F3 Gastonia

Fitness, Fellowship, Faith

Author: Whoopee (Page 23 of 25)

Naked or neked?

June 11, 2016 / / 0 Comments

We had a great day in the GasHouse-2 new AOs starting today so our numbers were a solid 10 (I miscounted, sorry Bandit) with 6 of them at the 3rd F just before discussing ACCOUNTABILITY.

WU: SSH X 10 then short mosey to include regular, butt kickers, high knees, side shuffle L and side shuffle R, and karaoke then the real WU including SSH, Merkins, LBCs, Moroccan Night Clubs con La Cucaracha then 13 Burpees (pay tribute to the 100 days of Burpees from another AO outside GasHouse that I cannot recall) then mosey to the flag for the Pledge.

The Thang:

Mosey to the track for 4 corners (yes, this track has corners). Start with She Hate Me (10 lunges each leg, 10 burps, 10 merkins) then mosey to next corner and plank until the arrives and I give the recover sign which may have been after the 6 arrived….yes, Feelgood, I do care that everyone arrives but just needed a little more sleep before moving on. We did 4 cycles of this (1 at each corner) then moseyed to the church parking lot for some partner work.

At the base of the stairs we partnered up and P1 did exercise while P2 ran up the stairs (yes, hit every step) then swapparoo with partner. The exercises included Monkey Humpers, Scorpion Dry Docks, and Flutter Kicks. I think the Pax were messing with me asking so many questions and needing demo of exercises…..may have been confusing in my presentation so will give them the benefit of the doubt…..

Next we met Jack Webb-props to Spud who knew who he was so instead of 10 we did 9 reps max. I love Jack Webb (almost as much as hip slappers)-I admit it. Don’t tell my M. She just won’t get it. Think I will be doing these more so may need to practice a bit at home in your spare time-just sayin’

Next we moseyed back to the track after saying goodbye to Madoff-dad responsibilities-great work showing up and putting in time when you were limited. Could easily have fart-sacked. We took a few detour short cuts on the way back just to make up for the demos mentioned above with the stairs exercises. On arrival to the track we jumped straight into more She Hate Me for another circle around our square track.

We then moseyed over to the other stairs by the track for some more partner work with stairs and donkey kicks/flutter kicks to burn some more time then moseyed back to the flag for some wall sits of various time durations with 10 second breaks. While sitting on the wall, Spud entertained us with some Lewis Grizzard humor-What’s the difference between being naked and neked? What?? (you ask in unison). Naked is being caught with no clothes on. Neked is being caught with no clothes on and being up to something no good. Now you know……was much funnier when he told it after my legs went numb during wall sits.

We then started to mosey back to start but I pulled an Omaha and we ran up the hill towards the track and turned around to finish with a mosey to start with Spud trying to EH a friend (was that his father) at the very end.

We finished with announcements (new AO start X 2 today), discussed Advisory Board morphing into 2nd F type event with all welcome, F3 Dads events in Charlotte and upcoming in GasHouse later in July-check with JK2- then closed with a quick prayer.

 

Great start to the day guys-really enjoyed the 3rd F early before the workout. Thanks for the opportunity.

Whoopee

big Balls and Jack Webb

June 8, 2016 / / 0 Comments

Nice and cool outside this am-nearly perfect weather.

About 9 pax showed up then during the WU, a couple more showed for nice round 11 to get a beatdown at Martha’s.

WU-Mosey around Pelican’s with buttkickers, high knees, side shuffle, and karaoke then 10 IC SSH, 11 IC Merkins, 12 IC LBCs plus some slow holding at various points to make counting really awkward. some squats and Moroccan Night Clubs con Cucaracha (toe raises on 1 and 3 count-GasHouse original-won’t find this anywhere else-we have it copyrighted) then 10 burpees OYO. Started to Mosey to the parking lot when someone (? Stroganoff) reminded me of the Pledge so we did the Pledge then on to the parking lot for the Thang…but first, in honor of BA and El Padrino making a return, we got a coupon out of my car. I could feel the anxiety building up as the back door opened and I pulled out…..ping pong balls. Everyone got only 1-did not want too many sore muscles and we moseyed to the defunct grocery store parking lot.

The Thang:

Pax line up, throw the ping pong ball as far as you can, lunge to pick it up then sprint to other side of parking lot. Repeat from other end back. Think we did this twice (total of 4 throws) then did 2 more throws with hopping on one leg to the ball then sprint to other side.

