Tag: Downtown (Page 10 of 21)

I haven’t posted Downtown in quite a while. Bedpan is a regular at Folsom and always picking up the Q so I wanted to ‘return the favor’ and finally got around to signing up. I had a big IT project at work go live last week so I actually thought of this as a bit of a celebration. Earlier this week, I brought “Montross’s Nursery Rhymes” to Midoriyama. It was true F3 silliness, but also quite a workout! I wanted to bring that same workout intensity to Downtown and represent my Folsom brothers well, but decided to go with a no-nonsense, ‘layin’ the wood’ approach.

I had a little Alan Jackson playing pre-workout for Whoopee. Like Whoopee, I am also a conniseur of good classic country music. I mean, of course I am, I live in Dallas! That being said, I grew up in BC and I grew up on 90s Hip Hop. Switch to the playlist! Players Ball by Outkast is bangin’ as we kick this thing off!

Warmup:

SSH – 23 IC (we would have finished earlier but we kept going until Seuss and SA were FINALLY ready)
Grass Pickers – 10 IC
TRAIN!!!! 5 Burpees OYO
Toy Soldiers – 10 IC

Mosey a few blocks across Franklin to Support Inc. I actually worked here for over 5 years and they have a nice large parking lot. It was a great spot for the first exercises.

BOMBS – nice and simple, yet effective
50 Burpees
100 Overhead Claps
150 Merkins
200 Big Boys
250 Squats

Mosey back toward the Rotary Pavillion and we stopped in the park/alley where the fountain is for some circuits.

The ol’ Folsom 3-1-1-er. Shoutout to my man Allen Tate with this one (ala, the 5-1er)
30 LBCs IC
10 Jump Squats
10 Hip Slappers IC
Repeat for 3 sets

Second Circuit (no fancy names here)
Dirty Hookups 10 IC
Flutter Kicks 10 IC
Peoples Chair w/Overhead Claps 10 IC
Mountain Climbers 15 IC
Repeat for 3 sets

20 ft fellowship mosey back to the Pavillion for Mary Mary

Whoopee called Freddie Mercuries – 10 IC
Gump called Stair Jumps – 10 IC
Pledge
My watched showed 6:15 but there is another train! 5 more burpees OYO.

TIME! For those who may be interested, here is my playlist from today. https://open.spotify.com/user/brandon.p.hastings-au/playlist/1DBogddeGNnPuF2jwRYUKK?si=-FhAq1dlT4qMHJD9u0h0KA

Prayer requests: Dryrub’s mother in law’s health. Breaker’s mom, Mrs Hamm and her family. J2K’s mom, Gump’s student traveling and trying out for Irish Lacrosse team, students and teachers (and parents). YHC took us out in prayer. Announcements: 2.0 workout Saturday at the Yank, other AOs open as usual. Soldier Suicide 5k 9/21 (Speed 4 Need), JJ5k 9/28, Stair Climb 9/14, BRR Ruck 9/5, HIPAA invades Shipwreck on 9/11 (let’s take some HIMs down there)

Moleskin: I led 2 bootcamps this week at AOs I attend from time to time, but they are still out of my comfort zone. I felt the push to bring it and I feel like I gave it all I had. For those that don’t Q or just haven’t yet because you are not comfortable, just do it. If you want a co-Q to make it a little easier, ask someone or ask me. I will join you! I am proof you don’t have to be the strongest or fastest to give the guys a good workout! If that was the case, we would have the same 4-5 guys Qing every workout!

-Montross aka Tronmoss aka T-Ron, aka Dark Angel, aka T-Rock aka Montreezy

6 Months ago, YHC posted for the first time at PainLab
YHC marked this anniversary by taking Q at Downtown…

We have a FNG – Welcome Drew Horine now know as “Lynda Carter”

YHC covered the 5 Core Principles of F3, well sorta… anyhow all were covered.

Disclaimer.

Pledge.

Warm Up:
12 Goof Balls IC
12 HillBillies IC

The Thang:
Mosey from Pavilion to Chester, L on Chester, L on Main up to Main and MLK

At each Lightpost on R, do 1 Burpee at first, 2 at 2nd, etc up the 7th, then count down back to 1.

Mosey to Loading Dock @ USPS
11’s with Big Boys at top of hill and Hand Release Merkins at bottom

Nur up to top.

Mosey to “Quitter” Church cutting through the back of USPS
12 Dips
12 Step Ups each leg
12 Derkins
Repeat
Repeat with 1/2 counts

Mosey to Parking Garage
Go to the top of the Garage. Bear Crawl the ramps, run the flats.
Return via stairs.

Mosey back to Pavilion via the park.

Time!

Announcements:
Tubing: 20-Jul
F3 Dads @ Folsom: 20-Jul
Tronmoss 5K: 21-Jul
BRR Ruck (See Whoopee or Roadie): 05-Sep
9/11 Memorial Stair Climb (there is a F3GasHouse Team): 14-Sep
Bit of Hope Ranch 5K: 14-Sep
Tuna 200 (Need PAX for 2nd team): 25-Oct
Christmas Town 5K: 30-Nov

YHC took us out in prayer.

