Tag: The Storm (Page 1 of 26)

YHC had the Q this morning at The Storm. We had a great crowd with 15 PAX doing the workout and 6 PAX doing the Deliverance training.

Seeing no FNG’s I gave a brief disclaimer followed by the Pledge of Allegiance.

WARM UP:
We ran the parking lot aisles near the student entrances and mixed in some karaoke, toy soldiers, butt kickers,  high knees, and side steps. Next, we ran to the round-a-bout for some exercises.
20 SSH IC
10 Abe Vigoda IC (for Orangeman)
10 Hillbilly Walkers IC
10 Low Slow Squats IC

ELEVENS:
Headed toward the parking spaces near the football field (10 merkins / 1 Squat until 10 squats / 1merkin)
Instead of running the PAX, bear crawled half way and lunge walk.

We had a few minutes to review the Mission of F3 and the Five Core Principals for Parkay who is relatively new to F3.

BLIMPS: (Pax Partner Workout)

• 25 Burpees
• 50 LBC
• 75 Imperial Walkers (count one side)
• 100 Mountain Climbers (count one side)
• 125 Plank Jacks
• 150 SSH

ANNOUNCEMENTS:
For a list of events, please visit https://f3gastonia.com/events/

PRAYERS and PRAISES:
Barnes family.
Huckleberry surgery.
Termite’s scan.
PAX traveling for summer vacation.
Murtaugh’s father who recently passed away.

Aye,
Radar

Biggest take away from this particular day…. 21 is divisible by 3, well normally.

So between the light poles going up the hill, we did trio runs with exercises.  After a few rounds, we moved up to the next set and did more with new exercises.  Made a point to add random event to the team members.

Once at the roundabout, we came back via Lakewood Rd.  Thanks to an unnamed PAX (though not Breaker Breaker (he suggested SSH)),  Bobby Hurleys were called at the corresponding lights.  There are lots of lights down that hill.

The Pledge of Allegiance was recited.

Announcements announced.

Prayer Requests Noted.

Watts Up Powering Down.

The intent was to take Lifeline for a Birthday Q.   Alas that couldn’t happen, so let’s do it a day late.

Started with a disclaimer and then off we go, winding through the parking lot stopping at the center of each lane to do 9 reps of an exercise. The exercises included LBC, Flutter, Squat, Calf Raise, CDD and Merkin. ( aka 6 stops x 9 reps). Certain members of the Pax didn’t understand. (Even when given hints with those who can Math)

From there we moved to the parking lot in front of the school.  Here we did Route 66, except you start with 2 and end at 10  (66-1-11)
At this point YHC doesn’t remember the exercises, just said Pax still didn’t get it

Let’s try again, over at the loading dock …

Dora.  Rep for all three sets was 108 (If you don’t know why at this point you can keep doing the eleventy the Pax in question announced as the rep count )

On to the wall for sits, donkey kicks and dirty hookups .  In keeping with the theme (in my head) the counts for two Pax was two higher than everyone else.  At the time it made sense or I too was confused by the eleventy reps we were doing .

In rereading this, I think you had to be there to understand…

The Pledge of Allegiance was done ( I think)

Announcements made.

Prayers noted and lifted.

Thanks to all who came to celebrate with me.

Watts Up Powering Down

Not sure what kind of AO Breaker Breaker is trying to establish, but the diapers and jock straps laying around in the parking lots are definitely cause for concern. Big crowd at The Storm this morning, Sister Act decided to post instead of doing Hot Yoga with the Silver Sneakers ladies group in Stanley and Ball Joint thought the coffeeteria meant Mich Ultra in the parking lot so he showed up as well. Here’s what we did….

Warmup

Mosey to rear bus lot by the loading docks and partner up.

I’ve learned that the PAX in F3 have trouble counting, but most know their ABC’s so we kept it simple.

One PAX does the exercise while the other runs, jumps on the loading dock, does a burpee and returns via the ramp. 2 rounds of following exercises.

A – American Hammers

B – Big Boys

C – Crunchy frogs

D – Dying Cockroaches

Another mosey to the main parking lot and line up on the wall for 5 of a kind.

5 Hip Slappers

5 Merkins at each island

5 IW Squats at opposite end

Return to start with 5 Merkins at each island

R&R x5

Next up was suicides.

1st Island = 10 American Hammers

2nd Island = 10 Big Boys

3rd Island = 10 Crunchy frogs

Opposite end = 10 Dying cockroaches

3 Burpees each time you return to start.

Back to the start for 10 Burpees and 20 LBC’s.

Announcements

SFN at Community Foundation Run 4/13 with convergence on the ballfield at 0700. All other AO’s will be closed. HC to Purple Haze to push.

4/20 Extinction Run

3/20 lunch at Bad Daddy’s

3/12 Rice and Beans – HC to Anchorman

5/13 Young Life Golf Tournament

Pray for the Hall Family, Huck, Turtleman, Anchorman, Breaker’s step dad and aunt, elections

YHC took us out.

