F3 Gastonia

Fitness, Fellowship, Faith

Tag: GasHouse (Page 26 of 53)

Where’s Your Flag

March 3, 2018 / / 0 Comments

AS YHC waited for the clock to strike 7 Am he was in conversation with some PAX….Mayor being the outstanding HIM that he is called YHC out ….” Where’s your flag? “YHC went right to the back of the Mayor’s truck and planted the Storms flag at Gashouse! Thanks for the accountability Mayor! Pizza man came in hot o his long run and made announcements….SpeedForNeed at community run April 14th…sign up….Gastonia CSAUP 50 mile relay ….preblast out with form to sign up on …signup!….and Christina Latini Memorial 8k virtual run ( Rankin Lake )  April 21’st get with Pizza Man and sign up…….three mins late….let’s start!

 

Warm-up

20ISSH IC
15IC Don Q’s
15LBC’s IC
50 Moroccan Night Clubs IC
Pledge

Mosey to The middle school track

The Thang:

Run 1 full lap Plank on the 6

25 Merkins

Run ½ Lap Plank on the 6

50 Squats

Run ½ Lap Plank  on the 6

75 LBC’s

Rinse and repeat x4

Total 100 Merkins

200 squats

300 Lbc’s

Run 1 full lap wait on the 6

We also had 2 trains so 5 Burpees OYO x2 were given !

Now that we’re good and warmed up lets head to the benches for some dips

20 IC

15 IC

10 IC

 

Over to the wall for a wall sit 1min 30sec  and a JK2 joke….

 

Legs aren’t hurting enough so lets zombie walk from the Stairs to the parking lot! Plank on the 6!

Times getting short so lets head back to the Shiele and meet up with the Pain Lab for Mary ….wait no pain lab! So

 

25 V up /Roll ups

 

25 oblique V Ups Right

 

25 oblique V Ups Left

 

Time!

Announcements

 

Pizza Man covered!

COT

Great work by all PAX today …..Keep pushing men….keep moving forward!  And keep getting stronger!

Prayer Requests

ToolTime’s son in law and his company in down range in Afghanistan for their safe return along with all of our brave men and women serving I the military!

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Forty Day Challenge Backblast

February 28, 2018 / / 0 Comments

Today is the 40th day of the challenge.  Some of you chose to participate in this challenge.  Some attempted it and stopped or didn’t do it at all.

To the ones that stayed with it, there are some pretty amazing results.  Special TClaps to Roadie, Tool Time, Time Frame, Breaker Breaker, Mayor, and others for some pretty remarkable weight loss and increased focus on their personal goals.  To Sargento and Queeeeishce or however you spell it for their hounding me throughout the 40 days about what they can eat.  (the rule was…as long as you don’t enjoy it, you can eat it)  To Gastone for sharing that picture of a chicken foot in a mason jar that seemed to “trigger” some PAX.

TClaps to Freight, Whoopee, Boudin, and “kotter” Woody for signing up for a March GoRuck in MECA.  Due to their additional training, it has been an opportunity to get some extra credit before workouts.   Stronganoff and YHC have been taking advantage of that extra training and if you haven’t tried it, walking around with a bunch of weight on your back talking to your old friends is good for the soul.   Def Leppard is catching on too as a good rehab for his hip.  Strong work!

TClaps to Hipaa, a recent convert to F3 Gastonia.  Whoopee gave him the solid EH and under doctors’ orders he has been a posting machine, including already wearing a weighted vest.  As an inside joke, Hipaa was challenged to buy the coffee after the Coconut Horse.  He stepped up and lead and actually publicized it and we had a sort of mini convergence  that day with lots of Rucks and Runners.  It is a great routine on Sundays now and other people routinely are picking up the coffee tab.  Hipaa is similar to our friend Bulldog.  He comes out of nowhere and is all in.  Great work!

