Author: Gastone (Page 7 of 17)

12 showed for a Gastone Q even though I wrote it would be called a Throat Punch.

The Thang:

25 SSH

15 Merkins

20 Imperial Walkers

5 Diamond’s Merkins

Pledge

Mosey around baseball field and to the bottom of Martha parking lot.

Plank while waiting on 6.

Plank Jacks 25

Mountain Climbers 25

Partner Up, 11’s 1 Partner Merkin at the bottom, run 4 islands up and do 10 Partner Derkin’s. Keep on going until you switch the numbers.

While waiting on 6 to finish we ran backwards around the same coarse until all joined.

Mosey to the back of the park.

30 Monkey Humpers

30 Squats

30 Sumo Squat Jumps

10 Lunges

30 Calf Raises

Mosey out of the back of the park up to main road.

Walk backwards waiting on 6.

Then mosey/run back to finish.

3 minutes over. Lawsuit coming I am sure from Hushpuppy.

The Moleskin:

Temp was great, the family of brothers was even better. Proud to call all of you my friends. If you did not know if you could run a 5k you just did and you did it with pain stations. So the Community run should be a cake walk.

Prayers

Gastone Honored to Q, until the next time.

Hump Day!!!!!

1 Showed for the EC but 13 showed for the main event. It was 5 degree’s warmer than expected so I think that is some good news.

The Thang:

Pledge

Roxanne was played. Merkin for every Roxanne, Plank Jack for every Red Light. The entire song is hard to complete and is a good way to measure your progress.

Mosey to Gaston’s Hill

SSH while we wait on the Pax.

Every mailbox on the right 10 Merkins. I believe that is 16 mailboxes.  160 Merkins. (After Roxanne, that was pretty tuff)

LBC’s while we wait on the Pax.

Every mailbox on the left going down the hill. 10 Gorilla Humpers. Whoopee taunted me on the way down.

Mosey around to the parking lot wall at Food loin.

Wall sits, hands in the air for a cadence count march. Whoopee added vocals to the count like we were in the military. The last line was “Gastone is a stud that we love”

Run to the top of the hill and back to the wall.

Shoulder taps to 10.

Top of the hill and back.

Shoulder taps to 15.

Top of the hill and back.

50 of each. Sumo Squats, Monkey Humpers, Squats

3 laps up hill backwards. Whoopee and Defib sprinted backwards up the hill on the last set. It was close but I think Whoopee won.

Mosey behind building to the back of the old Harris Teeter.

Everyone on the railings to make a tunnel. Guy at the top bear crawls to the bottom and gets back up on the rails. Rinse and repeat twice.

Mosey over the wall out the street and get back to the start just in time.

The Moleskin:

If anybody has not noticed Timeframe has entered a different realm and is kicking butt and looking good. He looks to be the next beast forming in the Gastonia Pax. Good work Timeframe keep up the good work and push that Jester into a corner.

Next, Wattsup continues to impress with his push and desire for the betterment of himself. We all notice and you help push us all when you do it the way you do.

This morning was chilly but we are close to an end of the cold and hopefully a break in the rain at least some. Turtleman has some weird 30 degree rule that he will not show, SV.

March 30 Convergence at Folsom, should be fun.

Lattini Run 8K March 30th.

Community Run 5k April 13th. Sign up you can do it, even if you don’t think you can.

May 5th, The Summit. Hike from base camp to the top of Mt. Mitchell and back down.  5.5 miles up and then back. 7:30am start time.

Prayers.

Gastone Out!

10 Men Showed for a Snoballs Special.

The Thang:

SSH, etc, slash warmup

Mosey

We did some legs, and some more legs.

We ran up a hill backwards

We worked arms

Then did abs.

The Moleskin:

Good day, I don’t remember all of my workout but my BB is posted. SA police can stop calling me every day.

Gastone OUt

11
The theme for today’s workout was in celebration of my son’s 11th birthday. We started with a quick warmup of side startle hops, merkins, burpees, and lbcs. Took a quick mosey to the park and stopped every light post to complete an exercise (monkey humpers, gorilla humpers, merkins, CDDs, and burpees). Next, we did 11s with flutter kicks and lbcs.
After that, we split into two teams of 6 and did a relay race. The winning team got to choose the exercise and the amount of the losing team. The first race ended in a tie, and being the hard working men we are, it was decided one team would choose the exercise and the other team would choose the amount. After the first race, we did Freddie Mercurys, and after the second relay we did Moroccon nightclubs. We continued our stroll through the park with a quick mosey to the hill where we continued our theme of 11s with exercises at bottom and top of the hill. Once we knocked out the hill work we mosey-ed back to the finish. A great work for all.
Thanks for allowing me to lead.