Author: Boudin (Page 5 of 8)

There was good fellowship before the clock struck 5:30 pm.

Pledge, Disclaimer and the PAX help share the 5 Principles of F3. There was already allot of mumblechatter.

Warm Up

SSH 15 IC

Imperial Walker 15 IC

Merkins 10 IC

Squats 20 OYO

Gavel decided to show up at this time.  Just in time for

5 Burpees

Leppard and Oompa left for a mosey.

The remaining PAX left on a mosey for the boot camp toward the back of the park.

We stopped at the parking lot near the playground for Route 66 with Merkins. Mumblechatter was still going strong.  There was also allot of grunting toward the end of the route.

We continued on a mosey to the concrete pad near the soccer field to the right.  Now for the main course:

After each of the following exercises we moseyed down to the end of the parking lot and back while picking up the six until everyone was back.

25 Burpees

50 Merkins

75 Flutters (Count 1 leg)

100 Squats

75 Flutters (Count 1 leg)

50 Merkins

25 Burpees

Mosey back to the start.  Find a spot on the wall for

1 min Wall Sit

10 Dirty Hookups

1 min Wall Sit

15 Dirty Hookups

Time 6:15 pm

Announcements

Retreat at Flat Rock.

Reach out to site Q’s to volunteer to Q workouts.

COT- I took us out in prayer.

Prayer request

Mayor

Purple Haze

Termite

Tesla

Linus

Big Pappy

Thank you men for the push and the opportunity to lead. Way to push through on the last set of Burpees.  I hope everyone has a great week. SYITG

8 PAX showed up in the foggy gloom.  YHC showed up to plenty of EC going on.  Way to push the rock guys.  Clock struck 530 am.

Intro, Disclaimers, 5 Principles of F3

Warm up

SSH 15 IC

Imperial Walkers 15 IC

Merkins 10 IC

Squats 20 OYO

5 Burpees

Moseyed around the upper parking lot next to school to end at the wall for

2 rds

25 Hip Slapper

25 Dirty Hookups

Mosey to side walk and back.

On the second mosey to the side walk we stopped for 20 squats OYO.

This work out took us on a 2 mile mosey up to the round about and back while stopping along the way doing the following exercises while stopping a speed bumps for 5 burpees.  The total burpees count was 25 in total.

25 Flutter Kicks IC

25 Merkins

25 Monkey Humpers

25 Box Cutters

Bear Crawl or Lunge Walk around the outer ring of round about near school

25 CDD

25 Smurf Jack

25 Derkins

We finished up with Mary which consist of

Flutter Kicks

American Hammers

Dying Cocka Roaches

Big Boys

Time  6:15 am.

Announcements:

Rice and Beans tonight

Volunteer to Q work outs

Retreat at Flat Rock.  Reach out to Sargento

Name o rama

I took us out in prayer.

Great work today men.  Thank you for the opportunity to lead.  SYITG

Disclaimer

No FNG’s at beginning of workout.

Reviewed Principles of F3 in order.

Warm up

SSH 15 IC

Imperial Walkers 15 IC

Merkins 10 IC

Squats 20 OYO

5 Burpees

Pledge

Moseyed to the track at Greer Middle School for the following work

25 Burpees

Lap

50 Merkins

Lap

75 Flutter kicks count one leg

Lap

100 Squats

Lap

75 Flutter kicks count one leg

Lap

50 Merkins

Lap

25 Burpees

Lap

On each lap when you finished the PAX went back to finish with the 6.

We moved on to where the picnic tables use to be, it seems Covid removed them, so I modified the work a little.

10 reps of

Step Ups

CDD

Big Boys

Dips

Then we did a set of 15 reps of each exercise.

Mosey back to the start for some Ab work TABATA style.  20 seconds of work with 10 seconds of rest for 4 minutes of the following exercises

Box Cutter

LBC

Reverse Crunch

Flutter Kicks

We started a second round of the following exercises, but we were only able to get through once

Mtn Climbers

Penguins

Big Boys

Spider Man

With 40 seconds left we did SSH until time.  8:00 a.m.

Annoucements:

Gastonia Community 5k is happening this year from the new ball park.

Bandit announced a ruck option leaving from Sandlot on Monday mornings at 5:30 a.m. returning in time for COT. This starts on Monday, February 7th.

Help you site Q’s out by volunteering to Q a workout.  4th Principle of F3- Peer led in a rotating fashion.

