Month: January 2024 (Page 9 of 12)

Everyone showed up. We warmed up.

We went to the dorito and did 1 workout per corner:

5 Merkins, 5 Big boys, 5 Jungle boy squats.

Repeat 5x.

We then went to the Iron Pax parking lot and sh!t hit the fan.

We racked and stacked 4 corners:

10 merkins, 20 squats, 30 mtn climbers, 40 hammers

While this was happening, a pair would break off and go flip our new friend Keisha since she’s far to big to be flipped solo. Only a select few are wild enough to take Keisha on by themselves.

It didn’t work. So I brought out my inner tiny man napoleon dictator side and just bossed everyone around.

We returned Keisha to the trailer and repeated the Dorito WOD.

Moseyd to AO lot and did some Mary so she wouldn’t get jealous of Keisha.

Ended with COT, prayers to the Hall family, Turtleman, Huck, the Hester family, Balljoint, Oompa, and several others.

Disclaimer:

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Mosey to flagpole for pledge.

Mosey to Presby church for the Warm Up:
SSHx15, Grass Pickers x10IC, ROL/LOR, MNC x15IC

Thang:
Church wall for step-ups and dips three rounds of 15, 10 and 5 and count one leg on step ups.

Mosey to the backside

AMRAP 15 each (split squats, calf raises, full squats and run a lap around the back lot. 10-minute timer.

AMRAP 15 each (merkins, Hi-Lo and big boys) 10-minute timer.  Shoot for three rounds Run down to the second pole and back.

NUR up the small hill.  First was arm in arm.  This didn’t work as well as I had hoped and neither did the second round, but we did it anyway.

Triple nickel push ups and squats on road way behind Presby church youth hall

Mosey back to start. Time check for Mary

French fries, LBCs and Flutters all with 10 count IC, but a bunch of folks are knuckleheads….

Announcements:  Whiskey Mill 2nd F lunch 1/17/24 @ noon, sign up for pushing rocks challenge, Tardi Gras VQ this Friday at Tequila.

TAP: Turtleman, Jackson(s), Dolph,

Name-O-Rama and Roscoe took the group out.

22 strong at Tequila Sunrise this morning.  Well done brothers, thanks for being out there for the birthday beatdown.

Kicked off with the disclaimer, Mission of F3, pledge, and a count-off….then a short mosey for some warmup.
SSH, Low (really) Slow  Squats, Mountain Climbers, Toy Soldiers, and 58 LBCs in cadence.  Despite Flintstone claiming I was 75 yrs old all week, he suddenly changed that to 20 when we started the 58 LBCs in cadence.  Go figure.

To the tennis courts.

Leg Wreckers – two groups, one holds Al Gore position and the second moves to the other side of the courts via Lt. Dan’s, then Elvis meets Forest, Duck Walk, and finally Apollo Ono.

Killer Bs – Bear Crawl halfway, Broad Jump the second half, finish with 5 burpees.  Rinse and repeat descending the burpees to 1.  At some point Tardi Gras told me to not invite him to any more of my birthday parties…..glad to hear he was having fun.

Back to the school for some Dora….100 Tap Jacks (great coordination men), 200 Jump Squats, 300 step ups….or as many as we got to do before time.

Announcements
1st F – Sign up for the Push the Rock challenge Push the Rock Signup
2nd F – Lunch 1/17 at Whisky Mill 2nd F Lunch for January
3rd F – We all carry some sort of burden, so reach out to a single PAX, or the whole PAX, to help you through.  We are surrounded by some incredible HIMs that want to help and strength comes in simply asking for that help. One minute devotional: Carry each other’s burdens, and in this way you will fulfill the law of Christ. —Galatians 6:2

Prayers for Turtleman, Jackson Hall, Jackson Curti, Montana, and all of us who have requests in our hearts.  It was a honor to lead today.

~I’m Anchorman, you stay classy Gastonia.

Warm up
Thirty minutes of frisbee.
Suess won MVP. For real.
Fifteen minutes of arms/abs/legs.
Cameo by Swimmer

Prayer for
Turtleman
Huck
Hacksaw
Broke’s mom
Montross neighbor
Def Leppard’s friend
Jackson Hall
Others not mentioned

YHC took us out.
Pleasure to lead the group.

Well it’s a cold one out here this morning and there’s 4 others on the North Side that are willing to get after it with me this morning. With the cold comes a lot of stiffness and aches and pains that I had to sort through in the warmup so that involved a little more stretching and not so much of the jumping or plyo movements. Once warmed up and the stiffness is wearing down I’m taking this thang to the bottom parking lot to get sh!t done.  We started off with a little Route 66 with Walking Lunges being MOT and Squats being the work to get done. Once finished we moved on to a Rack ’em – Stack ‘em WOD with HR Merkins, Lunges, Plank Jacks, LBCs, and Hillbillies. After that we head back to the Flag and finish up with a few Kraken Burpees.

THAT’S TIME!!!

COT

Announcements

1/17 2nd F Lunch Whiskey Mill Gastonia

Pushing Rocks Sign Up is NOW

Prayers

Turtleman, Hall Family, Huckleberry, Broke’s Mom, Gumby’s Mom, Injured PAX

As Always Thanks For The Hard Work

Welcome and Disclaimer:
Short mosey to top lot for warm up.

Warm Up
SSHx10 IC
Grass Pickers x10IC
ROL/LOR
MNC x10IC

Reviewed the Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Went to curb for some hamstring bridge work.  30 seconds per leg.

Stations were set up.  Do 10 of each exercise and mosey down center and back behind the group of business and up the stairs for the next set.  We increased reps 5 each round.  There were two trains that came thru and one was the loudest ever and we had to huddle up to get instructions, but the crew did it.

