F3 Gastonia

Fitness, Fellowship, Faith

Author: Bandit (Page 10 of 12)

Freight’s Birthday Workout where Everyone Gets a Gift!

September 8, 2015 / / 0 Comments

In celebration of his own birthday (turning 36), Freight bring a classic beatdown to 18 GasHouse PAX.  Here is how it went down.

Mosey to the flag for the Pledge.

Mosey to the Greer field for the Warm Up which included 36 reps each IC.

  • SSH
  • Merkins
  • LBFC
  • Plank
  • Back Plank
  • Crab Cakes
  • Boat/Canoe (don’t think this was 36 reps… forget how we counted this)
  • Sumo Squats

Bear Crawl Ring of Fire

Hot Laps – Partner up. One partner runs 1/4 lap while other does an exercise. Then switch. Run four laps total.

  • 1st lap-flutter kicks
  • 2nd lap-plank
  • 3rd lap-sit ups
  • 4th lap-squat and hold

Guantanamo

Mosey back to the flag

Zombie Walk home( bowlers lunge)

Circle up for a few extras till top of the hour…

Hillbilllies, Peter Parker,Parker Peter, Morrocon Nightclub, Over Head Claps (wow, that was really hard).

11s and 55s. Or…Counting With Bandit

September 2, 2015 / / 0 Comments

7 faithful PAX post at Martha’s House for #DownPainMent.  No frills.  No fuss.  No toys or coupons.  Just getting down to business. It went like this…

Pledge

  • Warmup (IC)
  • SSH x 30
  • IW x 25
  • Merkins x 20
  • Squats x 20
  • MC x 20
  • CH Squats x 20
  • LBC x 20

The Thang

Indian Run to Pavilion

11s – Burpees and Flutter Kicks across parking lot.

Run to Field #1 (Linus style clockwise around Fields #2 and #1)

55s – Squats (top of hill) and LBCs (bottom of hill). Start w/ 10 reps, decrease to 1.

Run to Brewsters through parking lot.

4 MOM – Tabata Style
LBC
Plank
FM
Plank
Times up!

Name-O-Rama

Finished with COT and BOM

Romper Room

August 31, 2015 / / 0 Comments

17 PAX met at the Schiele for fun and games and got right to it.

Warm Up

  • Side Straddle Hop
  • Merkins
  • LBC
  • Carolina Dry Docks
  • Windmills

Mosey to the flag for the #PledgeOfAllegiance

The Thang

Mosey to the middle school for a ladder (Dora 1-2-3) between the buildings. Partner up. One partner performs the exercise and counts while the other goes up and down the staircase until you hit the numbers:

  • 100 Merkins
  • 200 Prayer squats
  • 300 LBC’s

We walked to the track and immediately went into Railroad Tracks for a lap. The men soon realized it was better to create space between PAX instead of planking right beside each other.

After a little more than half a lap we audibled into Leapfrogs. The PAX began leaping over each other for one rotation, the lead PAX would call an exercise and all would perform it and then repeat the jumping over each other. Burpees, merkins, and others I can’t remember. Another half a lap and then another audible into the center of the football field where there just happened to be a couple of inflatable balls.

Dodge Ball: A few throws and we realized the smaller ball would work best. Countorama…the odds and evens either were in the circle or out to start the game. The rules were very fluid, but it was clear that if you hit someone in the head with the ball you would run to the goalpost and back as a penalty. Safety first you know. Well we have some rule breakers in the PAX…those kids! The first throw hit a PAX in the head so the penalty was enforced right away. No more than a few throws and someone would be hit and the whole group would exercise. There was a theme with PAX in the center trying to catch the ball. Whoever threw the ball would call the exercise. Lots of merkins, “Bandit burpees”, Homer/Marge, a switch of teams and then LC called a lap for his exercise, and quickly was hit again and called another lap.

After Dodge ball we formed a tight circle shoulder to shoulder and went swimming with the Backstroke (on your six, feet at six inches, backstroke your arms in cadence)

Next, we locked arms and then did Windshield Wipers in cadence, trying to look like the pool scene in Caddyshack. (Spaulding, NO!)

Next was Wave of Merkins to failure.

Followed by the Tunnel of Love.

