F3 Gastonia

Fitness, Fellowship, Faith

Author: HIPAA (Page 13 of 14)

Parking Death

November 13, 2018 / / 1 Comment

Never Q’d Downtown before. Vast area to perform multiple different exercises; however, YHC knew it was going to be cold and rainy so thought I’d use the parking deck. Visited the Ye ol Exicon database to get some inspiration for some new or rarely used exercises. Really wanted to bring out some coupons but I had gotten sidetracked with life during the week so wasn’t able to get them made, that said had to modify the weinke last minute

Warmup in the pavilion out of the rain:

SSH – 50 IC

Imperial Walker – 15 IC

MNC – 50 IC (Whoopee liked to pretend I was feeling him up during this exercise)

Mosey out of pavilion and stop in front of flag poles. Single file line for the Death March. Very slow, fellowshipish mosey while last guy in line does 5 burpees. After he finishes taps last guy in line to do burpees and sprints to the front. Rinse, repeat through line until we make it to the top of the parking deck.

Take stairs to lower level of Parking Deck

Jacobs Ladder
P1 – Merkins, Squats, LBC’s, CDD’s
P2 run up stairs, 2 Burpees run back down stairs & switch. Next time up 4 burpees, repeat until 8 burpees each PAX

Chilly Jacks – 15 IC
Crowd Pleaser – 1 Merkin 1 Groiner 1:1 to 5:5 to 1:1
Makhtar N’Diayes – 10 (Broke get’s bonus points for naming the UNC standout by only 1 clue given by YHC “UNC player from Senegal”)
French Fries – 25 each arm

Mumblechatter was at an all time high. Whoopee and I got into it on the French Fries as YHC was trying to steal them. He didnt care for that too much and ended up making a complete mockery of me. Made me laugh so hard it was a triple core workout for me. Pretty sure he tea bagged me a few times as well. Well played sir!

Mosey back to the pavilion and circle up for Barrell of Monkeys?? Squirt and YHC seem to recall thats what the exercise is called. Come to find out later the official term is called “Howling Monkeys”.  In a circle, everyone grabs their ankles in Monkey Humper fashion (or Gorilla Humper, for the fearless) . The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles!

Next we did an Around the Horn style MARY. We heard a train so of course 5 burpess.

Announcements

XMAS Party and other some other events that have already happened

Prayer requests spoken & unspoken

Squirt took us out.

Bed Pan,

Thank you for giving me the opportunity to Q at your site. I know you will do great things with this Downtown AO. Makes me happy to think we started at the same time and we are already running our own AO’s. For the rest of you, thanks for resisting the fartsack and coming out to support me and make yourselves better at the same time. See you all again soon!!

 

AYE!

HIPAA

 

The start of something new

November 6, 2018 / / 2 Comments

There had been talks amongst some of the Pain Lab regulars lately about the possibility of starting a new AO during the week to get some extra weight training in. Let’s be honest, if you only lift weights 1 day a week, you aren’t doing yourself any favors. Not saying its a complete waste of time as we do a very rigorous workout on Saturdays, but you should be doing it twice a week. Now for most of us we probably do our own weight training thing at home or attend a gym to get in that extra muscle pump. While that is great and all, I often miss the fellowship of my F3 brothers in the gloom when I’m by myself. YHC had approached the F3 Gastonia board with the mention of possibly starting a new AO. I got the green light to proceed and if we had a consistent turnout we could go live. That said I eagerly got to work. Going through the list of active PAX, Looking at regular Pain Lab attendees, Geo Mapping based on PAX zip code to find that perfect AO spot, finding a spot that has growth potential based on future land development and most importantly a site that is very ,very close to my house. Based on all of that analytical data, YHC decided on WA Bess Elementary. If this ends up going live as an official AO, there are a few more elements as to why this location was chosen that I will share later. 1 element I shared with the PAX this AM and its in the picture below. See if you can find it…

 

So YHC just got done setting up when i see the first car arrive. As WA Bess is an official election station I wasnt sure if it was an early voter or a PAX. I recognized the truck, VooDoo is the 1st on scene. Great to see him out here and marks Day 2 of his F3 journey! Clavin then rolls in followed by Rudolph then Pedal. 5:28 and here comes a big a$$ truck. This MUST be a Folsom guy. No one in South Gastonia owns a truck this large, although VooDoo is very close. It’s Roadie! Thanks brother for making the long trip, I promise you wont be disappointed! While I stated to to the PAX this was not an official F3 workout, YHC was going to treat is as such.

