F3 Gastonia

Fitness, Fellowship, Faith

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9-11 Memorial Workout

September 11, 2015 / / 0 Comments

Warm Up

There were multiple fire trucks/medics running code around the downtown area during warm ups. It was not planned but the din was appropriate for the memorial beat down.

  • SSH IC x11
  • Merkin IC x11
  • Mountain Climbers IC x 11
  • Don Quixote ICx11
  • LBC ICx11
  • Heal Touches ICx11

#PledgeofAllegiance

Mosey to conference center parking deck then took stairs to top of parking deck and performed:

  • Lunges IC x11
  • Prayer squats ICx11
  • Backward Bear crawl up the hill

Mosey to stairs.  YHC asked the question, “there are five flights of stairs and the WTC has 110 floors. How many times do we need to go up to make 110?”  Responses varied from “1” to “2”. The PAX could use some math skills obviously.

The THANG

Up and down the stairs at the conference center deck. We would pause at the bottom level and plank, hold a squat, or walk around until the last man’s feet hit the ground and then would charge back up the stairs.  At the halfway mark, we paused at the top for:

  • Merkins ICx11
  • Monkey Humpers ICx11 (a little wobbly going back down)

Back to stairs for 11 more reps up and down to complete the series at the bottom of the deck.  The WTC has 110 floors.  The PAX climbed the parking deck stairs up and down a total of 22 times. 5 floors times 22 equals 110. Math is simple, right?

At the bottom of the deck…

  • Partner up ones and twos
  • Ones bear crawl up the parking deck incline
  • Twos run to the next incline and wait for ones to catch up and then they bear crawl up the incline. Repeat to the top of the deck.

This was followed by a set of lunges across the length of the top deck.

Then, partner up and burpee long jumps ten yards each for the length of the deck.

Down the stairs again and out to the benches for a set of, you guessed it, 11 Dips.

Back to Pavilion for one round of Flutter kicks x11 in cadence.

 

The COT was held and the PAX expressed their thankfulness for many wonderful things such as family, faith, F3, careers, Freedom of religion, and service to others, and concern for the first responders who sacrificed on 9-11 and every day.

Great effort today #HIM

Scale the Mountain + Wheel of Pain

September 10, 2015 / / 0 Comments

9 PAX posted in the GLOOM at Goat Island, including a record number that peeled in sideways at 0529. Still…right on time is still on time. Warmup as follows:

* Peter Parkers (remain in position after)
* Merkins (remain in position after)
* Mountain climbers
* Side Straddle Hop
* Squats

Pax then moseyed over to the parking lot side of the bridge and commenced the thang. First up was 5 trips climbing up the rocks beside the bridge. Props to all for staying upright despite the glasslike surface conditions courtesy of some ill-timed-but-much-needed overnight rain.

PAX then proceeded to #takethebridge (note: we need BA back, he has the best battle cry by far) and moseyed over to the park for a scenic tour.

First up was a 4-minute round of Col Trautman, making use of the monkey bars the Cramerton taxpayers generously provided. Afterward we moseyed around the walking trail to the cornhole boards and did 5 round of 1 burpee/sprint to the drink machine/1 burpee/sprint back. Then a mosey over to the playground where we did 3 rounds of squats followed by a trip around the playground by any means necessary (over/under/through the ropes that those darn kids make look so easy). Squats started at 20 and increased by 5 each circuit.

After the first circuit we did a mini-repeato, with a 2 minute Col Trautman and an abbreviated burpee/sprint circuit until we had to call time. Mosey back to the lot for COT. Thanks to all who posted, you gentlemen make it what it is!

Moleskin:
– Prayers for TopHat’s friends out of work and looking.
– Prayers for law enforcement while we weather the current unrest.
– Need a Q for next Tuesday. Somebody step up!

