The Freaks come out at night (and also at 5:30 in the morning)

The BackBlast:

Intro: Gamucci is now at 5:30am (moved from the original 5:15am) for those that haven’t been in some time, or ever.  Please come check it out!  Unlike ShoreCard and HardCore in the HotBox, music/playlists are welcome here.

 

The Thang: Mosey up the bus lot to the Selwyn teacher lot for some rounds of SSHs, IWs, merkins, and squats.  Take a lap up and around the top lot and back to main lot for another round of some Peter Parkers, Parker Peters, Dollys, Freddie Mercurys.  Mosey halfway down toward Selwyn entrance. Bear crawl up drive toward bball court, and then to top w/lunges.  Every pax grab a pair of F3 pavers (stacked behind the storage units). Line up along brick walls for rounds of curls, arm presses, butterflys, squats, more curls, straight arm extensions. Mosey, with pavers, down hill and karaoke to Selwyn entrance at Colony. Count off 1s and 2s (remember your number). All run up hill stopping for merkins at each speed bump and plank at tennis court entrance.  Rounds of dips and derkins along wall. Mosey w/pavers up MPHS lot and plank for the 6, double ten count while planking.  Mosey over to the MPHS marching band lot and line up. Ones run across lot and back, while 2s do curls. Repeat for the 1s. Do again w/presses. Do again w/Carolina Dry docks. Do again w/butterflys. Leave lot and mosey back to tennis courts w/pavers over head, walking curls, and then out to Colony. Run down Colony back to Selwyn entrance. Walk w/arm extensions. Run up grassy hill, plank w/pavers, and place pavers back behind storage units. Back down hill and up to Selwyn school. Lay on belly, and then AYG to COT.

 

Naked Man Moleskin:  Gamucci often has music. Even if you don’t have it, Booth can often provide something.  A Booth playlist is often about 3 songs for the entire workout; think long jams, tie dyes, funny aromas in the air, red Solo cups. Today’s jam was a classic HipHop throwback to Carmel Jr. High circa 1984, SoMeck HS circa 1987, and Davidson circa 1990. Pax were pretty quiet; running w/these pavers ain’t easy.  Strong work by today’s group; Pigskin, in his 60’s,  was in top form, often leading from the front on the runs! At COT, we continue to lift up prayers for Robocop and the Robelen family for brother Doug’s cancer surgery this week, we continue to pray for Scrubs and the Neely family for Lisa’s bone marrow transplant recovery, and we pray for the Sasz family on the loss of their daughter Sally. F3 Blood drive at DoReMi’s Doerre Construction headquarters on Wilkinson Blvd, 8/1. Come to Gamucci, the F3 original.  Today’s playlist….https://open.spotify.com/playlist/1Kp5oUehKW2X1vGHGf4YoO?si=nEWPVZlnSuKUsubY9EyIPA