F3 Gastonia

Fitness, Fellowship, Faith

Author: Spiderman_Gashouse (page 1 of 6)

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.

Remember the Twenties

I can’t remember ever having 22 on a Friday morning, but damn if it wasn’t cool.  Lot’s of mumblechatter, too much flatulence, plenty of sweat.  No much to say except, here you go;

 

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:
Bear Crawl Inch Worm around the pavilion
PAX lines up head to feet in plank position.
The man in the back of the line bear crawls to
front of the line and yells front and next.

Rocky Balboa 20 IC,  Deep Sea Divers 4 steps

Meander to parking lot – partner up:
Imperial Squat Walker 100
Parker Peter Merkin 100
Crunchy Frog 100
Mountain Goats 10 IC:
Partner runs there, then back & switch!

Dirty Hookup 10 IC : Performed as 4 count exercise.
Pax plank up, facing a wall with eyes on wall.
“1” Right hand raised to press against the wall,
“2” Left hand raised to the wall (now in horizontal plank),
“3” Right hand down to ground, “4” Left hand down
(back to plank position)

Mosey to Pavilion
The Wolverine Burpee 10 OYO:
From standing position, drop to plank, one merkin,
left knee tuck to the chest, another merkin,
right knee tuck to the chest, yet another merkin,
stand, jump, overhead clap. That’s one. Rinse. Repeat.

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

Merkin Mania-Routine:
5 Diamond Merkins, 5 Merkins, 5 Wide Arm Merkins,

Squats 10 IC , Lunges in a circle, Flutterkicks 25 IC,  Dying Cockroaches 10 IC,

 

Announcements: There are things going on, didn’t record.
COT:  Pray, pray, pray

Recycled bits make new wholes

Recycled bits of back blasts can make stellar new routines.   This isn’t a stellar one, if we’re being honest.  Know what I’m saying….

It was good, in the B range.  Either way, this is about 6 days past post date, so none remembers what happened anyway.  All that matters is that it made a positive impact on your day and those around you.  Live it!

 

WARMUP :

Side Straddle Hops 15 in cadence
Squats 15 in cadence
LBCs 15 in cadence
Merkins 15 in cadence
Flutterkicks 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Plan Jacks 15 in cadence
Mountain Climbers 15 in cadence
Carolina Dry Docks 10 in cadence
Bobby Hurleys 10 in cadence
Contra Burpies 5

Mosey to the a wall:
Wall sits, Wall sits + Don Quixote, Wall sits + Don Quixote + Marching, Wall sits + Shoulder Presses + Marching

5 Burpies

Mosey to Wells Fargo Steps
Monkey Humpers
Squats
Merkins

5 Burpies

FUMC Parking Lot
1 Partner runs to Franklin then back, Other Partner Merkins until their return. x 2
1 Partner runs to Franklin then back, Other Partner LBCs until their return. x 2
1 Partner runs to Franklin then back, Other Partner American Hammers until their return. x 2

Mosey to the back pavilion.

Deep Sea Divers
Flutterkicks 20 IC
5 Burpies
Dying Cockroaches 20 IC,

3 3 4

3  different exercises, 3 different sets, 4 PAX.   Doesn’t get much meaner than that.

Merkins, Split Merkins, Werkins.

Squats, Lunges, Monkey Humpers.

LBCs, Flutter Kicks, American Hammers.

X 10 rounds.

A little bit of stair running and deep sea divers to warm up.

Other than the fluctuation in the cadence, and occasional wind breaker, this was a smooth wake up call for some muscle growth and cardio building.  Mumble chatter was at an all time high. Sorry for all youz that missed out.

3 minutes of Mary ended this madness.

 

COT: Prayers for Scott Meeks and family, Linda Arnett, T-Square’s grandparent, Officers family who’s sister died in an auto accident last week.

Elite Eight

Minus 2, makes it the magical 6.

What may seemingly have lacked in numbers, definitely did not lack in effort, brawn, determination, and fortitude. We scoured downtown to find a suitable location, person, place or thing to challenge the fire that burned in each one of us.  We tried with a mighty zest to find a formidable foe, but conquer them all, we did.

WARM UP – Didn’t need one.

THANG – Destroyed, but remember with fondness as recounted below.

Side Straddle Hops – IC x 15
Imperial Walkers – IC x 10
Merkins – IC x 10
LBCs – IC x 15
Flutterkicks – IC x 15
Squats – IC x 10

The big adventure continues with a mosey several blocks south, down to the empty parking lot with 2 steeply sloped entrances. We slayed them.

Partner up.
200 Merkins (50 max at a time) – Other partner bear crawls up one entrance, runs to the other, bear crawls down. TAG – 2 rounds

Partner up.
200 Squats (50 max at a time) – Other partner crab walks up one entrance, runs to the other, bear crawls down. TAG – 2 rounds

We did something else, it was fun, not fun enough to remember an write about it.

MOSEY – to the street.

10 Merkins on the right side of the road, run to the other side and hit 10 squats. – Repeat x 4 rounds.

Next block, the great Lunge Walk, Monkey Humper stroll.  10 Lungers per leg, 10 Monkey Humper – and repeat until we make it to the traffic light.

Imperial Squats – 10

Dips – 15 IC

Mosey to the Pavillion for 4 minutes of MARY.

AND RECOVER.

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