F3 Gastonia

Fitness, Fellowship, Faith

Day: June 16, 2016

Dirty Thirty

June 16, 2016 / / 0 Comments

Warmarama:
30ic SSH
30ic Moroccan Night Clubs
30ic Wind Mills
15ic Mericans
15ic LBC
mosey around parking lot with high knees, butt kicks, left and right side steps
15ic Cotton Pickers

The Thang:

Mosey to the end of street to the basketball courts.

30 Squats
30 Push-up (Mexicans)
30 Jump Squats
30 CDD
30 lunges (each leg)
30 supermans
30 LBC
30 Mt. Climbers (each leg)
30 WWII Sit ups
30 High Knees (each leg)
Mosey to the upper deck (those that post know)

30 Squats
30 Push-up (Mexicans)
30 Jump Squats
30 CDD
30 lunges (each leg)
30 supermans
30 LBC
30 Mt. Climbers (each leg)
30 WWII Sit ups
30 High Knees (each leg)

After that set we were running short on time so we ran a Dora 123 trailer video circuit (you know the ones, real short and quick just to get it out there) and it went like this…

Partner up. Partner 1 ran down the hill, around building, and up steps while partner 2 started these exercises…

Flip flop til all reps were complete.
20 mericans
40 LBC
60 Squats

Mosey back to parking lot for…..

Mason Twist 20ic

Pledge

TIME!

Moleskin:
Started out slim this morning with 3 with 4 minutes til launch. The other goats started filling in quickly. Squeaker and TopHat coming in sideways at the end. Way to make an entrance fellas.

All in all good workout and everyone completed the task at hand. Air was thick which made it hard to keep going but being the men that we are we prevailed.

Remember all prayer request and those that are MIA. We have a strong group but, we need to reach out to those that are out of the red pill (DRP). Fill their prescription and let’s get them back at it. We all need this.

Thanks to TopHat/Monk and Freah Prince for stepping up and taking Q’s to close out June!

Thanks for letting me lead. Til next time!

McEnroe Special

June 16, 2016 / / 0 Comments

Excellent work today by all the PAX! it was extremely hot and downright misrelable at Midoryama today but a record setting 11 PAX showed up to beat the heat! Special shout out to Huckleberryfor his second Post of the day! very impressive work sir.

 

Warm-up:

SSH- 15 IC

Merkins – 10 IC

Squats- 10 IC

 

The Thang:

On your Six Gents…. a Midoriyama PAX favorite  Core time by Tool Time!

Freddie Mercury’s arms up– 25 forward 25 Backward

Wide led Sit-ups – 25

Fifer Scissors ( slow count) – 25

Hip Rock and Raise- 25

V-up/Roll-up – 25

Oblique V-ups- 25 Right /25 Left

Mosey to Hamburger Hill for the McEnroe Special…….requests by McEnroe were hill sprints,Burpees, Pull-ups and a mosey…who was I to disappoint!

3 Hill Sprints with 5 Burpees at the top- (down and back counts as 1) this was horrible!~

Mosey to the …

(short detour) forgot one core exercise …25 Hip rock and raises!)

Mosey to Flag – Pledge……then mosey to playground

40 pull-ups _10- regular, 10 chin up, 10 close grip, 10 Vaulter (switch grip at 5)

50 Merkins _ 10 regular, 10 military, 10 wide, 20 diamond

Mosey to Concession wall….one min wall sit ( very relaxing)….then back to the flag…

Pizza Man called out 10 plank punches

McEnroe called out 10 Peter Parkers

Frieght didn’t disappoint  called out 10 Burpees OYO!!!!

finished with 30 sec alt high low plank !

Announcements….

COT

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

As always It was an honor to lead today men!

Tool Time

CASH

June 16, 2016 / / 0 Comments

Started out with the disclaimer and an additional one that this workout would be repetitive and if you don’t like it the Y is down the street. With no one leaving we got started with the warm up.

Warm Up

Flutter Kick x 30 IC

SSH x20 IC

 

All warmed up it was time for a mosey. We took off in the humidity down Union to the State Employees Credit Union. Upon arrival of the 6 we started the thing. There are 7 ATM Machines with in 1/2 mile of Martha’s House.  Today at each ATM we made a CASH withdrawal.

Each time we reached a machine the following exercise were preformed.

 

5 Burpees OYO

C  Crunch x 20

A Arm Taps X 20

Squat X 20

H Hip Slappers X 20  a couple times we dropped to 10 on the Hip Slappers due to insufficient funds in the Q’s account. We also threw in some Donkey Kicks (Brownstreak calls them Honkey Kicks)

We made it through 5 machines before we ran out of time. We did the Pledge  threw in an extra set of Hip Slappers and finished up with some Flutter Kicks IC just as we ran out of time.

 

Great work by all and the PAX did a good job in the humidity.  I think we have a number of these days a head of us.

 

Prayer Request

 

Monk- Sister-in-law

Sargento- Co-Worker Wife

Da Vinci- Mother on recent Cancer Diagnosis

 

Always a pleasure

Outhouse

 

4 corners of pain

June 16, 2016 / / 0 Comments

8 men resisted the fartsacking urge and ventured into the gloom.  Hank always brings the pain, and we knew today would be no different.

warmarama

all x 15IC – toy soldiers, ssh, cherry pickers and Allen Tates (monkey humpers).

pledge

grab a jump rope and mosey to the tennis courts.

the thang went like this.  Hank informed us we’d be hitting the four corners.  corner 1; jump rope 50 times. run to corner 2. corner 2; 25 burpees. zombie walk back to corner 1. jump rope 50 more times.  run to corner 3.  corner 3; 25 merkins. zombie walk to corner 2 and 25 burpees. zombie walk back to corner 1 for jump rope x 50.  run to corner 4.  corner 4; 50 (single count) flutter kicks. zombie walk to 3 and 25 merkins. zombie walk to corner 2 for 25 burpees, zombie walk to corner 1 for 50 more jump ropes.  run a lap, 50 more jump ropes.  then, run the corners backwards.  run to corner 4; 25 flutter kicks.  run to corner 3; 15 merkins.  run to corner 2; 15 burpees.  run back to the starting point. time was up at this point.

COT, announcements, prayer requests and closing prayer.  Hank – excellent Q, bro.  it’s not always the most complex workouts that are the hardest. everyone brought their A game this morning.

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