F3 Gastonia

Fitness, Fellowship, Faith

Author: BA (Page 3 of 5)

BackBlast: #The Storm 9/29/15- Wet T Shirt Contest

September 29, 2015 / / 0 Comments

BB #TheStorm 9/29/15- Wet T Shirt Contest

As I was driving to #TheStorm for the F3 workout this morning I was wondering how many of the PAX would fart-sack due to the rainy conditions.  I was expecting 4 or 5 of the regulars to show and that is about it.  I had 2 workouts planned based on the weather (inside/outside), but as I pulled into the parking lot at SCHS I saw 14 men (including myself) ready to go.  Seeing this dedication I decided no matter how bad the weather got we were staying outside in the rain/gloom.

Note: We put in 2.5 miles in during this workout….. that may be a record for BA during one of his Q’s.

WU:

All in cadence

  • SSH x 50
  • Don Quixote’s x 10
  • Mountain Climbers x 10
  • Little Baby Dips (using curb) x 10
  • LBC’s x 10

Recover and Say The Pledge Of Allegiance

Mosey to the concession stand next to the softball/baseball fields

THE THANG:

  • Wall Sits while 1-3 men run down the hill to the parking lot and back until everyone ran

Get those cinder blocks out and partner up

  • Standing Chest Press x 300/Run past bleachers and back
  • Merkins on Cinder Block x 100/Run past bleachers and back
  • Curls x 200/Run past bleachers and back

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

During one of these planking sessions Godfather and BA both decided to channel their inner Ric Flair and have a Woo off while planking.  Nothing like hearing WOOOOOO’s go back and forth.

Stack cinder blocks back up and mosey to parking lot

  • SSH x 50
  • Don Quixote’s x 10
  • Mountain Climbers x 10
  • Little Baby Dips (using curb) x 10
  • LBC’s x 10
  • Wave of Merkins (1,2,3)

COT:

  • Count Off
  • Naming of FNG- Fresh Prince (from Philadelphia)
  • Announcements: Hope Builders 5k, Mud Run, CLT Runway 5k
  • Prayers: Defib- Going on a mission to Haiti and asking for prayers
  • Coffeeteria At Floyd And Blackies- 2 In Attendance

Again I am honored to lead the PAX in the workout today,

BA

 

BackBlast: #TheStorm 9/15/15- Homecoming

September 15, 2015 / / 0 Comments

BackBlast: #TheStorm 9/15/15- Homecoming

17 PAX battled the GLOOM and the lower than normal temperature this morning at #TheStorm.  It was like a homecoming with a lot of the PAX returning for their first workout in a week or two. (BA, Brown Streak, Jobu, Godfather, etc.). We also had a guest from F3 South Wake join us (Yosef).

The workout started with the official disclaimer…BA is an idiot and you are an idiot too if you follow him…. and all the legal jargon.  And then it began….

WU:

Side Straddle Hop x 9

Don Quixotes x 10

LBC’s x 15

-The Pledge Of Allegiance-

Mosey To Sidewalk Near Godfathers Mom Wagon

The Thang:

Cinder Block Fun- Partner Up (Small And Big)

  • Standing Chest Press x 200/ Run To Tennis Court x 5 Mericans
  • Upright Row x 200/ Run To Tennis Court x 5 Caroling Dry Docks

(In Between We Planked Regular, Right Arm, Right Arm Right Leg, Left Arm, Left Arm Left Leg)

Mosey To The Weight Room

Music Time…..

  • Sally Squats To The Song Flower By Moby
  • Burpees To The Song Thunderstruck By ACDC (Side Straddle Hops x 5 During A Guitar Solo)
  • Push Ups And Plank Jacks To The Song Roxanne By The Police

Wave Of Mericans (1,2,3,4,5)

Mosey Outside To The Cinder Blocks- Partner Up

  • French Curl (Triceps) x 150/ Run To Tennis Court x 10 LBC’s

Mosey To BA’s Truck With Cinder Blocks…. Throw Cinder Blocks Into BA’s Truck

Find A Curb

  • Derkins x 10
  • Little Baby Dips x 10

Circle Up

Monkey Humpers Also Known As Jobu’s (He loves them) x 10 (With Some Awkward Groans)

Hillbillies x 5

LBC’s x 20

French Fries x 7

COT:

  • Count Off
  • Announcements: Abba-Hope Builders 5k, Bandit-Mud Run, Bandit-CLT Runway 5k, BA- Thanks For Donations For Football Team Equipment
  • Yosef is welcome to join us anytime he is in the area.
  • Prayers: TopHat- Friends Who Are Still Unemployed, Yoseph- Wife And Himself Lost 2 Babies In 3rd Trimester
  • Coffeeteria At Floyd And Blackies- 2 In Attendance

 

BackBlast: #TheStorm 8/25/15- The Farmer, His Daughters Sally and Roxanne, and Their Dog Thunder.