I’m Broke

15 men gathered in the gloom at the Storm for a signature weak sauce Q administered by YHC. After a quick intro on a rather mild morning for February, we get going.

Warmup: Seal Jacks, Gravel Pickers, stretches (non-specific to avoid a possible patent violation), arm circles.

PLEDGE

Thang:

Mosey to the corner of the school for the longest mile. At the school, perform 10 burpees. Run down the hill to the roundabout for 10 squats. Run down the dark road (more on that later) to the parking lot for 10 merkins. Run up the hill on the edge of the parking lot for 10 WW2’s. Rinse and repeat for 4 rounds total. Olsen, Dr. Seuss and Maybelline were rolling at a fast pace. The Q hung with them for 1 round, then backed the pace off to make sure I had enough gas in the tank to Q the rest of the workout. As I was on round 2, I was alone on the dark road that runs from the roundabout to the parking lot. As I began to perform my Merkins, I heard a rustling sound behind the guard rail in the edge of the woods. Startled, I stopped to investigate the disturbance to see what initially looked like a homeless person rolling in the pine needles. As my eyes grew accustomed to the low light condition, I noticed the homeless person was wearing a Titleist golf hat. He was also wrestling to open a pack of wet wipes. I said “Breaker, is that you? Are you OK?”. In a hurried frantic tone (like a guy about to crap his pants), Breaker Breaker said “Yeah! I’m fine! I’ll be back in a minute”. He then scurried down the hill into the cover of the trees to take care of business. On the last round, he emerged from the woods running like he had taken a load off. The leaders finished round four and did some core work until the six was in.

We then headed a few feet over to the parking lot beside the school for some CORA 1,, 2, 3. Partner up and perform 100 Big Boys, 200 Flutters IC, 300 Crunches. The other partner runs 2/3 across the parking lot, performs 5 SSH, then returns to swap out until all reps are complete.

With 5 minutes left, we circled up at the flag for some Mary called by the PAX.

Announcements:

• Q school at Gashouse on 3/2. Broke and JJ leading the charge.
• Rice-n-beans 2nd week in March.
• Community Foundation run on 4/13. This is a speed for need event. We have 2 track commanders. We need volunteer runners to help push. Purple Haze has the Q on this event.
• Extinction run on 4/20 after the morning workout

Prayer Requests:

• Breaker Breaker’s Aunt is dealing with health issues. He also had a praise report-his step dad is recovering from hernia surgery that was giving him a lot of pain. He’s feeling better.
• Anchorman
• Turtleman
• Cherie Berry and dealing with the loss of multiple loved ones
• Maybelline’s Grandpa. Broken Hip.
• Termite has lab work on 3/2

YHC took us out in prayer.

Remember when you’re at the Storm and you hear strange noises coming from the trees. I could be a bear pooping in the woods, but than likely it’s Breaker Breaker. Big shout out to Fannie Mae who keeps wet wipes in the car for this very reason. He prevented Breaker Breaker from having a really crappy start to his day!

L8R SK8RS,

Slaw

The bitter cold only brought 13 to The Storm, but that’s okay, I’m sure everyone is getting that last fartsack in before February 1.

Seeing no FNG’s I gave a brief disclaimer followed by the Pledge of Allegiance. We did some arm and leg stretches and then the four ruckers took off, and the rest went and started the beat down with a lap around the parking lot.

The REAL WARM UP:
Running the rows of the parking lot closest to the football and practice field.

• • Row 1: 5 Hand Release Merkins + 1 Burpee
  • Row 2: 5 Hand Release Merkins, 10 Goofballs (count one side) + 2 Burpees
  • Row 3: 5 Hand Release Merkins, 10 Goofballs (count one side), 15 Squats + 3 Burpees
  • Row 4: 5 Hand Release Merkins, 10 Goofballs (count one side), 15 Squats, 20 American Hammers (count one side) + 4 Burpees
  • Row 5: 5 Hand Release Merkins, 10 Goofballs (count one side), 15 Squats, 20 American Hammers (count one side), 25 Seal Jacks + 5 Burpees
  • And what do you know… a train sound horned… so an additional five Burpees

BEATDOWN #1:
Decrease the rep by 2 for (10 rounds) – take a lap around the front of school after round 2, 5, and 9.

• 20 SSH
• 20 Merkins
• 20 Mountain Climbers (count one side)
• 20 High Knees (count one side)
• 20 Monkey Humpers

BEATDOWN #2:

• 15 Derkins / 15 Incline Merkins
• 15 Rocky Balboa’s (count one side) / 15 Bonnie Blair (count one side)
• 15 Big Boy  Sit ups / 15 Freddie Mercury (count one side)

We took the long way back and had a minute or two for Mary.

