F3 Gastonia

Fitness, Fellowship, Faith

Date: April 17, 2018

A Bedpan full of Codpossum

It was a frosty 30 degree’s this morning when I pulled into Folsom, Medicine Woman called E.C. The night before and he was not joking. Like a triad Ninja he come running (1.5 miles Aye!) in looked up ice on his mask, said what’s up Bedpan. I thought to myself today is a day to be maniacs! (I’ll explain later),all of the sudden the parking lot was full at Folsom. 11 HIM’s showed up for my VQ. It’s AT’s bday and he showed up with a codpossum ready to get down in the Gloom. (Show to know).

Warm A Rama

SSH x10

cherry pickers x 10

10 hillbillies on the right side

10 Appalachian Americans on the left side

25 night clubs oyo

Mosey to the bottom

team work makes the dream work

25 Maniacs (Chris Farley/tommyboy) then plank until teammate makes two laps x’s2

mosey to covered area

dips x 10

captian Morgan x 10 oyo

mosey to the flag

Pledge

merkins x10

mountain climbers x 10

LBC’s x 15 oyo

mosey

tennis court lunges

stop at end and Bobby Hurley add 1 per court. Then rinse and repeat.

Finished up with 25 squats slow and low per Pax request, and you can’t lose your V without at least 5 Burpees.

I learned a lot this morning, Captain Morgan is best left for the afternoon, add more reps, but most importantly I learned how Great it is to be surrounded by the  Men of F3.

Prayer request

Romeo’s father in Law

all the guys training for the half marathon

Allen Tate’s Mother in Law

bedpans Aunt.

The Bedpan is full!

 

AM Court (Shoutout to Nightcourt)

It was good to be back this AM. It’s been a minute since I have surfaced. It was a struggle but what isn’t….right?!
As I pull up and park I see Mayor trying to pull over the light poll (what a beast). I saw Dolph wearing more clothes than he intended. I heard Boudin vow not to dress warm again this winterspringsummer we are having. And Hippa wrapped up like a ninja. As others filtered in, it was time. Here’s  what I recall………….

Warmarama:

S= ssh 15ic
T= toy soldier 15ic
O= overhead squats 10ic
R= rocky Bolboa 15ic
M= moroccan night club 25ic

Mosey to tennis courts

Court House:

LBCx10
Bear crawl across court
CDDx10
Squat walk aka Duck Walk across court
Mt. Climbersx10
Lunge across court
Burpeex10
Sprint back to first court
Repeato 5x

Mosey to top of parking lot.

Triple Nickel:

Mericans top
Mosey down hill to stop sign
Squats bottom

Mosey to start for Mary:

8 pax for 8 different ab exercises

5 minutes left……

Mary Speed Round: (there was some nut busters)

Time!

Pledge

Namaroma

Announcements:
Be on the look out for Burpeethon info and Hippa needs anyone with photos from community run to post on slack. He is creating a video.

Prayers:
Loved ones for sickness and new adventures. Co-workers for strength to over come.

Brownstreak wiped out!

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