Prayer request- Linus’ family, Telsa’s family,  Boudin’s Family, Hippa, Pax dealing with injury

Name o rama

I took us out in Prayer

Named FNG- Welcome Jonathan Ahmed (F3 Tax Break)

We moseyed down to the Bunker from start. Dirt lead the warmup then lead the boot camp away from the Bunker. Time to get started, but YHC fumble the start with technical difficulty getting the speaker connected.  With the Metallica Pandora station playing we got started.

3 rounds

10 Lunges

10 Air Squats

10 Monkey Humpers

5 Burpees

Now that we are warmed up we moved on to Route 66

Merkins and lunge walk to each parking spots.  Fellowship mosey back to the start to repeat Route 66 with Squats and bear crawls to each parking spot.

Fellowship mosey back to the wall.
1 min wall sit

20 Hip Slappers

10 Dirty Hookups

1 min wall sit

Moved to TABATA 20 sec of work 10 sec rest for 4 minutes of following excercises

Merkins

Monkey Humpers

CDD

Squats.

Fellowship mosey back to the wall.
1 min wall sit

20 Hip Slappers

10 Dirty Hookups

1 min wall sit

Next we circled up for:

12 Burpees

24 Squats

12 Merkins

24 4 count Flutter Kicks

12 CDD

24 Reverse Lunges

At this time I gave the PAX an option to repeat previous set or move on to the next segment of workout.  Majority decided to move on , so we moved into a You Tube an workout called:  10 min Six Pack workout/ Pamela Reif. About halfway through I noticed the PAX seemed bored. Omaha move back to previous set of exercises.

12 Burpees

24 Squats

12 Merkins

24 4 count Flutter Kicks

12 CDD

24 Reverse Lunges

With time running short fellowship mosey to the Yank.

Pledge

Announcements:  F3 Gastonia Retreat- see Sargento or last. Q School January 22 after Gashouse. Pockets will Q team for the Rooster if there is interest. Rice and Beans On Tuesday.

COT Dirt took us out in prayer.

Welcome FNG Sissy.

YHC saw Slack post from Pilgrims Progress post about Members Only ruck option starting at 6:20 am Saturday night. Woke up Sunday morning to snow and decided to give it a shot. Showed up at 6:10 am to get started. At 6:15 am Buckeye and Pilgrims Progress showed up. Pilgrims Progress and I headed out.  Upon return we saw 2 runners by this time weather had turned to sleet.  It was Buckeye and Dr Seuss.  Finished up a little after time.  Buckeye finished his workout with a snow angel.

Pledge

COT

Breaker Breaker was suppose to tend bar at The Pub, but he had to take a UPTO day. YHC offered to take his shift to continue on the quest to Q more

When YHC showed up he had it in his head to only run 4 of the 5 miles to be back on time. Thanks ShortSale for pushing me to do the full 5 miles and make it back on time. Great to see everyone this morning.

Pledge

Announcements:  F3 retreat, Q School at Gashouse after the workout on January 22nd, Smokey Mtn Relay team looking for more runners

COT

As I showed up in the gloom there where 4 PAX getting some EC. However, one of them did not stay. I felt the crowd might be light do to the National Championship Game, and I was right. 6 PAX there at 5:30 am so time to go. Disclaimer, Pledge then straight into the warmup.

20 SSH IC

10 Merkins IC

15 Gravel Pickers

15 Imperial Walkers

20 Squats OYO

Mosey to round about

30  SSH

20 Squats

10 Merkins

Mosey to picnic tables behind the school

30 Mtn Climbers

20 Lunges

10 Merkins

Mosey to light pole near baseball field entrance.

30 Pulsing squats

20 Burpees

10 Merkins

Mosey to row pass the start

30 Freddie Mercury’s

20 Plank Jacks

10 Merkins

Mosey back to the school to grab a wall for

1 min wall sit

20 Hip slappers

10 Dirty hookups

1 min wall sit

Rinse and Repeat. We made it through for a second time except the wall work.
Mosey back to the start to finish with TABATA of following exercises

American Hammers

Flutters

Reverse Crunch

Plank dip

30 seconds left. SSH IC until 6:15 am. Time

Annoucments: Q school Jan 22nd, F3 retreat- see Sargento pre blast. Boudin challenged the group to get out and Q more

COT

Thanks for the opportunity to lead. SYITG

Earlier in the week Roscoe put out on Slack that he would not be able to keep the Q.  YHC took the Q since one of my goals for 2022 is to Q more.

