F3 Gastonia

Fitness, Fellowship, Faith

Date: February 6, 2016

Gashouse Takes it to Grand Cayman

2 pax gathered at 0630 this morning out in the salty gloom at the #southbay beach club, a new site for @f3gastonia, and suffered through a beat down in 80 degree weather. One of the hardest parts was maintaining focus along the beautiful coast. This was Spackler’s VQ and he delivered a relentless beat down and is as follows:

Warm-up (JK2)
25 SSH IC
25 Moroccan Night Clubs IC
15 LBC IC
15 Don Quixote IC
15 Merkins IC

Thang (Spakler)
5 mile run along ocean front, with a short stop for a long story of 15 burpees or walking lunges. As if that wasn’t enough a round of Mary to finish the Thang.

Finish with a COT, plenty of thanks and inspiration being in this beautiful place.

The Delivery

It was a balmy 27 degrees as 19 PAX awaited to see what treasures the Freight would have delivered. Would it be 2 goats? Would it be delivered by Brownstreak? The suspense was intense so these PAX showed because they had to know! They came from far and wide by plane, train, boat and car. As the time edged closer there were mumbles of there really being goats as Boss Hogg rolled in with the trailer. When the clock struck the package was opened and what was inside? A good old fashion beatdown of course!

Warm Up:

SSH (IC) x 20

Thai Punches (IC) x 20

Thai Kicks (IC) x 10 (have to be in fighting shape)

Jump Rope (Imaginary, great job with the double dutch guys)

Moroccan Nightclub (IC) x 20

Monkey Humpers(JOBU’s) (IC) x 10

Mosey to the flag for the pledge. Mosey back to circle up.

The Thang:

45 seconds of each exercise with a 20 second break in between. 3 sets of each group with a lap or burpee’s between each set.

  1. Merkins, Flutter Kicks, Squat. Rinse and repeat 3 times.
  2. Shoulder Tap Plank, Freddy Mercury, Lunge. Rinse and repeat 3 times.
  3. Pointer Plank, LBC, Calf Raises. Rinse and repeat 3 times.

COT:

Announcements: Backwoods Brawl coming up 4/9. Order your shirts by 2/10. Yeti coming up 2/20. Community Foundation Run in downtown Gtown 4/16. Need a good showing from Gashouse! Gastonia Rotary will be hosting Dredd and OBT on 3/3.

Nameorama: FNG’s- Al Pastor and Shingle

Coffeerama: 11 and a Happy Birthday 2.0!

I had a great time with the Q this morning gentlemen. As always it was an honor. I look forward to many more. EH somebody this week and let’s grow!

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