F3 Gastonia

Fitness, Fellowship, Faith

Day: August 15, 2017

Working 9 to 5

August 15, 2017 / / 0 Comments

Inspiration can come from many different sources. It can come from books we read (the Bible usually works well), coaches who lead us, or family that loves us. Inspiration for development of an F3 workout weinke can sometimes come from the most obscure places. After the most recent beat down from Gastone, I volunteered to lead a workout at Martha’s. On the way to work that morning, Dolly Parton’s ‘9 to 5’ came on the radio, and I knew I had the inspiration I needed to develop a weinke.

I arrived a little earlier than usual (which is typically 5:29) to find a few men already stretching. A few more rolled in prior to 5:30, and it was time to get started.

Warm-up
SSH x 15
LBC x 15
Merkins x 15
Imperial Walkers x 15

The Pledge

Mosey to the building at the center of the baseball fields at the park.

To allow everyone time to quickly catch their breath, I explained the ‘9 to 5’ theme of the workout to the PAX. Dolly Parton is known for her famous pair… of talents… those would be singing and acting (of which she did both for the movie ‘9 to 5’). So in honor of her famous pair of talents (singing and acting), we paired up with a partner for some Dolly Dora 1-2-3. Partner 1 ran to the end of the path between the baseball and softball fields. Partner 2 worked to complete the sets of exercises. Once Partner 1 returned, flip flop and Partner 2 does the running. Exercises were:

Merkins x 95
Squats x 195
LBCs x 295

With this completed, mosey to the picnic shelter near the restrooms. Had to get in 95 reps here:

Step-Ups x 30
Dips x 15
Steps-Ups x 30
Dips x 20

After some mumble chatter about the performance of the cast in ‘9 to 5’ (Yes, Dabney Coleman was in that movie. Think it was Stroganoff who got that one.), mosey around the running path to the bottom of the hill near the picnic shelter.

Here we did some 9 to 5’s:

Run to the top of the hill and do 1 American Hammer (using 4-count)
Run to the bottom of the hill and do 5 Burpees
Run back to the top of the hill and do 2 American Hammers.
Run back to the bottom of the hill and do 5 Burpees
Repeat until you’ve made it to 9 American Hammers.
Think most of the PAX got to 9. At some point, I believe I lost count of American Hammers. Time and my lack of oxygen required that this be called at whatever point you were at.

Mosey back towards Pelican’s.

To gather everyone together, we stopped on the curb near the entrance for a round of Derkins (total of 9 in a 4-count).

Mosey back to Pelican’s.

To finish it off, a round of Dolly’s x 14.

Announcements:
Burpee-thon

Prayer Requests:
Bandit – Aunt, Nancy Todd
Easy Rider – Brother
? (sorry) – Friend’s Son – Deployment to North Korea
Udders – Missionaries in Guam
Stroganoff – Dropping son off at college

Prayer

At this point, the PAX is just sort of standing around and not dispersing as normal. I felt something was wrong but couldn’t quite place it. Then, T-Square mentioned, “The Nameorama”. Oh yeah, that’s what I was missing. And how could I have missed that? I’ve been to countless F3 workouts, and each one has contained a Nameorama. Yet somehow in my attempt to not make a mistake, I couldn’t see the forest for the trees.

So we circled back up for a better late than never Nameorama.

Thanks as always. Let’s do it again sometime. In the meantime, I’ll be working on a Steal Magnolia’s themed workout.

 

Suggestions

August 15, 2017 / / 0 Comments

8 PAX took the DRP at Folsom this morning. Def Leppard couldn’t sleep so what else would he do. Allen Tate was a little late but Sparky was early? A little confusing!

Warmup: 

Pledge

Let’s mosey. Down the road hill we went. Did a few SSH and Don Q’s.

The Thang:

On the way down the hill Roadie suggested we NUR……so we did. Back up the hill with exercises at the top and bottom. Rinse and repeat a few times. Mosey to the shed for some dips ic. Mosey around to the other side of the park for route 66. I asked DL for an exercise but his mind was trying to sleep so we did Bobby Hurley’s. Mosey up the road stopping for some variety of merkins. Mosey to the steps at the horse track for dips, box jumps and step ups. Mosey toward the prison. We stopped short as the work release bus was there ans Sparky was afraid they may pick a few of us up. Sprint toward the road about 50 yds and do 5 burpees. Sprint back and do 5 sumo squat jump. Rinse and repeat 3 or 4 or 5 times. Let’s start heading back. Huck suggested we lunge instead of run. So we did. Zombie walk for about 40-50 yds. Mosey back and circle up.

COT:

Announcment-Burpeethon Sept 16 at Rankin Lake 9 am mandatory to all PAX, SFN signup!!!!!, JJ5k in Stanley Sept. 23rd.

Prayer Request

Moleskin:

All in all we covered somewhere around 2.5 miles. For a group that claims they don’t run they put it down this morning! Great work guys! YHC read an article about Ranger training that talked about mental prep. The trainer said he tells the guys to check themselves by asking these questions everyday. Am I the man I want to be? How am I working toward that? What is stopping me? These apply to all of us in many places in our lives and as a whole. So tomorrow ask yourself.

Tiny Tank’s Favorite Things

August 15, 2017 / / 0 Comments

Being that this was Tiny Tank’s last F3 workout as a resident of Gaston County, I wanted to pay homage to him.  Or, as Wheezy would put it, do this in his memory.  So I tried to do some of the things we’ve become accustomed to during Tiny Tank’s Qs.

We started promptly at 0530.  No warmup, as is typical with a Tiny Tank beatdown.  Batan Death March out to the main road.  Basically an indian run where the last man drops and does 5 merkins before running to the front of the line.

We moseyed to the front of the school for the main part of the workout – The Accumulator.  Here’s the way it works; do exercise 1 for 60 seconds, then 30 seconds of rest.  Do exercise 2 for 60 seconds, exercise 1 for 60 seconds, then 30 seconds of rest.  Do exercise 3 for 60 seconds, exercise 2 for 60 seconds, exercise 1 for 60 seconds, then 30 seconds of rest…

Exercise 1 – burpees
Exercise 2 – squats
Exercise 3 – merkins
Exercise 4 – crunchy frogs
Exercise 5 – SSHs
Exercise 6 – shoulder taps
Exercise 7 – CDDs

During the 30 seconds of rest each pax took turns telling 2 truths and a lie.  We learned YHC did not work at a pet grooming boutique shop, Gilligan left a date at Waffle House, Dr Suess likes going to presidential libraries, Tiny Tank visited 20 countries while in Germany (I still don’t know how that’s possible), Tesla is bothered when other’s put themselves first and Dolph never played football.

I Omahaed and cut out a few exercises on the last set of The Accumulator so that we had enough time to do the last thing.

We did a slow mosey around the parking lot and I chanted an Airborne Ranger song I knew and they chanted back.  That took all of about 30 seconds, so Dolph, Tiny Tank and Tesla picked me up with some running chants they knew.  We circled back to the flag to finish the workout.

 

Pledge

 

Announcements:

Gilligan is moving and could use help this Saturday.

 

Prayer Requests:

Tiny Tank moving

America

 

COT

 

Just wanted to wish Tiny Tank the best of luck for his and his family’s future.  F3 Gastonia is going to miss him.

Past Workouts

August 2017
M T W T F S S
 123456
78910111213
14151617181920
21222324252627
28293031  

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