Author: BA (Page 2 of 5)

9 PAX showed up to put in some work at #TheStorm early this morning.

I showed up at 5:21 and there was 1 lone mom mobile (Lime Green Ford Escape) belonging to Godfather awaiting the PAX in the parking lot.  Soon after 5:25 the rest of the PAX showed up.  During the chatter right before the workout started there was a flurry of shooting stars (…ok maybe 2).  JoBu started rattling astronomy terms and letting all of us know what was going on since he is a science nerd, but he needed to be cut off because IT WAS GO TIME!

WU: (In Cadence)

• SSH x 15
• Merkins x 10
• Monkey Humpers aka JoBu’s x 10
• LBC x 15

-Pledge Of Allegiance-

THE THANG:

Cinder Block Beat Down

The PAX each got a cinder block out of the back of BA’s truck and circled up.

• Sally while holding cinder block
• Roxanne with cinder blocks

The PAX got into group of 3’s with each group having 2 cinder blocks

Mosey to the stairs with cinder block.

Cinder Block Beat Down (continued)

• 300 standing chest press (2)/Run Up Stairs 5 Merkins (1)
• 300 Curls/Stadium Step Ups/Run Up Stairs 5 CDD
• 300 French Curls (Tricep)/Dips/Run Up Stairs 5 Chuck Norris Push Ups (First set no gloves then the Q called the Omaha and allowed gloves)

Mosey to BA’s truck to deposit cinder blocks

Circle Up

In Cadence-

• SSH x 15
• Merkins x 10
• Monkey Humpers aka JoBu’s x 10
• LBC x 15
• Moroccan Night Clubs x 50

COT:

Nameorama

Announcements: Congrats to Dolph at Gladiator Games for finishing 2nd, 2nd F event later this month (stay tuned to twitter), starting to plan #CSAUP event for GasHouse 1 year anniversary

Prayers: Safe travels to everyone this holiday, Middle School and High School Students in their lives during this time of the year, Doctor Feel Good and his staff.

Coffeeteria: 2 at Floyd and Blackies in Cramerton

This was my first time at a workout in 2 weeks at an F3 workout due to being sick.  It was much easier coming back when I knew I had the Q and I was motivated and pumped up to get back at it. I appreciate all of the guys who went at it today and got some work in at 5:30 this AM.

Again it was my pleasure to lead the PAX today!

-BA

18 PAX showed up to put in some work at #TheStorm early this morning.

Everyone jumped out of their cars and circled up and awaited 5:30am to get rolling.  BA quickly went through the legalities and the PAX said the Pledge Of Allegiance.  BA then explained that cheetahs don’t have to stretch when they go out and hunt/run so we won’t and took off for the weight room.  The PAX then learned that Deck Of Death was the activity of the day and things started.

WU: Nonexistent

-Pledge Of Allegiance-

Mosey to the weight room.

Circle up and find a spot in the weight room.

THE THANG:

Deck Of Death-

Deck of cards is put in the middle of the room and the PAX takes turns pulling a card and leading the exercise.  The number on the card equals the amount of reps 2,3,4,5,6,7,8,9,10, Jack=11, Queen=12, King=13, and Ace=14.  If my math is right and it usually isn’t that means every exercise is done 104 times per 1 deck.  We would stick with 104 reps, but some of the PAX did an audible and did their exercise in cadence, extra reps, and holding in position, which was appreciated by all to make things harder. (Thanks Dolph, Whoopie, and anyone else I forgot).

This morning we went 3 rounds with 18 PAX so we did A LOT.

• Hearts= Burpees
• Diamonds= Merkins
• Clubs= Weighted Squats
• Spades= CDD

There was no break through 2 rounds, but then we did a double count off.

At this time I believe Mayor actually let everyone know he would of rather been running, which never happens.

At some time during one of the last rounds BA called OMAHA and the PAX did 30 LBC’s in cadence and 40 Moroccan Night Clubs in cadence, and 10 JoBu’s (aka Monkey Humpers) in cadence. Then we continued with another round of Deck Of Death….

COT:

We were already over time so we skipped count off and just did the following:

Announcements: Upcoming Q’s and 2nd F opportunity at Hickory Tavern this Wednesday at 6pm

Prayers: Safe travels to everyone this holiday

Coffeeteria: 1 at Floyd and Blackies in Cramerton

Today was definitely a day where the workout looked better on paper.  I did enjoy the PAX pushing each other and watching the puddle of sweat and spit collect under me during this workout.  Needless to say I am hurting a bit as I type this and I love it.

Again it was my pleasure to lead the PAX today!

-BA

13 PAX showed up to put in some work at #TheStorm early this morning.  The PAX thought we had 2 FNG’s, but soon realized that was not so.  JoBu returned after going missing (training/running a marathon) and Godfather was sporting a new buzz cut that made him look eerily like Private Pyle from Full Metal Jacket.  After everyone figured the above out it was time to begin.