So as we conclude this challenge, I hope it helped you and you can consider keeping the good habits you formed and stick with them.  Self-discipline….journaling, making better food choices, prioritizing your workouts, and supporting each other along the way.  Sounds simple doesn’t it?

Before this began I asked myself how I could be more disciplined?  The answer was simple.  Don’t do it alone.  You held me accountable.  Thank you!

Stop doing the things that you know are wrong and keep getting after it!

 “People do not decide their future, they decide their habits and their habits decide their future.” –F.M. Alexander

1000 Wolfpack Grinders leads to Manly Men

February 19, 2018 / / 0 Comments

Dark.  Colder than the last few days.  Chance of rain.  Just another F3 Workout at Gashouse.  As the week went along, no one stepped up to Q the workout so I put together what I hoped would be a respectable beat down.

As I have done for the last few Saturday’s I’ve been in town, I showed up a little before 0600 to get a ruck in……the parking lot was full.  Must be an overnighter inside the Schiele but no one waiting…..however, Woody’s and Boudin’s vehicles were already parked and vacant…..they started early.  Looks like another Saturday morning of ruckerbation.  It was fun.

As I strolled back in there was a good crowd waiting to join my bootcamp or Billy Madison’s appropriately named Painlab for the morning.  Tooltime was here…..at least I knew it wouldn’t be a quiet workout.  Kotter JK2 also made an appearance.  Let’s get after it.

Quick warm up in cadence:

SSH X 10

Appalachian Americans X 12

Pledge

Time to split the groups up – 14 for the boot camp…..but wait……we’re taking the flag with us today.  YHC grabbed it for the mosey to the main parking lot at Grier Middle School.  I believe 8 total (including the two FNG’s) stayed for the Painlab.

The Thang

The Stroganoff 5

Start on one side of the parking lot – Bear Crawl to opposite side – 10 Merkins – Lunge Back (That’s one)

Rinse & Repeat for a total of 5 and plank for the six.

Somebody grab the flag, it’s mosey time to our favorite steps behind First Presbyterian.

The Rally to 1000

Partner Up:  Partner 1 performs exercise while Partner 2 runs to top of steps and performs 5 Merkins and runs back and switches to the exercise reps.  Cumulative reps of 200 for each of 5 exercises:

Flutter Kicks  (Yes……that’s 200 per leg)

Mountain Climbers  (Yes…….that’s 200 per leg)

Freddy Mercury’s  (Yes……that’s 200 per leg)

Plank Jacks  (Yes….that’s..wait)

LBC’s

If I counted correctly, we knocked out 7,000 reps at the bottom and a load of Merkins at the top.  Good work men.

Mosey time to the track at Grier Middle School.  During this mosey, Belding (a true gentlemen) ran with me and informed me that in Florence, they typically do not run ahead of the Q out of respect.  Apparently, we hold no such respect here at Gashouse.  At least someone grabbed the flag.

Time for a round of the Wolfpack Grinder

Let’s start with some…..some…….squats……..however, the Q was practically assaulted during the attempt but it went something like this:

10 Squats IC (assault # 1) – Run 1/2 lap – 25 Merkins OYO – Plank for the 6

10 Squats IC (assault #2) – Run 1/2 lap – 20 Mountain Climbers OYO – Plank for the 6

10 Low/Slow Squats IC (assault #3) – Run 1/2 lap – 20 Merkins OYO – Plank for the 6  (I believe it was during this 1/2 lap mosey that I asked JJ if we had any personal injury lawyers in the PAX…..no luck)

10 Low/Slow Squats IC (assault #4) – Run 1/2 lap – 30 Mountain Climbers OYO – Plank for the 6

For the record, the assaults were orchestrated by Roscoe, Tooltime and Dolph……YHC is luck to have survived.  I just wanted to get home and shower.

However, we had plenty of time to mosey to the picnic tables for some IC work as follows:

Dips X 15

Step Ups X 20

Derkins X 15  (There was much rejoicing during these reps)

Dips X 10

Step Ups X 20

Derkins X 10

Time to mosey back to the start.  Grab the flag.

