Fitness, Fellowship, Faith

Author: Joboo

College World Series – Coastal Carolina Let’s Goooooo!

Having not posted in a while, I (Jobu) had the Q thanks to being voluntold by BA.  I Tweeted the night before while watching the College Baseball World Series (Baseball Mayor, not Soccer) that our warm-up laps around the track would be based on the total runs scored in the game.  The Score was 3-0 Arizona.

Warm-Up:

  • Side Straddle Hops
  • Imperial Walkers
  • Squats
  • Merkins
  • Mountain Climbers
  • 5 Burpees (OYO)

The PAX then partnered up and each group grabbed a baseball from ball bucket and moseyed down to the track.  3 Laps around the track based on the baseball score from the night before.  Good thing the score was not 5-4 like game two last night.

Partner Work:

  • Ground Ball Work (With baseball, partner rolled ball back and forth within five yard line.  Other person had to stay low, shuffle feet, field ground ball and flip it back to partner.  20 count times 2)  That was way harder than I remember 20 years ago.
  • 100 Merkins, 200 LBC’s, and 300 Squats combined while partner jogged to 50 yard line and back.

Cool Down:

  • Mosey back to flag.
  • 25 Flutters
  • Asked for someone to call out exercise and of course, Monk had to do Monkey Humpers .

Pleasure being back with you guys and having the opportunity to lead you guys.  Great work!  Let’s keep up the momentum in this community and lead by example.  Great work Gold Digger (FNG).  He kept up no problem as we all know that many FNG’s splash and struggle their first time out.

-Jobu

Derecho – Fast and Long Lived Storm

This morning, 8 PAX plus 1 dog (20 total legs) posted to the first Running Focused AO.  As of right now, this workout will be called “Derecho”.  Thanks for the suggestion Whoopee.  The National Oceanic and Atmospheric Administration defines a Derecho as the following:

“A derecho (pronounced similar to “deh-REY-cho” in English, or pronounced phonetically as ” “) is a widespread, long-lived wind storm.Derechos are associated with bands of rapidly moving showers or thunderstorms variously known as bow echoes, squall lines, or quasi-linear convective systems.”

Expecting only a couple to show this morning, due to the outspoken members of our group who let it be known that they hate running, I was pleasantly surprised that 8 showed.  Needing to exercise my dog, German Shepherd Liesel, I decided to take care of both this morning.

After some chatter about the Yeti, Defib letting it be known that anyone who posts could have done it, we were off.  We took off like a Derecho, up to the Baseball/Softball fields of Stuart Cramer High School.  Looped back down around the school to the top of the main entrance.

  • Pain Station #1 (1 mile in) 100 of any exercise of your choice.  Discussed naming this circle with the statue (Art as Roscoe would call this) as the “Eye of the Storm”.
  • Ran from the Eye of the Storm to Goat Island (Neighborhood Side).
  • Pain Station #2 (about 2 miles in).  Did “Elevens” here of Merkins and LBC’s.
  • Ran from Goat Island back to the Eye of the Storm.
  • Pain Station #3 (about 3 miles in).  50 exercises of your choice.
  • Ran back to where we started.  Finished with COT.

MOLESKIN

Great to see the turnout this morning.  Pleasure to lead this new AO for F3Gastonia.  We have a lot of options here at Stuart Cramer High School so lets keep this going.  I have trained for 2 marathons on my own and I can tell you that this is much better to run with a group than on your own.  Thanks for pushing me this morning.

Those of you who say you hate running, just try this workout.  See what you think!  Running is not that bad!  Its all mental!

 

Finishing 2015 Strong – The Goat, Safe from the South Fork River

14 Pax showed up for the final workout for 2015.  Worried that we would have to find a new location for 2016 due to the rising waters of the South Fork River, we were happy to find Goat Island and downtown Cramerton safe from the river.  It was definitely close to taking out the road.

After the normal chatter between BA and the Godfather, and the Godfather informing the PAX about his dangerous encounter with a local boot camp lady, we were off.  We started with just a couple warm-up exercises.

  • Side Straddle Hops x20
  • Imperial Walker x10 (those are hard to do in cadence, I feel ya Dolph)
  • Pledge

Next, the PAX did a warm-up lap around downtown Cramerton.  Word of advice, don’t run near the bigger guys when there are large puddles of water from the recent rain.  After returning, I directed the PAX to partner up and grab a cinder block from my truck.  Out of nowhere, Dolph pulls one out of his truck.  Next time, we need to check his to make sure it is official.  Mosey to the infamous donkey kick wall with the blocks.

