Author: Bandit (Page 9 of 12)

Being the morning before Halloween, YHC was going to put some fright into the workout. He did some recon in the parking deck to set up some displays prior to the workout. However, upon the ascent in the deck he saw four of Gastonia’s finest staging for an op (with lots of pistachio’s) a floor from the top of the deck. Worried about being “FI’d” (field interview), he scaled back his plans and just posted an inspirational verse and the workout on the top deck with scotch tape and brought the scary pumpkin to the Pavilion and waited for the PAX to arrive.

Eleven strong showed up on time and Brown Streak was appointed the official timekeeper since my watch broke.

A quick warm up included SSH x 27, Merkins x 20, Don Quixote’s x 10, LBC’s x 20. The scary pumpkin made spooky sounds during the LBC’s and got everyone afraid of what was to come.
A quick jog to the parking deck and up the stairs to the top of the deck with 5.0 still lurking, just below our spot. A few curious PAX looked at the sheet on the wall that indicated what we were about to do. Here is what it said…

The THANG
10 burpees
10 Carolina Dry Docks
20 Squat Jumps (a crowd pleaser…worse than burpees?)
20 Merkins
20 LBC’s
20 Sprinter Lunges
REPEATO x 5 or until time.

The first round was done together with instructions to do the rest OYO.  Brown Streak was instructed to tell YHC when it was 6:05 but we decided to hit snooze and go until 6:10. T-Claps to Dolph for setting the pace and along with Brown Streak getting it all in and watching the clock.

We recovered for 30 seconds and then performed:

• 15 IC shoulder touches in plank position, then
• 10 IC slow tempo merkins, then
• OYO 10 fast tempo merkins.

The PAX were instructed to make their way back to the Pavilion. Some chose the stairs, and others ran down the deck again. The scary pumpkin appeared again and was now on noise activation mode in the middle of the COT making scary noise the entire time, up until the prayer. Very spooky.

Moleskin:
A few PAX looking for work and/or interviewing…prayers offered. (use the F3 network!)
YHC reflected upon lots of FNG’s from the F3 inaugural launch last year that we don’t see anymore. Invite them back or invite a new FNG to experience F3 in the Gas House.
Dr. Feelgood invited us to attend his downtown Gastonia Rotary Club on March 3, 2016 when OBT and Dredd are scheduled to speak at the downtown Rotary club.
Tomorrow is the Airport 5K. Notify Bandit if you are going.

2nd F Opportunity….Saturday, November 7th at Martha Rivers, Whoopie and others are going to host an F3 2.0 workout followed by a cookout at shelter #1. Workout start time TBD but shelter is rented in Roscoe’s name from 1500-1900 hours. (3PM-7PM)

Brainstorming the Gas House 1 year Anniversary workout/event for March 2016. If you have ideas, send them to Roscoe. Initial ideas involve an extended beat down, pork, and Boss Hog (No coincidence there).

We are looking for a permanent site Q for Gashouse venue on Saturdays. You would arrange Q’s for each Saturday and fill in when none are available. Step up and lead!

Closed with a prayer.

I am humbled by the turnout and the effort this morning. Always a pleasure!

Five more exercises to go and only 90 seconds left on the clock…  Next exercise is the American Hammer… you might call this the Russian Twist.  In position, ready exercise… 1,2,3, ONE, 1,2,3, HALT.  Next exercise is the Flutter Kick. Next exercise is Turkish Get Up….. Next exercise is the V-Up Roll Up… Next exercise is the XYs….

Well that is pretty much how this #DownPainMent ended.  A bit rushed.  We got everything in, but we went 90 seconds over.  #SorryNotSorry.

It was a few weeks earlier when YHC got the idea for this workout.  Thinking to himself…”I’ll surgically piece together 26 exercises (one for every letter in the alphabet) into a 45 minute beatdown — the best #Downtown workout yet.”  This was going to be great and totally original.  OK, it turns out planning this might have been more difficult than the workout itself.  Oh yeah… and about the original part… after some research on F3Nation.com, there was a long line of creative geniuses doing this ahead of me too.

