5 at the Coconut Horse run.
We had runners, Rucker’s, and walker’s.
Author: Gastone (Page 4 of 17)
6 for the Coconut Horse.
Some ran, some walked. But, they showed up. See you next time.
Gastone Out!
9 Men showed for a Gastone Q, fun was had.
The Thang:
20 SSH
Mosey to railing.
Everybody get up on the rails feet also on the top bar. Top guy bear crawls to the bottom. We did one set.
Mosey, South on South.
Stop at McQuitter’s Wall. 20 Dips in cadence, 30 Squats, 10 Wall Jumps. Then 15, 30, and 10, Then 10, 30, and 10. (Watts Up, took a hard fall on the Wall Jumps. I hope he is ok later. He should be sore.)
Mosey left on 2nd.
Lunges 20 yards. Then backwards Lunges 20 yards.
We stopped a the railing for some laying down pull ups 10, run to the end of the white fence for 1 Merkin. 11’s. (Dangerous road hazard, everyone survived.)
Some guys finished early and did some Flutter’s.
Walked across the street to the 1st landing before the stairs. 30 Monkey Humpers, 30 Squats, then 1 calf raise on first step, 2 on second, we made it to the 12th step.
We arrived at the second landing for 30 Monkey Humpers, 30 Squats, then back to the next step starting at 13, then 14, all the way up to 19. Arrived at the top for 30 Squats, 30 Monkey Humpers.
Mosey up Oakland street very poor sidewalk. Continue Mosy while some guys got ahead of me. Quickly change direction to take back control, which worked.
Once in parking lot, backwards run back to finish. Then we went back and picked up the 6.
The Moleskin:
Great group of guys out today. Best form I have seen in a while from the a group of guys out. Form matters!
As the temperatures get warm try to get your F3 shirts on when you go to workouts. Advertise and grow anyway we can do it. Spring is a good time to get people back out or new Sad Clowns to join us. It’s time that we make this double the size in Gastonia.
We had announcements. Convergence, Mt Mitchell, some other things. I don’t remember.
Prayers out to all that are in need and there family members. The storm is coming or you are in the storm, it’s really just how you prepare for these challenges in life. Sometimes that is not enough and then we have all our brothers out here to lift us back up.
As always it’s an honor to come out and Q. Thanks for being there.
Gastone Out!
10 Showed for Easy Rider, but he was sick and asked me to sub for him. Luck you.
The Thang:
25 SSH
10 Merkins
Mosey down the street across Franklin to the bottom of a valley.
Partner up. Partner A run to the top of one hill and B to the other both do 11 Merkins.
Come back to middle for 10 Squats. Next both run to the opposite hill and do 10 Merkins while keeping the Squats constant in the middle. Finished once we hit 1.
Lunge walk backwards for 20 yards
Stopped a railing that did not have a middle bar just the top. Everyone on there back laying on the ground under the pole. 10 pullups from your back. Then get up and grab the pole leaning towards for 20 incline Merkins. 3x
50 Monkey Humpers
50 Squats
Bernie Sanders up the Hill.
Back to start.
The Moleskin:
Good workout, we made it 3 miles or a little over. Everyone put in the work and we got it done to finish the work week.
Gastone Out!
6 for the Coconut Horse.
5 ran 5 miles
1 Rucked
5 Degree made the entire 5 mile run after we talked him into it with no problem.
Gastone Out!
8 for the Pub.
To Pelican Snoball’s and back. Some go the entire distance and some shorter.
Diva ran it twice.
Rudolph showed up confused on his location.
Stinky Bird we are still worried he might throw up on us. But had to leave right after the run because of a potential run.
Gastone Out!
9 showed for some work at The Labyrinth. 3 Showed for extra credit at 5am.
The Thang:
20 SSH
Wall Sit with arms in the air, 2 minutes.
Plank minute, elbow plank minute, 20 Plank Jacks on elbows, Plank Minute.
Wall Sit with arms in the air, 2 minutes.
20 Mountain Climbers, 10 Merkins
Wall sit with arms in the air, 2 minutes
20 SSH, 20 Smurf Jacks
Wall sit with arms in the air and right leg for 30 seconds in the air. Then Left.
20 CDD, 50 Monkey Humpers.
Mosey toward’s Gastone’s Hill
Stop at light poles on the way.
1st, 50 Calf Raises
2nd, 50 Calf Raises
3rd, 50 Monkey Humpers
4th, 50 Squats
5th, 50 Mountain Climbers
Lunge to the next pole
6th, 50 Seal Jacks
Mosey to the bottom of Gastone’s Hill.
Backward’s up the hill. (This was harder for me than normal)
Back down the hill
Stop at every mailbox. Do 1 LBC at the first and then increase by one.
Bottom of the hill we were at 11.
Turn left to go back to start. Stop at every pole.
first pole continue increase on LBC’s 12
13
14
Add 1 push up with increases as well.
Ended with 21 LBC’s and 11 Merkin’s.
The Moleskin:
EC was good, Defib made a turn and ended up going faster and further that I was thinking. (The Push cause disruption and is appreciated)
9 men for the bootcamp on the same day Ricky Bobby started. Kudos to Sargento for starting another AO, add more people, keep it growing. We are part of something bigger than us.
Calm morning, a little Mumble Chatter but nothing to crazy.
Gastone Out!
11 for the Pub this morning.
The Thang:
We ran a circle basically around the Publix until we got to 5 miles.
The Moleskin:
Def Leopard really gave me a strong endorsement to the fine idea I had this morning. He spoke on how he just loved the run I came up with and he went on and on about the smooth coarse.
SA, came out and ran this morning.
Roscoe, 2 weeks in a row and I have not seen him at The Pub.
Prayers,
Thanks for the opportunity.
Gastone Out
7 of us showed for the run or the ruck.
Whoopee was passed but headed back for nature calling with a pack on.
Stroganoff was back!!!
Gastone Out
11 Him’s showed, we did a bootcamp. 1 Whoopee came for a pre Bootcamp but had to leave to use the restroom.
The Thang:
25 SSH
15 Imperial Walkers
15 Diamond Merkins OYO
Mosey to the school
To the long cover path at Robinson with a wall.
20 Dips, 15 Step Ups each leg, 15 Derkins
15 Dips, 15 Step Ups, 15 Diamonds
10 Dips, 15 Step Ups, 15 CDD
5 Dips, 15 Step Ups, 15 Right had back staggered Merkins
10 Dips, 15 Step Ups, 15 Left Had Staggered
15 Dips, 15 Step Ups, Wide Arm Merkins
20 Dips, 20 Step Ups, 20 Burpee’s
Mosey to back of school to the railings.
25 Calf Raises
Then everyone up on the bars making a bridge. Bear crawl through then the next guy. We went up the one side and down the other. Then we rinsed and repeated.
Walk 25 yards
Mosey back half way in Food Lion parking lot. SSH until everyone is in place.
Someone mumbled about flutter’s.
So 40 in cadence Flutter’s.
The Moleskin:
I gave a real clear and true explanation of the importance of form. If 20 Merkins are called it would be better to do 5 with perfect for than 20 with half the form. The gain that you will never have if you cut corner’s. Basically, do what you can do but do it correct. If you do this your growth in the workouts will be much bigger.
Pledge & Prayers,
Gastone Out!