F3 Gastonia

Fitness, Fellowship, Faith

Date: December 8, 2017

Blocks Blocks Core

Today was a good evening for a workout with little to no cardio but yet still a lot got done.

The group performed 10 reps of each exercise throughout the round. 3 exercises per round and 5 rounds. Then went on to the next round. Blocks were used when able.

First round consisted of…

Merkins

Lawnmowers

X-man crunches

At this point to most this was just a good warm up.

 

Next round was…

Block curls

Sphinx

Leg lifts

Found out the Sphinx exercise was not a liked one.

 

3rd round…

Squats

Calf Raises

American Hammers

Everyone seemed to be in a better mood that round. Some even attempted American Hammers with blocks. Good job Tiger and Ash Pond.

 

Last round was a shoulder destroyer

Standing forward press

Overhead raises

Upright rows

LBC’s with blocks

I believe that was a solid finishing round of work for the men.

Ohhhh, and Slaw called out 22 for the Vets.

 

Pledge and announcements. Tool Time led us out. Thank you sir.

 

Thank you guys for letting me lead once again. I am proud to be a part of this great band of men.

45 minutes fulled with 2 hours of hate

The minutes oozed like slime from a child’s Christmas toy that’s sure to make the parents most hated list. The minutes overlapped into repeated Plank Jacks and Mountain Climbers. It was Groundhog day in December.

Due to Stone Cold’s Wednesdays beat down, merkins, derkins, bear crawls, and most anything dealing with pectorals and upper body were to remain at a minimum.

WARM UP:
50 or 93 Side Straddle Hops IU can’t recall as the PAX pissed all over the cadence, 40 LBCs, 30 Squats, 20 Peter Parkers , 10 Merkins

PLEDGE

THANG:
5 burpies

Mosey to the the wall:
Wall sits
Wall sits + Moroccan Night Clubs
Wall sits + Moroccan Night Clubs + Marching
Wall sits + Shoulder Presses + Marching

Mosey to Wells of the Fargo
10 Sumo Squats, 20 Goofballs, 10 Lunges, 10 Monkey Humpers
REPEAT
10 Sumo Squats, 20 Goofballs, 10 Lunges, 10 Monkey Humpers

Mosey to the parking deck for some dry concrete and awful jokes:
30sec Mountain Climbers, 30sec PlankJacks – Stroganoff’s new fav
REPEAT
30sec Mountain Climbers, 30sec PlankJacks – actually this is Stroganoff’s new fav

Dips 15 IC
Monkey Humpers 15 IC
Gorilla Humpers 15 IC
Dekins 10 IC
Dips 15 IC

30sec Mountain Climbers, 30sec PlankJacks

Mosey to the back pavillion with 13 minutes remaining.

Dying Cockroaches 20 IC,
Flutterkicks 20 IC
5 Burpies
30sec Mountain Climbers, 30sec PlankJacks
10 Sumo Squats, 20 Goofballs,
Dying Cockroaches 20 IC,
Flutterkicks 20 IC
30sec Mountain Climbers, 30sec PlankJacks

MARY: V’s, LBCs, Flutterkicks and Flutterkicks

Announcements: I hearby announce that I will dramatically step up the pain on Friday’s. If you want to not experience that on a frequent basis, please step up and lead a workout.

COT: Strganoff’s friend had a daughter pass away, Slaw has a co-worker in critical condition, Californian’s dealing with the wildfires, our military and their families.

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