F3 Gastonia

Fitness, Fellowship, Faith

Author: Nutria (Page 10 of 10)

How do you calculate a percentage?

February 7, 2021 / / 0 Comments

Said title was a topic of discussion during a 24-degree morning at the Goat. Someone mentioned that South Carolina issued a press release to explain how they calculate positive Covid rates. Being curious, YHC found the details here:
https://scdhec.gov/news-releases/dhec-announces-change-way-covid-19-percent-positive-calculated

Math lesson aside, the gloomy morning began with YHC and 11 PAX braving the cold for a thorough beatdown.  The Thang:

Warm up with seal jacks and Imperial walkers (15x each IC).

Mosey to Floyd and Blackies for “telephone pole suicides” up the hill (5 poles).  10x hand release merkins at the bottom; 10x big boy situps at successive telephone poles.  One additional wrinkle – one burpee when passing any telephone pole on the way up the hill. 

Mosey to the gazebo for the next sequence – one PAX names an exercise and runs a lap around the “square” (solo) while remaining PAX perform said exercise AMRAP. This is followed by everyone running a lap.  Tesla called plank jacks and took the first lap before YHC could claim the privilege.  Rinse and repeat with Flutter kicks, Hello Dollys, American Hammers, CDD’s, step-ups, and several other rounds with a brief interruption of 5 burpees for the passing train.  Time ran out just before Pillager had a turn to subject the rest of the PAX to his preferred method of torture.

Announcements: Extinction run 2/13; Q-source

Prayer requests:  Slack list

Thanks as always for the opportunity to lead!

Nutria

Welcome to Groundhog Day at the Storm. Welcome to Groundhog Day at the Storm.

February 2, 2021 / / 1 Comment

Welcome to Groundhog Day at the Storm. Any FNG’s?  (No.)
I’m not an expert, so anything I say is just a suggestion. Modify as needed. The first exercise is the side-straddle hop. Ready position, Move. In cadence, Exercise! (IC x 22)

Today’s workout will be a series of Four Corners exercises. The four corners are marked by the orange cones around the parking lot. At each corner we’ll do 22 reps of the exercise written next to the cone. The sheets at each of the cones will also tell you how to move to the next corner. To keep track of how many circuits we’ve completed, the first PAX back here after all 4 corners will take one Groundhog out of this box, place it in the next chalk circle, and Plank for the Six. We’ll move to the next round together.

Let’s mosey this way to the first cone.

1. 22 Flutter kicks – count one leg (Bear crawl to next cone)
2. 22 Bobby Hurleys (Karaoke to next cone)
3. 22 Shoulder Taps – each shoulder (Lunge walk to next cone)
4. 22 Merkins

Funny thang, after the first round it seems like we started all over, like YHC and the 11 PAX were stuck in a time warp, and must’ve repeated the same first round 6 or 7 times (the stuffed groundhog somehow mysteriously jumped back in the box every time – maybe he saw his shadow?) before a train rolled through and broke the twisted cycle. After the obligatory 5 burpees plus 15 seconds of LBC’s YHC ended the madness with the pledge.

Announcements:
– Sign up for Extinction Run 2/13
– Rooster run in Rock Hill
– Dirt will be somewhere tomorrow for EC

Prayers:
– Double Trouble
– Rebar
– YHC’s friend Pat with cancer
– Prayer list on Slack

Thanks for the privilege to lead.

Nutria

TRB Surprise!

January 14, 2021 / / 0 Comments

A couple weeks ago, YHC agreed to let Watts Up take the Q for his Jan. 12 F3 anniversary.  Later we negotiated a trade for YHC to Q today at TRB. But we didn’t bother telling our award-winning Site Q, so Surprise!

The Thang:
Warm up with SSH, mountain climbers.
Mosey around track to north soccer goal “corner.” for a modified “4 corners” regimen:
10 Bobby Hurleys, lap
10 Bobby Hurleys, 20 dips at bleachers
10 Bobby Hurleys, 20 dips, 30 BB sit-ups at south-side goal
10 Bobby Hurleys, 20 dips, 30 BB sit-ups, 40 merkins across from bleachers.

