F3 Gastonia

Fitness, Fellowship, Faith

Tag: Martha’s House (Page 18 of 21)

Formerly The Black Knight, this AO meets Monday mornings at 0530 at Pelicans on Union Road, near the entrance to Martha River’s Park

BB # Martha’s House

August 5, 2015 / / 0 Comments

Twelve Strong in the Martha”s House Gloom

Warm-UP
Hillbilly’s 20 IC
Plank Jack 20 IC
LBC 25 IC
Freddie Merc 15 IC

Grab Bricks and Mosey
Mosey to park and Zig Zag run through rocks and end up at starting point

The Thing
Wheel Of Bricks around Baseball Fields
All Exercises and running done with brick in each hand

Spoke One
25 standing Chest Flys
Apollo Ohno half way up
15 Chest FLys
Apollo Ohno to end
10 Chest Flys
10 Merkins
Fast run back out and left to next spoke

Spoke Two
25 Bent over raise
Duck Walk half way
15 Bent over raise
Duck Walk to end
10 Bent Over raise
10 Merkins
Fast run back out and to left

Spoke Three
25 Overhead press
Frog Hop half way
15 overhead press
Frog Hop to end
10 Overhead press
10 Merkins
Fast run back out and to left

Spoke Four
25 Skull crushers
Zombie Walk halfway
15 Skull Crushers
Backwards run to end
10 Skull Crushers
10 Merkins
30 LBC

Mosey to Playground drop bricks
Count Off
Even Numbers Find bar and do max Pull Ups
Odd Numbers up and over wall till end (aprox 10 times)
Switch

Grab Bricks Mosey back to parking lot for COT

COT
One (FNG) Joey Yavelak <— might be spelled wrong

Woody mentioned race at Whitewater Center next Thursday evening will get info to Bandit.

Prayer

Thanks For another good workout

Stop and Go’s and Wheelbarrows and Snakes (oh my)

August 4, 2015 / / 0 Comments

18 pax posted in the GLOOM at The Storm for some split punishment from TopHat and Anthrax. As we gathered Whoopee shared tales of trial and tribulation from his experience at #SouthernDiscomfort, firmly entrenching the rest of us in the position that it was, indeed, #CSAUP. TopHat called us to order at 5:30 on the dot and led us through the following routine:

Warmup
Lap around the track
10 windmills
15 SSH
15 CDD
15 crunchy frogs

Thang
Stop and Go down the field (10 yards forward, 5 yards back, repeato until you reach the other goal line)

Anthrax assumed the Q and proceeded as follows. Pax paired up, then wheelbarrow’d 25 yards at a time. At each stop we performed an exercise in cadence unless otherwise noted, then teammates switched places for the next 25-yard wheelbarrow.
Wheelbarrow to 25
3 count squat
wb to 50
burpees (15 oyo)
wb to 25
Imperial squat walker
wb to goal
Superman
wb to 25
Merkin
wb to 50
Plank jack
wb to 25
High knees
wb to goal
French fries

Count up, count back to catch our breath.

Pax then moved to the bleachers to do snake drills (up and down from one end to the other) separated by the listed exercises.
Snake
Dips
Snake
LBC
Snake
Box jumps (25 oyo)

Mosey to the parking lot for COT. Thanks to all who posted, grateful for you guys.

That Was Dirty

July 29, 2015 / / 1 Comment

It was a warm, sticky, gloomy, dirty (well it was when we were done) morning when 7 faithful Gastonia PAX posted for Bandit’s GasHouse beatdown at Martha’s House.  As we gathered, YHC battled his OCD thoughts trying to determine the lack of posting a pre-blast has any significant impact on the number of PAX that post to a workout…

20 minutes earlier… “Hey Goose… remember to put that gas can in the car… we’ll need that”.

Uh, huh…What? oh, OK… its 0530. Let’s roll…

With no FNG’s today, we get started with brief disclaimer.  More accurately, it was a reminder that if YHC is an idiot… yeah, you know the rest.