Tuesday’s Backblast at the Storm

September 9, 2015 / / 0 Comments

  Thirteen PAX posted to the Storm for Tuesday’s “climber” beatdown.  After a quick warmup of SSH, Windmills, Merkins, LBCs and Freedie Mercurys we proceeded to Indian run for half a mile.  Then came the climbing: Ladder drills across the field with escalating number of flutter kicks and Rosalitas every 20 yards with spints or running backwards in between.  Next were ladders of Merkins and Carolina Dry Docks with Bear crawls and Lunges in between.  Once all PAX were suficiently winded we took a break with dips followed by running the stairs and more dips on the other side.  Finshed off of wind spints up and down the hill with LBCs at the bottom and Merkins at the top.  One minute left so AMAP burpees to finish.

Freight’s Birthday Workout where Everyone Gets a Gift!

September 8, 2015 / / 0 Comments

In celebration of his own birthday (turning 36), Freight bring a classic beatdown to 18 GasHouse PAX.  Here is how it went down.

Mosey to the flag for the Pledge.

Mosey to the Greer field for the Warm Up which included 36 reps each IC.

  • SSH
  • Merkins
  • LBFC
  • Plank
  • Back Plank
  • Crab Cakes
  • Boat/Canoe (don’t think this was 36 reps… forget how we counted this)
  • Sumo Squats

Bear Crawl Ring of Fire

Hot Laps – Partner up. One partner runs 1/4 lap while other does an exercise. Then switch. Run four laps total.

  • 1st lap-flutter kicks
  • 2nd lap-plank
  • 3rd lap-sit ups
  • 4th lap-squat and hold

Guantanamo

Mosey back to the flag

Zombie Walk home( bowlers lunge)

Circle up for a few extras till top of the hour…

Hillbilllies, Peter Parker,Parker Peter, Morrocon Nightclub, Over Head Claps (wow, that was really hard).

Donkeys spotted in Downtown Gastonia and a vandalized wall…related or just a coincidence?

September 4, 2015 / / 0 Comments

Well, we started with 7 Pax but that quickly changed to 10 with the arrival of 3 more shortly after we started the warmup so the warmup was extended to make sure we all had time to get the juices going early this Friday morning at the Rotary. We did a couple rounds of SSH (any self respecting WU must have some SSH, in my opinion) and added an extra Merkin for each late arrival just to show our appreciation for their arrival. I had an unexpected meeting at 630am and had Roscoe in the bullpen so we got to it pretty quickly. The highlight of my day was donkey kicks with a big group “eee-ooohhhnnnn!!!” every 5th rep. Thought it was good on paper but turned out better than expected for me. Not sure how the rest of the herd felt but at this point guess it really doesn’t matter. Here is what I recall:

WU:SSH, Merkin, Mountain Climbers, Flutter kicks, IN COME THE LATE ARRIVALS, second round of SSH and just a few Merkins to acknowledge their presence….. did about 15 or so of each

The Thang-

Modified Indian run thru downtown (leader chooses path). First Pax drops off and does 10 Merkins while others continue Mosey, at completion of 10 Merkins he gets up and catches up to back of Indians and yells “go” at which time the leader peals off and does 10 Merkins….repeato until Q reaches pre-determined but undisclosed location at parking deck. At deck we started version of Jacob’s ladder: bottom of stairs 1 squat, run up stairs to top of deck and do 1 Scorpion Dry Dock (CDD with 1 leg up-my second favorite of the morning and will be a part of my future Qs in the near future). Outhouse attempted with both legs up for extra credit but not sure how well that turned out. Run down the stairs and increase squats to 2 then back up the stairs with 2 Scorpion Dry Docks…up to total of 7. Bandit did some extra credit SDDs which allowed me to pass him at the end. Would like to think he was just being nice but could have been excitement about the SDDs. Once this was completed we moseyed back towards the flagpole and the Donkey fun started.

Halfway back we stopped for a short donkey kick interlude….Donkey kicks in sets of 20 X 3 rounds with eeeeoooohhnnnnn at every 5th rep in cadence. We had a 15-20 second rest between sets to recover. The only thing that would have made this better would have been either more Pax for a louder battle cry or an audience of dumpster divers to cheer us on. Unfortunately for us we had neither but it still brought a smile to my face. Note to self: next time, more sets just because I liked it so much.