Lap around track, then round 2 starting across the field from bleachers:
10 merkins, lap
10 merkins, 20 plank jacks at north-side goal
10 merkins, 20 plank jacks, 30 step-ups at bleachers
10 merkins, 20 plank jacks, 30 step-ups, 40 flutter kicks at south-side goal

Mosey to back parking lot for circle of “Bear Crawl around Mary” where one PAX names an exercise and calls cadence (or OYO) while PAX to his right bear crawls around the circle.  8-count Man-Makers, Merkins, LBC’s, Rosalitas, squats, imperial walkers, lunges, goofballs, SSH, Peter Parkers, etc.

Mosey back to flag just in time for pledge, announcements and prayers. Great start to a cold morning at the The Ricky Bobby!

– Nutria

Starting the week out right

December 7, 2020 / / 0 Comments

On the same day that we remember the events of Pearl Harbor, we also celebrate birthdays for YHC’s son (10) and Stinky Bird’s grandmother (89).

Warmup: 10x each IC: SSH, Imperial Walkers, Toy Soldiers, Nolan Ryan. Then 10 Burpees OYO.

Mosey to park. At the gate, we did a round of 10×10:
Hand release merkins
Mountain climbers
Big Boy Situps
Hello Dollies
Lunge jumps
CDD’s
Plank jacks
Freddy Mercurys
Bobby Hurleys (Counting is hard sometimes, and so is reading in the dark, so we skipped over Bobby the first time around)
Merkins

Mosey into the park. In the time alotted, PAX did a total of 7 rounds of 10×10 above with laps around the soccer field in between rounds, suitable to earn an extra piece of birthday cake later today.  Back to start just in time for the Pledge.

Announcements:
Blood Drive Thursday 12/10 – slots still available
Christmas party Saturday 12/12

Prayers: Double Stuff, Easy Rider, Dry Rub’s father in law, Sister Act, Stephanie Tinker and Jennifer Lester, YHC’s son Adam, Stinky Bird’s grandmother.

Triple-Triple-Nickel

November 18, 2020 / / 0 Comments

It was 37 degrees at TRB this morning. That’s close enough to 35 for a triple-nickel beatdown. With a knotted left hamstring suffered during Watts Up’s brick-burpee torture at the Storm yesterday, YHC had trouble running but came up with some modifications. It went like this:

Warm up with 20x IC each SSH, Imperial Walkers, Nolan Ryans. Pledge.

Triple-Nickels:
Box cutters at flag, side-shuffle to gate, 4-count Derkins. Mosey to back lot.
Mike Tysons, Zombie walk across width (short way) of parking lot, 4-count Australian Superman flutters.
Plank jacks, karaoke across length (long way) of parking lot, 4-count diamond merkins.
Time left for half of another round: Big Boys, burpee-broad jump across width of parking lot, CDD’s.

It felt just a tiny bit warmer as the gloom gave way to daybreak on the horizon. Mosey back to flag for announcements, wrap up with prayer.

Cool morning at the Ricky Bobby

August 19, 2020 / / 0 Comments

There was a chill in the air for my first “Q” at the Ricky Bobby, and it went like this for the 12 of us:

Warm up with SSH, Seal-jacks, Weed-pickers

4 x 4’s:
Start like Burpee
4 each merkins, mountain climbers, plank jacks
Finish Burpee, Repeat x 4
Start like Burpee
4 each hands-off merkins, Travoltas (“reverse Nolan Ryans”), ass-kickers
Finish Burpee, Repeat x 4

Mosey to field for “Quad Check” in groups of 4 at track bleachers:
Pax runs across field for 4 Bobby Hurleys while others do Dips / Step-up-Step-Down / LBC’s; 2nd round Derkins / Lunges / Big Boy Sit-ups
Rinse and Repeat x 4

Mosey to parking lot.
Lieutenant Dan across parking lot with flutter kicks, Hello Dollies and Freddy Mercuries at 4-space intervals.

Mosey to flag for SSH before pledge, announcements, prayers.

Annihilation Aug. 29 at Gashouse.
CSAUP, JJ 5k, and Mt. Mitchell in September.

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