F3 Gastonia

Fitness, Fellowship, Faith

Date: July 6, 2015

PreBlast #TheStorm: The Farmer, His Daughter Sally, and Their House

The PAX will learn about the farmer and how he prefers to carry things.  Also, his daughter Sally will make an appearance in a few exercises and let us listen to her favorite song.  Lastly, cinder blocks will be in use, but we won’t be building them a house with them.



BackBlast #GasHouse – Brick House at the GasHouse

25 PAX post (including 3 FNGs) at the #GasHouse on Independence Day.   America’s forefathers laid a foundation for freedom for generations to come.  Spiderman and Wolverine bring us bricks to build our own foundations.  Aye!

Mosey to the flag (with bricks) for the Pledge.  Mosey (with bricks) to the field at GMS.

Warm Up (warm up?  really?)

  • 20 – LBC – IC
  • 20 – Merkins – IC
  • 20 – Side Straddle Hops – IC
  • Lap (with bricks)
  • 20 – Side to Front Shoulder Raises (with bricks)
  • 10 – BodyBuilders / with shoulder press at top (with bricks)
  • 3 – Daft Punks – (full circle lunges with bricks)
  • Lap (with bricks)
  • 20 – Peter Parkers
  • 20 – Side to Front Shoulder Raises (with bricks)
  • 2 sets – Power Merkins
  • Lap (with bricks)

The Thang

Partner up for Bear Crawl (Pax 1)  / Lunge Walk (Pax 2) for length of football field – partners stay together and switch exercise every 30 seconds.  Plank in end zone for the 6.  Recover and take a lap around goal posts, the back COP.

From COP, spread out in large circle (at least 5 yards between each Pax).  Pax get in alternating hi or low plank position.  Pax 1 jumps over the low plank and dives/crawls under high plank all the way around circle…. followed by Pax 2, then Pax 3, etc… continues until everyone completes the circuit and is back in starting position.  Similar to tunnel of love, but less loving.

Mosey from field to nearest courtyard (yeah… the one with the flight of stairs).

Partner up for Wolverine 1-2-3 (similar to Dora 1-2-3). Pax 1 does exercise while Pax 2 climbs stairs (with bricks) and return to partner. Swap out and continue the exercise until each amount of reps are complete.

  • 100 LBCs
  • 200 Freddy Mercuries
  • 300 Flutter Kicks

Partner up for last time… Pax 1 does Imperial Walkers while Pax 2 does sprints (with bricks) back and forth across courtyard.  Continue until times up.

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