F3 Gastonia

Fitness, Fellowship, Faith

Date: March 23, 2016

Rock -n- Roll Express

The similarities between Marthas Blast(Co-Q’d by E4 and Spiderman) and the 80’s tag team sensation Rock -n- Roll Express is striking. Those who are familiar with both will agree. E4/Robert Gibson and Spiderman/Ricky Morton combined their exceptional ringsmanship to effectively lay the smack down on the 9 heels who braved the challenge.

Right away E4 let it be known, running was not an option. Bear crawls and burpees in tandem heated up the action with an intensity so strong, Bandit may have unexpected visitors on his doorstep.(had to be there)

After the first bell and sensing a shift of momentum, Spiderman began throwing foreign objects into the ring. Bricks everywhere! Luckily no fans were injured, just rotator cuffs.

5 more minutes of pre-planned maneuvers and taunting ensued. Suddenly out of the abyss of sweat and grunt, RnRE landed their patented finishing move, the wall sit shoulder press brick extension. The final bell sounded.

Rumors of high fives spread.

Warmup
20 Side Straddle Hops
10 Merkins
10 LBCs

The Thang
Mosey To the Marthas

Pair up
1 Pax hits LBCs for the duration
2nd Pax Bearcrawl to the light, hit 10 Burpees
SWITCH

1 Pax hits Flutterkicks for the duration
2nd Pax Bearcrawl to the light, hit 10 Burpees
SWITCH

1 Pax hits Freddie Mercurys for the duration
2nd Pax Bearcrawl to the light, hit 10 Burpees
SWITCH

1 Pax hits WW1 sit ups for the duration
2nd Pax Bearcrawl to the light, hit 10 Burpees
Recover

To the Snow Balls, pop the trunk, grab the bricks < That’s right baby!

20 brick curls
20 Morrocan Night Clubs w/ brick
20 Morrocan Night Clubs w/out brick
10 Merkins
20 Bent rows w/ brick
20 brick curls
20 Morrocan Night Clubs w/ brick
20 Morrocan Night Clubs w/out brick

Pair Up
1 Pax runs around snow balls – brick included
partner does squats w/ shoulder press – brick included
SWITCH
200 aggregate

20 brick curls
20 Morrocan Night Clubs w/ brick
10 Merkins
20 Bent rows w/ brick
10 Peter Parker

20 Wall Sits shoulder press w/ brick
20 Wall Sits shoulder externsions w/ brick

Recover

It’s an important week in the 3rd F of F3.  I can’t say it better than it has already been written, though I am constantly humbled in knowing that my/our endless calamities have been forgiven, all out of love.

Pizza Man’s A-Z Delivery

Mt. Midoriyama- 3 PAX showed up on this beautiful spring day for Pizza Man’s special delivery.  Nothing better then an A-Z delivery!!

 

WARM-UP:

Side straddle Hop X 20

Don Quoties X 10

Run a Lap around parking lot

 

PLEDGE OF ALLEGIENCE

 

THE THANG:

A- Air Squat x 20

B- Burpee x 10

C- Carolina Dry Docks x 20

D- Dips x 20

E- Elevens (1 lunge 10 merkins, 2 lunges 9 merkins, etc.)

F- Flutter Kicks x 30

G- Gorilla Humpers x 20

H- Hillbillies x 20

I- Iron squat x 15

J- Jump ups x 15 (Bleachers)

K- Knerkin (Knuckle merkins) x 20

L- LBC x 30

M- Merkins x 20

N- Nolan Ryan x 10 each arm

O- One-legged lunge x 10 each leg

P- Parker peter x 20

Q- Quadraphilia x 7

R- Reverse crunch x 20

S- Smurf Jack  x 20

T- Travolta’s “Staying alive plank” x 10 each arm

U- Up downs x 5 with High knees between

V- V-up roll up x 10

W- Werkin (wide merkin) x 20

X- Xs and Os x 10

Y- Yul Brynner-Magnificent Seven Merkins. (Progress through 7 different types of merkins x 5 reps: Carolina Dry Dock to Wide Merkin to Merkin to Ranger Merkin to Diamond Merkin to Crucible Merkin to Chuck Norris Merkin)

Z- Zombie walks

*With a little time left, mosey over to the playground for 2 sets of 10 pull-ups then ran the long lap back to the flag to end with a “Mary” of planks.*

 

Thanks to all the men that showed up for Pizza Man’s delivery, we demolished it. 

AYE!!

 

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