9 men awoke this morning and came out to Martha’s to start the day off with a bang.
The Thang:
Pledge
Then a long mosey through the baseball fields around the path behind soccer field into the woods and down the hill back to the back of the park behind both soccer fields. (That was fun to write)
Ghostbuster Song. Lunges during the song, Burpee’s every time they say “Ghostbuster” (Accidentally started the trailer for the movie at first instead of the song, darnit)
Partner Up, up the hill to the second bench for 20 partner Derkins each then back down for 20 hand slap Merkins at the bottom. Rinse and repeat.
Bring Sally up for one more song. On your back legs six inches off the ground. Raise your legs up when they say Sally Up bring em down when the say down. Never touch the ground. It is actually a good hard challenge. I completed today but this is a keeper because many did so we will practice.
Mosey long way around the other soccer field towards picnic area. In the middle of that run we did a little plank work.
Once at the bottom of hill facing picnic area. 7’s as they are called. 7 Dips at the top and 1 Sumo Squat Jump a the bottom. Repeat until numbers flip.
Walk slash mosey to the wall next. Balls to the wall for 60 seconds, Wall Sit for 60 seconds, Balls to the wall for 30 seconds, Wall Sit for another 30 plus I had everyone try to put there butts below there knee’s for 20 seconds to enhance the wall sit exercise. (Crowd favorite)
Begin mosey back. On the way run backwards about 100 yards, Lunge walk about 20 yards, Karaoke 10 yards each side.
Jail break through the field.
The Moleskin:
Great group as normal. It is a good time to increase pressure to bring in more members to the Pax. Tighten the headlock on all around you and let’s try to get 20 or more people to join us and grow Gastonia F3. It was good to see Linus out at a workout and we hope to see him much more. Time-Frame is putting in the work and with a regular showing he will see great gains in all parts of his life. F3 is not just about the workout.
Prayers are out for my Mother-In-Law, Mom’s, Students as they finish the year and many more reason’s to pray.
Thanks for letting me be a part of all this I am always humbled to all of the great guys I meet through F3.
Gastone Out!