August 21, 2017 – F3 Gastonia

Pledge and disclaimer

Warmup
SSH 20 IC
2 Burpees
LBC’s 20 IC
4 Burpees
Squats 20 IC
6 Burpees

Mosey to the wall in front of the bank
20 Derkins, 20 Dips, 10 Derkins, 10 Dips ( All OYO)

Mosey to the dock next to Bellacino’s (thanks Gastone)
Jump the dock then bearcrawl the wall and jog to the parking lot for 5 burpees. Repeat with 4 burpees, 3 burpees, 2 burpees and 1 burpee.

Walked to the front of the old Harris Teeter and did speed bump merkins (10 to 1)

Partnered up. While partner 1 ran the second did LBC’s and switched for 2 rounds. Same idea with WWI’s, Flutter Kicks and Squats.

Split up and did 2 rounds of parking lot sprints. (Turtleman enjoyed them so much he did 3 rounds)

Then lunged from one parking space line to the other with 10 burpees. Lunged back for 20 LBC’s. Lunged back for 5 burpees. On the way back, we lunged and bear crawled.

Moseyed back to the wall and OYO 10 Derkins and 10 Dips. Back to Pelicans and circled up for 20 American Hammers and 20 LBC’s (OYO).

Announcements: Give 2 Give, Speed for Need, Special Olympics Burpeethon

Welcome FNG Pho Cotton.

I tried to focus on upper body since last week Gastone killed my legs and Shortsale gave me a sixpack! Great work by everyone.

The weather plummeted to a humid 78, with a slight breeze from a PAX’s backside. The morning reeked of too many monkey humpers and not enough running. Something I will have to correct for next time. For those 87 PAX who didn’t make it out Friday, I expect to see at least 4 of you next time, cause I’m bringing the bricks.

Warmup:
SSH: 20 IC
Merkins: 10 IC
LBC’s: 10 IC
Squat: 10 IC

Pledge:

The THANG:

Mosey to the Parking deck, via 2 extra turns.

Circle up:
One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.
2 times around without a break.

One Pax performs 5 Squats while the other PAX hit some Monkey Humpers, everyone gets a turn.

One Pax performs 10 LBC’s while the other PAX hit some Flutterkicks, everyone gets a turn.

Recover and Mosey to next level

One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.

One Pax performs 5 Squats while the other PAX hit some Monkey Humpers, everyone gets a turn.
2 times around without a break.

One Pax performs 10 LBC’s while the other PAX hit some Flutterkicks, everyone gets a turn.

Recover and Mosey to next level

One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.

One Pax performs 5 Squats while the other PAX hit some Monkey Humpers, everyone gets a turn.

One Pax performs 10 LBC’s while the other PAX hit some Flutterkicks, everyone gets a turn.
2 times around without a break.

Recover and Mosey to the steps of Wells
Dips 15 IC
Deep Sea Divers 3 steps, 5 hipslappers each step
Dips 10 IC

Circle up:One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.
2 times around without a break.

One Pax performs Daft Punk(Lunges in a cirlce) while the other PAX hit some Monkey Humpers, everyone gets a turn.

One Pax performs 10 LBC’s while the other PAX hit some Flutterkicks, everyone gets a turn.

Recover and Mosey to the wall of trust

Wall Sits:
Wall Sits with shoulder raises: 10 IC
Wall Sits while marching: 10 IC
Wall Sits with shoulder raises: 10 IC

Recover and Mosey to the Pavillion

4 Minutes of Mary

Announcements: Speed for Need, Burpeethon

COT: Pockets, Easy Rider’s brother, Kids going back to School, Barcelona,

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21	22	23	24	25	26	27
28	29	30	31

Day: August 21, 2017

Solar Eclipse Glasses Not Needed

Round and Round We Go

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