16 PAX showed on a balmy Friday morning at the Rotary Pavilion. It was great to see Gastone from CLT Metro and the Gashouse’s Turtleman who hasn’t posted since the inaugural Gastonia F3 workout in March of 2015. I had contemplated doing something different and turning my Weinke upside down and starting from the bottom and working up. That would be the “pre-exhaust” method of working out but since there were 16 I thought I should keep it in order this time.
After a very brief “I am an idiot” disclaimer we hit the warmup. SSH 25ic, Merkin 20 ic, Squat 20 ic, CDD 10ic, LBC’s 20ic, Imperial Walker (with a brief snipped of theme music…thanks Bandit!)
After the Pledge of Allegiance we moseyed around the parking lot and planked for the 6 at the bridge. The first exercise was a bear crawl across the bridge and a lunge walk back.
The second exercise was a bear crawl inchworm across the bridge and a lunge walk back. The bridge is about 77 yards across. Great effort from the PAX and got the sweat rolling.
We then ran a bit down Main Street and met at the wall for some ascending testicles. Ten merkins at 15 degrees, almost ten at 45 degrees which ended up being a hold before the “recover” command was given. I think the bearcrawls smoked the shoulders a little early. The Mumblechatter was picking up a bit so it must have been popular.
Another mosey around downtown to the bank for some sets of Heels to sky/Derkins and then Flutterkicks/Derkins and then to the parking deck. Partner up with P1 doing pullups to failure and P2 running to the wall and performing merkins. This exercise was on the clock so maybe three rounds before moseying to the “art”.
A round of single leg lunges and plank/shoulder taps/merkins and then a mosey back to the Pavilion for a catcher’s stance until the last few seconds drained off the clock. Time was called and we hit the name-o-rama.
Announcements: 3rd F tomorrow morning at 0630, Bandit with the Q at 7. Memorial Day Murph at Martha Rivers…0650 warmup, 0700 start time Derecho is cancelled Monday. The GOAT convergience next Saturday in Charlotte…Park Road shopping center 0600 start (3 hour projected time 6-9 miles running and beatdowns in between).
COT: Memorial Day is a day of remembering the men and women who died while serving. Remember their sacrifices this weekend and honor them by being the best American’s you can be.