F3 Gastonia

Fitness, Fellowship, Faith

Date: March 23, 2018

I can’t

The pub was filled Thursday morning with veteran runner looking for a new route.  Luckily YHC was ready with a challenging route.  In order to train for the BRR you need to think like the BRR. Unfortunately one nantan was not quite feeling it with lots of “I Can’ts” being  heard as we headed out.  However with grit an determination all PAX were able to complete a run characterized by significant hill repeats as we meandered through Gastone’s neighborhood before returning to the pub.  Runners chalked up approximately 600 feet of elevation gain.  When all was said and done no one was saying “I can’t” anymore.

 

Good Job men!!

#GIVE IT AWAY….

15 including YHC came out Thursday afternoon , YHC was asked to take the Q and I accepted

The warm up

15 SSH IC

15LBC’S IC

10 MERKINS IC

15 HILLBILLIES IC

THE THANG….

First mosey to playground for 3 sets of 6, pull ups @ 20 squats

Then to soccer feild for main event a version of tabbata , Blart style I know I seem to do this one a lot but I like the fact that you can really push yourself and everyone can stay together good for the new guys..

For this one I had several exercises laid out on sidewalk. And we would rotate and do each while one person would run across soccer feild and nur back when done would fall in and then next person would run across.

Various exercises included: overhead press, curls, spidermans, flutterkicks, jumprope, diamond merkins, plankjacks,  bbsitups, boat to canoe, regular merkins , cdd’s,

After one round of this short mosey to next parking lot  to do some Incline merkins and rocky b’s   then over to bleachers for a few minutes of step up then lundges across soccer feild and then some more lundges, during this set YHC was called out that I should do them from back side because I was so tall if it was not Roadie I would probably just keep right on like I did not here it but being the  beast he is,  I could not ignore challenge accepted , and the step ups soon stopped as YHC was getting gassed. .

Final back over to curb for 1 mike Tyson yep just one …that was very hard I love those things…

I gave Freight a 10 lb weight at beginning and it was given away through out work out I have been reminded lately that this free thing we enjoy so much was given to us . So don’t forget to #GIVE IT AWAY

announcements:

CSAUP COMMING UP

COMMUNITY FUN RUN WITH SPEED FOR NEED

prayer requests :

Those on IR , Def leopard  son Logan , several others mentioned,  and those waiting on us to #GIVE IT AWAY…..

COT

YHC took us out in prayer

Thank for opportunity to lead, if you have not taken that opportunity yet what the heck are you waiting on step up men and #GIVE IT AWAY….

 

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