As I showed up at the Gashouse, Whoopee and Stroganoff were finishing up some EC.  The PAX started to show up on a crisp cold morning to get better. 7:00 am hits let get started

Pledge

Warmup

15 SSH IC

15 Moroccan Nightclubs IC

15 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

Tube Q’d the Painlab and the boot camp followed me for boot camp

Moseyed to the track at Greer Middle school for some TABATA work 20 secs of work with 10 sec of rest for 4 minutes of the following exercises.

CDD

Monkey Humbers

Merkins

Mtn Climbers

We then took a lap around the track

Round 2

Squats

LBC

Reverse Lunges

American Hammers

Mosey to the Stairs at the Presbyterian church

At this time, I ask for some participation  from the PAX in the next exercises for 11’s. I first turned to Whoopee and asked for an exercise which I know to not do in the future.  He picked burpees.  JJ then chose flutter kicks .

We started with 1 burpee at the bottom then ran up the stairs for 10 flutters.  You know the rest of the story.

We did not have to go far for the next opportunity to get better.  In the same parking lot we partnered up for DORA 123.  One partnered ran while the other partner completed:

100 Merkins

200 Squats

300 Flutter Kicks count each leg

Moseyed to the upper parking lot at the back of the church with time running short.

At this time we completed the following excercises at every other parking space:

5 Burpees

20 Squats

5 Burpees

20 Merkins

5 Burpees

20 Lunges

5 Burpees

20 Heels to Heaven

With less than5 minutes left we moseyed back to the start.  With approximately 30 secs left we SHH IC until 8:00am. Time

Announcements: Q school January 22nd after regular workout.  See Whoopee or Roscoe with any questions.

COT

Thank you for the opportunity to lead.  One of my goals for 2022 is to Q more.  I encourage the PAX to set some goals around taking the Q just like many of us have set goals for number workouts or miles ran. SYITG.

I showed up at the Ricky Bobby to find Quiche, Sargento, and Buckeye finishing up a run.  I would call it EC, but Sargento was the only one who stayed for the workout.  5:30 a.m. rolled around and there were 7 PAX that showed up to get better. Started with a warmup.

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC

10 Gravel Pickers IC

Plank to right foot to right hand and left foot to left hand stretch

20 Squats OYO

Mosey to the back parking lot for 2 rounds of TABATA- 20 seconds of work 10 seconds of rest

Moroccan Night Club

Monkey Humbers

CDD

Pulsing Squats

Mosey around the school walk way

Feeling warmed up we moseyed back to the front of the school.

At every other awning pole we did the following excercises.  We completed 2 rounds together then completed the 3rd round OYO

5 Burpees

20 Squats

5 Burpees

20 Merkins

5 Burpees

20 Reverse Lunges count one leg

5 Burpees

20 V UPs

Mosey to the back parking lot then back to the start and repeat.

Everyone finished the last round before 6:15 am, so we moseyed back to the start.

Pledge

Annoucements: Smokey Mtn relay team still needs a couple of guys to complete the team.  Bubba Sparxxx is looking for PAX to participate in the next GrowRuck. YHC mentioned the 8 block process.  Sargento elaborated on what it is and will repost info on Slack for those interested in learning more.

YHC took us out with a prayer.

Thanks for the opportunity to lead this morning.  Part of my goals for 2022 is to Q more.  You will see me again this Saturday at Gashouse and Tuesday morning at The Storm.  SYITG.

YHC had not posted since the extinction run, so it was good to be back out in the gloom.  YHC gave the disclaimer and a second disclaimer about not having Covid do to I have been under the weather.

Warm up:

20 SSH IC

10 Merkins IC

10 Grasspickers IC

15 Imperial Walkers IC

20 Squats OYO

Mosey around parking lot next to Stuart Cramer and stop near front of school

Round 1

30 SSH

20 Squats

10 Merkins

Plank for 6 then lap around parking lot

Round 2

30 Mtn Climbers

20 Lunges

10 Merkins

Plank for 6 then lap around parking lot

Round 3

30 Pulsing squarts

20 Burpees

10 Merkins

Plank for 6 then lap around parking lot

Round 4

30 Freddie Mercuries

20 Plank Jacks

10 Merkins

Plank for 6 then lap around parking lot

Round 5

Fund some wall for

1 min wall sit

20 Hip slappers

10 Dirty hook ups

1 min wall sit

Lap around the parking lot

30 America Hammers

30 Flutter Kicks

30 Reverse Crunches

30 Plank with a dip

Plank for a minute

Mosey toward the round about then back to the start for 3 sets of Mary

Time

Pledge

COT

Thank you for the opportunity to lead.  SYITG