Quick rundown of the new site

Disclaimer

Queue the music – Start off the AM right with some Baba O’Reiley!

Warm up #1

MNC IC x 15

Toy Soldiers IC x 15

Warmup #2 – Kettlebell light warmup

Wood Chopper x 10 Left
Figure Eight x 10
Push Press x 10 Right
Push Press x 10 Left
Side Lunge x 10 Right
Side Lunge x 10 Left
Halo x 10 Right
Halo x 10 Left

The Thang:

Kettlebell 11’s

30 KB Swings, 10 Pseudo Planche Merkins, 1 BBSU
30 Hammer Curls, 9 Pseudo Planche Merkins, 2 BBSU
30 Upright Rows, 8 Pseudo Planche Merkins, 3 BBSU
30 Tricep Extensions, 7 Pseudo Planche Merkins, 4 BBSU
30 Lawnmowers (15/15), 6 Pseudo Planche Merkins, 5 BBSU
30 Chest Presses, 5 Pseudo Planche Merkins, 6 BBSU
30 Renegade Rows (15/15) 4 Pseudo Planche Merkins, 7 BBSU
30 American Hammers, 3 Pseudo Planche Merkins, 8 BBSU
30 Goblet Squats, 2 Pseudo Planche  Merkins, 9 BBSU
30 Snatches (15/15), 1 Pseudo Planche Merkins, 10 BBSU

30 Pullovers

PAX Choice – Rudolph Called Curls

Curls – 2 sets 8-10 reps each arms

Rudolph is an outstanding trainer. PAX need to listen as he teaches great form. This is important to maximize pump, muscle growth and to reduce injury.

YHC back with the lead. I like the curl theme so lets continue it.

21’s are called – 7 full curls, 7 upper half curls, 7 bottom half curls – rest and repeat one more time.

By this time we had an early voter walk by to check us out. His name was Scott and works for Hendrick automotive, Or at least that’s what his shirt said. EH was in full effect. All 6 PAX were heavily engaged and paused the workout to HC to EH’ng this gentleman. But as Rudolph pointed out it gave the PAX a few extra minutes to catch their breath. YHC quickly saw what was happening and called 5 burpees OYO.

TIME!

COT

Announcements:

XMAS Party Dec. 15th. Look out for email blast for RSVP.

Convergence 11/10

3rd F Event 11/10 immediately after convergence

F3 Dad’s 11/11 – Martha’s House – Roscoe Q

Prayer requests:

Pedal’s parents. If anyone knows a good landscape company please let him know!

YHC took us out

Playlist:

Men, truly an honor and privilege to lead you this morning. I was very pleased to see the turnout. Some might say well that wasn’t a lot of PAX but this is a great average number of PAX for a Pain Lab type workout. Thanks for your commitment to help this site succeed and turn into a full time AO. As YHC stated in closing today, I plan to lead every one of these workouts this month. No need to worry about Q’ng or writing a weinke, I got you covered. Just show up! Keep spreading the word about this at your other regular AO’s. See you all next week!

AYE!!

HIPAA

 

We did the mash, we did the Monster mash

October 31, 2018 / / 0 Comments

Its been awhile since YHC led a bootcamp workout. To be honest, it’s been awhile since I regularly attended any bootcamp. Last week when Gastone had said there was an opening for 10/31, I was quick to jump all over it. I needed this kind of accountability to get my lazy arse outta the fartsack and back into the swing of things. Being the day I chose to step up and Q was also Halloween, I immediately felt the creative juices flowing. Trying to out do Short Sale in the creativity department is a challenge within itself, but it’s a challenge. Since we are also in a 40-day challenge, It seemed fitting that I needed to challenge myself in this department. I had been promoting the event as “Spooktacular” and that costumes were welcome. Hell, I even threw in a costume contest with a prize to the best costume.

