Woke up feeling good about the beatdown I had prepared for the Gastonia boys who I had heard were coming for the Ghost Flag. Prepared for the beatdown with my cup of coffee and 2 ibuprofen. Rolled up to Whipping Stick just in time, 6:15 sharp (okay, may have been like 6:16) to be welcomed by 18 of my fellow F3 brothers (who were likely mumble chattering about where the QIC was).
Side Straddle Hops x 15 IC
Alternating Toe Touches x 15 IC
Hillbilly’s x 14 IC
High Knees x 12 IC
Little Arm Circles, front and back x 12 IC
Then we lined up abreast at the top of the hill next to the parking lot overlooking the football field for some BLIMPS. After each exercise at the top of hill next to the lot, we would run down the hill, across the field, up the bleachers on the far side and back to the top of hill for the next round or exercises.
Burpees x 10
Lunges x 10 each leg
Imperial Storm Troopers x 15 each leg
Merkins x 30
Plank Jacks x 30
Squats x 30
After this nice warm-up set we then moseyed out of the lot and down to the corner were we stopped for some LBC’s x 20 IC and some Monkey Humpers x 12 IC.
We then moseyed up the hill and over behind the church to the good ole pull up bars. We lined up in 3 lines behind the different bars, first man in line did pull ups / chin ups while the others did squats, then lunges, alternating between each of their sets of pull ups. We did 4 sets of pull ups / chin ups, 10, 8, 6, 4 alternating between underhand and overhand grip.
We then moseyed back down the hill and back to the corner at the bottom of the hill that leads back up to the AO. At the bottom of the hill we did some ab work and between each set we ran backwards up the hill, then moseyed back down to the bottom for the next set of abs. We did:
Freddie Mercury x 15 IC
Pretzels x 8 each side IC
Flutter Kicks x 20 IC
Juanita V-Ups x 15 IC, then back to the AO parking lot.
Back at the lot we finished up with a set of Jack Webs.
Finished Up with Count off, Name-O-Rama and WOD.
Word of the day was several verses about goals and some thoughts to consider as we all set some goals for 2018.
Matthew 6:19 – 21, Matthew 6:33, Hebrews 10:35 – 36, Hebrews 12:1 – 3
Most of us then headed over to Granny’s Country Kitchen for some breakfast and fellowship. All in all I think it was a great way to start off a Saturday and enjoyed spending some time with our F3 brothers from Gastonia.