Month: December 2019 (Page 10 of 11)

It was a crisp and clear morning at the Labyrinth.  9 of Gastonia’s finest showed to better themselves and the men around them.  It was a very nice morning for some sweat and comradery.

Pledge

Disclaimer

SSH x 20 IC

Mountain Climbers x 10 IC

Mosey to parking lot of park.

Squats x 20

Merkins x 20

LBC’s x 30

Mosey to crossroads at front of park.

Squats x 20

Merkins x 20

LBC’s x 30

CDD’s x 20

Mosey to maintenance shed.

Squats x 20

Merkins x 20

LBC’s x 30

CDD’s x 20

Jump squats x 10

Mosey to clubhouse in center of ball fields.

Dora of sorts.  Not using the 100, 200, 300 count method but 3 sets of AMRAP.

Partner up.  Partner 1 runs and partner 2 stays and does called exercise then flapjack.

LBC’s

Squats

Mosey to shelter

Step ups x 20

Dips x 20

LBC’s x 30

Derkins x 15

Step ups x 15

Dips x 15

LBC’s x 50

Derkins x 10

Mosey back stopping once at a parking lot light for 20 squats

Mosey back to Snoballs.

Times up.

It was a very nice beat down and the guys as always were inspiring.  It was a perfect way to start the day.

As always I cant tell you how great F3 has been to me, my life, my job,  and marriage.  The change has been in attitude.  It is such a great way to start the day around guys with much better attitudes that what I ultimately experience throughout the remainder of the day.  If we can take our refreshed positivity and encouragement into our day and effect 1 person we have no idea what kind of ripple effect it will have in the community.

Thank you PAX for the support and encouragement.

Aye!  Cheers!  Peace!

Timeframe

Warm up

• 10 Burpees
• 20 Merkins
• 30 Squats

Mosey to the flag

we had to stop by the light poles on the way that’s my favorite.

1st pole 5 Burpees

2nd pole 10 Merkins

3rd pole 20 Squats

Mosey on to the flag circle up and we got the pledge in.

10 Merkins

20 LBC

20 Flutters IC

Mosey to the side parking lot for some dirty 11’s

Squats and Mountain Climbers with 2 Blockees on each pass

Mosey to the triangle

1st point 10Merkins

speed bump catch 3 burpees

2nd point 20 mountain climbers

speed bump catch 3 burpees

3rd point 30 Squats

speed bump catch 3 more burpees

we done that for 2 rounds

Mosey to the lower parking beside the new football field

Partner up

1 partner sprints down and back while the other is doing merkins as many reps as possible we done this with

Sprint/Merkins, Sprint/Squats, Sprints/Flutters

The last part of the workout Sister Act introduced Iron Hulk and that was a good way to finish the upper body blow out!

Prayer request

MW family member

Each other

Namorama

Thank you for the opportunity to lead you guys.

Round Up weed killer

It was a little chilly and traffic sucked, but two of the most solid HIM’s in the Gashouse decided to join YHC for a little playtime with coupons.

We did a lot of reps of a bunch of exercises, all with coupons in hand. If you want to know more, come on out next week and see for yourself.

Announcements

Operation Sweet Tooth – bring gifts to AO’s this Sat

Convergence at Gashouse 12/28

Not so CSAUP 12/21

Christmas Party 1/4

YHC took us out.

I’m Broke

Twitter and Slack communication sent out notifying PAX to come out to YHCs beatdown. – Check

Wienke complete – Check

Alarm set with correct time – Check

It was a very foggy morning driving to The Storm this morning. Received a late text the night before from Sargento indicating he would be getting some EC in by running from his house to the Storm and wanted a ride back home after the workout. As I was driving to The Storm, I was hoping he didn’t run down Cramer Mountain due to the heavy fog. As I pulled into the parking lot, noticed his car was already there, along with 14 other cars. Nice turnout for the gloomy morning.

Its 5:30am, time to get going. No FNGs, so gave an abbreviated disclaimer and the Pledge

Warmup

• SSH x 30 I/C
• Don Quinn x 20 I/c
• Merkins x 15 I/c
• Mountain Climbers x 20 I/c

The Thang

Starting at top of parking lot, Burpee escalator. Start at first tree on the left, 1 burpee, run to next tree, 2 burpees, and so on… There were eight trees for a total of 36 burpees.  