After a week of careful planning I had the creative weinke set and Halloween props set aside. YHC got an early start to this cool, brisk, Halloween morning. In the old Harry Peeter parking lot, the Prius looked like a Kardashian with all of the festive junk in the trunk. I began to setup shop at roughly 0500. As I finished setup the only thing left to do was ensure the Halloween playlist was set and Bluetooth speaker was paired properly. Slight technical difficulties with the pairing. 0528, 2 minutes left and finally got the pairing to go through. Shouldn’t have taken that long as not only am I an IT guy, but I was also dressed as a Nerd for the workout. Jail break to the start. Glad to see we had some PAX dressed up for the occasion. Seeing the PAX embrace the theme makes it so much more enjoyable! Thanks to the guys that dressed up: Toto (Wolfman), Stroganoff (I can’t even explain), Clavin (Morph Man), Gastone (A 4 at the bar, maybe a 6 after a couple), Sargento (Whoopees sister cousin) and YHC (Nerd).

0530 – Let’s begin.

Quick disclaimer, No FNG’s spotted

Warmup

SSH IC x5

Mosey to Old Harry Peter parking lot

The Fang

Let’s kick this party off with the Halloween playlist!!

Circle up for a quick count off – 20! Perfect # for what’s ahead…

Partner Up and line up behind 1 of the sand filled pumpkins (15Lbs. each)

Dora 123 – Multiples of 31 for Halloween

P1 starts exercise while P2 sprints, screaming with arms flailing looking like the typical Blonde in every horror movie that’s getting chased by the slasher to end of parking lot. Turn around and Zombie Walk back.

FYI – For those that tried to correct me (Ahem, GASTONE) the F3 Exicon states “Zombie Walk” is A lunge walk over a long distance. Causes the PAX to groan and stumble like the Walking Dead.

NO WHERE DOES IT STATE Lunge, Lunge, Squat.

The Exercises for Dora:

93 Lateral Pumpkin Jumps

186 Pumpkin Curls

279 Pumpkin Goblin Squats

 

For some reason the music halted a few times during Micheal Jackson’s “Thriller”. Rather disappointing but I blame AT&T service. The parking lot is a known Dead Zone. Pun intended.

Oh and Sargento took of his shirt. True HIM.

 

Next up is something I named: The Headless Horseman

Partner carry. Bottom PAX is the “Horse”. Top PAX is the “Headless Horseman” and holds Pumpkin up high with 1 arm. Switch at end of parking lot. Repeat using other arm.

YHC noted there would be penalties if you dropped your pumpkin

  • 50 Burpee penalty if you dropped and broke your pumpkin

  • 25 Burpee penalty if you dropped pumpkin but it remained intact.

Kudos to Pedal & Madoff for being the first and only team to drop theirs! As they began their burpee set, Rudolph chimed in for all PAX to assist them getting through their burpee set. I don’t recall YHC agreeing to this, but hey, when in Rome…

 

Gravedigger/Dead Body Carry

Split PAX into two equal lines

Man 1 – picks up 50Lb sand bag and carries to end Parking lot and back

Man 2 – acts like he’s digging hole with 15Lb Dumbbell (use left side then right side)

While waiting in line for their turn the PAX held various plank positions.

Only 1 round JK2, but I appreciate you liking the exercise so much you wanted to do it again.

 

Last was HIPAA’s Fun House. Let’s all pile into the store opening and spell out HALLOWEEN with some fun sized exercises. For some reason the PAX looked at the list and thought we couldn’t possibly finish this in time. Well, we came damn close. Modify as needed to get through the entire list.

H-and Release Merkins x 25

A-merican Hammers x 25 (Left to Right is 1)

L-BC’s x 50

L-ow Dolly x 25 (6″ height)

O-ut and Back (Run to light post and back)

W-WI’s x 25

E-scalator (5 Jump Squats, 15 Burpees, 25 Merkins, 35 Squats, 45 Lunges)

E-2K (Oblique Crunch) x 20 (each side)

N-olan Ryans x 25 (each side)

 

0613 Times up, head back to start. Leave the props, ill get them later. I honestly don’t think anyone was going to attempt to steal weighted plastic pumpkins or 50Lb. sand bags LOL.

