F3 Gastonia

Fitness, Fellowship, Faith

Date: June 27, 2016

Gastonia Site Qs

Site Qs have been identified for each of Gastonia’s AOs.  The site Q has the overall responsibility for workouts at those locations.

Site Qs have the following responsibilities…

  • Ensure each workout has a QIC scheduled 3-4 weeks ahead of time
  • If a QIC cannot be identified, the site Q will lead that workout
  • Update the Gastonia Q Schedule document on Google Drive
  • Ensure QICs are getting backblasts posted
  • Encourage new PAX to lead workouts, co-Q with guys on VQs, etc…

 

Running with(out) the wind

4 strong #HIM fought off the sack monster this morning to post at a rather humid Derecho this morning.  Lots of mumble before the workout about how much we love to run (not).  Therefore on a whim I threw out the weinke and decided we should try running today

 

Warm -up:

SSH IC x20

Don Quioxte IC x 15

Imperial Walkers IC x 20

Merkins (why not) IC x12

 

The Thang:

Started off by running out of the parking lot and across the street then through the neighborhood to goat island and across, around BBT.  Somehow missed a sign that read no left turn and ended up running an additional mile under the railroad tracks all the way to Market street and back up 8th St back to Goat Island.  With the group blazing a sub 9 min/mile pace YHC decided to detour and do some dips on goat island before returning to SCHS.  Total distance 4.5 miles.

Finished with 22 Merkins for the vets.

All in all it was an outstanding performance from a group who proved today they do enjoy running!!

 

Prayer Requests – Family member of one of monk’s students facing cancer treatment, Friend of friend having double lung transplant, YHC’s stepmom who had a stroke last night.

As always I got out of bed to exercise my mind but in the end, the chatter and camaraderie that exercises my mind is what will keep me coming back for more

Defib – out

 

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