F3 Gastonia

Fitness, Fellowship, Faith

Day: November 24, 2020

Bulldog Prison Break

November 24, 2020 / / 0 Comments

We had 10 PAX show up for Bulldog.  Prior to the main workout, we went through an ab circuit.  I brought the tabata timer back out to keep pace.  Each round had 4 exercises, each exercise was performed for 1 minute with no rest time in the round.  We completed 5 rounds with 45 seconds rest in between.

Each exercise has “Prisoner” in front of it as the exercise has to be performed with your hands clasped behind your head.

  1. Prisoner Squats – Bodyweight squats
  2. Prisoner Lunges – Bodyweight lunges in place or walking
  3. Prisoner Ninja Jumps – Hands behind your head, sit down on your knees and explode up into a squat position, some PAX modified this and did a different explosive movement. Jump squats, etc.
  4. Prisoner Skier Hops – Skiing motion from side to side

Thanks for the opportunity to lead!

Double Stuf

Sabotage?

November 24, 2020 / / 0 Comments

13 Pax came out in the cold and warmed up pretty quick.

Pledge

Warm Up: Goofballs , 5 Lunges, Stretch

Thang:

Run:

.25 miles- 25 LBCs

.50 miles- 25 LBCs, 50 CDDs

.75- 25 LBCs, 50 CDDs, 75 Monkey Humpers

1.00- 25 LBCs, 50 CDDs, 75 Monkey Humpers, 100 SSH

Dora: Partner up for:

100 Dips

200 Flutters

300 Squats

Mosey to circle for:

Circle Burps-high knees and burpees.  A few pax thought they would forgo the high knees and go directly into the burpees -sabotaging the Q perhaps? But all well and good, this bit of treason, or haste, actually worked out to the advantage of YHC because it allowed us to get through all 13 rounds of Jack Webbs.

Jack Webbs – 13 merkins and 52 air presses.  

Announcements:

Christmas Party sign-up

Blood Drive

Triple Post opportunity on Thanksgiving

Requests:

Anchorman’s friend-bladder surgery

SA daughter and family

Word:

But the fruit of the Spirit is love, joy, peace, patience, kindness,  goodness, faithfulness, gentleness, self-control against such things there is no law Galatians 5:22-23

Anchorman took us out.

Great work done by all!

Seuss

 

I call it “Athleayoga”

November 24, 2020 / / 0 Comments

So my Shieldlock has been doing some off-AO site work, so as to keep a tight circle of truly unexposed, high-risk associated individuals, working out and having fun.  Saturday’s are a “challenge” day on this program, and I took the Q to enforce the challenge, but also do some stretching as the 4 weekdays of work are pretty damn brutal.  9 pounds in three weeks for me, plus better cardio.  Muscles are smaller, but let’s stay positive.

Herme, Tube and my son Dobby came for a beatdown, all else at GasHouse.  Good to see GHouse getting the population love.

WU

The Thang:  this is a tougher challenge.  We got in 5 rounds, but I feel we could have gotten the 9 rounds required.  Non-stop

10 Moutain mules

30 sec Mountain Climbers

10 1-legged dive bomber push ups

30 sec. alternating 3 point burpees

10 thumbs up push ups

30 sec Plank walk ups

10 cross knee plank push ups

30 sec side traveling kick throughs (these are tough)

10 1 legged levitation squats

30 sec wall sits

30 sec rest time

Then I lead us in about 15 minutes of yoga, working out the kinks.  I like stretching and such, good for the body, and starting the weekend.

Not much else to tell, tough workout, tough guys, fun times, fun guys.  See you all around the playground.

Rudolph

Past Workouts

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