Author: Sister Act (Page 17 of 17)

17 HIMS posted at Folsom this morning for my 1 year F3 Anniversary Party.  Almost 1 year to the date, I was introduced to this thing we call F3.  After multiple EH attempts by Sparky, I finally made it to my first workout at Folsom.  Would like to thank Sparky and Roscoe for my F3 name Sister Act, insert eye roll!  I am very grateful to be involved in F3 and the relationships that have been formed with my F3 brothers.  The push to be there with your brothers and the drive to be held accountable to post is what makes this thing so great.  So with this personal milestone, I felt it was my duty to bring a proper beat down to all PAX in attendance.  After a little EC with Gumby and Slaw, pax started to slowly roll in.  Starting to look like a good crowd, 6:29 hits, time to round the PAX up and get ready to get this thing started.

No FNGs, some sort of a disclaimer.

Pledge

Warm-UP:     

High knees, when I say down 1 Burpee, High knees, etc.  Continue until we completed 10 Burpees

The Thang:

Now that the blood is flowing, let’s mosey to pavilion for some exercises.  Originally planned to do 3 sets of the called 5 exercises.  Omaha after 2nd set.  The exercises were performed at a rapid pace to prevent too much mumble chatter, and it looked like everyone was already starting to feel smoked after the 2nd set, so lets move on.  5 exercises were:

• Hip Slappers – 10IC
• Mike Tyson – 15IC
• Cork Screws – 20IC
• Plank Jacks – 25IC
• Arm Squats – 30IC

Next time to mosey to the tennis courts.  Found a workout called, The Cooper, which perfectly fit into my plans.  It calls for 1 lap around a track, 10 Burpees, 10 Squats, then 10 Merkins, Lap around track.  Then 9,9,9 of same 3 exercises.  Count down to 1. Workout was slightly modified.  We used the length of the 6 tennis courts as our track.  The 3 exercises used today started with 10 Burpees, 10 Imperial Squats, 10 Ski Merkins.  Continued down until 1,1,1 of exercises were performed.  This is the type of workout that looks great on paper, and once completed you are totally smoked.  Way to push on this one guys, this wasn’t easy.

We remained on courts for the next called workout.  Time for some 4 corner escalator work.  Used the 4 corners of the entire fenced in area of tennis courts. Run to 1st corner 10 Mountain Climbers IC, run to next corner, 10 MC + 20 Peter Parkers IC.  Run to next corner, 10 MC + 20 PP + 30 CDD.  Run to last corner, 10MC + 20PP + 30CDD + 40 Sumo Squats.  Would have went back down the the escalator, but we were running short on time.  Mosey to shovel flag.

Once back at shovel flag,  I spoke briefly of my 1 year F3 anniversary and what it has meant to me.  Then 10 Burpees OYO.  TIME!!

COT:

Announcements

Prayer request

Sparky took us out in prayer

It was a true honor to lead today.  F3 has been a blessing in my life and I look forward to reaching new guys and pushing the rock with my brothers.

Sister Act

9 men showed for a soggy rainy morning at Folsom.  I  was looking forward all week to being out here with my F3 brothers on this morning in particular.  I have been working out of town for the last 13 weeks, and Friday was my return back home.  I was fortunate to be able to return home on the weekends, but wasn’t able to hardly make any workouts throughout the week.  Fortunately, we have some of the best HIMS in all of F3 Nation right here in the Gastonia region.  Keeping in contact with my F3 brothers,  held me accountable,  so I was driven to continue to push the rock as much as possible while out of town.  But being away,  you realize the significance of having your fellow F3 brothers beside you,  pushing you,  step by step.  Thats why you’ll continually hear veteran guys expressing the importance of just posting, and being there for one another.   So with my out of town work now behind me,  I was excited to be back with my F3 brothers.    So I figured the best way to celebrate an end to my work assignment, is a good ole fashioned beatdown.  Started the morning off with a little EC run with Tyson and Slaw to get the blood flowing.  Huck and Roadie got in some rucking.  Sorry,  Huck rucked solo, as Roadie slept thru a half dozen alarms.   Roadie did manage to make it to the workout.   With PAX continuing to roll in,  good to see that Squirt has joined us. time is almost at hand, rain is in the air,  6:30 hits and its go time.  No FNG, short disclaimer.

