F3 Gastonia

Fitness, Fellowship, Faith

2nd Time’s a Charm!

  • When: 10/14/2017
  • QIC: Monk
  • PAX: Roscoe, Stroganoff, Rudolph, Oompa Loompa, Hushpuppy, Sargento, T Square, Hayzus, Sledge-o-matic, JJ, Midwife, Blackhawk

I led this workout a few weeks ago when only 4 HIMs were there, so I recycled. Just as much fun the 2nd time around.


Warm Up: SSH, Merkins, Cromwells, Monkey Humpers, burpees

Pain Lab dismissed. I have no idea what they did. Like last time, they looked dry and relaxed when we emerged from the woods. Draw your own conclusions. Maybe Rudolph is a sham!


Mosey around parking lot ending at flag for pledge,

Mosey across street to library to lower lot for:

Blueberry BOMBS!! This is my own adaptation of a Whoopie favorite, blueberry biscuit, and an old standby, BOMBS. One partner runs around the parking lot and halfway around does 5 Burpees. Other partner continues the usual BOMBS exercises: 100 Overhead claps; 150 Merkins; 200 Big Boy Sit Ups; 250 Squats.

Then a short fellowship mosey/bear crawl to the upper parking lot for some Dominoes (too hard to explain; look it up).

Mosey across the street to the woods behind Shiele. On the way over, someone said they wanted to go to the library and read. Of course it’s not open, but I found a solution. We stopped to hold a squat position while holding imaginary books in front of our noses. Then into the woods. Beginning at the bridge, alternating Bear Crawls & lunges to the lake.

Modified Blueberry DORA type exercise around lake: runner circles the lake, performing 1 burpee halfway around. Partner continues exercises: 20 Captain Thor, 50 Dying cockroaches, 75 Merkins, 100 Flutter kicks.

Thanks for a great day guys. Welcome one FNG Blackhawk



1 Comment

  1. I was glad to see midwife come back and glad to welcome my new friend Black Hawk. I was moved to see Hayzus, when completing his exercises hustle across the parking lot to meet up with FNG Blackhawk and pick up the 6. Another example of the effect that F3 has on men.

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