F3 Gastonia

Fitness, Fellowship, Faith

Author: Spiderman_Gashouse (page 1 of 6)

Keeping Friday’s Honest

WARM UP: 25 SSH IC, 10 Squats IC, 10 Merkins IC, 10 LBCs (once I got the hang of it), 10 Peter Parker Peter’s IC

PLEDGE

THANG:

Mosey a few blocks away to McQuitter Wall

12 Dips IC, 12 Derkins IC
10 Dips IC, 10 Derkins IC
8 Dips IC, 8 Derkins IC

Mosey on dow to 2nd St.
Starting at the Traffic light.
10 Lunges, 10 Monkey Humpers. Repeat for the entire block.

Recover

10 Freddie Mercuries IC, 20 Flutterkicks IC, 10 American Hammers IC.
10 Merkins IC, 10 Peter Parkers IC
REPEAT
10 Freddie Mercuries IC, 20 Flutterkicks IC, 10 American Hammers IC.
10 Merkins IC, 10 Peter Parkers IC

Recover

Mosey to Piedmont Charter Steps.
10 Merkins at the bottom, run up the steps and hit 10 Squats
Repeat 10 Merkins at the bottom, run up the steps and hit 10 Squats

10 Derkins at the bottom, run up the steps and hit 10 Imperial Squats
Repeat 10 Derkins at the bottom, run up the steps and hit 10 Imperial Squats

Mosey to the Bus Station:
5 Burpies, 20 Flutterkicks IC, 10 American Hammers IC

Mosey back to the Pavilion

DEEP SEA DIVERS – 3 steps, 5 slappers per step.

Few More Flutterkicks to close out the Friday morning beatdown.

BOOM

Roadie Shared a good story about listening to God. Don’t ignore the voice that prompts you to do things you wouldn’t normally do.

Looking for a new Site Q.  I’ve been at the Pavillion for a couple of years now and it’s time to share the goodness that is Friday Morning Beatdowns.  Speak up if you’re drawn to be the one.

Parking Deck Pains

WARM UP:  25 SSH IC, 10 Monkey Humpers IC, 10 Merkins IC, 10 LBCs IC

PLEDGE

THANG:

Mosey to the Parking Deck

10 Merkins run up the ramp for 10 Squats, run up the ramp for 10 LBCs
20 Merkins run up the ramp for 20 Squats, run up the ramp for 20 LBCs
10 Merkins run up the ramp for 10 Squats, run up the ramp for 10 LBCs

5 Burpies

10 Mountain Climbers run up the ramp for 10 Monkey Humpers, run up the ramp for 10 PlankJacks
20 Mountain Climbers run up the ramp for 20 Monkey Humpers, run up the ramp for 20 PlankJacks
10 Mountain Climbers run up the ramp for 10 Monkey Humpers, run up the ramp for 10 PlankJacks

5 Burpies

10 American Hammer run up the ramp for 10 Lunges, run up the ramp for 10 Merkins
20 American Hammer run up the ramp for 20 Lunges, run up the ramp for 20 Merkins
10 American Hammer run up the ramp for 10 Lunges, run up the ramp for 10 Merkins

5 Burpies

Mosey to the Brick Wall for some wall sits and special treats.

In the sitting position, 20 Shoulder Press – IC, 10 Speedbags IC, 10 Speedbags in Reverse IC
Recover
In the sitting position, 20 Shoulder Press – IC, 10 Speedbags IC, 10 Speedbags in Reverse IC

Mosey back to the Pavilion.

Hurricane Hoedown
Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…

3 Minutes of MARY

BOOM

COT: Bedpan’s wife, Squirt’s wife, Gastone’s family, Roadie’s brother

A Day Late and a Few Minutes Behind

This Q was approximately 7 days and 2 minutes late to begin, but absolutely well worth the wait.   Originally titled, “Florence and the Machines”, it was since modified to the self titled “A Day Late and a Few Minutes Behind”.

Cheers to Rosco for getting the PAX in motion while my tires screeched into the parking lot.

WARM UP: 5 Wolverine Burpies for Florence’s dumb ass.

PLEDGE

THANG

Hurricane Hoedown:
– In a circle, 7 FlutterKicks, arms extended back over the head, pass to the next guy. Complete the circle.
– 7 LBCs, pass to the next guy around the circle.
– 6 FlutterKicks, arms extended back over the head, pass to the next guy. Complete the circle.
– 6 LBCs, pass to the next guy around the circle.
and so on down to 3.