After YHC’s conversation with Grier football coach (see moleskin), Dolph soon came to my rescue and we returned to the Schiele for the COT, prayer, and on with our Saturdays.

Moleskin

  • The Grier Football coach had appeared while we were working out on his field and was either impressed with our effort, the synchronization and grace of our exercises, or peeved that we were on his field.  Regardless he called me over as the PAX returned to the Schiele. I thought I was in trouble in school again like old times, but Coach wanted to know if the fields could be of better use to us and others in the community. I volunteered the services of F3 Nation to help improve the fields, tracks, or anything else we could do. We exchanged numbers and hope to work together to make the track a better place for the students, community, and F3 Nation. Another opportunity to make an impact.
  • Welcome to our new FNG (Bubbles), and to those that we missed, see you next week!
  • Ros”Q” has enjoyed his first 3 opportunities to lead and looks forward to many more. If you haven’t been Q, check with Bandit. There will be many opportunities in September.

The People’s Choice

August 31, 2015 / / 0 Comments

WarmUp

  • Side Straddle Hop IC 25
  • LBC 15
  • Merkins 10
  • Prayer Squats: 10
  • Windmills: 15

WarmUp Continued…

  • Mosey rail bridge and cross with walking lunges
  • Mosey to wall and complete 5 wall walkers (sort of like ascending testicles)
  • Mosey to FUMC and complete:
  • 1 minute step ups
  • Marge/Homer/Flutter
  • Mosey to top of parking deck

The THANG:

  • 25 squats IC
  • Halfway down 20 merkins
  • Halfway down 25 squats
  • Halfway down 20 merkins
  • Halfway down- 25 squats (Monk answered extra credit question prompting the audible)
  • Joe Hendrix (Backward Bear crawl up incline)

To the bottom and up the stairs for The Peoples Choice all the way back down: Dying Cockroaches, LBC’s, Lunges, Imperial Walkers, Prayer Squats?

Mosey back to Pavilion for:

Romper room preview:

  • Railroad Tracks
  • Leap Frog with the Peoples choice: Merkins, LBC’s, (train went by at this time and I can’t remember what else we did)

Mosey to Flag Pole for Pledge of Allegience

A couple more minutes remained so we finished with wave merkins to failure and 8 count bodybuilders, and windshield wipers.

Prayer and Name o’rama

Moleskin:

  • An honor to lead this morning. Lots of good effort and the small numbers made it difficult to “hide”. Great accountability. I am always excited to go to F3 and I hope you are.
  • EO Thirst at the US National Whitewater Center: Oct 4
  • Runway 5K-October 31 (family event)

GasHouse Throw Back Thursday

August 31, 2015 / / 0 Comments

On short notice, YHC opted to call plays from inaugural GasHouse beatdown, with several audibles.  After quick disclaimer (no FNGs) we were off.

Mosey from parking lot to playground for COP.

  • SSH x 15 IC
  • IW X 15 iC
  • Merkins X 10 IC
  • Peter Parkers X 10 IC
  • Wide Arm Merkins X 10 IC
  • Mountain Climbers X 10 IC
  • Diamond Merkins X 5 IC

Mosey to Alley (across bridge, up sidewalk, alley on left)

  • 11’s with squats and merkins.
  • People’s chair until everyone finishes, followed by 10 Donkey Kicks IC, 10 Derkins OYO

Mosey to Pavilion

  • Jacob’s Ladder (to 7) between Pavilion and up the hill to the street.  Half way through audible was given to only head 1/2 back to pavilion.  After all, this was really about the burpees!

Mosey back to Parking Lot

This started with slug-paced walking mosey (after Jacob’s ladder), then back to regular mosey.  Once we hit bridge, the PAX were given new play… bear crawl, crab walk, bear crawl across bridge.  Plank and wait for the 6 in the parking lot.

Partnered up for merkin flapjack.  Partner A does 10 merkins while partner B sprints halfway down parking lot and back.  Flap jack X3

Finished up with 6MOM

  • LBC
  • Homer and Marge (Heels to Heaven)
  • Rosalitas
  • Flutter Kicks
  • Hello Dollies

Finished up with COT and BOM.

Prayers

  • Bannister’s grandfather – Bannister is travelling this past weekend to visit.
  • Rudolph – for healing so he can join his F3 brothers back in the gloom!
  • VA shooting victims – prayers for all those impacted by evil and for our strength to standup for good.  Let’s be #HIM.