1. Merkins
2. Squats
3. Leg lifts
4. CDDs
5. Burpees
6. Situps
7. Reverse Lunge (Knee touch ground)
8. Calf raises

With 10 minutes left Mosey to bottom of hill at FD and NUR up, run back down and do it again.

Circle back up for French Fries x15IC and time.

Announcements:  Whiskey Mill for 2nd F Lunch 1/17 @12, Sign up for Pushing Rocks challenge (Check preblast channel on slack), birthday Q at Tequila Sunrise

TAP: Broke’s Mom, Orangeman’s friends, Rebars niece (missionary in Ecuador), those dealing with lifelong illnesses and disabilities.

Pledge

Step up and lead.  Take these Qs and Site Qs and lead.  We are called by the mission of F3 to  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Name-O-Rama

Started on time with Strogi coming in hot from EC straight off the IR. Gastone may have has some EC or could have just taken a long walk around the parking lot….Good to see those 2 faces that I have not seen in awhile.

Started with disclaimer, pledge, then warmup. During the warmup with started with 25 SSH. “Why do you care about how many SSH we did?” you ask yourself….well that is the number of years since I graduated medical school and last night I made my final payment for my medical school loans. I graduated in 1999 and finally paid them off. I’m not complaining about it because that was the only way I was going to go to school. It was just a big relief and something I was happy about. We finished with WU then moseyed to the turd shack for EMOM X 5 minutes: 4 Flying Squirrels, 8 Merkins, 12 Lunges. This was essentially a continuation of the WU with a little extra effort. Next we used the Turd Shack for our next exercise: Whole Lotta Hip Slappas. Wasn’t really a “whole lotta” them but I haven’t done them in awhile so it seemed like a “whole lotta” of them to me. Next we did some tempo running: 1 moderate lap at slow mosey speed for about 1 minute, increase speed to moderate effort for another minute, then give her all she’s got for a final minute. That first minute felt like about a minute…the second felt like about 7 minutes, and the final really felt like about 21 and 3/4 minutes or maybe even longer…..you get the point. We got a quick breather then moseyed back to start with 10 squats at each light on the way back to the main road then moseyed back to start. I had some coupons in the truck and got them out for the final 15-20 minutes. Errbody grabbed a coupon and moseyed around Pelican’s for a lap then we did some ab exercises. Repeat for a few laps then mosey to the wall for some step ups with Derkins while we dodged the cars coming REALLY CLOSE to our heads during the Derkins. Note to self: Middle position is safe. End position, not so much. Still had a few minutes so we moseyed down towards Gastone’s hill and back finishing at 0615.

Good crowd today with some important prayers for some of our pax, especially Turtleman and Easy Rider-we’ve got you both guys. Know you are in our prayers in the morning and thoughts throughout the day. Reach out if we can help. Also for Maybelline as he recovers from his respiratory infection and penile extension surgery.

Thanks for posting today.

Whoopee

PS-that thing about Maybelline up there was just a joke. I put that there just to see if anyone actually reads this. He didn’t really have a respiratory infection.

This is my second first offense of the New Year. Heck it’s the second one this week actually. This time I traveled south bound and down with the intention of delivering an Ass Whooping out on the soccer field at The Ricky Bobby. But after getting 1/2 a year’s worth of rain yesterday I thought better of that. Once I arrived I noticed a pretty good crowd already here and more coming in. Once everyone gathered at the Flag said the Pledge then we commenced to getting after it. After a warmup that consisted of SSH, Slow Pause Merkins (lots of complaints with these), Low Slow Squats, Burpees and a lot of stretching we were off. We started in the front parking lot with a round of Triple Nickel. Up top was Jungle Boy Squats and at the Bottom was Hand Release Mike Tyson’s. Once finished here we got in a little more stretching while we went over The Core Principles and I caught my second wind. Now around to the back parking lot for some 4 corners. Each round we did the same exercise at all 4 corners until the final round when we stacked all of the exercises at every corner.

• 1 -10 Perfect Form Hand Release Merkins
• 2 – 20 Lunges
• 3 – 30 Mountain Climbers
• 4 – 40 LBCs
• 5 – All of the Above

At this point it’s about time so we run back around to the Flag for the COT.

Announcements: 2nd F Lunch 1/17 Whiskey Mill – Gastonia

Pushing Rocks Challenge Sign Up Now!!

Lots of Praises and Prayers sorry I can’t remember them all.

Thanks Nutria for challenging me to swing by and do this. I enjoyed it.

Respects won the day, as 9 runners and 3 ruckers posted at Ground Assault for the Derecho route.  This route, named after our first running AO, takes PAX up the hill in front of the Storm, and across the campus of the Storm, spending ample time on the hills around the Storm AO.

From our F3 Gastonia Historian, Roscoe: “Derecho was started on 2/26/2016 as a running AO, the region’s first running AO.  It ended around January 2017 due to low(ish) attendance with the idea to move to Martha’s House Wednesdays to have a running workout parallel to the main bootcamp that day.”

I just remember posting once and running that stupid hill over and over and over again.

Anyways, the wind stuck around, Virus and Roscoe are fast, Alma Mater was late.  All in a good day.

Moleskin:

One year in, and Ground Assault is going strong.  The strength lies in the men that consistently post, specifically Virus, who has done a great job as Site Q, Anchorman and Dr. Seuss, who developed the ruck route and the standard for rucking at Ground Assault, and Gavel and Termite, who have been there nearly every week since the beginning.  It’s a good run, with trains as wild cards that will ultimately determine when you get back, and good timing for a potential early Coffeeteria on a weekday.  If insomnia hits on a Tuesday night/Wednesday morning, come give it a shot.  Not even The Sword wraps up earlier.

Grateful for the opportunity to lead a fine group of old guys.

Yabba Dabba Doo