Tag: Downtown (Page 15 of 21)

Top quality workout and standup routine in a 45 minute bundle.

WARMUP
15 IC – Side Straddle Hops – F3 rule #1 – free of charge
15 IC – Merkins – F3 rule #2 – open to all men
15 IC – LBCs – F3 rule #3 – held outdoors — rain or shine, heat or cold
15 IC – Squats – F3 rule #4 – Men who participate also lead the workout
15 IC – Peter Parker – F3 rule #5 – workouts end with a Circle of Trust
10 IC – of Don Quixotes

Q. what do you call a bear with no teeth
A. A gummy bear

WARMUP 2:
Flutterkicks 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Plan Jacks 15 in cadence
Mountain Climbers 15 in cadence
Carolina Dry Docks 10 in cadence
Bobby Hurleys 10 in cadence
Contra Burpies 5

PLEDGE
Mosey around to parking lot.
Zombie Walk to 1st light post
Merkins 10 IC
Zombie Walk Gabage Bin
Merkins 10 IC

Q: Why shouldn’t you take atoms seriously?
A: Because they make up everything.

Five out of six people agree that Russian Roulette is safe.

GRAB THE BRICKS

Mosey to wall
Wall Sits
Wall Sits with marching
Wall Sits with marching and shoulder press
Wall Sits with marching and shoulder press and singing, no one sang.

Mosey to the top level of the parking deck.

– Derkins x 15 IC
– Freddi Mercury x 10 IC
– Speedbag work in squat position / Forward (with bricks) x 30 seconds
– Speedbag work squat position / Reverse (with bricks) x 30 seconds
– Don Quixote x 10 IC
– Flutterkicks x 15 IC
– Derkins x 10 IC

Run down the stairs, Mosey to the art circle.
– Arm Squats (Dips) x 15 IC
– Arm Squats (Dips) x 10 IC

To the Pavillion
Deep Sea Divers

4 minutes of MARY!

COT:

65 with a slight breeze. What else do you need beside 45 minutes of muscles contracting & extending, elevated heart rates and too much zombie walking? I’ll lay it out for you.

WARMUP
15 IC – Side Straddle Hops – F3 rule #1 – free of charge
15 IC – Merkins – F3 rule #2 – open to all men
15 IC – LBCs – F3 rule #3 – held outdoors — rain or shine, heat or cold
15 IC – Squats – F3 rule #4 – Men who participate also lead the workout
15 IC – Peter Parker – F3 rule #5 – workouts end with a Circle of Trust
10 IC – of Don Quixotes

Q: Why did the razor cross the face?
A: To get to the other sideburn.

PLEDGE

THANG
Mosey downtown Gastonia, covering 4 blocks to the good ole Wells Fargo steps
15 IC – Dips
15 IC – Monkey Humpers
3 Steps of Deep Sea Divers.

Mosey 2 blocks over to begin our accent up South St.
30 seconds of Zombie Walk
30 seconds of Merkins
Repeat 5 Times

Q: What do u call a seagull flying over the bay?
A: A bagel.

Mosey over to the parking deck for some teamwork
Starting on the bottom floor….
Pair up
1 Pax hits LBCs for the duration
2nd Pax run to end, Bearcrawl up ramp, run across level 2, hit 5 Merkins, back down steps to partner
SWITCH
2 Rounds

Pair up
1 Pax hits Freddi Mercury for the duration
2nd Pax run to end, Bearcrawl up ramp hit 5 Bobby Hurleys, run across level 2, back down steps to partner
SWITCH
2 Rounds

Pair up
1 Pax hits Plank Jacks for the duration
2nd Pax run to end up ramp, hit 5 Bobby Hurleys, run across level 2, hit 5 burpies, back down steps to partner
SWITCH
2 Rounds

Mosey to the shiny metal tree.
30 seconds – Dips
30 seconds – Bobby Hurleys
30 seconds – Dips
30 seconds – Bobby Hurleys

Mosey to Pavillion

5 minutes of Mary is started off with Stone Colds 10 Burpie request.