Moleskin

  • Abba asked if we can get everyone together for dinner and Stuart Cramer football game.  Trying for Sept 4.  BA to check on if we can tailgate/grill in parking lot.

Running With Fred

August 21, 2015 / / 0 Comments

Posting for Roscoe…

9 PAX met in the Gloom among the Rotary Pavilion and didn’t need to travel far. Fred has short legs.

Warm up
Side Straddle Hop
Press Press Fling (Haters in the PAX)
LBC
Merkins
Squats
Carolina Dry Docks
Windmills
Around the world Merkins (Clock Dial)
The Thang
Indian Run carrying Fred: If Fred hits the ground, ten burpees. I think someone “accidentally” dropped Fred.

Petting Fred
The PAX formed two lines and tossed Fred to the other side and then performed Merkins and/or squats. When Fred hit the ground, and he did, ten burpees.
Fred had to urinate so we continued on without him.

1 minute SSH, Squat Jumps, Merkins, Mountain Climbers

Return to Flag for # PledgeofAllegiance

Leap Frog People’s Choice Aerobics:
The PAX formed a line and performed burpees OYO, the last man leapfrogs over the PAX to the front, and then calls the next exercise…
Burpees, Merkins, LBC’s, French Fries, Burpees, 8 count body builders, plank jacks, Freddie Mercury

1 minute of step ups on the Pavilion Stairs

Alphabet abs: Each PAX on top step of Pavilion for Heels to sky aka Homer/Marge. First PAX starts with A and spells it in large letters with feet together, next guy B while everyone keep feet of the ground. (Dr. Feelgood doesn’t know his ABC’s…had to keep asking which letter was next)

Wave merkins to failure….the PAX formed a circle in merkin starting position. One PAX would go down for the Merkin and the next guy around the “Stadium” and continue until failure. Just like at real stadiums, it took a few starts to get it going correctly.

COT, Prayer with Roscoe

Announcements: Tomorrow we help move Rudolph since he is on IR. Next Saturday another workday at the Rotary Garden (Dr. Feelgood). Dr. Feelgood shouted out well wishes to Bandit aka Long Root. He is on IR for a week or so.
Virgin Q for Roscoe and I appreciate the support (Whoopee). Welcome FNG Foley and hope to continue to grow F3 Gas House and become #HIM.

Gettin’ Dirty – The Sequel

August 12, 2015 / / 0 Comments

16 PAX (including 1 FNG) posted as Bandit delivered v2 of the Martha’s House “Gettin’ Dirty” beatdown. The previous version was so awful that attendance for this morning’s sequel increased by 128%. While this was no mud run, YHC did take pleasure in leading the PAX through some terrible exercises with their 12’s and 6’s planted in the dirt. Here is how it went…

Disclaimer

Pledge (didn’t want to forget it this time, so did this right away).

Mosey from Brewsters to soccer field #1. Very dark. Refer to disclaimer.

“Warm up”

  • 50 – SSW IC
  • 40 – IW IC
  • 30 – Don Quixotes IC
  • 20 – Mountain Climbers IC
  • 10 – Burpees OYO

Bear Crawl Escalator – Includes four rounds of the following…

  • LBC IC x10, x20, x30, x40 #GettinDirty
  • Bear Crawl up hill to walking track
  • Slow Count Squat IC x10, x20, x30, x40 (down on 1,2,3, up on 4)
  • Bear Crawn down hill to soccer field – ugh!

Tunnel of Hate – Added a twist to the regular Tunnel of Love. After first PAX crawls under the remaining high-planking PAX, instead of planking on the end, he sprints up the and down the hill and forms a new line, follwed by PAX #2, #3, etc…  #GettinDirty

Partner 55s
Not sure if there is another name for this, but basically this is a decreasing number of exercises that add up to 55 reps. Start at 10 reps, then 9,8,…1. Do the math, you’ll see. PAX partnered up (size doesn’t matter) for 10 rounds of the following…
Merkins (single count with partner) x10, x9, … x1 (55 total)
Sprint up hill
55 CDD (single count with partner) x10, x9, … x1 (55 total)
Sprint down hill (mosey or wobble worked too)

Mosey back to Brewsters.