Warm -UP:    SSH, Hillbillies, 1 Burpee,  Mosey to lower parking lot

The Thang:

First exercise called has become one of my favorites.  Im pretty sure, if you’ve attended a workout when I was the Q,  that I always include some form of 11’s.  Good way to include 2 exercises with a lot of reps.  With that said, lets do 11’s, with Burpees and Booyah Merkins.   Told PAX to partner up.  P1 and P2 will start together in middle of lower parking lot.  Start off with 1 Booyah Merkin, then partners run opposite directions to ends of parking lot and perform 10 Burpees.  Meet back in middle,  2 Booyah Merkins, then run opposite directions to ends of parking lot with 9 Burpees.  Continued this until 10 Booyah Merkins completed in middle, and 1 Burpee at the ends.  This was a real crowd pleaser, and the mumble chatter was starting to increase.  I must admit, YHC was definitely feeling it after this.  Booyah Merkins combined with Burpees are no joke.  The shoulders were feeling pretty smoked and some PAX(which will remained unnamed), actually started to question my Q ability.  I just ignored their comments, and continued on.

Next up!  Not much of a surprise here, but more 11’s are called.  This time we switched and started from the side of the parking lot.  11’s are called with Tiger squats on the one side, Tuck Jumps on the other.  If both of these exercises are completed with form in mind, they can be brutal.  With the mumble chatter (complaining) in full swing,  figured I might as well give them something worth complaining about.  Lets make these Dirty 11’s!  2 Burpees are to be performed in the middle on each trip across parking lot to next exercise.   Start off with 10 Tiger Squats, mosey to center with 2 Burpees, mosey to side for 1 Tuck Jump, mosey back to center  with 2 Burpees, then back to start.  Continue with 9 Tiger Squats, 2 Burpees, 2 Tuck Jumps, 2 Burpees.  Continue this until you do 1 Tiger Squat, 2 Burpees, 10 Tuck Jump, 2 Burpees.    This was a tough exercise to complete, and it being really muggy outside, the sweat was really rolling.  Then the Sky Q  blessed us with some much needed relief.  The skies opened up, and it poured heavily until completion of this exercise.   And yes, Slaw did take his shirt off!  Good work by all PAX on this one.

Next lets mosey to the small Pavilion.   The rain continued to fall, more shirts were off, and the mumble chatter was still present.  With shoulders and legs smoked, lets do some more shoulder exercises.  This is really where one of our “Respected” members of F3 started to question my Q ability.  Kept on talking about going to Q school.  YHC made an observation about the increased amount of Sand present today!  I can’t exactly remember the amount of reps and sets done here.  Lots of distractions here, from the mumble chatter, to Montross and Slaw doing water puddle angels, to Slaw’s questions about Just For Men(Show to Know).  YHC had to quickly attempt to regain control of this  situation.  Exercises called were as followed:

Hip Slappers,  Derkins, Big Boys, Arm Squats,  Mike Tysons

We completed at least 10-15 reps (IC)  of each exercise for at least 3 sets.  Shoulders were done at this point.

Next lets mosey to flag pole at entrance to Folsom for the Pledge.  We did stop and do 3 more Burpees at some point along the way.  With time running short, mosey back to parking lot with shovel flag.  TIME!

COT:

Announcements

Prayer Request:  Self family, YHC grandmother, each other.

Name-o-rama

It was an honor to lead today.  I feel very blessed to be associated with F3 and all my F3 brothers.   Great push by all PAX today.  It really is an awesome experience to Q, I encourage everyone to get out there and sign up to Q a workout.

