F3 Gastonia

Fitness, Fellowship, Faith

Author: Tiny Tank (Page 2 of 2)

For Dan – Be thou at peace

February 2, 2017 / / 0 Comments

https://i0.wp.com/d1s2fu91rxnpt4.cloudfront.net/legacy/HeroWhitten.jpg?resize=294%2C288&ssl=1

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Warm Up:

Once again my workout will need all the time I can get. Lets mosey to get the blood flowing and get started. So we ran a lap around downtown Cramerton.

The Thang:

The CrossFit “Whitten” WOD is listed below as prescribed.  All modification that were preformed due to location, time or lack of equipment are listed in parentheses.

“Whitten”

Five rounds for time of: (Completed 4 rounds)
22 Kettlebell swings, 2 pood (cinder blocks used in place of kettlebells)
22 Box jump, 24 inch box (jump over cinder block)
Run 400 meters (ran lap around downtown Cramerton)
22 Burpees
22 Wall ball shots, 20 pound ball (cinder block squat press)

Pledge

Announcements:

  • Burpee-a-thon coming up in May
  • Need Q’s at TheStorm, Goat Island and The Fighting Yank!
  • P200 meeting on 7 Feb @ the Cramer Mountain Club

Prayer Request:

  • All Soldiers who risk their lives for the freedoms we have and their families
  • Gold Star families who have lost someone they love in service to this country

I was fortunate enough to be a classmate and friend of Dan Whitten.  When I saw that a Q was needed on February 2nd, I immediately wanted it and knew I wanted to do this workout.  Today marks 7 years since Dan passed and even though I’ve know about this WOD and actually recommended it to some crossfitters, I’ve never tried it. I’m glad I’ve finally been able to do this workout to honor the memory of my friend and thankful that I was given the opportunity to share it and insights about Dan with my F3 brothers.

I don’t have the words to do Dan justice.  I hope my thoughts and ramblings today had an impact on the men present, even if they cannot compare to the impact Dan had on those around him.  I’ll try not to continue my ramblings here…

Dan was a real High Impact Man.  He was a remarkable leader, grounded in his faith and sense of service.  He inspired others to follow him and to do better themselves. He was quick to laugh, always found the best in the worst conditions and would give the shirt off his back to someone in greater need. I’ve seen many leaders in my time in the military and Dan easily ranks up there with the best of them.  There is nowhere he would have rather been than with his Paratroopers on that day and he died doing what he loved.

Dan, you are greatly missed but never forgotten.  Well done. Be thou at peace.

Body By Tiny Tanks M

January 31, 2017 / / 0 Comments

11 showed in the gloom and cold to push the rock at the Storm.  No FNGs present so abridged version of disclaimer given.  YHC did stress that today’s work out was completely stolen from a bootcamp class his M taught.  Some modifications were added to accommodate present coupons and time, but all mumble chatter and complaints should not be directed at the Q.

Top Hat was coming in hot at go time, so YHC quickly got the pax moving so he’d have to hustle to catch up.  As the planned workout would leave little time to spare, a formal warm up was skipped.

Warm Up:

No time for a proper warm up! Long mosey around the parking lots ending at the softball fields.

The Thang:

Six stations.  Pax will conduct exercises on cards at each station for 4 consecutive minutes.  Goal is to perform each superset on the cards 4 times.  Bonus for EC!  After each set, 2 minutes mosey.

  • Station 1:
    • Burpees x 10
    • Jump Squats x 10
  • Station 2:
    • Back Row w/ cinderblock x 10
    • Sumo High Pull w/ cinderblock x 15
  • Station 3:
    • Squat Press w/ cinderblock x 10
    • Shoulder to shoulder press w/ cinderblock x 15 (going over head)
  • Station 4:
    • T Merkins x 10
    • Up/Down Planks x 15
  • Station 5:
    • Dips x 10
    • Tricep Merkins x 15
  • Station 6:
    • Curls w/ cinderblock x 10
    • Reverse Grip Rows w/ cinderblock x15

Last 2 stations where shortened 30 seconds and 1 mosey was skipped to ensure completion on Time. With 2 minutes to spare, mosey back to start to close out. And Time

Pledge

Announcements:

  • Need Q’s at TheStorm, Goat Island and the Yank!
  • Palmetto 200 meeting on 7 Feb @ Cramer Mountain Club.
  • Tiny Tank has the Q @ Goat Island on Thursday.  Workout will honor Army CPT Dan Whitten who died February 2, 2010 while on patrol in Afghanistan.

Prayer Request:

  • Top Hat’s Father

Once again I am honored to be able to lead and lock shields with my fellow F3 Brothers in the Gloom.  I appreciate every drop of sweat we put in together and look forward to continuing to sharpen myself with you all.

Bataan Death March

January 14, 2017 / / 0 Comments

15 Pax braved the gloom at The Fighting Yank this morning to push the rock.  With an FNG present, full disclaimer was given.  Even though I don’t think I’m an idiot, others here might disagree and you’re an idiot for following me.  You vs You, modify as needed, lets do this.

