F3 Gastonia

Fitness, Fellowship, Faith

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Cause we need IT!

May 5, 2016 / / 0 Comments

It is unbelievable how doing this thang that we have impacts our lives. When the world feels like it is crashing in on us we can post to a workout and feel a little relief. Whether it’s through the release of stress from working out or brotherly love and support. It is apparent we do this because we need it. Thinking back I can’t imagine not ever finding this and my brothers not being in my life.(Thanks Dolph!)

Warm Up:

Seal Jacks x 15, Imperial Walkers x 10, Hillbillies x 10, Goofballs x 10

The Thang: Circuit work with tokens

1 minute of each with a 20 second break to switch. Box jumps w/50 lbs vest, Jump rope, Slam ball from over head, 40 lbs kettlebell lifts, tire toss. Each PAX gets a turn with each. In between each round we went for a mosey around the parking lot to the playground for 10 pull-ups. 3 rounds of all completed. Shout out to Billy Madison for the weight vest mosey! We had a few minutes left to finish strong with some BTTW hip slappers and Australian Mtn Climbers. Good work men!

COT:

Pledge, announcements, Prayer request( Tooltime and his coworkers, Billy Madison’s M(Veronica Vaughn).

As always a pleasure gentlemen and thank you!

 

F3Winnsboro’s 1 year anniversary pre-blast

May 4, 2016 / / 1 Comment

It’s hard to believe that it’s already been a year since F3 launched in Winnsboro. We have enjoyed ups and downs in our numbers but we have a strong core group of pax that is growing. And what better way to spark that growth than to host our 1 year anniversary with a 2 hour BeatDown. On 5/23/15 we started out with just a 1 hour Saturday workout but quickly found the pax wanted more. Now we have 3 running workouts a week (#NeedForSpeed) and 2 boot camps during the week (#OldArmory) and abs only beat down (#Crunch) on Wednesdays and a 2 hour beat down every Saturday (#OldArmory).

If you helped launch us at our AO #OldArmory than you know it already has a challenging terrain. The Q’s promise to use the that terrain along with all of the toys we have collected throughout the year.  Some of these toys include bricks, blocks (we call them scorpion death blocks), tractor tires, buckets of gravel, and telephone poles. Needless to say you will get your gas money’s worth for making the trip in this workout.

So tell all pax and potential FNGs that you know to make plans to #clowncar and come celebrate F3Winnsboro’s 1 year mark with us. Just like every car dealership in the world, it’s just a 15 min drive from anywhere.

-Doobie

May the 4th Be With You

May 4, 2016 / / 0 Comments

F3 Gastonia tweeted the prior evening that Stroganoff had the Q, but was quickly and harshly reprimanded by Mr. Wolkfpack Grinder himself. Turns out YHC had the Q for the imperial beatdown on this 4th day of May (national Star Wars day or something). 10 PAX made the effort today and chose to take the DRP and were ready to go – except for Hush Puppy who was coming in hot and had to make up SSH to get caught up.

Here is what was done… disclaimer first, then the pledge.

Warm Up

  • Side Straddle Hop x20 IC
  • Mountain Climbers x20 IC
  • Moroccan Night Clubs x40 IC
  • Peter Parkers x20 IC
  • Toy Soldiers x20 IC

The Thangamajigger
Mosey to Martha Rivers, but instead of the normal left turn at the entrance, we unexpectedly continued to the service entrance near the baseball fields. Just the first of several deceptions. We continued Linus-clockwise around the baseball fields. YHC was looking for a good place for a COP so we stopped on the backside (there was a bit more light) and waited for one straggler. Turns out this was not a straggler, it was some future-FNG running on his own. How would you like to be running in park with no light and have 10 guys stop on the trail waiting for you to pass through? Dude just trucked right through – NoFear! We all got a good laugh and continued to find a suitable place for the COP. Ultimately we mosey to the pavillion inside the baseball fields.

The next exercise is… the LBC x30 IC.

Then we hit the pavement again. This time we head out the north spoke regular-clockwise for 1/4 lap around the baseball fields and back to the pavillion.

The next excercise is… Peter Parker x20 IC. YHC has a breaktrough discovery. Peter Parker’s are just Mountain Climbers at half-tempo. Just to check, we do MC x10 IC. Yep… kinda similar like.

You got it… Mosey. This time we head south (Linus-clockwise) for 1/2 lap around the fields and back to pavillion.

