F3 Gastonia

Fitness, Fellowship, Faith

Rudolph

  • When: 12/17/2018
  • QIC: Turtleman
  • PAX: Hush Puppy, Clavin (R), Dirt (R), Island, ToTo, Stonecold, Cap Stubbing, Gastone, Turtleman (QIC)

Editorial note:  Not that Rudolph – as in the one who was jamming on the karaoke machine Saturday.  But the Rudolph with the red nose.   Funny thinking about 9 older men jogging at 5:30 in the am singing Rudolph the Red Nose Reindeer.   More on that momentarily.

As I write this watching the Panther’s Monday night game, I must say, I hope Tepper blows that whole team up.  Coaching staff, front office, trade away Cam and cut the guys who have lost a few steps.  Did see Roscoe in the stands celebrating a TD.  This team is like watching the Wolfpack, gives you something to get you excited, only to break your heart.   Anyway, I digress…

The Pledge

Disclaimer

Warmup

  • SSH x 30 IC
  • MNC x 100 IC (Original plan was 30, mumble chatter (Hush Puppy – I think) said bet you can’t get to 100.   Nice way to loosen up
  • LBC x 20 IC
  • Merkins x 10 IC

The Thang

Mosey towards Park, head fake and circle around Snoballs to the bank, stop by the teller line for WWI Sit ups x 20 IC

Frogger across Neil Hawkins to the coupon stack.  YHC encouraged everyone to get a heavier rock.  (Some found rocks heavier than others).

Cusak mosey towards old HT (arms above head with the coupons)

Run to  loading dock,  jump up, Crab Walk down the ramp, run to the parking lot, complete 2000 American Hammers with coupon – Rinse and repeat x 3

Line up and take off on a Reindeer Run (pretty much an Indian run).  Head towards the ATM, we started singing Rudolph the Red Nose Reindeer.  Can’t say that it was 9 PAX strong, however, heard some tenor and bass.  Ran around the HT and back to starting position where we had ditched the coupons.

Next exercise – Run to loading dock, jump up, Bear Walk down the ramp, run to the parking lot, complete 20 Mike Tyson’s.  Rinse and repeat x 3.

WWII sit ups x 20 IC

Next exercise – Run backwards to the first lighted pole, complete 5 worst merkins ever (1 wide armed merkin, 1 normal, 1 diamond), run back to the start complete 10 curls per arm (omaha’d to 30 due to coupons being so big).  Rinse and repeat x 3.

At this point, our arms were starting to feel pretty good.   Figured we needed a meander, so did the Cusak again to the far wall by the old HT.

Wall sits with overhead coupon press x 10 IC followed by 10 donkey kicks IC.  Rinse and repeat x 3.

  • There was some mumble chatter during the 1st set.   Next thing YHC knows, Hushpuppy was exchanging coupons with me.   The dude had picked up an iron ore core that must of weighed 100 pounds.   Wasn’t that large, however, was quite heavy.   Believe Gastone grabbed for the 3rd set.

Time was running short and still have a number of exercises left on my weinke.

Chest presses x10 IC with coupon rinse and repeat with a count of flutter kicks

Mosey back to coupon stack

Jail break to SnoBalls

Made it back on time.  Way to push men.   It was a great morning with temps above 32.

COT

Prayers for Toto and family.  Stonecold’s Dad

Hush Puppy with the Q next Monday

Stay tuned in for details about Christmas morning workout schedules

Merry Christmas  all

 

 

1 Comment

  1. 2k American hammers??? Don’t remember that many although arms feel like it

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