• Post Type:
  • When: 01/24/2018
  • AO:
  • QIC: Gastone
  • FNG's:
  • PAX: Monk, Boudin, Defib, Short Sale, Hushpuppy, Hercules, JJ, T-Square, Hippa, Spider-Man, Tube, Bed Pan, Whoopee, Oompa Loompa, Breaker Breaker, Kiwi, Time-Frame, Clavin, Stone-Cold, Squirt, Tesla, Turtle-Man, Billy Madison, Gastone.

24 men showed for Snoballs this morning for a Gastone Q. This was the record attendance for Snoballs and I was glad to be part of this workout.

The Thang:

People still rolling in:

SSH 30

Imperial Walker 31

Follow me on a mosey to the park down the gravel road to the pull up bar.

Plank for the 6. Right arm, Left arm.

Follow me Mosey around soccer field and back to the middle of the hill near the picnic tables.

Jack Webb up to 10 and then back down to 1. (Crowd-Pleaser)

Follow me around the playground and then to the middle of the baseball fields  at the flag.

40 LBC’s until the 6 arrives

50 Monkey Humpers

50 Squat’s

50 Monkey Humpers

50 Squat’s

Lunge Walk down the long path through the middle of the baseball fields.

Mosey to the bottom of the hill.

Joe Hendrix up the hill (Backwards Bear Crawl)

5 Burpee’s

Joe Hendrix up the hill

5 Burpee’s

Mosey back around the field to the middle again.

Elbow Plank while we wait. (Kick-Stand)

40 LBC’s

25 Flutter 3 Count

What is that noise, Train. 5 Burpee’s

25 Flutter 3 Count

5 Diamond Merkins (T-Square worried about the clock and Gastone’s watch)

20 CDD’s

Mosey to the start.

20 Wide Arm Merkins

5 Diamonds

20 CDD’s

50 Monkey Humpers

50 Squat’s

Used every minute but on time.

The Moleskin:

Great morning with lot’s of guys including myself working hard. We hit all the muscle groups to spread out the payment for the workout which is you should feel it about every place in your body. Just remember that soreness is the weakness leaving your body.

If you are reading this than you are most likely part of F3. I see lot’s of new guys and this is great. Make sure you are accounting for the 6 and sending someone back to collect the 6 if you are Q. Let’s all keep on following up with all these new guys and make sure they know what this is all about.

As iron sharpens iron, so one man sharpens another. Proverbs 27:17

40 Day Challenge Day 5, if you are in this challenge keep up the good work. I am in and it’s not easy but it sure is easier with a bunch of dedicated friends all making the sacrifices at the same time. If you are not in this then you can sill just join in now and go the extra days after. So stop making excuses and make it happen.

Thanks for the opportunity to Q, it is always a pleasure,

Gastone Out!