Name-o-rama

COT:
Hush Puppy – Work is hectic, workload too heavy and would like assistance.
Squirt – Daughter
Bulldog – Job Interview in Savannah

Pleasure starting Friday morning with a bunch of cool dudes taking on the world.

Since I don’t get to many opportunities to Q or even post at the morning F3 Gastonia AOs, I wanted to take the opportunity and Q downtown. With it being Good Friday as well, I really wanted to bring not only an EGGcellent Pizza Man delivery but a meaningful one as well.  I had a couple things in mind like EGGs and parking deck.   With that being said it went like this:

Warm-up:

• SSH X 20 IC…wait train so 5 burpees OYO…Now SSH
• LBC’s X 20 IC

That’s enough; let’s mosey to the parking deck.

Thang:

Not too many opportunities for parking deck work in F3 Gastonia so I wanted to use it in my delivery. The 15 PAX moseyed to the 1^st floor to wall sit for 1 minute and were informed that we would then bear crawl up each ramp and mosey to the basket of EGGs that were placed on each level.  In each basket there were 6 EGGercises and 2 bible verses to read on each of the 4 levels.  We did 3 EGGercises and read 1 verse on the way up and on the 5 level QIC informed the PAX that we would wall sit for 1 minute while a verse was read.  On the way down the PAX were to crab walk down the ramps and mosey to the basket for the other 3 EGGercises and other bible verse.  Once the PAX were back on the 1^st floor we did one more minute of wall sit and then moseyed back to the pavilion for the pledge and COT but, not before we used the hand rails for horizontal plank walks into the pavilion for 22’s for the vets.  The EGGercises and bible verses were:

• 10 Burpees
• 25 merkins
• 10 hip slappers
• 1 min wall sit
• 25 LBC’s
• 20 LBFC’s
• 10 Mike Tyson’s
• 25 Diamond merkins
• 25 Wide merkins
• 30 Flutters
• 15 WWI
• 20 Sandy V’s

 Isaiah 53:5  But he was pierced for our transgressions, he was crushed for our iniquities; the punishment that brought us peace was on him, and by his wounds we are healed.

John 3:16  For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

Romans 4:25  He was delivered over to death for our sins and was raised to life for our justification.

Romans 5:8  But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.

1 Peter 2:24  “He himself bore our sins” in his body on the cross, so that we might die to sins and live for righteousness; “by his wounds you have been healed.”

2 Corinthians 3:17 Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.

Psalm 121:7  The LORD will keep you from all harm— he will watch over your life;

1 Corinthians 6:14  By his power God raised the Lord from the dead, and he will raise us also.

John 11:25-26  Jesus said to her, “I am the resurrection and the life. The one who believes in me will live, even though they die; and whoever lives by believing in me will never die.^a

Pledge

COT

Announcements:

• Mud Run- May 20th
• 1/2 Marathon in Davidson with Pizza Man, Def Leppard, and YOU?- May 6th
• Burpeethon coming soon!!!

At the end of the day I hope that each of the 15 HIMS got an EGGcellent beatdown and also remember the meaning of Good Friday and the Easter holiday during this delivery.  Thanks for the giving me the opportunity to Q.  Great work and I look forward to the next time.  Until then Pizza Man is OOOUUUTTTTTT!!!

6 of Gastonia’s finest on a crisp spring morning that like to start the day off with a bang.

The Thang:

Warm Up with a dice with exercises on each side of it’s octagon shape. Lunges, something else. I decided it was boring so everyone followed me back to my truck to drop off the dice which I left on the back of the truck and it is gone forever. Prop fail.

Then we headed down South street strait out from the Rotary Pavilion. By the way good job Gastonia Rotary on such a nice setup with the Pavilion, well done.

AME Zion Church stop for 10 Carolina Dry Dock, 10 Derkins, 10 Merkins with hands up on the wall. Rinse and repeat one more time.

