F3 Gastonia

Fitness, Fellowship, Faith

Date: March 15, 2016

Folsom Jail Break

Today 9 men entered the Gloom to get better, luckily all 9 made it back alive.  YHC zigged when the PAX expected a zag, and there was plenty of lively conversation about the increased gravitational resistance to the normal direction the PAX takes, this made the Q smile just a little.  After the warm up a long mosy to the start point which was kinda like a saturday night dance party with the street lights flickering on and off.  From there a ridiculous semblance of a suicide with pain stations, it is march after all and how better to get in the March Madness Spirit.

Warm-up

30 SSH IC
20 IW IC
20 Don Quixote IC
25 LBCs IC
25 Rosalitas IC

Pledge

Thang

Mosey to start point, then on about 400m stretch with 3 stops, 1 at the start and then 1 at each of the next 3 speed bumps somewhat evenly spread apart we did an increasing number of exercises at each stop with a return back to the beginning after each set.

Set 1 – 10 Merkins
Set 2 – 20 Heels to Heaven
Set 3 – 30 Squat Jumps
Set 4 – 40 LBCs

A round of planks and Flutter Kicks (50) while we waited on the 6.

If that was the shampoo there was a conditioner planned, yet time would not allow this time. A mosey back to the flag with a little race action at the end, too close to call. This left us just enough time for some peoples favorite round of Mary.

#TheStorm: Cinder Blocks And Bellies

16 PAX (including 2 FNGs) showed up for a cinder block beat down.

This was my first chance to post in awhile due to my coaching schedule, my sons sports schedule, and other things that have come up.  I figured I might as well Q on my return. My goal was to make this a good upper body workout.  I enjoyed the mumble chatter today and really enjoyed Mayor and Godfather discussing who’s belly helped them the most when doing curls with a cinder block.

WU: (In Cadence)

  • SSH x 15
  • Moroccan Night Clubs  x 15
  • Monkey Humpers aka JoBu’s x 10

We had FNG Guiness coming in hot and yours truly yelled at him thinking he was a regular….glad I didn’t scare him away.

-Pledge Of Allegiance-

THE THANG:

Mosey to BA’s truck to get the coupons (cinder blocks) and pair up

A lot of good chatter that included bellies helping some of the PAX with the different lifts….Mayor and Godfather had the advantage

  • Zombie Walks To The First Speed Bump/300 Chest Press WIth Cinder Blocks
  • Backward Zombie Walks To The First Speed Bump/200 Bicep Curls With Cinder Blocks
  • Run TO The End Of The Fence/50 Tricep French Curls With Cinder Blocks
  • Run To THe End Of The Fence/30 Blockees

Set coupons to the side and circle up

This Is When Some Of The Pax Said They May Have Trouble At Work Doing Anything With Their Arms…

  • Wave Of Merkins 5,4,3,2,1
  • Wave of CDDs 5,4,3,2,1
  • Ring Of Fire WIth 14 original Pax doing Exercises x 10
  • Burpees, Merkins, LBCs, Flutter Kicks, Dying Cockroach, JoeBoos, Side LBCs, Freddie Mercurys, CDDs, WW2 Sit Ups, Imperial Walkers, and 2 other exercises I cannot remember….

COT:

Nameorama: 2 FNGs; Guiness and Jersey Boy

Announcements: 1 year anniversary coming up and Burpee-a-thon

Prayers: Top Hat lead us through prayer

Coffeeteria: 2 at Floyd And Blackies

It was nice to get back and Q a workout.

-BA

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