Author: Gastone (Page 5 of 17)

9 Men showed for the Bootcamp, 1 of them was a FNG.

The Thang:

SSH 25

Mosey to parking lot at park.

First pole,  Squats

Something else at the next one.

Then Lunges to the next.

Then we found a line in the lot. 50, 2 foot side to side jumps over the line.

Then, 50 front to back over the line.

Mosey to the hill at the field that goes up to the picnic benches.

Bottom of the hill 25 Sumo Squats, 25 Merkins, 25 Situps.

Same at the top, same at the bottom. We made it to 100.

Mosey to back of the field hill.

Leg work.

Monkey Humpers 50, Bernie Sanders to the top of the hill, Monkey Humpers 50, Lunge Walk down.

Calf Raises 50, Bernie, Calf 50, Lunge Walk Down.

Squats 50 Bernie, Squats.

Mosey through the dark forest.

Other side 25 SSH, 25 Plank Jacks, 25 Seal Jacks, 25 Mountain Climbers. x3

Mosey up to Martha Maintenance parking lot.  Some exercise.

Then 250 yard run back to the start.

The Moleskin:

Outhouse brought the FNG who is also in the Porta John Business. He was named after the hand soap found in the low sink that are inside the Porta Johns that makes your hands blue. They call that soap Johnny Cake for some reason. But that is his name now. Johnny Cake, welcome.

Stinky Bird gets Baptized this weekend.  Congratulation, that is a big deal.

Prayers for several family members, they will pull it together.

A couple of announcements. You can now start training for the Ragnar per Whoopee, you have plenty of time.

Thanks for the opportunity to Q! To be the person that Q’s is very cool to me still even though I have been in this F3 thing for years. It means I have the ability and not only get out of bed but can lead other men sometimes. How cool is that. If you have not been Q or you don’t Q enough, Start.

Gastone, Out!

10 men showed for the Pub.

We ran a 5 mile run.

Publix to the GreenwayBridge and back up to Publix.

Thanks,

Gastone

Prayers for Broke Sister In Law.

6 showed to Downtown for bootcamp this morning.

The Thang:

50 SSH

50 LBC’s

50 Imperial Walkers

50 Flutter

50 Mountain Climbers

50 Plank Jacks

Mosey Down the hill to a parking lot for 30 yards of Lunges.

Stopped in a spot with 5 parking spots. Each parking location we did an exercise.

10 Diamonds, Plank Jacks 50, Mountain Climbers 50, Merkins 20, etc.

Moseyed up a hill to the next turn.

50 Sumo Jump Squats

Mosey little more

50 Monkey Humpers

Mosey

50 FLutters

Mosey

50 LBC’s

Mosey

New Merkins, Start in Crab, Then roll  in the air to the right and do one Merkin, Roll back to Crab. Roll to left and do 1 Merkin, Roll back to Crab. That is 1. We did 5 Sets.  (Navin suggested cheating and doing all 5 Merkins at once on each side)

Since Mumble was getting higher we did 50 more Sumo Squat Jumps.

Mosey

50 Lunges in place

Mosey

Bottom of hill all the way back to the beginning Nur. This was a long way back doing Nur or also called Bernie Sanders since we were going backwards up a hill.

End, ran out of time.

The Moleskin:

Pledge.

Announcements made.

Prayers for Watts Up M.

Lower numbers this AM but lots going on this month. Even with number’s low we had a high amount of Mumble Chatter. I tried to rename Whoopee to “The Jerk” but I don’t have the authority without the Nantan and I only think he come out to workouts once a week. This did get us to make lots of reference’s to a great movie and Steve Martins great comedy over the years.

Tried to put the #Gastonia tag on my preblast in order to draw from the rest of the city maybe to urge someone to join us. I will mess with this some more in the future. We should all try to grow our numbers double in Gastonia. Don’t just try for the people that physically look like they need it but also try for the people that are really in good shape.

Honor to be the Q.

Get some and then get it again,

Gastone

6 + 2 men got a run in at The Coconut Horse.

I will make note that Gastone was ahead of Gold Digger twice during the run. He yelled at me that it was a tempo day.

Great at morning and looking forward to the coming cooler temps.

Lets grow Gastonia F3, so many men need this!

Gastone out!

We met and we ran a 5 mile run. It was hot and humid.

We all survived.

That is all,

Gastone

11 mighty dudes showed up for a Thursday morning Goat.

The Thang:

25 SSH

15 Imperial Walkers

10 Diamond Merkins OYO

Mosey up the road to  a bigger parking lot.

11 Squat burpee’s on side A, then 10 on the other side. Until we get down to 1.

Mosey across the street to staircase.

In cadence. 15 calf raises feet together, feet apart, and then jump calf raises. Then we did 10 of each.

Mosey or stumble to the street.

First light pole on the way back.

15 Monkey Humpers.

Next pole, 15 Monkey Humpers, 15 Squats.

Next, we added Merkins to the above.

Next we did more of each. 40 Monkey Humpers, 40 Squats, 15 Merkins.

50 Yard Lunge walk down hill. Down hill was noted by the pax as nice.

Then we ended up at the bottom of the hill.

Bernie Sanders to the top and then Mosey back to the bottom. Rinse and Repeat.

Lunges back up the hill.

Ran out of time.

The Moleskin:

Great morning and a really great group of guys. It was my pleasure to Q the workout and look forward to the next time.

Gastone Out!

12 men for Snoballs.

The Thang:

Mosey to the bottom of the flag, Pledge.

21 SSH

20 Imperial Walker

10 Merkins

Mosey all the way to the school.

50 Yard of Lunges.

Mosey to bottom of stairs.

Partner Up:

Partner A run to top of stairs for 20 Monkey Humpers

Partner B run to fence far side of baseball field for 1 Merkin.

When you meet in the middle to 1 Hand Slap Merkin and then switch directions.

We made it to 10 Merkins.

Line up behind Gastone for a 25 yard Duck Walk. (Your butt has to be lower than your knees for it to be effective)

Line up at the bottom of the steps.

Bunny hop every step to the top. Rinse and Repeat.

50 Squats.

Mosey to the school connector road. Bernie Sanders about 100 yards.

Mosey back to the start.  20 Seconds to spare.

The Moleskin:

I give you this definition for several reason’s. Make sure you are accelerating. Check with guys that are Sad Clowing and sitting out on a regular basis and make sure they get back out. Find new guys that are not even thinking about it and make sure they come and start being a part of this wonderful group.

Things you might hear.

“It’s to early”                  response                “shut up and get the hell out of bed” or “You are wasting time, you have know idea how good this will be for you and other’s you will meet”

“My Schedule”    Response  “We have plenty of options, make it work”

“I can’t run”   Response ” We have options for that”

“My Wife” Response “She will love you better if you come and you will have a better all around life”

Now go get em guys. let’s double F3 Gastonia and make it the craziest region in the country.

Gastone Out

9 ran the old Pub route.

It was fun.

Gastone Out!

8 men ran the Coconut Horse. It was hot and Humid.Lake Wylie guys joined us. Stroganoff had a Birthday today and turned the big 49. We are all lucky to know him.

Followed it up with Qsource.

Gaston