F3 Gastonia

Fitness, Fellowship, Faith

Author: HIPAA (Page 11 of 14)

Day 7 – HIPAAPALOOZA

February 27, 2019 / / 0 Comments

Day 7 of HIPAAPALOOZA.

1 word can sum it all up – EXHAUSTED

At this point in the festival we all just wanna go home and jump in the Fartsack. But we got 1 more show to do.

The Thang:

10 KB Swings  in 1 minute. If you finish your 10 KB swings before 1 minute is up do another exercise (Merkins, LBC’s, Dips, etc.)

We did this for 25 minutes. If you did the math that’s 250 KB Swings with some EC mixed in

We did 10 per minute as the focus was on form. You are also able to grab a heavier weight and get a solid 10 in.

We have plenty of time left so let’s start working on Turkish get-ups.

Because how do you get better at Turkish Get-Ups???

Jocko : Do Turkish Get-Ups!

Side note, if you do KB work the Swing and TGU are the only 2 exercises you need to get a painful workout in.

Rudolph led the PAX in a how-to session. Take off your shoe, balance the shoe on a closed fist, perform a TGU.

Repeat

Repeat again

Repeat once more

Put your smelly shoe back on and grab a Kettlebell.

Do Turkish Get ups – 5 reps per side

Repeat

BootCampers were back so lets mingle with them for some MARY

 

COT

Announcements

TAP

Thank you all for letting me lead you today during PainLab. Always get excited about Saturdays and this AO is why. Great way to push yourself with some added weight.

AYE!

HIPAA

No Ten Count

February 27, 2019 / / 0 Comments

Little mixup during the HIPAAPALOOZA week. Site Q calendar had YHC booked for the GOAT but I know I had committed to the Pub that week. Got it all straightened out with Dr. Seuss and told him I owed him one. Besides it’s been a long time since I’ve posted here and was looking forward to it. Wanted to try some new things out there so decided to do a little recon the afternoon before. Cramerton has some really nice areas if you go beyond downtown. I had been thinking about how I wanted to do a weinke and had a good idea in mind. I have been pressured into attending Ranger AO in Metro by a few Metro PAX. Ranger is said to be the most intense, hardest AO in all of the Nation. Before I go there I need to build up my stamina as they are go, go, go with no breaks from what I’ve heard and read in their BB’s. So here’s what we did:

Disclaimer

SSH 15 IC

IW 15 IC

Merkins 15 IC

Pledge

*Breaker Breaker took off on a mosey by himself to get some miles in. 

Let’s Mosey!

Broke seems to think I took off at a 7min pace up Center St. Good, that was my plan. I think those Metro guys go at about a 6min pace so 7 was a good start for me.

Right on 10th to the 1st Baptist Church parking lot.

Round 1:

5 Merkins

Bear Crawl 5 parking spaces

5 Bobby Hurley’s

Bear Crawl 5 parking spaces

5 Burpees

Run back to start and plank for the 6

No rest

Round 2:

10 Merkins

Bear Crawl 5 parking spaces

10 Bobby Hurley’s

Bear Crawl 5 parking spaces

10 Burpees

Run back to start and plank for the 6

No Rest

Round 3:

15 Merkins

Bear Crawl 5 parking spaces

15 Bobby Hurley’s

Bear Crawl 5 parking spaces

15 Burpees

Run back to start and plank for the 6

No Rest

Mosey up 8th take a right on 11th to the CB Huss boat launch parking lot.

Circle up and on your 6

LBC’s 50 IC

I asked Broke for a 10 count, before he got his first letter out of his mouth I said “HAHA There aren’t no 10 counts in a Varsity workout!!! Next exercise is…”

Flutter Kicks 50 IC

Mosey up the wooden bridge towards softball field. Flooded walkway to the left hindered part of my mosey plan. New route, go right. To the concrete bleachers from 1943 with a 50% grade stairway. Looks treacherous.

At the bottom 20 dips

run up stairs

5 burpees at top

run down stairs

R&R 4 more times

Plank for 6 at top when finished.

