F3 Gastonia

Fitness, Fellowship, Faith

Author: El Toro

It’s Spring time at Painlab

April 3, 2024 / / 0 Comments

First Painlab for the Spring season. Thanks @Hunchback for dragging me back in to Q in a downpour.

After a wet warmup by @Shortsale, Painlab PAX headed to the gazebo deep in the museum’s forest for a drier workout.

The thing:
Begin with 1 burpee, mosey a furlong or so, come back and do 2 KBS, then 1 burpee, then mosey, continue along.
Most folks got to the monkey humpers, it was quieter than usual but a good workout nevertheless.
1 Burpee
2 Kettle bell swings
3 Upright rows
4 Tricep extensions
5 Carolina dry docks
6 Heels to heaven
7 Squats
8 Freddy Mercuries
9 Moroccan night clubs
10 Mountain climbers
11 Overhead presses
12 Toy soldiers
13 Flutter kicks
14 Curls
15 Side straddle hops
16 Calf raises
17 Grass pickers
18 Monkey humpers
19 Windshield wipers
20 American hammers
21 LBCs
22 Merkins

Beautiful Fall Brisk Morning painlab

October 23, 2023 / / 0 Comments

Thin crowd, no boot camp at the gashouse.   Loved the opportunity to Q a fine group of men during this Autumn morning.  Purple Haze spotted a beautiful bright red tree among all others in the  background, reminded us to stand out and be unique.

PLEDGE

Warm up: Lunge left – 10, Lunge right – 10, Lunge forward – 10, Lunge back – 10, Arm circles, Grass pickers – 15, Side straddle hops – 12

Thang:

50 seconds on, 10 seconds off, 3 sets, 1 min rest between sets

Merkins, Flutter kicks, Squats, Heels to heaven, Baby makers, Monkey humpers, KB swings

50 seconds on, 10 seconds off, 3 sets, 1 min rest between sets

Curls, Burpies, Tricep extensions, LBCs, Overhead presses, Don Quijotes

50 seconds on, 10 seconds off, 1 set

Moroccan night clubs, Imperial walkers, Plank jacks, Single arm rows

COT: Turtleman, Kelly Nichols (Purple Haze), Clavin’s M, Les Nessman’s M.

Awesome Autumn morning for posting at Gas House Painlab

October 24, 2021 / / 0 Comments
Really an awesome Fall morning for posting.  Roscoe led the warm up for boot campers and pain lab.  After the warm up, we split and I took the Q for Pain Lab.
And this is what we did…
Lunge Left, Right, Forward, Rearward – 10 reps
Circles L – Forward then rearward
In cadence
Grass Pickers – 20
20 Merkins
20 Flutter kicks
20 Squats
20 Heels to heaven
20 Inverted Merkins
20 Monkey Humpers
Count to 10 – 3X
10 Burpies
20 LBCs
2X Rest 1 minute
In Cadence
20 Moroccan Night Clubs
20 Curls
20 Tricep extensions
20 Overhead presses
20 KB Swings
20 Single arm rows – each arm
2X
In cadence
20 Toy soldiers
20 Imperial Walkers
20 Don Quijotes – got some lip about how to pronounce this from a HIM, WTH?
Oblique Crunches
Headed back to meet up with Boot Campers.
Roscoe led us through the Pledge, announcements, prayers requests and the Prayer.
Thanks for allowing me to lead, it was fun.

Diablo Sammich – where did everyone go?

March 26, 2021 / / 0 Comments

Sledge asked me the night before if I could Q the Diablo, he was hurt and unable.  That didn’t leave much time to prepare, I planned then on relying on the PAX that came out.

Much to my surprise, all regulars fart sacked with the honorable exception of Hermey.

The thang:

We stretched for a bit then went on to ruck North to Waffle House.

Stopped a 1/3 of the way there and did the Pledge and 20 squats.

Another 1/3 of the way and did 20 more squats.

At WH, did 20 more squats.

On the way back, we stopped at the halfway mark and did 20 dips.

Almost to the AO, we did 20 inclined merkins.

At the COT, there weren’t any explicit prayer requests, we prayed for our country, our community, our families and F3.

Dismissed!

Experience is what you get when you don’t get what you want!

Wet pre-valentine day workout at the Gas House

February 22, 2021 / / 0 Comments
Feb 13th.
A few PAX showed up at the Gashouse for a chilly, wet morning workout.   If it weren’t for @Tube survival instincts that showed us a gazebo, we would have been drenched in 10 minutes or less.    Thanks @Tube
Warm up
Stretch – Leg Behind – L – 50 s
Stretch – Leg Behind – R – 50 s
Lunge Left – 10 reps
Lunge Right – 10 reps
Lunge Forward – 10 reps
Lunge Back – 10 reps
Circles L – Right, Left
Circles R – Right, Left
In cadence
Grass Pickers – 20 reps
Side Straddle Hops – 20 reps
WORKOUT
40 s Merkins
40 s Flutter kicks
40 s Squats
40 s Heels to heaven
40 s Inverted Merkins
40 s Monkey Humpers
Count to 10 – 3X
Rest – 60 s
40 s Burpies
40 s LBCs
2X Rest 1 minute
In Cadence
20 Moroccan Night Clubs
15 Curls
15 Tricep extensions
15 Overhead presses
15 KB Swings
15 Single arm rows – each arm
2X
Rest 1 minute
In cadence
20 Toy soldiers
20 Imperial Walkers
20 Don Quijotes

Chilly morning workout for a Bday VQ at the Bulldog

January 20, 2021 / / 0 Comments

I was awarded the privilege to lead an AO for the day and had a good turnout.

It went something like this:
Pledge to the flag
State a disclaimer
Warm- up
5 Burpee like stretches
20 Side straddle hops
* 5 Burpies, 15 low jumping jacks
* 5 Burpies, 15 low jumping jacks, 15 Merkins
* 5 Burpies, 15 low jumping jacks, 15 Merkins, 20 Monkey  humpers
* 5 Burpies, 15 low jumping jacks, 15 Merkins, 20 Monkey  humpers, 20 Freddy Mercuries
* 5 Burpies, 15 low jumping jacks, 15 Merkins, 20 Monkey  humpers, 20 Freddy Mercuries, 10 Heels to JHeaven
Rest 1 minute
With the coupon in tow…
* 20 Curls
* 20 Tricep Extensions
* 20 Mountain Climbers
* 20 Flutter kicks
Repeat 3X
Rest 1 minute
* 15 Dips
* 40 Calf Raises
* 15 Derkins
* 20 Moroccan Night Clubs
* 20 Squats
Repeat 3X
Finished with Mary: Oblique Crunches, Plank, Rocky Balboa, LBC, Tricep Extensions, Flutter Kicks, American Hammers,
Prayers for Doublestuf relative’s travel and Voodoo 2.0
Closeout and prayer
Thanks for the opportunity El Toro

Past Workouts

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