The next excercise is… Plankorama

Then mosey east and go clockwise for 3/4 lap and back to pavillion.

The next excercise is… Russian Twist x20 IC.

Next we mosey east for 1 lap around the fields and back to pavillion.

The next excercise is… Dying Cockroach x20 IC.

Times almost up so we head back towards Pelicans. But we have two stops along the way… first, we hit the curp for 3 sets of Baby Dips (20 reps, 15 reps, 10 reps), mosey a bit more and knock out 10 Mericans IC before we get back to parking lot.

Total milage = 2.5 miles.

Finished with COT, Namorama and BOM.

Anything left out?

May 3, 2016 / / 0 Comments

7 PAX gathered in the eerie post-storm gloom at the Folsom.

Disclaimer

With a slight drizzle upon us we mosey down to the lower parking lot with a nice paced lap around Coming to a stop at a nearby shelter.

Warmups: IC

SSH

calf raises

flutter kicks

Tha Thang

partner up, PAX 1 reverse suicide width of parking lot while PAX 2 prison push-ups, switch it up. Then PAX 1 duck walks a distance while PAX 2 plank jacks, switch. Then P1 inch worms(easier in demonstration) a distance while P2 LBC, switch. Then P1 toy soldiers while P2 flying squirrels, switch.

Mosey to first corner of parking lot stop 10 SSH, mosey to next corner 10 squats, mosey to next corner Freddie Mercuries. Mosey back to the upper lot for the Pledge.

With a quick recover, Dolph couldn’t help himself but to throw in 10 burpees on your own, we abliged the notion. Then we Circle up for some 1 minute drills, merkins, toe squats, mt climbers, and ended with a Ring of Fire merkins x 10!

Announcements, prayer requests lifted up, and prayer for the road!

great job men, and thanks for the opportunity to Q!

Merkin & Burpee Downpour

May 3, 2016 / / 0 Comments

The Storm took on its name on the drive over this morning. Heavy rain and lighting an hour before I felt sure would lead to a light crowd if any?  To my Surprise 8 regulars and 1 FNG posted to start the day off right.

 

Warm Up (IC)

SSH

LBC

Merkins

Mosey at a friendly pace around parking lot

Imperial Walker

 

Thing

 

10 min of Run and Merkins around upper parking lot

Run 1 min

Merkin 1 min

rinse and repeat for 10 min

After 10 min one more lap for good measure and than plank at the gate for the six.

Flutter Kicks (ICx30)

5 min of BUrpees

10 Burpees a min for 5 MIn

Flutter Kicks (ICx30)

Mosey to the Softball field in search of BA Blocks. Unable to locate the blocks we had to call and audible and do Dora 1/2/3 with out

200 Squats

100 Merkins

50 Burpees

Partner runs down thread trail to bottom and back up while other does above exercise.

Ran short on time and had to stop short of Burpees. Mosey back to cars for COT.

One more round of 10 Burpees.

Pledge

Welcome Bill Fangman (Chocula)

 

Prayer Request-: T-Squares son

Not having the word of the week with me I found this little bit of advice on Twitter this morning. Three words we often hear that tend to have a negative meaning

F irst

A ttempt

I n

L earning

 

 

E ffort

N ever

D ies

 

N ext

O pportunity

 

As always a pleasure to lead this group.

 

Outhouse

F3 The Musical

May 3, 2016 / / 0 Comments

MOUNT MADORIYAMA GASTONIA — A record-breaking number of PAX showed up to audition for F3 the musical. “I couldn’t believe how many are here,” Floppy Disk, the producer, said, “these guys must love the theater.”

After a short warm up the main audition started. Siri, the musical director, loaded up the first song, “Flower”, by Moby. The goal was to show the upper body stamina by doing mericans every time Sally went up and came down. Completing this was a struggle for all the men, grunts and groans were so loud they could be heard over revved up Eleanor.

Next up came the song Roxanne and it did sting. A burpee every time her name was called and it was called a lot.

To round out the dance portion, Joe Nichols did a rendition of “Yeah” and the men were saying “No, No”, but it kept on. This time with a squat for good measure.

Most concerning of all was after the songs ended, Allen Tate, one of the men auditioning, kept pirouetting through the parking lot and many had no idea he was such a balletomane.

In all seriousness thanks all for coming out!

