F3 Gastonia

Fitness, Fellowship, Faith

Day: May 14, 2020

The Storm 5/12/20

May 14, 2020 / / 0 Comments

Stone Cold brought an FNG to the Storm on 5/12/20.  Way to go Stone Cold!  Welcome Jeremy Russel who has been dubbed Cinderella!

Disclaimer and social distance PSA

Warm Up

Seal Jacks x 30 IC

Abe Vigoda x 10 IC

Imperial Squat Walker x 11 IC

 

It was Deja Vu with Individual Dora at the Storm this week.  Mosey in a figure eight pattern stopping at 10 locations for the called exercise.  Then mosey around the soccer field back to the start.  The exercises were:

Merkins x 10

Lunges x 20 (10 ea leg) or Squats x 20

LBC’s x 30.

5 Burpees (at four locations)

Total of 100 merkins, 200 Lunges/Squats, 300 LBC’s, and 20 Burpees for each PAX!

Had about two minutes left for some Mary.

Thanks to Watts Up for keeping time for me and Breaker Breaker for remembering the pledge.

COT

Dirt

The Green Mountain is Back Open

May 14, 2020 / / 0 Comments

I was super excited for the official reopening of Midoriyama so of course I gave myself the Q before anyone could ask for it. We had some great weather and I wanted to change it up a bit with my weinke.  I also knew that we would more than likely have over 10 HIMS in attendance so I planned ahead. I really wanted everyone to feel like we were one group instead of two, so I set up the workout so that we could split into 2 groups but still be doing the same workout if needed.

I arrived to Midoriyama about 30 mins early to setup the small field for my weinke. On one end of the field I set up two tires, agility ladder, and some cones (disc golf discs). On the other end we would be using the hill for some triple nickel. I drove back over to the flag (which i actually forgot to bring) and quickly realized that we would definitely be splitting the group into 2. I asked Freight to help and lead the other group,  gave him a copy of my weinke and a brief explanation. 5:30 16 HIMS lets role

 

Warm up:

  1. Don Q x 10ic
  2. SSH x 10ic

Mosey to Field

The Thang:

Once we split into 2 Groups Frieghts group started a round of  Triple Nickel and my group started on the Plyometric course.  The group at the plyometric course would continuously run the drills until the other group was done with their set of triple nickel, then we would rotate. We did this for 3 sets.

  1. Triple Nickel:
    1. Burpee – LBC’s
    2. Werkins – Squats
    3. Diamonds – Big Boys
  2. Plyometric Course:
    1. Tire Jumps
    2. Ladder Drills
      1. Icky Shuffle
      2. Lateral In & Out
      3. Forward In & Out
    3. Shuffles back to beginning

After we were done with the last set ea. group circled up at their last location and did countdowns.

  1. Countdowns from 10:
    1. SSH
    2. Flying Squirrels
    3. Merkins
    4. LBC’s
  2. Stretches
    1. Holy Crosses
    2. Scorpions

 

Mosey to Flag

This ended up being a pretty tough workout.  Thanks to Freight for helping out, and to everyone who posted for coming out. It was great to have a big group again.

 

Back in the Saddle Again!

May 14, 2020 / / 0 Comments

It feels good to be back with the great Men of F3! The obstacles of the pandemic have only made the Pax think of new and creative ways to stay connected. When I pulled up Big Pappy was getting the shovel flag out and dialing up the Ole 56K modem for an experience like no other with The Matrix going live with T-ron, Huck, and Hipaa. Even telling us that limited numbers in groups cant hold us back. We warmed up together then we split up for the next 40 minutes or so.

The Thang!
Warm UP: SSH, Mo Rockin Night Clubs, Goof Balls, then a lil thang called Monkey Humpers.
Mosey to the bottom lot:
10 Merkins, 20 Squats, 30 Hillbillies, 40 Lunges, 50 Lbc’s. We did one exercise then a lap stacking as you go then working our way back down to Merkins.
Mosey to the Amphitheatre, its odd how refined Folsom is beards, Amphitheatre, dang ole bunch of So-Crates.
Australian Mtn Climbers 10 10 Big Boys, 10 CDD’s. Each round decrease the MTN Climbers and CDDs. Keep the BB’s at 10.
Once we finished these up we moseyed back to meet up with the Matrix.
22 for the Vets and Time.

Events, Ville-Ville,
Prayer request:
Montrosses wife and a procedure today, Courtney from the Kitchen, each Hipaa and the employees he works with to get back to full pay soon. Also each other, stay in touch with a brother team up and hold each other accountable.

The Bed Pan is Full!

Ruck the Banks

May 14, 2020 / / 0 Comments

Pledge.

No Warmup

We rucked to Hudson Road and back.  On the way out, we stopped at each bank and performed 20 ruck squats and a 30 second ruck plank.

Announcements:

Ville to Ville teams are forming.  See Slack if interested in joining a team.

 

Prayer Requests:

Hunchback’s friend with transplant.

YHC took us out.

 

Watts Up Powering Down.

 

Past Workouts

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