13 PAX either ran, rucked or rode on this fine morning and followed it up with QSource.
PT test on July 18th at Gashouse
Prayers for SA’s 2.1, T Square and family, Clavin’s M
YHC took us out
I’m Broke
Month: June 2020 (Page 2 of 10)
Welcome to the first ever F3 Gastonia Annihilation Q! The goal is to push your physical and mental limits as much as possible in 60 minutes. I know this one did just that for YHC and I trust every last Saturday of the month will do the same for anyone who posts.
*Warning, the Weinke below may cause depression and/or PTSD.
Warmup:
20 Hand Release Burpees, short mosey, then 10 each up-tempo: SSH, Hillbillies, Goofballs, Mountain Climbers, Extended Merkins
Legs:
Nur up the hill, 10 Low Slow Squats, 10 Monkey Humpers
Jog to wall, then 5-10-15-10-5 pyramid of up-tempo: Hip Slappers, Air Presses, Air Punches, Lat Pulls (all on wall)
Keep going up the hill, find some curb for 4:1 ratio Rocky Balboa’s:Curbees, increasing proportionately for each PAX present, which ends in 28:7
Mosey down to the jail for…
Shoulders:
11’s starting with 10 French Fries, bear crawl to first cone for 5 Mike Tyson’s, nur to second cone for 1 Bobby Hurley, jog back to first cone for 5 more Mike Tyson’s, then Joe Hendricks back to start. Continue until 11’s are completed
Mosey back to original curb spot for…
Abs:
4:1 LBCs:Flutters
Mosey all the way to the tennis courts for the Leo Manzano core routine. 10 up-tempo of each: V-ups, Freddie Mercury’s, Flutters (low and high), Dying Cockroaches, Crunchy Frogs, Superman, Single Leg Deadlifts, Jump Lunges, Inchworm Shoulder Taps, and High Step Lunges
Finish up with a quick round of suicides: 5 Merkins at the baseline, 10 LBCs at each of the 6 cones
Mosey back to the flag.
Announcements and Prayer Requests can be found in Dr. Seuss’ backblast for his alternative Q, but Pizza Man did make a very good point that Annihilation is open to all PAX. Everything is up-tempo, but if you can’t finish an exercise, the Q will move on, so you don’t have to worry about holding anyone back. These workouts are an excellent opportunity to improve dramatically in a single workout. Everyone with a watch tracked between 600-700 calories burned during the workout. That’s about as good as any diet plan I know of right there. I hope to see you at the Yank on July 25 for Pizza Man’s Annihilation.
Until next time,
GD
2 showed for the Coconut Horse.
we ran 5 miles.
After we did QSource. We had 4 at QSource.
it was good.
Gastone Out
Yes, there was music. All would agree there was at least some good music if only because I ended with some Rush with Tom Sawyer just because the guys tolerated my George Strait without any real complaining. However, that is not what I will remember about this workout. Here is what I will remember….
We gathered around for a few minutes before it started. There were a few Kotters…..Wimpy and Dr. Feelgood. HIPAA and Shortsale were there on injured reserve (sort of). Shortsale is working back from a knee thing and HIPAA went through that gender reassignment surgery recently. HIPAA seems to be handling that well and we are all proud of him….her…..it….whatever…..we are proud of HIPAA anyway. There were the usual PAX hanging out getting ready for PainLab or bootcamp. I also saw what I thought were 2 FNGs-one was with Stroganoff and was getting the usual pep talk about what to expect. The other guy was part of the crowd but still off on his own and a bit quiet. He did not really look nervous like an FNG, however I did not think I knew him. I started with a quick disclaimer and made a point to say I thought there were 2 FNGs……then I heard the second guy speak up and immediately knew he was not an FNG. It was Brownstreak with a beard that ranked up there with another PAX named Jeremiah Johnson who departed from us recently but left his little brother JJ here in his place. Honestly, I almost ran up and gave him a hug. Can’t tell you how many times I have thought of him or spoken about him. We spent several years together with many of the other PAX growing the region. He was a big part of our region’s success. And then he was gone. We reached out to him, not just me but several of us did. I’m sure he was going through some stuff like we all do. He would surface every once in awhile and then he was gone. In all honesty, I tried to get him back out here. He needed us and we needed him. I am sad and embarrassed to say I eventually gave up on him. I don’t have a good excuse. Is there a good excuse? Ever? I can tell you this-I was thrilled he chose Bootcamp this morning. He and I both knew it was going to be tough to get out there and do the bootcamp thing when he was a bit rusty. But he did it. Not only did he do it, he spent some time with the FNG and I am sure the Gator was better for it. If Gator does not come back I will be surprised. Why? Probably because of my music choices, and maybe….just maybe because he and Brownstreak spent some quality time together which is what this F3 thing is really about. The quality time you spend with your F3 brothers is going to be what you remember when you move into the last quarter of your life. You will remember things like BRR, The Moron, Tuna 200, Palmetto 200, The Moron, Rucking the BRR, Crowder’s Ridge CSAUP, The Mortimer, slip N slide at GasHouse, The Moron (did I already say that???). Those are things that put a smile on my face when I am falling asleep in my nice warm fartsack safe and sound in the great country of ours. The workouts that we go to help facilitate these relationships that lead us to do stupid stuff that makes us better men. It is ISI at its best. But it requires us to be together which is really my point-reach out to that Kotter you have not seen in awhile. Bring that friend from church or work that has never been here. Introduce him to these guys and make sure he comes back. And don’t make the mistake I did by giving up on him when he does not show up. If you have to, go to his house and do Monkey Humpers in his front yard until he comes out to run you off-we did talk about doing this but never followed through. Could have been another smile-maker if we had…
As far as the details of our bootcamp, we did some running, some hip slappers, derkins, merkins, squats,….and other stuff. My favorite was a new thing called “The Fireman” where we went to the steps at the church and ran up and down the steps, did a burpee, ran up and down the steps, did 2 burpees, and kept increasing burpees each trip down. We did this while listening to the song “The Fireman” by George Strait. One other highlight was at the end I turned off George Strait and put on some group you probably never heard of called Rush……this put a smile on Stroganoff’s face, he started running, jumping, and singing like he actually enjoyed the noise coming out of the speaker????!!!!