Moleskin:
As said above 6 Months ago, I posted for the first time at PainLab – don’t recall any of it.
The next day, posted at Neverland. I managed to survive….barely (no Merlot, though).
And thus began the journey… 145 posting later…
The transformation in my physical self with the 1st F, has been amazing.
The 2nd F and 3rd F aspects are inspiring.
I know there are men all over Gastonia and within F3 Nation that are willing to pray, help, encourage, listen, volunteer, whatever is needed…
I am honored to be counted among you.

Watts Up Powering Down

Wow, what a week. 7 Q’s in 5 days finally comes to a close. While it wasn’t easy, it was one of the most exciting and motivating things I have attempted in F3. I would encourage anyone who has the time to try at least doing 3 or 4 bootcamps Q’s in a row. It really forces you outside of the box creatively and keeps you on your toes in ways you wouldn’t expect. Also, if you’re stupid like me, throw in a marathon worth of EC during the week…

Mega Slaughter Starter: 30 burpees (foreboding much?). Mosey to parking deck for 11’s on the stairs with Monkey Humpers and Burpees. Outside to the park lot for a Merkin crawl: Rte 66 with a bear crawl to each line. Mosey to baby parking garage for Dora with some abs and employee dodging. Mosey back to start. Tried to convince the PAX to close out with 30 bookend burpees, but YHC could only squeeze out 5-10 from a few brave HIMs.

I appreciate the support (and hate) from each and every one of you who came out to this crazy streak of Q’s, but a special shout out has to be given to the ultimate groupies: Slaw and Dr.  Seuss. Both of these gentlemen made it to 6 of the 7 Diggathon workouts. I don’t know if they deserve a pat on the back or a brain scan, but I truly appreciate the dedication.

Until next time,

GD

There was a good crowd this morning Downtown, and everybody worked hard and got it done this morning! I heard whoopi was in the parking lot and had to leave for work, hate I missed you! 530 hits and we take off!

Warm up- Ran a lap around the parking lot to get the blood flowing! Circled back up for SSH/15 ic, Don Qs 15 ic

Thang,

partner up and grab a block for some Dora, in the empty parking lot next to us!

100 Blockies

200 Curls

300 Squats

400 LBCs with block

Then we tried something new, Block Burnouts? Plank in a large circle, feet inside the circle “all pax facing out, shoulder to shoulder “ then using one block, take one arm and slide the block to the man beside you while holding the plank, we started in one direction, then changed several times, did this for a few minutes! I think all like it?

Then we circled back up for Slaw’s 8 count bodybuilders ! DONE!

I shared a little about the Whetstone and the benefits! It has been good for me and I recommend it to any of the Pax.

Announcements- tubing In June, gathering supplies to give to Pizza man for children’s camp.

Prayer requests- Oompas family, Buckeyes brother is getting married, and others!

Thanks again for letting me lead today! I enjoyed it!

20 men rolled downtown on Friday.  We clocked in at 0530.

Warmup: SSH x 2IC

Mosey to the parking garage.

We had a sheet with an exercise for each letter of the alphabet.  Use your full legal name and your F3 name. This was fun.

Mosey back to the start for a good bit of Mary.

TIME

Philippians 4:13

Huckleberry

04/26/19 Downtown
I have never Q’d Downtown before so when Bedpan had an opening, I signed up. I didn’t sleep very well and fresh off a Tyson afternoon beatdown a mere 12 hours before I wasn’t sure I could make it through the rather ambitious Weinke I had prepared. After a few comments from the Pax, I suddenly felt the Q power and away we go.

Warmup
SSH x 10 IC
Cotton Pickers x 10 IC (Whoopee didn’t participate)
Low Slow Squats x 10 IC
Moroccan Night Clubs x 10 IC

Pledge

Mosey to the third floor of the parking deck.

DirtyMacDeuce
3 exercises to 12 Reps, Arms, Legs, Core (See how I split that up SA)
then run down the ramps to the bottom floor then back up the stairs to the third floor to complete a set.
Set #1 Werkins, Jump Squats, Flutter Kicks, All x 12 IC
Set #2 Burpees x 12 OYO, Monkey Humpers and Freddie Mercuries x 12 IC
Set #3 Diamond Merkins, Mountain Climbers, American Hammers x 12 IC
Set #4 CDD’s, Calf Raises, Dyeing Cockroaches, All x 12 IC
After last set stay on the bottom floor.

