F3 Gastonia

Fitness, Fellowship, Faith

Bulldog party of two…

  • Post Type:
  • When: 12/11/2018
  • AO:
  • QIC: Voodoo
  • FNG's:
  • PAX: Voodoo, HIPAA

I am fairly new to F3 so when HIPAA asked/ informed me that I was going to Q I was a little nervous, but excited about the opportunity.    Little did we know that Mother Nature would make it that much more difficult to get out of the fartsack on a cold icy morning.

HIPAA and I showed and I knew what I had planned would be super fun for just two of us…so we got after it.

Pledge

Warmup:

Moroccan night clubs x 10

Imperial walkers x 10

Merkins x 15 

LBC x 15 

Workout:

Dice:  simple each person rolls the fate of the group…repeat until times up or we all fall out. 

2: 10 clean and jerk press

3:  30 Flutter Kicks and 5 Burpees (F3) 

4:  5 Out and up crushers 

5:  10 chili jacks

6:  15 kettle bell squats 

7:  5 Burpees 

8:  Renegade row 5 each side

9:  30 dips

10: 10 pullovers 

11:  10 kettle bell lunges 

12:  Rollers choice 

Two people+two dice+lots of work and little rest between = Great work.

Thanks to HIPAA for showing up…he is a #HIM. Thanks for the opportunity and look forward to it again soon.

Side note:  we rolled 7, 9, and 3  lots .  Lost count but there were something like 60+burpees and around 120 dips …fun times

YHC- Voodoo

 

 

1 Comment

  1. Hate that I missed out …. woke up at 5:37!! Got to test out my new K bells this morning though…. good stuff … thanks for telling me about that place Hipaa!!

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