F3 Gastonia

Fitness, Fellowship, Faith

Date: February 20, 2018

Into the Fog

10 HIMs braved the fog this morning.  I came from around the truck, and Mayor had a weight vest on.  Way to put in the extra work.  There was a little mubble chatter then the train broke that up.  5 Burpees to start the warm up.

Warm up went like this:

SSH 20 IC

Imperial Walker 15 IC

Moroccan Nightclubs 15 IC

Merkins 10 IC

Pledge

Mosey to the school for a 5x5x5.  This is where the PAX completed 5 reps of 5 excercises then ran back to the beginning.  Rinse and repeat 5 times.  The excercises were:

Pushups

Knees to Chest (Reverse crunch)

Burpees

Mountain Climbers

Jump squats

We planked for the 6 then completed the 5 rounds together.  There was some light mumble chatter including a discussion between Whoopee and the Q about the Wonder Pets.  I know the other PAX have younger children, but they acted like they had never heard of this cartoon that promotes Teamwork.  If you have not heard of them go to You Tube and type in Wonder Pets song.  It’s a catchy little tune.

After the 5x5x5 we moved to the Chipper.  I changed this up a little by adding a run around one of the parking islands in between exercises.  The movements went like this.

50 Squats

40 American Hammers

30 Dips on curb

20 Merkins

10 Burpees

20 Hip, Rock, and Raise

30 CDD

40 LBC

50 Lunges

Fellowship Mosey to school for 1 minute wall sit with 15 shoulder presses OYO.

Mosey back to starting point for core work.

WWI 10 OYO

Flutter Kicks 20 IC

V Ups 10 OYO

LBC 20 IC

Finished with one round of Mary: Whoopee called Baby Makers 10 IC

COT

Announcements: Keep an eye out for information about Nomads in March.

Always a pleasure to lead men.  Thank you for the opportunity.  See you in the gloom.

Folsom-Murph

Good ole Volt had the Q this morning! And guess what… I was late! I rolled into Folsom at about 538, the pax were saying the pledge when I was rolling in, a good site to see! Little did I know what I was getting into!

warmup- so I’m told! Ssh, Hillbilly’s, Gravel pickers, 15ic

they moseyed to the flag at the entrance of Folsom, pledge, mosey the long way back to the playground! After running around looking for the pax, this is where I found them! Some were doing merkins, some were doing squats, and some were doing pull-ups, that’s when I was thinking “ if I just keep on running, I wonder if they will notice me?” I join up with the pax, yep a “Murph”! We finished the 20 sets of 5 pull-ups, 10 merkins, 15 squats, then run that last mile! I should have known when I saw Volt had the Q , it wouldn’t be easy!

Announcements- snowbird men’s retreat March 16-18

Prayer request- our families, the families and people in Florida!

Good work men! Good to see Bed pan out at Folsom this morning!

Volt took us out!

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