Mosey out of Cramerton rec complex to 8th. Left on 8th downhill to gazeebo

10 pullups

1 lap around downtown

10 pullups

10 diamond merkins

Mary – PAX choice

BBSU, AH, Crab Cakes, LBC’s, Flutters, dying cockroaches

YHC ended Mary with something new: Slawter Finisher – 10 Burpees OYO

Time

Announcements

Prayer requests

Dr. Seuss took us out

We got in 2 miles but fell about 2 miles short of a Ranger workout, maybe next time. Oh and according to Tesla, I’m still a pussy?!?!? Great workout with you men this AM. Honor and privilege to workout along side of you. You push me to be better and faster.

AYE!

HIPAA

99 Problems

February 21, 2019 / / 0 Comments

Like Jay-Z always says: “I got 99 problems & a…” and we’ll go with what VooDoo says for the second part of that verse: “…but Burpees ain’t one!” And he was right, burpees were not a problem for us this morning. Everything else perhaps.

Disclaimer

Warmup

SSH

IW

*Warmup was extended as an unexpected newcomer was coming in a little hot. Sledge-O-Matic!!! My man finally made it out to Bulldog!!

The Thang:

99 Workout WITH KETTLEBELLS!:

Set 1 Set 2 Set 3
  • 99 LBC’s
  • 9 Burpees
  • 99 KB Curls
  • 9 Merkins
  • 99 KB Chest Presses
  • 88 LBC’s
  • 8 Burpees
  • 88 KB Curls
  • 8 Merkins
  • 88 KB Chest Presses
  • 77 LBC’s
  • 7 Burpees
  • 77 KB Curls
  • 7 Merkins
  • 77 KB Chest Presses
Set 4 Set 5
  • 66 LBC’s
  • 66 Burpees
  • 66 KB Curls
  • 6 Merkins
  • 66 KB Chest Presses
  • 55 LBC’s
  • 55 Burpees
  • 55 KB Curls
  • 5 Merkins
  • 55 KB Chest Presses

Time!

It sucked, literally. I know I had them Bill Cosby arms by the time we finished. For some reason some PAX had issues counting and doing math during the sets, I honestly think the Miodriyama guys could’ve figured this out.

Announcements

Prayer requests

VooDoo took us out.

Watt’s Up has an unexpected, voluntold, VQ coming up at Bulldog on Tuesday February 26th. Be a great time for everyone to come out and support a VQ and a prosperous AO. I cant say enough great things about Watt’s Up, my man posts like 6 times every week. Constantly pushing the rock! Marco, your VQ is coming brother lol! I want to acknowledge you as well. You have been coming to Bulldog consistently now and putting in the work! Great work brother!!

AYE!

HIPAA

 

Day 6 – HIPAAPALOOZA – Rock Legends

February 14, 2019 / / 0 Comments

For Day 6 of HIPAAPALOOZA YHC promised the PAX some true Rock Legends. It was a Friday so YHC was expecting bigger crowds, 13,000 showed, well maybe it was 13. Anyways, bottled water prices didn’t increase and all that were in attendance were ready to rock!!

Disclaimer

Pledge

Warm-Up

SSH 15 IC

Merkins 20 IC

Volcano squats 15 IC

IW 15 IC

 

The Thang:

Mosey down Main st to York.

Roxanne Red light at York st so grab some Pink Floyd Wall

BTTW

Australian Mountain Climbers 10 IC

Recover but Roxanne kept her red light on so Rinse & Repeat

Recover

Roxanne had her Red light on again, damn, lets just wait. Green, GO DOG GO!

Mosey down Main to N. Chester. YHC did some Google Maps recon and saw some big rocks in the aerial shots. I had to confirm so drove out to site night before. BedPan was aware of my recon work. He was proud that someone was taking his AO seriously.

Grab some Rocks and dont be weak. Grab someting big and heavy! “Go Big or Go Home”

Overhead fellowship mosey to Snyder Pl. and Main St. Home of “Legends Bar & Lounge”

I told the PAX in the twitterverse that some Rock Legends would be present. YHC did not disappoint or lie. I held up my “Rock” in front of “Legends” Bar and Lounge Sign. Hence “Rock Legends”! I got a few laughs from that.

Time for some Dora 123

P1

100 – Overhead tricep extensions with rock

200 – Curls with rock

300 – Chest presses with rock

P2 overhead rock carry to light pole, 1 burpee overhead rock carry back swap with P1

Recover.

Drop rocks mosey to Leather and Lace.

