Month: March 2018 (Page 6 of 7)

It was a rainy day in the gloom.  I had the wienke put together and it was noted anyone with a wienke that big, must be the Q.  With the rain coming down, we had two options.  We took plan B and ran for cover.

With time up, disclaimer and pledge, we mosey to the cover at the school entrance.

The Thang:  the old 99er.

99LBCs, 90 second wall sit, 9 burpees, 99 high knees, 9 Mericans
Repeat down to 77 and then switch the LBCs to SSH and high knees to lunges
Repeat down to  55 and switch back.

Get down to the end and then a minute plank and 30 second side plank.

A little chatter on counting and bikes, but a great workout.  Turns out it didn’t rain at all so we would have done option A.  I have the Q again in April so it will be making an appearance.

Prayers:  Whoopie coworker with cancer, Mayor and his eye stint removal.

Announcements:  Bourbon race team meeting in march.  2nd F in March (I think the 22nd).  Look for this from Sargento.  Wings and cold beveragaes and basketball.

Since YHC moved over from Charlotte Metro he has been please to have dual citizenship in both the Gastonia and Metro regions. F3 works because of the relationships we build and the workouts are just a reflection of that success. So with that in mind having been to a Mancave Sunday workout a couple of weeks ago I told Ditka and Carrier to come on  over to The Yank next time I was leading and get to know Belmont and Gastonia F3. They heartily accepted so when YHC came up in rotation I got word to them and they showed up! Knowing they were coming YHC decided to rollout the red carpet and show the metro brothers just why coming over to Gaston for a workout or anything else is ALWAYS a good call! So with that in mind a Tesla tour began. Went like this:

COP:

SSH X 20

2 burpees

IW X20

4 burpees

Cooperhead squats X 15

6 burpees

Merkins X 10

8 burpees

LBCs X 20

10 burpees.

Now for the tour. Could not have picked a better day for it! Bright sunshine and 35 degrees. off to the first corner, the Stowe house.

1st Corner

Wall squats, Mike Tysons, Jump squats X 10, 15, 20 repeats.

2nd corner

American Hammers, IW, WW II situps X 10, 15, 20

3rd corner aka the Corner of Knowledge

Dips, stepups. dirkins X 10, 15, 20

Now on to the Field of Dreams for the reason we all came for!

warm up: SSH X10, merkins X 10, WWI situps X10

line up in plank position for Bear Crawl Slalom! (Its what’s for breakfast)

warm down, same as warm up!

Line up in plank, agility run back.

Down ot Heartbreak hill for some triple nickel work as follows:

Bottom of the hill: 5 sqats

run to the top.

Top of the hill: 5 plank jacks.

Repeat 5X.

On over to the new and improved playground for three rounds of:

Pullups X 10

Velociraptors X 10

Merkins X 10

Mosey to the (dry) fountain for pax called Mary to finish up.

Dollies, Rosalita, dying cockroaches, monkey humpers, and Freddy Mercury all on the playlist. Finished up strong and up to the Yank for the pledge.

NMM:

Great to have our metro brothers over for a morning at The Yank. Gives YHC pause to appreciate the gift of F3 which is the relationships we build that power us through the tough times and make the good times even better. I have seen F3 change entire lives all for the better and that was never the intent. But it is a great result of what we do! Makes us better men and in turn builds a better community. Which we embark upon next week as the Revolution workout begins. They need it, we need it, Let’s give it away.

YHC will tweet out the meeting place and time fro those who want to go over next Saturday for the launch. Gastonia F3 nomads will visit on March 31.

We will bill the Belmont Chamber for our intro to Belmont and Gaston County later! Our brothers will return for a Friday night out on the town in April. Keep you posted about that. Until then, keep pushing!

Tesla

Warmup 20 ssh ic

Let’s mosey

The THANG:

As we mosey to the lower parking lot the mumble chatter is starting to pickup about all these cones. Something about the DOT must have it shutdown.  No sir it is time to begin the beat down.

Start in the end zone and bear crawl to the 10 yard line for 10 CDD run to the 20 for 20 lunges run to the 30 for 30 merkins run to the 40 for 40 squats run to mid field for 50 lbc.  Time for the decent run to the 40 for 40 squats then to the 30 for 30 merkins to the 20 for 20 lunges run to the 10 for 10 CDD run threw the end zone sprint to the start line and rinse and repeat for 45 min straight .

Then for a little fellowship mosey back to the parking lot while carrying cones.  Well we havnt said the pledge of allegiance and you know we are Americans so let’s mosey to the big flag say the pledge and mosey back for time.

We circled up for announcements and pray request.  YHC took us out in prayer.

Great work men it was an honor to lead

P.S. Gumby won the folsom cup way to push you are a beast

So, a while back, it was difficult to get regulars to post for the pain lab, however, I pushed Rudolph to keep this going because I believe in the need to get folks out there who cannot post due to high impact injuries, whether on the IR or if they do, they will be on the IR.  Is that any reason why a PAX should be dismissed into oblivion?  Absolutely not, so, since I nudged for this, I need to support Rudolph and this sub AO to make this thing happen….and happen it has.  Different Qs, tons of awesome workouts.

