Tag: Downtown (Page 21 of 21)

Twelve faithful battle the gloom for a tour of Main Street Downtown Gashouse

Circle up for Intro and disclaimer for one FNG

Pledge

Warm Up
SSh x 30
Imperial Walkers x 20 cadence
LBC x 20 cadence
10 Burpees OYO
Flutter Kick x 20 cadence

Mosey to corner of 321 South and Main Street to start Tour

Tour consist of running down Main Street stopping at each cross street for said exercise

Corner 1 Merkins x 20 (County Police)
Corner2 Merkins x20 (post Office)
Corner3 Derkins x15 (pavilion)
Corner4 Wall March x 25 (MLK Blvd)
BTW 20deg hold-45 deg hold-90 deg hold
Donkey Kicks In Cadence x10 rinse and repeat
Inverted Wall Push Ups with partner 20 as a group
Corner 5 LBC x 50 (Bus Station)
Corner 6 Shrimp Boat French Fries for 2 min (shrimp Boat)

Indian Run to Tony’s for a shake to go with the Fries
Prayer Squats x30

Mosey up Franklin to Rotary Garden
Partner up for wheel barrow up hill switching as needed length of fence

Mosey back down Franklin dodging cars to Tree of Life (big metal thing that cost a lot) for
Wheel of Merkins starting at 5 and descending to 1
50 LBC

Mosey back to Pavilion for name aroma and COT.

Naming of FNG Adam Michaels (Steerwine)

Next Sat 10-31-15 Airport Run

Prayers for MUD RUN Warriors and T-Square on job interview

Finish with Prayer

As always a pleasure to be involved and have the opportunity to lead this great group.

Outhouse

Five more exercises to go and only 90 seconds left on the clock…  Next exercise is the American Hammer… you might call this the Russian Twist.  In position, ready exercise… 1,2,3, ONE, 1,2,3, HALT.  Next exercise is the Flutter Kick. Next exercise is Turkish Get Up….. Next exercise is the V-Up Roll Up… Next exercise is the XYs….

Well that is pretty much how this #DownPainMent ended.  A bit rushed.  We got everything in, but we went 90 seconds over.  #SorryNotSorry.

It was a few weeks earlier when YHC got the idea for this workout.  Thinking to himself…”I’ll surgically piece together 26 exercises (one for every letter in the alphabet) into a 45 minute beatdown — the best #Downtown workout yet.”  This was going to be great and totally original.  OK, it turns out planning this might have been more difficult than the workout itself.  Oh yeah… and about the original part… after some research on F3Nation.com, there was a long line of creative geniuses doing this ahead of me too.

Regardless, everyone got in a good workout and no one requested a refund!.  Here is how it went…

Warmup (we started at the Pavilion)…

• Goofballs IC x20
• Hillbillies IC x 20
• LBC IC x 20
• Moraccan Nightclubs IC X 50

The Thang

Indian Run to the Parking Deck…

Ballerinas IC x 20 (not as easy as it looks on paper)

Monkey Humpers IC x 20 (just realized we have a duplicate here)

Subsititue Nerkins (nose first) for Knerkins (Chuck Norris Knuckle Pushups).  I think we did 8 IC.  At this point the PAX was pretty certain Bandit could no longer spell and might need to break out the dictionary from time to time.

Robert Plant (running up flights of steps like Stairway to Heaven) to top of Parking Deck.  Audible was called here as that was just too easy… needed to add Highway to Hell (running back down to bottom) to this set of musically named sets.  (since we already did Hillbillies in WU, can’t take credit for the letter H again).  Rinse and repeat x4.

Quadraphilia (yes like can’t feel my quad’s anymore).  Down and up parking deck ramp x4.

Zombie Walk (this was standard issue F3 Zombie Walk (straight lunge walk), not the local famed Godfather Zombie Walk (lunge, lunge, squat).  This was done down two straightaways and two ramps (one complete floor in the Parking Deck).