August 25, 2015 / / 0 Comments

The Farmer, His Daughters Sally And Roxanne, And Their Dog Thunder

18 PAX battled the GLOOM and/or no lights for a few minutes at #TheStorm this AM.  The workout consisted of some tunes, cinder blocks, dumbbells, and sweat.

The workout started with the official disclaimer… or some mumbling and the short version.  And then it began….

WU:

  • 20 SSH
  • 20 Monkey Humpers
  • 10 Don Quixotes
  • 20 LBC’s

The Pledge of Allegiance

Mosey to the weight room

THE THANG:

  • The Farmer- Farmer Carry Dumbbells In A Circle To The Song Farmer’s Daughter By Rodney Atkins (3:30)
  • Roxanne- Push Ups and Plank Jacks to the Song Roxanne by The Police (3:08)
  • Sally- Squats to the Song Flower by Moby (3:26)
  • Thunder- Burpees to the Song Thunderstruck by ACDC (4:52)

Mosey Outside and Partner Up

150 Standing Chest Press with Cinder Block/Run To Tennis Court 5 Carolina Dry Docks…. switch until you and partner reach 150 Standing Chest Presses

Mosey Back To The Weight Room

  • The Farmer- Farmer Carry Dumbbells In A Circle To The Song Farmer’s Daughter By Rodney Atkins (3:30)
  • Roxanne- Push Ups and Plank Jacks to the Song Roxanne by The Police (3:08)
  • Sally- Squats to the Song Flower by Moby (3:26)

Mosey To The Parking Lot And Deposit Cinder Block Into BA’s Truck

  • Wave Of Merkins (3,2,1)
  • French Fries x 5
  • SSH x 25

COT

  • Count Off
  • Announcements (T-Square Health Improvement, Mud Runs, Airport Run)
  • Prayers
  • Coffeeteria at Floyd and Blackies- 2 Attended

 

 

 

 

BackBlast #GasHouse: Sally And Her Sister Roxanne Take A Ride On The Stairway To Heaven

July 25, 2015 / / 0 Comments

28 Men (including 3 FNG’s) battled the GLOOM and another upper body beat down by BA.  The workout involved music (Sally and Roxanne), bricks, cinder blocks, and stairs (Stairway To Heaven). The workout took us to the Schiele, Library, Church, and back to the Schiele.

The workout started with the official disclaimer and then the real disclaimer that BA is an idiot and if you follow him through the workout then you then become an idiot.

Outhouse then lowered his tailgate and the PAX got 2 bricks apiece to start the workout

WU: (With The Surprise of Sally and Roxanne)

Circle Up-

  • Don Quixotes x 10 IC
  • SSH x 10 IC
  • LBC’s x 10 IC
  • Russian Twists x 10 IC

BREAK OUT THE SPEAKER

  • Sally- Squats (3:00)
  • Roxanne- Merkin on “Roxanne” and Plank Jack on “Red Light” (3:20)

Mosey To The Flag For The Pledge

Mosey To The Library Parking Lot

THE THANG:

Find A Curb-

  • Wheel of Merkin x 5

Circle Up-

  • Wave Of Merkins x 1, x 2, x 3

Mosey To The Front Of The Church

Circle Up-

  • Carolina Dry Docks x 10 IC
  • Wave Of Merkins x 4

Mosey To The Stairs In Back Of The Church

SURPRISE…. CINDER BLOCKS!!!!!

Stairway To Heaven (Stairs In The Back Of A Church Parking Lot…. Get It?)

Partner Up

  • Standing Chest Press With Cinder Block x 250/ Run Stairs With 4 Bricks
  • Bicep Curl With Cinder Block x 100/ Run Stairs With 2 Blocks
  • Tricep French Curl With Cinder Block x 100/ Run Stairs With 0 Blocks (Dolph Chose 4 Blocks)
  • Upright Row With Cinder Block x 150/ Run Stairs With Your Choice Of Blocks
  • 100 LBC’s/ Run Stairs With Cinder Block

Mosey To Schiele With Cinder Blocks And Bricks

Put Bricks In Outhouse’s Truck And Cinder Blocks In BA’s Truck

COT:

  • Count Off
  • Nameorama/Naming Of FNGs
  • Announcements- NEW AO AT DOWNTOWN GASTONIA ON FRIDAY MORNINGS
  • Prayer Request
  • Coffeeteria Moved To Rotary Community Garden For Coffee And Waters.  The Cool Down Was Moving Gravel, Putting In Landscaping Borders, And Whatever Else Was Needed.