We stopped at South and and 3rd. Partner up for 5 Hand Slap Merkins run different ways around Emmanuel Church until you get to the ramp. One person is Bear Crawling down and the other up and back to the start for 10 Hand Slap Merkins and revers directions and Bear Crawls. (Lady came out of her house that we scarred, we told her we were working out and she went back to sleep)

Mosey the rest of the way down South Street to 5th street.

Light Poles on the left were the key to this workout. We stopped at each one on the way back with an exercise. We did lots of Sumo Squats. Some Monkey Humpers and Gorilla Humpers. Lots of Merkins, Wide Arms, and Carolina Dry Dock. (The excitement was high on this one)

We made it back to AME Zion Church Wall. We did 10 Dips and 1 Step Up until we switched to 1 Dip and 10 Step Up’s.

Then everyone on the ground for some Mary. We did Bicycle(Can’t ever remember the name), Flutter Kick 20, 6 inche hold feet off ground then spread legs. (This was nice when a Millennial was staring at us from his car as we had our legs spread 6 inches off the ground. Whoopee made reference to the Millennial hair growth. Anthrax mentioned a safe space.) Then legs up high and hold it then spread apart and hold. 20 more Flutters. Recover.

Mosey back to Pavilion and everyone up on the railing. Top guy bear crawl under and get back up on bars holding plank. Rinse and repeat down and then up. (Whoopee then punched me in the arm for the record)

The Moleskin:

It was a great morning and we did not notice the colder temp or the winds except at the beginning. It is always an honor to lead the group and I look forward to the  next time.

Community Run is in the morning. Bring your family and hang out or run in the event. Put on your F3 shirts and let’s grow this group.

Gastone Mt. Mitchell I am starting to find some people to join me and will pick a date shortly.

Prayer request for all that are dealing with injuries and all that have something going on. Jesus is with you!

Gastone, Out!

By writing this several days post workout(FNG now Jaba), I can testify the pain is real and lasting. I finally EM’d my oldest to their 1st workout, with not a lightened pace.

Warmup:
30 IC Side Straddle Hops
10 IC Squats
20 IC LBCs
Moroccan Night Clubs 30 IC
10 IC Merkins
10 IC Snow Angels

PLEDGE
Deep Sea Divers

Mosey to wall

Wall Sits
Wall Sits with marching
Wall Sits with marching and shoulder press
Wall Sits with marching and shoulder press and singing, no one sang.

Mosey to Wells Fargo steps
Dips 15 IC
Monkey Humpers 10 IC
Gorilla Humpers 10 IC
Dips 15 IC

Mosey a few blocks west, the to the parking deck.

Partner up.
1 partner runs straights, bear crawls up the ramp, hits 2 burpies, runs the straight all the way to the top.
1 partner performs 10 squats, 10 LBC, 10 merkins – Repeat until handoff
2 full rotations.
– Each turn up the parking deck took about 4 minutes (per person)

1 partner runs straights, lunge up the ramp, hits 5 merkins, runs the straight all the way to the top.
1 partner performs 10 squats, 10 LBC, 10 merkins – Repeat until handoff
2 full rotations.

Mosey to the shiny silver tree for:
Dips 15 IC recover
Dips 15 IC

Mosey to Pavillion
10 LBCs IC
10 Dying Cockroaches IC

COT:
Timeframe’s mom Diane, Squirt’s parents, Davinci’s wife

12 men showed up for a chilly Downtown Q with Spider-man. But as he was still arriving Gastone started the workout with some warm up as the last few dragged into the workout. After quick conversation Spider-man said you can just take it because he felt bad. So with applause and cheers I gladly took the Q the rest of the way. Stroganoff seemed the most excited.

The Thang:

SSH 25

Imperial Walker 20

Follow me for a little Mosey down to South Marietta st and Second Avenue intersection.

Partner up. Partner A run to the stop light at Franklin and partner B run to the blinking red light at 3rd Avenue. At the top of each of those hill do 10 Crossfit Merkins or hand release Merkins. Come back to your partner at the middle and preform 20 Partner Merkins(Hand Slap Merkins). Switch sides after and rinse and repeat 3 times.

Mosey to the parking lot beside 2nd Avenue.