Triple Nickel
5 Big Boy Sit Ups, run to the very top of the parking deck taking the ramps,
5 Merkins, run down the stairs back to the bottom floor.
5 times. (Q was struggling to keep up with the pack)

Mosey down Main street and left to a wall

7’s (7 exercises 7 reps all IC, starting with Hipslappers
and adding an exercise to each set)
After each set, I gave a scriptural reminder to help us men stay strong.
Hipslappers x 7 IC
Hip, LBC’s
Hip, LBC’s, Low Slows
Hip, LBC’s, Low Slows, Merks
Hip, LBC’s, Low Slows, Merks, LBFC
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey Kicks
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey Kicks, Monkey Humpers (Time didn’t allow us to make it to the Monkey Humpers).
7 Scriptural Reminders for strong men:
1) Be Strong and Courageous, Joshua 1:9 Have I not commanded you?
2) Be Humble, 1 Peter 5:5 Clothe yourselves with humility toward one another.
3) Be Quick to Listen, James 1:19 and slow to speak,
4) Walk In The Word, Psalm 119:9, living according to the word.
5) Face Trials Head On, James 1:2-3, Consider it pure joy, when you face trials.
6) Iron Sharpens Iron, Proverbs 27:17 so one person sharpens another.
7) Don’t Lose Heart, 2 Corinthians 4:16, tho outwardly we are wasting away,
inwardly we are being renewed day by day.
It’s nice to be reminded of these things that we may have forgotten!
Mosey back to the flag.
Announcements: Mt. Mitchell Hike May 5th, Speed for Need Race in Belmont and May 25th…Sign Up, Memorial Day Murph.
Prayer Requests: Oompa’s Mom, Sargento’s Mother-in-law, Boudin’s surgery, Tiger’s wife’s back, Sorry if I forgot one.

COT

*NMM Thanks to Top Hat for taking us out in prayer. I thought we might have a smaller group since so many regulars were out of town but 12 is great. Great to have Slaw back recovering from an injury. Probably a mistake to let Whoopee call the Hip Slappers as he took great pleasure in modulating the cadence to terrible effect! Big Shout Out to Rockabilly for pushing the rock. Watts Up was doing a great job this morning as well. It is a great encouragement to me and everyone to see newer guys coming out and sticking with it. Sister Act showed up with a Def Leppard haircut. I am not sure it suits him but it is low maintenance. Great to see Tiger back out this morning after his busy time at work. Of course, the posting leaders Dr. Seuss, Gumby, Broke and Oompa were all here leading the way. Those guys are always posting somewhere and getting after it. Thanks to all of the guys who showed.

8 men showed for Downtown, a workout happened.

The Thang:
Pledge

Mosey to parking lot

High Step Walk to first pole

Karaoke to next pole, then switch sides to the next.

Mosey to Christmas street Gastonia

First lit pole.

1 Merkin, 1 Squat going up at every pole until we got to 15.

Mosey down the hill.

McQuitter Wall, 50 wall jumps, 20 Dips

Mosey to the bottom of church parking lot.

11’s to the top of the hill parking lot and back. 1 Sumo Squat jump at the bottom, 10 Merkins at the top. Switch the numbers.

Backwards up the hill and back until the 6 is finished.

Mosey behind me through an sidewalk obstacle course.

Parking lot across from Church.

50 Sumo Squat Jumps

50 Monkey Humper’s

Cross street to stair

2 Sets of 25 calf raises.

Mosey in front of old courthouse for low SSH 20.

Bernie Sanders up the hill on the way back.

20 Diamonds

The Moleskin:

Some say leg day but we were very fair to the arms. Just think of it as this was a warm up for the Community Run on your legs. All worked hard and did a great job.

Prayers

Gastone, until the next time.

Friday’s are the best we are Blessed to have a location like downtown the options are endless.
With the rain coming in this morning I took the men to the parking deck for some amrap.

Warm up:
SSH,merkins,cherry pickers,and some other stuff. Let’s mosey:

The thang:
To the parking deck
6minutes each set take a lap around the parking lot then at the end go up one floor to do the next exercise.
Set 1: 25squats,20merkins,15lunges
Set2: 20bigboys,15flutters,10 mtn climbers
Set3: 25ssh,25sealjacks,25 overheadclaps.
Set4: 30 lbc’s,20sandy v’s,10american hammers.

Moseyed back to rotary for Mary that included 15 burpees for Slaw!
EZ or turtle made the call on those. Time!!
Prayer request
Gastone’s Dad and EZ riders son.
Announcements:
5k& speed for need next weekend if you haven’t signed up just show up and run or hang by the tent and EH others.
Always a pleasure to serve.

The Bedpan is Full!

Friday morning, ready to post. Let’s get it on!

Warm Up

Goofballs, Don Quixote’s and Gorilla Humpers all IC.

Gather in the middle of the Rotary Pavilion for a little Bring Sally Up. Technology fail and this time YHC isn’t going a acapella. Mosey to the end of the parking lot. Bear crawl the bridge over the railroad tracks. Keep moseying to the parking lot behind the courthouse.

The Thang:

Lindsay’s- like elevens but higher reps going from 30 to 5 reps. On one end do 30 Monkey humpers , run up the steps, across, then down to the bottom and do 5 Flutter Kicks. Go back the way you came. Flip each time by 5 until it’s reversed.

We had time remaining so we did actual Elevens, this time doing Dips and DDCs.

Mosey toward start but this time we headed down the road to the new “educational” garden that will block the new waste water treatment plant.

Back at the start we did some Mary and wrapped up with COT.

Moleskin: I procrastinate writing backblasts, that’s no surprise to anyone. I’ll do better men! It’s been a while since I posted regularly due to studies and race training so I’m happy to get back to being with you guys. I love you man!