Next we partnered up and did some piggy back 4 corners-partner carry the long way/mosey the short ends, plank, then on the corners did ? number of Mountain Climbers, CDD, Jack Webb (think 1 pax knew who Jack Webb was, 1 was knew the pain was coming), then (thanks Short Sale for the idea) 2 rounds of hip slappers to close out the 4 corners.

Next we did some more partner work: P1 ran about 50 yards and back while P2 did the exercise-4 rounds of Fondas (lay on side and raise leg up like Jane Fonda used to do-Easy Rider gets bonus points for wearing leg warmers-very nice brother, hope your little sister does not mind you borrowing from her), Merkins, and Flutter Kicks.

Think we moseyed back to start with a burst of dips, squats, dips, and Monkey Humpers (Where are you Jobu????) to salute the traffic then Bandit took us home with a few Dying Cockroaches.

Great work this morning guys. Seemed like everyone was really pushing it this morning despite the (not so) heavy coupons. Appreciate the motivation.

Whoopee

Post Murph Pain

June 2, 2016 / / 0 Comments

Ok, sorry the backblast is late. Have been sick last few days and in bed by 730pm. I am finally able to breathe a little better and realized my BB was missing. Plus, I can finally straighten my arms from the Murph, and by the way, the pullup bar and assist strap are still in the box but will be opened soon  this weekend  before next year (I hope).

WU:Mosey around lot with butt kickers, high knees, side shuffle and regular mosey.

IC X 10:SSH, Squats, LBCs, Merkins, Moroccan Night Clubs, then 5 Burpees OYO

The Thang-1-2 laps around lot then settle near where we started for partner work. We had 7 so 2 groups of 2 and 1 group of 3 (luckily I was part of the 3 man group but don’t think it really mattered, just for the record).

P1:exercise (Fondas, Merkins, Flutter Kicks) AMRAP

P2: run to island in parking lot and back then pick up partner for piggy back to island and back

Flapjack, repeato for several rounds until mumblechatter was perfect.

AMRAP TABATA:45 secs of exercise and 15 secs of rest: Squats, Mtn Climbers, and LBCs for 2 sets each (I think???)

Mosey to benches for Dips and Hips (dips and hip slappers) 25/10 IC X 2 sets. Angry eyes from several PAX……more of that to come next….

Lincolnton Zombie Lunge….sorry guys, think I jumped the shark on this one. Did not make any friends here. 1 Burpee, 2 lunges each leg, 3 Burpees, 4 lunges each leg, 5 Burpees….up to 9 burpees and 10 Lunges each leg.

Mosey around the parking lot eventually to the small circle at bottom of hill for few flutter kicks offered as condolences for the zombie lunge and hip slappers….bad idea in retrospect.

Moseyed back to start for Pledge to the non-flag then COT.

Prayers for pax, Advisory Board Mtg this Sunday at Tequila’s at 7pm-CSAUP planning for anyone able to attend.

Thankful I can straighten my arms again and less ill than I was over last couple days. Hope to be back in few more days. Keep pushing the rock. Great work out there at the Storm on a day when I think several of us could have used a great big ol’ fartsack.

Whoopee

Chapel Hill?

May 28, 2016 / / 2 Comments

Lincolnton is off to a great start with a lot of support, however the FNGs are in short supply but what they may lack in quantity, they are making up with in quality. We started with a couple FNGs (combined age of 31 years) with a disclaimer then we got started with the warmup.

Several laps of moseying around the church parking lot with plain ol’ mosey, high knees, side shuffle left, side shuffle right, and karaoke. Circle up for some exercises IC: SSH, Squats, LBCs, Merkins, and Flutter Kicks in honor of my Co-Q who loves the kick de-la flutter’ then I handed the keys over to Stroganoff.

We moseyed to the parking lot past the poison ivy for a Tarheel Grinder-much tougher than the fabled Wolfpack Grinder….IC exercise, lap around the parking like, exercise OYO then plank for the 6. Exercises were as follows:

15 IC Squats, lap, 25 Merkins, Plank

15 IC Squats, lap, 30 Mount Climbers, Plank

Quick discussion about not Q’ing what you cannot do and You vs You-work to get better and not against the Pax next to you. Stroganoff also shared his favorite things about North Carolina including Chapel Hill, the University of North Carolina Tarheels and his favorite color which happens to be Carolina Blue. He also showed us pictures of him with his Tarheel underoos when he was a boy. He also showed us pictures of him on Christmas morning opening up a gift from his brother- a Tarheel colored leisure suit he wears around the house when he is not cheering on the Tarheels at basketball and football games.It was a really special moment for him and we all were very happy to hear about his love for the Tarheels.

