F3 Gastonia

Fitness, Fellowship, Faith

Date: June 11, 2015

PreBlast GasHouse 6/13: County Fair (Poem)

6/13 GasHouse PreBlast

(A Haiku by Godfather)

GasHouse County Fair

Bear Crawl – Crawl Bear Suicides

Sweat and Tears for all

 

BackBlast: Inaugural Goat Island AO- Upper Body Beat Down

12 Men (including 1 FNG) battled the GLOOM this morning for the inaugural workout at Goat Island.

The Cramerton community will never be the same due to seeing Godfather shirtless after the workout.  Passersby ran in fear after seeing all 350lbs of his tatted body. Don’t be surprised if there are posters out in Cramerton by next Thursday with his picture warning women and children to be on the lookout and to stay away from this behemoth.

and The Goat Island AO Begins….

Pledge of Allegiance

WU:

Circle Up-

  • Seal Jacks x 10
  • Side Straddle Hops x 10
  • Carolina Dry Docks x 10
  • Mericans x 10
  • LBC’s x 10

Pick up a cinder block and mosey across the bridge to Goat Island Park and partner up

THE THANG:

BRIDGE WORK-

  • Cinder Block Chest Press Relay: Chest Press/Run Across Bridge and Complete 5 Mericans and Return.  Switch Every Time Partner Returns.  x 300
  • Plank/Right Side Plank/Left Side Plank/French Fries x 5
  • Cinder Block Bicep Curl Relay: Bicep Curl/Run Across Bridge and Complete 5 LBCs and Return.  Switch Every Time Partner Returns.  x 150
  • Plank/Right Side Plank/Left Side Plank
  • Cinder Block Front Raise Relay: Front Raise/Run Across Bridge and Complete 5 Carolina Dry Docks and Return.  Switch Every Time Partner Returns.  x 100
  • Plank/Right Side Plank/Left Side Plank

Mosey To The Picnic Shelter and Pick a Table and Complete Derkins x 10

Mosey To The Fitness Pavilion and Pick a Piece Of Fitness Equipment x 30 Seconds

LBCs x 30

Mosey To Another Picnic Shelter and Pick a Table and Complete Dips x 15

Mosey and Pick Up Cinder Blocks and Run Them Across Bridge

Bear Crawl 1/2 of Bridge

Lunges 1/2 of Bridge

Mosey and Return Cinder Blocks To Truck

COT

  • Naming of FNG
  • Prayer
  • Picture

Moleskin

  • Squeeker and Bandit got some extra credit in as they may have lost count during the cinder block chest press.  Some believe that they were just showing the rest of us up.
  • We all thought that the new bridge would be a little more sturdier, but that wasn’t the case with 12 men with cinder blocks running on it.  You could feel the vibrations and movement of the bridge with every step.

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