I needed this!

I needed this!

26 men showed up at Five Stones church to do cinder blocks share gear and get back to the roots of Chiseled . . . GEAR!  From the complaining during the workout feedback after the workout, the PAX had apparently missed this.  I spoke to 3 PAX who mentioned how this workout opened their eyes to the fact that they needed this . . . THAT IS F3!  Let’s share it with others!

OPENING ACT:

• DCCS shown shared
  • Disclaimer:  PAX are here at their own risk
  • Cell:  We had cell phone in our group
  • CPR:  Several PAX were recently certified
  • Safety:  Staying on campus and Five Stones is lit up like a purple Christmas tree; and oh yeah, we are working with gear so use good form
• Mosey around lot
• Merkins, MC, Wide Arm Merkins, Peter Parkers, Diamond Merkins, SSH, Low Slow Squats

MAIN ACT:

• Find a partner equal speed
• 12 stations plus 1 timing station
  • Timers:  Partners run to curb and back
  • Stations do work until Timers get back and then Chicken Little ROTATE
    • Hair Burners with 45lb plates
    • Sandbag/Block burpees
    • Upright row w/30lb KB
    • Bucket carry
    • Battle Rope
    • Man maker merkins w/20lb dumbbells
    • Slamball squats
    • American hammer w/10lb ball
    • Curl to press w/35lb dumbbell
    • KB swings with 35lb KB
    • Jump Squats
    • Mountain Climbers with feet on 5lb plates
• Repeat with Timers becoming skippers Bunny Hoppers

ENCORE:

• Circle up for Jack Webb
  • Merkins:  1, 2, 3, etc up to 10
  • Air Presses:  4, 8, 12, etc up to 40
• Flutters
• Have a nice day

CLIFF’S NOTES:

• Welcome FNG Ball and Chain
  • Nathan Horne
  • Matthews native, App State guy
  • Wife followed him to college and he has followed her ever since and is now a Stay-at-home Dad
  • Other nickname options:  Tiny (he’s 6’8″ish), Tony Little (former personal trainer), Mrs. Doubtfire (we already have one of those)
• Welcome back 10 Count and Freon
  • 2nd post for each of them
  • Both mentioned that they aren’t used to this but have enjoyed it . . . Keep showing up!
• Lots of respects
  • Double, Single, and soon to be respects dotted the COT
  • Age is definitely just a number as you can’t tell by looking at them and their effort at these workouts . . . Well done!
  • Chainsaw, Draper, Xerox, Rockwell, Ricky Bobby, Elmers, Sugar Daddy
• Damascus
  • Never got his calf stretches
  • Never shut up
  • Always a pleasure to have at a workout
• Baklava and Recalculating
  • Great work by these MASHers
  • Welcome back Nick . . . Good to see your smiling face
• O-69
  • Recent MASH graduate?
  • He’s running more and more . . . keep pushing against the status quo
• Tanyatine
  • This guy is a gear lover
  • When is he starting up a gear workout in Marvin area?
  • Those Marvin guys need some muscle . . . Especially the guy who slept in his car today at Dromedary #WhoWasThat
• Shriver
  • He has jumped back into F3 full force
  • Love seeing his work ethic . . . Up front on the runs.  Well done!
  • Ready to Q?
• Maple Syrup
  • He is back too
  • No complaining, just hard work . . . Crushing it!
• Ex-Lax
  • LOVES the hair burner
  • Don’t be surprised if his neighbors see him walking his kids to bus stop with a 45lb plate
• Hi Hat
  • His energy is infectious
  • Have you ever had a bad day?  Keep smiling
• Inspector Gadget, Loafer, and Flanders
  • Well on their way to Gazelle status
  • Sneaky fast and ALWAYS grinding . . . Oh yeah!
• Fuse Box and Mad Dog
  • F3 veterans
  • Always looking out for others
  • Thanks for the leadership

ANNOUNCEMENTS:

• OFF THA CHAIN:  You are too late . . . It already happened tonight.  Mountain biking workout started by Rockwell.  Wednesday nights at 6:00pm at Walnut Creek
• ACCELERATION:  YHC talked about being honest with a self-evaluation of your effort in all 3 Fs . . . Need to be growing in all 3!  If you are not, be vulnerable and reach out to someone . . . I’M AVAILABLE!
• FRIDAY AFTERNOON WORKOUT:  12:30-1:00PM . . . Dogwood Park in Wesley Chapel.  Bootcamp style workout.  Invite a friend who “can’t wake up early for a workout”

GRATITUDE PRAYER ON WAY OUT