I’m pleased to announce we had a 3 way tie for best costume. For some reason Sargento wasn’t participating in the contest. He said it was just his normal attire.

Congrats to Toto, Stroganoff & Clavin. Each should’ve received a portion of Catawba Brewing Companies 6-pack of “White Zombie” (2 cans each); however, YHC done left em in the fridge. Q Fail! Sorry guys, ill hand them out when I see you next time.

Announcements:

Xmas Party Quiche house December 15th

Convergence November 10th

 

COT

Prayers for children and families going out trick or treating tonight.

YHC took us out.

Playlist:

Gentleman thank you for coming out this morning. I hope you all enjoyed your time. Enjoyed the fellowship, laughter and sweat. Look forward to seeing you all in the gloom real soon!

AYE!!

HIPAA

 

 

Hard in the evening, Soft in the morning

October 1, 2018 / / 0 Comments

It was awkward at first listening to Freight and Def Leppard talking about being hard in the evening and soft in the morning.  I had missed most of the conversation due to the high level of Metal playing directly behind be. Come to find out they were discussing how right after a workout how hard and tight their muscles are but in the AM they are quickly reminded how old they are when they go back to soft and flabby.

Warmup

Simple Arm stretches

Not mosey 10ft off the grass to the parking lot.

Circle up & grab a kettlebell or something heavy.

Painopoly was broken out. We played. No one won. We did a lot of Burpees somehow, no thanks to DDC as we had a free pass on that exercise once. But, the best Burpees performed this day were the ones where the PAX had to yell my name after each Burpee. That one sure is a crowd pleaser.

Notes. I’ve been trying different dice out. First set was plain old small die. hard to pickup and roll when you have gloves on. I had elected on a large foam die. After this round of Painopoly i quicky realized that’s not a good option. The foam die bounces waaaaay to much costing us precious time that we could easily fit in another 10+ exercises. I will look to invest in some better dice before we play again.

Thanks to all who came to play.

Freight took us out

 

-HIPAA (1 P 2 A)

Special Olympics – Burpees by the Lake (AKA Burpeethon)

August 29, 2018 / / 1 Comment

This is an intensive 2 person team workout for the burpee enthusiast!

There will be adults only heats and adult/child heats

Added bonus: $2.00 “How many can you do in a minute?” competitions for prizes! (Burpees, push-ups, sit-ups, hip slappers)

 

October 6th, 2018      9:00 am– 11:00 am

Rankin Lake Park, 1750 Rankin Lake Rd, Gastonia

 

 

 

COST: $25.00 paid day of event.  Cotton adult sized Guardian of Flames t-shirt for all participants if registered by 9/18/18 – 100% of all proceeds go to Special Olympics NC

Waiver: Please print and sign the waiver – 2018 General Waiver for SONC-Burpeethon.  Remember to bring with you day of the event.

REGISTRATION: Rankin Lake Park Waterfront Shelter  8:00am-9:00 am the day of the event

or

Pre-Register below by September18th to reserve your T-SHIRT!!!!!

Error: Contact form not found.

Kiki…..Folsom, Do you love me?

August 15, 2018 / / 1 Comment

Folsom, do you love me? Are you posting?
Say you’ll never ever leave from beside me
‘Cause I want ya, and I need ya
And I’m down for you always
Folsom, do you love me? Are you posting?
Say you’ll never ever leave from beside me
‘Cause I want ya, and I need ya
And I’m down for you always

  • HIPAA – In My Oostings

Arrived at 5:15AM. Medicine Woman was there. Yup, just me and him. We were so disappointed with Folsom PAX. 5:29:59AM, Allen Tate arrives. We are still all disappointed. Well at least Allen Tate arrived in time so no “late” burpees are required. Well, lets get the show started.

Disclaimer

The Thang:

Warmup

10 SSH IC

10 MNC IC

10 IW IC

Mosey to the Tennis Courts

I announced to the group we are doing accumulating exercises. Meaning do exercise #1 run and return for round one. Do exercise #1, #2, run and return for round two. Rinse and repeat for a total of 10 rounds

Decided to turn on some tunes for us. Little Slipknot radio for our listening pleasure.