Time for some Motley Crue: “GIRLS, GIRLS, GIRLS”

Lineup along fence with your backside to Leather N Lace front door

Monkey Humpers 20 IC

RnR

***Side Note, YHC has been absolutely dying to do Monkey Humpers in front of LnL for a long time. Glad I finally got the chance!!

Mosey back to legends

Pickup rock

Grab some Pink Floyd Wall

Peoples chair

Overhead Rock presses 20 IC

Recover

Peoples chair

Rock press with March 20 IC

Heard rocks drop but i didn’t say recover!

Pick it back up and lets do peoples chair for a minute as punishment

Recover.

Fellowship mosey back to rock pile. Stop at each street light  for 1 rock squat

Rock toss into rock pile

We got “Time” like Pink Floyd so let’s do some Bear Crawls up the “Time” Data Svcs. Ramp.

Rinse & Repeat

Mosey back to start

Mary – PAX choice

COT

Announcements

Prayer Requests

WOW! So much Rock pushing this AM by all! So proud of these groupies!! Not sure what BedPan had been smoking during HIPAAPALOOZA but he thought he was me??? Crazy stuff man! All kiding aside, it is always an absolute honor and priviledge to lead you guys. I hope you enjoyed the workout as much as I did. Even if you didn’t, I dont give refunds for this festival.

AYE!

HIPAA

Im not a player, I just Ruck alot

February 14, 2019 / / 0 Comments

Whoopee needed a last minute Q for Diablo Sammich as he is on call, YHC accepted the challenge.

3 HIM showed up for a morning ruck and it went something like this:

Disclaimer
Pledge
Warm-Up was put on your Rucksack

We went out on a brisk 15min pace down Riverwood Pkwy. Looks like we gotta be more careful on this very wide road as a car came within 2 feet of us with no attempt to move out of our way. We then hung a right onto Plantation Tr. where we passed a nice couple out walking their dog on this beautiful Valentine’s day morning. Found the Martha’s cut through which was a new venture for VooDoo and Watt’s Up. From there we went around Martha’s, After about 1 mile in I decided to stop at the picnic shelter where we did some step ups, 50 IC. Left out of there and made a loop around the ball fields and then back to SnoBall’s for a little extra work. YHC called Man Makers with our sacks, we did 10 OYO. Next exercise called was flutter kicks, 20 IC whilst holding your ruck sack high over your chest. Rinse and repeat. Total miles so far was 1.96 so lets get it to 2. We ended up at 2.1 at a 14:51 pace. That is a solid ruck pace!! Well done by all!!

COT

Announcements: CSAUP, Rooster, Mt. Mitchell Hike, BRR

Prayer requests: VooDoo’s acquaintance daughter Sydney at Levine’s, My friends the Brewer family recovering from miscarriage.

YHC took us out

As always great fellowship during a ruck. You get in all 3 F’s and it’s a nice break from BootCamp’s mid-week. Come out and join us!

AYE,

HIPAA

Day 5 – HIPAAPALOOZA – So loud we couldn’t hear ya

February 1, 2019 / / 0 Comments

Pub Crawl at HIPAAPALOOZA on Day 5. Anthrax and Bono performed and didn’t disappoint. Some could hear it 5 miles away and some at shorter distances. It was so loud we didn’t hear the Diablo Sammich PAX yelling at us from across the parking lot of Harris Teeter. Too bad they didn’t join us for the festival. Probably wish they had instead of sitting in a circle reading Shakespeare.

Today’s Groupies (To be a groupie you need to have posted 2 or more time during HIPAAPALOOZA):

JJ, Broke, Clavin, Sister Act

COT

Announcements – CSAUP, Rooster, Mt. Mitchell, BRR (Run & Ruck Teams)

Prayer Requests

YHC took us out

Defib asked me during my run if I was going to keep running on regular. You’re damn right and why?? Because #DFQ & #ABT

AYE!

HIPAA

Day 4 – HIPAAPALOOZA – Déjà vu

February 1, 2019 / / 0 Comments

HIPAAPALOOZA brought out the Pelican’s SnoBalls shaved ice treats on this warm, 22 degree, morning. So far, the festival has been amazing with many PAX returning & wanting more. Some have felt they have been here before, even though this is the first of many HIPAAPALOOZAS. This is now the middle of the week. Mental and Physical exhaustion is starting to settle in, but we remain strong and keep pushing the rock!