Name-O-Rama

  • Welcome FNG Screw (James Shope)!

COT

  • Whoopee looking for some partners in crime for the Critz Tybee Run Fest in Tybee Island, GA
  • Dr. Feelgood is looking for some help in the community garden again.
  • Rudolph (Luke Buchanan), not Flounder (don’t think we have a flounder yet), is recovering from surgery and is also scheduled to move.  Looking for any PAX to help with some heavy lifting on Aug 22.  Let Dr. Feelgood know if you can help.
  • 7 PAX in the hunt for the #GasHouseFivePack (Bandit, E4, Godfather, Linus, Monk, Stroganoff, and T-Square)

BOM

Moleskin

  • Counting much improved from yesterday.  Good work men.
  • Enjoyed the opportunity to lead.  If you haven’t led a workout yet, step up!  You won’t be disappointed.

Bandit out.

Block Buster Backblast

July 31, 2015 / / 0 Comments

Today 6 of Isotope’s finest (Mortimer, Blackbeard, Primetime, Mr. Burns and Jock Strap) post on F3 Gastonia soil to claim the NC Ghost Flag at The Storm… but they need to live through Dolph’s classic #SnotWoggler first…

Warmup in the parking lot included SSH, IW, probably some squats… YHC has poor STM.

Everyone grabs a cider block (don’t worry, BA and Outhouse brought extra) and mosey’s to the track for the pledge.

The Thang (with cinder blocks)

  • Chest Press IC x 20
  • Squat Press IC x 20
  • Curl IC x 20
  • Arm Raises IC x 20
  • Bendovers (not sure about the name here) IC x 20
  • Double Applesauce for 2 laps.  Dolph’s team does this warp speed of course.  Oh, yeah… you can leave your cinder blocks – no need to run with them.

Rinse and Repeat x 3

Downtown Invasion

July 31, 2015 / / 0 Comments

Outhouse and Bandit co-Q the inaugural F3 Gastonia Downtown workout.  Lot’s of great new stuff here to keep workouts new and fresh.  Weather report for today… uh, not sure it was dark – but it was quite breezy and not too hot/humid for a change.

We had 11 dedicated regulars post for today’s beatdown.

As the PAX gathers on the bricks below the prominent covered pavaillion, Bandit gets things going with the Warmup…

  • SSH IC x30
  • Don Quixote x20
  • Merkins x 10
  • Mountain Climbers x10
  • Imperial Walkers x 10

Indian Run (regular, not GasHouse style) – As we take a few laps around parking lot just to the east of the pavillion, we hear the bells from Santa’s sleigh…no, wait… oh, its everyone’s keys in their pockets. #KeyJangle.  We finish up at the parking lot exist on Marietta St.

Next exercise is…  Using the large square planter… Dips IC x 20

Next exercise is… Step Up Karioke.   Making use of the stone flower boxes along Marietta between the parking lot and Long Ave we move North while doing step-ups on boxes.  At Long Ave… sprint back to start.  Plank and wait for Dr. Feelgood with his kneebrace (stud!).

Ok… so we are really having some fun now.  Next, I’m sure is a first for any F3 Gastonia workout… we mosey south along Marietta for Ascending Testicles (look it up).  Derkins @ 10 deg IC x 10, Derkins @ 45 deg IC x 5, Derkins (or just hold on for dear life) @ 90 deg OYO.  That was awesome!  Definately going to do that again.

Next we mosey south to Convention Center parking lot on Franklin Blvd.  Outhouse takes over.

Outhouse directs the PAX into the parking deck for Sprints across the decks and Bear Crawls up the inclines between floors.  I think that was up 2 floors which was 4 sprints and 4 bear crawls.  Parking decks are another new feature for F3 Gastonia workouts.  Sweet!  or Sweat… either way.

Next we split into two teams for Eleven’s up and down the stairs (2 floors) with Merkins and Star Jacks.  Each team takes on seperate stairways.  More #KeyJangle.

Back at the top, we hit the wall for some…

  • Marching People’s Chair IC x 20 (Like People’s Chair but marching in place)
  • Donkey Kicks IC x 10 (Thanks Aquaman for bringing us this gem)

Next we mosey down the stairs and out to the Louvre de Gastonia to briefly enjoy the sculpture.  The enjoyment is short, as we immediately commence the Wave of Merkins. Each PAX does 5 reps.