We then moseyed to the bridge for a little partner work with escalating Contra Burpees and some running. P1 started with flutters, P2 ran across the bridge and back. On arrival both P1/P2 did 2 burpees with single merkin portion. P2 then did flutters while P1 ran across then bridge and back at which time both P1/P2 did 2 burpees with 2 merkin portions. This continued until total of 5 merkins with each burpee then both Pax ran across the bridge and back.

I then went to my corner and tagged Roscoe who came in off the top ring ropes to deliver a 15 minute barrage of unrelenting punishment  along with some well-rehearsed vandalism…BIG THANKS TO ROSCOE.

I received my info from Roscoe…I consider him a very reliable source however there were no press/press/flings in his report so………..just saying, accuracy may need to be verified.

The pax were electrified as Roscoe took over and led a lunge walk across the train bridge followed by some prayer squats. The next exercise was people’s chair, but the tops of the half wall were not secure. To prevent a vandalism report with ten suspects (9 more than Roscoe was accustomed to in his younger years) they moseyed to the wall under the lights and performed the People’s Air Presses in cadence. Wise choice by the Q to walk on the right side of the thin blue line I might add.

The pax then moseyed to the Pavilion for some Homer/Marge on the big stage with some back stroke in the imaginary pool followed by a wave of Derkins  and then more Derkins in cadence. Merkins and step ups were followed by Freddy Merc then Namorama, COT, and finally the Pledge. Glad someone is remembering the pledge-always forget at the beginning due to my excitement about the WU and moving to the Thang.

GREAT MORNING FOR ME, ALWAYS LOVE TO Q-DEFINITELY THE BEST WAY TO MAKE SURE I DON’T FARTSACK EVEN IF I DO OCCASIONALLY HAVE TO LEAVE EARLY. GOOD TO SEE EACH OF YOU THIS MORNING.

 

 

#GoatIsland Backblast – “No Running”

September 3, 2015 / / 0 Comments

Nine PAX gathered this morning in the #gloom for another running-free workout from Godfather. After a few jokes about #45minutesofmary and a short debate on whether or not to just skip the workout and get coffee, the consensus was that we should get started with the beat-down…

The Warm-Up was a round of six exercises in-cadence to 15 reps. Exercises included Side Straddle Hop, Imperial Walkers, Hillbillies, Merkins, Little Baby Crunches, and ended with Don Quixotes. After a short mosey to the end of the parking lot, it was time for…

The Thang

Part 1 included four trips across the parking lot. For each trip, the PAX completed an exercise to the midpoint and mosey’d to the end, planking until the six arrived. The first trip down started with Bear Crawls to the midpoint, second came the infamous Zombie Walk (which revealed one Brown Streak’s only weaknesses: his short legs), third came High Knees, and Part 1 concluded with Backwards Skip. Admittedly, I wrote down that we would do ten burpees OYO after the second and fourth trip, but I completely “forgot” to do that.

After a quick count off (#tclaps for getting it right both times) and a short mosey to first bridge, where the Godfather revealed the PAX would not TAKE THE BRIDGE as they were accustomed to, but would rather do an Inch Worm across. For those of you out of the know, and inch worm is like a Bear Crawl, except you keep your hands stationary until your feet meet them, then you extend hands out as far as they go and repeat. #Omaha was called about half way across the bridge, and a mosey took the PAX to the other bridge.

For this TAKE THE BRIDGE, the PAX were introduced to a new exercise called Batman & Robin. To complete a successful B&R, you must partner up and get back to back. After locking arms, both partners squat and begin to walk. One will be facing forward and the other will be walking backwards. Half way across the bridge, partners switch. Notes from B&R: height matters!

At the end of the bridge, it was time for another round of Dora 1-2-3 with 100 Merkins, 200 Squats, and 300 LBC’s. With the same partners as before, one person would exercise while the other ran across the bridge and tagged a bench before returning. With the use of aggregate counting, the PAX finished with about 10 minutes left to spare.

