Author: Sister Act (Page 12 of 17)

11 men braved the heat and showed at  Midoriyama.

Warm-Up:

Hot enough already

The Thang:

Mosey to the steep paved hill that leads down to the fishing pier.  Here we would do some Triple Nickel.  Start at the top with 5 Kracken Burpees.  Then mosey to the bottom for 5 Imperial Squats.  Next run back to the top.  Do this for a total of 5 rounds.  The Kracken Burpee immediately was a crowd pleaser.  This is performed when you start a typical Burpee and go down to the plank position.  Instead of doing the normal merkin at the bottom, you perform 3 Hand Release Merkins, then finish the jump up to complete 1 Kracken Burpee.  Those HR Merkins can kick your butt.  When you got to go down all the way to the ground, it takes away the shortcut of bad form.

Next we would take a short mosey to the first light pole on the straight road at the entrance to Midoriyama.  Here we would start some BLIMPS.  At this first pole, do 5 Burpees.  Then sprint to the 2nd light pole.  Here do 5 Burpees, 10 LBC.  Mosey to 3rd pole.  5 Burpees, 10 LBCs, 15 Iron Mikes(jump lunges).  Sprint to 4th pole.  5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins.  Mosey to 5th pole. 5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins, 25 Peter Parkers.  Sprint final 6th pole.  Finish with 5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins, 25 Peter Parkers, 30 SSH.

Take a short mosey to the playground area.  Here 3 exercises are called out:

Pull-Ups – 5reps

Mike Tyson’s – 10reps

Squats – 15reps

Perform this for 5 rounds.  Then mosey back to the flag.

Announcements

Prayer request

Nameorama

This time of the year can make it very difficult to attend Midoriyama.  The heat is for real!  Appreciate the work men.

Sister Act

16 men at Downtown this morning.

Warm-Up:

10 Burpees OYO

The Thang:

Short mosey to the parking deck.  We would spend the entire workout here, and it went as follows:

Start at the bottom corner of the parking deck.  Here 5 different exercises are given, do 10 reps of each.  Then run to the very top corner of the parking deck.  Once you reach the top corner, take the stairs straight down to the bottom level where we began.  Rinse and repeat for a total of 5 rounds.

Exercises:

1. Burpees – 10reps

2. Imperial Squats – 10reps

3. Plank Jack Merkins – 10reps

4. Hip Slappers – 10reps

5. Little Man in the Woods – 10reps

Next we begin in the same bottom corner of parking deck.  Here we started some 4 Corner Escalator work.  At this first corner perform 10 Mike Tyson.  Mosey to other side of same level.  Here do 10 Mike Tysons, 20 Jump Lunges.  Then take the ramp up a level to the 3rd corner.  Here do 10 Mike Tysons, 20 Jump Lunges, 30 Mountain Climbers.  Mosey to other side to the 4th corner.  10 Mike Tysons, 20 Jump Lunges, 30 Mountain Climbers, 40 Flutter Kicks.

Take the stairs back down to bottom level.  Everyone is instructed to grab some of the lower wall for some Lindsay’s .  Start off with 10 Dips and 30 Monkey Humpers.  Then 15 Dips and 25 Monkey Humpers.  Continue this until you finish with 30 Dips and 10 Monkey Humpers.

With time still left, we took the stairs to the first level we come to that is open to the outside.  Here we had time for some Rugby sprints.  This is where everyone lined up facing the entire length of that level.  Q calls out an exercise.  Then pax will AMRAP the exercise until the Q calls out GO! Then the pax are to sprint down, then sprint back, then mosey down to other side.  Can’t quite recall the exercises used here, but we did this 4 times with 4 different exercises.  Once completed, we moseyed back to flag.

Announcements

Prayer Request

Nameorama

Appreciate everyone pushing themselves today.  We got in a lot of reps today, and kept it moving.  It gets pretty heated in the parking deck, which adds to the difficulty.  Good work today men.

Sister Act

41 men showed up on Memorial Day to honor all of our men and women who made the ultimate sacrifice in service to our great country.  The Murph workout is named after Navy Seal Michael Murphy who died while serving in our military.  So today we would complete the Murph to honor him and all the others.

The Murph:

1 Mile Run

100 Pull-Ups

200 Merkins

300 Squats

1 Mile Run

Appreciate all the guys pushing each other.  Good work men!  Good word from Stroganoff and Def Leppard during the COT.  Thank you for your leadership.  Welcom FNG, Honkey-Tonk!

Announcements: 2nd F Tubing on 6/22, Convergence on 6/29

Prayer request

Nameorama

Sister ACt

26 men showed at the Belmont Classic 5k, supporting the Speed For Need event.  This was definitely an awesome experience.  I want to thank Tolkien, Pizza Man, and Tool Time for all their dedication to SFN.  This was my first time being the Q for a SFN event, and I realized first hand the time and dedication involved in this.

