Month: May 2023 (Page 3 of 11)

Lightning is your speed work.  Lots of running.  Not a ton of exercises.  It should test both speed and endurance.

This is to be done on an oval track, starting from the middle of a straightaway.  Complete for time.

• 1 lap
• 25 x Jump Squats
• Sprint across the field inside the track to the middle of the straightaway on the opposite side
• 25 x SSH
• 2 laps
  • These 2 laps will begin from the opposite side of the track from where you started
• 50 x Merkins
• Sprint back across the field inside the track to the middle of the straightaway (where you started the workout)
• 25 x SSH
• 3 laps
  • Beginning back at the start
• 75 x LBCs
• Sprint across the field inside the track to the middle of the straightaway on the opposite side
• 25 x SSH
• 2 laps
  • These 2 laps will begin from the opposite side of the track from where you started
• 50 x Merkins
• Sprint back across the field inside the track to the middle of the straightaway (where you started the workout)
• 25 x SSH
• 1 lap
  • Beginning back at the start
• 25 x Jump Squats
• Final sprint across the field inside the track to the middle of the straightaway on the opposite side

Record your time at the end.

Some notes:

• Please get a warmup in before starting this workout
• The track and lap distances shouldn’t matter.  Ideally, it’s 400m (or 0.25 miles), but as long as you do both workouts at the same place, you’ll get to measure your progress.  That said, please choose anywhere that works.  Also be aware of the width of the track too, because you’ll be running sprints across it.
• It’s you versus you.  There’s lots of running and fast running in this.  Push hard but be responsible.  Especially if you do this in the heat of the day.

“Thunder” is meant to be done with a cinder block.  Modify as needed to the kettlebell of your choice.  For the sake of growth, if you choose a kettlebell, please choose a kettlebell weight that will push you.

25 minutes – AMRAP

• 12 x Thrusters
• 12 x Curls
• 12 x American Hammers (with block, count right side only)
• 12 x Block Swings
• 12 x Bent Over Rows
• 12 x Big Boys
• 12 x Heels to Heaven
• 12 x Burpees

We will count the number of rounds we complete, and note where we stopped in the round we didn’t finish.  Each round is 96 reps, so we should be able to count up our total number of reps for the workout.

All exercises must be done in order, and when we complete the Burpees, we note the round complete (with chalk or a rock or whatever is available) and we go back to the Thrusters.

Feel free to modify to make it harder by doing Blockees instead of Burpees.  We can also choose to modify some of the other exercises due to injury or preference (like V-ups instead of Heels to Heaven), just make sure to write it down and do the same thing in August.  It’s you vs. you.

2023 had a strong start, Pushing Rocks, running relays, and bringing new guys in and welcoming Kotters back.  No time for rest, though, let’s work towards Summer Goals.

Summertime is challenging.  Between the heat and vacations, numbers sag and focus wanes.  To help keep us on track, we’re going to work on showing progress in one of three areas, using PT Tests to show our growth.  We will offer the classic PT Test, and two new options, one with a gear focus and no running that we will call “Thunder” and another with a focus on speed work that we will call “Lightning”.

For the sake of flexibility, and so anyone can jump in on the challenge, I’m going to ask you to form a small group and do these workouts OYO with your group.  At this point, many of us know who likes doing the same things that we do.  We have formal ShieldLocks, or even just guys we post with on a regular basis.  The accountability of working together and not slacking off over the summer will help.

We will do the PT Test workout once in June, between June 3rd and June 11th, then again at the end of the summer, between August 26th and September 3rd.  This will set us up to head into Iron PAX season.  You can choose anywhere you’d like to do these workouts, but if you use a track, make sure to use the same track in both the August and June workouts so you’re consistent.  We will also try to offer each PT Test somewhere on our calendar, either at an AO or as EC prior to a scheduled workout.

So here is the challenge:

• Decide whether you are interested in working on Speed, Strength, or Overall Fitness
• Form a group of 3-5 (or more) guys that want to do the same workout
• Select a Q to lead the group (just to be responsible for setup)
• Decide where and when to do the workout
• Record your results (Using a Google Form posted on the 1st F channel)
• Keep pushing in that direction to get better over the summer
• Do it again at the end of the summer and check your progress

While it’s set up to do these OYO, if you don’t have a group, or your group wants to come where it’ll already be happening, you can choose to attend one of our publicized workouts.  Plans to offer these workouts in June are as follows:

• Classic PT Test
  • June 7th – Ricky Bobby
• Thunder
  • June 3rd – PainLab
• Lightning
  • June 10th – EC Old School (6:00 AM)

If you have any questions or suggestions, please reach out to Flintstone.

Here is the Classic PT Test workout:

• 1 lap
• 100 reps (as close to proper form as you’re able) of each exercise before moving to the next
  • Merkins
  • Squats
  • LBCs
  • SSHs
• 1 lap
• 75 reps of same 4 exercises
• 1 lap
• 50 reps of same 4 exercises
• 1 lap
• 25 reps of same 4 exercises
• 4 laps

In total it will be 2 miles and 1000 reps completed for time.

