Tag: The Storm (Page 14 of 26)

Being that this was Tiny Tank’s last F3 workout as a resident of Gaston County, I wanted to pay homage to him.  Or, as Wheezy would put it, do this in his memory.  So I tried to do some of the things we’ve become accustomed to during Tiny Tank’s Qs.

We started promptly at 0530.  No warmup, as is typical with a Tiny Tank beatdown.  Batan Death March out to the main road.  Basically an indian run where the last man drops and does 5 merkins before running to the front of the line.

We moseyed to the front of the school for the main part of the workout – The Accumulator.  Here’s the way it works; do exercise 1 for 60 seconds, then 30 seconds of rest.  Do exercise 2 for 60 seconds, exercise 1 for 60 seconds, then 30 seconds of rest.  Do exercise 3 for 60 seconds, exercise 2 for 60 seconds, exercise 1 for 60 seconds, then 30 seconds of rest…

Exercise 1 – burpees
Exercise 2 – squats
Exercise 3 – merkins
Exercise 4 – crunchy frogs
Exercise 5 – SSHs
Exercise 6 – shoulder taps
Exercise 7 – CDDs

During the 30 seconds of rest each pax took turns telling 2 truths and a lie.  We learned YHC did not work at a pet grooming boutique shop, Gilligan left a date at Waffle House, Dr Suess likes going to presidential libraries, Tiny Tank visited 20 countries while in Germany (I still don’t know how that’s possible), Tesla is bothered when other’s put themselves first and Dolph never played football.

I Omahaed and cut out a few exercises on the last set of The Accumulator so that we had enough time to do the last thing.

We did a slow mosey around the parking lot and I chanted an Airborne Ranger song I knew and they chanted back.  That took all of about 30 seconds, so Dolph, Tiny Tank and Tesla picked me up with some running chants they knew.  We circled back to the flag to finish the workout.

Pledge

Announcements:

Gilligan is moving and could use help this Saturday.

Prayer Requests:

Tiny Tank moving

America

COT

Just wanted to wish Tiny Tank the best of luck for his and his family’s future.  F3 Gastonia is going to miss him.

10 pax showed this morning to push the rock and better themselves at the Storm.  The cloudy 73 degree weather might not compare to the heat of Midoriyama, but we still got a good sweat in and shirts stayed on.  No FNGs present so quick disclaimer and start on time.  YHC normally forgoes the normal F3 warmup to maximize exercise time, but this has been a concern and cause of serious mumble chatter in some pax.  So being a Q of the people, YHC decided to include a brief warmup this morning.  It was a definite hit with Dolph, which says it all…

Warm Up:

5 minute warm up.  5 sets of 10 Burpees started on the minute.  Any remaining time is you rest.  This got some good mumble chatter going and some friendly competition between Mayor and Dolph.  Shockingly Dolph managed to stay a few burpees ahead of Mayor, but Mayor made up for it with pristine form and unmatched motivation.

Once complete, mosey to the softball fields for The Thang.

The Thang:

Six stations.  Pax will conduct exercises on cards at each station for 4 consecutive minutes.  Goal is to perform each superset on the cards 4 times.  Bonus for EC!  After each set, 2 minutes mosey.

• Station 1:
  • Hip Slappers x 10
  • Jump Squats x 10
• Station 2:
  • Kettle Bell Swings w/ cinderblock x 10
  • Sumo High Row w/ cinderblock x 10
• Station 3:
  • Squat Press w/ cinderblock x 10
  • Shoulder to shoulder press w/ cinderblock x 10 (going over head)
• Station 4:
  • Merkins x 10
  • Up/Down Planks x 10
• Station 5:
  • Dips x 10
  • Triceps Extensions x 10
• Station 6:
  • Curls w/ cinderblock x 10
  • Reverse Grip Rows w/ cinderblock x10

Last 3 mosey’s were shortened by 1 minute to ensure completion on Time. With about 30 seconds left in the last set a train finally came by. 5 Burpees! And Time

There was some pretty solid mumble chatter through out with random talk of cheerwine, KT tape coming off of an elbow from overuse, and one pax imaginary boyfriend.  YHC did have to remind a few pax that they wouldn’t be able to talk so much if they spent more time exercising!

Pledge

Announcements:

• Need Q’s at TheStorm, Goat Island and the Yank!
• Bulldog & Tiny Tank are moving soon.

Prayer Request:

• All Pax
• Those moving/starting new jobs

Once again I am honored to be able to lead and lock shields with my fellow F3 Brothers in the Gloom.  I appreciate every drop of sweat we put in together and look forward to continuing to sharpen myself with you all.

Only four brave souls showed up for a Norwood-led beatdown.  All vets, so brief disclaimer.  No warmup because I had no clue how long the workout would take.