Cherkins (lookup Cheese Head Merkins) IC x 20

Werkins (wide arm).  IC x 8

Pullups AMRAP for 2 minutes

This next part I will concur was a bit of a cheat.  PAX had the option to traverse from Parking Deck to the Circle of Art using one of the following methods… Empty Wheelbarrow, Ollie North, Dan Taylors, or Yeti.  Ok… so I took a little creative license on the Yeti.  You won’t find this on F3Nation, but its basically a winter-like version of the Zombie Walk.  Just lunge walk and groan like a Yeti might.

Knerkins OYO x10

Jump Ups OYO x20

Up Downs for about 60 seconds.

Next we Sprint back to Pavilion where our story began and wrap up 26 exercises in 45 minutes (last 5 at warp speed).  In then end we all made our DownPainMent and had a good workout.  Any way you cut it, this is way better than working out with Fern.  As always, honored to lead such a great group of men.

– Bandit

YHC had to call out potential fartsackers due to the weather forecast, and it seemed to work since we had twelve faithful and dedicated men show up to get better.  We started right on time under the weather protection of the Rotary Pavilion, but it didn’t last long.

The Warm Up:
We started with SSH, Prayer Squats (YHC was called for a false start because it was too early to count correctly) LBC’s, Don Quixote’s, Merkins
We then began a slow jog to the parking lot when we spotted Anthrax sneaking in to the lot. We circled back and completed five SSH (credit to Whoopie for introducing brief warmups for all late arrivals) and then moseyed to the Methodist Church for one minute of step ups.

Another brief run to the steps of the bank where we got the backs of our shirts wet and completed an ab routine that consisted of flutter kicks, backstrokes, Marge to Homer, and a crowd favorite, the Capital alphabet. There were lots of low groans and mumbling on this one but at least the rain kept us cool. The sound of a lonesome train whistle made me want to lead them to the tracks but a quick lane change turned into the group splitting up across the street. It was too dark and wet for Frogger, so we waited on our six until the rest could cross the street and regrouped at the base of the parking deck where we started…

The Thang:
At the bottom of one side of the deck, 5 burpees OYO. Lunge walk to the other side. Bearcrawl up the incline. Stairs down and go up the incline backwards while Bearcrawling (Joe Hendrix). Repeado x5 stopping twice to do some one minute rounds of LBC’s and jump squats. When we got towards the top we did some monkey humpers and then lunged up the incline and partered off for burpee long jumps across the top. One partner does burpee long jumps for ten yards and the partner lunges ten yards. Once we finally got to the top and enjoyed the drizzling rain, we did some merkins and then Bandit led us back to the flagpole for the Pledge, COT, and prayer.

Very happy to have a good showing today and especially to welcome FNG’s Yak and Boss Hogg to F3Nation. Roscoe loves having another Dukes of Hazzard character in F3 but unlike the television show, will never refer to him as my “little chubby buddy”.

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

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)

Posting for Roscoe…

9 PAX met in the Gloom among the Rotary Pavilion and didn’t need to travel far. Fred has short legs.

Warm up
Side Straddle Hop
Press Press Fling (Haters in the PAX)
LBC
Merkins
Squats
Carolina Dry Docks
Windmills
Around the world Merkins (Clock Dial)
The Thang
Indian Run carrying Fred: If Fred hits the ground, ten burpees. I think someone “accidentally” dropped Fred.

Petting Fred
The PAX formed two lines and tossed Fred to the other side and then performed Merkins and/or squats. When Fred hit the ground, and he did, ten burpees.
Fred had to urinate so we continued on without him.