MOLESKIN:

  • Dolph Continued To Do Extra Credit At Times Using Extra Bricks On Stairway To Heaven
  • Thanks To Bandit For Keeping BA On Time And Recording Who Was In Attendance
  • Dr. Feelgood Presented A Good Community Service Project For #F3GasHouse In Working On The Rotary Community Garden
  • BA Finally Threw His Cincinnati Hat In The Wash… First Time Since #F3GasHouse Started On 3/21/15

 

BackBlast #TheStorm: The Farmer, His Daughter Sally, and Their House

July 7, 2015 / / 0 Comments

14 PAX (Including 1 FNG) battled the GLOOM this morning at #THESTORM.

This morning we took on the farmer (farmer carries), his daughter Sally (Moby-Flower), and their house (cinder blocks).  There was only one casualty today as Godfather threw a cinder block and destroyed it in the process.  Some would argue that his arms didn’t work due to the exercises and he dropped the weight.  All in all the PAX dominated all three phases of the workout.

CIRCLE UP:

The Pledge

WU: SSH x 20, Don Quixotes x 10, Mericans x 10, LBC x 20, CDD x 10

Mosey to the weight room

THE THANG:

Farmer Walks x 3:30

Sally Squats x 3:27

Cinder Block Chest Press w/ Partner x 200/ Run and 5 Mericans

Cinder Block Bicep Curls w/ Partner x 200/ Run and 5 CDD

Farmer Walks x 3:22

Sally Mericans x 2:10

Cinder Blocks Front Raise w/ Partner x 100/ Run and 5 Derkins

Mosey to starting point

Plank x 5 French Fries

COT:

Count off

Announcements

Nameorama

 

Moleskin:

Prayers for JoeBoo’s family as his Grandfather passed

PAX set up a meeting point and time for those going to Shelby Saturday morning

PAX set up a meeting point and time for those going to Charlotte for Panthers/Cam Newton F3 event

Thanks to Godfather who helped BA set up this morning

 

BackBlast #GoatIsland: Gone In 60 Seconds

June 25, 2015 / / 0 Comments

11 Men battled the GLOOM this morning for the workout at Goat Island.

The morning started out with a bit of a shock to the PAX when we found out the gates were locked to Goat Island Park, but that did not deter anyone.  The PAX set up shop in the parking lot, grass, and gazebo and got to work.  Music, Cinder Blocks, Benches, and a Gazebo made for a great morning.

Start with Pledge of Allegiance

WU:

Circle Up (In Cadence)

  • Side Straddle Hop x 10
  • Don Quixotes x 10 Forward/Backward
  • Mericans x 10
  • LBC’s x 10

THE THANG:

BRING SALLY UP-

This comes from the movie Gone In 60 Seconds (Our Arms were gone in 60 seconds after this nice exercise).  Mericans set to cadence of the song Flower by Moby.  Bring Sally Up- Go Up, Bring Sally Down- Go Down.  x 3 minutes

PARTNER UP WITH CINDER BLOCKS

Partner 1 does exercise 1 while partner 2 runs to designated area does exercise 2 and runs back and the partners switch exercise.  Continued until all repetitions are completed.  Plank Until all PAX are finished.

  • Blockees 75/ Carolina Dry Docks 5
  • Upright Rows 100/Mericans 5
  • Tricep French Curl 100/Dips 5
  • Bicep Curls 150/Derkins 5

 

RING OF FIRE

  • Round 1- 20 Standing Cinder Block Chest Presses/PLANK
  • Round 2- 5 Mericans/PLANK

INDIAN RUN AROUND PARKING LOT AND SIDEWALKS

PARTNER BACK UP WITH CINDER BLOCKS

  • 50 Standing Chest Press/5 LBC’s

FRENCH FRIES x 10 Both Arms

 

COT

  • Prayers
  • Upcoming Workouts and Q’s

 

Moleskin

  • Gate locked at Goat Island can become a problem.  JoeBoo and BA will get in contact with Cramerton Parks and Rec to try and come up with a solution.
  • Some of the PAX had the new shirts on and they looked sharp.  Other PAX will have to put their name on a wait list and when enough show interest orders will be reopen.
  • The song Flower by Moby seemed much longer than anticipated during the Bring Sally Up exercise.
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