The SFN in Belmont almost did not happen.  About a week and a half out, it looked like we didn’t have any Track Commanders.  The last thing we wanted to do was pull the plug, but with this being Memorial Day weekend, there seemed to be a conflict with schedules.  The 3 who were signed up could not make it now. The next day I get  text from Pizza Man and Tool Time saying that the 3 TC were all set and ready to go.  Then I get a email from a member of the SFN board, saying there is a 4th TC from Belmont wanting to participate if it wasn’t too late.  Wow, if that wasn’t a sudden change of events.  At this point it got real for me, and I knew it was our responsibility to give these TC the experience of a lifetime.  I am so thankful that it all worked out.

We were blessed to be able to push Evan, Colton, Christopher, and Royston.  I don’t think you honestly get the whole “Who Pushes Who” until you take part in a Speed For Need event.  The joy that you see on their faces is worth every second of pushing them and the miles you put in.  Being able to give these kids that moment of freedom and joy is life changing.  It gives you that push to want to be a better man in all aspects of your life.  So we may have been physically pushing the TC Saturday, but they pushed me more than they’ll ever know.

Appreciate all you guys for stepping up to participate in this.  Thanks to all the guys that pushed the chariots.  We had a big F3 presence out there, that I’m it sure didn’t go unnoticed.  We have an awesome region.  Today was all about the kids, and I believe we showed that.

Sister Act

15 pax showed on a great morning to be at Folsom.  It had been a while since my last Q here, so I was excited and definitely wanted to bring something good for the Folsom crowd.  After several guys put in some EC runs this morning, it was time.  Good size crowd had gathered along with 2 FNGs.  I knew what was about to go down, so I knew these 2 would get broken into F3 properly.  A short disclaimer was given, time to start.

Warm-Up:

None needed, let’s mosey

The Thang:

Last year there was a challenge sent out to F3 Nation.  It was called the Iron Pax Challenge.  It was a 4 part challenge, with each workout being different.  Each was scored with either being timed to completion, or an accumulation of reps completed.  We completed the first challenge during my Q at Folsom about this time last year.  I remember it well, so why not bring it back for those that may have missed the opportunity last year.  Here is the breakdown of this challenge:

50  Squats

40 Big Boys

30 Merkins

20 Jump Lunges (count 1 leg)

10 Burpees

400 meter run

You do this for 4 rounds.  I knew this would definitely challenge us all.  So I informed the pax that we would move on from this to something else once the first pax completes this challenge.  Each pax pushed hard, with Dr. Seuss leading the charge and completing this first.  Good work men.  We finished this quicker than expected. With lots of time remaining, let’s mosey.

Short mosey to the tennis courts.  Time for some AMRAP.   5 different exercises are given to AMRAP for 2 minutes each. Do this for 10 minutes, with no rest in between exercises.  0:00-2:00  Start at baseline of first tennis court, 10 Burpees, sprint length of 2 courts, 10 Burpees.  then sprint.  Continue this cycle of Burpees and sprints for 2 minutes.  Next exercise is Plank Jacks. From  2:00-4:00 10 Plank Jacks, sprint, 10 Plank Jacks, sprint… Next from 4:00-6:00 is 10 SSH, sprint, 10 SSH, Sprint.  From 6:00-8:00 is 10 Hand Release Merkins, sprint,  10 HR Merkins.  Finally from 8:00-10:00 is 10 Smurf Jack, sprint, 10 Smurf jacks, continue this until the 10:00 minute mark.  Good work on this men.  Going from the Iron Pax Challenge straight into some AMRAP is tough.

Still with some time to spare, another exercise is called.  Route 66 on the tennis courts.  Exercise used for this is the Mike Tyson.  Use the entire length of 6 tennis courts for this exercise.  Run to out of bounds line of first court and back for 11 Mike Tysons.  Run to start of next court and back for 10 Mike Tysons.  Continue this cycle until you finish with a  run to far end of courts and back to complete 1 Mike Tyson, which totals 66 Mike Tysons.   As we waited on all the pax to finish, let’s do 50 Flutter Kicks (IC).  There were some complaints about this, but way to finish strong men.  Quick mosey to the flag.

Announcements:  Belmont Classic 5K SFN 5/25, Memorial Day Murph 5/27 7:00 Martha Rivers

Prayer request;  Each other

Nameorama

Honor to lead today.  Welcome to F3 Mary Kate(Easton Moore) and Ashley(Thomas Moore). Today was about each pax pushing themselves.  I try my best at each workout to not cheat myself, and give it everything I got.  I hope you guys were able to physically push yourselves today.  Make it a point to push until the finish, with no shortcuts.

