F3 Gastonia

Fitness, Fellowship, Faith

Date: May 21, 2016

1000

27 pax dared to show their face this morning. One things for sure I was not expecting that! Which 10 or 11 at 3rd F before the workout I was shocked to see the cars roll in. We had some visitors from Stanley come join us this Morning (Slaw and Def Leppard and 2 of the 7 FNGs). Tool Time had a crew with him accounting for 4 FNGs and 1 loner FNG. 27 was the final number at start time. So with conversations flying around and others starting rumors of a beatdown it was TIME TO START!

Disclaimer for all but really for the FNGs. You know the speech. Do what you can, listen to your body, I’m an idiot……..

Warmarama:

10ic windmills, 20ic Moroccan Night a clubs, mosey around parking lot with High knees, butt kicks, side steps both sides. Then a mosey to the flag for pledge.

The Thang:

We started the work out straight from the pledge flag. We had a lot of ground to cover and a lot of exercises to hit. The goal was a 1,000 reps of different exercises. So with the goal and location mapped out we was off.

We took off toward Ollies parking lot. We stopped three times just to keep everyone together and to start on those reps.

Made it to Ollies parking lot and used the endless lot of aisles to continue the ground coverage and reps. Up and down each aisle with 25 reps of called exercise. Too many to remember but you get the idea.

After making it about 8 rows in time was getting away from us. We started back toward the museum. Stopping along the way again to keep everyone together and to keep getting reps.

We make it back to the museum and circle up. Tool time yells out BURPEES!!! No!!! No Burpees were done in this work out. Through out the morning they was called out but NO. I promised no Burpees and I was keeping my promise. By this time it was TIME to end.

COT.

Moleskin:

We lost a FNG early, not sure what happened but hope he comes back out.

I want to give a shout out to Da Vinci. He really pushed it today and never stopped. Well done Sir!!! Everyone did great as well. A lot of ground covered. We did 3.27 miles and 500 reps of 20 different exercises. Always a honor to lead this group. Til next time!!

For the record. I mentioned visitors from Stanley. I have to admit that I got Stanley and Shelby mixed up but none the less it was great to have return guys with FNGs.

Aye!

Ouch!

So I’m writing this BB 2 days after the workout. Thus the tittle. It always hits you more the 2nd day! I went into this one with very little planned. After doing this enough a plan isn’t always needed. I loaded up some coupons figuring I could get them mixed in if needed. We ended having an even 6 so it worked out for some sort of Dora.

Warmup:

SSH x 15ic

Hillbillies x 10ic

Toy Soldiers x 10ic

There was some mumble chatter about Duke and UNC so it was felt that evil needed to be worked out of Def Leopard so 10 Bobby Hurley’s were called. This happened periodically during the workout.

The Thang:

Partner up with a coupon, 2 groups had blocks and the toughest group grabbed the 40 lbs kettle bell.

Partner 1 runs down the parking lot and back Partner 2 does the exercise and switch. You know the drill.

1st -150 curls 2nd- 200 LBC’s 3rd-200 squats 4th-100 upright rows 5th- 75? roll up V ups

Circled up for Ryder Merkins x 5ic, Diamond Merkins x 10ic, CDD x 15ic

YHC then asked for request. Tooltime said running because he knows Floppy Disk hates it. Floppy Disk said Zombie Walk. So I like to please everyone so we sprinted part of the way through the parking lot then finished it off with a Zombie Walk. We slow moseyed back to the start and did some Fiddler crab walks.

COT:

Announcements-Belmont startup June 11th, Belmont 5K 5/28, F3 Dads at South MTN

Pledge

Prayer

A great workout came out of nowhere today. It is great to meet up with your brothers and push one another like this. Special welcome to Slaw who just joined this past Saturday and came out to Midoriyama this week. Great to have you brother. Good Work!

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