Bandit picks up for the final stretch and surprises all by not including the Dying Cockroach… instead he goes with LBC’s  IC x 30.  Followed by mosey west on West Main Ave, turn right on S. York St and immediately right into parking lot back to pavillion.

This place is gonna be great!  Come check it out.

 

 

 

That Was Dirty

July 29, 2015 / / 1 Comment

It was a warm, sticky, gloomy, dirty (well it was when we were done) morning when 7 faithful Gastonia PAX posted for Bandit’s GasHouse beatdown at Martha’s House.  As we gathered, YHC battled his OCD thoughts trying to determine the lack of posting a pre-blast has any significant impact on the number of PAX that post to a workout…

20 minutes earlier… “Hey Goose… remember to put that gas can in the car… we’ll need that”.

Uh, huh…What? oh, OK… its 0530. Let’s roll…

With no FNG’s today, we get started with brief disclaimer.  More accurately, it was a reminder that if YHC is an idiot… yeah, you know the rest.

Warm Up…

  • SSH IC x 25
  • Don Quixote IC x 20
  • Merkins IC x 10
  • Mountain Climbers IC x 10
  • BOYO x 5

Insert Pledge here (thanks for the reminder Dr. Feelgood).

The Thang…

GasHouse Indian Run from Brewsters to Picnic Shelter (about .5 miles).  What is GasHouse Indian Run?  Glad you asked!  Its a normal Indian Run except the last man in the line carries the 2.5 gallon gas can, hands off to PAX directly in front of him before sprinting to the front of the line.  Yes, it was filled with real gas… not water.  Also, as we near our destination, Whoopie turns the finely choreographed exercise into a bad conga line.

On our brief stop at the picnic shelter, we complete 2 rounds of Dips and Derkins.

  • Dips IC (x 15 round 1, x 10 round 2)
  • Derkins IC (x 10 round 1, x 5 round 2)

YHC grabs the GasHouse can for Mosey to lower soccer fields for a 4 corner escalators beatdown.  Counter clockwise to each corner. At each corner, excercises were single count, OYO, then plank and wait for six.  Repeat exercises in reverse.  Rinse and repeat x 2 (reduce reps 50%). It went like this…

  • Merkins x 10/5
  • Mountain Climbers x 20/10
  • Dying Cockroaches x 30/15
  • LBC x 40/20

Goose (hate,hate,hate) shows up the 30/40 somethings…. even when we made him hold position to give other PAX a head start, he smoked everyone.  Where’s Dolph?  Even tricky blocking techniques by Bandit with Whoopies audibles were foiled by the young stallion.  Aye!

Can’t forget proud moment for Mrs. Long as the PAX proclaim Stroganoff’s indellible qualities… “Steven is awesome”, “what a great guy”, “go Steve!  You are rocking it”, “Go Stroganoff”…. follwed by Stroganoff himself…”Guys, that’s my mom, not my girlfriend.  That was dirty.”

Next was the GasHouse Twist… like a Russian Twist, except the PAX sits shoulder to shoulder, feet 6 inches in the air, while passing the gas (uh, I meant gas can) down the line and back (x 2).

GasHouse Indian Run back to Brewsters.

We got back a few minutes early, so we go with people’s choice 5MOM…

  • LBC x 20 (Monk)
  • French Fries x 10 (Dr. Feelgood)
  • Marching Wall Sits x 10 (Outhouse)
  • Prayer Squat x 10 (Whoopie)
  • Flutter Kicks x 10 (Stroganoff)
  • Freddie Mercuries x 10 (Goose)
  • Dying Cockroaches x 10 (Bandit)

Finished with COT and BOM.  Prayers for family of Destiny Stafford, Woopie for Southern Discomfort.  Praise for Bandit’s uncle’s good news – no cancer.

Moleskin

Got this txt msg later in the day… “I wasn’t feeling it but because of all the guys, I pushed through it and accomplished it today.  For me, today was the perfect example of why F3 has been so good for me.  The leadership and commitment coming from F3 Gastonia is inspiring.  Thanks so much!”  Well said.  I could not agree more.  This thing is way bigger than just a good workout.  EH a friend for your next workout – they need it!

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