Warm Up:

  • SSH x 20 IC
  • Moroccan Night Clubs x 20 IC
  • Imperial Walkers x 20 IC
  • LBC x 20 IC
  • Merkin x 10 IC

The Thang:

YHC gave another disclaimer at this point.  I always try to work at least a mile of jogging into each workout that I Q. This is usually broken up into 400 meters segments.  Please contain your excitement, but we’re going to knock it all out at once today. Time for the 1 mile Bataan Death March!

Bataan Death March: AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. We completed 1 plus some change miles of this in a nice loop around Belmont. YHC ensured everyone was the last man at least twice.

Finished our jog/mosey up at the football field for some corners work.  We started in one corner of the football field, traversed the width then exercised, traversed the length then exercises, traversed the opposite width then exercises and traversed the final length to finish a round.  4 rounds in all, giving it all you got.

  • Round 1:
    • Width 1: Bear Crawl + 20 Merkins
    • Length 1: Sprint + 20 LBCs
    • Width 2: Nur + 10 Burpees
    • Length 2: Sprint
  • Round 2:
    • Width 1: Bear Crawl + 20 CDDs
    • Length 1: Sprint + 20 Flutter kicks
    • Width 2: Lunge + 10 Burpees
    • Length 2: Sprint
  • Round 3:
    • Width 1: Bear Crawl + 10 Diamond Merkins
    • Length 1: Sprint + 20 Freddie Mercury
    • Width 2: Nur + 10 Burpees
    • Length 2: Sprint
  • Round 4:
    • Width 1: Bear Crawl + 20 Werkins
    • Length 1: Sprint + 10 WWII Situps
    • Width 2: Lunge + 10 Burpees
    • Length 2: Sprint

The mumble chatter and time checks started to pick up at this point.  We still have 20 minutes gentlemen, but YHC let the pax off easy and Omaha’d the last round to try out the Bridge of Hate. Hilarity followed!

The Bridge of Hate is the exact opposite of the tunnel of love. The pax form a line by laying on there back shoulder to shoulder. One pax will then be lifted and passed down the line of the pax that are laying on the ground. When the pax that was being passed down the line gets to the front he lays next to the last man and the man at the rear of the line then gets passed down, so forth and so on.

I thought this would be a fun exercise to try and man is it.  Nothing like a line of sweaty, dirty, grass covered HIMs body surfing to start the day.  A few pax may have been dropped on their heads and some may have had fingers places they never thought they would, but we are all a lot closer now because of it!

10 minutes left, time for a Triple Nickel.  Moseyed to the hill and cut the route in half because of the pax sliding in the mud.  Sprint to the top of the hill, do 5 squats, sprint to the bottom, do 5 monkey humpers.  Repeat 5 times.

5 minutes left, enough time for a 4 minute merkin ladder.  Modify as needed!

  • 30 seconds of Merkins, 30 second rest
  • 40 seconds of Merkins, 20 second rest
  • 50 seconds of Merkins, 10 second rest
  • 60 seconds of Merkins (or Mary for most of us)

Mosey to the flag to finish up.

Pledge

Announcements:

  • Need Q’s at TheStorm and The Fighting Yank!
  • Need 1 for P200
  • DDC taking donations for mission trip.  They leave on Monday!

Prayer Request:

  • Gaston county high school student who passed in a car accident
  • Top Hats father is doing better
  • DDC & Flows mission trip

Thank you all for the opportunity to lead and for continuing to push the rock with me!

3-2-1 Its Cold, Lets Mosey

January 11, 2017 / / 0 Comments

Bright and early on the freezing cold morning after the College Football Playoff (#AllIn), YHC sat in the parking lot of TheStorm watching the clock and hoping no pax showed.  Alas, with 2 minutes to spare, a pickup truck suspiciously circles the parking lot and parks where the pax normally warm up.  Unfortunately for Shad Rap, his grand entrance and debut at TheStorm was only witnessed by YHC.

I’m sorry fartsack I cannot return to you this morning, disclaimer given and on to the workout…

Warm Up:

To cold for a warm up! Long mosey around the parking lots ending at the softball fields.

The Thang:

3-2-1.  3 minutes of strength, 2 minutes of cardio, 1 minute of abs.  Used cinderblocks during strength exercises for added fun.  For strength we did a minute thirty for two separate exercises and a minute for two exercises of cardio.  Abs was a minute for one exercise per set.  After each set moseyed to the parking lot and back to keep the body warm.

  • Set 1:
    • 3: Squat Press & Curls
    • 2: Burpees & High Knees
    • 1: V-Ups
  • Set 2:
    • 3: Lunges & Merkins
    • 2: Plank Jacks & Fast Feet
    • 1: America Hammer
  • Set 3:
    • 3: Squats & Dips
    • 2: Side Straddle Hop & Mountain Climbers
    • 1: Flutter Kicks
  • Set 4:
    • 3: Overhead Press & Tricep Extensions
    • 2: Squat Jumps & Seal Jacks
    • 1: Supine bicycle

Finished two minutes over time and moseyed back to start to close out.