Round 1: 10 Merkins IC run length of tennis court and return

Round 2: 10 Merkins IC, 10 LBC’s IC, run length of tennis court and return

Round 3: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO run length of tennis court and return

Sparky arrives as we are heading back to the start point. I yell 8 Burpees as he is 8 minutes late, but for him (Not HIM) only

Resume as group

Round 4: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, run length of tennis court and return

Round 5: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, run length of tennis court and return

Round 6: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 7: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 8: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 10 Burpees run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 9: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 10 Burpees, 30 CDD’s OYO,  20 Squats OYO run length of tennis court and return  (NUR 1st, RUN 2nd)

Mosey Back to Flag

Announcements

Prayer Requsts

Name-O-Rama

Sparky took us out

Thanks to the 3 HIM that decided to show. It was a pleasure as always. Great conversations, even saw a shooting star.

-HIPAA

Twerking with Soccer Arms (Literally)

July 28, 2018 / / 0 Comments

15 for Pain Lab, 2 for a tandem bicycle ride

Def Leppard reached out to me awhile back wondering if I would bring Pain Lab out to Midoriyama. I have a tremendous amount of respect for him and obliged to his request. Midoriyama has a large space and also a few extra hidden toys YHC could not possibly fit in his “Prius”, like large Folsom truck tires. Knowing the amount of HIM that would post I knew the weinke had to be large enough to accommodate all that showed up. This was by far the largest Pain Lab group YHC has ever had and I believe it was enjoyed by all.

I pre-blasted on the Twitter that there would be no running as this is a low to no impact workout. As I arrived early to setup, I saw some PAX getting some EC running in. I laughed as they ran by as these guys probably thought this would be an easy workout. BWAHAHAHAHAHAHA!!

As the PAX began to arrive, the amount of kettlebells grew. YHC had the battle rope present and decided to do something fun. Lined the kettlebells up and threaded the battle rope through them all. Mind you the rope is 50ft in length. Yes, we will be group carrying this for a hot minute.

No FNG’s, so quick disclaimer

Quick Warmup

Moroccan Night Clubs IC

Cherry Pickers IC

Pledge

Alright, let’s grab the kettlebell rope and other misc toys (sledge hammer, slam ball, large speaker, block) and fellowship mosey to the small soccer field.

Wait, what’s this? We have a sudden walk up by a young Gentleman asking what we are doing. “Large group workout, wanna join us?” Young guy, “I would but I have a bum knee” (is this Medicine Woman’s cousin??). “Bum knee? Then you came to the right workout today! Low to No Impact so cmon!” FNG Erick Silva joined us. FYI, EH’ng on the fly is an awesome high. Disclaimer with FNG as we finished our mosey.

The Thang:

***This is Pain Lab so loud music was present. Today’s tracks: Drum and Bass playlist or “Twerking” music as most, if not all PAX, referred to it as.

Station work

17 Stations

45 seconds each station

15 second rest between stations

  1. KB Lat Pullover to chest press

  2. Flutter Kicks

  3. KB Deadlift

  4. LBC’s

  5. KB Shoulder Presses

  6. Wide Merkins

  7. KB Swings

  8. Dying Cockroaches

  9. KB Skull Crushers

  10. Diamond Merkins

  11. KB Halos

  12. Dips

  13. Tire Flips

  14. Slam Ball – Overhead slams

  15. American Hammers

  16. Sledge Hammer Tire – Overhead

  17. Battle Ropes – 2 arm wave

Looked at watch, 5:59. Yea, we got time.

Next phase:

11’s!

Curls bottom of hill 10-1

Walk up hill with kettlebell or other weight

Weighted Squats top of hill 1-10

Time!

Head back to flag

COT

Announcements and many prayer requests.

Tclaps to Shockers 2.0’s for getting baptized! This was something they wanted to do with no influence from anyone here on this earth. God is good!

