F3 Gastonia

Fitness, Fellowship, Faith

Day: March 31, 2016

Pull-ups, Merkins and AB’S Oh My




SSH- 15 IC

Moroccan Night Club- 30 IC

Squats – 10 IC


The Thang:

YHC announced to the PAX that we would start on our six for an Abstravaganza oh and this is just the beginning…all exercises done with minimal breaks in between.

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

After that joyous experience (I think my intestines are still at Poston Park) the PAX moseyed to the playground for some pull-up and Merkin action… and on to the rest of the Challenge…

Wide Pull-ups -10 then Merkins -20 – X’s 2

Chin-ups 10 then Military Merkins (elbows in) -20 – X’s 2

Close grip pull-ups -10 then Werkins -20 – X’s 2

Vaulter pull-ups right forward 10 then Staggered Merkins left forward -20 -X’s 2 (switching arms for second round)

Burnout phase- 3 of each of the above listed pull –ups paired with 5 their corresponding Merkins.

After this the PAX moseyed for a little cool down ( at this point Freight told me the Q schedule was full for the rest of the year)  then back to the flag. 3 ½ minutes left…

Floppy Disk called out – 20 Burpees OYO

2 1 /2 minutes left …Freight called out any variation of plank …so that’s what we did!

As this was My VQ and I wanted to hit it fast and hard…. today was definitely not for the faint of heart. It looked much better on paper.


Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

#Folsom #bb Shingle with his VQ

6 made it out for my first Q
Warm up
Side straddle hop
Flutter Kicks
Monkey Humpers
Grab blocks moseyed to tennis courts
Rd 1
30’s curls with blocks
Side raise rt. & lt arm
Front raises
Lap around court
Rd 2
Straight leg lift
Squat jumps
Down to end and back
Rd 3
Repeat round 1
5 burpees OYO
Rd 4
Repeat round 2
Partner sit ups throw legs
Partnered up to do lunge walk while partner 2 started mercians using blocks total of 150
Circled up
Dolph – CDD
Sparky – Moroccan night club
Gumby- dead cockroach
Rhodie- LBC
Hydrant – Windmills
Moseyed to trucks
Finished with side straddle Hops & ring of fire of merican x 20
Announcements, prayer requests

Thanks for the opportunity

© 2019 F3 Gastonia

Theme by Anders NorenUp ↑