F3 Gastonia

Fitness, Fellowship, Faith

Date: March 29, 2016

Trail Run, Burpees, and stuff.

Today’s weather was warm and beautiful. Loving the time change which allowed us to enjoy a trail run around the Poston pond. The locals have rumored this trail has the best scenic views and wonderful landscape in the entire county. Unfortunately, I was unable to enjoy them with the pain in my side and gasping for air.

After this warm-up run, we did a little burpee practice and went from there. Here is the list:

  • Warm-up 1 Mile Trail Run
  • Teams of two, One partner runs and does 5 burpees, while partner does LBC. Total of 60 burpees
  • Very long lunge walk
  • 20 squats
  • 5 IC worst merkin ever
  • 10 pull ups
  • 2 Minute plan with random plank jacks to peter parker to parker peter
  • 20 IC crunch with flutter kick
  • one more that I can’t remember

#Folsom #bb Coupons

6 Pax gathered in the gloom to pick things up and put them down.  YHC delivered the coupons about 15 minutes early and met the pax at the tennis courts.  A short disclaimer was announced as there were no FNG’s.

Warm up; 10 old school situps OYO; 10 flutter kicks IC; SSH x 10 IC; Imperial Walkers x 10 IC; Mericans x 10 IC

Pledge

Mosey to lower parking lot and passed a speed bump, we’ll come back to this later, down to the lower parking lot where the pax finally saw the coupons and mubblechatter about someone littering.  Partner up and perform excercises across from each other, perform number of reps and switch.  Approx. 30 yds in between coupons.

20 Block Curls and 20 Block French Curls

80# Sled Pull and 280# Tire Flip for 10

55# KB Swings x 10 and 75# Sandbag Clean/ Press x 10

10 Block Squats and 10 Block Good Mornings

That’s one round now mosey back to speed bump mentioned above, up hill and perform 5 burpees and back to coupons for Round 2.  After round 2 and another speed bump mosey with burpees, it was time for Mary.  Pax cirlced up and each member called their exercise.  Homer to Marge; Freddy Mercury; SSH; Monkey Humpers; Ring of Fire x 3; LBC’s; Offset Mericans x 10 IC.  Nice work this morning men.  #DRP

Announcements; Prayer Requests, lift up all Pax to continue to fight.  Namorama; BOM, Thanks Sparky

Music Under the Lights

According to Twitter, a beatdown with 80s rock edition was promised so I did not want to disappoint. We had a small coupon to carry around (bluetooth speaker) with threats to be punished with a double helping of BRR legs if was dropped with Pandora adds interspersed with 80s music. Yes, JK2, that was my music growing up and after I get finished taking my multivitamin and prostate medication I will hobble my crippled butt over to you and beat you with my cane….

WU: 10 reps IC of the following: SSH, Freddy Mercury, Squats, Superman (cut that short, was not funny, will trash that one as I thought was really a waste of time other than humorous relief by Stroganoff who was not present today-rough few weeks-you get a pass), Burps (no pun intended T Square), LBCs, Cross Body Mtn Climbers, then 5 Burpees OYO.

The Thang:

Mosey around the parking lot together with called exercise at each speed bump with each exercise done AMRAP (as many reps as possible) for 1 minute. The exercises included the following: Merkins, Cross Body Mtn Climbers, Burpees (thanks for the suggestion Defib?), LBC, Renegade Rows (plank position with alternating arm raises), Jump Lunges, Table Top Toe Grabs (excellent form Joboo), Plank Jacks, and Prisoner Jump Squats.

Once finished with that, we moseyed to the art thing/Eye of the Storm for another round of the above exercises X 10 reps with 10 different Pax taking turns leading the exercises-great job guys.

We then moseyed back to start for some Mary for about 5 minutes.

Announcements, Prayer requests, named an FNG Sean Corkerin (?spelling) RADAR-glad to have you-brought in by Sargento.

Advisory Meeting this Sunday at 7pm-all Pax invited. International Headquarters of GSM.

Great start to the day-Whoopee

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