Wave of Merkins
10 Merkins, pass to the next all the way around the circle.
9 Merkins, pass to the next all the way around the circle.
8 Merkins, pass to the next all the way around the circle.

Howling Monkeys
Basically a wave of Monkey Humpers.
10, 9, and 8.  Burnt Things.

Around the Pavilion: Dutch Skate one side, Lunge next, Dutch Skate , Lunge  2 X around the Pavilion.

Mosey to the Parking lot for some, CHARLES BRONSON.
50 SSH, bear Crawl to pylon, run to end of parking lot and back.
50 Merkins, bear Crawl to pylon, run to end of parking lot and back.
50 Monkey Humpers, bear Crawl to pylon, run to end of parking lot and back.
5 Burpies.
50 LBCs, bear Crawl to pylon, run to end of parking lot and back.

Count Off x 2.

To the Wall:
Wall Sits – Add in shoulder Press x 20, SpeedBags 20 count, Reverse SpeedBags 20 count, Shoulder Press 15 Count.  BURN!

To the Pavillion for Mary.

Announcements:  Burpie-Thon Oct. 6th,

Prayer Concerns: HushPuppy n- back issues, those affected by Florence,

 

 

Count Yourself

I mean if I can’t count correctly, count it yourself.  Teamwork.  Imperial Squats are not cadence friendly, but burpies are.  Henceforth Imperial Squats will be supplanted by burpies and handstands.

Now this >

WARM UP: Side Straddle LBCs 10 IC, Peter Parkers 10 IC , Squats 10 IC, 5 Burpies

PLEDGE

THANG:
Deep Sea Divers 5 steps
Rocky Balboas 10 IC

Mosey to FUMC parking lot

Dirty Hookup 10 IC left hand first, Dirty Hookup 10 IC right hand first
Wall Sit & March 10 IC
Dirty Hookup 10 ICC left hand first, Dirty Hookup 10 IC right hand first
Wall Sit & March 10 IC

Recover

Peter Parkers 10 IC, Freddie Mercuries 10 IC
Plank Jacks 10 IC, Flutterkicks 10 IC
Peter Parkers 20 IC, Freddie Mercuries 20 IC
Plank Jacks 20 IC, Flutterkicks 20 IC

Mosey the wrong direction for 2 blocks, then to the top of the convention center parking deck

Imperial Squats 10 IC sort of.
Dying cockroaches 10 IC
Imperial Squats
Dying cockroaches 10 IC

One end of deck Zombie Walk 10 halfway
Box Cutters 10 IC
Merkins 10 IC
Box Cutters 10 IC
Merkins 10 IC
Zombie Walk back

Mosey back to Pavillion for some MARY. Flutterkicks for minutes from Rosco.

BOOM
Sister Act, Pedal, Hippa, Slaw, Claven, BedPan, Def Leppard, Easy Rider, Bedazzled, Rosco

Add a little Bedazzler to your Day

Like Burpies, Monkey Humpers and sweat sandwiches?  Never had one, ask any of the 13 PAX that leapt out of bed this morning and started it more powerful, more accomplished, more better than if they hadn’t.  Awesome stuff, with a special welcome to FNG not so much, Bedazzler. And away we go!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

WARM UP: Side Straddle Hops 20 IC, 10 Merkins IC SLOW, 10 Squats IC SLOW, 10 Monkey Humpers IC SLOW , 10 Dying Cockroaches IC SLOW, 10 Peter Parkers IC SLOW

PLEDGE > THANG:

Deep Sea Divers – 5 Steps

Let’s Mosey – 5 Burpies at the corner. > Mosey to the next corner – 5 Burpies at the corner. > Mosey to the next corner – 5
Burpies at the corner

At 2nd and South we head north. Lunges 10 per leg, 15 Monkey Humpers Repeat until we get to the light. 5 minutes later, RECOVER!

Mosey – 5 Burpies at the corner.

Mosey to the park across from Piedmont elementary:
20 LBCs, 15 Freddie Mercuries, 10 Crunchy Frogs

Run up Piedmont steps, hit 20 Flutterkicks run down, 15 Dips. REPEAT.

Let’s mosey

Mosey – 5 Burpies at the corner.

Mosey to the FUMC parking lot.
Burpie Broad Jumps – 10 Lines.
Partner up.
From one end of the parking lot, one partner sprints to the other end and mosey back. Other PAX is doing Mountain Climbers.
when they switch hit 10 Booyah Merkins.
2 Rounds

Quickly mosey back to the pavilion for announcements, COT, name-o-rama.

