F3 Gastonia

Fitness, Fellowship, Faith

Date: June 10, 2015

BackBlast: 12 Attend Candlelight Vigil at Martha’s House

Warm up 

  • Jog in place
  • Knee highs – Heels high
  • Side Straddle Hop X 20 in cadence
  • Frankensteins X12
  • Stretch – Stretch – Stretch – Reach
  • 8 Count Body Builders X 10
  • Knee High Jumps from Squat X10

Turn to Flagpole for pledge.  Mosey down service road to Martha Rivers Park following candles through the gloom.

Preamble

Circle at the Boulder rows for weave through the rocks with surprise candles scattered on the rocks.  One candle = 10 Mericans   Two candles = 10 dips  ( Totals of 50 Mericans / 30 or 40 dips

The Thang

8 Station Circuit set up ahead of time.  Goal to go through as much as possible until time runs out.  Stations were:  Calf raises, Bicep curls (elastics), Sit – Stand, LBCs / Flutter kick, Pull -up / Jump ups, Derkins, Imperial Walker / Sprint, Mosey / Big Bunny Hops up the hill.

Mosey back to launch site for ab burn:  Box Cutters (6” elevate, spread, lower, return, repeat), Freddy Mercury, Planks with added arm reaches for effect

Finish with COT.  Prayers lifted for ABBA and his family, friend of Dr. Feelgood, all PAX fartsacking.

Moleskin

Some PAX seemed initially uncomfortable by the candlelight setting.  The “hair of the dog” from the beatdown at #TheStorm seemed to be what folks needed, and the discomfort from the candles took on new meaning.  At arrival Bandit lived up to the character of his name by parking in the handicapped space.  Bandit’s performance showed he had been fortunate enough to receive a Christmas miracle.  Back to the regular spaces!

8 Count body-builders exceeded the counting capacity of many PAX and Q will be mindful that four count is this group’s cerebral maximum.

PAX seemed to enjoy weaving through the boulders.  Some arms were extended in the beginning like a child “flying” but merkins quickly clipped the wing of our pilots.

Excellent effort by all men.  War Daddy Wink continues to show that age is simply a number.  FNG, Outhouse, was born for F3.  Godfather was excited about “French Fries” at the end of the workout until he realized we had nicknamed another exercise.

Tomorrow’s Goat Island workout to be led by BA, “I ain’t gettin’ on no airplane, Hannibal”.  He has bad intentions … to make you better.

Thanks for all the help getting up the props.  -Dr. Feelgood

PreBlast: Inaugural Workout For Goat Island AO

The Thursday AO at Goat Island kicks off with a cinder block beat down.  Get ready to be introduced to goat island and just barely scratch the surface of what this AO has to offer.  If you love bridges and cinder block this is the workout for you….bring your gloves.

BA

 

 

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