Fitness, Fellowship, Faith

Tag: Snoballs (Page 5 of 5)

Gastone’s Hill

14 of Gastonia’s finest men showed for Snoballs with some rain in the forecast.

The Thang:

On my Count, SSH and Imperial Walker. (Billy Madison joined us around the end of Imperial Walkers)

Mosey to the bottom of Gastone’s Hill.

We stayed together but did 5 Burpee’s at every mailbox on the way to the top. 12 Mailboxes.

50 Flutter Kicks, count the right foot.

Mosey to the bottom. (Hippa joined us, how he found us I will never know)

Backwards to the top. (I used to be better at this one, it hurt)

50 LBC’s

Using the mailboxes on the way down.

We did a combination of Squats and Monkey Humpers that increased as we went down visiting every mailbox. (This sucked for all)

Once at the bottom just because we had not really done legs yet we did Lunge walks up the hill for 40 yards.

(Whoopee had told me before the workout to get it all in before 6 because he will have to leave, it is now 6 at this point)

Mosey around to the drug store.

Plank, right arm right leg, left. Then elbow plank for 1 minute.

Mosey in front of the Food Lion to the small staircase. We all squeezed in and did 20, 15, 10 calf raises with small breaks between the sets.

Mosey the the wall in front of Park Sterling. 20 Dips then 15.

Move the the grass and we did Jack Webb to 7 and then back down.

Mosey to the start and it is raining good now. So everyone on the ground to end with Flutter to 20.

The Moleskin:

I asked if anybody wanted to Q and people seemed to volunteer faster today for some reason. So next week is covered. Overall a great morning, was much warmer and not raining at the beginning. The rain actually felt good once it arrived. Lot’s of push in the crowd, even a couple wearing weight while we are doing these workouts. Kudos!

Kiwi was mentioned as a prayer request. He was in the hospital for a while in the ICU. He is out now and home recovering. As he is recovering make sure you reach out to him as he was new and make sure he knows we want him back..

Always and honor to Q, thanks for being around,

Gatone out!

 

We’ll Come Up with Something

So…..it was cold again.  My trusted Ford Explorer told me it was 22 degrees when I arrived and 19 degrees when we were leaving.  The moon was freaky bright….blue, blood moon or something going on with it.

As the PAX started to arrive I started to think about what we would do.  I really had no idea at the start of the warm up that went like this:

SSH X 10 IC

Imperial Walkers X 10 IC

The Pledge

The Thang (We’ll figure something out during the mosey)

We moseyed to Martha Rivers and headed for the far end of the parking lot……hey, let’s do some 22’s.  I haven’t done them in a while at this AO.

Merkins and Monkey Humpers

Run across parking lot – 20 Merkins – Run back to start – 2 Monkey Humpers

Run across parking lot – 18 Merkins – Run back to start – 4 Monkey Humpers

You get the count.  This was done OYO until the last set was 2 Merkins & 20 Monkey Humpers.

What now?

Let’s mosey down to the large soccer field for………………some 4 corners.

First round (OYO):

Run to 1st Corner – 20 Merkins

Run to next corner – 30 LBC’s

Run to next corner – 40 Squats

Run back to starting spot – 50 Flutter Kicks

That was fun.  Let’s do it again in reverse.

Run to 1st corner – 50 Flutter Kicks

Run to next corner – 40 Squats

Run to next corner – 30 LBC’s

Run back to starting spot – 20 Merkins

Still much time remaining.  I….must……do………work………in……….the………shelter.

I can’t help myself so we moseyed to the closest picnic shelter for some IC work:

Dips X 20

Step-Ups X 20

Derkins X 15

LBC’s X 20

Dips X 15

Step-Ups X 20

Derkins X 10

LBC’s X 20

Mosey back up the parking lot to one of the light poles for a quick round (except for Gastone and Spiderman) of Ring of Fire:

Circle up around the light pole and plank – each man does 5 merkins around the circle until all are complete.

Mosey back to Snoballs.

50 Flutter Kicks IC

5 Burpees (I swear I heard a train)

Announcements:  Flag football on Super Bowl Sunday (not me)

Prayer Requests

The Moleskin

Nice work men.  It was especially nice to see a few out I have not seen in a while such as Brown Streak.  Keep it up.

It was an honor to lead the group this morning as always.  I hope the work was worthy of the time spent.

Until the next one.  Aye.

Stroganoff

 

Boom! 24 getting it!

24 men showed for Snoballs this morning for a Gastone Q. This was the record attendance for Snoballs and I was glad to be part of this workout.

The Thang:

People still rolling in:

SSH 30

Imperial Walker 31

Follow me on a mosey to the park down the gravel road to the pull up bar.

Plank for the 6. Right arm, Left arm.

Follow me Mosey around soccer field and back to the middle of the hill near the picnic tables.

Jack Webb up to 10 and then back down to 1. (Crowd-Pleaser)

Follow me around the playground and then to the middle of the baseball fields  at the flag.

