F3 Gastonia

Fitness, Fellowship, Faith

Day: April 5, 2018

Here deer deer deer

On the way home from work yesterday I stopped off by southern states and picked up several 50lbs bags of deer corn, to put out for the deer! These bags of deer corn will also make for some great mumble chatter at Folsom! Before parking at Folsom, I took the bags and dropped them off in the bottom parking lot then headed up to the pax! Pulling up I see Sister Act and Swimmer joined us this morning, good to see them on a weekday. 530, time to start!

Warm up


hillbillys- 15ic

DonQs – 15ic

Mosey to the flag at the entrance of Folsom, pledge, 22 for the vets! Mosey back to the truck to pick up the jump ropes on our way to the bottom parking lot.

Partner up! Partner 1 starts the exercise, partner 2 run across the parking lot while carrying the 50lb bag of corn!

100 Merkins

100 squats

100 lbcs

150 jump ropes

Time for a mosey around the park! Partner 1 starts the mosey carrying the bag, handing it off to partner 2 as needed! While running the long way to the flag pole and back to the trucks! On the way back to the truck, YHC had a pain hit, and had to find the closest bathroom! With 7 min left, the pax stepped in and finished up!

25 flutters ic

16 merkins ic

20 Freddie M ic

( to many) Sandy Vs

10 Burpees oyo

about this time yhc returned, feeling much better!

Announcements- CSAUP, community 5k

Prayer request- Medicine Woman’s leg, Sister Acts traveling, each other!

Good job by all the pax! Thanks for the opportunity to lead!





April 5th – It’s 38 degrees

Wow, it’s cold for April.

What do you want to do?  Run?  Ruck?  Both?

2 ran 4; 1 ran 5; 1 rucked for 45

It was fun.

Let’s do it again sometime.

Until the next one….Aye!


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