F3 Gastonia

Fitness, Fellowship, Faith

Day: July 6, 2017

Folsom’s Dora Hill

July 6, 2017 / / 0 Comments

Brief and to the point. 2 showed. Warm up. Core (below) Mosey to flag and pledge. Core again. Mosey to the hill. Dora’s Devil Hill (below). Mosey to stairs for calf raises. Mosey. Core again with added dips. Mosey back to cars.

Folsom Dora Hill Climb, One partner runs to the bottom of the hill and back while the other does the exercise, then switch:

 

  • 50 – Burpees
  • 100 – Diamond Push Ups
  • 200 – Squats

 

30 seconds of each core:

 

  • American Hammers
  • Left side V-Ups
  • Right side V-Ups
  • Michael Phelps
  • V-Ups

 

 

FREEDOM!!!!

July 6, 2017 / / 0 Comments

4 PAX woke up early today to exercise their freedom that our forefathers fought hard for and gave their lives for. I do thank them for that and we celebrated that this morning in the gloom.

Warmarama

SSH X 15 IC

Gravel Pickers X 15 IC

Hillbillys X 15 IC

Thang

Mosey to the flag for the pledge. While we are here we put down 22 merkins for the vets. 20 of another exercise IC that YHC can’t think of the name of at the moment. Then on your 6 for 20 LBC’s for Roadie, 20 American Hammers for Bulldog, 20 Flutter Kicks for Huckleberry with the last five long and slow, and finally 20 Big Boys for YHC. All done IC. Recover and mosey to parking lot for bear crawl and at every third line 5 merkins, down and back to start. Recover and mosey to amphitheater for 20 Derkins IC, 20 Dips IC, 20 Rocky Balboa’s each leg, 20 Mountain Climbers IC, and Australian Mountain Climbers that we all struggled to complete correctly. Next a repeato of the core work that we pushed out at the flag. With a few minutes left we mosey back to start.

Announcements: Bulldogs moving soon, we will really miss ya man!

Prayer Request: Bulldogs move and finding a job. YHC’s brother in law. Praise report on my mother thanks Roadie. Each other. Forgive me if I forgot to mention any others.

Moleskin: Great work today men, good to see each one of you on a vacation morning that would have been an easy day to fartsack. It was a pleasure and an honor to lead you today.

Goat’s Got Me Flustered

July 6, 2017 / / 1 Comment

I arrived at the Goat this morning ready to lead with a Wienke that was sure to impress!  Things started off strong!  I banged out the disclaimer thanks to our FNG, then I banged out the warm up, and even banged out the pledge!  Things couldn’t have gone better, and then some women who pay for an overpriced workout (I’m just assuming since ours is free there’s must be overpriced <– Sound Logic Right?!?!) high jack the first part of the Thang and it was all down hill from there… So here’s what happened…

  1. Disclaimer
  2. Warmup
    1. 15 SSH IC
    2. 15 Freddie Mercury IC
    3. 25 Moroccan Night Club IC
    4. 10 Merkins IC
    5. 15 Monkey Humpers IC
  3. Pledge
  4. The Thang
    1. Mosey to BB&T Wall.
      1. The plan was to wall sit while each PAX ran around the building, but the stairs were occupied and I got flustered.  I freaked out and had everyone mosey to the opposite side of the town to the wall of Doffers.  Still not sure how to continue since my Wienke was now ruined we did 50 Don Quixote while I came up with an alternate workout.   My quick thinking led to 3 corners around the town square
    2. Round 1
      1. Corner 1 – 10 Burpees OYO
      2. Corner 2 – 20 Crunchy Frogs OYO
      3. Corner 3 – 30 Merkins OYO
    3. Round 2
      1. Corner 1 – 40 Monkey Humpers OYO
      2. Corner 2 – 50 LBC OYO
      3. Corner 3 – 60 Mountain Climbers OYO
    4. Round 3
      1. Corner 1 – 70 Squats OYO
      2. Corner 2 – 80 Flutter Kicks OYO
      3. Corner 3 – 90 Rocky Balboas OYO
      4. Corner 1 – 100 Moroccan Night Clubs OYO
  5. I had now recovered from my earlier flustering and was feeling really good and composed.  So back to the BB&T wall to finish what we started earlier.  The coast was clear so we each grabbed a seat on the wall while each PAX did a lap up the stairs and around the building.  This turned into MARY with each new PAX doing their lap

The workout had finally come together and my confidence was at peak performance.  In an effort to catch our breath I had everyone count off.  Little did I know this would be my downfall.  The count-off started in English ended in Spanish and somehow I managed to miss-count 8 PAX and went to 9.

Flustered again and only 10 minutes to go we went for a mosey to the gazebo where I had us partner up for elevens, only to realize that wont work.  So forget the partner and 11’s OYO including dips on the wall and pull ups on the gazebo.  Half way through I Oklahoma’d, no wait Ontario’d, or is it Ohio’d, meh whatever… to Pull ups and CDD’s.

Finally we mosey’d back to the start with one last push up the hill with Zombie Walks to finish out the day.

Announcements : Mount Mitchell Climb in August the week after another week around the time of the PGA something.

Namorama, Prayer, Dismissed!

Thanks for hanging in there with me today, sorry it all fell apart, but in the end we all put in some great work. Tune in next time for a non-flustered Fresh Prince to experience the impressive Wienke the way it should be.

Past Workouts

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