F3 Gastonia

Fitness, Fellowship, Faith

Author: HIPAA (Page 3 of 14)

The 5150

October 10, 2020 / / 0 Comments

Eddie Van Halen. Need I say more? A legend. Recently passed away from a battle with cancer. I grew up listening and loving Van Halen. It was amazing to me what Eddie could do with a guitar and a keyboard. I felt it was fitting to pay homage to him today and create the 5150 Workout.

After the warm-up with Roscoe and the hype of Eddie already on our minds, I felt it was necessary to invite those to Pain Lab if they wished to continue the Eddie Van Halen solos during the workout. After all Roscoe discontinued the use of his speaker and Van Halen after the warmup, such a shame. 13 took the initiative to join in Pain Lab. As I look at the PAX coming into the circle of the Schiele around Frank, I thought we had an FNG. Hell nah, it was our own Woody!!! Welcome back Kotter!!! Aye. Let’s get it!

The Thang:

5150 Workout. Duh, named after the album 5150.

Reps Exercise
51 Curls
50 Merkins
51 Upright Rows
50 CDD
51 Goblet Squats
50 Step Ups
51 Tricep extensions
50 Dips
Rinse and Repeat
51 Flutters
50 LBC
51 Freddie Mercury’s
50
Oblique Crunches
51
Dying Cockroaches
50 Box Cutters
51 Jane Fondas
50 Dirty Dogs
Rinse and Repeat

We made it through almost 4 total rounds. FWIW, my plan was to make it through almost 5 complete rounds with 14 Burpees added in to make the total of 1984 reps. Yes, 1984! Probably hands down the best VH album ever! Either way we pushed hard and all the way to 0800! Here what was on the playlist today which included some of EVH best solos:

 

We joined up with Bootcamp for COT.

 

Men, It was an absolute pleasure leading you today. CANCER SUX! Go to your doctor and get checked out! You’re all my brothers and I care deeply about every one of you all.

AYE!

HIPAA

IPC Week 0 PainLab Style

September 4, 2020 / / 0 Comments
MODIFIED #IPC2020
50 Goblet Squats
40 BBSU
30 Merkins
20 Weighted Lunges
10 Burpees
400M Ruck or Farmer Carry (Perimeter of Schiele) x4 
We had 10 PAX, 6 we signed up this AM, participate in the low 2 no impact #IPC2020 Week 0. Strong work! Les Nessman 30min TopHat 33 min Voodoo 37 min Pedal 37 min Dry Rub 38 min Hot For Teacher 38 min Tube 41 min Sledge 41 min Hermey 44 min HIPAA 44 min

Aaaaand we’re back!

September 3, 2020 / / 0 Comments

Ok, totally stole the intro from 43feet but it’s fitting. Love PainLab! First PainLab Q since March.

Let’s get it!

After brief warmup with bootcamp we do our own:

Around the world’s

Good Mornings

Arm Circles

The thang:

22 min amrap
2 Dead Snatch Overhead (2 each arm)
2 Hand release renegade row burpees
2 wide bent over rows
2 Crusher Merkins or 💎 merkins

8 min amrap
4 single arm KB swings from dead

To the picnic tables

150 Arnold press (75 each arm)

SMOKED!set with bootcampers for Mary.

Thanks men!

 

Cadre Roony

July 30, 2020 / / 0 Comments

Q’d up another workout. Wanted to bring something a little extra to the Greatest Ruck AO in Gaston County.

Pledge

The Thang:

The Cadre Roony WOD

Start: 400M Ruck

5 Rounds with pack on:

  • 75 Mountain Climbers (4 count)
  • 75 Squats
  • 200M Ruck
  • 75 Flutter Kicks (4 count) – Hold pack overhead
  • 75 Overhead Arm Claps (4 count)

Finish: 400M Ruck

We ended up completing 3 rounds due to time.

I’ll have to admit doing exercises in cadence was a little extreme. We couldn’t count as we were already gasping for air. We omahad to 150 OYO count right leg only for MTN Climbers and Flutters and 150 OYO overhead claps after the 1st round.

This workout was created when Cadre Roony was diagnosed with Stage IV pancreatic cancer. GORUCK worked with him to put this WOD together so that you can complete this WOD in support of Cadre Roony. Cadre Roony passed away on April 3rd, 2019 after his battle with pancreatic cancer. More info can be found at the GoFundMe page created for him.

Announcements:

Annihilation 8/29 Gashouse – Gump Q

Mt. Mitchell Hike – 9/27

Fellowshoot – TBD (Whoopee) – Looking for land to do this. Les Nessman said Rankin Baptist Church has a spot? (Freight and his Baptists be cray cray!)

Prayers for PAX surgeries, 2.0’s and our nation!

Aye!

HIPAA

 

Tier 2 Violation

July 30, 2020 / / 0 Comments

It occurred to me when I scheduled myself to Q Bulldog that it would be my first Q at a live AO since March. Sure I’ve Q’d many Matrix virtual workouts in the interim, but those really aren’t the same as being out in the gloom with your brothers. And just when i was ready to return, hernia strikes. I mean WTF?!?! Anyways, i figured i’d bring my HIPAA Violation routine to Bulldog and add a little twist. It is Bulldog so one should incorporate some Kettlebell work. Arrived 0515 and I see Les Nessman???? Jumped out the ride and he says “So this is what 0530 looks like?” Hell yeah son! Welcome to the GLOOM! As you can see PainLab has been an excellent stepping stone for many PAX. Glad to see you accelerating LN! PAX count: 13,. Mumblechatter was going strong 5 min prior to workout start, someone said at about 5:29:49 “Man that’s jacked up!”, which gave me a great idea:

“Speaking of Jacked Up, let’s start!”

