F3 Gastonia

Fitness, Fellowship, Faith

Day: July 8, 2020

Chili with cheese and broccoli

We should’ve brought swimming trunks and flotation devices as the humidity made the morning feel like we we’re stuck in a bowl of week old chili with cheese and broccoli.  With that in mind, and the fact that I can depend on Vodou to not show on my Q,  we crushed a 1000 challenge routine(we made it to 850ish).  I used similar routines to help reduce my exposure to unwanted pounds during the month of April.  I worked fairly well, so I thought I’d share.  A special shout out to FNG, Water Boy!

Warm up:

SSH: 20 IC
Merkins: 20 IC
Dying cockroach: 20 IC
Squat: 20 IC

The Thang
25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin
25 – Squat/Curl/Press
25 – Tricep Extension
25 – Crunchy Frog
10 – BURPIE

REPEAT

25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin
25 – Squat/Curl/Press
25 – Tricep Extension
25 – Crunchy Frog
10 – BURPIE

2 Laps around the parking lot

25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin
25 – Squat/Curl/Press
25 – Tricep Extension
25 – Crunchy Frog
10 – BURPIE

Last Round cut due to time constraints

25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin

Ricky Bobby at The Ricky Bobby

Having not been down to The Ricky Bobby in a while, I picked up an open Q. I mentioned to Freight I had the Q and he called it “our AO” and I remembered we joked when Sargento named it that he named it after us. I suggested a Co Q since Freight is off this week and he doesn’t get to Q the weekday morning AO’s very often and he, of course, agreed. 21 Pax joined in the large circle. Fife (the new guy from Monday) was back again. It was great to see Hipaa back after an injury. Several Pax ran from their homes and we have an FNG named Joshua Crowder. Disclaimer was given. We had a collection of 9 Respects this morning which I love to see (We won’t count Roscoe yet but he can see “Respect” from where he is, love ya Roscoe). Let’s go.
Warmup
SSH x 10 IC, Cotton Pickers x 10 IC, Moroccan Night Clubs x 10 IC (Shut up SA), 5 Burpees OYO.
The Thang
Dirty Mac Deuce
12 Reps, Arms, Legs, Core
Set #1 Werkins, Low Slow Squats, Flutter Kicks All x 12 IC, run a lap around the nicely lit track.
Set #2 Burpees 12 OYO, Monkey Humpers, Freddie Mercuries x 12 IC, run a lap.
Set #3 MNC’s, Mountain Climbers, Big Boys Sit Ups x 12 IC, run a lap.
Set #4 CDD’s, Calf Raises, Dying Cockroaches x 12 IC, run a lap.
Set #5 Diamond Merkins, Lunges, LBFC’s x 12 IC, run a lap.
My time is up so I turn it over to Ricky AKA Freight.

We mosey to the back parking lot with half of us lining up on the first parking space line and the rest about halfway across the parking lot.
Broad Jump 2 spaces, 10 Merkins, 10 Jump Lunges, 10 WWI’s, then Broad Jump 2 more spaces, repeat exercises, broad jump 2 more spaces repeat exercises. Bear Crawl back to where you started. We did 3 sets.
Everybody find your own parking space line for Captain America. 1:4 ration of Burpee to Lateral Bunny Hops across the line all the way up to 10:40. Ouch! Mosey back to the front.

WORD
We all post to get in better shape but that’s not all. The longer I post, the more I like to see the Pax. I love Midoriyama and Folsom but I also love every other AO that I have posted because I get to see guys that I have known for a while now and meet new ones. So on that morning you don’t want to get up, think about the guys you get to see and that may need to see you and post for them. We all need each other. Thanks to all who came out. Thanks to Freight and thanks
to Site Q Sargento for naming the AO after us!

We named the new guy Fiestada after the lovely, school cafeteria pizza since he said he liked pizza and he is still in high school. Welcome!

Announcements: PT Test July 18th at Gashouse. Annihilation will be at the Yank on July 25th with Pizza Man on the Q for those wanting to try a faster pace bootcamp workout.

COT: Prayer Requests for Sister Act’s daughter and his family, Breaker’s step dad. Sargento took us out!

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