Def Leppard took us out

By now you should realize that nothing in this life is easy. While something may appear easy from the outside, you often find it is not. The struggle is real! Thank you to everyone that came out this evening and pushed hard through it. The reward is much greater than the pain. Welcome again FNG Erick Silva “Soccer Arms”. It was a pleasure meeting you and hope to see you out here often!

  • HIPAA

Goat Keeper

June 15, 2018 / / 1 Comment

If you are thinking about Q’ng at the Goat, it’s a good idea to have an overview of basic goat care. I know when I first started researching goats it was quite overwhelming. They seemed much more complicated than the chickens of Folsom and I was afraid I would be doing things wrong in preparing for them.  I was overwhelmed so therefore I procrastinated creating my weinke. Of course it’s usually worse to do nothing at all then to give it your best try. So if you are gonna try Q’ng at the Goat, here are some basic tips to help you get started planning your weinke and taking care of the goats at The Goat:

  1. Try and break Dolph
  2. Try and break Dolph
  3. Try and break Dolph & Dr. Seuss

When I arrived at the Goat…wait, wait, I need to say this first: Hey Mayor, I was actually early today!!! So back to it, when I arrived at the Goat I was very much surprised to see that our Nantan decided to grace us with his presence. Surely he didn’t think the Goat was a running AO??? Well, he picked a bad day for sure. Any who, rest of the PAX arrived and we began on time.

Quick disclaimer

Pledge

Warm-up:

10 SSH IC

50 MNC IC

Perfect timing for a train as soon as we finished MNC sooooooo, 5 burpees OYO.

Mosey to side of Doffer’s Canteen for some Walls of Jericho

7 Exercises of 7 reps followed by a lap around the business block of downtown Cramerton. Do this 7 times.

Exercises:

  1. Burpees
  2. Bobby Hurley’s
  3. CDD’s
  4. Derkins
  5. Hip Slappers
  6. Squats
  7. LBC’s

Now it was time for the Triple Nickel. Mosey to the bottom of 9th St. and begin:

Nur up hill up 9th St.

5 WW1’s at the top

Run back down hill and do 5 Diamond merkins at bottom.

Rinse and repeat for a total of 5 Sets.

Mosey back to flag for some around the horn Mary.

COT

WHETSTONE! <——-

Folsom 2.0 Workout 6/16

Grandfather Mtn. hike 6/23

F3 Dads Baseball game 6/15

2nd F – Kayak Cramerton 6/16 (See Sargento for kayak reservations)

Prayer requests from PAX

Nantan took us out

 

I cant break Dolph, I’ve tried. To be completely honest I give a lot of respect to Dr. Seuss because I can’t break him either. He is always right there with Dolph on every exercise and leading the PAX. Thanks to everyone that showed up this morning, even though it wasn’t raining, we all left extremely soaked. Thanks for pushing through hard and not giving up. Radar was back out for a 2nd round this week, glad to see you brother! Orangeman, like always, runs 2.5 miles to the workout and then back when done, way to stay green! See you next time men!

AYE!

HIPAA

 

 

Midoriyama Pain Lab

June 11, 2018 / / 0 Comments

A good site Q arrives early to setup shop or do a little recon before the mornings festivities begin. You never know what surprises may be lurking if you are ill-prepared. YHC discovered just that arriving at Midoriyama at 6am. The corner I wanted to have Pain Lab in would soon be under water as the sprinkler system on the soccer field was running in full force. As Pizza Man came running by on his EC run, he went to the Rain-Bird control system gadget and flipped a little switch to turn it off. Was able to finish my setup with a few minutes to spare and joined the large group that had already formed for the start. After the warmup I was joined by 8 other PAX for Pain Lab. YHC was pleased to see many new faces at the lab, glad to see you come out and earn your shirts!

Thanks to Bed Pan for bringing his shovel flag over to our workout location, respect brother!

The thang:

 

8-Ball of Pain – 8 Stations. Complete all exercises at each station then rotate to the right. Some PAX didn’t know left from right and may have intentionally bypassed a station. Mayor was quick to call them out.