1 minute SSH, Squat Jumps, Merkins, Mountain Climbers

Return to Flag for # PledgeofAllegiance

Leap Frog People’s Choice Aerobics:
The PAX formed a line and performed burpees OYO, the last man leapfrogs over the PAX to the front, and then calls the next exercise…
Burpees, Merkins, LBC’s, French Fries, Burpees, 8 count body builders, plank jacks, Freddie Mercury

1 minute of step ups on the Pavilion Stairs

Alphabet abs: Each PAX on top step of Pavilion for Heels to sky aka Homer/Marge. First PAX starts with A and spells it in large letters with feet together, next guy B while everyone keep feet of the ground. (Dr. Feelgood doesn’t know his ABC’s…had to keep asking which letter was next)

Wave merkins to failure….the PAX formed a circle in merkin starting position. One PAX would go down for the Merkin and the next guy around the “Stadium” and continue until failure. Just like at real stadiums, it took a few starts to get it going correctly.

COT, Prayer with Roscoe

Announcements: Tomorrow we help move Rudolph since he is on IR. Next Saturday another workday at the Rotary Garden (Dr. Feelgood). Dr. Feelgood shouted out well wishes to Bandit aka Long Root. He is on IR for a week or so.
Virgin Q for Roscoe and I appreciate the support (Whoopee). Welcome FNG Foley and hope to continue to grow F3 Gas House and become #HIM.

Outhouse and Bandit co-Q the inaugural F3 Gastonia Downtown workout.  Lot’s of great new stuff here to keep workouts new and fresh.  Weather report for today… uh, not sure it was dark – but it was quite breezy and not too hot/humid for a change.

We had 11 dedicated regulars post for today’s beatdown.

As the PAX gathers on the bricks below the prominent covered pavaillion, Bandit gets things going with the Warmup…

• SSH IC x30
• Don Quixote x20
• Merkins x 10
• Mountain Climbers x10
• Imperial Walkers x 10

Indian Run (regular, not GasHouse style) – As we take a few laps around parking lot just to the east of the pavillion, we hear the bells from Santa’s sleigh…no, wait… oh, its everyone’s keys in their pockets. #KeyJangle.  We finish up at the parking lot exist on Marietta St.

Next exercise is…  Using the large square planter… Dips IC x 20

Next exercise is… Step Up Karioke.   Making use of the stone flower boxes along Marietta between the parking lot and Long Ave we move North while doing step-ups on boxes.  At Long Ave… sprint back to start.  Plank and wait for Dr. Feelgood with his kneebrace (stud!).

Ok… so we are really having some fun now.  Next, I’m sure is a first for any F3 Gastonia workout… we mosey south along Marietta for Ascending Testicles (look it up).  Derkins @ 10 deg IC x 10, Derkins @ 45 deg IC x 5, Derkins (or just hold on for dear life) @ 90 deg OYO.  That was awesome!  Definately going to do that again.

Next we mosey south to Convention Center parking lot on Franklin Blvd.  Outhouse takes over.

Outhouse directs the PAX into the parking deck for Sprints across the decks and Bear Crawls up the inclines between floors.  I think that was up 2 floors which was 4 sprints and 4 bear crawls.  Parking decks are another new feature for F3 Gastonia workouts.  Sweet!  or Sweat… either way.

Next we split into two teams for Eleven’s up and down the stairs (2 floors) with Merkins and Star Jacks.  Each team takes on seperate stairways.  More #KeyJangle.

Back at the top, we hit the wall for some…

• Marching People’s Chair IC x 20 (Like People’s Chair but marching in place)
• Donkey Kicks IC x 10 (Thanks Aquaman for bringing us this gem)

Next we mosey down the stairs and out to the Louvre de Gastonia to briefly enjoy the sculpture.  The enjoyment is short, as we immediately commence the Wave of Merkins. Each PAX does 5 reps.

Bandit picks up for the final stretch and surprises all by not including the Dying Cockroach… instead he goes with LBC’s  IC x 30.  Followed by mosey west on West Main Ave, turn right on S. York St and immediately right into parking lot back to pavillion.

This place is gonna be great!  Come check it out.