Author: Gastone (Page 17 of 17)

11 showed for up for a burn down of the cookie dough holiday over indulgence.

The Thang:

30 SSH

Pledge of Allegiance

Mosey to the lower parking lot for plank and wait with a little raise left arm and left leg switch to right side. Then 6 inches for 30 second count silent in my head. (Stroganoff needed 12 inches)

Then mosey to the wall for Wall of Fire (Wall sit, while one guys at a time does 10 Burpee, 10 Merkin, 10 LBC)

Then Balls to the Wall for a 30 count (inside voice on the count)

Mosey to the lower field. Get in line for a little Walk Like and Egyptian attempt. ( never did this one before and will give better instruction next time but we pulled it off.)

Stayed in line but in a plank with bear crawl to the front of the line one cycle.

Then Indian Run until we get around most of the circle. Plank

10 count then headed to the center of the field for 6 minutes of Mary.

50 Flutter (This was to easy we will have to increase the number)

30 LBC’s

20 Russian Twists

Mosey to the middle of the other field and circle up.

10 Diamonds

30 Squats

Mosey a random course along the playground and then to the far side of the baseball fields.

Plank then 6 inches for rest. Then Carolina Dry dock 20.

Mosey to bottom of grassy hill for Lunge walks up twice then Wide Arm Merkins 20 count. 20 Flutter.

Mosey towards home base with a head fake going past to the low wall.

20 3 count dips, 10 3 count dips, 10 3 count dips, 10 3 count wall step ups, 10 on your own wall jump up.

Mosey back to the finish right on time or maybe a minute over.

Moleskin:

Lot’s of guys working hard out there today along with me. 2 new FNG’s with us today and we can now welcome FNG Squirrel and Prius to the PAX, to young men that are ready for the challenge. Just so everyone knows that when these boys go away to college they do offer F3 in these area’s around the Triad. Whoopee has the PAX party coming up and would like to get RSVP’s if you plan on attending, all are welcome. Prayers for all those in need and for the one’s that think they are not in need. Thanks for letting me lead today such a great group of guys, it is always an honor.

Aye! Gastone!

5 showed at Martha’s for a Monday morning beat down.

The Thang:

Warm Up: 25 SSH, 20 Imperial Walkers, 10 3 count Merkins.

Mosey to the bottom of “The Hill of Village Ridge”

Plank, Raise right arm and leg hold for 20, Raise left arm and leg hold for 20, plank 6 inches held for 30.

10 3 count Diamond Merkins

Mosey up a little then 5 Burpee’s

Mosey up a little then 10 Burpee’s

Mosey Up a little then 10 Wide Arms,

Mosey to the top then 15 3 count Sumo Squats

Mosey to the bottom of the little hill.

15 3 count Carolina Dry Dock

Mosey to the corner of Riverwood and Union. 10 Merkins

Mosey to Robinwood School to the wall. 15 3 count dips

Mosey to the light behind the school for a little Mary. 25 3 count flutter, hold em 6 inches, 15 3 count flutter, 25 3 count LBC’s, 20 3 count Flutter.

Mosey back to the wall, 15 Derkins, 15 Dips.

Mosey back to Riverwood road and around to Park Sterling parking lot. Jack Webb to 7 and back down.

Mosey back to the beginning.

The Moleskin:

Great job to everyone that showed and decided not to Fartsack. Temperature was perfect and it was a great group of men. Keep on seeking more to join us and let’s double the size of F3 Gastonia. 17th convergence at the Schiele Musuem bring a toy.

Thanks for the opportunity to lead. It is always and honor.

Gastone

The Thang:

Warm Up

SSH 40, Imperial Walker 30, Mountain Climber 30.

Mosey down Riverwood Parkway

Plank, Right Arm, Left Arm, so on. 5 Burpee’s

Mosey a little farther (Whoopee indicated that a fire had happened down this street so we should not go down this way.

Plank 6 inches, 10 Burpee’s.

Mosey to “The Hill of Village Ridge” bottom

10 Diamonds.

Mosey halfway up the hill. 30 Squats (good job with the whisper count)

Mosey the rest of the way to the top. Some exercise but I don’t remember.

Mosey down to the bottom, 10 Wide Arm Merkins.

Lunges up to the first drive of the Hill, then Back down.

Backward up to the first drive of the Hill, mumble chatter caused Sumo Squats.

Lunges up, Backwards up, Lunges up, Backwards up.

Plank at the bottom.

Follow me for a little more Mosey back to parking lot for the old Harris Teeter.

Mary joined us for Flutter, High Flutter, High, Medium, Low Flutter, LBC’s, and 6 inches.

Mosey to the half wall on the way back for 15 Wall Derkins, 15 lunges.

The back to the start right on time.

Moleskin:

Always a great group of guys in Gastonia, good that everyone likes hills as much as I do for training. I would like to encourage everyone to headlock someone you know and get them off the sofa and out to one of the workouts. For the month of December I will do 10 Burpee’s for every FNG we add to the PAX all on the last day of the year. Also, if your neighborhood is using Nextdoor maybe you post a welcoming note to encourage neighbors.

Good job to everyone that came out and remember that you are already way ahead of others because you just got out of the Fartsack. Thanks for letting me Q and for letting me be the site Q for Monday’s and Wednesdays.

Gastone, Aye!