F3 Gastonia

Fitness, Fellowship, Faith

Supplements Really Work

  • When: 09/22/2017
  • QIC: Spiderman
  • PAX: Rosco, Turtleman, Sparky, Slaw, Papa Johns, Smalls, Woopie, Squirt, Easy Rider, Stroganoff, Gastone, Sister Act, Timeframe, T-Square

I’m not talking about the pill or powder form, I’m talking about supplementing couch time for burpie time.  Kind of like this morning. I’m pretty sure every PAX that showed, had their fill of burpies for the day, supplementing them for big fat sugary delicious doughnuts and warm coffee in bed.  We did some working out like this here below.

Pledge

Slaughter Starter – 20 Burpies
50 Side Straddle Hops
Merkins 10 IC hold it…… Plankjacks 10 IC hold it…… Mountain Climbers 10 IC
Side Staddle Hops 20 IC, Squats 20 IC, Bobby Hurleys 30 IC
Dying Cockroaches 30 IC,   Flutterkicks 30 IC

Let’s Mosey

Mike Tysons on the wall 10 IC
Hip slappers 10 IC
Wall Sits…March…..add some speedbags……..continue for 1 minute.
Mike Tysons on the wall 10 IC
Hip slappers 10 IC

Let’s Mosey

Pair up:
100 Merkins
200 Sumo Squats
300 LBCs
Other Pax runs hits 2 burpies – Switch

5 train burpies

Let’s Mosey

Don Quixote cut short via viscous monkey humpers from Woopie and Rosco.   Don’t leat your monkeys around those two.

Let’s Mosey

5 burpies

Let’s Mosey

5 burpies

Let’s Mosey

5 burpies

Let’s Mosey

5 burpies

 

Announcement, COT

 

Q: Why do milking stools only have 3 legs?

A; The cow has the utter.

1 Comment

  1. Really was a beautiful Q. Your Wienke was mad for sure. Aye!

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