Painlab was winding down and we joined in for some calf raises before finishing with some Mary:

Monk called out some crazy side ab work….something…..something……

Last was 30 reps of Flutter Kicks IC.

Well done men.

Announcements & Prayer Requests

Name-O-Rama

COT

Moleskin

It’s always an honor to lead this group but especially when we have a Kotter (JK2) getting  back after it and two FNG’s from the Pain Lab (T-Mobile & Kodiak).  They had spent the night at the Schiele and joined the Painlab as they were leaving.  That Dad is on the Path with his son.  Well done.

One of my most recent books that I have finished is Stephen Mansfield’s “Book of Manly Men”.  I would highly recommend it.  It’s a relatively simple read but has some strong messages about what it means to be a real man.  Here’s an excerpt:

“……a real man is willing to subordinate his own desires and aspirations to greater causes:  his God, his nation, and his family.  He puts the welfare and security of others before his own.  He knows he is blessed by a sovereign and loving God to be an American, and he believes his family is a gift from God for which he is responsible.”  The author goes on to explain there are four Manly Maxims:

  1.  Manly men do manly things (Take action)
  2.  Manly men tend their fields (Take care of their own, their territory, guard it)
  3.  Manly men build manly men (Iron sharpens iron)
  4.  Manly men live to the glory of God

This hit home for me and one reason I stay involved with F3.  To me, you men exemplify the statements above.  We are responsible and have the opportunity to go out each day into our community and show our families and those around us what it means to be a man.  You may experience push back in our society that no longer want us to be that “biblical” man.  Stay the course.  Our children, our wives, our friends, our coworkers, our community are watching and hoping for men like us to carry on and lead the way.

Until the next one.  Aye!

Stroganoff

F3 Dads Chutes at Crowders Ridge

F3 Dad’s at the Chutes BB

February 19, 2018 / / 0 Comments

Dr. Feelgood made the connect with Crowder’s Ridge in 2016 when he worked out a deal for us to stay at the cabins at Crowder’s Ridge for a #CSAUP event called the “Climb”.  It was Veteran’s Day, Friday, November 16th and F3 Royalty and veterans Dredd and CSPAN came to the mountain for a Friday night talk.  Saturday morning we were awakened at 0530 to the Miley Cyrus song “The Climb”, followed immediately by Iron Maiden’s The Trooper.  Then a huge beat down with two climbs up the mountain and back and 8 memorable pain stations throughout the Camp which included Dolph’s World.  This was a memorable event and there was some shared nostalgia as we entered the property and some clamoring for a repeat of the “Climb” in future months.

In any event, I inquired as to whether we could do an F3 Dad’s event at the Chutes.  The Chutes are on a steep hill with four tubing lanes surrounded by fencing and football field AstroTurf.  You slide down on a tube and walk back up the side on the turf.  Employees have spray bottles of WD-40 or liquid graphite or H2O to help keep things fast.  Crowder’s allowed F3 Gastonia its own slot for an hour of tubing.  In typical manly fashion, not one person had purchased a ticket one week out from the event and my contact at the camp was concerned.  However the hard commits starting coming in and when I arrived with my two 2.0’s the PAX and families kept coming.

The THANG:

After a safety video we made our way to the tubing section.  We had a combination of PAX, M’s, 2.0’s, and friends.  One lane was smooth, one had a small jump, one had a bigger jump, and one had a ridiculously steep jump that required lots of speed to get over.  The teenagers and Squirt were the first to try that and got some big air.  Little kids required a big push at the top to carry the speed down the hill.  Everyone got the hang of it in short order and it was nonstop action for the full hour.  The men of F3 were very much like the teenagers.  Papa John ran downhill from outside the tube park to his tire to try to get more speed.  Boudin’s 2.0’s and friends raced and actually had a pass on one run.  Rubbing is racing!