Partner Wheelbarrow to the other side of parking lot and back. (Crowd favorite we will have to do more)

Lunges to the other side of the parking lot and back. (Now we have switched to legs)

Mosey with a pause in the middle for crowd control to the bottom of the hill on South St and 4rd.

Plank with 6 inches and we held for 30 seconds. Not to bad as we work to get everyone to be able to do a good form plank for 2 minutes.

30 Sumo Squats, then backwards up the hill to 3nd. (Mumble chatter increased and Stroganoff mocked me in a voice that could only be compared to Cartman from Southpark)

20 Sumo Squats, then backwards up the hill to 2nd.

10 Sumo Squats, the backwards to up the hill to Franklin.

How convenient, we are right beside a great little wall that we can take advantage of with a little more fun.

20 Dips on my count

20 wall jump ups oyo

15 Dips on my count

20 wall jumps oyo

Mosey to the park before the Pavilion for 6 Minutes of Mary. 30 LBC’s, 20 Flutter, 6 inches (12 for Stroganoff), 20 more flutters with much laughter and might not have worked as well. Lot’s of conversation about how I knew about Stroganoff’s 12 and then something came up about Whoopee and the implant surgery.

Mosey back to Pavilion for 5 Burpee’s and done right on time.

Moleskin:

It was a good morning with a great crowd of men out to start the day off the right way. Side note if anybody is checking grammar on any of my back blast, don’t.

Announcement about Whoopee’s party that is now moved to Labor day. He is asking that everyone wear white. If you have already paid the the initial fee you can pay again and have the initial back after you attend the last party. Unless you were not in attendance then he will keep your deposit.

Prayers to all in our group that are going through something with friends or family. May God bless them in the battles ahead.

Thanks Spider-man for the opportunity to Q your workout. It is an honor as always and I look forward to the next.

Gastone out!

It felt like a Roadhouse workout, so why not have some quotes from the 1989 smash hit Roadhouse, starring Partick Swayze, to start this off.

Doc: Do you enjoy pain?
Dalton: Pain don’t hurt.
Doc: Most of my patients would disagree with you.

Wade Garrett: This place has a sign hangin’ over the urinal that says, “Don’t eat the big white mint”.

Dalton: All you have to do is follow three simple rules. One, never underestimate your opponent. Expect the unexpected. Two, take it outside. Never start anything inside the bar unless it’s absolutely necessary. And three, be nice.

WARMUP
1 minute of Side Straddle Hops
1 minute of Squats
1 minute of LBCs
1 minute of Merkins
1 minute of Flutterkicks

PLEDGE

THE THANG
Deep Sea Divers – 5 steps, x5 per step IC

13 people, 2 cinder blocks, 26 bricks, circle formation with cinder block at 12:00 and 6:00 positions

1st exercise, Squart Shoulder Press x 5 IC (with bricks or cinder block)
move counterclockwise, depending on your location, pick up bricks or cinder block
Repeate until everone has a turn with the cinder block

Next exercise, Squart Curls x 5 IC (with bricks or cinder block)
move counterclockwise, depending on your location, pick up bricks or cinder block
Repeate until everone has a turn with the cinder block = 5 rounds

Mosey to the overpass.
Bear Crawl length of planter, the lunge the to the next planter – all the way to the end of the block
THEN BACK
5 Burpies for the train

Mosey to the top level of the parking deck.

– Derkins x 15 IC
– Freddi Mercury x 10 IC
– Speedbag work in squat position / Forward (with bricks) x 30 seconds
– Speedbag work squat position / Reverse (with bricks) x 30 seconds
– Don Quixote x 10 IC
– Flutterkicks x 15 IC
– Derkins x 10 IC

Mosey down the steps to level 1, then cross over and back up to the top.
– Carry a cinder block if you haven’t

Mosey to the art circle.
– Arm Squats (Dips) x 15 IC
– Arm Squats (Dips) x 10 IC

Mosey to Pavillion

5 Burpies for the 2nd train
– High Knees 30 seconds
– Flutterkicks x 15 IC

COT
Monk’s former boss in hospice, Top Hat and his family for the loss of his brother.

