F3 Gastonia

Fitness, Fellowship, Faith

Much Merriment Mayhem

  • When: 10/05/2018
  • QIC: Gastone
  • PAX: Huckleberry, Clavin, Buckeye, Spiderman, Turtleman, Island, Rudolph, Peddle, Dr Sues, Def Leopard, Sister Act, Gastone.

5:30 struck and a Q had not arrived. Gastone noticed and stepped to the middle to temporize the crowd. But, after 12 of us started with SSH, Spiderman came up and said Gastone you can keep it if you want. I oblige, the cheering began as you could hear the crowd with all the excitement to be part of a Gastone Q.

The Thang:

30 SSH (3 Count)

15 Merkins (3 count)

Mosey to the bridge.

Bear crawl across.

Mosey to parking lot with 2 sets of stairs.

Partner Exercise. Circle path in the parking lot around the stairs. Meet your partner at the top and the bottom. Start with 10 Partner Merkin’s at the top and 9 at the bottom. Rinse and Repeat until you run out of numbers.

LBC’s until all finish.

Mosey to the stairs with a hand rail. Everyone up on the railing with feet and hands on the top railing. Huckleberry at the bottom bear crawl to the top as we all slide down and then the next guy. Once finished  we reversed and went downhill. (next time feet on the top rail and hands on the second rail down)

Mosey back to parking lot. (about 10 yards)

First parking spot, 50 Monkey Humpers

Next spot, 20 in place lunges counting the right leg. (Clavin counted the left the entire time so he should make up for this today on his own time)

Next, 50 Squats

Next, 40 calf raises with feet together

Next, 50 Gorilla Humper’s (Same as Monkey except your spreed your legs further)

Next, 40 calf raises with feet apart.

Run backwards around the parking lot and back to the same parking spot.

Mosey back to bridge. (Peddles mentioned something about partner carry)

Bridge, Wheelbarrow across with partner. (Good idea Peddles with more partner work)

Backwards around this parking lot. It was flat.

Quickly tried Circle Derkins around round area. Not enough space.

5 Burpee’s for the train.

Jailbreak back to start.

The Moleskin:

We got to work this morning and some say that they were mad at Spiderman for handing off the Q. But, I will make note that he has been bringing the heat for a long time and his workouts can make mine look friendly. Another note, Q’s are available for you to pick up and unlike Cam Newton I don’t mind jumping on the ball when needed. Can you jump faster?

Prayers for Officers and families involved in the shooting in Florence.

Thanks for the opportunity, it is always an honor to be the Q.

Gastone Out!

 

2 Comments

  1. Actually … the partner carry idea came from my big old mouth… Clavin

  2. Gastone

    October 5, 2018 at 3:01 pm

    Good job Clavin, way to spark some more fun this morning.

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