With partner, one runs up the stairs and around the building while working together to complete the following.

  • 300 chest raises
  • 200 curls
  • 100 french curls

After completion of these I informed the group to finish 2015 strong, each person would take turn completing 3 sets of 5 blockees for a total of 15.  When not working on the set, partner planked until it was time to switch.  Great work guys!

After completion of the BA cinder block circuit, mosey back to my truck to return the cinder blocks.  Next, the PAX gathered at the bottom of the hill and were informed of the next task.  Zombie walk halfway up the hill, run to the top, zombie walk halfway down the hill, and run to the starting point.  Plank until everyone finishes.  Not finished with the hill, I informed the group of the last exercise at this location, suicide run halfway up the hill, back to start, all the way to the top, and then all the way to the bottom.  Finished with a set of French Fries in cadence.  Great work men!!!

Finished up the beat down with circle of trust with a New Years Eve theme.  I asked the group to go around, tell everyone of a good thing that happened in 2015, and lead an exercise.  There were so many great things that we have done in 2015.  Almost every PAX member informed the group that joining F3 was a great thing for them in 2015.  Other highlights included Anthrax announcement of expecting 2nd child, reelection of the Mayor, and the Godfather engagement on the bridge at Goat Island.  Sorry if I missed some of yours.  Following exercises were completed during this task.

  • 2 Sets of Monkey Humpers (Joboos)
  • Hill Billys
  • 2 sets of 5 Burpees
  • Merkins
  • Spider Jumps
  • Toy Soldiers (great Cadence Tophat)
  •  Mason Twist
  • Squats
  • Mountain climbers
  • CDD’s
  • LBC’s

Moleskin:

We have a great thing going in Gastonia, Charlotte, and the Country with F3.  2015 was a great year, especially the formation of F3 Gastonia.  Thanks BA for getting me involved.  Lets keep this thing going for 2016 and make it even better.  Let’s get some more FNG’s!  Let’s continue to help the local community.  Let’s continue to be positive men and continue to lead our families and others around us.  Pleasure being able to lead you guys this morning!  See you all at the convergence tomorrow morning to bring in the New Year!

Little Rain but a lot of Pain at Goat Island

After a huge warning from a F3 Gastonia Tweet of incoming rain, it turned out to be hardly any at all.  7 Men headed out to get their work in.

Warm-Up:

  • Side Straddle Hops x 20
  • Imperial Walker x 20
  • Hill Billy x 20
  • Mountain Climbers x 20
  • Peter Parker x 20

Pledge

Mosey lap around the park being sure not to do any Donkey Kicks as they pass the local banks.  The PAX then met up at the bottom of the hill and were informed of their task with their partner.  Together they had to complete 50 burpees, 100 merkins, 150 side straddle hops, and 200 prayer squats as they switched off running to the top of the hill.

Next task, mosey over the bridge and around goat island park.  Joboo informed the Pax of the next exercise, the Squerken.  Two man teams, one person in the merkin position, the other in the squat position holding the other guys legs.  They perform the merkin and squat at the same time.  Reps of 20, 10.  The Pax seemed to like it but quickly found it they should match up with someone close to their height.

Mosey back over the bridge, past Floyd and Blackies, to the top of the hill and back down.  Finished at the parking lot with an exercise, the Mountain Climber Merkin.

Moleskin:

Great work this morning.  Glad to get back into it with you guys.  We discussed getting a good turnout this Saturday at the Schiele for Whoopee.  Bring a friend.  Honor to lead you this morning!

-Joboo

Downtown Backblast 9/18/15

15 battled the gloom this morning to help Jobu celebrate his birthday after the twitter post from BA exposed him at an earlier age.  I have since grown, don’t let the hashtags fool you.  Thanks to Whoopie, I was forced to wear a flashing ribbon to let all the people in downtown Gastonia know it was my birthday.

Jobu began the workout welcoming Feelgood’s dentist buddies for their first F3 workout.

Warm-Up:

  • Side Straddle Hops
  • Squats
  • Merkins
  • Mountain Climbers
  • Russian Twists
  • LBC’s

Mosey through the streets of downtown Gastonia to the Parking Garage.  The PAX partnered up.  One person in the group ran up the stairs, across the top parking deck, down the other flight of stairs while his partner worked on the other exercises.  Together they completed 50 burpees, 100 merkins, 150 LBC’s, and 200 prayer squats.

Next, we ran to the sculpture or whatever kind of art that is.  The PAX circled up and did a Wave of Merkins, and Plank Jacks.