Regardless, everyone got in a good workout and no one requested a refund!.  Here is how it went…

Warmup (we started at the Pavilion)…

• Goofballs IC x20
• Hillbillies IC x 20
• LBC IC x 20
• Moraccan Nightclubs IC X 50

The Thang

Indian Run to the Parking Deck…

Ballerinas IC x 20 (not as easy as it looks on paper)

Monkey Humpers IC x 20 (just realized we have a duplicate here)

Subsititue Nerkins (nose first) for Knerkins (Chuck Norris Knuckle Pushups).  I think we did 8 IC.  At this point the PAX was pretty certain Bandit could no longer spell and might need to break out the dictionary from time to time.

Robert Plant (running up flights of steps like Stairway to Heaven) to top of Parking Deck.  Audible was called here as that was just too easy… needed to add Highway to Hell (running back down to bottom) to this set of musically named sets.  (since we already did Hillbillies in WU, can’t take credit for the letter H again).  Rinse and repeat x4.

Quadraphilia (yes like can’t feel my quad’s anymore).  Down and up parking deck ramp x4.

Zombie Walk (this was standard issue F3 Zombie Walk (straight lunge walk), not the local famed Godfather Zombie Walk (lunge, lunge, squat).  This was done down two straightaways and two ramps (one complete floor in the Parking Deck).

Cherkins (lookup Cheese Head Merkins) IC x 20

Werkins (wide arm).  IC x 8

Pullups AMRAP for 2 minutes

This next part I will concur was a bit of a cheat.  PAX had the option to traverse from Parking Deck to the Circle of Art using one of the following methods… Empty Wheelbarrow, Ollie North, Dan Taylors, or Yeti.  Ok… so I took a little creative license on the Yeti.  You won’t find this on F3Nation, but its basically a winter-like version of the Zombie Walk.  Just lunge walk and groan like a Yeti might.

Knerkins OYO x10

Jump Ups OYO x20

Up Downs for about 60 seconds.

Next we Sprint back to Pavilion where our story began and wrap up 26 exercises in 45 minutes (last 5 at warp speed).  In then end we all made our DownPainMent and had a good workout.  Any way you cut it, this is way better than working out with Fern.  As always, honored to lead such a great group of men.

– Bandit

Warm Up

There were multiple fire trucks/medics running code around the downtown area during warm ups. It was not planned but the din was appropriate for the memorial beat down.

• SSH IC x11
• Merkin IC x11
• Mountain Climbers IC x 11
• Don Quixote ICx11
• LBC ICx11
• Heal Touches ICx11

#PledgeofAllegiance

Mosey to conference center parking deck then took stairs to top of parking deck and performed:

• Lunges IC x11
• Prayer squats ICx11
• Backward Bear crawl up the hill

Mosey to stairs.  YHC asked the question, “there are five flights of stairs and the WTC has 110 floors. How many times do we need to go up to make 110?”  Responses varied from “1” to “2”. The PAX could use some math skills obviously.

The THANG

Up and down the stairs at the conference center deck. We would pause at the bottom level and plank, hold a squat, or walk around until the last man’s feet hit the ground and then would charge back up the stairs.  At the halfway mark, we paused at the top for:

• Merkins ICx11
• Monkey Humpers ICx11 (a little wobbly going back down)

Back to stairs for 11 more reps up and down to complete the series at the bottom of the deck.  The WTC has 110 floors.  The PAX climbed the parking deck stairs up and down a total of 22 times. 5 floors times 22 equals 110. Math is simple, right?

At the bottom of the deck…

• Partner up ones and twos
• Ones bear crawl up the parking deck incline
• Twos run to the next incline and wait for ones to catch up and then they bear crawl up the incline. Repeat to the top of the deck.

This was followed by a set of lunges across the length of the top deck.

Then, partner up and burpee long jumps ten yards each for the length of the deck.

Down the stairs again and out to the benches for a set of, you guessed it, 11 Dips.

Back to Pavilion for one round of Flutter kicks x11 in cadence.

The COT was held and the PAX expressed their thankfulness for many wonderful things such as family, faith, F3, careers, Freedom of religion, and service to others, and concern for the first responders who sacrificed on 9-11 and every day.

Great effort today #HIM