F3 Gastonia

Fitness, Fellowship, Faith

Day: July 20, 2017

I’m an idiot and it’s hot

July 20, 2017 / / 0 Comments

12 Midoriyama warriors ventured into the heat.  It was hot.  Most were sweating before we even started.  As the clocked struck 17:30, it was time to punch in.

Warmup

The first exercise is… the Slaughter Starter.  20 burpees on your own.

Pledge

Opie was a little late so we greeted him with monkey  humpers.

mosey to the soccer field for Dirty MacDeuce. All exercises are x 12IC

Round 1: merkins, squats and flutter kicks.  run a lap.

Round 2: wide arm merkins, lunges and freddy mercury. run a lap.

Round 3: diamond merlons, monkey humpers and lbc. run a lap.

Round 4: cdd, toy soldiers and v-up roll ups. run a lap.

mosey to the turd shack for australian mountain climbers x 20IC

really short mosey to the parking lot for dora with a twist.  partner up. p1 does 100 merkins, p2 does suicides.  then p2 does 200 lbc, p2 does suicides.

mosey back to the launching point for 22 for the vets and ending with… the Slaughter closer.  20, omaha, 10 burpees on your own.

time.

announcements: speed for need at the Christmastown 5k.  get with tool time for details.  burpeethon upcoming, details will be posted soon.

prayer requests: bulldog and tiny tank with their upcoming moves.  sidecar’s mother.

BOM: YHC took us out in prayer.

men: it’s an honor to not only workout with you, but it’s an honor to know you guys.  you’re all awesome people.  thank you for what you’ve personally done for me.

until next time…

Philippians 4:13

  • Huckleberry

It’s Summertime

July 20, 2017 / / 0 Comments

After the pledge, we warmed up with 25IC Side Straddle Hops and 10IC Merkins.  We then moseyed to the park.

With the temperatures forecasted to reach 100 degrees this week,  what better number to pick for some partner exercises.  While partner 1 performs as many merkins as possible, partner 2 was doing lunges.  As a team they must complete 100 then mosey around the baseball fields.  The other four exercises were LBC’s, Side Straddle Hops, Derkins and Burpees.  After each round a lap around the fields.

Then we made it out to the parking lot and used parking space lines for side shuffling merkins with a quick run around light poles.

At the conclusion, a Jail Break was encouraged and a strong performance from JJ, Bulldog, Freight, Sargento and Splinter was seen.

When I Q I always try to punish, I mean push everyone and was not disappointed this morning.  I was very proud of everyone for working hard and making themselves stronger.

Special thanks to T-Square for the thirst quenching Mountain Spring Water.

It was also a pleasure to meet Splinter from F3 Sommerville and FNG (Zigzag).

Spec’s VQ

July 20, 2017 / / 0 Comments

7 #HIM showed up for the Spec VQ.  No disclaimer, all veterans present. Pledge.

Warmup; SSH x 10 IC, LBC’s x 10 IC, Morracon Night Clubs x 10 IC

Mosey to the Rec Center; Burp/ Mercs up to 10, Partner up for 1 min Dips and LBC’s for 2 rounds.  Mosey down stairs and box jump up the concrete bleachers, rinse and repeat.  Wall sit while one pax runs to top of stairs and back then the next man goes.  Wall sits, planks, and SSH were done until all Pax complete one round.  Hand off to YHC.  Pax gather at Rec center partking lot for 11’s with squats and CDD’s.  Mosey back to gazebo for one round of the Vern.  10 pull ups, run one lap around the grassy area.   Back at the gazebo 20 dips, run another lap.  25 mericans single count and 30 LBC’s.  Mosey back to start for COT.

Namorama

BOM; Spec took us out

Moleskin; Spec nice job this morning sir.  Keep up the good work.  Nice push this morning men.  Took a little while but we did get the mumble chatter going.  We seemed to make it without waking any of the locals this morning.

Past Workouts

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