F3 Gastonia

Fitness, Fellowship, Faith

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Jack Who?

9 PAX posted to Midoriyama on Tuesday. Many of the points whores were noticeably absent now that the competition is over. Don’t stop pushin on that rock.

The Warmup:

Sealjacks, burpess, morraccan nightclubs, and a good long mosey down to the end of the road and back. We gathered some blocks and made our way over to the parking lot.

The Thang:

We did a series of exercises and then did a round of Rugby Sprints. Rinsed and repeated about 3 times I think.

10 Curls

10 Goblet Squats

10 French Curls

10 Skater Lunges

5 Jack Hells-A new one straight out of the Hotbox in Metro. It’s a Jack Webb but on the OH press you use a block. It sucked. I like it!

By the last round of sprints I had Wiki wore down to an even match with an old guy. One more round and I think I would have beat him.

We put up the blocks and had a little time left to wall sit at the turd shack. Each PAX took a turn running around the building and we finished just in time.

The COT:

Pledge

Namerama

Announcements-SFN and convergence 4/13, Ruck CSAUP 5/4, Extinction run 5/18

Prayer Request-Life is good, Happy 79th Birthday to Def’s dear sweet mother

 

A Phoenix, rising from the ashes…

Early on in the pushing rocks challenge there was a bit of mumble chatter about a certain man. Not just any man, but one that was an OG and not just any OG, but the one at the top of the fitness mountain top. He lived in Dallas within a few burpee long jumps of the Old School. He had a pull up bar in his front yard, old tires for high-steps, a plyo box. Yes, his front yard looked like a miniature Spartan course. where not only did the man train, but they held family training events. Overweight Dallasians, would amble by and be in awe as this chiseled speciman carved his body into lean mean, fighting machine. And then his grandmaw’s house became available, and he left us for the hood on the Charlotte west side. He linked up with the Charlotte elite and make no mistake, he was one of the elite. But he was only part of the Gastonia region in legend, a Kotter if you will. He would catch some flack from time to time; would he ever join us again? An like the phoenix rising from the burnt ashes, that day came.

Warm-up:

  • SSH IC x 100
  • Don Q x 1000
  • Brief disclaimer: “If you want your ass kicked, follow me…otherwise suck it!”

Mosey:

We went on a 10 mile run at a 6 minute pace. It was brutal…only stopping to sweat every now and then. Was this David Goggins that came to Q? We pressed onward circling back to the first stop at Parkwood Baptist Church. Hardly out of breath, the Q calls for 100 burpees. Next are parking lot 11’s – Mike Tyson’s on one end, lunges on the other. We discussed the upcoming re-match of NC State vs. Duke – the Q is clear as to where his allegiance lies despite the name on his diploma. At the end, he asks for a negative 10 count – we’re already late for the next stop. We perform burpee-long jump lunges to the next stop at the Veteran’s hospital no less than a mile away. We arrive at the bottom of a steep hill with a 10% grade. Time for Triple Nickle – SA grins broadly, it’s as if the Q stole his simple Weinke (minus the 15 miles we’ve run already). Diamond Merkins at the bottom followed by Big Boys at the top while holding a small boulder over-head. We carry the boulder up and down the hill that makes the Crowders back-side trail feel like Sunday stroll. The PAX are gassed and the Q tells them to suck it up – this is the warm-up.

We do an Indian Run for the next 6 miles hitting the greenway and circling through Sherwood n/h. We arrive at the elementary school – there is a bull dozer in our way – the Q lifts it with one hand overhead and tells the PAX to cross under – Holy Shit, Moses just parted the Red Sea (yes there is irony is cursing and quoting the Bible – the Q doesn’t give a shit – onward!). We arrive at the track – the Q hands out 50 lb weight vests and says to put them on NOW!. He then calls 3 exercises: Hand Release Merkins, Squats, and Flutter Kicks – SA is beaming with joy. The first round is 5 reps – run a lap and if you don’t return to start in 60 seconds, a 25-burpee penalty. We barely make it back. Round 2 is 10 reps with a 40 second return: we miss and do the penalty. This event goes on for eternity all the way to 50 reps and then the pyramid scales down the other side. The PAX can barely move at this point. Q looks at his watch and says jail break back to the AO! The Q tears out like Flash Gordon chased by lightening – the Q wins. The rest of us stagger into the parking lot. There is one minute left – burpees until time is called.

COT – extinction run in May, Goonie, Community Foundation Run. Prayers for the PAX that survived and those that didn’t. Happy Easter.

Moleskin – don’t invite David Goggins to Q and if you want a solid beatdown, reach out to Pizza Man, he’s a giver.

Thanks for the Q PM – enjoy spring break.

Parts of this story are true and others are fabricated – figure it out yourself, or better yet – don’t be a puss and post when Pizza Man Q’s and feel the pain (in a good way).

Midoriyama 3/28/24

Great weather for a VQ. I brought out a lot of old people to the workout with the VQ announcement I made. I also had to back up my words with a good workout so that’s what we did.

Started off with a quick introduction and warmup. As I called the first stretch, the first VQ test came as they all at the same time started complaining and taunting to try to get me off, but I persisted. We then moseyed across the street to the paved trail. There we did a 10, 20, 30, 40 stack workout. We started at the top with 10 then ran around the trail and stopped at each bench to stack each workout. 10 Mike Tyson’s, 20 American Hammers, 30 Squats, and 40 Merkins. After the Merkins were finished we down stacked and went back 40, 30, 20, then 10. After the six was in we moseyed over to the hill near the lake and did a triple nickel. Squats at the top and dips at the gazebo. Time was running short so we finished and gathered back up at the flag there we did 5 minutes of merry to end.