Wade Garrett: [to Dalton after the fight with Wesley’s men] Same town, new story, huh, pal? Let’s get a beer.

7 of the non scared men awoke from bed and decided to roll in for a brisk workout.

The Thang:

25 SSH

20 Imperial Walker

10 Merkins

Follow me. Mosey to the bridge over the railroad for lunge walks across.

Mosey to behind the Sheriffs office on first set of stairs.

Everyone put one hand on a bar with both feet on a step. We did 20 jumps with a calf dip. Then both feet together for 13 3 count calf raises. Also, spread legs for 13 3 count calf raises. Rinse and repeat. Although they might not realize it now but this should leave a impressionable mark on your legs today but tomorrow will be bad.

Mosey a lap up the stairs and down the other side while I announced this is the top and then the bottom.

At the bottom 1 hand release Merkin and at the top 6 Burpee’s while making laps around up and down the stairs. While going up the stairs raise arms just while going up, I added the arm raises just because I heard some mumble chatter about not being able to see the stairs very well.

Plank at the bottom.

Mosey 10 yards away to a ramp with a long railing. Everyone on the railing while one person bear crawls under and to the other side. Rinse and repeat to the other side. Surprise once we all got to the bottom of the ramp we went back up.

Mosey back to the bottom of the stair loop for some Mary.

We did Flutter’s, 6 inches, Flutters, etc until it really hurt. At this point Roscoe noticed that the Mumble Chatter was a little low today.

Then we started our next set on the stair loop. Bottom we did 6 Carolina Dry Dock and at the top we did 1 Squat. Keep on going until we flip the number.

Plank, right arm up and then right foot then switch.

Mosey back to the bridge for Bear Crawl across with Stroganof pushing the extra 15 yards and getting the gut check.

Mosey to the railing at the Pavillion for more plank on a railing and bear crawl under until time expired.

The Moleskin:

It is great to find the one day of the last couple weeks that is very chilly. But, we overcame quick and made it happen. Such as life, some things just suck but we are men and we make it happen and pushed the rock. Then we are done and we can look back at the things that we have overcame in our life.

We had a accidental drowning of one of the F3 guys brother. I will pray for the family and for his acceptance into heaven and I hope you will as well.

Thanks for the opportunity to Q what is always a great group of men and I look forward to the next.

Gastone Out!

When I volunteered to take the Q from Gastone earlier in the week (would have been his 3rd Q in a row for him and honestly, I didn’t want to receive a beatdown from a grumpy Gastone-happy Gastone is tough enough-I can’t imagine a grumpy one after 3 days of Q in a row…), I did not think about what my work week would be like. I guess we all have rough weeks and that is nothing special-we just get thru them and learn from them how to cope and appreciate the better times. It was a rough week and Thursday night I sat in my comfy chair with my dog Seymour, put on my ascott and bathrobe with matching slippers, lit my pipe, poured myself a scotch and worked on my weinke. I googled the date and looked for big events that occurred on this date in history-unfortunately I put the wrong date in-I put 1/28/17. Many important events occurred on this date, however the one that got my attention was the explosion of the Challenger 10 which killed all 7 passengers on 1/28/17 in 1986. I built my weinke around this, not realizing until I was finished that this was the wrong date. Once I realized I had the wrong date, I decided go with it anyway and make it work-no one will even notice what day it is, right? Who really listens to me anyway? As the Q, I am just some background noise like the guy named Steven in the back row snoring during some discussion about Henry VIII in 8th grade history class, right? Not today-as I broke into the game plan while we moseyed during the first 30 seconds, the cat was out of the bag and my mistake was pointed out by some knucklehead in the back of the mosey-my response-Don’t confuse me with the facts, keep moving and don’t interrupt me. I’m on a roll (I think)…..that lasted about 5 seconds so I then came clean and explained my mistake. Thankfully there was no mutiny and we kept going. Here is what I remember:

