F3 Gastonia

Fitness, Fellowship, Faith

Happy Birthday Max and Jenny!

  • When: 11/15/2018
  • QIC: Dirt
  • PAX: Virus (R), Tesla (R), Wanderer, Dr. Seuss (R), Dirt (Q)

When Dr. Seuss asked me to Q sometime in November, I asked what dates were open.  He said that the 8th, 15th, 22nd and 29th were open.  I though of how perfect Nov 15th would be for my VQ since it’s my daughter and grand sons birthday.  So I started working on my winkie right away and came up with some good ideas using 11-15-16 (my grandson’s birthday) and 2 for his age.  I also came up with ideas for my daughter, who was born on 11-15-89 and is 29 years old.  Having lived here for 37 years, I knew that rain was a strong possibility.  I wanted to use the picnic tables on Goat Island and arrived a few minutes early to find that the gates to the bridge were closed.  It was raining pretty hard, so in my best Peyton Manning voice…….. OMAHA, OMAHA!!!

Since it was raining and 36 degrees, I figured it was best to stay dry today so to my disappointment, no running.   I hope my fellow HIM’s appreciated staying dry under the pavillion.

 

Warm up:

Goof Balls

Monkey Humpers

Moroccan Night Clubs

We did these until YHC got tired or bored.

 

Ab Time Without ToolTime

LBC x 30

Freddie Mercury Forward x 15

Freddie Mercury Reverse x 15

Six Shooters x 6 each side

Crunchy Frogs x 10 oyo

Obliques x 15 each side

 

For my grandson Max Irvine

11 Burpees

15 Merkins

16 Leg Raises

Run in place for 2 mins

Rinse and repeat x 2

M-A-X

Merkins x 10 right hand forward, x 10 left hand forward

Aiken legs – jump squats x 30, copperhead squats x 30

X-factor sit ups x 15

Rinse and repeat x 2

 

For my daughter, Jenny Irvine

11 shoulder taps

15 Donkey kicks

89 LBC’s

Rinse and repeat x 2 (substitute calf raises for LBC’s)

 

6:12 – 22 WWI’s for the Vets

Mary

Wanderer calls for high knees

Virus calls for jump lunges

 

Thank you Dr. Seuss for asking me to Q today.  Special thanks to all who showed up on a cold rainy morning in the gloom.

Closed with COT

Dirt is OUT!

 

 

 

 

 

 

 

 

1 Comment

  1. Terrific job this morning! I needed the core; and, yes, I appreciated staying dry.

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