Pledge

Announcements:

  • Need Q’s at TheStorm!

Prayer Request:

As always I appreciate the opportunity to lead. Special thanks to Shad Rap for showing up and making me conduct the workout and not head back home to my fartsack!

12 Days of BLOCKmas

December 27, 2016 / / 0 Comments

With Christmas in the rearview and all decorations/lights already removed from YHCs home, the only remnants of the holiday in sight are a few extra pounds of turkey weight in my waistline and a Lego Advent calendar with all the mini builds tucked neatly away inside.  Those two items really resinate with YHC and Christmas because I see many more building block sets and instances of “meat sweats” in the future.

So what better way to bring Christmas to an end then with cinderblocks and a lot of man sweat. On to the workout…

Warm Up:

  • SSH x 20 IC
  • Imperial Walker x 20 IC
  • Moroccan Nightclub x 20 IC
  • LBC x 20 IC
  • Merkin x 20 IC

Finished off the warm up with a mosey around the parking lots ending at the softball fields.  Interrupted in route by a train, 5 Burpees OYO.

The Thang:

Set to the tune of the 12 Days of Christmas, work out progressed like the song.  Starting with Day 1, then Day 2 and Day 1, etc until Day 12 – Day 1 was completed.  All days, except for Day 12 were done in 4 count.  Most of the singing died down around Day 5 and Dolph modified exercises as needed to make them harder achieving ‘Pro Level’ on multiple exercises.  Other than small 10-15 second rests between Days and 1 train interruption for 5 Burpees, the Pax powered through with minimal mumble chatter and got a good sweat going!

  • Day 1: Blockee (4 count)
  • Day 2: Big Boy Sit-up holding cinderblock (4 count)
  • Day 3: Tricep Extensions w/ cinderblock (4 count)
  • Day 4: American Hammer w/ cinderblock (4 count)
  • Day 5: Squat Press w/ cinderblock (4 count)
  • Day 6: Merkins on cinderblock (4 count)
  • Day 7: Cinderblock curls (4 count)
  • Day 8: Dips, cinderblock on lap optional (4 count)
  • Day 9: Flutter Kicks holding cinderblock (4 count)
  • Day 10: Hip Slappers, no cinderblock (4 count)
  • Day 11: Lunge holding cinderblock (4 count)
  • Day 12: Burpees, no cinderblock

 

Finished three minutes over time and moseyed back to start to close out.

Pledge

Announcements:

  • Palmetto 200 meeting to be held on 4 January.  Location TBD.
  • Holiday party at Whoopee’s on 7 January.  Bring the M or girlfriend, but leave the kids at home.

Prayer Request:

  • Top Hat’s father is in the hospital and not doing well.
  • Friends with young 2.0’s going through tough family situation.

As always I appreciate the opportunity to lead and thank the Pax who put in work with me today!

Beat Navy!

December 10, 2016 / / 0 Comments

Today is the 117th Army-Navy football game and I encourage all to tune at 3pm to watch the future leaders of our armed forces do battle on the fields of friendly strife.  The Army team is paying tribute to the 82nd Airborne Division today and wearing uniforms inspired by the uniforms worn by the 82nd Paratroopers during WWII.

On to the workout…

Warm Up:

To get the pax in right mindset for the big game I decided to call some airborne cadence on our mosey (this was for you Sargento).  Mosey at a double time, in cadence around the block and finish at the pavilion.

The Thang:

The Deck of “Double” Death: used pinochle deck of cards instead of standard deck (9, 10, J, Q, K, A x2 for each suit). After 12 cards are flipped, run a quarter mile for a break.  Aces were wild.  Person who flipped an ace could decide if we did 15 of the normal exercise or 25 of the exercise of their choice (ended up doing 50 Merkins on the 2 ace of spades…)

  • Spades = Burpees
  • Clubs = Merkins
  • Diamonds = Dips
  • Hearts = WWII Situps
  • Total exercises per suit = 140
  • Total run = 1 mile

After round 3 YHC challenged pax to do 5 x five man Merkins.  If successful, last round of spades would be changed to squats instead of burpees.  Pax formed a pentagon and put their feet on the back of the person behind them.  Merkins performed in cadence.  Pax were successful, or at least the opposite side of the pentagon assured the YHC that we were…

After final round, enough time left for a triple nickel up the hill.  Sprint to top, 5 x squats, sprint to bottom, 5 x monkey humpers.  Repeat 5 times.

Moseyed back to  start to close out.

Pledge

Announcements: Convergence next week.

Prayer Request:

  • Edison’s family as they deal with the death of his M’s sister
  • Bandit’s father and friend as they deal with death of their M’s.

Go Army, Beat Navy!

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