F3 Gastonia

Fitness, Fellowship, Faith

Getting Ready for Huckleberry

  • When: 05/11/2018
  • QIC: Spiderman
  • PAX: Slaw, Montross, Allen Tate, Sister Act, Medicine Woman, Sparky, Bed Pan, Def Leppard (R), Pockets, Rudolph, Roscoe, Boudin, Whoopee, HIPAA, Gastone, Turtle Man, Squirt, Island, Captain Stubing, Breaker Breaker (R), Spiderman (QIC)

Side Staddle Hops, exercise!   Once the warm-up began, I raced to the car and grabbed the first winkie I could find, a technique Gastone willing teaches anyone naive enough to accept.

Boom, back with some squats, in the cadence form and we have a Q.  21 strong, weather perfect, energy up and a crop dusting a plenty.

Not sure what’s changed in the water, but the last 3 weeks we’ve had over 20 strong each Friday.  That’s a great trend to make into the norm.

Here we go!

Warm UP
Side Straddle Hops 50
Squats – 15 IC
LBC’s – 20 IC
Mountain Climbers – 15 IC
Plank Jacks – 15 IC


Mosey the long way to FUMC big parking lot.
Partner Up(which wasn’t necessary in hind site)
11’s with Wolverine Burpies and mountain climbers at one end, and Imperial Squats at the other.

Midway through – OMAHA!!!!!

5 Wolverine Burpies here, run to the other end of the parking lot, 5 Imperial Squats, run back
4 Wolverine Burpies here, run to the other end of the parking lot, 4 Imperial Squats, run back
3 Wolverine Burpies here, run to the other end of the parking lot, 3 Imperial Squats, run back and so on.

Mosey 43 feet to the small parking lot, Partner UP.
LBS’s in the cumulative to 200,  Dutch Skate to the wall, run back and switch.

Dirty Hook Ups, 15 IC

Mosey towards the Pavillion, stopping short for some wall sits.
March, 20 IC, Shoulder Presses 10 IC
March, 20 IC, Shoulder Presses 10 IC

Jailbreak to the Pavillion!

Mountain Climber Merkins – 10 IC

4 Minutes of MARY AB Work





Add you name to the comments(as my mobile device was absent) and I’ll add it to the post.


  1. Nice Q Spiderman, Wolverines are still a great suck. Dirty Hook Ups are awesome as well. Great group of guys and perfect way to start the day.

  2. Nice Omaha. I enjoyed the partner 11’s. I’ll have to use that as well as the wolverines.

  3. Squirt was there…left a couple puddles of sweat around downtown. Great impromptu Q!

Leave a Reply

© 2019 F3 Gastonia

Theme by Anders NorenUp ↑

%d bloggers like this: