Author: Gastone (Page 15 of 17)

7.25 men showed up for a Gastone performance of leg day.

The Thang:

SSH

10 Merkins

Seal Jacks

10 Wide Arm Merkins

Wind Mill (For Whoopee)

10 Carolina Dry Dock

Can’t Remember

10 Diamond Merkins

Follow me to the small hill next to baseball field.

5 times backwards up the hill

5 times lunges up the hill

Then to the parking lot and find a line.

Standing beside the line we jumped back and forth over the line. 1 Minute

Rocky on the curb next. 1 minute

Back to the line. Facing the line with both feet jump over and back. 1 minute

Rinse and repeat starting with 5 times backwards up the hill. (This is the point that I heard mumble chatter behind me suggesting a towel with soap for a beating.)

After we finished that we headed into the back of the baseball field.

50 yards of Bunny Hop Burpee’s. This was a crowd favorite and not to be confused with Broad Jump Burpee.

Then we moseyed to the bleachers, all the way to the top.

10 Calf Raises feet together

10 Calf Raises feet apart

Rinse and repeat.

Mosey back to the start and while waiting on the 6 we did Sumo Squats until they all arrived. It was at this point that Oompa Joined us for Announcements.

The Moleskin:

Overall a good way to start Monday morning. We all might not be able to walk the rest of the day but we will survive. Still trying to capture more FNG’s to join us in the gloom. Talk it up post more information on the group when you can. Do what it takes to grow our group, you can’t beat the price.

Thanks for letting me Q such a great group of men. It is always an honor.

Gastone Out!

9 men awoke this morning and came out to Martha’s to start the day off with a bang.

The Thang:

Pledge

Then a long mosey through the baseball fields around the path behind soccer field into the woods and down the hill back to the back of the park behind both soccer fields. (That was fun to write)

Ghostbuster Song. Lunges during the song, Burpee’s every time they say “Ghostbuster” (Accidentally started the trailer for the movie at first instead of the song, darnit)

Partner Up, up the hill to the second bench for 20 partner Derkins each then back down for 20 hand slap Merkins at the bottom. Rinse and repeat.

Bring Sally up for one more song. On your back legs six inches off the ground. Raise your legs up when they say Sally Up bring em down when the say down. Never touch the ground. It is actually a good hard challenge. I completed today but this is a keeper because many did so we will practice.

Mosey long way around the other soccer field towards picnic area. In the middle of that run we did a little plank work.

Once at the bottom of hill facing picnic area. 7’s as they are called. 7 Dips at the top and 1 Sumo Squat Jump a the bottom. Repeat until numbers flip.

Walk slash mosey to the wall next. Balls to the wall for 60 seconds, Wall Sit for 60 seconds, Balls to the wall for 30 seconds, Wall Sit for another 30 plus I had everyone try to put there butts below there knee’s for 20 seconds to enhance the wall sit exercise. (Crowd favorite)

Begin mosey back. On the way run backwards about 100 yards, Lunge walk about 20 yards, Karaoke 10 yards each side.

Jail break through the field.

The Moleskin:

Great group as normal. It is a good time to increase pressure to bring in more members to the Pax. Tighten the headlock on all around you and let’s try to get 20 or more people to join us and grow Gastonia F3. It was good to see Linus out at a workout and we hope to see him much more. Time-Frame is putting in the work and with a regular showing he will see great gains in all parts of his life. F3 is not just about the workout.

Prayers are out for my Mother-In-Law, Mom’s, Students as they finish the year and many more reason’s to pray.

Thanks for letting me be a part of all this I am always humbled to all of the great guys I meet through F3.

Gastone Out!

Turtle-man took on the Q spot this morning for a first time into in how to Q.

The Thang:

SSH, Windmill, Crunches

Mosey to small wall. Dips, something and rinse and repeat.

Mosey to wall big parking lot. Hip Slappers, Donkey Kicks.

Mosey to another wall. Hip Slapper, Donkey Kicks.

Mosey to the Hill at Village Ridge. Up backwards, back down, then Jail Break to the top (wishful thinking for all of us),back down.

Couple exercises on the way back.

1 minute left we did mountain climbers I think.

The Moleskin:

Turtle-Man’s first Q was successful and as he got going he learned that cadence is best practiced. Same as my first start is what he experienced. You think you have it all figured out, came with a hard workout but my count was all messed up and I learned to respect it as I knocked out the workout.

That being said “He still brought us a very hard Q that caused some pain and total respect”.

Next I will teach him how to write a BB. So I don’t have to try to remember all this stuff.

Gastone for Turtle-Man Out!

13 men showed for Sherman’s first Q and he made us believe he was more than ready!

Pledge of Allegiance & Disclaimer

The Thang:

Warm Up

Side Straddle Hop – in cadence

Merkins – in cadence

LBC’s – in cadence

Mosey to Martha Rivers

Merry Go Round Partner up –

Run the circle – 20 burpees halfway, 20 lbc’s at start Run the circle – 15 burpees halfway, 15 lbc’s at start Run the circle – 10 burpees halfway, 10 lcs’s at start Run the circle –  5 burpees halfway, 5 LBC’s at start Recover – Countoff

Plank & Merkin slinky

(Line up – everyone will plank while we all in take turns doing 5 merkins – when we make it to the end – it comes back. We are finished when everyone has completed 10 merlons.

Recover.

Mosey to lower soccer field that has track around it.

Bojangles Biscuit – Run fast on the width and mosey on the length. (It was at this point before Bojangles Biscuit was called out Freight said something about it is time for breakfast, then immediately after Sherman said next exercise Bojangles Biscuit) Ha, from Gastone.

Mosey back to the beginning. Did about 3 more ab type exercises and then it was a wrap.

Announcements: Skeet Shoot, let Whoopee know. Mt Mitchell let Gastone know. Check all the convergence that are coming up.

Prayer Requests- non this morning but plenty to pray for every day!

Ended in prayer.

Sherman wrote most of this and then Gastone added a few things.

Sherman had a great plan for the Q today and we accomplished 3.2 miles while on this bootcamp.