Grantland (Rotary Park) – Mike “Gold Star” Niese

8.27.25 – Grantland – Brick-a-Thon : 1yr Anniversary for Gold Star (Q)

Q: Gold Star
PAX List:
Echo
Flipper
Mile High
Binford
Carmen Sandiego
Sherpa
Ukulele
Waldo
Crawdad
Oil Change
Irish Hoss
Huckleberry
Tarnished
Meatloaf
Longhorn
Yoshi
Fossil
Purdy
Stalker
Tackleberry
Guardian
Photon
Isosceles
Callahan

What is F3? – Fitness Fellowship & Faith
>Mission
>5 Core Principles
>Credo

Warmup
>Potato Pickers – in cadence
>Chainbreakers – in cadence
>SSH – in cadence count up to 83 (83 x 2 = 166, this beatdown #166 for me)

Beatdown = EMOM workout with bricks, 4 minutes of work followed by 30 sec rest

>Reps of 12 or 25 = 12 months that I’ve been coming to F3 and this being my 25th Q
>Intervals of 4 exercises = 4 seasons that I’ve endured the outdoor weather

Interval #1
25 x Overhead Press w bricks
12 x BBSU (bricks to chest)
25 x Berkins (brick merkin)
25 x We’re Not Worthy (aka front raise)

Interval #2
25 x Seal Claps
25 x brick curls (2×1)
12 x Lateral Arm Raises
25 x Calf raises on bricks

Interval #3
25 x The Swimmer (2×1)
25 x American Hammers w bricks (2×1)
12 x Goblet Squats
25 x Overhead claps

Interval #4
12 x C(url)P(ress)R(aise)s w brick
25 x Chinooks (overhead arm circles)
25 x Smurf Jacks w bricks
25 x Skullcrushers

Interval #5
25 x Feddie Mercury’s
25 x Brick Punches (2×1)
12 x Squat Thrusters
25 x Rows

End with “Twin Tower of Trust”
Form two lines of PAX 3-4ft apart, holding bricks out towards each other, forming a ‘tunnel’. PAX on end Brick Crawl through middle, and joins the line once through. Then next PAX starts the crawl. Keep going until all PAX are through the tunnel.

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