Booyahs Build Shoulders

WARM UP: 10 Merkins IC , Squats IC, Monkey Humpers 10 IC, 10 Dying Cockroaches 10 IC, Freddie Mercuries 10 IC, Side Straddle Hops 10 IC

PLEDGE

THANG:
Combine into groups of 3.
1st partner bear crawls around pavilion, the other 2 are doing Flutterkicks
Once completed, 10 Booyah Merkins with one of the partners.
Next partner bear crawls around pavilion
Once completed, 10 Booyah Merkins with one of the partners.
3rd partner goes……

Once the round is over, each PAX will have completed one bear crawl around the pavilion, 2 sets of Booyah Merkins and Flutterkicks during the other PAX crawls.

5 Burpies – Train

Recover

Staying in groups of 3 >
1st partner bear crawls around pavilion, the other 2 are doing Monkley Humpers
Once completed, 10 Booyah Merkins with one of the partners.
Next partner bear crawls around pavilion
Once completed, 10 Booyah Merkins with one of the partners.
3rd partner goes……

Once the round is over, each PAX will have completed one bear crawl around the pavilion, 2 sets of Booyah Merkins and Monkey Humpers during the other PAX crawls.

Recover

Staying in groups of 3 >
1st partner bear crawls around pavilion, the other 2 are doing LBCs
Once completed, 10 Booyah Merkins with one of the partners.
Next partner bear crawls around pavilion
Once completed, 10 Booyah Merkins with one of the partners.
3rd partner goes……

Once the round is over, each PAX will have completed one bear crawl around the pavilion, 2 sets of Booyah Merkins and LBCs during the other PAX crawls.

Mosey around the block back to the parking lot.

Partner up. 2’s
From one end of the parking lot, one partner sprints to the other end and mosey’s back. Other PAX is doing Mountain Climbers.
when they switch hit 10 Booyah Merkins.
2 Rounds

Next, one partner sprints to the other end and mosey’s back. Other PAX is doing Bobby Hurley’s.
when they switch hit 10 Booyah Merkins.
2 Rounds

Next, one partner sprints to the other end and mosey’s back. Other PAX is doing Plank Jacks.
when they switch hit 1 Burpie.
1 Round

Mosey to Pavillion, Hit 5 Burpies for the 2nd train, then 2 minutes of intense ab work. Flutters, Crunch Frogs and LBCs.

Get Skin in the Game

Looking for some deep truth about living out your fullest life with purpose, living like you have skin in the game? Have skin in the game, leave skin in the game. Done.

I left some skin from my back in the parking lot at FUMC.  Lot’s of sweat and large numbers of American Hammers and Big Boy sit ups helped with that.  Totally worth it.  Now read this and leave some skin in the game ASAP.

WARM UP: 20 Side Straddle Hops IC, 10 Imperial Squats IC, 10 Dying Cockroaches IC,
10 Merkins IC

PLEDGE then THANG:

Mosey to First United Methodist BIG parking lot.

10 Imperial Squats – Count the right leg
run to other end of parking lot, roughly 100 yards
Drop and hit 5 Mountain Climber Merkins
run back to other end of parking lot, roughly 100 yards
Rinse and repeat – 5 times
Recover
10 Captain Thor’s (big boy sit up + 4 American Hammers)
run to other end of parking lot, roughly 100 yards
Drop and hit 5 Contra Burpies
run back to other end of parking lot, roughly 100 yards
Rinse and repeat – 5 times
5 Burpies – Train
Mosey to the big brick wall

Wall sits with Shoulder Press – 20 IC
Monkey Humpers – 15 IC
Wall sits with Shoulder Press – 20 IC
Monkey Humpers – 20 IC
Jailbreak back to the pavilion
Freddie Mercuries – 20 IC
Flutterkicks – 20 IC
5 Crunchy Frogs

BOOM

 

Friday’s are Big

And Friday’s are a great time to join the growing numbers showing up and conquering the Pavilion  .  We’ve had 20+ PAX for the past 5 weeks, maybe even 5 1/2 weeks.