There were a few mishaps at the bottom as kids were getting off their tubes and others were barreling down unable to stop.  The Mayor came in hot and wiped out his 2.0’s for the spare!  Other than a few bumps and bruises we managed to stay healthy.

When out time was up we posed for the F3 Dad’s team photo and some PAX left for the day.  The rest went to the Gaga ball ring and it was on!  For close to another hour we saw women and children and boys and girls of all ages playing a game with intensity and cunning to see who could be the last person in the circle.  Who knew that Squirt, Billy Madison, Hipaa, and Billy Madison’s M would be such competitors!?  YHC left 2.1 at Gaga ball while the 2.0 and I had two games of HORSE on the basketball court.  Soon night descended and everyone went their separate ways.  It was a successful and fun outing for F3 families.

I want to thank Crowder’s Ridge for giving F3 our own time slot.  While we were still on the chutes there were several church buses coming in and the next time slot had a gazillion kids that would have made for some crowded tube lanes.  We were able to tube as much as you wanted with no delays.  It was awesome.  Thank you Crowder’s Ridge!

Moleskin:  If we are honest we know that F3 takes up our time away from our families when we are gone Saturday mornings or other times for various F3 events.  When we put on events like F3 Dads the 2.0’s get to experience the same level of camaraderie, bonding, sharing, and fun that we have at our workouts.  I know this was a great success when my teenager had as much fun as my younger one.  It was great seeing the M’s sliding down and carrying their little ones back up the slopes!

The next F3 Dad’s (Gashouse) event will most likely be a spring workout, summer baseball game, and another fall workout.  The greater Charlotte area F3 Dad’s camp will be at Camp Thunderbird sometime in August.  Blackjack is the F3Dad’s Q for F3Nation.  They are supposed to launch the registration for the Camp Thunderbird camp in March.  I will do my best to get the dates and communicate that with you if you are interested.

Always a pleasure to lead!

 

 

Forty Days of Discipline Update #4

February 18, 2018 / / 0 Comments

Today marks day 30 of the forty days of discipline. There are ten days left in the challenge.  It is time to refocus on these last days and push through by perhaps considering being even more disciplined.  I know many guys have been pushing to make workouts or hitting workouts at home at a greater rate than is normal for them.  I am seeing some reports of some really impressive weight loss.  That is no accident!

However, maybe you haven’t been as strict on your diet or made some “little” choices that weren’t full cheat meals.  Maybe you had a Twinkie without claiming it.  Jocko calls these “sugar coated lies!”  It is the Jester playing with your cravings.  You know what to do.   Discipline is delaying what you desire now for what you want in the future.

Keep the protein handy.  I have tried drinking a protein shake prior to eating dinner when I felt “starving”.  This has helped me alleviate the craving to eat multiple plates of food at dinner.

I have one cheat meal left.  If you get to 30 workouts you can have another one if you have to have it.    There will be lots of extra cheat meals earned however.  I know the extra credit runs and rucks prior to workouts are adding up!

Keep on keeping on and stay on the path!

40 Days of Discipline checkup #3

February 11, 2018 / / 0 Comments

So by now hopefully most of you are getting into the groove of eating better and making yourself get more workouts in that you would normally do.  Great work!  I am inspired to hear from some of the PAX on Slack that they are meeting and/or surpassing their goals ahead of schedule.  I hope that these little changes that produce big results become habits.

Just as in the fitness part of F3, modify as needed.  This may mean don’t put sugar on your strawberries.  Add a splash of sweet tea to your unsweet tea if you have to have it.  Get a sweet potato instead of a mashed potato.  Try cinnamon instead of brown sugar in your oatmeal.

Keep up the routine of having that protein shake ready as soon as you finish your workout.  Try to get enough sleep so you can recover more fully and be the best version of yourself.  Don’t compare yourself to another PAX, compare yourself to who you were yesterday.

