F3 Gastonia

Fitness, Fellowship, Faith

Day: June 29, 2016

BackBlast- #MarthasHouse: Round and Round We Go

June 29, 2016 / / 0 Comments

12 PAX showed up in the gloom for the workout at #MarthasHouse.  I am sure most of the PAX thought BA would bring the cinder blocks along, but he did not.  This time around BA planned to not use any coupons and stay in the Pelicans parking lot.

WU: (In Cadence)

  • SSH x 20
  • CDD x 10
  • Monkey Humpers aka JoBu’s x 10
  • LBC x 20
  • Merkins x 10

-Pledge Of Allegiance-

THE THANG:

Partner up- 1 partner runs an 1 partner does the exercise…switching every lap and counting in aggregate. 

  • 150 CDD/Run Around Pelican Counter Clockwise
  • 150 Squats/Run Around Pelicans Clockwise
  • 150 Merkins/Run Around Pelicans Counter Clockwise
  • 150 Lunges (each leg)/Run Around Pelicans Clockwise
  • 150 Monkey Humpers aka JoBus/Run Around Pelicans Counter Clockwise
  • 150 Derkins/Run Around Pelicans Clockwise
  • 150 Little Baby Dips/Run Around Pelicans Counter Clockwise

We did a couple sets of LBCs, Neckies, Monkey Humpers (JoBus), Squats, Don Quixotes, Moroccan Night Clubs, Homer and Marge, and Homers Alone throughout the workout.

COT:

Nameorama

Announcements: Folsom T-shirt orders close July 2nd

Prayers: Godfather and TSquare and their families

 

As Always It Was A Pleasure To Lead

-BA

College World Series – Coastal Carolina Let’s Goooooo!

June 29, 2016 / / 0 Comments

Having not posted in a while, I (Jobu) had the Q thanks to being voluntold by BA.  I Tweeted the night before while watching the College Baseball World Series (Baseball Mayor, not Soccer) that our warm-up laps around the track would be based on the total runs scored in the game.  The Score was 3-0 Arizona.

Warm-Up:

  • Side Straddle Hops
  • Imperial Walkers
  • Squats
  • Merkins
  • Mountain Climbers
  • 5 Burpees (OYO)

The PAX then partnered up and each group grabbed a baseball from ball bucket and moseyed down to the track.  3 Laps around the track based on the baseball score from the night before.  Good thing the score was not 5-4 like game two last night.

Partner Work:

  • Ground Ball Work (With baseball, partner rolled ball back and forth within five yard line.  Other person had to stay low, shuffle feet, field ground ball and flip it back to partner.  20 count times 2)  That was way harder than I remember 20 years ago.
  • 100 Merkins, 200 LBC’s, and 300 Squats combined while partner jogged to 50 yard line and back.

Cool Down:

  • Mosey back to flag.
  • 25 Flutters
  • Asked for someone to call out exercise and of course, Monk had to do Monkey Humpers .

Pleasure being back with you guys and having the opportunity to lead you guys.  Great work!  Let’s keep up the momentum in this community and lead by example.  Great work Gold Digger (FNG).  He kept up no problem as we all know that many FNG’s splash and struggle their first time out.

-Jobu

Hoppin’ Hank

June 29, 2016 / / 0 Comments

6 men posted this morning.  Hank arrived and told us he was there to chew bubble gum and deliver a beat down. unfortunately for the pax, he was all out of bubble gum.

warmups: toy soldiers, monkey humpers and ssh all x 15IC. Pledge.  let’s mos… not so fast.  Allen Tate came in hot so we did cherry pickers x 15IC.

mosey to the horse arena.  box jump up the stairs and do 25 merkins. hop down and do 25 dips. rinse and repeat x 5.  or 4, can’t remember. finished here with 25 (or AMRAP) OYO.

mosey down to the parking lot by the pond. 50 lbc. jog around the pond and back to the parking lot.  bear crawl to one side, 10 burpees.  duck walk back, 10 burpees.

mosey the long way to the tennis courts for a 10 merkin ring of fire.

sprint back to the starting spot.

COT: no announcements.  prayer requests: shingle for personal and professional issues.  the families in West Virginia.

BOM: closing prayer.

Moleskin: good work, Hank.  you always bring the thunder. glad to see you came back, Makotos.

Past Workouts

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