F3 Gastonia

Fitness, Fellowship, Faith

Day: January 23, 2018

Today is a New Day

At 5:30 I went over the disclaimer for FNG (Jeremy Biddy) and it was time for the pledge.

20 Merkins IC

Moseyed to the flag pole near the clubhouse at the baseball fields and partnered up.  P1 would run while P2 did exercise.  They would switch when the partner got back.  We did three rounds with LBC’s, Merkins and Squats.
Then we headed to the paring lot and knocked out lunges to the second light pole and ran to the shelter.  At this point we did 10 Derkins IC, 50 step-ups, and 12 Derkins IC.  After a meander to the track we ran backwards to the pull-up bar.  5 pull-ups each while the PAX planked.  This was Omaha’d halfway into squats.

At this time we headed back to AO.

Prayers for Gastone’s family, the York County Sheriff’s Office and the family of Deputy Michael Doty.

Welcome FNG Bed Pan.

It was great to see so many HIMS show up, one of the largest Monday’s I can remember.  Remember, YOU can change the world by your example.

Can’t stop the Queso

You can’t keep a good Queso down. As a matter of fact, Queso will likely keep a furious pace that sets the bar.  He did so on Friday as everyone busted out multiple series of burpies and bear crawls and ab crushers.

We partnered up for some viscous Imperial Squat Walkers and Mountain Climber Merkins that put a hurting on the quads and shoulders, and tried a new one the Dirty Hookup(see below).

Let’s get a 15 PAX this Friday!

WARM UP:  50 Side Straddle Hops, 15 Squats, 20 LBCs,
20 Mountain Climbers, Peter Parker Peter 10, 10 Imperial Walkers

5 Burpies

Bear Crawl Inch Worm around the pavilion
PAX lines up head to to feet in plank position.
The man in the back of the line bear crawls to
front of the line and yells front and next. Do Mountain climbers

Head to Parking lot, partner up:
Imperial Squat Walker 100
Mountain Climber Merkin 100 (Only count left leg)
Crunchy Frog 100
Partner ran to the white jeep and back / Switch!

The Wolverine Burpee 10 OYO:
From standing position, drop to plank, one merkin,
left knee tuck to the chest, another merkin,
right knee tuck to the chest, yet another merkin,
stand, jump, overhead clap. That’s one. Rinse. Repeat.

Mosey to Wall
Dirty Hookup 10 IC
: Performed as 4 count exercise.
Pax plank up, facing a wall with eyes on wall.
“1” Right hand raised to press against the wall,
“2” Left hand raised to the wall (now in horizontal plank),
“3” Right hand down to ground, “4” Left hand down
(back to plank position)

5 Burpies

Mosey to Pavilion
Rocky Balboa
Captain Thor 10/40:
1 big boy sit up to 4 American Hammers.
Cheerleader 10 IC



5 showed at folsom this morning for some blocks and some reflecting!

For the workout, we moseyed, did some block work, mosey, block work, show to know!

Then about 610, I wanted to end things a little different! I wanted to share some things with the pax… yesterday was my last day of being 38! And all I could think about is how fast this life will be gone! This made me think about some things…

First, missed opportunities! Gospel opportunities! The main reason this has happened is because my focus has been on me and not on Christ! I don’t want to miss an opportunity to share the most important thing, Christ!

Second, I want to love my wife the way Christ loves the church! Again, I’m a selfish man! My prayer is God would lead me to love my wife, in a way that is much different then the way the world does, He would lead me to love her the way He does! Unselfishly!

Third, that I would teach my boys what it looks like to be a Man! Be watchful stand firm in the faith, act like men, be strong. Let all that you do be done in love.

I don’t have a daughter, but if you have one, remember your the one who sets the bar for who she ends up with! SET IT HIGH! She to needs to know what a man looks like!

announcments… Wednesday night Forge! 630 to740 Grits and greens in Lowell.

Snowbird men’s retreat in March! Let me know if your interested?

Prayer request… Medicine Woman’s brother in law, Def Leppard, Aflac, and each other!

Thanks for the opportunity!

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