Please see PreBlasts for Thunder and Lightning for their Weinkes

Yabba Dabba Doo

Trash talk was allegedly light this morning at Pain Lab (maybe, as I like to think, because we were too busy with werk), but mumblechatter touched on a few interesting topics.  Which PAX will be having a Pain Lab pool party as soon as his new pool is installed?  Who is each PAX’s favorite 80s/90s film star/sex symbol?  See if you can match us up:  Pamela Anderson, Cindy Crawford, Catherine Zeta-Jones, Nicole Kidman, Penelope Cruz, Carmen Electra

Linus had Gashouse Q and kicked things off with the pledge and that’s it.  No disclaimer, no warmup (one side straddle hop doesn’t count).  Fine, let’s go.  Get your coupon and head to the back of the parking lot near the picnic benches.  I got the music and timer going.  The rules were simple:  2 minutes of work on a pair of exercise, followed by 10 seconds rest, then on to the next pair – switch as often as you need to, but keep working all 2 minutes.
Merkin pull-throughs / Nolan Ryans
Overhead press / Upright rows
Derkins / Superman pull-ups
Kettlebell swings / Curls
Kettlebell pull-overs / Big-boy situps or reverse crunches
Kettlebell squats / Lawn mowers (rows)
Bulgarian split squats (left) / Star crunches
Bulgarian split squats (right) / American hammers

Rinse and repeat until time.  Midway through the first circuit there was some grumbling about “no breaks” but we pushed through to the end.  3 full cycles took us to 0759.  Rejoined bootcampers for COT.

See Gashouse BB for announcements and prayer requests.

As always, privileged to lead a fine group of HIM’s this morning!
– Nutria

Had the Q on 5/25 and it was an absolute grind:

WU: Gravel Pickers, R over L/L over R, low slow squat, mosey. At each light post, 5 Mike Tyson’s to Rec center. Pledge.

WOD: 11’s around the parking lot. Exercise at each corner. For example: 1 flutter kick (1..2..3..1), run to next corner 1 burpee, run to next corner 1 squat, run to next corner 1 Merkin. 1 lap complete so now 2 of each, then three of each, to 11. Indian run back to tennis court parking lot for Mary consisting of Cherry pickers, kraken burpees, and LBC’s.

We finished with COT praise reports, prayer reports, and closed in prayer.

The US National Whitewater Center Time Laps Relay is a 24-Hour relay consisting of teams of 1, 6 or 12 “runners”.  Having 7 or more on your team you compete with the 12-person teams.  Team F3 Rock Pushers was assembled of nine Gaston guys who pushed the hell out of rocks for the entire 24 hours.  We had seven trails to choose from ranging from one mile to 6.8 miles, each route earned the team points based on difficulty.

Our day started with Termite and Orangeman claiming our camp spot as the rest of the guys trickled and raced in before the kickoff dinner and race briefing.

7:00pm Termite toed the line and tore through a 6.8 mile trail called corn-panda followed by Balljoint running 6.3 on east main, Flintstone running 5 on Fig-North, BOS running 4.5 on Academy, Gearwrench running 3.5 on Field Trip, Orangeman running 3.2 on South, Mabelline flying through the 1 mile channel loop, Barney running 5 on Fig-North and Sparky running the 4.5 mile Academy to complete our first team loop.

There is method to this madness.  I know…Mabelline on a one mile and BOS on 4.5?  BOS runs the channel loop later in the planned attack.  If teams run all seven trails in 8 hours the team receives bonus points.  There are also bonus points for other challenges along with free WWC passes, and beer too.

Our team ran from 7pm Friday to 7pm Saturday using almost every minute available. On the trails we logged 109 race miles running one at a time.  Remember the bonus points mentioned above.  Every eight hours we played a game of go find the orange cone.  The WWC was divided in a grid and we were provided an area where the cone would be.  This was done three times each time having to find eight cones.  The mileage clocked during these challenges most likely exceeded the mileage we racked up during the race.  We gathered bonus points for running all seven trails and gathering orange cones all three times they were offered.

A big thank you to the men who came out to hang and cheer us on.  Jane Fonda, Cheez Whiz, Eh Yall, and 2.0,  Pilgrims Progress, Sargento & M.  Plus a huge shoutout to Hacksaw and RoundUp who came out and ran a few loops with the guys.  RoundUp chased Sparky through the trail so fast they missed one of the check ins.  In Sparky’s defense we heard that fork in the trail was missed many times over the weekend.

Many different strategies were tested during the race.  We had friendly competition with the Harrisburg and MeCa F3 teams and all tried to get all bonus points along with all the miles possible.  We fell short but had a great time.  Well except for when Gearwrench was racing with RoundUp through the trails, twisted his ankle so severe he basically flipped his foot upside down.  RoundUp said he saw the sole of his shoe on top of his foot!

In total there were 300+ runners on 63 team, 5 of those teams were F3 all who ran a total of 5894.2 miles.

A great time was had by all.  Next year we should have two F3 Gastonia teams race each other.

Peace!  BOS

Five runners, mostly old, four ruckers, all old, and a spectator, also old showed up at Stowe Park for Ground Assault.

Runners traced the Park to Park to Park route out to Kevin Loftin Park and back for 5ish miles.  Ruckers rucked off into the shadows for 3ish miles. Upon return the spectator was still waiting on the park bench.

Announcements:  Memorial Day Murph at Sandlot.  Thermal Trail Ride/ Run/ Walk/ Ruck + Lunch & Arcade 6/3.

Prayers for students and teachers finishing up the school year.

Doodles closed us out in prayer.