Author Archive Geraldo

Geraldo At Large

14 Pax fought off the Monday fartsack temptation and made their way to Basecamp.

The Thang:

  • COP
  • SSH x20
  • Merkins  (civilian count) x 15
  • IW x 20
  • Squats x 20

Mosey to the track & partner up
Partner 1 Sprints across & back the width of the Football Field while Partner 2 performs said exercises until Partner 1 returns. Flapjack and Repeato.

  • Round 1 LBC’s
  • Round 2 Squats
  • Round 3 Merkins
  • Round 4  Freddy Mercury

Indian run 1 lap

Mosey to the baseball feeds for some  circuit work:

  • Dips x 15
  • Step ups x 20 (10 each leg)
  • Decline merkins x 10
    Repeato

Mosey to the bathrooms and grab some wall for Peoples Chair with arm raises x3

Mosey to the parking lot
10 Burpees OYO

Time for Mary:

  • Flutter x 15
  • Rosalita x 15
  • LBCs x 20
  • Merkins x 15
  • Heels to heaven x 20
  • Mountain climbers x 15

YHC noticed we still had 3 minutes left,  just enough time for Fireman Ed to call out Jack Webb up to 5 and finish strong.

Moleskin:
Strong work by the Pax today, thank you for the opportunity to lead with my inaugural Q, it’s been a long time coming. T-claps to the pax for their support. T-claps to FNG Virginia Slim for his effort and hope you post again soon.
Passport took us out with Pele and his M are in our prayers.

Announcements:
Sign up for F3 Golf Classic: http://f3nation.com/2014/03/13/f3-golf-classic/

New Moderate workout Peak 51 launches Thursday 5/1 @ Matthews Elementary Slimfast and Geraldo site Q’s. Stay tuned for Pre-blast & Twitter.

Peak 51 Launch Preblast – Moderate Downpainment

Peak 51 launches at 0530 on Thursday May 1st at Matthews Elementary school, 200 McDowell Avenue, Matthews. Park in the parking lot between Mathews Elementary and First Baptist Church Matthews.

Peak 51 will be a moderate boot camp style workout aimed for those new to F3 an opportunity to recover between workouts and for any PAX on the mend. Peak 51 will include many F3 favorites but only moderately painful.

See you in the gloom!