F3 Gastonia

Fitness, Fellowship, Faith

Date: May 16, 2015

GasHouse Back Blast- Surprise Gifts and A Run Through The Jungle

#GasHouse was filled with gift giving, a lovely scenic run, some twitter facts about one of the PAX, and VQ’s.

  • The PAX were surprised to receive gifts this morning, but all faces turned from pure joy to displeasure as they came upon 15 cinder blocks.  The look quickly turned to determination as all PAX conquered the cinder block portion of our workout.
  • The PAX were also excited for a scenic run that eventually turned into an Indian Run that seemed to last forever….I believe we would still be running if someone didn’t let an unnamed FNG know that they had to sprint to the front of the line.
  • During the COT we learned that Godfather was an ailurophile (Thanks Twitter)….I’ll save you the time looking it up… he loves cats and all things related to cats.
  • BA and Joe Boo had their VQ’s today.

AND IT STARTS….

-15 Regular PAX and 6 FNG-

Mosey to THE FLAG for THE PLEDGE

Mosey to Greer football field …..SURPRISE…. BA left gifts (cinder blocks) along the way for the PAX to pick up and take to the field with them.

WU: Joe Boo

Side Straddle Hops x 20, Seal Jacks x 20, Imperial Walkers x 20, Freddie Mercury x 20

THE THANG:

Cinder Block Fun: BA

Pair Up- Small with Large.

Partner switch back and forth through exercises until all sets are done.

Plank in between sets until last pair is done.

  • Chest Press AMAP/Bear Crawl (40 Yards) x 3
  • Upright Row AMAP/Lunges (20 Yards) x 2
  • Front Raises AMAP/Karaoke (20 Yards) x 2
  • Bicep Curl AMAP/Backward Run (20 Yards) x 2
  • French Curl AMAP/Sprint (20 Yards) x 2
  • Merkins AMAP/Sprint (100 Yards) x 1

Mosey back to Schiele and deposit cinder blocks in BA’s truck… refrain from throwing them at truck

Run Through The Jungle: Joe Boo

Mosey through the woods and around the pond to wooden benches

10 Dips, 10 Merkins, 1 Figure 8 Lap Around Pound/Trails x 2

Mosey to the hill and partner up with same partner from earlier

Partner switch back and forth through exercises until all sets are done.

  • Hill Run/Burpee AMAP x 2
  • Hill Run/Squats x 1

Indian Run (Order By Age) to the Schiele parking lot and around the parking lot….. It seemed never ending

FINAL COUNTDOWN: BA

  • Freddie Mercury x 20
  • Merkins x 10

FINISH WITH COT AND NAMING OF 6 FNGs

Toad, Dutch Oven, Spiderman, Ruby, Fonzy, Dinero

PANERA:

  • Talk of possible week day additional workouts at another site
  • Logo/Tshirt

 

 

PREBLAST – F3 Davis Lake!

Men of F3 Nation,

Like the detached arm of a starfish that then regrows into its own, @F3Nation will soon be growing a bit stronger. @F3MECA is launching a new AO in the Davis Lake area!  Come be a part of the inaugural workout of @F3 Davis Lake!

When:  Saturday, May 30, 2015 at 7am sharp

Where:  Davis Lake Clubhouse, 9000 Davis Lake Pkwy, Charlotte, NC 28269.  Park in lot behind the pool.

No prior training is required and the workouts are designed to keep all fitness levels challenged.  If you are hesitant because you think you need to workout to be ready to post, any F3 man will tell you that the only thing that will get you ready to post…is to post.

Post workout, we will gather at the Davis Lake Chick-Fil-A for coffee and fellowship.

Please forward to your friends, family, co-workers, neighbors, etc.  Our only requirement is that you are male and you need it (we all need it).  All you need to bring is a willingness to try something new and challenging.

Local Qs, if you are interested in leading a workout, we are starting with Tues, Thurs., and Saturday bootcamps.  Sign up here:

http://www.signupgenius.com/go/20f0a4eaaaf2ca7fc1-qsignup

Please email any questions to F3DavisLake@gmail.com and follow us on Twitter for updates @F3DavisLake.

We look forward to seeing on you the gloom!

The Farm

 

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