I’m grateful for each one of you that showed up for my VQ. Your support made it a blast and can’t wait to Q more.

F3 Folsom – April 2, 2024

YHC made his debut Q at Folsom this morning. I wanted to get to the AO yesterday and take a look at what it had to offer, but I never made it. So my Q was basically a mix of stuff I like to incorporate in my own workouts (running and cardio).

Seeing no FNG’s I gave a brief disclaimer followed by the Pledge of Allegiance.

Out the gate a mosey to one of the lower parking lots.

WARM UP:
25 SSH (IC)
Run to the other end of the parking lot
10 Imperial Walkers (IC)
Run to the other end of the parking lot
10 Merkins (IC)
Run to the other end of the parking lot
10 Low Slow Squats
Run to the other end of the parking lot
15 Goofballs (IC)
Run to the other end of the parking lot
15 Mountain Climbers

We took off to the other lower parking lot adjacent to the park. Seeing some light poles I decided to do a burpee at each light pole. There were only three light poles so we did one, two and three burpees at the light poles.

ESCALATOR:
10 Merkins (Run Around the Parking Lot, Stack the Exercises, Rinse and Repeat)
10 Merkins, 20 Squats
10 Merkins, 20 Squats, 30 American Hammers (count one side)
10 Merkins, 20 Squats, 30 American Hammers (count one side), 40 Seal Jacks

Next we ran to a smaller parking lot up the hill.

TRIPLE NICKEL:
5 Mike Tyson’s, and then bear crawl to the other end of the parking lot and perform 5 Big Boy Sit Ups, and then lunge walk back to the start.
Rinse and repeat five times.

Next we ran toward the horse track for a modified dora.

MODIFIED DORA:
50 Hand Release Merkins
100 Jump Squats
150 Freddy Mercury (count one side)

ANNOUNCEMENTS:
Convergence is Saturday, April 13 at CaroMont Health Park. Start time is 7 a.m.
Community Foundation Run follows the convergence. Purple Haze has two chariots and five PAX that have committed to push the chariots. If interested, see Purple Haze.
Goonies Ruck is May 4 at 3 a.m. at Gashouse.
Extinction Run is Saturday, May 18 at 9:00 a.m. at Primary Brewery. Suggested donation is $20. In addition Bos is raffling off a ruck sack (3 tickets for $25).

PRAYERS:
Wirenut’s family.
PAX traveling for Spring Break
Marriages
PAX on IR or dealing with illnesses

AYE,
Radar

 

 

Laps and Reps

Good crowd at Folsom as always. I had a beating that consisted of a lot more running than I usually put into my workouts. With that said we focused on the warming up and stretching the legs especially during the warmup and quickly headed up to the tennis courts to get to work.

Tha Thang.

Every round has a 5 Burpee Buy In then a working set of each of the following exercises.

  • Merkins
  • Jungle Boys
  • Big Boys
  • Lunges (RLO)

Each round was followed by a run. Each round we added reps while cutting a lap from the run. So the first round was 5 reps of all exercises followed by 4 laps. The second was 10/3. The third was 15/2. The fourth was 20/1. Followed by a final round of 25 reps and a recovery lap of needed. Once we finished there was only one thing to do and that was to run it back this time we only ran 1 length of the tennis courts between rounds and we went from 25 reps down to 5 reps. Keeping the 5 burpee buy in each round was a must. We did however for time drop the  lunges and picked up LBCs instead.

Someone said they were coming out to my workout this AM because they knew I wouldn’t be doing a lot of running. Well my watch showed about 3mi. That’s more than enough for me so jokes on you I guess haha.

TIME

COT

 

Montanas VQ The Fighting YANK

27 PAX came out in the Gloom to see how this VQ was going to go. I surprised a few with this VQ. Started with disclaimer, pledge the mosey to covered area for warm ups. 

Warm up consisted of count off of 11 SSH, Merkin, Mountain climber, LBC, Imperial Walker, Toy soldiers , High knees, Butt kicks Right over left the  Flap jack.  

Mosey to bunker

11’s

10 Big boys, 1 hand release merkin, Lung walk from end to end

PLANK WHEN DONE

Dora      Partner Up  Against the Wall

100 Dying cockroach.. count on side

200 flutter kicks.. count onside

300 calf raises while Partner mosey’s to street and back

PLANK WHEN DONE

4 Corners    Setup

15 reps in 4 corners 

  1. Heals to heaven 
  2. Lift Squats 
  3. CDD’s
  4. American Hammer, count one side

Mosey back to yank for 5 minutes of mary.

 

Prayers for turtle man, huckleberry, breaker breakers aunt, Anchorman, blueprint, Tooth Fairy, Bos 2.0, Pilgrim friend, Brutus’ M.

Praise Fonda back in his home!

Named Ocho’s 2.0 Bolt.

PAX were also entertained by Nutria’s 2.0 Goofball sales pitch for scout cards, chocolates, and meat sticks.

Happy Easter @ Folsom

What is easter with out the easter bunny? well i dont know about a easter bunny, but guess what kind of bunny comes to Folsom??????

This was basicly watered down IPC week 4. IPC week 4 is what took out my back/sacrum for 6 months. I had to get back on the horse. Block work and Murder bunnys for 45 mins. It was great..

Also Bob the Builder showed up at 6:10 asking why nobody was at Poston park at 5:30…. we had a lesson in the difference in AM and PM.

SYITG
Balljoint

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