F3 Gastonia

Fitness, Fellowship, Faith

Day: October 14, 2015

Core Luxation

Here’s the back blast from this morning, sort of…Whoopee gets to author this since Dr. Feelgood has not been granted a password as of right now. Whoopee’s original plan was to alter this and insert his own special “humor”, however the creative juices just are not flowing so you get the true version from Feelgood-don’t think you will be so lucky next time Dr. Feelgood-need to get a password from Bandit-you have been warned……


SSH X 25 IC, Mogul Run Calf Burn X 25 IC, Merkins X 15 IC, 8 Count Body Builders X 10ish (we repeated 9 several times to throw the Pax off), Bonnie Squats to the tune of “My Bonnie Lies Over the Ocean…” IC sort of-everyone needs singing lessons.

Indian Run with 5 Merkin delay for the last Indian around the parking lot.

COP: Merkins X 12 IC, Peter Parkers X 15 IC, CDD X 12 IC, Floyd Mayweathers X 15 IC.

Mosey to playground with Hallelujah (hands in the air, wave ’em like you just don’t care…)

At the swings, partner up and P1 does knees to chest in plank with feet in swing X 20 OYO while P2 holds plank, T-Square took the lead a called some spontaneous alternating arms and legs in the air….do I smell a Q coming soon from T-Square????

Next, lay on ground and see who can get the most wood chips on their body? Side plank tricep extensions in a descending ladder with alternating arms (5,4,3,2,5 reps each arm).

LBC X 20

Mosey to picnic tables: 2 sets of alternating 10 jump ups/10 derkins IC, 20 LBC IC, 2 sets of alternating 10 jump ups/10 derkins IC.

Mosey to start with alternating regular, reverse, and sideways runs.

Ring of Fire-Al Gore hold while other ran around old Brewster’s building (oldest to youngest)

Final Core: Flutter kicks, heels to heaven, plank fries, LBCs

COT:countarama, namorama, BOM, Prayers lifted for PAX, family members, and community, and in gratitude for many blessings.

Moleskin: A beautiful cool early fall morning met a sleepy bunch ready to make the day’s downpainment.

Q failed his country and the PAX by planning to do the pledge after WU but forgot-forgiveness humbly requested.

Pax worked hard and bodily sounds replaced some of the other hot air usually heard at Martha’s House by others like Stroganoff, Monk, Bandit, Dolph, Roscoe, Brownstreak, Squeeker…Anyone seen Wink?

Thought singing was a bit pitchy…next time Bonnie will be sung until it is right.

Looked hard for Mrs. Long during workout…must be family fun day.

While the running was less than some previous workouts, there should be some sore cores tomorrow.

Always a pleasure and honor to sweat in the gloom with you guys! Aye!

Riding the Storm Out

15 men answered the call this morning to ride the storm out.

Pledge of allegiance.

Warmup – SSH IC X10, Americans IC x10, MNC IC x10 and then to get wet with some LBC IC x10.

The Thang – Mosey across the parking lot and get a count. Partner up. One Jumps rope while the other sprints to the blocks for block curls, OH press or French curls for 20 reps and runs back. As many rounds as you can for 10 minutes.

Mosey a short distance around the corner. With the same partner do handstand push-ups in aggregate to 20 and then 20 squats. Once that’s done, hit the wall again for round 2.

After another short mosey back around the corner, it was time for the exercise relay (aka Bermuda triangle curtesy of Brownstreak) for rounds with different exercises at each corner. Corner one was Americans, corner two was squats and corner three…Burpees. Everybody starts exercising at the same time, but station one with 20 Americans started the charge. When they finished and ran to the next station and touch someone. They would then move to the next one and so on. The relay revolves around the 20 Americans being the trigger, but due to the “clerical error” the relay had to be ran a second time. The fellows at corner three started with Burpee’s, finished with Burpee’s and then had to do them second round.

After another mosey back to the flag, a 1…2…3…with your original partner for 100 lunges 200 squats 300 mountain climbers while partner does 25 LBC. Switch off and keep the count going.

Name-a-rama and COT.

It was a pleasure leading and being a part of the group with you fellows this morning.


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