Before heading back for the COT, there were a few more tricks up Godfather’s sleeve. When the PAX arrived to first plank of the bridge, they were instructed to Duck Walk across. Moans and groans ensued, but with time still left on the clock, there was a quick detour to the park benches for 10 Step-Ups, 10 Dips, and 10 Derkins before moseying to the bridge.

Pausing at the bridge, it was decided the PAX would TAKE THE BRIDGE by Bounding, rather than moseying. Back in the lot, Godfather passed Q responsibilities to LC who lead the men in Squat Jacks, which is just like Side Straddle Hop but from a squat position.

COT featured the Name-o-Rama, a few announcements and prayer requests, and Top Hat taking the group out in prayer.

 

9/19 Workout at Billy Graham Library

September 2, 2015 / / 7 Comments

The Billy Graham Library reached out to F3 recently about partnering with them for an event they are going to have on Saturday September 19th. They are looking to encourage guys to make it out to the Library to see all the facilities/resources that they have. If you or anyone outside of F3 is interested please check out the information below. We are going to have a 45 minute workout on the BGEA campus prior to a breakfast/speaker event and if you’re interested, a facility tour. Tickets are $15 for the breakfast, workout, as always, is free.

Where: Billy Graham Library (Link to the location)

– When you arrive head straight towards the library and park in that parking lot; you’ll be able to see a few shovel flags.

When: September 19, 2015

6:30 am – 45 minute F3 workout (Completely Free)

7:30 am – Men’s Breakfast w/ Speaker ($15)

8:30 am – Tour the Library

What: F3 is going to host a 45 minute workout at the Billy Graham Library prior to a Men’s Breakfast event they are having. After the workout, enjoy a buffet breakfast, fellowship, and a message from The Benham Brothers. You are welcome to stay for a guided tour of the Billy Graham Library after the breakfast. The facilities they have on campus are very impressive and certainly worth checking out.

*Update*: The Benham Brothers foundation is going to sponsor some tickets for the breakfast for those in F3 that would like to attend. If you want to be a part of the breakfast/speaking engagement please send me an email at cmcgoogan10@gmail.com. I’ll get you on a list so that the breakfast and admission will be provided free of charge. As of 9/16 They have 20 tickets, about 10 of which have been claimed thus far, available for us so please let me know asap if you would like to attend.

 

 

11s and 55s. Or…Counting With Bandit

September 2, 2015 / / 0 Comments

7 faithful PAX post at Martha’s House for #DownPainMent.  No frills.  No fuss.  No toys or coupons.  Just getting down to business. It went like this…

Pledge

  • Warmup (IC)
  • SSH x 30
  • IW x 25
  • Merkins x 20
  • Squats x 20
  • MC x 20
  • CH Squats x 20
  • LBC x 20

The Thang

Indian Run to Pavilion

11s – Burpees and Flutter Kicks across parking lot.

Run to Field #1 (Linus style clockwise around Fields #2 and #1)

55s – Squats (top of hill) and LBCs (bottom of hill). Start w/ 10 reps, decrease to 1.

Run to Brewsters through parking lot.

4 MOM – Tabata Style
LBC
Plank
FM
Plank
Times up!

Name-O-Rama

Finished with COT and BOM

Romper Room

August 31, 2015 / / 0 Comments

17 PAX met at the Schiele for fun and games and got right to it.

Warm Up

  • Side Straddle Hop
  • Merkins
  • LBC
  • Carolina Dry Docks
  • Windmills

Mosey to the flag for the #PledgeOfAllegiance

The Thang

Mosey to the middle school for a ladder (Dora 1-2-3) between the buildings. Partner up. One partner performs the exercise and counts while the other goes up and down the staircase until you hit the numbers:

  • 100 Merkins
  • 200 Prayer squats
  • 300 LBC’s

We walked to the track and immediately went into Railroad Tracks for a lap. The men soon realized it was better to create space between PAX instead of planking right beside each other.