Dr. Jordan B. Peterson has a new book titled “12 Rules for Life: An Antidote to Chaos.”  One of those rules is to make friends with people who want the best for you.  I have seen that in action this past week.  Sargento and Quiche’ are helping me and to that I say, “Dilly Dilly”

Don’t get discouraged if you feel as though you hit a plateau.   Keep up the great work.  We are over halfway there!

Gaston County’s Premier running AO

February 11, 2018 / / 0 Comments

So the PAX gathered with more than a threat of rain to run the 5 miles of the Coconut Horse.  It was 67 degrees and sort of muggy but there was a fairly strong breeze that kept things cool.  As we gathered our humble Nantan whispered to me that I was the Q.  Thanks for the advance notice!  As there was one minute to spare I declared my status as the Q and then we moseyed off into the Gloom at 0630 sharp.

We started out with fairly brisk pace but it was still conversational.  YHC, Tool Time and Whoopee were honored to be running with Remo towards the front when Whoopee challenged us to come up with words of wisdom to share with Remo since there are decades separating our ages.  Some wisdom was imparted at this time.  Remo is inspiring us with his preparations to go to USMC boot camp in April.  We are living vicariously through this fine young man.

The Nantan then challenged us to quicken the pace through the downhill section towards the Greenway.  The pace was almost jailbreak speed but slowed a little once on the Greenway.  Especially when we realized the creek had overflowed its banks and deposited several large mounds of silt and mud which were hard to see at that time of the morning.  Madoff and Messi were fast and steady as always and most of the group stayed close.

As we continued on the Greenway, three shadowy figures appeared ahead and it was almost time to set up a flanking maneuver except we recognized them as Pockets, Oompa Loompa and Hipaa who had taken the Hudson cut.  The groups continued on towards the goal of finishing the run and despite a headwind we got to the end.  Whoopee snuck up behind me and went for the pass on the home stretch and then went back to pick up the six.  I started after him and after a while began wondering if he was just running home.  Fortunately we then found the six and the entire group finished together.  A quick COT was held just as the rain began pouring down.  Four stayed for Coffeerama and Whoopee took care of the check.  #classact  (Hipaa is a HC for next week…YHC threatened a convergeanace coffeerama next week at 0715!)

There was some serious brainstorming ideas that came out of Whoopee.  Perhaps a future event that would involve first and second F’s and a large body of water.  Remo declared that although he trains M-F at the recruiting station, when he posts to F3 and gets around the PAX he comes away refreshed.  Aye brother!

Until next time…

Roscoe

40 Days of Discipline 2 week checkup

February 3, 2018 / / 0 Comments

Today marks the 15th day of the 40 Days of Discipline.  Anecdotally I have heard a great many positive things from the PAX about their efforts at being on the path.  Excellent work!

There are some PAX losing some serious weight each week thus far and changing habits.  Several PAX and probably more are 15 for 15 on the daily workouts.

Some of the PAX are eating some serious power foods that I don’t how to pronounce.  Gastone is eating chicken feet(see pic above).  SLAW is ordering quiooonwaaaah and brussel sprouts.  Stroganoff left fried shrimp and fish on the table and ate a potato and salad instead.  These gents are holding the line!  TimeFrame is getting faster and stronger.  Roady is leading the way!

Tip of the week….The thought goes that you can’t take care of others if you don’t take care of yourself.

Each day besides eating right and getting on with your workout, schedule time for yourself to do something just for you.  Meditate on what you are thankful for.  Think about something that brings you joy.  Play the guitar.  Read a book.  Sit in silence.  Enjoy some hot tea (honey and lemon instead of sugar).  Play a board game with your kids.  Call a friend you haven’t talked to in a while.  Do something for someone else with no expectation for anything in return.

I can predict that many of us will be tempted by superbowl foods and beverages tomorrow.  Sargento has already declared a cheat meal and he has earned it (15 for 15 workouts thus far).  My advice…don’t go to the superbowl party hungry.  If you declare your cheat meal that is no problem.  However, be mindful that you can’t out train a bad diet so don’t let your exercise gains go to waste by eating/drinking your way back to mediocrity!  You versus you!

