Fitness, Fellowship, Faith
Formerly The Black Knight, this AO meets Monday mornings at 0530 at Pelicans on Union Road, near the entrance to Martha River’s Park
The Thursday AO at Goat Island kicks off with a cinder block beat down. Get ready to be introduced to goat island and just barely scratch the surface of what this AO has to offer. If you love bridges and cinder block this is the workout for you….bring your gloves.
BA
17 Pax gathered in the GLOOM at TheStorm this AM.
The morning started with Godfather speeding to get to TheStorm on time and practically drifting into his parking spot in his golden chariot (aka Ford Escape/Mom mobile). Godfather also announced it was his day of birth (25…HATE HATE) and Dolph was to give him and the rest of the PAX the present of the Burpee Dash.
Mosey to the Flagpole- Right Side Shuffle, Left Side Shuffle, Butt Kicks, High Knees, Mosey
Arrive to Flag and Say Pledge
WU:
Circle Up
The Thang:
Burpee Dash-
Rinse and Repeat for a total of x3
Stairs Of Pain-
Mosey back to Start
1 Lap around the track
Sprint Up Hill
Circle of Pain- PAX led Mary….
COT
Moleskin:
#TClaps to TheStorm/GasHouse PAX, 100 Mericans plus the rest of the above. Strong effort by all.
5:30 AM Sharp- Come on out for the BURPEE DASH!!! Got to show to know. See you in the Gloom. AYE!
-Dolph
29 pax showed up for some precisely timed punishment today with Abba and Anthrax up to co-Q. Pledge first, then a mosey up to the field.
WU:
Imperial Walkers
Side Straddle Hop
Freddie Mercury’s
Mericans
The Thang:
Order of the day was Ciabatta’s. Each exercise was separated by a lap around the track + trash pickup thanks to Da Vinci’s timely sense of civic duty.
Plank Jacks (audible, planking for 4 minutes sounded better on paper)
Prayer Squats
Mericans (audible…again better on paper)
Bear Crawl
Lunges
With everyone’s legs good and tight we finished up with 15 side straddle hop burpees, then moseyed back to the lot for COT.
13 men braved the jungle and learned something about counter clockwise and Johnny Cash….
WU:
The Thang:
Mosey from ice cream shack to parking lot of Martha Rivers then did a little Merkin chase for approx 2/3 mile in the counter clockwise direction according to Linus-thankfully we had a professional English teacher to correct us (kudos Godfather) and teach us the difference in clockwise and counter clockwise. Wish I brought a notebook this morning because I am not sure I have it straight yet.
At this point we attacked the parking lot with a descending Merkin or Squat ladder (dealer’s choice)-20 seemed to be a good number the night before but we started with 10-I am learning that breathing really is optional when being a Q so next time we will go with 20…
I needed some music relief at this point, so we then broke into several verses of Johnny Cash music as we did a ring of fire with 25 squats per person whiile everyone performed ring of fire in the plank position-personally I thought Stroganoff’s voice was soothing-he definitely missed his calling.
To continue with the music theme, we then started our “Welcome to the Jungle” (gym) part of the thang and did a short mosey into the playground for a Triple Check (really wanted to call it a three way but would have a hard time explaining that to my wife) with teams of three doing (1) peoples chair, (2) plank, and (3) swinging on the jungle gym ladder for 2 rounds. I believe I heard the jungle gym ladder scream as the Godfather approached but thankfully we left the jungle gym ladder intact and no worse for the wear.
It was approaching closing time so we moseyd back to the ice cream shack for a few burpees then a COT and quick picture to document our inaugural workout at Martha Rivers.
Although there were no tackling dummies, I really enjoyed this AO and see a lot of potential.
Join us next week when Dr. Feelgood brings the pain at his VQ.
-Whoopee
© 2024 F3 Gastonia
Theme by Anders Noren — Up ↑