  • Tire Station #1
    1. 10 Hammer swings Left Side
    2. 10 Hammer swings Right Side
    3. 10 Alternating hammer swings
  • Tire Station #2
    1. 10 Derkins
    2. 10 Flips (5 Forward, 5 back)
    3. 10 Deadlifts
    4. 10 GHD Sit ups
  • Kettlebell Station #1
    1. 10 swings left arm
    2. 10 swings right arm
    3. 10 Rocket squats
    4. 20 American swings
  • Kettlebell Station #2
    1. Kettlebell Flow – 5sets/5reps – Deadlift, Clean, Squat (Go heavy)
  • Burpee Station
    1. 5 Burpees to Standing Shoulder Press
    2. 5 Burpees to lateral raise
    3. 5 Burpees to Reverse fly
    4. 5 Burpees to Squat
  • Dumbbell Station
    1. 2 Sets – Colt 45’s
    2. 12 Hammer Curls
    3. 20 Overhead extensions
    4. 40 Lying chest press
  • Slam Ball Station
    1. 5 Slam Burpees
    2. 10 Russian Twists
    3. 10 Bobby Hurley’s w/Shoot the rock
    4. 15 Squat and press
    5. 15 Overhead slams
  • Battle Rope Station
    1. 15 SSH with Ropes
    2. In and Out waves tilfailure
    3. Hop wave tilfailure
    4. Alternating waves tilfailure
    5. Clockwise tilfailure
    6. Counterclockwise tilfailure
    7. Ski slopes tilfailure

 

Around mid-point of the workout, we saw the bootcampers run by us. At the same time, we heard a train, yup that means 5 burpees, we even yelled it to the bootcampers. Apparently, no one took it seriously other than YHC. I SAID 5 BURPEES DAMNIT!!! I was glad to see Pain Lab PAX get down and perform said task, thanks guys for listening.

Last exercise was loading all the equipment up in the Prius. Special thanks to the Folsom guys for putting a fine set of truck tires on the Prius, it allowed YHC to drive up over the curb and through the grassy knoll to get to the workout spot. Fun fact: With all 200+ Lbs loaded into the trunk, I can still haul more than Medicine Woman’s PowerStroke.

Rendezvoused with the bootcampers to get in some last minute Mary.

As always with Pain Lab there is a great deal of mumblechatter. When you are all in close distance of each other it’s easy to have good group conversation. Pain Lab always has a decent playlist of heavy metal music as well. There may have been some poking at the choice of music, but you know what, when you decide to Q the lab then you can choose your music. Take that as a hint and fill up Q spots at Pain Lab please. Thank you Gentleman that decided to try Pain Lab. Hopefully you enjoyed it and realized there is another workout style available to you every Saturday. It was truly an honor and pleasure leading you men. See you guys soon!

AYE

HIPAA

 

 

Earning Shirts

May 29, 2018 / / 0 Comments

I had recently purchased an F3 Folsom shirt and made a promise to the PAX of Folsom, and to myself, that I would not wear it until I at least posted there once. Mission accomplished a few weeks ago; however, I felt this still did not meet the criteria to wear such a critically acclaimed AO’s apparel. That said, I signed up to Q at the legendary Folsom. I knew I had to come up with a decent weinke because if I did not, I would not hear the end of it from these guys. This group has by far the BEST mumblechatter I’ve witnessed in my 5 months of F3. While it is mostly distasteful banter, they somehow manage to incorporate accountability and push you to be better.

Rolled up to Folsom with about 5 minutes to spare. As I pulled in, the parking lot looked very light. Roadie & Bedpan were present. Cod Possum was getting lost on the nature trail somewhere. 2 minutes remaining and in rolls Volt, Gravity & Pastor Clever. 530, let’s begin:

Warmup

SSH x 15 IC

MNC x 30 IC

Let’s mosey…

Mosey up leisure lane then down sportsman dr. and stopped at the parking lot in front of Ol’ Folsom Piss Pond. Asked Roadie if we should go on a manhunt for Cod Possum, he said “She’ll find her way back”. Understood, now let’s do Circuit #1:

15 – Hand Release Burpees

20 – Bobby Hurley’s

Halt. We see a lone ranger coming down the road. Let’s plank for the late arrival. Oh look, imagine that, It’s Sparky. Hey fella!! Recover.