Get that Kotter back out here.
thanks for posting Brownstreak-hope to see you real soon.
Whoopee
7 Pax pushed the rock at the first Annihilation with Gold Digger; 13 pax pushed the rock with YHC in what Purple Haze called “Elimination”. As there were two workouts at Folsom, I hope everyone felt they got a worthy beatdown. It was neat that the two Q’s are both teachers and that YHC got to, once again, lead one of his former students, Rabbit Ears. I have now gotten to workout with four of my former second graders; I am so glad they’ve joined F3, and I’m proud of each of them!! I’m also proud and thankful to lead such great HIMS!
Pledge- both Q’s
Thang:
Mosey to tennis courts for Warm-up: 10 SSH IC, 10 Grass Pickers IC
Harley Quinn’s-Suicides on Tennis Court
Round 1: Round 2:
10 yd- CDDs 10 yd- Monkey Humpers
20 yd- LBCs 20 yd- American Hammers (Count one side)
30 yd- CDDs 30-MH
40 yd- LBCs 40-AH
50 yd-CDDs 50-MH
60 yd-LBCs 60-AH
50 yd-CDDs 50-MH
40 yd-LBCs 40-AH
30 yd-CDDs 30-MH
20 yd-LBCs 20-AH
10 yd-CDDs 10-MH
Mosey to front lot for:
Escalator
10 burpees,
1 Lap
10 burpees, 20 squats
1 Lap
10 burpees, 20 squats, 30 Crunchy Frogs
1 Lap
10 burpees, 20 squats, 30 Crunchy Frogs, 40 Werkins
1 Lap
10 burpees, 20 squats, 30 Crunchy Frogs, 40 Werkins, 50 Plank Jacks
Forties/Lindsays- In Front Lot on curb 30 DIPS/10 Merkins, 25/15, 20/20, 15/25, 10/30
Mosey to Flag
Announcements:
Gold Digger shared that he and Broke will have the opportunity to groom another Pax starting in January. Congrats!!
Next Annihilation will be July 25 Pizza Man Q at Yank..along with regular workout
PT Test with Broke-see PreBlast
Prayer Requests:
T Square and his family
Sister Act and his family
Clavin’s M
Pizza Man’s M’s Uncle
Word: David Platt: “The christian life is a daily pleading for help and experience of help from GOD HIMSELF”. John 15:5 I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing. Phil 4:13 I can do all things THROUGH CHRIST who STRENGTHENS me.
Reach out to God, He knows we need His help and is there, so ask for His help and strength. And turn to each other. We are not in this alone. We often say “You vs. You” and that is true. But, I also look to you guys to push me, to help me accelerate. Turn to God, and to each other, to help you accelerate spiritually and emotionally.
Name O Rama
Leppard took us out
Great work everyone! We missed those who are on vacation or who “had to work”. Orangeman, Welcome to Folsom!
Seuss
We annihilated ourselves as you should every time you post. You vs you. No special designation required.
announcements
tesla has the q next week and will read the Declaration of Independence following his beat down.
prayer request
norwoods family – his M is going for a second opinion on some tough news.
2 started with EC then another 5 showed for a total of 7 posting at The Goat. It’s been a REALLY long time since I have Q’d or even posted here. It was great getting back out there-thanks Buckeye for giving me a little nudge to come out here. We started with a disclaimer, WU, and pledge. We then took off for a Merkin-fest. We took a few laps with 25 Merkins at each of the corners. Honestly, I thought there were 4 corners last time I was here….someone stole one of the corners. There were only 3???? We made it work. I think we also threw in a few flutter kicks. At some point we saw 2 trains!!! I know, strange. We saluted the first with 5 burpees, moseyed a little and saw ANOTHER TRAIN!!!!?????? Can you believe that???? 2 trains pretty much at the same time. If we had moved just a little faster I think there was a 3rd train but we didn’t get there in time.