Warmup IC

  • 20 Windmills
  • 10 Smurf Jacks
  • 1 minute arm circles forward
  • 1 minute arm circles backward

Main Thang

  • “Bring Sally Up” with mercans
  • “Roxanne” with Burpees
  • “yeah” with squats
  • Whamo Lunge Walks – each PAX got a turn
  • 1 circle mercan
  • reverse hill run 10 LBC at top, forward down hill, 10 LBC — Total of 5 climbs
  • Modified zombie walk. Lunge, Lunge, Burpee For 30 feet.
  • wall sits
  • Frog hops
  • 50 wall taps
  • 50 tricep dips
  • 2 sets — 10 scissor legs, 10 in outs, 10 v-ups
  • low plank (plank jack when anyone yells “Yeah”)
  • in place jump roping 2 mins

    • Ended at the flag for announcements, pledge, and COT.

Derecho is Running!

May 2, 2016 / / 0 Comments

3 Loyal Pax meet this morning to battle the storms at Derecho! These men got better today, even though no Q was set, they still came!

Warmup

20 SSH IC
20 IW IC
20 LBC IC

A short Mozy to the flag for the Pledge, and then the Thang began.

Thang

A long Mozy to the Goat’s parking area, after that 11’s seemed like a bad idea, so thats what we did. 11’s the long length of the parking area with Squats and Mountain Climbers, we lost 1 during this part of the work out, due to apparent bowel distress. He was picked back up on the Mozy to Cramerton. After getting to Cramerton, a round of 10 PU were done at the gazebo, and then a lap around the town, and then another set of 10 PUs. Then a long mozy back to the start, and this concluded the Thang, and the time.

What about Bob?

April 30, 2016 / / 0 Comments

Another Saturday, another Gashouse workout. 13 PAX gathered in the gloom for the JK2 Beat Down plus a side of stroganoff. No late stragglers and no FNG’s so there was a very short disclaimer from Stroganoff before a quick warm up that included some in cadence work:

SSH X 20
LBC’s X 20
Imperial Walkers X 21
Freddy Mercury’s X 20

Short mosey to the main flag in front of the Schiele for the pledge followed by the mosey to the Grier Middle School Track for:

The Thang

Back by popular demand as it has not been instituted lately was the Wolfpack Grinder. It has been a while since The Wolfpack Grinder has been performed and I must admit a moment of pride when I heard a few groans when announced what the first exercise would be:

On the track:

10 in cadence squats
Run 1/2 lap
25 Merkins OYO (Plank until all PAX complete)

10 in cadence squats
Run 1/2 lap
30 Mountain Climbers OYO

Rinse & Repeat

With the WP Grinder complete, the PAX moseyed to the courtyard for some Dora 1-2-3:

Partner 1 performs exercise while Partner 2 runs the steps and returns to pick up the cumulative counts as follows:

100 Merkins
200 Squats
300 single count flutter kicks

This took us to the halfway point and the Q was turned over to JK2 for the main beat down.

Mosey to the field for some partner work JK2 called BOB (or maybe BOB biscuit). BOB included some cumulative partner work that included the following down painment:

50 Burpees
100 Overhead presses
50 Burpees

We headed to the track for something but someone mentioned the word biscuit and bojangles in the same sentence so JK2 jumped on the opportunity to squeeze in a Whoopee special Bojangles Biscuit. Thanks.

We then moseyed back to the Schiele for some dip work at the picnic tables:

Dips X 30 OYO
Dips X 30 OYO

Thought we were done, JK2 thought otherwise.

Time for a round of In-Cadence Mary to finish it out:

Dying Cockroaches X 25
Flutter Kicks X 40
Hello Dolly X 30
Mountain Climbers X 25
Merkins X 15
LBC’s X 25
Nice work men.

Announcements: F3 Dads event today at the Schiele; Advisory meeting Sunday night (tomorrow) at a new location to be determined;

Several prayer requests. Finished with the name-o-rama and JK2 took us out with the prayer.

Many thanks to JK2 for a terrific Q today. I appreciate the opportunity to lead.

Until the next one.

Aye!

Stroganoff

Pre-Mud Run prep

April 29, 2016 / / 0 Comments

It was a beautiful day at Mt. Midoriyama, with the Mud Run looming on Saturday, figured a full body workout was needed!!