Sister Act

17 Strong showed for a cool Saturday morning at Folsom.  It’s been a month or so since my last Q.  Last weekend at the Community Foundation Run, Sparky put it out there that he needed a Q for Saturday.  I gave him the all too common response of, “I might be able to Q, let me check and I’ll get back to you”.  A little later that day it was posted on the F3Folsom GroupMe that I was the Q next Saturday.  FYI, the F3Folsom GroupMe is highly entertaining and addictive, so be careful!  It was at this point that I realized I was the Q, so I needed to start planning.  I also made a mental note to watch how I say things, in the future, to the site Q.  This push to lead again is exactly what I needed.  Through the week, I am working out of state in Kentucky the last couple months.  So I could have easily turned down the opportunity and gave an excuse that I didn’t have the time.  Thanks for the push Sparky!  With YHC missing the weekday workouts because of work,  I really look forward to the weekend workouts.  Now being assigned the Q,  I knew that I needed to deliver.  There was talk of some long lost PAX showing up,  so I was anticipating a good turnout.  I was pumped about the workout and was able to get in some EC with Slaw befoehand.  With it getting closer to time, and the PAX starting to roll in, here comes Sparky.  At this point I thought we were late on the start time.  Everyone was impressed, Sparky is 5 minutes early, gonna be a good day.  6:30 hits, lets roll, No FNG.

Warm-UP:

Morrocan Nightclubs – which seem like forever, thanks Blart

SSH,  Hillbillies,  Grass Pickers  all x 15IC

Mosey to flag pole,  Pledge, mosey back to parking lot

The Thang:

Coupon time!  Each PAX are instructed to grab a coupon from Slaw or Sparkys truck, and head up to the tennis courts.  Quick count off and partner up.  4 coupon exercises were called:  100 Triceps extension, 150 LBCs w/ block extension, 200 curls, 250 Thrusters(squat to overhead press).  Each team of 2 PAX work together to reach the cumulative rep of each exercise.

1.  P1 does Triceps, P2 runs width of 1 tennis court and back while carrying coupon. Flapjack until reps complete
2. P1 does LBCs w/ coupon, P2 runs width of 2 tennis courts while carrying coupon. Flapjack until reps complete
3. P1 does Curls, P2 runs width 3 tennis courts w/ coupon, Flapjack until reps complete
4. P1 does Thrusters, P2 runs width 4 tennis courts w/ coupon, Flapjack until reps complete.

Obviously in the development of my weinke , the exercises and # of reps look great.  You want to give the PAX their $ worth.  Then reality set in.  It’s been a while since I’ve done Thrusters, and this one had to be modified drastically to 100 reps per team.  Mumble Chatter was pretty high at this point, questioning the sanity of the Q.

Next on the list is one of YHC favorites!  11s performed on the tennis courts.  Folsom has 6 tennis courts, so might as well take advantage of the space.  PAX were told to stay with their partner.  Exercises called are Burpees and Booyah Merkins(partner hand-slap merkin).  Slaw was pumped as this point.  Started with 10 Burpees at the start line and 1 Booyah Merkin on the far end.  P1 and P2 will alternate carrying a coupon on the mosey between exercises.  Carrying a coupon for that distance repeatedly is definitely a challenge.  So I instructed the PAX that on each return trip down to do the Booyah Merkins to shorten the mosey an out of bounds line each time.  We ended with 1 Burpee and 10 Booyah Merkins on the same side.

With time running low, lets get in some mary.  I think the exercises called were Flutter Kicks, American Hammers, LBCs, and Dying Cockroaches.   Time.

COT:

Annoucements

Prayer Request

Name-o-rama

Moleskin:

It was an honor to lead today.  Sometimes we all just need that extra push.  Keep posting!!  You never know how much of an impact you may have on your fellow F3 brother.  I know personally that the consistency of other PAX is what motivates me to continue to push the Rock.  Thanks again for allowing me the opportunity to lead, it was a pleasure!

Sister Act