Month: March 2018 (Page 4 of 7)

Showed up to Folsom this morning and was met by 4 other HIMs looking for a challenge. I gotcha! With today being the “real” start of the NCAA Tourney, I figured it appropriate to keep a tourney theme.

Warm-up:
Plankjacks – 10 IC
Toy Soldiers – 10 IC
Don Qs – 10 IC

Thang:
Field of 68 – a Route 66 inspired exercise – Start with a mosey toward the flag with burpees at each light pole – ascend from 1 to 11 at each pole, we paused at the flag after 7 poles for the pledge and 2 extra burpees (the pledge after 7 was definitely in the weinke!) – 68 total burpees since there are 68 teams in the tournament.

Lots of mumble chatter early on but burpees have a way of shutting it down. Honestly, calling 68 burpees to start a workout is pushing YHCs limits at this point but I am pleased to say I got them all. Peer pressure!

Mosey around the back of the pond to the lower shelter. Lots of deep thoughts here…mostly people wondering why we now take the long way around now. There is a nice straight road directly to that shelter yet most every Q takes the senic route. Yep. My thoughts: no one ever said we were smart. Keep running.

Sweet 16 – 16 each Montross Merkins (I am calling them that because I do them slow), American Hammers, step-ups IC, and dips – take a lap around the parking lot and do it all again (Elite) 8 times, (Final) 4 times, then 2. You see the pattern here. We mixed in a few in-cadence counts on dips and Merkins late.

Unfortunately for one PAX (show to know), the turd shack was locked. These exercises were a little tougher for him with a praire dog popping in and out.

Mosey to courts – well, time is running short so I had to adjust the weinke a bit…I had a few basketball-themed exercises on my list but I really wanted to run some suicides so…

• Suicides – just about like coach used to make us do – run to the freeethrow line and back, then halfcourt and back, then the other freethrow line and back, and finally full court and back. I decided to leave Roadie’s cones in the truck due to time limits and use the parking lot instead of the tennis courts. We identified a few landmarks in the parking lot and ran with a quick recorvery period between. We ran 2 or 3 suicides with a full sprint back to the shovel flag on tue last leg. YHC had these long legs cooking during these. Almost like I have done these before! I wanted a few more but it was 6:15.

Time!

COT: Prayer request for Snowbird this weekend. Aye! YHC took us out in prayer

Moleskin:

I saw the latest Q source post about the whetstone this week and shared with the group. A great thing about F3 is we all get a chance to be both the blade and the stone, sharpening each other along this journey. Though the post talks a lot about old natrually teaching the young, it goes both ways, particularly here. Keep sharpening each other. I have been the stone a lot recently and I appreciate the opportunity, but I will enjoy going back to being a blade for a few weeks.

-Montross (Go Duke!)

On a morning of true gloom with daylight savings time taking us back to the Dark Ages the boys of the Storm commenced to get after it under the stars. It went like this:

COP

SSH X 20

IW X 20

Merkins X15

Peter Parker X 20

LBCs X 20

Mosey to the middle of the parking lot for some four corners action as follows:

1st corner : CCDs X 20

2nd corner: LBCs X 20

3rd corner: HR Mekins X 10

4th corner: SSH X 30

Middle: 5 burpees.

This was really an interesting roll here because we found out some folks could not count to 4! YHC found that amusing to a high degree. But we managed to run to each corner, get that done and run back to the middle and knock off the burpees. Twice in fact! Wonders never cease even among the numerically incompetent.

Next set: Burpee suicides to end of parking lot. A burpee suicide is where we run to parking spaces forward and back one then do a burpee.

Next set: Burpee broad jump back to the middle.

Mosey to the main school building.

Set 1: bear crawl through the “pods”, 10 dips, 10 dirkins

Set 2: crab walk through the pods, 10 dips, 10 dirkins

Set 3: same as set 1

Set 4:  10 Mike Tysons, run the parking lot to halfway, 10 squats, all the way, 20 squats and back to the start.

Set 5:  10 Mike Tysons, same runs, 10 jump squats and then 20

Set 6: Peoples Chair, 20 air presses in cadence,5 hip slaps.

Set 7: Repeat set 6.

Mosey back to the flag for some Mary that included Rosalita, Dollies, and oblique crunches.

NMM:

Dad a great day today. Nothing beats a clear chilly late winter morning to do this in. Glad to see Wheezy posting on a regular basis! We did a little of everything today so very little downtime. That’s kind of the way I want it to be. And we get our money’s worth doing it like that to! everybody did great work today which is why this is such a great group to lead.

Tesla

I’ve wanted to Q at the Gashouse for quite sometime. Now that my back is doing better and with track season coming up I couldn’t resist finally signing up for it. Some of you guys know that back in my hayday I was a pretty good track athlete, and have a passion for it still to this day. One of my goals for this year is to compete in some Masters track and field meets. What better way to get one of my first track workouts in than dragging 12 other guys around with me. I’ll have to say I was a little nervous before this Q. Not knowing some of the Gashouse guys real well, I didn’t know how a workout like this would be accepted. In the end everyone was supportive, as they (all of F3 Gastonia) always are.

Warm-up:

1. SSH x 15 IC
2. Don Q’s x 15 IC
3. Imperial Walkers x 10 IC
4. Burpees x 5 OYO

The Painlab guys then split off and we Mosey to the track at Grier. Some of the guys were a little surprised by the pace I set for the Mosey, but little did they know I was just trying to get them warmed up for what was to come.

Warm-up#2:

Once at the track we did some Dynamic Stretches across the field.

1. Butt Kicks
2. High Knees
3. Goose Steps
4. Skips

The Thang:

We gathered at the Start/Finish Line and I explained our next exercise.

•  1 Mile (4 laps) In and Outs: 80% Sprint thru the curves then walk the straights. Last Lap, sprint the last 200m.

Recover.

• Next we circled up on the field for some Countdowns! Complete a round then drop 1 rep until you get to 1. We started at 7 (bad idea). I totally underestimated how much the sprints would take out of us. Omaha after 5 count.

1. SSH IC
2. Burpees
3. Merkins IC
4. Mountain Climbers IC
5. LBC’s IC

• 400m at your own pace.
• 4 x 40 yd sprints (walk back to recover)
• 4×100 Relay – We then counted off into relay teams. I messed this up of course but it was quickly fixed. 13 HIMS so 3 teams and I stepped out but ran with the last legs. I like ending with something competitive. Line 2 men up beside each other on a track and see what happens… They will push so hard they may even spill a little Merlot!!!! Everyone pushed themselves so hard during the race. GREAT WORK MEN.  Great work throughout the entire workout!

After we caught our breath, Mosey back to meet up with Painlab.

Short Sale  took over with some crazy sandbag/block work then some Mary (see his BB).

Moleskin : I really want to thank everyone for their support, prayers, and encouragement that you have given to me since I started F3.  Especially now with what my family has been going thru. Great Job by all during the workout. It was about the effort not the speed, and everyone gave 100%. Hope you aren’t too sore.  I’ll be on that track a couple days a week from here on out if anyone wants to join me! Thanks to Pac-Man and Sakrete for coming up from Rock Hill, and welcome FNG Eastbound and FNG Sparrow.