Fitness, Fellowship, Faith
Gone in 60 seconds at #GoatIsland
We won’t be boosting any cars tomorrow or driving a 1967 Ford Mustang named Eleanor, but you can channel your inner Memphis Raines (Nicholas Cage) while grinding through the upper body beatdown that BA will provide you.
Extra Credit to anyone who knows why this workout will be called Gone In 60 Seconds.
-BA
Get ready for the turf monster and hills. Stuart Cramer High School offers a variety of facilities to accomplish many tasks including a lot of running, bear crawls, crab walks, lunges, and more. You never know what the audibles could be with all of the equipment around. Let’s start our first round of this weeks workouts strong.
-JoeBoo
6/13 GasHouse PreBlast
(A Haiku by Godfather)
GasHouse County Fair
Bear Crawl – Crawl Bear Suicides
Sweat and Tears for all
12 Men (including 1 FNG) battled the GLOOM this morning for the inaugural workout at Goat Island.
The Cramerton community will never be the same due to seeing Godfather shirtless after the workout. Passersby ran in fear after seeing all 350lbs of his tatted body. Don’t be surprised if there are posters out in Cramerton by next Thursday with his picture warning women and children to be on the lookout and to stay away from this behemoth.
and The Goat Island AO Begins….
Pledge of Allegiance
WU:
Circle Up-
Pick up a cinder block and mosey across the bridge to Goat Island Park and partner up
THE THANG:
BRIDGE WORK-
Mosey To The Picnic Shelter and Pick a Table and Complete Derkins x 10
Mosey To The Fitness Pavilion and Pick a Piece Of Fitness Equipment x 30 Seconds
LBCs x 30
Mosey To Another Picnic Shelter and Pick a Table and Complete Dips x 15
Mosey and Pick Up Cinder Blocks and Run Them Across Bridge
Bear Crawl 1/2 of Bridge
Lunges 1/2 of Bridge
Mosey and Return Cinder Blocks To Truck
COT
Moleskin
The Thursday AO at Goat Island kicks off with a cinder block beat down. Get ready to be introduced to goat island and just barely scratch the surface of what this AO has to offer. If you love bridges and cinder block this is the workout for you….bring your gloves.
BA
17 Pax gathered in the GLOOM at TheStorm this AM.
The morning started with Godfather speeding to get to TheStorm on time and practically drifting into his parking spot in his golden chariot (aka Ford Escape/Mom mobile). Godfather also announced it was his day of birth (25…HATE HATE) and Dolph was to give him and the rest of the PAX the present of the Burpee Dash.
Mosey to the Flagpole- Right Side Shuffle, Left Side Shuffle, Butt Kicks, High Knees, Mosey
Arrive to Flag and Say Pledge
WU:
Circle Up
The Thang:
Burpee Dash-
Rinse and Repeat for a total of x3
Stairs Of Pain-
Mosey back to Start
1 Lap around the track
Sprint Up Hill
Circle of Pain- PAX led Mary….
COT
Moleskin:
#TClaps to TheStorm/GasHouse PAX, 100 Mericans plus the rest of the above. Strong effort by all.
5:30 AM Sharp- Come on out for the BURPEE DASH!!! Got to show to know. See you in the Gloom. AYE!
-Dolph
17 men came out to get some work in the gloom at #TheStorm. Little did these men know that they were not only in a battle against themselves, but millions of mayflies lay in wait to make the work a bit harder. The men overcame the mayflies as many a mayfly were accidentally swallowed or swatted to death.
Side note: One tackling dummy may have lost its life too as Whoopee came out of nowhere to take it out.
The Thang:
(GodFather)
Side Straddle Hop x 15, Imperial Walker x 15, Merkin x 10, LBC x 30, 1 lap around track
The Thang:
(BA)
Bear Crawl Up Ramp/Crab Walk Down (10 Merkins on top/20 LBC’s at bottom)
Mosey to End Zone (Pick Up Bags)
Heavy Bag Carry Relay- PAX divided into 2 groups… half on each side (20 yards) Carry Heavy Bag/Others in group do Carolina Dry Docks AMAP until everyone member of group goes x 2
Weighted Sled Relay- PAX divided same as above (40 yards) Push Sled with 50lbs of weights/Others in group do LBC’s AMAP until everyone in group goes x 2
(JoeBoo)
Run to the Baseball/Softball Fields and circle up: Talk about picking each other up.