15 IC Squats, Lap, 25 Merkins, Plank

21 IC Squats, Lap, 30 Mountain Climbers, Plank

Recover then mosey to the bottom of the hill across the field.

Partner work with Dora 1-2-3: Aggregate 100 Merkins, 200 Squats, 300 Flutter Kicks

Partner 1 starts the exercise while partner 2 runs up the hill (Stroganoff wanted to call this hill Chapel Hill but we told him maybe it was not such a good idea-he insisted on calling it that the rest of the workout) and past the 2nd bench then down the other side of (Chapel) hill. Upon returning the partners switched and kept track of the exercise until all were mostly completed.

The keys were then handed back to Whoopee….

We stayed down on the soccer field below Chapel Hill and kept the partner theme going. We divided up into 4 equal groups of 4, 4, and 5 pax and started a few rounds of “Do the called exercise while your partner runs across the field and back then tags the next partner who runs across the field and back and tags the next partner….” with the exercises as follows: SSH, Merkin, Flutter Kicks (again bec my CoQ loves flutter kicks almost as much as he loves the Tarheels). We did a few rounds of this until the appropriate amount of mumblechatter had been reached-can’t remember if it was a lot of mumblechatter or none…

Next we did an original exercise I came up with while sitting at home the night before as I grumbled over something before going to bed-Lincolnton Zombie Lunge Walk: start with 1 burpee then do 2 lunges with each leg then 3 burpees then 4 lunges with each leg then 5 burpees… until you get to 9 burpees and 10 lunges with each leg then mosey back to where you started from. Just for the record, this can stay in Lincolnton.

We then introduced the Lincolntonians (is that a word?) to AMRAP (as many reps as possible). We did the called exercise for 45 secs AMRAP then took a 15 second rest then did next exercise for 45 seconds…..The exercises included the following:SSH, Merkins, LBCs. I had more but we were low on time so we moseyed back to start, said the pledge, then quick discussion on the need to EH guys in Lincolnton to make sure this AO stays alive. There are some great guys posting here and likely plenty more who will in the future once they see what is happening-just need to get them out here.

We finished with a BOM and a prayer from Stroganoff then it was off to the coffeerama at Ingles which may just be one of the best coffeeramas around, almost worth the drive from GasHouse…

On the way back I got to hear about Stroganoff’s favorite memories of Chapel Hill and the Tarheels. It made my heart warm and fuzzy when I saw the twinkle in his eyes and smile on his face as he shared those special memories…..

Until next time-Whoopee

Stroganoff sent me his portion and told me to add anything but I put it exactly, word for word, 100% just how he sent it to me without (many) changes.

 

Advisory Group Preblast June 5

May 27, 2016 / / 0 Comments

OK GasHouse, summer is here and it’s time to get serious. The annual beach trip will be here soon and although you may not have the guns of BA or the 6 pack of Roscoe, at least you are still posting and making progress.

We have our monthly Advisory Board meeting on Sunday, June 5 at Tequila’s downtown at 7pm. It is open to ALL PAX so come if you are able. We have a few things on the agenda that we need input on plus they have cold beer and pretty good quesadillas. Here are some things we will be discussing so you can start coming up with some ideas beforehand:

CSAUP GasHouse Style-need to start planning our official first CSAUP (we had the 1 yr anniversary but that was local or by special invitation and a great start). Got some great ideas to consider and would like someone (or a few) to take the reins on this.

CSAUP support for other regions-Hog and Coyote, Bear, Goat, CottonMouth (and others) as well as an F3 golf tournament at Old Sycamore. You can find these on the F3 website or look for them on Twitter.

I am sure we will come up with some other things to talk about so try to make it if you are able.

thanks-Whoopee

 

BRR Planning at Brixx

May 23, 2016 / / 0 Comments

Well, Sept 9 will be here sooner than it seems, so we met to discuss the logistics for BRR for GasHouse. (Un)fortunately we have about 16 guys who have expressed some interest and only 12 can be on the team. Based on level of interest we have a tentative starting lineup hoping that those who have expressed interest but are not on the initial roster would be willing to fill in if needed. I really don’t like being the one to deliver this news and hope no one is offended. It just came down to a group decision based on perceived level of interest. I will go ahead and apologize if anyone feels left out and I am willing to take the blame if anyone is upset.

