Day: March 13, 2023

4 PAX came out to a chilly gloom at Mt. Hollywood this morning for a little beatdown. This is what happened.

Disclaimer

Pledge

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

mosey to benches

The Thang

Round 1

Diamond Merkins x 10

Oblique crunches x 20

Superman pull-ups x 10

Dips x 10

Mosey around island with flagspoles back to benches, rinse and repeat round 5 times.

Round 2

Peter Parker Merkins x 10

Lunges x 10

Hillbillies x 20

Mike Tyson’s x 10

Mosey around island with flagspoles back to benches, rinse and repeat round 5 times.

Round 3

Calf Raises x 20

Squats x 10

Imperial walkers x 20

Bulgarian split squats x 10

Mosey around island with flagspoles back to benches, rinse and repeat round 5 times.

Plank for the 6 at the end of round.

Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

Rinse & repeat 1x

Bonus round

CDD’s x 10

Flutter kicks IC x 10

Freddie Meruries x 10 IC

COT

Announcements

MM QvQ:

Downtown Friday, March 17th –  Short Sale v Balljoint

The Fighting Yank Saturday, March 18th

Community foundation run April 1st

Speed for need signup – To push talk to Broke. 4 track commanders needed

F3 Gastonia’s 8 year anniversary -March 21st. Post somewhere.

2nd f lunch at JR cash 22nd at 12 pm

Prayers

Termite and his brother who is battling cancer

Volts son

Huckleberry

Tooth Fairy – Daughter

Ratchet’s 2.0

Bubba Sparxxx – Grandmother

Praises

Praise from me is for vacation days.

It’s an honor to lead! Thanks for reading.

Maybe it’s Maybelline 💋

A crisp morning on the heels of the push the rock challenge still brought out some of F3’s Monday regulars. After a quick disclaimer, the PAX got to work.

Warmups began with simple calisthenics in cadence:

High knees
Side Straddle Hops
Seal Jacks
Toy Soldiers

Then it was off to the soccer field with designated corner markers for Hindenburg BLIMPS:
Each round included four sets, one at each corner post:
10 burpees
20 lunges
30 imperial walkers (modify as necessary, Freon, not change to Hillbilly’s!)
40 merkins
50 plank jacks
60 squats

that’s 840 reps!!

Finished off with a bonus around the parking lot, breaking it up into 4 legs with:
crab walk
bear crawl
bunny hop
run to the end

Circle of trust for the pledge and prayer, with requests for:
Tiger’s mother
Radar’s sister
Tooth Fairy’s family

Good work men.