We had enough of the art so we moseyed back to the parking lot where we started.  Whoopie had a sudden burst of energy out sprinting everyone because he thought we were finished but we were not.  After calling him back, the PAX ran two laps circling the parking lot.  Sprinted the straights and jogged the curves.  Seems that the entire laps were a jog but we finished.

Warm Down:

  • Flutters
  • Protractor
  • LBC’s
  • Freddy Mercury

It was a pleasure leading the F3 Gastonia men this morning.  Keep up the good work!

 

Goat Island PostBlast

This morning, 14 faithful PAX showed up arriving slowly but surely to Goat Island for their morning beat down.

Warm-Up:  Lap around parking lot and through the nearby street at dogs began to bark letting their owner aware of our pack.  Proceed to side straddle hop, imperial walkers, mountain climbers, carolina dry dock, LBC’s and finished with Russian Twists.  All in cadence.

Next we progressed to some parking lot work as the guys began to wake up with inch worm to the truck and sprint to the other side.  This was followed by high knees, butt kicks, shuffles, bear crawl, and crab walks all followed by a sprint to the other side of the parking lot.

Circled up for a quick set of prayer squats in cadence and then a mosey to the playground area over the first bridge of the island.  Of course, this is when we heard the first “TAKE THE BRIDGE” scream from BA as he started to heat up. (Surprised the police have not showed up yet).

Circled up in the grass area by the playground as we began the TABATA training with Jobu’s inspirational music that could hardly be heard with nearby passing trains and heavy breathing from the PAX.  The TABATA training consisted of 20 seconds of merkins, with 10 seconds of rest x 8.  Next exercise was Freddy Mercury 20 seconds on, 10 seconds rest x 8.  The PAX was struggling at this point.

Mosey across second bridge to the town of Cramerton.  Task, run up the hill do a burpee, run down and then back up the hill do 2 burpees until 4 burpees were completed.  Most guys were gased at this point but Dolph decided to lap the group and do an extra.  Plank until everyone finished.

Finally, mosey to the original parking lot across both bridges, and yes BA yelled “TAKE THE BRIDGE”.  The cool down consisted of some ab work with flutter kicks, LBC’s, and protractor work.

Good work this morning men.  Keep up the good work!  Enjoyed getting the chance to Q this morning.  Guys, wanted to share John Wooden’s Pyramid of Success.  Take a look!  You can click on the link for a more detailed explanation.  We all can apply his pyramid of success to our lives.

Pyramid of Success

 

 

 

Goat Island PreBlast 8/6/15

Better bring your gloves to tomorrow’s Goat Island workout.  Might have bear and crab sightings in the neighborhood that probably will be woken up early due to an unnamed PAX member that likes to scream “TAKE THE BRIDGE”.  See you at 5:30 men.  QIC – Joboo

The Storm – Starting Off the Week Strong

Date:  6/16/15

Pax:  Joboo (Q), Bandit, Woody, Anthrax, Top Hat, Wink, Ruby, Stroganoff, Outhouse, Bulldozer, and  Abba

11 men braved the heat this morning before sunrise at The Storm (Stuart Cramer High School).  It was noticeably quiet, possibly due to the nervousness of the running they were about to go through or the absence of the Godfather.  We managed to get started promptly at 5:30 AM.

Mosey to the flag down in the football stadium, followed by a warm up lap around the track.

WU: COT

  • Squats x 15
  • Side Straddle Hops x 15
  • Merkins x 15
  • Mountain Climbers x 15
  • Freddie Mercury x 15
  • Russian Twist x 10
  • LBC x 10
  • Another Lap

The Thang:

Partner Turf Work:

  • Bear Crawl to 20, sprint to 50 and back. Partner Merkins.  Switch
  • Crab Walk to 20, sprint to 50 and back. Partner LBC.
  • Lunge to 20, sprint to 50 and back. Partner Burpees.
  • Reverse lunge to 20, sprint to 50 and back. Partner Flutter kicks.

Lap

4 Corners:

  • Group sprinted to each corner of the Storm football field doing 10 reps of anything of choice at each corner. If finished early, went back and picked up the pack.

Hill Work:

  • Mosey to baseball/softball field.
  • Partner run down and back up the hill while other person does Prayer Squats.

Circle of Trust:

  • No new FNG
  • Prayer
  • Out
  • Great job this morning guys. Keep up the good work.  Great job for Bandit as he was the only one left after the 4 pack from last week.  5 in a row from last week.

 

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