25 – Squats

30 – Merkins

35 – WW1

Recover with a Sparky 10 count. Guess he doesn’t know what it means to give a 10 count. We are not counting off PAX here, this is a very easy task you were assigned and the instructions could not have been any more clear: Count to 10 and let’s move on. 5 minutes later Sparky finally get’s his act together and counts to 10.

Let’s mosey again! Continued uphill sportsman dr. and down through the trail to the first picnic pavilion.

Pastor Clever went back for the six. After realizing Pastor Clever was gone for a hot minute, I instructed the PAX to do step-ups until the six arrived. Still waiting…waiting some more. OK we all know the only one missing was Bedpan and we all know the boy can run. So what’s happening? Surely Sasquatch didn’t get them both. Pastor Clever comes back empty handed. Man this isn’t good, I lost a man. I feel terrible. Volt and Gravity then notify me that Bedpan may have been spewing merlot, for us to move on and he’d catch up later. Hope he’s OK!

Circuit #2

15 – Mountain Climbers – Per Leg

20 – Heel Touches – 10 per side

25 – Dips

30 – Up up down down Commandos

35 – Squat & Press

By this time, we see Cod Possum and Bedpan driving away.

Mosey again! Mosey up to the tennis courts.

Circuit #3

Before we started, I told the guys this last circuit was supposed to have been a Baseball diamond bootcamp to be done on one of the softball fields. Rain and Red clay make for a messy experience. During my Sunday ruck, I was telling Boudin about this proposed circuit and he thought it would be mean of me to make the guys crawl through this stuff. I’ll have to admit he was right. TClaps to Boudin for Omahing the location!! We decide to use one tennis court. We have 6 so break up into partners and you and your partner go to a corner

Corner #1 Exercise – 10 Burpees

Lunge walk to Corner #2

Corner #2 Exercise – 10 Squats w/3 count hold

Bear Crawl to Corner #3

Corner #3 Exercise – 10 Merkins

Broad Jump to Corner #4

Corner #4 Exercise – 10 CDD’s

Inchworm Walkout to Corner #1

5 Minutes left. Let’s do some Mary, around the horn style. Each PAX calls out an exercise no more than 10 reps. Sandy V’s made an appearance. Gravity called 22 Merkins for the Vets.

Time!

 

COT

Announcements:

Midoriyama Convergence Saturday June 9th

Folsom 2.0 June 16th

Grandfather Mtn. Hike – June 23rd

EH Challenge June-July

Prayer requests:

Self family, Oompa and his family, YHC Brother in-law’s mother.

Nameorama

Pastor Clever took us out.

 

I’ve gotten to know this fine group of HIM at Folsom over the past few months and can honestly say this is the gold standard of southern hospitality. They invited me in with open arms and kept their acceptance of me even after finding out I was Sparky’s cousin (by marriage). They exemplify what F3 is and should be a role model to other AO’s. They NEVER have an open Q slot. They encourage & push each other DAILY (Maybe HOURLY!). They branch out to other region AO’s and invite the best to come visit and share their knowledge of F3. They are always growing, they’ve added 2 run/ruck AO’s to their weekly schedule. We should all take notice and learn a few things from these guys, I know I have. That said I’d like to share a quote from Folsom’s own Chief Rock Pusher, Alan Tate:

“Man ill tell ya im always joking because thats my personality but on a serious note people who are not yet in f3 dont know what their missing. Ive only been really back for a short time but the bond our group has is amazing. Makes u feel like true brothers and not only a friendship but a group to inspire u to do better and to get better. Man im not this close to my police brothers and ive been with them 17 years. Between the posting and the groupme and the community bonding there’s nothing better. I really am glad to be a part of it and to get healthier and to have life long friendships. I feel like ive known y’all forever. Thats all i got.” 

That about sums it up!

Thank you to the Gentleman of Folsom that decided not to fartsack on such a moist & gloomy morning. It was truly an honor and pleasure leading you men. Bedpan, hope you get to feeling better brother! See you guys soon!

AYE!

HIPAA

 

 

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