WU: (In Cadence)

20 SSH

10 JoBu’s aka Monkey Humpers

20 Maroccan Night Clubs

10 Don Quixotes

-Pledge Of Allegiance-

Mosey to the softball field.  Partner Up and each pair get 1 cinder block.

THE THANG:

1 partner runs to location and does exercise and then returns while other partner does the cinder block exercise.  Partners continue switching until all repetitions on cinder block exercise is reached in aggregate.

300 Standing Chest Press/Run To Parking Lot and 5 Merkins

200 Bicep Curls/Run To Bridge and 5 CDDs

100 Blockees/Run To Home Baseball Dugout and 5 JoBu’s aka Monkey Humpers

Return cinder blocks to where we got them

Mosey to Shovel Flags

SSH x 50 In Cadence (Brown Streaks Favorite)

JoBu’s aka Monkey Humpers x 5 In Cadence

COT:

Count Off

Announcements: Money For The Cleaning Of Bank Wall

Prayers: Bandit’s Wife To Do Well In Interview

Coffeeteria: 4 at Floyd and Blackies in Cramerton

Again it was my pleasure to lead the PAX today.

-BA

11 PAX showed up for one of BA’s non running workouts. The PAX were surprised when it was announced there would be no cinder blocks used in today’s workout.  The PAX were also pleased to learn some of the workout would be done in the weight room with the garage door 1/2 way up due to BA not enjoying the chilly morning.

WU: (In Cadence)

• SSH x 20
• Don Quixote x 10
• LBC x 20
• Prayer Squats x 10

PLEDGE OF ALLEGIANCE

Mosey To The Weight Room

THE THANG:

Music Time

• Roxanne/STING AND THE POLICE (Push Ups on Roxanne and Plank Jacks on Red Light) 3:08
• 30 Dips
• Thunderstruck/ACDC (Burpees on Thunder…. During Instrumental 9 SSH) 4:52
• 30 Dips
• Sally/MOBY “FLOWER” (Squats on Sally Up/Down) 3:26
• 30 Dips
• Bodies Hit The Floor/Drowning Pool (Push Up on Hit Floor and Donkey Kick on Counting) 3:21
• 30 Dips
• Farmer’s Daughter/Rodney Atkins (Carry Weight Around Room Until End Of Song) 3:30
• 30 Dips

Counted off after every song…sometimes twice

Wall Sits With 25lb Plate x 1:00, 1:30, 2:00

Wave Merkins (5,4,3,2,1)

SSH x 20

Don Quixote x 10

LBC x 20

Prayer Squats x 10

Mosey To The Shovel Flag

COT:

• Count Off
• Announcements: More Of The PAX Need To Start Qing, Need A Fill In For Mud Run
• Prayers: TSquare’s Mother In Law
• Coffeeteria At Floyd And Blackies- 1 In Attendance

Again It Was My Pleasure Leading The PAX today.

-BA

It is always great to Q at the greatest AO in F3 nation. 16 Men (including 1 FNG) enjoyed the cool air and the feel of concrete in their hands this morning.   As advertised there wasn’t much running (1.5 miles), but there was an upper body beatdown. It was good to see the PAX encouraging and pushing each other throughout the workout.  My goal was to have the PAX have trouble lifting their coffee cups later in the day.

WU:

All in cadence

• SSH x 25
• Merkins x 10
• LBC’s x 25
• Prayer Squats x 10

Recover and Say The Pledge Of Allegiance

Partner up and get a cinder block.  Mosey inside the entrance gate and set cinder block down…. we had to work with math as an FNG showed up late and threw off our numbering.

THE THANG:

With Partner and Cinder Block-

• Standing Chest Press x 300/Run to the press box and x5 Merkins
• Curls x 200/Run to the press box  and x 5 CDD’s
• French Curls x 100/Run to the press box x 5 Donkey Kicks (I liked hearing this in cadence)
• Merkins on Cinder Block x 100/Run to the press box x 5 Merkins  (audible from 50 to 100)
• Upright Row x 100/Run around the press box

Planking with right arm/right leg/left arm/left leg until PAX was done

In between each set we counted up and back…. at some points the counting got interesting and we thought we may have lost a guy, but all was good as we just realized our math is bad.

Mosey to BA’s truck to deposit the cinder blocks.

COT:

• Count Off
• Naming of FNG- Sunshine (Darnell Johnson)
• Announcements: Hope Builders 5k, Mud Run, CLT Runway 5k
• Prayers: 1. Prayers for Outhouses daughter who had a medical procedure. Waiting for results.   2. Praying for people affected by the floods in South Carolina.
• Coffeeteria At Floyd And Blackies- 2 In Attendance

BA