F3 Gastonia

Fitness, Fellowship, Faith

Better late than never

  • When: 02/19/2018
  • QIC: Squirt
  • PAX: Bandit Tube Turtle Man Gaston Sargento Stone Cold
    Stroganoff Defib Easy Rider T-square JJ Spider Man

Not much is remembered about this Q other then I promised several fellas on Sunday afternoon that there would no burpees for this workout and they still didn’t come! So, true to my word there were no burpees.

The Warm-up

SSH – 10       Morrocan Night Clubs – 10     LBC – 10

The Thang
We moseyed to the old Harris Teeter parking lot and ran a set of suicides using the lights as our turnaround spots. Once those were complete we did the following
30 – Rocky Balboa’s
20 – Squats
10 – lunges
Then we went for a mosey around the lot.

We returned to do some ATM’s(alternating shoulder taps/slow mercans/mercans).  We did the 3 exercises in random order for 3 sets with each one being 15 once, 10 once and 5 once. This sucked, by the way, but that’s what I get for taking an exercise off of the list without trying it out!
Then it was time for another mosey around the lot.

We then found a parking lot line and did the following:

10 – side to side jumps
10 – back and forth jumps
Time for another mosey around the lot.

Since the pavement was wet and I didn’t want to get wet we headed over to the cover for some ab work.

We lined up single file on our backs and did the following exercises. We went thru the following:

LBC’s                                                                                                                                                                                            Flutter Kicks                                                                                                                                                                                  WWII sit ups                                                                                                                                                                                    Dying cock roaches

Once finished with those we had some more fun. While the group did the exercise 1 man took off and ran to the loading dock and bear crawled back. Several men would go before we changed exercises.

Squats                                                                                                                                                                                          Mercans
CDD’s                                                                                                                                                                                           Lunges

After that fun we headed to the wall for 2 sets of hip slappers.

We then headed back and stopped along the way for some arm squats. Fun was had by all.

Thanks for the opportunity to lead; it was a privilege.

1 Comment

  1. BB is posted, hip hip hooray!

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