Today’s Groupie (To be a groupie you need to have posted 2 or more time during HIPAAPALOOZA):

Watt’s Up

Disclaimer – No FNG’s

Warmup

MNC – 20 IC

Randy’s – 20 IC

Merkins – 15 IC

Imperial Walkers – 15 IC

Pledge

Mosey (safely, there is Ice) to just past the Turd Shack. Find some grass or pavement for this next routine.

My son is into Marvel right now so let us do a little themed segment.

Captain Thor – 1:4 – 10:40

Iron Hulk – 1:4 – 10:40

Recover

Next up:

Count off by two’s. OK, now 1’s partner with 2’s?? I guess there was an easier way to do this.

Bear Crawl 1-2-3

TONS of mumblechatter about this one. Apparently Turtleman did this exact same routine on Monday. It is like Déjà vu. Good, that means you should be pro’s at it by now.

Bear Crawl 1-2-3 with Merkins, Squats & LBC’s

Recover

Mosey to 1st Island (No not our Island, the Island in the parking lot) – 1 Burpee

Mosey to 2nd Island –  2 Merkins

Mosey to 3rd Island – 3 CDD’s

Mosey to 4th Island – 4 Burpees

Mosey to 5th Island – 5 Merkins

Mosey to 6th Island – 6 CDD’s

Mosey to 7th Island – 7 Burpees

Mosey to 8th Island – 8 Merkins

Mosey to 9th Island – 9 CDD’s

Mosey to 10th and Final Island – 10 Burpees

Mosey or Jailbreak for some, back to start

COT

Announcements – CSAUP, Rooster, Mt. Mitchell May 5th

Prayer requests

YHC took us out

Thank you all for the support and encouragement. Sorry I had to repeat a routine you already did this week. So far, it has been great to reflect on the accomplishments this week. It is neat to see how this week of Q’ing is tying into this week’s Q Source about “Preparedness”. I encourage you all to continue with Q Source weekly either meeting every Sunday, listening to the 43feet podcast or reading on F3Nation.com.

https://f3nation.com/2019/01/28/preparedness-f5/

AYE!

HIPAA

 

 

 

 

 

Day 3 – HIPAAPALOOZA – Birthday Bash

February 1, 2019 / / 0 Comments

It was YHC’s 41st birthday so why not go out in style by celebrating at HIPAAPALOOZA 2019! It was Heavy Metal day and there were 9 stages to visit. YHC was in Hysteria to see Def Leppard live in person, it’s like the best BDay gift a person could ever have; But then again VooDoo and his family did get me an F3 Minivan Centurion shirt (Which makes #23 in my F3 Shirt collection) so that is probably a better gift! Which by the way is only appropriate to have as I rolled up to Bulldog in the M’s Odyssey slammed packed with coupons for the workout. Let’s get it!

Today’s Groupies (To be a groupie you need to have posted 2 or more time during HIPAAPALOOZA):

Broke, Oompa Loompa & Def Leppard

Coupon List:
• Battle Rope
• Sand Buckets
• Tire
• Slam Ball
• Forearm rope roller
• Kettlebells
• Dumbbells

Playlist – 80’s Hair Bands

The Thang

Tabata

30 Second AMRAP – 10 second rest – Why nobody still believes it’s not 10 seconds is beyond me. I swear its 10 seconds.
Stations:

Station 1 – Battle Rope:
Round 1: 3 Sets – Double Arm Waves
Round 2: 3 Sets – Side to Side Slams

Station 2 – Slam Ball:
Round 1: 3 Sets – Overhead Slams
Round 2: 3 Sets – American Hammers

Station 3 – Kettlebell:
Round 1: 3 Sets – Upright Rows
Round 2: 3 Sets – Swings

Station 4 – Body Weight:
Round 1 – 3 Sets – LBC’s
Round 2 – 3 Sets – Pseudo Planche Merkin

Station 5 – Dumb Bells:
Round 1 – 3 Sets – Front Lateral Raise
Round 2 – 3 Sets – Arnold Press

Station 6 – Kettlebell
Round 1 – 3 Sets – Renegade Rows
Round 2 – 3 Sets – Dead Lift (Go Heavy)