Warm Up…

  • SSH IC x 25
  • Don Quixote IC x 20
  • Merkins IC x 10
  • Mountain Climbers IC x 10
  • BOYO x 5

Insert Pledge here (thanks for the reminder Dr. Feelgood).

The Thang…

GasHouse Indian Run from Brewsters to Picnic Shelter (about .5 miles).  What is GasHouse Indian Run?  Glad you asked!  Its a normal Indian Run except the last man in the line carries the 2.5 gallon gas can, hands off to PAX directly in front of him before sprinting to the front of the line.  Yes, it was filled with real gas… not water.  Also, as we near our destination, Whoopie turns the finely choreographed exercise into a bad conga line.

On our brief stop at the picnic shelter, we complete 2 rounds of Dips and Derkins.

  • Dips IC (x 15 round 1, x 10 round 2)
  • Derkins IC (x 10 round 1, x 5 round 2)

YHC grabs the GasHouse can for Mosey to lower soccer fields for a 4 corner escalators beatdown.  Counter clockwise to each corner. At each corner, excercises were single count, OYO, then plank and wait for six.  Repeat exercises in reverse.  Rinse and repeat x 2 (reduce reps 50%). It went like this…

  • Merkins x 10/5
  • Mountain Climbers x 20/10
  • Dying Cockroaches x 30/15
  • LBC x 40/20

Goose (hate,hate,hate) shows up the 30/40 somethings…. even when we made him hold position to give other PAX a head start, he smoked everyone.  Where’s Dolph?  Even tricky blocking techniques by Bandit with Whoopies audibles were foiled by the young stallion.  Aye!

Can’t forget proud moment for Mrs. Long as the PAX proclaim Stroganoff’s indellible qualities… “Steven is awesome”, “what a great guy”, “go Steve!  You are rocking it”, “Go Stroganoff”…. follwed by Stroganoff himself…”Guys, that’s my mom, not my girlfriend.  That was dirty.”

Next was the GasHouse Twist… like a Russian Twist, except the PAX sits shoulder to shoulder, feet 6 inches in the air, while passing the gas (uh, I meant gas can) down the line and back (x 2).

GasHouse Indian Run back to Brewsters.

We got back a few minutes early, so we go with people’s choice 5MOM…

  • LBC x 20 (Monk)
  • French Fries x 10 (Dr. Feelgood)
  • Marching Wall Sits x 10 (Outhouse)
  • Prayer Squat x 10 (Whoopie)
  • Flutter Kicks x 10 (Stroganoff)
  • Freddie Mercuries x 10 (Goose)
  • Dying Cockroaches x 10 (Bandit)

Finished with COT and BOM.  Prayers for family of Destiny Stafford, Woopie for Southern Discomfort.  Praise for Bandit’s uncle’s good news – no cancer.

Moleskin

Got this txt msg later in the day… “I wasn’t feeling it but because of all the guys, I pushed through it and accomplished it today.  For me, today was the perfect example of why F3 has been so good for me.  The leadership and commitment coming from F3 Gastonia is inspiring.  Thanks so much!”  Well said.  I could not agree more.  This thing is way bigger than just a good workout.  EH a friend for your next workout – they need it!

7/22 #MarthasHouse – BackBlast #F3kickball to #socialistkickball

July 22, 2015 / / 0 Comments

It was a sad day in #GasHouse history as Bandit’s legendary streak of consecutive workouts came to an end as he’s on vacation with the family. Rather than mourning over Bandit’s absence, the 10 PAX who came out into the Wednesday morning GLOOM were treated to a round of BLIMPS and a game of #F3kickball. Without any more delay, here’s a breakdown of the morning’s activities:

Warm-Up

  • Side Straddle Hop (x10) – IC
  • Merkins (x10) – IC
  • Imperial Walker (x10) – IC
  • LBC’s (x10) – IC
  • Hillbillies (x10) – IC
  • Lap around the Brewster’s Parking Lot

The Thang

BLIMPS

  • 5 Burpees
  • 10 Lunge (Each Leg)
  • 15 Imperial Walkers
  • 20 Merkins
  • 25 Plank Jacks
  • 30 Squats

