F3 Gastonia

Fitness, Fellowship, Faith

Date: June 13, 2015

BackBlast – Johnny Cash Posts at County Fair

Twenty-one men (including four FNG’s) gathered this warm Saturday morning for a #GasHouse beat down from E4 and the Godfather. This Dr. Jekyll and Mr. Hyde of a work out started with some crushing cardio thanks to E4 and ended with Godfather’s brutal County Fair, Zombie Walk, and Ring of Fire.

Here we go….
Mosey to Flag (Pledge) then mosey to the GMS Football Field…

WU (E4)
Side Straddle Hop (x20)
Stretch-Stretch-Reach (x10)
Body Builders (Dr Feelgood…  -counting improving – you would be proud) (x10)
One Lap (400M)

The Thang (E4)
PAX meet on the sideline and partner up.

Merkin Relay
One partner busts out Merkins while other partner sprints to the other side and back. Flapjack and continue counting where partner stopped. (x150)

Mile of Fun
One partner completes Escalator (10 Diamond Merkins, 20 Plank Jacks, 30 Squats) while other partner runs 400M. Flapjack then Rinse/Repeat until a mile is completed.

Godfather takes over.

County Fair
PAX divide into six groups and go to stations set up around the field. At the whistle, start the station. At the next whistle, rotate to the next station.

1. Station 1 – Bear Crawl Suicides (5 yards/back, 10 yards/back, 15 yards/back)
2. Station 2 – Squat Jumps (100/AMAP)
3. Station 3 – Two Minutes of Mary (30 LBC, 30 Freddie Mercury, 30 Rosalita, 30 Flutter Kicks, 30 LBCs)
4. Station 4 – Crawl Bear Suicides (5 yards/back, 10 yards/back, 15 yards/back – BACKWARDS)
5. Station 5 – Burpee Broad Jump (broad jump instead of vertical jump AMAP)
6. Station 6 – Blimp (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Mountain Climbers, 30 Squats.

Modified Zombie Walk
PAX spread out across the goal line. At the start, lunge with right leg then the left leg, then do a full squat. Rinse/Repeat to the 50 yard line.

Johnny Cash AKA The Ring of Fire
Circle up in plank position. PAX hold plank while one man does 10 Merkins. When he finishes the next man does reps until all in circle finish.

Mosey Back to Parking Lot
One Minute Wall Sit, 10 Derkins, One Minute Wall Sit, 10 Derkins, One Minute Wall Sit, 15 Derkins

COT – Name-o-Rama

BackBlast – American Dream Memorial Smokey Mountain Beat Down

The crowd was filled with potential FNG’s but the air was too thin for the mountain fartsackers.

The Thang…

Started with a run out of camp to an abandoned country home with some nice paved conditioning pads out back among the weeds. SSH, squats, “Merkin dreams”, press press flings, then to abandoned country store for more “Merkin dreams” and appropriate mountain climbers.

The store reminded me of a now closed store back home called “Master Bait and Gro”.

Then a run past some horses while reminiscing about Blackjack Mulligans’ Double-Cross Ranch in Amarillo, Texas, to a church by a stream for a series of alternating stair climbs/squats, lunges, burpee long jumps, six inches-spelling “ADDR” with feet together, lunges, Pete Chicutts, squat/sprint intervals, more “Merkin dreams” and then back to the old store for tabata “Merkin Dreams” with an mercy audible as Feelgood’s pipes were failing.

Run back to the country home to finish the tabata and then back to camp for a memorial “knees to bionic elbow” and COT.

Moleskin…

RIP Dusty Rhodes, aka the midnight rider. No word on the status of his horse, Dos Diablos.

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