June 16, 2017 – F3 Gastonia

11 showed for a Gastone Friday finish with Spiderman down road some place.

The Thang:

Pledge

Train which caused Burpee’s

25 SSH

Then we started our journey straight to Garrison. Along the way we did a burpee at each intersection adding 1 every time we stopped. I believe Garrison was 9 when we arrived.

On the way back we started with 20 Sumo Squats and reduced by 2 at each intersection. Along the way we ran backwards between a few intersection. We backward lunged, and forward lunged. Once we arrived at the church on Franklin Squirt mentioned he was ready to do upper body so we did.

On the wall. 15 Dips, 10 Carolina Dry Dock, 10 Incline Merkins, and 10 Derkins. Followed by 2 10 counts which on the second the person just said 10 so we started back. 20 Dips, 10 Carolina Dry Docks, 10 Incline Merkins, and with all effort we did 5 Derkins.

Mosey walk around the corner to the consistent wall that lines the church facing Franklin.

Facing the wall we did 50 2 feet at a time wall jumps. OYO. (Whoopee came around me to go to a step instead to do some of his when he noticed on the wall beside him the names written into the block were Hazel & Richard McQuitter. Quickly he moved back to the regular wall to knock out the remaining wall jumps.)

Continuing our journey back with Sumo Squats we stopped almost back for 6 Minutes of Mary.

20 LBC’s, 20 Flutter Kicks, then partner up. One guy on the ground holding standing partners leg. Keeping your legs off the ground kick your legs up towards partner and the partner throws your legs in different directions down. 20 For each person and then switch and let the other person go. 20 LBC’s, 20 Flutters.

Mosey back to Pavilion and against the railing for incline Merkins 20. With last minute I let Bulldog finish everyone off with American Hammers.

Time’s Up.

The Moleskin:

As normal a great group of guys out for stating the day off with a bang. Now we can all spend the rest of the day recovering.

Several Prayer request for Swimmer’s quick recovery. Marie McFarland my wife’s mother is approaching the end, and for safe travels as people start to travel to go on some vacations.

As a note to everyone. “Always be headlocking”. We need to grow Gastonia and make it double what it is now and we are going to make that happen.

Gastone Out!

As the one of the few afternoon F3 AO’s at Midoriyama with the temps getting much hotter, I fully expected a smallish crowd today but 15 guys showed. Defib coming in early for an EC run towards Lowell. Pizza Man running the trails a little longer than he expected and Lil Sweet mountain biking all before the workout. Whoopee coming in hot so let’s get started.

Disclaimer. Modify as necessary. Don’t get too hot.

Warmup

SSH x 10 IC

Don Quixotes x 10 IC, not natural, serves no purpose he says

Hillbillies x 10 IC

Box Cutters x 10 IC

Mosey to the soccer field bleachers

Triangle for Arms and Chest

Station 1 Dips on the bleachers x 25 single count

Station 2 Coupon corner for Curls x 24, On your six for Chest Presses x 25 (Thanks to Slaw for bringing the extra coupons so no one was left out!)

Station 3 Far corner for Hand Release Merkins x 25, my version, which were much easier but I was corrected by the Nantan and we got it right the second round.

After the Hand Release Merkin fiasco, mumblechatter was at an all time high when I called for the previously tweeted about Leg and Core work with Wilt Chamberlains. Wilt was known for, among other things, scoring 100 points in a basketball game.

100 LBC’s, run across the field

100 Squats, try to run across the field

100 Flutter KIcks, (50 each leg) run across the field

100 Lunges, (50 each leg)

Mumble chatter was greatly reduced.

REPEAT Triangle Stations for Arms and Chest

It was at this point the Q had a choice, a third round of the Triangle or an option I really need but don’t care for. With my extra Q strength, I called for a mosey to Dog Park Hill.

Hill Climbs

Climb the hill, touch the fence, back down the hill for 5 WWI sit ups. Repeat x 3. Ouch! Way to push guys! At least the hill was in the shade! Mosey back to the soccer field.

Frisbee Golf Rules Football

With a few minutes left, we played Frisbee Rules Golf Football where the competition was pretty good. There were pass interference calls, roughing the passer and illegal use of hands (that was on Tool Time getting too close to Canteen), but a fun game. Mosey back to the flag.

22 Merkins for the Vets led by Oompa Loompa!

Pledge

Short word about being ready for the changes that life throws at us all and to remember to lift each other up as we are all going through things that need prayer! Being stronger in each of the F’s (Fitness, Fellowship and Faith) helps with those changes and I can testify to that.

Announcements: 4 Miler on July 4th with Speed for Need. Tool Time and Pizza Man are entered. F3 Gastonia planning to run ChristmasTown 5K with Speed for Need also. New F3 Gastonia website coming soon. Big thanks to Floppy Disk for making that happen!

Prayer Requests: Traveling Pax, Coach K asked for prayers to help his cardio get better. Lift up each other.

COT

I am always glad for the opportunity to Q, not because I am good at it but because it forces me to lead. It forces me out of my comfort zone. It forces me to plan. It forces me to push a little harder. Thanks to all the Midoriyama Men! Iron Sharpens Iron!

1 Corinthians 16:13 Be on your guard, stand firm in the faith; be men of courage; be strong.

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Day: June 16, 2017

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