That being said, we had a great meeting and accomplished a lot. Sargento had done a lot of recon prior to this meeting and with his running experience (along with Outhouse and Quiche) offered a lot of tips for those of us who are more distance-challenged. I did check the rule books, and NO, you cannot use wheelies ToolTme. May need to re-think your choice of legs you will be running….

Here is what I remember:

Leave Thurs pm prob around 3-6pm (to be decided closer to race date) and drive to camping spot. I will look into camping sites for 14 semi-adults. Bring your own gear. If we get there soon enough there is an all-you-can eat spaghetti dinner waiting for us at cost of $10/person based on previous year information.

Pizza Man/Freight will schedule 2 separate workouts to include Day 1 AM, Day 1 PM, and Day 2 AM running workouts (2 back to back weekends for each separate workout so if 1 weekend is bad, the next option is likely to work) probable in late June and July/Aug. Should hear something soon so you can make plans.

Drivers will be Mayor and Bandit

Random Things:

2 blinkers per runner, everyone get their own reflective vest, need a headlamp or small mag lite to carry with you, no headphones, no alcohol, at least 2 pairs of running shoes, get the mileage in each week with some planned hill workouts. Should be doing 10-12 miles per week or more now and increase by at least a mile or 2 each week with 1 long run each week (start approx 5+ miles and increase each week). Check with Quiche, Sargento, Defib, or OutHouse if any questions or look up half or full marathon running training programs on your 2.0’s computer at home.

Consider finding 2-4 other guys on the list and form a smaller running group to keep each other accountable-show some initiative and ask someone to be part of your group so everyone is involved together. If I am posting at any F3 workout I am willing to come in for EC before so message me a day or 2 beforehand and I can let you know if I will be there (?5am).

Here is the list and again, sorry if you were interested but are not on this list. Hopefully if you are needed you will consider joining the team. This was a tough decision. I will put the list in order so you can see what legs you are running. You can check the Blue Ridge Relay 2016 website for more details on your legs.

Stroganoff: 1,13, 25

Monk: 2,14, 26

Defib; 3,15, 27

Pizza Man: 4, 16, 28

Tool Time: 5,17, 29

Freight: 6,18, 30

Dolph: 7, 19, 31

Quiche: 8, 20, 32

Outhouse: 9, 21, 33

JK2: 10, 22, 34

Sargento: 11, 23, 35

Whoopee: 12, 24, 36

Potential Subs include the following:Spiderman, Classified Omelet, JoBu, E4, Def Leopard.

Looking forward to this CSAUP!! Gonna be a blast. Maybe 2 teams next year?

 

Pre-Murph Whoopee Style

May 19, 2016 / / 0 Comments

Sorry this is late, just realized I did not post BB.

With Memorial Day coming up and having just watched Lone Survivor, what better way to celebrate a Tuesday morning than doing a version of the Murph….

WU: 10 reps IC of SSH, Squats, LBC, Don Quixote….get on with it already-really don’t like WU but know it is needed.

The Thang-

1 Lap around the parking lot (short Mosey but appropriate since time would be limited).

8 Pax so each took a turn with calling the exercises which included 10 Hip Slappers, 20 Merkins, and 30 squats giving a total of…..hang on, gotta wake one of my 2.0s to help with the math. I think that was 80 Hip Slappers, 160 Merkins, and 240 Squats…guess that is why my arse is still hurting. Gotta get the rope back out near the toilet and hook it back up to the ceiling.

Lap around the school with 5 burpees OYO at the round-a-bout in front of school. Continue Mosey to the back of the school and inhale some bus fumes then continue around to front of school where Madoff reminded me about the pledge-THANKS MADOFF, I had forgotten. Continued mosey to the flag but wait on the pledge to get some Mary done. I know we did some LBCs and American Hammer but really don’t remember much else. Think someone was slow on the draw so I had to throw in some burpees just for fun.

Pledge, COT-prayers for TSquare for family illnesses, South Mountain with 2.0s and M’s this weekend, few others.

GREAT WORK TAKING TURNS LEADING THE GROUP GUYS. Tough pushing through those hip slappers for me and I (pretend to) like them. It’s great to see how much each of us has grown in our abilities to not only do these exercises but also lead them with confidence.