After a little more than half a lap we audibled into Leapfrogs. The PAX began leaping over each other for one rotation, the lead PAX would call an exercise and all would perform it and then repeat the jumping over each other. Burpees, merkins, and others I can’t remember. Another half a lap and then another audible into the center of the football field where there just happened to be a couple of inflatable balls.

Dodge Ball: A few throws and we realized the smaller ball would work best. Countorama…the odds and evens either were in the circle or out to start the game. The rules were very fluid, but it was clear that if you hit someone in the head with the ball you would run to the goalpost and back as a penalty. Safety first you know. Well we have some rule breakers in the PAX…those kids! The first throw hit a PAX in the head so the penalty was enforced right away. No more than a few throws and someone would be hit and the whole group would exercise. There was a theme with PAX in the center trying to catch the ball. Whoever threw the ball would call the exercise. Lots of merkins, “Bandit burpees”, Homer/Marge, a switch of teams and then LC called a lap for his exercise, and quickly was hit again and called another lap.

After Dodge ball we formed a tight circle shoulder to shoulder and went swimming with the Backstroke (on your six, feet at six inches, backstroke your arms in cadence)

Next, we locked arms and then did Windshield Wipers in cadence, trying to look like the pool scene in Caddyshack. (Spaulding, NO!)

Next was Wave of Merkins to failure.

Followed by the Tunnel of Love.

After YHC’s conversation with Grier football coach (see moleskin), Dolph soon came to my rescue and we returned to the Schiele for the COT, prayer, and on with our Saturdays.

Moleskin

  • The Grier Football coach had appeared while we were working out on his field and was either impressed with our effort, the synchronization and grace of our exercises, or peeved that we were on his field.  Regardless he called me over as the PAX returned to the Schiele. I thought I was in trouble in school again like old times, but Coach wanted to know if the fields could be of better use to us and others in the community. I volunteered the services of F3 Nation to help improve the fields, tracks, or anything else we could do. We exchanged numbers and hope to work together to make the track a better place for the students, community, and F3 Nation. Another opportunity to make an impact.
  • Welcome to our new FNG (Bubbles), and to those that we missed, see you next week!
  • Ros”Q” has enjoyed his first 3 opportunities to lead and looks forward to many more. If you haven’t been Q, check with Bandit. There will be many opportunities in September.

The People’s Choice

August 31, 2015 / / 0 Comments

WarmUp

  • Side Straddle Hop IC 25
  • LBC 15
  • Merkins 10
  • Prayer Squats: 10
  • Windmills: 15

WarmUp Continued…

  • Mosey rail bridge and cross with walking lunges
  • Mosey to wall and complete 5 wall walkers (sort of like ascending testicles)
  • Mosey to FUMC and complete:
  • 1 minute step ups
  • Marge/Homer/Flutter
  • Mosey to top of parking deck

The THANG:

  • 25 squats IC
  • Halfway down 20 merkins
  • Halfway down 25 squats
  • Halfway down 20 merkins
  • Halfway down- 25 squats (Monk answered extra credit question prompting the audible)
  • Joe Hendrix (Backward Bear crawl up incline)

To the bottom and up the stairs for The Peoples Choice all the way back down: Dying Cockroaches, LBC’s, Lunges, Imperial Walkers, Prayer Squats?

Mosey back to Pavilion for:

Romper room preview:

  • Railroad Tracks
  • Leap Frog with the Peoples choice: Merkins, LBC’s, (train went by at this time and I can’t remember what else we did)

Mosey to Flag Pole for Pledge of Allegience

A couple more minutes remained so we finished with wave merkins to failure and 8 count bodybuilders, and windshield wipers.

Prayer and Name o’rama

Moleskin:

  • An honor to lead this morning. Lots of good effort and the small numbers made it difficult to “hide”. Great accountability. I am always excited to go to F3 and I hope you are.
  • EO Thirst at the US National Whitewater Center: Oct 4
  • Runway 5K-October 31 (family event)
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