We then moved over to “the wall.” Roscoe gave us a quick history lesson-for those of you young kids who were not around, we ALLEGEDLY did donkey kicks on one of the walls, got busted, and had to pay a few hundred dollars for a fresh coat of paint a few years ago. Bandit handled this PR nightmare like a pro and fortunately we did not get booted off of Goat Island. Rather than tempt fate this morning, we used the steps for some partner work. P1 did Merkins AMRAP while P2 went up the stairs for a burpee or 2 for a few rounds each. Next on the menu was some work at the top of the stairs in the parking lot. We did a version of 11’s but I think we cut this short-Hip Slappers starting at 11 and working our way down with a short mosey to the other side of the lot with 25 flutter kicks on the other end of the parking lot. Next we moseyed to the bridge for a few more merkins: start on 1 end of the bridge with 3 lunges to each leg then do 10 merkins. This. Took. Forever. To. Get. Across. The. Bridge…….Once across we slowly recovered with some hanging time, more merkins, some derkins, calf raises then moseyed back home for a few burpees then finished up with a short plank while we discussed the 5 rules of F3 while planking.
We finished with COT-special prayers for Vanilla Ice with his job interview-middle school English teacher. Hope it went well. Roscoe and I figured we got just under 300 merkins this am. Very good work men. Hope you enjoyed it. Thanks for the opportunity to lead and bring back some good old memories from “back in the day.”
Whoopee
Haha you thought YHC would tell you what the Annihilation will look like? Show to know. Those who did today will tell you they were lucky to get a peek!
See you tomorrow!
GD
17 PAX posted at Midoriyama for a Pizza delivery. It went like this:
Warm-Up:
SSH X ? IC (Did these until Purple Haze decided he was ready…Lol)
Let’s Mosey….
There was a lot of soccer going on so we stopped at the first field to put in work.
1st up was the “Zachary Tellier” Hero WOD:
10-Burpees
10-Burpees, 25 merkins
10-Burpees, 25 merkins, 50 Lunges
10-Burpess, 25 merkins, 50 Lunges, 100 Big Boy Sit ups
10-Burpess, 25 merkins, 50 Lunges, 100 Big Boy Sit ups, 150 Squats
Next:
25-Hand release merkins
Lap around the soccer field
Rinse and Repeat X 4
Mosey back to the flag…
5 burpees for the train
22 for the VETS
TIME!!!!
Strong work by ALL today. In COT, YHC discussed that we need to reach out to someone that we haven’t seen post in a while. We never know what someone is going through. It could be the smallest thing to you but to that person it could be the biggest or worst thing going on. We just need to be there for each other during these times of uncertainties.
Thanks again for the opportunity to lead a great group!! Until next time…..Pizza Man is OOOOOUUUUUUUTTTTTTTT!!
Announcements:
Annihilation – June 27th at Folsom 6:30am
PT Test – July 18th at Gashouse 7am
12 Pax rolled in to the toasty confines of Midoriyama and the mumble chatter started immediately. Only way to try to quiet the noise is start the warmup.
SSH x 15, Cotton Pickers x 10, MNC’s x 10. Let’s mosey.
I did a drive around the park before we started and noticed all of the soccer fields were occupied as well as all of the parking lots so we settled into a shaded area on the right field line of baseball Field #1. On Freight’s last few Q’s he has been recreating the hero WOD’s for select guys in our Pax so I decided today was the day for, yep, FREIGHT’S WOD!
F Flutter Kicks x 40 (count right leg), run a lap around the ridiculously large baseball field.
R Reverse Crunches x 40 (single count), lap.
E Elbow Plank 60 seconds, lap
I Imperial Walker Squats x 40 (count right leg), lap.
G Goofballs x 40 count right side, lap.
H Hand Release Merkins x 40 Single Count, lap.
T Travolta’s One Arm Plank moving free arm Staying Alive Style 20 each arm, lap. Some didn’t embrace the dance.
S Seal Jacks x 40 Single Count, lap.
W Werkins x 40 Single Count, lap.
O Outlaws like Flutters but make circles with each leg x 40 single count, no lap.
D Dying Cockroaches x 40 (count right leg), no lap but take the long way back to the flag planted at Broke’s truck!
A trick was used to keep the bat flippers humble (not sure it worked). They had to do the exercises in Cadence and I decided Digger, Slaw, Seuss and Broke were bat flippers. They mostly cooperated but there were a few protests mostly by Broke.
I said a few words about my guy Freight. I doubt I would be at F3 without Freight. He was the one who took me in and showed me how F3 works. I admire his strong opinions yet willingness to get along and how he loves to laugh and have fun. I admire his desire to be better each day in all 3 F’s and with his family and I believe he can do anything he puts his mind to. Thanks Freight!
ANNOUNCEMENTS: PT TEST at Gashouse on July 18th.
Prayer Requests: SA’s family, Clavin’s M.
COT
NMM – Thanks to all the guys who came out today as it was definitely a lively bunch! Good to see Montross back at Midoriyama again. Purple Haze may be trying to grow a Folsom beard so we need to keep an eye on that! Tater Hole’s beard is reaching Duck Dynasty level! Oompa is turning 60 this week so be sure to give the extra RESPECT for that!