April 12, 2017 – F3 Gastonia

11 men showed for a taste of the sun at Midoriyama. A little short of our last few weeks, with numbers to 18 a few times. With several new guys out at midoriyama the pressure is on to bring it.

WARM UP:

SSH 15 IC

DONQUOTE 15 IC

LBC 15 IC

FIRST MOSSEY ,the long way to the play ground with a break for six to catch up 14 lbc’s.

pullups 8 then 20 lbc,s

then 20 American hammers

then 20 plank ups , (high plank to low plank)

SECOND MOSSEY, to soccer field to get coupons

first exercise 21’s…curls 3 sets of seven ….1/4 up x7..1/2 up x7…all the way up 7

lap around parking area

second exercise weighted dips x20 IC

lap around parking area

X2………………….then some partner passes with coupon

and then some wall work 10 Mike Tysons then 10 hippslappers x 3 I was reminded that there were other exercises in lexicon. Guess I better get a little more creative next time, but its not those first two sets that burn its the last one, and you cant have a third without the first.two.

last mosey toward flag for some lunge walks for bout 10 yards then 10 bobby hurleys

almost forgot 22 merkins for vets

PLEDGE

COT

ANNOUNCEMENTS

mud run may 20th

Spartan 1/2 Marathon in Davidson-May 6th

Its always an honor to lead out here . If you would have asked me 2 years ago what I would be doing I never would have dreamed it would be standing in front of a group of men leading a workout like this. You men make me stronger at every post. I hope to be a part of this for a long time……..

PRAYER REQUEST all those on IR we hope to see yall soon…remember tsquare and others

needing it …Pocketts hope to see asap

15 of Gastonia’s finest men fought off the Fartsak this morning and made it to Gastone’s funhouse.

The Thang:

Pledge

30 SSH

20 Imperial Walker

Mosey through the baseball fields around the big soccer. Pause for plank, elbow plank, left and right arm high. Go the rest of the way around soccer field on the wooded part of the path and down to second field attached to the hill near picnic table.

The Guillotine (Created by Gastone and named by Defib)

12 Merkins, run across field 3 power poles to path for 10 Sumo Squats. Then up the hill for 1 Russian Get up. Back stop at path 10 Sumo Squats and back to start.

11 Merkins, Run, 10 Sumo Sqats, Run, 2 Russian Get Ups, Run, 10 Sumo Squats, Run to beginning.

Repeat until flip flopped.

You can pick the exercises but the middle is a constant and the ends are some version of 11’s.

6 Minute’s of Mary, 6 Inches hold, Legs apart hold, 30 Flutter, 6 inches, legs apart, 20 Flutter. (running out of time)

Take the path through the woods back to the beginning.

I went back to run in 6 and the Pax did some extra credit until we arrived.

Moleskin:

We ran a few minutes over with this one and I have to pay Monk per minute for the extra 4 minutes but I think it was worth the money. Everyone one did a great job and worked hard doing this one.

Many prayer request for several kids, relatives, and friends. Please keep all of them in your prayers.

Thanks as always for the opportunity to Q and I look forward to the next one,

Gastone Out!

Day: April 12, 2017

DID SOMEONE SLAP MIKE TYSON

The Guillotine

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