ANNOUNCEMENTS:
Pushing the Rock Challenge starts February 1
Winter Nationals on Saturday, February 10 (All other Saturday AO’s closed)
Rice and Beans on Tuesday, February 13 (See Anchorman to HC)

PRAISES /PRAYERS:
Ocho accepted a job offer. He begins on Monday.
My son  for getting acceptance letters to N.C. State and unfortunately waitlisted at UNC-Chapel Hill.
Cheesesteak’s daughter was accepted to both N.C. State and UNC-Chapel Hill.
Keep Breaker Breaker’s aunt in your prayers.
Those PAX on the IR and those PAX dealing with illnesses.

Big crowd this morning with 14 boot campers and five runners. We also had an FNG at The Storm.   After a brief disclaimer we said the Pledge of Allegiance and took a lap around the small parking lot.

Warm UP:
5 Burpees for the train
Stretches
10 Imperial Walkers
10 SSH
10 Plank Jacks
10 Parker Peter
More stretching

The THANG:
There are five rows in the Stuart W. Cramer Parking Lot.  We split up into two separate groups and did sprints. Exercises were merkins, jump squats, plank jacks, ssh, and mountain climbers.

After this we ran over the staff parking lot and paired off. While one partner ran the loop, the other partner did the exercises at each of the 8 parking spaces.

THANG 2:
Buy in: 3 Kracken Burpees, followed by 10 merkins, 15 squats, 20 mountain climbers, 25 high knees, 10 mike tyson, 15 smurf jacks, 20 american hammers, 25 goof balls. Cash out: 3 more Kracken burpees.

THANG 3:
We headed over the benches. 1 derkin, 4 step ups, 2 derkins, 8 step ups and so forth.

Announcements:
November 4: 24-hour run at Old School. (Folsom AO will post at Old School Saturday)
November 6: New Gear AO soft launch through the end of the year at Life Church in Cramerton
November 10: Chad 1000 at W.A. Bess Elementary at 5:00 a.m.
November 11: Hero WOD at all Saturday AO’s.
November 18: F4 CSAUP at Poston Park
November 25: Ultimate Frisbee at Poston Park
December 2: Convergence
December 2: Christmas Party
December 9: Beer Ruck through McAdenville

Aye,
Radar

Intro

Warmup

Mosey Over to workout area

Suicide Ladder

5 reps for each exercise and increase 5 reps for each round.

Dips

Imperial Squat Walkers

Calf Raises

Chest Press

Coupon Merkins

Bent Over Row

Star Jacks

Heals To Heaven

Big Boys

Finished up with COT

Announcements

2nd F Lunch papas & Beer

Oct 21 Ruck event half marathon

YL dinner event

Prayers

Norwood

Turtle Man

Anchor Man’s father-in-law

& 15 yo w leukemia

40 day challenge

Piccalo relative passed

Watts Up- dads travel

Nieces son Charlie

Pulling into Stuart W. Cramer High School I noticed that many of the parking lights were off. I had planned my weinke around them working, so I was going to have to “go off the cuff” with my Q in the morning.  Seeing no FNG’s I gave a brief disclaimer and we took off on a mosey to find some lights.

The mosey took us down toward the lower parking lot at the visitor side of the football stadium.

WARM UP:
SSH x 20 IC
Windmill x 10 IC
Gravel Pickers x 10 IC
Seal Jacks x 20 IC
Sun Gods x 10 IC
Plank Jacks x 10 IC
Stretches

BEATDOWN #1
Dora (100 merkins, 200 squats, 300 flutter kicks (count one side))

BEATDOWN #2
Staying in lighted parking lot, each PAX took up a parking spot.

• First Round – Lunge walk to the other side and perform 10 Mike Tyson pushups.
• Second Round – Lunge walk back and perform 20 Rocky Balboa’s (count one side)
• Third Round – Toy Soldiers and perform 30 SSH
• Fourth Round – Toy Soldiers back and perform 20 Jump Squats
• Third Round – Bear crawl, lunge walk, bear crawl to the other side and perform 20 Mountain Climbers (count one side)
• Fourth Round – Bear crawl, lunge walk, bear crawl back and perform 30 High Knees (count one side)
• Fifth Round – Nur to the other side and perform 40 LBC’s
• Sixth Round – Nur back and perform 40 American Hammers (count one side)
• Last Round – Crab walk, lunge walk, crab walk to the other side and end with 10 Mike Tyson pushups.

Seeing a few minutes left, we lined up and headed back to COT with the last person performing a burpee, then sprinting to the front.

ANNOUNCEMENTS:
Check Slack for IronPax workout locations. Register here.
The F3 Belt is up for grabs Sunday (9/3) at Crossroads. 5 mile run. Winner takes the title.
Labor Day Convergence beginning at 7 a.m. at CaroMont Health Park (Honey Hunters baseball stadium).

PRAYERS:
Continue prayers for my sister Mackenzie.
Norwood
Turtleman
Tiger’s parents
Anchorman’s father in law
Breaker Breaker’s children are heading to Florida.