F3 Gastonia

Fitness, Fellowship, Faith

Day: June 9, 2018

64.5 hours later…

On YHC’s VQ at Folsom 9 other HIMs showed for action. It was a beautiful, coolish morning to push the rock. As stragglers were trickling in, 5:30 happened so we got to it. I think I said a disclaimer.

Warm Up

Goofballs x 15IC (several didn’t know)

Don Quixotes x 15IC

Dying Cockroaches x 15IC

Monkey Humpers x 15IC

It’s hard to beat getting the blood pumping with great music playing along. Of course YHC came prepared with his trusty black box ready to make it happen. On tap was House of Pain’s aptly named “Jump Around”.  PAX would run in place and every time he says “Jump Around” do a jump squat. It really got going at the end!

Next up, Bear Crawl Ring of Fire! The PAX would bear crawl around the tennis net until the Q calls for recover. We made 3 laps total. At the end, hold plank while each takes a turn doing 10 Merkins. We made 2 rounds of this before we called it.

On tap for the black box is some Bring Sally Up. You know how it goes. Up, down, burn those abs!

Follow that with a  mosey up to the flag pole at the front of the park for the Pledge of Allegiance, then mosey back.

Once back to the tennis courts and partner up for Doracides! Yes, its the brutal, constant movement routine that keeps giving the pain. While partner one does suicide runs to the two light poles and the other end fence, partner does the exercise then switch up for cumulative reps of:

  • 100 CDDs
  • 200 Squats
  • 300 LBCs
  • 400 Air Presses

This one really got the blood pumping! Love it. Time’s up.

Announcements: 2nd F kayaking from Goat Island Saturday the 16th, others

Prayer Requests: the Self family, Bedpan’s sister in law, Def Leppard’s son, Abba’s shoulder recovery, Montross’ hip dysplacia

Thanks for the opportunity to lead at this active, awesome AO men. Keep up the energy and great things will continue to happen. I already look forward to the next time I get to lead or participate here in the northern part of our region. AYE!!!

Spiderman 43 Special

Many thanks to the fellow PAX that showed up and beat the crap out of Friday’s morning, to make the day scream mercy, and to build themselves up and not waste a beautiful beatdown. You made my day!

It was a delight to hammer out a steady 43 seconds of muscle burning reps and repetitive stair runs .

Here we go.

Warm UP:
43 SSH, 4 Squats, 3 Burpies, 4 Squats, 3 Burpies



Mosey to my trunk and grab 1 brick each, or partner up and grab a pair of bricks per group, or…….just grab one brick each.

To the wall.
Wall sits everyone:  1 Pax with bricks does speed bags, the other marches.  43 SECONDS.  SWITCH

Wall sits everyone:  1 Pax with bricks does shoulder press, the other marches and shoulder press.  43 SECONDS.  SWITCH

Let’s mosey to the parking deck, bottom level.

Run up the stairs to Level 4 (3B), across the deck back down the other stairs: 3 Times – after the 3rd, stay at the top.

43 Seconds: Booya Merkins (Partner hand slap Merkins) , 43 Seconds Squats – 2 Times

43 Seconds: 1 Partner squat shoulder press with bricks, while other partner does imperial squats.  SWITCH  Repeat 2 times.

43 Seconds:  Bear crawl, 43 seconds of backwards bear crawl.

43 Seconds: 1 partner holding bricks, American Hammer, other does flutterkicks.  Switch 2 Times.

43 Seconds: Booya Merkins then 43 Seconds American Hammers w/ Brick – Repeat!

43 Seconds: SSH – Side Straddle Hops

Run down the stairs, back up to level 4 – 3 Times.

Mosey to metal Christmas Tree.

Dips: 23, squats 23 Dips 20, Squats 20.

Mosey to Pavillion

Deep Sea Divers:  4 slappers, 3 steps (up then back down)

American Hammers x 4, Crunchy Frog x 3

43 Seconds: Flutterkicks

12 Freddie Mercuries






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