Mosey to the Round a bout

• Burpees 10x
• Squats 10x
• Merkins 10x

 Next at round-about, called on 3 PAX to name an exercise, 

• 1st exercise at round-a-bout 10x
• Mosey to school building for 2nd exercise 20x
• Mosey back to round-a-bout for 3rd exercise 30x

Repeat with 3 more exercises 2x

Mosey to front of school for Dora 1,2,3

Partner up for 100 Derkins, 200 Squats, and 300 LBCs

Now time for some Shoulder Taps and Box Jumps 

10 reps,  15 reps,  and then 10 reps

Everyone on your Six

Rosalita x 20

Flutter kicks x20

American Hammers x 20

Repeat, 15 reps,  and then 10 reps

Less than two minutes left in workout…Head back to shovel flag.

COT

Announcements

Prayer Request – Virus’ Mother-in-law with hip surgery, Anchorman, Queso broken thumb, Tiger’s prayer list, Lynn Hamm, and YHC’s uncle

YHC closed in prayer.

As always, it was an honor to lead you all today.  Hard work by all.

Breaker Breaker

10 made it out to Midoriyama on Thursday, November 28th.  We clocked in on time at 1730.

Warmup: Toy Soldiers, LBCs, Flutter Kicks and a burpee

Mosey across the street to the parking lot.

Deconstructed burpees.

To the turd shack for a wave of Australian Mountain Climbers.  This was not a crowd pleaser.

Back to the parking lot for the Marine 16

Wave of merkins and wave of squats

Slow mosey back to the launching point for Mary and the Pledge.

TIME.

Announcements and prayer requests

BOM: YHC took us out.   Sorry this is incredibly late.

Huckleberry

14 Strong men started the warmup in the premier workout spot in Mount Holly. Cool and breezy morning. Let’s get after it!
Warmup
SSH x 15
Right over left x 10
Left over right x 10
Cotton Pickers x 10
MNC’s x 15

Mosey to the Presbyterian Church’s well-lit back parking lot.
Count off to partner up. What’s this? Only 13, we lost one somewhere! Must have been a Sparky (bathroom) situation!
Partner 1 runs back to the parking lot entrance for 10 Merkins and returns while Partner 2 does Flutter Kicks AMRAP, 2 sets each.
Then CDD’s, Plank, Squats, SSH all 2 sets each. I must say the old Merkin form was pretty close to perfect! Ask Sister Act. He’ll tell you! Slaw’s unnamed partner seemed to not be in that big of a hurry and was close to last to finish each time! Red Ribbon, Pillager, Shell Shock and Freon were leading the way on these. Speedy!

Mosey to BB&T wall for Rugby Sprints. Exercise until I say “Sprint” then sprint across parking lot, sprint back across lot then walk back across lot.

Between 5 and 15 reps of theses Exercises were performed:
Mike Tyson’s
Imperial Walkers
Plank Jacks
Toy Soldiers (Slaw was waiting on me to mess these up)
LBFC’s (Sister Act was mad about these, I blame Freight)
Mike Tyson’s again.

Mosey back to the school benches for 80 D’s. I used to always make the joke about this being Ash Pond’s college transcript but Ash Pond has disappeared from F3 and may never be seen again so I changed the joke to be Sister Act’s college transcript to keep the joke alive. Just kidding SA!
20 Dips (single count called by Slaw), 20 Dollies (single count called by Sister Act), 20 Dying cockroaches IC (called by Broke), 20 Derkins (single count called by Tesla).

Word about establishing faith traditions for your family during this holiday season. Lead your family in these. If you don’t really have any holiday faith traditions, start this year.

Back to the shovel flag which was blown down by the breeze. Broke picked it up.
Pledge

Announcements:
Convergence on December 28th at Gashouse at 7:00 am
Christmas Party at Lewis Farms on January 4th, likely RSVP.
Keep pushing on the 40/50 challenge.
Encouraged the guys to bring in some FNG’s to Mt. Hollywood and help Broke out with the Q schedule.

COT. Remembered the prayer requests made. Tiger’s dad. Broke’s M. Tiger took us out.

*NMM I found out Tesla will be Double Respect this week so congratulations to him. There are not very many Double Respects that can make it through an F3 workout or are even willing to try! Pillager shows up without his beard and we thought we had a new guy. He looks very young! Buckeye ran EC this morning then did the warmup then got in the Jeep and left so he may have gotten his extra credit but no backblast credit! I was a little disappointed at the lack of speed during the Rugby Sprints but a little encouragement seemed to help push things along! Thanks for the chance to lead!