I am encouraged and inspired by your efforts.  Have a great week and feel free to post tips or encourage others who are taking this seriously to improve on the little things that will add up to big things!

 

Mini-Chicken at the Gashouse

February 3, 2018 / / 0 Comments

14 high impact men with one FNG showed up on a 21 degree morning to get better at the Gashouse/Painlab for some work.  Stroganoff hinted a possible pre-workout Ruck so I was waiting for him in the lot and we took off a little before 6am  3+ miles through the old neighborhood.  Little did we know that Woody showed up around 6 and meandered around hoping to find us on his own personal Ruck journey.

After a hopefully very clear disclaimer, we warmed up the PAX which I think at the time was only 12.  The warmup included the following:

SSH-Squats-CDD’s-Moroccan Nightclubs-LBC’s-1 burpee.

We followed this with the pledge at the shovel flag because Stroganoff is one of the most consistent HIM’s that plants the Gashouse shovel flag at his AO.  Are you listening other site Q’s?  CONSISTENTLY…I challenge you to find your flag and plant it!

We broke off at this point and I believe 5 stayed at the PainLab and 7 went to the track.

We lined up for a quick explanation of the THANG…

Two teams of 3 and 4 for a Burpee Long Jump Leap Frog.  It goes like this.  PAX one does a burpee and a long jump.  PAX 2 runs to the front of PAX one and does a burpee  and then long jump.  PAX 3 then repeats in a leap frog fashion for a 1/4 mile around the track.  There were some doubts about the duration of the exercise but everyone put in a great effort.  Several of the long jumps resulted in some slips but there were no injuries reported.  At the half-way mark we could see the parking lot below and noticed two potential PAX either joining the PainLab or breaking into our cars.  Fortunately they joined the PainLab.  #goodchoice.

After one lap of the Leap frog we planked while we went around and mentioned what we are grateful for.  Some themes were health, family, grace and the men of F3.

Then YHC explained the Rooster (Worlds Fastest Marathon) in Rock Hill.  This was a great event in Rock Hill several weeks ago and in similar temperatures.  The Gashouse was represented with three teams and ran about 800 miles or something in a little over three hours.  So with the Rooster as inspiration I had requested a Q at the Gashouse and got my wish.

The abbreviated version of the Rooster will now be called the Mini-Chicken.  It went like this…

Two teams….one PAX runs a lap around the track and tags the next PAX.  He then goes to the “pad” behind the field goal and completes 20 Merkins, 30 LBC’s, and 30 Squats and returns to wait for his turn for the next lap.  Each PAX completes 4 laps and then a team lap at the end before returning to the PainLab.  It appeared that the PAX were “fellowship moseying” around the track but in reality they were pushing/pulling each other along.  This was good to see and everyone except Madoff was gassed after each lap.

When we got to the Painlab there was some crazy gymnast inspired poses and  contortions.  Who knew the Mayor was that flexible?  (Some things can’t be unseen).

During a sort of headstand yoga thing introduced by Flush the PAX were saved by the bells and we returned for announcement and prayer requests and the COT.

Our FNG is from Greensboro and does Jiu Jitsu so we named him DAAANG as a tribute to Echo Charles from Jocko Podcast.  Welcome and I hope you meet F3Udders as soon as you post in Greensboro when you return home.

Prayers for our teenagers and their struggles, the loss of family members, but also blessings for healing.

Announcements:  Family Fellowship from Sargento February 16th and F3 Dad’s at the Chutes of Crowders Ridge on February 18th.  Tickets can be purchased in advance at this link…

https://www.eventbrite.com/e/chutes-winter-tubing-f3-gastonia-tickets-42496750926

Thanks for WoJo for stepping up to Q the Pain lab where he had never posted!  Great work!  JJ continues to push hard and give great effort, all the while talking Tar Heel basketball.  Flintstone has got speed!  Stroganoff was knocking out his 25 burpees a day as part of the challenge in between laps and exercise.  Way to push the rock men!