The PAX then mosey’d from the Brewster’s Parking Lot to Godfather’s makeshift kickball field (complete with borrowed traffic cones for bases and an official World Kickball Association bright red kickball) for a breakdown of the rules of #F3kickball:

  • When on defense (in the field), the pitcher must lead his team with 5 Side Straddle Hops (in cadence) before pitching the ball.
  • When on offense (kicking), the team must complete AMAP Little Baby Crunches.
  • After kicking, the runner may only advance one base at a time.
  • While at first base, the runner must complete 10 Carolina Dry Docks.
  • While at second base, the runner must complete 20 Windmills.
  • While at third base, the runner must complete 30 High Knees.
  • There are TWO outs, and you must either catch the ball in the air, tag the runner with the ball, or tag the base in a force-out situation.

The winner of #F3kickball is rewarded with a mosey back to the COT, while the loser would have to complete the infamous Modified Zombie Walk (MZW). Unfortunately, after three innings, #F3kickball turned into #socialistkickball as the game ended in a tie. With everyone winning and losing, the PAX mosey’d a third of the way back, the did the MZW for a third, and mosey’d the remaining third until they got back to the parking lot.

With time still left on the clock, the PAX completed a Ring of Fire and we invented a new style of counting while doing Freddie Mercury’s (1, 12, 123, 1234, 12345, …all the way to the last man counting to the total number of PAX – in our case, 10).

With no FNG’s, the workout was closed with a quick COT, BOM, and because I forgot, the Pledge of Allegiance.

PS – For those of you concerned, I did return the traffic cones!

BackBlast #GasHouse – Avengers Assemble

July 11, 2015 / / 0 Comments

Twenty-two men including six FNG’s gathered in the humidity for Godfather’s Avenger station beat down. The PAX breathed a sigh of relief when it was revealed the workout would not be taking place on the GMS football field. That is, until they realized they’d be doing all their workouts on gravel pathways. Here it is…

Mosey to the Flag (Pledge)

Mosey back to Grassy Area

Warm-Up

  • Side-Straddle Hop x10 (IC)
  • Merkins x10 (IC)
  • Imperial Walker x10 (IC)
  • LBC’s x10 (IC)
  • Hillbillies x10 (IC)

The Thang

Mosey to Station 1

Station 1 – Captain America

  • Punches x40
  • Jump Squats x10
  • LBC’s x20
  • Butt-Ups x10
  • Raised Leg Circles x10
  • Merkins x15
  • Mosey to Station 2

Station 2 – Iron Man

  • High Knees x30
  • Squats x20
  • Merkins x10
  • Elbow Plank 30-Count
  • Star Plank 30-Count
  • Iron Mans x10
  • Mosey to Station 3

Station 3 – The Hulk

  • Squats x20
  • Hulk Smashes x30
  • Lunges x10
  • Leg Raises x10
  • Carolina Dry Dock x10
  • Mosey to Station 4

Station 4 – Thor (Picnic Table Beat Down)

  • Step-Ups
  • Dips
  • Derkins
  • Small Lap
  • Rinse/Repeat x3 and increase reps each time (10, 15, 20)
  • Mosey to Station 5

Station 5 – Eagle Eye

  • Fast High Knees x30
  • Fast Squats x20
  • Fast Mountain Climbers x20
  • Fast Flutter Kicks x20
  • Fast Scissors x20
  • Mosey to Station 6

Station 6 – Black Widow

  • Staggered Merkins x10
  • Tricep Extension Merkins x5
  • Squats x10
  • World War I Sit-Ups x10
  • Side-to-Side Legs x10 each side
  • Plank Leg Raises x10 each leg
  • Mosey to Station 7

Station 7 – Nick Fury

  • Godfather’s Modified Zombie Walk (up the hill)
  • Mosey to Station 8

Station 8 – Agent Coulson

  • Stair Suicides x2
  • Mosey to COT/Name-o-Rama

Godfather

BackBlast #Martha’s House – Woody Brings the Beatdown (again)!

