Painlabbers Unite!

It was an absolutely perfect morning to get up and shake a leg with the HIM’s of F3 Gastonia.

Sister Act led the pledge, warmup, had bootcamp as I am sure they got their moneys worth today.  They sure looked like it when they rolled back in at 0800.

With some direction of what I would like to Q this morning but the details still a little foggy we got started after SA’s mild warm up.

You wanna hear it?  Here it goes..and a 1, and a 2..

We had 5 stations.  All counts were x20.

1.  Merkins
2. Calf raises
3. Standing upright rows
4. Kettle bell swings
5. Goblet squats

Each Pax started at one of the stations.  When completed 20 reps rotated to the next station until all 5 were complete.

On your 6 for LBC’s for whichever full song was complete. ..approx 5 mins.  This was a burner.  Much modification was had by all pax but the important thing is was all worked hard and kept moving until the end of the song.  Nicely done guys!  Some was Feel So Good by Mase.

Fellowship mosey to the picnic tables for incline merkins.  x20.

Imperial walkers for Voodoo’s story…trust me, you don’t want to know.

Mosey back to the stations for another trip around.  LBC’s for an entire song again.  Song was Crazy Train by Ozzy.

Mosey down the nature trail and Abe Bogota back up.

Back to the stations for a third time.  Rinse and repeat.  Song was Watcha Want by The Beastie Boys.

Lap around the parking lot and back to the statue for 20 double count step ups.

Enough time to complete one more trip around the stations this time modifying the kettle bell swings to curls.  Not enough time for the LBC’s .

Great weather.  Great guys.  Decent workout.  All in all a perfect morning.

Thank you all for being awesome!

An honor and pleasure.

Aye!!!!!!!!!!!!!!!

Timeframe