WARM UP:  50 Side Straddle Hops, 15 Squats, 20 LBCs,
20 Mountain Climbers, Peter Parker Peter 10,
10 Imperial Walkers, 15 Squats IC

PLEDGE then THANG:
Merkins + American Hammers – 10 Single Count
Squats + Flutterkicks – 20 Single Count
Monkey Humpers + Mountain Climbers – 30 Single Count

Merkins + American Hammers – 10 IC
Squats + Flutterkicks – 20 IC
Monkey Humpers + Mountain Climbers – 30 IC

Run down to Piedmont Charter back parking lot

Wolverine Burpee Broad Jumps – one end to the other
2 Burpie Broad Jumps – one end to the other
1 Burpie Broad Jump

Let’s mosey to the steps at WELLS

Dips – 15 IC
Rocky Balboas – 15 IC
Deep Sea Divers – 3 steps up, 2 down

5 Burpies, the train says so.

To the Pavilion:

Captain Thor 10/40: 1 big boy sit up to 4 American Hammers.

Mary for 2 minutes.
Freddie Murcurys. Flutterkicks, Dying Cockroach type thing.

 

Spiderman 43 Special

Many thanks to the fellow PAX that showed up and beat the crap out of Friday’s morning, to make the day scream mercy, and to build themselves up and not waste a beautiful beatdown. You made my day!

It was a delight to hammer out a steady 43 seconds of muscle burning reps and repetitive stair runs .

Here we go.

Warm UP:
43 SSH, 4 Squats, 3 Burpies, 4 Squats, 3 Burpies

PLEDGE

The THANG:

Mosey to my trunk and grab 1 brick each, or partner up and grab a pair of bricks per group, or…….just grab one brick each.

To the wall.
Wall sits everyone:  1 Pax with bricks does speed bags, the other marches.  43 SECONDS.  SWITCH

Wall sits everyone:  1 Pax with bricks does shoulder press, the other marches and shoulder press.  43 SECONDS.  SWITCH

Let’s mosey to the parking deck, bottom level.

Run up the stairs to Level 4 (3B), across the deck back down the other stairs: 3 Times – after the 3rd, stay at the top.

43 Seconds: Booya Merkins (Partner hand slap Merkins) , 43 Seconds Squats – 2 Times

43 Seconds: 1 Partner squat shoulder press with bricks, while other partner does imperial squats.  SWITCH  Repeat 2 times.

43 Seconds:  Bear crawl, 43 seconds of backwards bear crawl.

43 Seconds: 1 partner holding bricks, American Hammer, other does flutterkicks.  Switch 2 Times.

43 Seconds: Booya Merkins then 43 Seconds American Hammers w/ Brick – Repeat!

43 Seconds: SSH – Side Straddle Hops

Run down the stairs, back up to level 4 – 3 Times.

Mosey to metal Christmas Tree.

Dips: 23, squats 23 Dips 20, Squats 20.

Mosey to Pavillion

Deep Sea Divers:  4 slappers, 3 steps (up then back down)

American Hammers x 4, Crunchy Frog x 3

43 Seconds: Flutterkicks

12 Freddie Mercuries

6:15!

BOOM

Annoucements

COT

 

Getting Ready for Huckleberry

Side Staddle Hops, exercise!   Once the warm-up began, I raced to the car and grabbed the first winkie I could find, a technique Gastone willing teaches anyone naive enough to accept.

Boom, back with some squats, in the cadence form and we have a Q.  21 strong, weather perfect, energy up and a crop dusting a plenty.

Not sure what’s changed in the water, but the last 3 weeks we’ve had over 20 strong each Friday.  That’s a great trend to make into the norm.

Here we go!

Warm UP
Side Straddle Hops 50
Squats – 15 IC
LBC’s – 20 IC
Mountain Climbers – 15 IC
Plank Jacks – 15 IC

PLEDGE

Mosey the long way to FUMC big parking lot.
Partner Up(which wasn’t necessary in hind site)
11’s with Wolverine Burpies and mountain climbers at one end, and Imperial Squats at the other.

Midway through – OMAHA!!!!!

5 Wolverine Burpies here, run to the other end of the parking lot, 5 Imperial Squats, run back
4 Wolverine Burpies here, run to the other end of the parking lot, 4 Imperial Squats, run back
3 Wolverine Burpies here, run to the other end of the parking lot, 3 Imperial Squats, run back and so on.

Mosey 43 feet to the small parking lot, Partner UP.
LBS’s in the cumulative to 200,  Dutch Skate to the wall, run back and switch.

Dirty Hook Ups, 15 IC

Mosey towards the Pavillion, stopping short for some wall sits.
March, 20 IC, Shoulder Presses 10 IC
March, 20 IC, Shoulder Presses 10 IC

Jailbreak to the Pavillion!

Mountain Climber Merkins – 10 IC

4 Minutes of MARY AB Work

Announcements

COT

Name-o-rama

 

Add you name to the comments(as my mobile device was absent) and I’ll add it to the post.

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