After some trash talking with Tooltime and us meeting up to do workout and warmup with the PAX, we split up.  After a few mishaps with me getting the stereo system up, it was apparent I left the wienke in the truck and I got chided for not getting this thing started.

The Thang:  first things first, one minute HIIT with the kettlebells.  Cleans (each arm), kettlebell push ups, ballistic or one arm row (each arm), bridge (shoulders on ground and butt in air) while doing KB presses.  After the heart rate is up for initial minutes, lets get into one of my all time favorite workouts…dum dum dum….the 99 with some mods.

99 SSH, 99 LBCs, 99 second squat hold, 99 flutter kicks, 9 pushups, 88, 77, 66, 55…you get the point.  At the end of each round I called a special exercise with the kettlebell.  There were OH tricep extensions, high pulls, American hammers, burpees and some others.  With time running low, I had planned to get these boys moving.  We said low impact, not stationary.  since I am a member of the Schiele Museum, I am familiar with the trails.  Grab your weight and follow me.  We take of on an Indian Ruck where the last man moves to the front and we keep going.  We did the whole trail system and pushed the pace (the garmin said the average moving pace was close to 5 MPH).  This was the longest farmers carry I have ever done and the forearms were burning.   We got back, dropped the weight and met up with everyone in time for the COT.

MOLESKIN:  The one thing that we are dismissing in the minds of others, is that this is any less of a workout. You will swing kettlebells, do burpees, absolutely everything…..except run or jump.  Get out here and post if you have a bad back, bad knees, bad feet or if you have posted twice in a week and are looking to work on conditioning.  We stay together and get it done.  Thanks a lot gents.  Oh, and I have a new speaker.

13 men of purpose arose out of the gloom this morning to get some. We started with a couple F3 warm-up usual’s.

SSH – 15

Moroccan Night Clubs – 15

Mercans – 10

Pledge

The Thang

We do a quick count off and then mosey towards the Parking Deck and stop along the way for 15 hip slappers.  Once those were complete we finished our trek to the bottom level of the parking deck. Once there we started with the fun stuff.

Partner up

Partner 1 starts the exercise on the first parking line; while Partner 2 goes to the next line and planks. We followed this from one ramp till we reached the other…mostly as some chose the expansion joints as they were easier to see then most of the lines.

Level 1 – 5 burpees at each line. Get to the end and collective with your partner do 50 burbees.

Level 2 – 10 mercans at each line. Get to the end and collective with your partner do 100 mercans.

Level 3 – 15 mtn climbers at each line. Get to the end and collective with your partner do 100 mtn climbers.

Level 4 – 20 flutter kicks at each line. Get to the end and collective with your partner do 100 flutter kicks.

Level 5 – 25 squats at each line. Get to the end and collective with your partner do 100 squats.

At this point we ran out of time and had to double time back to the Rotary.

For those interested in helping out, Medicine Woman would like to start a fund for a parking deck at Folsom and also an ice bath.

Keep one of Whoopee’s coworkers in your prayers as she just found out she has terminal cancer. Continue to lift up F3 Sly as he is “boots on the ground”.

Nice work men and thank you for the opportunity to lead.

Not much is remembered about this Q other then I promised several fellas on Sunday afternoon that there would no burpees for this workout and they still didn’t come! So, true to my word there were no burpees.

The Warm-up

SSH – 10       Morrocan Night Clubs – 10     LBC – 10
Pledge

The Thang
We moseyed to the old Harris Teeter parking lot and ran a set of suicides using the lights as our turnaround spots. Once those were complete we did the following
30 – Rocky Balboa’s
20 – Squats
10 – lunges
Then we went for a mosey around the lot.

We returned to do some ATM’s(alternating shoulder taps/slow mercans/mercans).  We did the 3 exercises in random order for 3 sets with each one being 15 once, 10 once and 5 once. This sucked, by the way, but that’s what I get for taking an exercise off of the list without trying it out!
Then it was time for another mosey around the lot.

We then found a parking lot line and did the following:

10 – side to side jumps
10 – back and forth jumps
Time for another mosey around the lot.

Since the pavement was wet and I didn’t want to get wet we headed over to the cover for some ab work.

We lined up single file on our backs and did the following exercises. We went thru the following:

LBC’s                                                                                                                                                                                            Flutter Kicks                                                                                                                                                                                  WWII sit ups                                                                                                                                                                                    Dying cock roaches

Once finished with those we had some more fun. While the group did the exercise 1 man took off and ran to the loading dock and bear crawled back. Several men would go before we changed exercises.

Squats                                                                                                                                                                                          Mercans
LBC’s
CDD’s                                                                                                                                                                                           Lunges

After that fun we headed to the wall for 2 sets of hip slappers.

We then headed back and stopped along the way for some arm squats. Fun was had by all.

Thanks for the opportunity to lead; it was a privilege.