20 Mountain Climbers, 20 Seal Jacks
Run Through The Jungle-Ran to the top of both hills and then back. Circled around to pick each other up.
Mosey to the trucks.
Finished with COT and 1 FNG (Bulldozer)
Extra:
Bandit and Brown Streak have volunteered to take on shovel flags.
Dolph will Q next week at TheStorm
Shirt orders are final tomorrow
Wednesday at Martha Rivers Park starts at 5:30AM with parking being at the closed down ice cream parlor
Warmarama
SSH 20ic
IW 15ic
Merkins 10ic
Freddy Mercury 15ic
The Thang
HIT A CYLCLE
1 lap around track (400m)
Set 1
15ic Merkins
15ic LBC
15ic Carolina Dry Docks
15ic Squats
15ic Mt Climbers
1lap
Set 2
10ic Merkins
10ic LBC
10ic Carolina Dry Docks
10ic Squats
10ic Mt Climbers
1lap
Set 3
5ic Merkins
5ic LBC
5ic Carolina Dry Docks
5ic Squats
5ic Mt Climbers
1lap
BREAK BENJAMINS
Pair Up
Partner 1 starts exercise of 100reps called out by Q
Partner 2 sprints across field (40yds give or take) and back and picks up where Partner 1 left off with 100 reps
FlipFlop
Sets went like this:
Alternating Lunges
Squats
Merkins
*one audible was called for the 40yd sprints: Bear Crawl
Mosey to Museum Wall for some:
People’s Chair 1min
Merkins 1min
People’s Chair 1min
LBC 1min
People’s Chair 1min
Squats til Church Bells rang (roughly 2min)
Notes-
Reminder shirts need to be ordered by 6/3
Tuesday workout at Stuart Cramer #TheStorm at 5:30AM (QIC BA)
New AO at Martha Rivers on Wednesdays at 5:30AM (co-Q Whoopee and Bandit)
Next Saturday GasHouse co-Q’s were voluntold (Anthrax and Abba)
Is Spiderman trying to change his given name? …
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16 regular PAX and 4 FNG posted.
After disclaimer, Bandit (VQ) covered basics of counting, including demonstration of with the merkin. See http://f3nation.com/2012/02/22/f3-tv-how-to-count/
PAX moseys to the Flag for the Pledge, the moseys to field at Greer MS.
Warm-o-rama · SSH – 25 IC · Merkins – 10 IC · Prisoner Squat – 15 IC · Little Baby Crunch (LBC) – 15 IC · Imperial Walker – 20 IC · Merkins w/ Rotation – 10 IC · Prayer Squat – 15 IC · Freddie Mercury – 15 IC Mosey around the track – 1 lap.
The Thang #1 · Whamo Lunge Walks. Check out http://f3nation.com/exercises/#w · PAX chased the Frisbee around the field. · Sprinting to Frisbee in the air. · Then various lunges and crawls to reach Frisbee when it hits the ground. · First one to Frisbee launches it again and the chase resumes. The Thang #2 The thought was Wheel of Animal Walk but it quickly turned into a Wheel of Animal Crawl as the Q had bigger thoughts than he did muscles. We crawled like a South Georgia gator and growled like a South Dakota bear (there are bears in South Dakota, right?) in the field, then crawled like a South Cackilacky raccoon across the bleachers (someone mentioned Godfather should have been here for this one). We broke these up with some plank as well as SSH, Merkin, mountain climbers, and a little moseying. Once we pulled the grass out of our eyes, we did 10 minutes (or maybe a little less) of Burpees and then did a little moseying before chowing down on a Bojangles biscuit with some blueberries. At this point the Q was on his knees and wishing he had fartsacked so we did a brief mosey to the flag where we did people’s chair until just before the bells of freedom rang to set us free. Again, keep Bandit’s mother in law in prayers and a special thanks to our armed forces this holiday weekend. Next week, Brownstreak has the Q. NEW AO ON TUESDAYS: STUART CRAMER HIGH SCHOOL 5:30AM START |
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