F3 Gastonia

Fitness, Fellowship, Faith

Date: July 9, 2018

Total Body by Gastone

19 For a Hippa then supposed to be Toto and then it was a Gastone Q. Prayers for Hippa with a death in the family and for Toto who had a hospital visit and should be back to us in a couple days.

Now that it is Gastone of course all were excited about all the possibilities. I pulled from my Wienke brain and made up a workout real fast.

The Thang:

SSH 20

Merkins 10

Imperial Walker 20

Diamond Merkins 10

Mosey to middle of the soccer fields.

100 yard Lunges

Mosey to bottom of the hill at the back of the soccer fields.

30 Monkey Humpers, Backwards up the hill, 30 Squats, then back down.

30 Monkey Humpers, 20 Lunges each leg, Backwards up the hill, 30 Squats, Then back down.

30 Monkey Humpers, 20 Lunges each leg, 30 Gorilla Humpers, Backwards up the hill, 30 Squats, Then back down.

Mosey to the back of the park to exit.

Plank on your elbows as we gather the 6.

Mosey out of the park the back way and to Riverwood PLWY.

Plank

Mosey to the bottom of Gastone’s Hill

Every mailbox on the right 5 Merkins all the way to the top.

40 LBC’s, 40 American Hammers, 40 Flutter’s count the right foot

Back down the hill, every mailbox on the left do 5 Merkins. Seemed more like Derkins.

40 LBC’s

Mosey the way back and stop for…

Jack Webb’s to 7 and back down.

Jail break to the starting line.

The Moleskin:

Great work and a new guy that says he will be back on Wednesday. Strong group of men making each other stronger and not just with the workout.

Prayer requests for you brother’s and family members,

Gastone Out

 

 

Jaunt around the Coconut

11 Him’s showed for the Coconut Run.

Some did extra credit.

Monk has found the speed and drove the bus.

5 Miles was complete.

Great morning with the group with a little coffee afterwards.

Thanks for the opportunity,

Gastone

Preblast – 2nd F Tubing on Saturday

All PAX and families! Tubing this Saturday will happen in two waves.

The first wave will leave from Target in Gastonia at 11:00. This group will plan to do either the short or long session of tubing. ToolTime is not the Q but will help coordinate that group.

The second wave will leave from Target at 1:00. This group will do only the short session of tubing. Sargento is Q so contact him with any questions.

This is the AO location:

Green River Cove Tubing – 5200 Green River Cove Rd, Saluda, NC 28773  

(828) 749-3781

AYE!

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