40 LBC’s until the 6 arrives

50 Monkey Humpers

50 Squat’s

50 Monkey Humpers

50 Squat’s

Lunge Walk down the long path through the middle of the baseball fields.

Mosey to the bottom of the hill.

Joe Hendrix up the hill (Backwards Bear Crawl)

5 Burpee’s

Joe Hendrix up the hill

5 Burpee’s

Mosey back around the field to the middle again.

Elbow Plank while we wait. (Kick-Stand)

40 LBC’s

25 Flutter 3 Count

What is that noise, Train. 5 Burpee’s

25 Flutter 3 Count

5 Diamond Merkins (T-Square worried about the clock and Gastone’s watch)

20 CDD’s

Mosey to the start.

20 Wide Arm Merkins

5 Diamonds

20 CDD’s

50 Monkey Humpers

50 Squat’s

Used every minute but on time.

The Moleskin:

Great morning with lot’s of guys including myself working hard. We hit all the muscle groups to spread out the payment for the workout which is you should feel it about every place in your body. Just remember that soreness is the weakness leaving your body.

If you are reading this than you are most likely part of F3. I see lot’s of new guys and this is great. Make sure you are accounting for the 6 and sending someone back to collect the 6 if you are Q. Let’s all keep on following up with all these new guys and make sure they know what this is all about.

As iron sharpens iron, so one man sharpens another. Proverbs 27:17

40 Day Challenge Day 5, if you are in this challenge keep up the good work. I am in and it’s not easy but it sure is easier with a bunch of dedicated friends all making the sacrifices at the same time. If you are not in this then you can sill just join in now and go the extra days after. So stop making excuses and make it happen.

Thanks for the opportunity to Q, it is always a pleasure,

Gastone Out!

 

The Grunt’s of Gain

16 of Gastonia’s best men came to Snoball’s on a warm winter morning for bootcamp from Gastone. The Gloom was alive and the guys were ready to go.

The Thang:

20 SSH

10 3 count Merkins

(Spiderman spotted)

20 Imperial Walkers

Mosey down the road to the hill near the drug store.

Plank

Middle of the hill we found a partner. One partner to the top of the hill and the other to the bottom and back. Once at the middle 10 partner Merkins then reverse direction and rinse an repeat. 5x

Plank, right arm right leg then the left

Mosey to the bottom of Gastone’s hill.

To the top and on the way 10 Squats at every mailbox on the left.

50 LBC’s at the top.

Back down the hill.

To the top again with 10 Sumo Squats at every mailbox. (This was a crowd favorite the guys seemed to have lots of excitement)

75 LBC’s at the top.

Mosey down the hill.

Plank

Mosey back but on the way we stopped at all the street lights for Merkin fun.

20 Merkins, 20 CDD, 10 Diamonds, 20 Wide Arm Merkins, 20 Merkins, 40 LBC’s, 20 CDD, 20 Merkins, 20 Merkins

Right on time back from which we came.

The Moleskin:

Great temperature this morning and as always a great group of guys. Sargento showed up for sure, good work brother. Timeframe, your regular improvement is noticed, keep up the great work.

For years in Charlotte I listened to Mumble Chatter about hands on your hips. Often talked about that leading men an having your hands on your hips would cause other to do so. You can relate this lesson to many things in life because people are always watching. I try to relate this lesson to many things in my life such as time with family, integrity in the office, how I talk about people, kindness, workouts, and many more. Try to infect other people with all this good and you are making a difference even if it takes years to figure it out.

Many prayers for friends and family going through some very hard things, raise them up.

Gastone honored to be a part and to Q,

Out

Smack The Elf

16 brave men came out to Snoballs for a Gastone Q in the rain.

 

The Thang:

20 SSH

10 Merkins

Mosey around baseball field circle.

Then we played Slap The Elf.

4 pictures of elves. 2 at the top of the hill and 2 at the bottom.  First Elf at the top of the hill 10 Burppes then smack the Elf.  Go to the next Elf and do 10 Sumo Squats then Smack.  Bottom of hill 1 hand release Merkin then Smack The Elf. Next Elf 1 Squat then Smack. Keep going until you have flipped the numbers and completed the double elevens.

Mosy to the back of the soccer fields to the bottom of the hill to woods.20 Monkey Humpers run backwards up hill to bench.Lunge Down then 20 Monkey Humpers. Backwards up then lunge down. 20 Monkey Humpers. Backwards up then lunge down.

Backeards around soccer fields all the way to the pull up bar. (Or hanging bar)

Mosey through the woods to street for 200 yards of backwards run to the finish.

The Moleskin:

Everyone was strong today and did a great job. Stroganoff you did good as well. The Elf was a picture of Whoopee that I found of him online that his wife had posted when he dressed as a gnome for something. Little photo work and he was converted.

Thanks it is always an honor. Gastone Out

 

 

 

 

 

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