July 9, 2015 / / 0 Comments

Nine PAX Post at Martha’s House (not necessarily looking) for Motivation!  Welcome FNG Mike Tamberella (Defib).  Disclaimer and Pledge, of course.

Warm Up

  • Inch Worms x8
  • 8-Count Merkins x10
  • 4-Count Rowers x12
  • 4-Count Swimmers x10
  • 4-Count WWII Sit Ups x10

The Thang

  • Indian run from Brewsters through Martha River’s parking lot, around playground and lower fields.  Stop at pull up bars, then…
  • Split in two groups.  Group 1 does 10 pull ups while Group 2 does 20 alternating leg raised Merkins. Switch exercises when group is complete for 2 rounds.
  • Move to picnic tables and complete 3 rounds of Bulgarian split squats and dips. 21,15, and then 9 reps
  • PAX lock shields for 21 Seal Sit Ups
  • For those that could still walk, one round of the Motivator.  21 reps of the following… heel raises, jumps, SSH (no arms), SSH (with arms), SSH (no arms), jumps, heel raises.  Ugh!

Mosey back to Brewsters for COT and Name-o-rama.

– Woody

Just another walk in the park(ing lot)

July 9, 2015 / / 0 Comments

13 PAX posted in the gloom at Goat Island Park and granted a 1 minute delay to those who were deemed to be either lost in suburbia or fartsacking. You know who you are.

Little did they know that they wouldn’t get out of the parking lot today as there was ample lighting and the light posts turned out to be perfectly spaced for speed drills. Today’s balanced breakfast was largely composed of suicides, each separated by a carefully chosen selection from the #Exicon. After each exercise/suicide combo the pax would plank until all were accounted for, then start the next exercise together. Order as follows:

WU
Side Straddle Hop x 20
Freddie Mercury x 15
Imperial Walkers x 15
Mericans x 10
Plank jacks x 15

The Thang
Lunge + jump x 20 (total movements)
Suicide
Carolina Dry Docks x 20
Suicide
Prisoner Jump Squat x 25
Suicide

Hold plank to catch our breath.
Count up, count back to gather our thoughts.

Peter Parker + Merkin x 30(ish)
Suicide
Star Jack x 20
Suicide
Turkish get-up x 20(ish)

We ran out of workout before we ran out of time so we finished with a bonus round of up downs and a few minutes of Mary. COT then dispersed for the day. Thanks to all who posted!

BackBlast #TheStorm: The Farmer, His Daughter Sally, and Their House

July 7, 2015 / / 0 Comments

14 PAX (Including 1 FNG) battled the GLOOM this morning at #THESTORM.

This morning we took on the farmer (farmer carries), his daughter Sally (Moby-Flower), and their house (cinder blocks).  There was only one casualty today as Godfather threw a cinder block and destroyed it in the process.  Some would argue that his arms didn’t work due to the exercises and he dropped the weight.  All in all the PAX dominated all three phases of the workout.

CIRCLE UP:

The Pledge

WU: SSH x 20, Don Quixotes x 10, Mericans x 10, LBC x 20, CDD x 10

Mosey to the weight room

THE THANG:

Farmer Walks x 3:30

Sally Squats x 3:27

Cinder Block Chest Press w/ Partner x 200/ Run and 5 Mericans

Cinder Block Bicep Curls w/ Partner x 200/ Run and 5 CDD

Farmer Walks x 3:22

Sally Mericans x 2:10

Cinder Blocks Front Raise w/ Partner x 100/ Run and 5 Derkins

Mosey to starting point

Plank x 5 French Fries

COT:

Count off

Announcements

Nameorama

 

Moleskin:

Prayers for JoeBoo’s family as his Grandfather passed

PAX set up a meeting point and time for those going to Shelby Saturday morning

PAX set up a meeting point and time for those going to Charlotte for Panthers/Cam Newton F3 event

Thanks to Godfather who helped BA set up this morning

 

« Older posts Newer posts »

Past Workouts

November 2024
M T W T F S S
 123
45678910
11121314151617
18192021222324
252627282930  

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