Hang in there T Square, let us know if we can do anything to help-

Whoopee

Next time, more burpees

May 10, 2016 / / 0 Comments

After the burpee challenge over the weekend I wanted to provide a workout worthy of attending so I thought I had a beatdown prepared. Little did I know that Stroganoff was using this workout as a “warm-up” for his opportunity to double down at Midori-freaking-yamasaki. Good for you Stroganoff-proud of you for pushing it to the limit. Next time, more burpees….

Started with Disclaimer, then WU with 10 reps IC with SSH, Squats, LBC…..zzzz, bored again so jumped into 5 burpees OYO X 3 sets to start some mumble chatter. And then we began…

The Thang

Mosey around the parking lot in a circle/square shape and half way around did MTFs (Merkins To Failure)-do as many as possible to exhaustion/failure then rest X 20 seconds then repeat for total of 3 sets. While the first set for me was nothing to brag about, the 2nd and 3rd sets were something I plan to keep to my numbers to myself. We continued the mosey for almost another lap then did squats X 50 IC. This was a leg burner with early mumble chatter but no little girl whiny voice from the usual crowd, will have to address that next time.

We then continued the mosey around the school to the dumpster/bus area for review of 5 rules of F3 then partnered up with P1 doing running loop up few stairs, down ramp, over to the dumpster/jump on loading dock then down the ramp while P2 did sets of squats and flutter kicks. Original plan was 2 sets each but Stroganoff ordered a 3rd helping so we continued as requested.

Then we took a short mosey to the picnic tables…..short set of dips then……hip slappers-still my favorite and definitely a crowdpleaser. We did 15 IC, changed positions, 10 IC, changed positions again then 5 IC (not sure if numbers are correct). We moseyed from there to the Eye of the Storm/Art Thing for quick reminder of King/Queen/Jester. Then moseyed back to start for Mary X approx 5minutes then Pledge. Think there were 5 burpees OYO somewhere in there also but not sure then did pledge.

Ended with prayer requests, announcements, then naming of Wonder Woman (FNG) posting compliments of  Guinness-he was not present and believe there is a name for EHing someone but not posting with them but cannot recall.

Great job guys, think we had total of 30 men post today (I counted Stroganoff twice since he posted twice today) which is really great. Proud to be part of this group of men who are making a difference. Keep it up-find someone to EH this month (at least 1 or 2 this month) and get them here. Lot of guys need this.

until next time-Whoopee out

Trashcans and Dumpster Diving

April 26, 2016 / / 0 Comments

So I came in a little hot this am having forgotten to put out the trashcan by the road the night before. I had to make a quick stop before getting out of the driveway to take care of the trash which at least in my house has always been a “man’s job.” JK2 pointed out that my kids could certainly be doing this, so I may have to reassign my duty to one of the ladies of the house. For now, however, the trash will remain in my domain as failure to perform this task will not be pleasant for me. In the past 10+ years I have missed only 1 morning. The pax did not realize this would not be the only discussion involving a trashcan today-more on that later.

Disclaimer

WU: 10 each of the following IC: SSH, Squats, LBC, Burps, Old Man Don Quixote, had more but got bored and started the Thang…

Thang:

Mosey to baseball field and 10 merkins at each speed bump on the way (not many), at field we did AMRAP exercises for 50 seconds then rested for 10 seconds, repeato X 2 sets of each of the following: flutter kick, squat, merkin. I tried to elicit some jokes from the pax but clearly this was not a humorous situation…

Mosey to back of school by buses with merkins at speed bumps on the way (back tracked a little just to mess with the pax, however this did not achieve the desired mumble chatter, note to self-can work on this for next time). In back of school we partnered up and did 2 sets of Dumpster Diving: P1 ran a short loop involving a few steps, a ramp, and a jumping onto the dock (thanks for the word TSquare-had a lapse of vocabulary) while P2 did AMRAP exercises of Merkins, Squats, and Burps. The Burps were a crowd-pleaser I think. TSquare kept us entertained with some comedic relief (“she said go ahead and start, I said I’m already finished” or something like that). I think this is also where Stroganoff threw in a few mocking comments in his little girl voice-that’s when I know the rock is truly being pushed. We did a quick count off to catch our breath, I provided a wonderful sermon (about 3 seconds which I can no longer recall what the topic was) then we moseyed back to the front of the school (little bit faster pace).