Station 7 – Cinder Block
Round 1 – 3 Sets Curls
Round 2 – 3 Sets Curls

Station 8 – Misc Gear
Round 1 – 3 Sets – Bucket Shrugs
Round 2 – Forearm rope

Station 9 – Body Weight
Round 1 – 3 Sets – Merkins
Round 2 – 3 Sets – BBSU

Time!
COT
Announcements
Prayer requests
Def Leppard took us out

Moleskin
Thanks to everyone who came out to my birthday Q. Last year I turned 40 & No, joining F3 was not some mid-life crisis. I posted this on FaceBook on my birthday last year and I want to share it here: “They say when you hit 40 you are now “over the hill”. I feel that means 40 is the pinnacle of your life. Sorry folks but my life’s journey hasn’t even come close to the pinnacle yet. I’ve merely reached the “Nepal base camp”, the halfway point to the summit of the highest mountain in the world.” This last year is a testament to that statement. I kept climbing in 2018, never looking back. Now that I’m 41, I feel stronger than ever and I will keep pushing the rock up that mountain. See for me, the top of that mountain is when I meet the good lord, only then will I take the time to relax.

AYE!

HIPAA

Day 2 HIPAAPALOOZA – Red Carpet Event

January 30, 2019 / / 0 Comments

The Red Carpet was rolled out for HIPAAPALOOZA Monday morning at Mount Hollywood. It was a star-studded event that included 9 PAX ready for a HardCORE time. YHC was pleased to see the groupies make it out for day 2. YHC decided to do something I’ve never done before for a workout, make it  45 min core only. Let’s hope it goes over well with the PAX.

Today’s Groupies (To be a groupie you need to have posted 2 or more time during HIPAAPALOOZA):

Broke & Sister Act

Disclaimer – No FNG’s

Pledge

Warmup

Volcano Squats

Imperial Walkers

Merkins

Slawter Starter! (20 Burpees OYO) – Lots of Sandy V about this one. Everyone said I needed to lead with that instead of doing it after . How bout shush your mouth and do the exercise!

Mosey 25 yards to the sidewalk

Core time with tunes!

*Lookup in the exicon if you dont know what these are

Captain Thor – 1BBSU:4 American Hammers (count Right side) – 10:40

Dirty Hookup – 20 IC

Pickle Pointers – 50 IC

Pickle Pounders – 50 IC

Australian Snow Angels – 15 IC

Hundreds – 100 OYO

Hurricane Hoedown – From 7 to 1

Protractors w/ Splits

Australian Mountain Climbers – 20 IC

High Plank – Almost 2 minutes

FIN!

COT

Announcements

TAP

Broke took us out

Thanks to the Mount Hollywood PAX for coming out. Ya’ll need to watch out for Virus, my man was knocking out Captain Thor’s like it was nothing, and that is one tough exercise! True HIM pushing the rock.

AYE!

HIPAA

 

 

 

Day 1 HIPAAPALOOZA – Allen Tate MF’r

January 29, 2019 / / 0 Comments

YHC was excited to kick off HIPAAPALOOZA with the Folsom crew this AM. Earlier in the week, I had been approached by Montross to see if I would sponsor the Allen Tate Memorial Fun Run (MF’r). He stated it was to raise awareness for Kotterism, an issue that is apparently sweeping Folsom and other regions. Like the HIM I am I obliged his request and went to work. Race Bibs were made for the 12 HIM that “pre-registered”, Montross supplied the “Allen Tate MF’r” graphics & Montross’ M supplied the pins. Glad to see “The North Face” sponsored one of our runners: Sister Act. They supplied him with their new “Shimmer & Shine” line of clothing.

The Thang

Some ran, some rucked and some walked all for a great casue! A lot of PR’s were set. The clear winner of the race was our own Allen Tate. He actually won before we started, because showing up counts as a win in my heart.

COT

Announcements – CSAUP & Rooster

Prayer Requests

YHC took us out

Q Source & Coffeeteria in Starbucks

Thank you to everyone that showed up. Kotterism aint no joke guys, but the way you all can entice a PAX to come back out and post is truly amazing. Keep up the good work Folsom! Cheese Head, great to see you out here! I know the knee has been acting up but you listened to your body and let is rest a little. Keep pushing the Rock!!

AYE!

HIPAA

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