F3 Gastonia

Fitness, Fellowship, Faith

Date: March 30, 2018

2 unicorns and a half Murph

Medicine Woman had the Q for Thursday, but wasn’t able to make it. But he did inform the pax the night before on the good ole Folsom group text that we will be doing a Murph in the morning! Also, Allen Tate informed us that he will be there! Yeah right! I rolled in right on Sparky time, about 535, and the pax was already warming up, all the “trucks” in there normal places, wait a minute, did roadie get a new truck? Nope, it’s Allen Tate (unicorn) number one! They finish Mnightclubs till I get there, no MW, but we already had our orders! Mosey to the flag, pledge, then make a lap around the park, knocking out our first mile, man that Montross is getting fast!  We meet up at the playground to start on our Murph, we were planning on doing full Murph but we only got half, 50 pull-ups, 100 merkins, 150 squats! Look at the watch, 603! Let’s mosey! Wait , who is this creeping in? It’s Gomer,(unicorn) number two! How rare is this? He jumps out of his vehicle, with jeans and Justin boots on, files right in line with the pax, we knock out another mile and a half! Allen Tate and gomer looked like they haven’t missed a beat! Everybody did a great jod, some even ran a little extra on that last mosey!

Announcements: CSAUP first Saturday in April, 3rd F event April 13th, 5k April 14

prayer requests: Medicine woman’s leg, Def leopards hip, Allen Tate’s mother in law, bedpans wife! Bedpan took us out!

Good to see that Allen Tate and Gomer still know how to find Folsom!

 

Here we go again!

The Wednesday workout at Pelican’s turned up 15 HIM’s for a perfect weather day on the 2nd round of the Sargento Q Tour.

Warmup – The Mosey

We made our way out of the friendly confines down to the main parking lot. Today’s beatdown would be an instant replay of yesterday’s, The Alphabet!

The Thang – The Alphabet – Each letter is what names the exercise. Do 15 reps of each one, 15 per side just to be clear!

A- Alternating Shoulder Taps

B – Burpees

C – Crunchy Frogs

D – Diamond Merkins

E – Empty Wheelbarrow (partner, many didn’t like this one)

F – Flutterkicks

G – Gorilla Humpers (Short Sale insisted that we do some Goofballs instead so he threw some in for fun)

H – Hillbillies

I – Iron Squats

J – Jumping Spiders (crowd pleaser)

K – King of Hearts

L – Low Country Crabs

M – Merkins

N – Newton’s Cradle

O – Outlaw

P – Pickle Pounder (laughs and PG-13 humor abounded)

Q – Quarter Mile (kinda)

R – Russian Dips

S – Spiderman Crawl

T – Turkish Get Up (15 of these is more than enough!)

U – Up Straddle Hop

V – V-Up Roll Up (somebody farted)

W – Werkins

X – X Factor

Y – Yeah! (the one with Ursher, Ludacris and Lil’ John)

Z – Zombie Walk

Mosey back to the start. One round of Nolan Ryan’s. Somebody reminded YHC to catch the the Pledge of Allegiance. Aye!

Announcements: Revolution Park in CLT, Community Foundation Run 5k

Prayer Requests: Short Sale’s daughter has a concussion, college decisions for high schoolers, Lynn Hamm recovery from brain tumor surgery, holiday travels

Thank you for allowing me to lead men!

Midoriyama VQ

YHC has been posting for over two years now and has Q’ed too many times to remember. There are only two AO’s in the Gashouse region that have felt been melted by the ferocious fury of a Sargento beatdown. 16 HIM’s were out today to witness the VQ in person. This is what I think happened.

Warmup – The Mosey

We made our way out of the friendly confines of the park across the street to the new parking area. When we got to the spot it was noticed that there is a 50 foot dead end trail that takes you to a fence. Strange. The new lot is nice and smooth, perfect for today’s beatdown, The Alphabet!

The Thang – The Alphabet – Each letter is what names the exercise. Do 15 reps of each one, 15 per side just to be clear!

A- Alternating Shoulder Taps

B – Burpees

C – Crunchy Frogs

D – Diamond Merkins

E – Empty Wheelbarrow (partner)

F – Flutterkicks

G – Gorilla Humpers

H – Hillbillies

I – Iron Squats

J – Jumping Spiders (crowd pleaser)

K – King of Hearts

L – Low Country Crabs

M – Merkins

N – Newton’s Cradle

O – Outlaw

P – Pickle Pounder (laughs and PG-13 humor abounded)

Q – Quarter Mile (kinda)

R – Russian Dips

S – Spiderman Crawl

T – Turkish Get Up (15 of these is more than enough!)

U – Up Straddle Hop

V – V-Up Roll Up (somebody farted)

W – Werkins

X – X Factor

Y – Yeah! (the one with Ursher, Ludacris and Lil’ John)

Z – Zombie Walk

The variety in this workout was great. For those that have been to a Sargento Q you know I try to incorporate new exercises in each time. This one had 7 new ones for YHC. Good times!

Thanks for the opportunity to lead men!

Announcements: 3rd F at Parkwood coming up, Community Foundation 5k, CSAUP next weekend

Prayer requests: Oompah’s 2.0 mission trip to Honduras, a mom with Cataracts, FNG’s friend’s lung function, sorry I didn’t get them better

It was a pleasure men, until next time, AYE!

 

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