Warm-up:

-25 SSH IC

-15 Don Q IC

-30 LBCs

-Pledge of Allegiance

Thang:

Run drive at each break on the right:

-25 merkins

Middle of drive near soccer fields:

-25 squats

Continue to playground

-10 pull ups

Continue to stop sign and turn around

Finish at flag

Total of 150 merkins

Check time:

-Zombie walks to the bleachers (about 40 yds.)

-20 Flutters IC

-Homer/Marge IC

-11’s (Jump ups and dips)

-Modified Jacob’s ladder- Run horse pits 6 times with increasing number of burpees each trip

-Mosey to stairs for calf raises (about 120 total)

-Mosey to playground for 10 pull ups

-Mosey back to flag for a little Mary

  • 10 Squat jacks
  • 20 Hillbillies
  • 10 Monkey Humpers

Announcements:

April 30-Mud Run

May 14th-Caromont Community Challenge    http://www.caromontcommunitychallenge.com/

*Great work as always!! Always a pleasure getting the opportunity to lead!!

 

Is That a Manhole Cover or a Merlet?

April 28, 2016 / / 0 Comments

Not sure why “Splashing Merlot” is not found in the F3 lexicon as its used quite liberally among the PAX to describe involuntary, forceful expulsion of the contents of one’s stomach through the mouth and sometimes the nose during, or as the result of a beat down (often linked to an FNGs first post).  I noticed this today as I wanted to see if “Merlet” was officially in the F3 lexicon.  Apparently not.  We’ll get back to this shortly.

It was a comfortable 64 degrees in downtown Cramerton as 8 PAX gathered to get uncomfortable. While there were no FNGs today, it was great to meet Soprano who made his first workout just the day before. We started with the full disclaimer, the Pledge of Alegience and then a short run across the bridge to the Goat Island park.  Noticed we were missing the battle call, “TAKE THE BRIDGE!”  Looking forward to BA’s return after softball season!

Warm Up

SSH x20 IC
Mericans x10 IC
Low Slow Squat x20 IC
Toy Soldier x10 IC
Body Builders x10 IC (8 count)
Stretch (right over left, reach for toes, flapjack)
Rinse and Repeat X2

During first round of Mericans we tried something new (for me at least)… start in plank, in cadence, ONE (down), TWO (push up to plank), THREE (right arm up & alternate each rep), FOUR (back to plank). Good alternative to the standard Merican for a dynamic stretching warm-up – if you really reach.

After the warmup we ran across the other bridge to the parking lot for a quick count-off. Yep… still have 8.

Next is the Merican Suicide Ladder. Starting next to the rancid trash can (yeah, sorry about that guys), we run 25 yards to the manhole cover and back, do set number of Mericans, then rinse and repeat X6. Since this is a ladder which infers we are climbing, we increase reps of Mericans by 5 for subsequent rounds. It went like this…

Run 25 yards and back to start
Complete 5 Mericans
Repeat x6
(Total 300 yards and 30 Mericans)

Run 25 yards and back to start
Complete 10 Mericans
Repeat x5
(Total 250 yards and 50 Mericans)

Run 25 yards and back to start
Complete 15 Mericans
Repeat x4
(Total 200 yards and 60 Mericans)

Grand total is about 1/2 mile and 140 Mericans. Oh yeah, it turns out the manhole cover was not what it seemed. Brownstreak keenly recognized this as a “Merlet”, or the artifact of Splashing Merlot. It was about the same size as the manhole cover, but more chunky-like. Did anyone leave that from last week’s Goat Island beat down? Uh, cleanup in isle one.

Once we recovered from this pain station, we started with a run back to the middle of the park, but as YHC began to head back, I was somewhat drawn to the hill to the left of the trail on the way back for an impromptu round of Elevens. Burps (10,9,8,etc…) at the bottom and LBCs (1,2,3,etc…) at the top.

Next we run back to the middle of the park for a brief motivational speech before continuing back to the parking lot where we started. With 1 minute remaining, we finish strong with Dying Cockroaches.

Moleskin
Remember to keep pushing the rock. It doesn’t get any easier, you just get stronger. This is true in fitness, in your relationships with others, and in your faith. Man can only see what is beside and in front of him. He cannot see what is coming up from behind. That is why we lock shields with our brothers who can check our six. At some point, the unexpected can catch us by surprise and that is when we most need our brothers to be there for us.

Aye!

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