WU: 7 IC (7 crew members on Challenger 10) SSH, Squats, Merkins, then 7 burpees OYO

Pledge

Mosey toward the parking deck with above quick discussion of the game plan then an explanation of why we were discussing tomorrow’s events today. We were going to do a (sort of) circle workout to represent the O ring that was responsible for the explosion. This would start with Hip Slappers on the wall X 10 then mosey to the parking deck. At the parking deck we were given instructions for the exercises-flutter kicks OYO to exhaustion then up the deck to the top for Merkins to exhaustion. In retrospect I wish we had done these IC as I think I seem to push myself more when we are counting-note to self for future. Once sufficient fatigue was achieved, mosey back to start past the art thing completing our circle.

At the start line (between cycles) I tried to give other important events that occurred either on 1/27 or 1/28 in the past and discuss a little about the Challenger 10 or present a quick excerpt from the Freedom from Fear book we are reviewing at the Crusade Ao on Tuesdays. Some of the events in history included Liberation of the remaining inmates of Auschwitz concentration camp in 1945, founding of the Univ of GA in 1785 (first public university in the US-I have been told if you drive thru Athens, GA with your window down they will try to slide a diploma in your car), and Andre the Giant died in 1993 from a heart attack.

We did this cycle 4 times-there were a few minor modifications along the way, but this was basically it. We did do 31 hip slappers during round 3 (I think)-thanks Squirt, you counting right next to me was the only reason I got to 31-tomorrow is the 31st anniversary of the Challenger explosion. My shoulders are still feeling that.

Thanks to the pax for putting up with my history lesson, even if it was the wrong date.

We finished with the COT, prayers, and named our FNG Geddy Lee.

The part from the book Freedom from Fear was basically encouragement to live each day to the fullest-something I needed to not only read today, but put into practice-think I probably failed at this today if I am honest with myself. I was grumpy at work and really was not focusing on the important things-“I want to seize every day that is given to me. I believe each day is a gift from “The Sweet Hereafter” was part of the excerpt I read-too bad I didn’t listen to myself. Tomorrow will be better.

By the way, Rush still sucks.

Whoopee

And having no further concern, he and his companions sought adventure in the West. Many wars and feuds did Conan fight. Honor and fear were heaped upon his name and, in time, he became a king by his own hand… And this story shall also be told.

And with that we begin with the Slaughter Starter – 20 burpees OYO before any other exercises or running is completed.

WARM UP
Sweat Angels: On your six, make a snow angels. With Bricks 10 IC
Little Sun Gods- With Bricks 10 IC
Big Sun Gods- With Bricks 10 IC
Power Strike- Lunge forward wwhile striking down as you would with a sword- With Bricks 10 IC
Jungshin Abs – Hold sword/bricks behind head ready to strike, feet on the ground, simultaneously strike overhead and straighten leags to 45 angle. 10ish

Mongol General: Conan! What is best in life?
Conan: Crush your enemies. See them driven before you. Hear the lamentations of their women.

Mosey to the Garage of Doom, bricks in hand.

THANG:
Bear Crawl, Crawl Bear while partner performs merkins, switch. x 2 Rounds
Black Snake Run to top floor and back.
Worst Merkin Ever: 1 Wide Arm Merkin, 1 Regular Merkin, 1 Diamond Merkin performed x 7 IC

King Osric: What daring! What outrageousness! What insolence! What arrogance!… I salute you.

Zombie Walk x 2 Rounds
Wall of Fire – PAX do People’s Chair, 1 PAX performs 5xmerkins 5xLBCs 5xburpees (except for Lil Sweet who did 10,10,10)
PAX doing People’s Chair performed shoulder press, speed bag, curls again and again and again.

He conquered an empire with his sword. She conquered HIM with her bare hands.

Slave. Barbarian. Warrior. Thief… Conan.

Captain Thor – 1 big boy sit up to 4 American Hammers. With Bricks/10 IC
Punch-up Merkin – 10 IC

Freddie Mercury – 10 IC
Flutterkicks – 10 IC

Pledge

COT