F3 Gastonia

Fitness, Fellowship, Faith

Day: January 11, 2021

Pre Blizzard Beatdown

January 11, 2021 / / 0 Comments

It was the night before the great blizzard of 2021 and eight HIMs witnessed the carnage. This is what happened…

Warmup:

Abe Vigoda into Don Quixote

Goofballs

Mosey to the soccer field for Four Corner Escalator: 

Corner 1: 10 Hand release merkins

Corner 2: 10 HRM + 20 American Hammers

Corner 3: 10 HRM + 20 AM + 30 Monkey Humpers

Corner 4: 10 HRM + 20 AM + 30 MH + 40 Turkish Getups (Frank astutely asked if they were actually Turkish if there wasn’t a kettle bell involved. These were of course Morning Woods.)

Reverso on the way back down. Ouch!

Round 2:

Corner 1: 10 Shoulder Taps each side

Corner 2: 10 ST + 20 V-Ups

Corner 3: 10 ST + 20 VU + 30 Jump Squats

Corner 4: 10 ST + 20 VU + 30 JS + 40 Goofballs

Ouch again! We stopped doing this crap and moseyed away to the pump track. Past the track to the top of the sidewalk trail that goes to the lake for 11’s! Somebody said there’s no way we could get this done in the time remaining. We’ll see.

WW1 Situps at the top, Werkins at the bottom.

We got 5 full rounds in before time was out. Maybe next time.

Mosey back to the start for the end.

Announcements: Goldigger is having a baby sometime, we had a convergence last Saturday

Prayer requests: Goldigger is having a baby sometime, Broke has a subcontractor with a death in the family, Breaker’s friend from church lost family member, Oompa’s best friend’s brother passed, pray for our country

January 11, 2021 / / 0 Comments

Warm up: 5 burgees and 10 SSH in Candance

Pledge

Mosey to the Food lion parking lot by way of Riverwood Parkway stopping at Plantation Tr and Gastone’s Hill to plank for the six and complete 10 merkins.  Stopping for a third time at the Dollar General -plank for the six and complete 50 LBCs.

Short mosey to Food lion parking lot for the following suicide drills:

Merkin Suicide drill – start with merkin at first line, sprint to 2nd with merkin and back to the first line with merkin – 4 round to complete the lines across the parking lot.

Burpee Nur Suicide drill – same as above but with burpee and nur instead of sprinting.

Complete 50 more LBC’s

We ran from one corner of the parking lot to the far corner by running or nurring the all of the parking spaces from the building toward Union Rd.  We did stop multiple time for LLB (Lunge lunge Burpee) LBC, flutters, or Michael Phelps but on the last row we did Route 66 with monkey humpers.

Mosey on over to Planet Fitness and ran the parking (from PF to Neal Hawkins) stopping at PF each time for 10 Monkey humpers – GOT SOME STRANGE LOOKS FROM THE PEOPLE COMING IN AND OUT OF PF.

Mosey back toward the start stopping for 15 dips at the wall – but wait we have a few more minutes so we ran around Pelicans and back to the bank to finish with Lunge Lunge Burpee the length of the parking lot.

Mosey back to Pelicans to finish with a minute or so of   flutter kicks lead by Watts up.

Time!

Announcements: races coming up in the spring

Prayers: our nation and many pax

Thank you for allowing me  to lead this moring!

 

EZ out!

Freon cools Mt. Hollywood

January 11, 2021 / / 0 Comments

Started out the Workout with a good Warm-up

SSH x 15

Toy Soldiers x15

Took a quick Mosey to Mt. Holly Hill on Glendale Ave.  did some Dora 1-2-3, one person would run up the steep hill while partner did the exercises.  Heard a few moans and a WTF!!!  (Always a good sign that the workout is good)

100 Mike Tysons

200 LBCs

300 squats

Mosey to next lot at BB&T  to do a Escalator and ran a lap around the building between each lap

Round #1 – 5 Burpees

Round #2 – 5 Burpees, 10 Merkins

Round #3 – 5 Burpees, 10 Merkins, 15 American Hammers

Round #4 – 5 Burpees, 10 Merkins, 15 American Hammers, 20 Bobby Hurleys

It was a great workout, and the first official Q and the new Mt. Holly Site Q.  I look forward to the new challenges ahead.  I did have someone ask me if I plan on running to future workouts carrying the site flag.  I think I probably do that whenever I can.

Past Workouts

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