Sister Act

12 men made it out to enjoy this beautiful weather at Midoriyama.  Personally, this is one of my favorite AOs, and I encourage all to try it out.  It can get challenging with the heat of the summer, but the park is spread out and provides us with many beatdown options.

Warm-Up: 

None needed. A quick explanation of how today’s workout would go, then let’s mosey

The Thang:

I enjoy a good workout that keeps everyone moving, with little downtime.  Our time is limited, so to get in a good variety of exercises I feel you must keep things moving.  With that in mind, today’s workout was geared towards that.  Basically I explained to the pax that we would mosey 1/4 mile , complete a set of 5 exercises, mosey 1/4 mile, 5  exercises,  and continue this cycle until I say stop.  I wanted to complete this with very little downtown, and push the pace.  My weinke consisted of these exercises.

1/4 Mile Run

5 Burpees, 5 One Leg Burpees, 5 One Leg Burpees, 5 Walmart Burpee, 5 Wolverine Burpees

1/4 Mile Run

10 Merkins, 10 Diamond Merkins, 10 Hand Release Merkins, 10 Werkins, 10 Mike Tyson

1/4 Mile Run

20 Squats, 20 Jump Lunges, 20 Bobby Hurley’s, 20 Monkey Humpers, 20 Smurf Jacks

1/4 Mile Run

30 CDD, 30 Mountain Climbers, 30 Shoulder Taps, 30 Plank Jacks, 30 Peter Parkers

1/4 Mile Run

40 LBCs, 40 Flutter Kicks, 40 American Hammers, 40 Dying Cockroaches, 40 Freddie Mercury

I had planned to continue this, and go back down the exercise list but decided to Omaha this.  It was taking longer than expected, and I wanted to get in some other things.  Here we took a short mosey to the playground area.  Triple Nickel is called with the exercises being 5 Pull-Ups, 5 Derkins, 5 Jump Squats.   Complete this 5 times.

Once that was complete, another short mosey to the bleachers at the horseshoe pits.  We would do the following exercises here:

15 Dips (IC), 15 Step-Ups (IC), 15 Incline Merkins (IC)

10 Dips (IC), 10 Step-Ups (IC), 10 Incline Merkins (IC)

5 Dips (IC), 5 Step-Ups (IC),  5 Incline Merkins (IC)

Still with a couple minutes to spare, short fellowship mosey to the flag area.  Circle up and do a little Burp & Merk. Start with a traditional Burpee with 1 Merkin at the bottom, then complete.  Drop back down for a second Burpee with 2 Merkins at the bottom, then complete.  We would have time to pyramid this up to 10.  Time up!!

Annoucements: Mt. Mitchell hike 5/19, Belmont Classic 5k 5/25, Memorial Day Murph 5/27

Prayer Request:  All pax, expecially those who have lost loved ones

Nameorama

Honor to lead today!  Always look forward to getting out here with my F3 brothers.  Stay disciplined men, and encourage someone to keep pushing that rock.

Sister Act

Men of F3 Gastonia!!   Come out as we honor those who died while serving in the U.S. Military with a Memorial Day Murph.  The Murph workout has become a Memorial Day tradition that honors the life of U.S. Navy Seal Michael P. Murphy.  The Murph is a challenging workout that will push us all.  Push that rock men!!

Date/Time:

Monday May 27th, 2019 at 7:00am

Location:

Martha Rivers

The Murph Challenge:

1 Mile Run

100 Pull-ups

200 Merkins

300 Squats

1 Mile Run

3rd F Event:

Please hang around right after the completion of The Murph Challenge for a short 3rd F event!

Sister Act

SPEEDFORNEED IS COMING BACK TO OUR REGION AND THIS TIME WITHOUT THE RAIN!!

F3 Gastonia, many of you have seen the Tweets, Retweets, and more Tweets about SPEEDFORNEED!!  Now it’s your opportunity to be a part of this great organization.  Join your brothers from F3 Gastonia and F3 Nation for our 2nd SPEEDFORNEED event of 2019.  If you’ve never heard of SPEEDFORNEED, watch this video from F3 Gastonia’s Community Foundation Event last year.  2018 – Speed For Need – Gastonia Community Foundation Run .  If you have any questions feel free to contact me.

• RACE EVENT: Belmont Classic 5k
• DATE: Saturday May 25, 2019 at 8am
• WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
• REGISTRATION WEBSITE: https://localraces.com/events/belmont-nc/belmont-classic-5k
• OTHER DETAILS: *When picking up packets please inform them that you are running with SFN*
• MEETING POINT: F3 Nation SPEEDFORNEED tent and chairs
• HOST F3 REGION: F3 Gastonia
• DRIVERS:TBD
• TRACK COMMANDER (TC):TBD