Short mosey to the adjacent parking lot for a Double Quarter Pounder.  Run 1/4 of the parking lot, do 25 merkins then run backwards to the start of the parking lot.  Run 1/2 of the parking lot, do 50 squats then run backwards to the start of the parking lot.  Run 3/4 of the parking lot, do 75 mountain climbers then run backwards to the start of the parking lot.  Run the length of the parking lot, do 100 SSHs then run backwards to the start of the parking lot.

Short mosey around the parking lot.

Then the “double” portion came in for the Double Quarter Pounder.  Run 1/4 of the parking lot, do 25 jump squats then run backwards to the start of the parking lot.  Run 1/2 of the parking lot, do 50 flutter kicks then run backwards to the start of the parking lot.  Run 3/4 of the parking lot, do 75 moroccan night clubs then run backwards to the start of the parking lot.  Run the length of the parking lot, do 10 burpees then run backwards to the start of the parking lot.

We moseyed up to the baseball field for a triple nickel.  We used the hill on the first base side of the field.  Monkey jumpers (because I can’t do a Q without having monkey jumpers!) at the bottom and WW II sit ups at the top.  Madoff and I thought it would be a good idea to do the WW II sit ups in the grass.  We were soaked.

We moseyed back to the front of the school for a little wall work.  60 seconds of wall sits with shoulder presses for the last 20 seconds.  Then 10 hip slappers.  Rinse and repeat.

Then we did a little Corewood.  60 seconds AMRAP OYO with 30 seconds break in between each exercise:

• American hammers
• LBCs
• Pretzel cruches
• Windshield wipers
• Crunch frogs
• Dying cockroaches

Fellowship mosey to the main parking lot.

Prayer requests:

• The F3 brothers who haven’t posted recently
• Safe travels for the kids going to summer camps

COT

Pledge

Great work this morning, men!

12 HIMS should up for a dose of Tesla on Tuesday and it went like this.

First, had some late arrivals as Dolph came from that wilderness land of Crouse, NC for his morning burpees. We aimed to please!

COP:

SSH X 20

IW X20

5 burpees OYO

LBCs X20

5 burpees OYO

Merkins X 10

5 burpees OYO

Mountain climbers X 20

5 burpees OYO

Mosey over to baseball field entrance now officially known as the Field of Dreams.

Each lamp to the end 2 merkins, increment by 2 at each light for 2, 4, 6, 8, 10 merkins.

11s on the grandstand and the concession stands, dips and Mike Tysons.

Mosey over to the bottom of hamburger Hill for partner work

Partner 1 climbs the hill to the fence at the softball field. Partner 2 does called excercise

Rd1: cross fit merkins

2: Squats

3: LBCs

4: Flutter kick

5: Plank

6: merkins

7: burpees

Mosey back to last lamp, squats back to entrance X 4 per lamp, 4,6,8,12, 16, 20, 24

Mosey to walkway in parking lot, halfway between tennis courts and school.

Partner 1 : bear crawl to yellow line. partner 2: crab walk to yellow line on other end. rinse and repeat.

Grab some wall at school for people’s chair.

20 airpresses

balls to the wall

Mosey back to start – done!

NM: Great AO here at Storm, lots of toys to play with. Coach K makes his reappearance – welcome back! Great crowd. Did decide that mayor will lead on the 4th at 6 am! YHC could not talk him into 7 am. Oh well! Its his call and it will be worth attending I am sure. Could be some fireworks.

Thinking seriously about reaching out to AD at Thomas Cramer HS and seeing what it would take to get the field on a regular basis. Likely will have to do a workday out there one Saturday for an hour or so but would be worth it. Thoughts?

Enjoyed leading this group. Great men all!

Tesla

Pledge first, then mosey to the traffic circle for a short warmup. Another short mosey to the big lot at the school building, then split into 2 teams. For each team, each of the PAX takes a turn running to the opposite end of the lot. Once there, prescribed 10 bobby hurley’s then drop into plank. When the teammate drops, the next one runs across.

Down and back, and a winner was crowned. The losing team got 5 burpees, winning team got 10. With prizes like this who wouldn’t want to compete?
Repeato, but bobby hurley’s replaced with 10 jump lunges (5/leg). Everyone got a trophy this time, 5 burpees per team.

Proceeded to divide into 4 teams for field of dreams in the 4 corners of the much-larger-than-a-baseball-field-non-sand-parking-lot. First round was as described in the Exicon. Second round was stepped up a notch:

• 1’s – jump squats
• 2’s – clerkins
• 3’s – peter parkers
• 4’s – 15 burpees

Returned to lot for 3 minutes of mary, name-o-rama, COT.

Special thanks to War Eagle and BP (Border Patrol) for coming out today…we hope to see them again soon. Great effort all around, except for the Mayor, whose absence was noted and now documented.