Warmup

Jacked Up:

50 SSH IC

40 Seal Jacks IC

30 Plank Jacks IC

20 Chilly Jacks IC

10 Smurf Jacks IC

Indian Ruck to Hill at W.A. Bess soccer field

Oompa continued his running on the track while we continued on.

The Thang:

Double HIPAA Violation (Double 11’s with squat stations uphill)

Start at bottom with 10 KB Swings & 1 Burpee

Go uphill with KB Stop 10-15 paces up for 7 Goblet Squats for a total of 3 stops (21 goblet squats) until top.

Top of Hill 1 KB Swing & 10 Burpees

Walk back down hill

R&R until you flip numbers (1KB Swing 10 Burpees at bottom, 10 KB swings 1 Burpee at top)

Indian Ruck back to start

Time!

Hot damn that was tough as hell! Not one of these PAX gave up! Sucked wind the whole time. Proud of you men!

Announcements:

Annihilation WO Gashouse 8/29

Mt Mitchell September?

Prayer requests: PAX, 2.0s and Nation

Pleasure to lead you men. It s truly an honor to be able to get up in front of you and lead. Missed these opportunities so much the last few months. That said, those that have not Q’d, get out there and do it. It’s exhilarating!

Aye!

HIPAA

Fuddruckers

June 4, 2020 / / 0 Comments

Fuddruckers is a good place for a nice sammich or burger. 6 PAX fuddrucked around for 2.6ish miles. Great 2nd F.

COT

Announcements

Prayer Requests: Clavin M, SA 2.0, HIPAA guts

YHC Took us out

Aye!

HIPAA

Virtual Ruck

May 28, 2020 / / 0 Comments

Today we tried something different. Some saw the message and some didnt that we’d be doing a virtual ruck today. YHC started his ruck at 0530, i was joined via Zoom a few minutes later by Sledge who wanted to know if he needed a kettlebell, nope not today just your ruck sack. Sledge took to the challenge and suited up. We had a great 2nd F during our ruck and talked about many things. It was a nice break from workouts. Managed to avoid the rain until the last 5 minutes or so. Got in 3.23 miles

Sledge took us out

The Anniversary WOD

May 28, 2020 / / 0 Comments

Today I celebrate 15 years of marriage with my M. Love her to death. She has been there for me and believed in me since we met 18 years ago. To honor that I created “The Anniversary WOD”

Warmup

SSH 20 IC

IW 20 IC

MNC 20 IC

The Thang:

Married on 5/28/05 for 15 years

15 Minute AMRAP of:

5 Burpees

28 Swings

5 BBSU

Rest

15 Minute AMRAP of:

5 Burpees

28 Curls

5 Squat Thrusters

Rest

8 min left so lets get in some MARY

Flutters, LBC’s, Oblique Crunches, Freddie Mercs, Dying Cockroaches

Time!

COT

Announcements:

Matrix is shutting down Saturday workouts based on attendance. Still operate on Tuesdays and Thursdays for now.

Prayer Requests:

Kids / Younger Generations to have no fear of having a voice in this world

End of Pandemic

YHC took us out

Thanks for the opportunity! Hope to see some of you on Saturday at PainLab!

Aye!

HIPAA

 

 

 

Leg Day

May 28, 2020 / / 0 Comments

Need to work on our legs

Warmup

Good Mornings

Leg Pulls

Cardio:

1min on / 30 sec off

KB Swing to Goblet Squat

x4min

EMOM:

6 Min Each round – 45 sec on/15 sec off

Round 1 – KB Forward Lunge alt L/R every other min

Round  2 – KB Crush Grip Deadlift

Round 3 – KB One Arm Squat alt L/R every other min

Round 4 – KB Reverse Lunge alt L/R every other min

Round 5 – Single Leg Dead Lift alt L/R every other min

Round 6 – Bulgarian Split Squat alt L/R every other min

 

Thanks for joining Monk!

 

Eat your Salad before it gets cold

May 19, 2020 / / 0 Comments

Three’s Company for The Matrix today. We were teamed up again with the HIM of Folsom. Because of a large Folsom group I warned that whoever joined Matrix would be doing lots of Burpees. Pappy was an HC then dipped to Bootcamp along with the rest after that comment. Dont blame you one bit.

Warmup

SSH

IW

MNC

The Thang

Bauer WOD – This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018.

2 Minute Elbow Plank

13 Burpees

18 Kettlebell Swings

31 Merkins

53 Goblet Squats

53 Burpees

31 Kettlebell Swings

18 Merkins

13 Goblet Squats

2  Minute Al Gore

 

We still got time

Half Kneeling Press – 20 Each Side

High Pulls – 25

Bent Over Rows – 15 Each Side

 

5 minutes left? Yes, I still got something for ya.

Goblet March – Goblet squat position march in place for 30 seconds. Rest 30 seconds.

We did this for 5 rounds.

Fun times, noodle salad.

COT

We joined Folsom COT

Bed Pan took us out

Thanks for the lead again today men. You may think because I’m delivering a Q from the interwebs that its going to be light.  Never underestimate anything, always be prepared.

 

Aye!

HIPAA

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