In front of the school we joyously performed some hip slappers-these are still my favorite. We did 10, then 15, then 10 reps I think. I got some dirty looks on this one-Mission Accomplished. My weinke was almost empty at this point so I had to make some stuff up on the fly-we continued our mosey to the other side of the front of school and split up in 2 groups. Group 1 did Mary while Group 2 did dips until Mary was finished. I think we did 4 total sets of these.

The final part of the Thang was a little bit of surprise I think to some of the pax. We moseyed over to the flag appearing to plan for the pledge and finish up, however, we had a few minutes so……we did Minutes of Burpees:P1 does burpees for 1 minute while P2 does a minute of whatever exercise he wants to do. At end of 1 minute we flapjack and P2 does 1 minute of burpees while P1 does 1 minute of whatever exercise he wants. We did a total of 4 rounds of this (2 minutes of burpees each).

We finished with the pledge, announcements, and COT/prayer.

Dolph, get well soon. OutHouse and Dad doing Marathon (?half marathon) this weekend. Safe travels for the middle school going on the field trip. Few others I can’t recall.

Dad and 2.0 event at Schiele this Saturday at 230pm (planetarium show starts at 3pm). Those without 2.0’s welcome also-I’ve got a couple extra…

Advisory Board Meeting this Sunday at 7pm at GSM Intergalactic Headquarters-all pax welcome.

GREAT WORK THIS MORNING MEN-Whoopee

You’re an idiot…

April 6, 2016 / / 0 Comments

I was working on my Weinke last night (hold the jokes) and could not come up with much until I was inspired by the preblast posted by El Padrino (I think) showing me (or some likeness of me…) dancing wildly. I started scrolling thru the F3 exercises and came upon…..Travoltas!!! Here enters inspiration, even if only for the warmup. It gave me the spark I needed to get the workout together leading to a good night’s sleep. When I got up early this am, my wife looked over at me, mentioned the sudden drop in temperature, and matter of factly said, “You’re an idiot.” In my mind I responded, “Tell me something I don’t already know, woman” and smiled in the dark to my witty humor and got dressed quickly before the fartsack monster wrestled me back into bed.

Round 2 of inspiration begins….Shortly after this, I was sitting in my nice warm car gloom-dreaming all alone in the parking lot about my fartsack thinking certainly I was not the only idiot in Gaston county when all of a sudden, 7 cars came rolling in just before start time. Too late to turn back now….

Here is what I remember…

Disclaimer (see above compliments of Mhoopee)

Pledge

WU: 10 IC of each: SSH, Freddy Mercury, Squats, Burps, LBCs, Mtn Climbers, Moroccan Night Club con La Cucaracha (MNC with up on toes IC) X 25, TRAVOLTAS, then I needed some help from Spiderman reading my weinke to see 10 Burpees OYO (thanks for the eyes Spidey)

Mosey to the run-down grocery store parking lot at first speed bump and do a round of 4 corners of She Hate Me (10 lunges each leg, 10 burps, 10 Merkins) then mosey to the corner for plank until 6 arrives. Repeat at all 4 corners of parking lot with extra helping of She Hate me half-way across the back side remembering to plank at each corner until 6 arrived and I finished my planktastic meditation.

Hip Slappers X 10 IC (I love these)

Mosey around the lot facing north the whole time with Karaoke to the left and right, mosey frontward and backwards on the long sides (always facing north). I read thru the rulebook and this is acceptable since Roscoe and Anthrax were both absent.

Hip Slappers X 20 IC (did I mention I love these?)

Another round of mosey around the lot facing north with Karaoke/front and back running

Hip Slappers X 10 IC (BTW, I think I like these)

Another round of She Hate Me X 4 corners (I fought the urge to Omaha multiple times in case anyone was wondering).

Mosey back to home with 3 sets of dips X 15 IC each in front of bank.

2 laps around Pelicans/Bruster’s just to mess with everyone who thought we were going to finish on arrival to starting line.

Few minutes of Mary with 5 burpees OYO for fun.

Namorama, Announcements, COT then run to the cars. Excellent work by all pax today. Good to see the BRR challenge studs out there today (JK2 and Sargento). Great to see Short Sale out here again among the faithful Pax. Not a whole lot of mumblechatter today which I think is mostly my fault for not preparing a topic to talk about-won’t happen again. I’ll be prepared next time so bring your notebooks and be ready to be edumucated.

thanks for the opportunity to be out here with everyone-Whoopee

« Older posts Newer posts »

Past Workouts

November 2024
M T W T F S S
 123
45678910
11121314151617
18192021222324
252627282930  

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