Always a pleasure to lead!

Roscoe

Eight(y) Is Enough

January 28, 2018 / / 0 Comments

The theme of the workout came from the fact that it was day 8 of the 40 days of discipline. Even though it’s early in the 40 days, YHC hopes everyone is still on track at this point. Discipline involves giving up things that are bad for you. It also includes doing things that you don’t necessarily like but you know you need to get better. For YHC, this includes burpees. So if we were going to have a discipline theme, it would have to involve burpees… and lots of them.

As the PAX started to roll in, there was an FNG. We were informed by Rudolph that he was EH’ed by Rudolph and Gastone the night before at the WA Bess Elementary School dance. This not only gave Time Frame an opportunity to showcase his extensive set of dance moves, but also gave inspiration for an extra funky round of Mary that we’ll talk about later.

Disclaimer for the FNG.

Warm-Up
SSH x 8
Merkins x 8
LBCs x 8
Imperial Walkers x 8

The Pledge

The Pain Lab broke off while the rest of the PAX moseyed to the office building beside First Presbyterian. Once we got there, we realized there were eight of us which fit perfectly into the theme of the day.

The first round of 8’s went something like this:

Lunge Walk across the parking lot to the short wall on the other side of the lot (1).
Derkins x 8
Bear Crawl back across the parking lot (2)
Shoulder Taps x 8

Repeat Lunge Walk (3)/Derkins/Bear Crawl (4)/Shoulder Taps

Lunge Walk (5)
Dips on Parking Bumpers x 8
Crab Walk back across the parking lot (6)
LBCs x 8

Repeat Lunge Walk (7)/Dips/Crab Walk (8)/LBCs to finish out round 1.

Mosey to the steps at the back of First Pres and the second round of 8’s.

Run to the top of the steps and complete a round of BASS, then run back down and do 5 burpees. One letter each time up the steps. This confused the PAX because they expected 8 burpees. However, there’s a plan for all this. There was also more discussion than necessary over what exactly constituted a Sumo Squat.

BASS was:
Big Boy Situps x 8
American Hammers x 8
Sumo Squats x 8
Seal Jacks x 8

Two rounds of BASS meant 8 trips up the steps and 40 totals burpees.

Mosey to the track at Sherwood Elementary for the third round of 8’s and a burpee countdown.

Partner up. Partner 1 runs in one direction while Partner 2 runs in the opposite direction. Where they meet, they both do 8 burpees. Run back around to the start. Where they meet, they both do 7 burpees. Rinse and repeat for 6 burpees, then 5, then 4, 3, 2, and 1 final burpee at the start.

That’s 36 more burpees for a total of 76. The PAX seemed to know we were going for 80 burpees so with a push from the group, we did the final 4 burpees at the track to get them out of the way.

Mosey back to the office building beside First Pres and onto the sidewalk for some Monkey Humpers x 16.
Squats x 16 (no squat discussion necessary this time)
Monkey Humpers x 8
Squats x 8

Mosey to the Schiele to meet up with The Pain Lab. When we arrived, the group was heavily involved in some serious zen-ish yoga poses.  We tried to join in with lackluster results.

With some time remaining, it was time for some Mary.  As I mentioned earlier, this was to be an extra funky round of Mary inspired by the dance the day before. With the Cha Cha Slide playing in the background, it went something like this:

Flutter Kicks
More Flutter Kicks
American Hammers (maybe, I think)
Swimmers
Burpees
Box Cutters

It appears that the Cha Cha Slide had drowned out the bells so at 8:02, we called it a day.

COT
Announcements
F3 Dad Event – Feb 18th – See pre-blast for details
F3 Bowl vs F3 Metro – Super Bowl Sunday

Prayer Requests
Families
Leadership

Extensively long naming of FNG, The Duke (Wayne Finley).

Prayer

Until the next time…

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