Fitness, Fellowship, Faith

Day: October 1, 2018

Four Corners

Disclaimer:

Warm Up:

SSH – 20 in cadence

LBC – 20 in cadence

Squats – 10 in cadence

Merkins – 10 in cadence

Leg Raises – A bunch, not in cadence

Pledge:

Mosey to Sherwood:

4 Corners – Twice

5 Fly Squirrels, 20 Leg Raises, 30 Merkins, 40 Flutter Kicks (each leg)

10 SSH, 20 Leg Raises, 30 Squats, 40 LBC’s

1/2 Murph, and maybe 1/2 of a 1/2 Murph on the run

Some Running, 50 Pull Ups, 100 Push Ups, 150 Squats

On the way back, modified:  10 Flying Squirrels, bear crawl up hill (behind FPC), 20 merkins up top (?, I honestly forget), time!!!!  Mosey back to FPC.

Summary:  Mumblechatter great, bonding superb, We worked hard……

Announcements:

10/6 Burpeethon:  Sargento can take your payment if you will not be present but signed up, Boudin happy to help with that as well

P200 – Spots open (may be filled by now) for Team 2, March 2019

Concerns:

Maddox Ritch – Lovely boy who the community has lost this week

Forestview Coach – John Hunsucker

Sly in Afghanistan

Catamount’s 25 day old Nephew with liver/health concerns will be at Levine this week (Greyson Miller)

Close out in Prayer:

It looks like Yahtzee had a power beat down as well, welcome Yahtzee to his first VQ!

Honored to Lead, Aye……Linus

 

 

Mount Hollywood Stress Therapy

  1. This is my first Q at Mount Hollywood, and not being very familiar with the area, YHC didn’t want to Mosey to far away from school parking lot. What will our workout be?  Well, after a little research Sunday evening, I found what was needed to start the week out.

Arrived at Mount Hollywood at about 5:25 to find 6 HIM ready to get the week started out with a good beat down. Freon with a little EC, lives close by and runs to workout. It’s 5:30am, let’s get started.

Disclaimer – No FNGs

WARM-UP:

SSH x20 

IW x 20

Copperhead Squats x 10

Mountain Climbers x 20

Stretches

The Pledge

THE THANG:

ROUND 1 – 5 burpees, run lap around parking lot

ROUND 2 – 5 burpees, 10 ‘mericans, repeat run

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, repeat run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, repeat run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, repeat run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, repeat run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, repeat run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 Dips, repeat run. Huckleberry asked if YHC had some anger issues and was taking it out with the exercises. No, just a workout. Well, YHC is a little frustrated Clemson managed to pull a win against Syracuse.

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 Anerican Hammers, 40 dips,  45 side straddle hops, repeat run.

It is 6:17am and we are done. That was an awesome workout that I found thanks to F3 Lake Norman. Will definitely use this one again.

Announcements and prayer request:

Orangeman’s daughter, Tiger’s uncle, and YHC’s aunts and uncle dealing with some medical issues.

 

Thank you you men for allowing me to lead you this morning. The Rock was definitely pushed. Huckleberry, look forward to you completing a workout or 2 each day during October!

“I can do all things through him who strengthens me.”
‭‭Philippians‬ ‭4:13‬ ‭

Breaker Breaker!

The Storm after The Storm

We all survived Florence and several made it out The Storm afterwards for a Breaker Breaker Storm.

Disclaimer- No FNGs

Warm-up

SSH x 25 ic

Mountain Climbers x 20 ic

Moroccan Knight Clubs x 20 I/c

Merkins x 10 ic

The Pledge

Mosey around soccer field back to parking lot.

The Thang:

The Cooper

1 lap around parking lot. 10 burpees, 10 Squats, then 10 Merkins. Lap around track. Then 9,9, 9 of same. Count down to 1. Gets pretty brutal when you get to around 5.

20 derkins

20 lunges (10 per leg)

20 dips

20 squats

Rinse and repeat x 2 

Round of Mary

Back to the Flag

Announcements and prayer requests

Close our with prayer

The Cooper is a very challenging workout and everyone worked hard pushing the rock! Great work everyone. Thanks for the opportunity to lead.

JJ5K

A good showing by F3 PAX and 2.0s at the annual JJ5K trail run in Stanley. I look forward to this run every year.  It is  smaller 5k trail run, but one that is a lot of fun to run.  It is held each year in remembrance of a local girl that lost her battle with cancer and to fund a scholarship to an East Gaston dance student in her honor.  It is a good run, for a good cause.  Way to represent F3 well guys.

Sister Act

Crossroads 9/23

16 showed at Crossroads.  We all put in some miles, either rucking or running.  Good job fellas.  We had 5 FNGs this morning.  Welcome Cyclone(Matt Roth), Heels(Seth Carpenter), Bling(Justin Cottingham), Nittany (Chance Cottingham), and Hawkeye (Cadden Carpenter).  Hope you fellas will keep joining us.

Announcements

Pledge

Prayer Request

Nameorama

Thanks for the push guys!

Sister Act

Some People Have to Train

The tuesday before at Midoriyama, Def Leppard mentioned he did not have any Q’s on the schedule. So I stepped up and took this one on 9/27. I had been showing up to the workouts but running by myself. Partly to train for the Bourbon, and because I do not want to tweak the already very tight back. Taking this Q gave me the power to have some company for my run!!!

 

Warmup:
SSH x 5ic

Merkins x 5ic

LBC x 5ic

Pledge

The THANG:

Mosey around the park for a tad over 2 miles.

Circled up on the field for some YOGA! ( plank,downward dog, 3pt, cheetah, mountain climber, pigeon, warrior 1, warrior 2, etc)

Countdowns from 5 (SSH IC, Squat thrusts, merkins, LBC)

Mosey back to Flag

22 for the VETS

COT

 

Since there were no Q’s scheduled it gave me a perfect opportunity to do the type of workout I needed to do and also fellowship with these HIMS. Thanks for following me around the park and looking like a fool doing yoga. It was a great time.

Sunday fun run

6 Men came out for a run. All accomplished.

The Thang:
5:30am Gastone and RPO ran extra 5.

Roscoe showed most likely around 5:45 or 6 and we passed him getting extra credit. Extra 4.75 I think.

Passed Pockets getting it early as well around 6:12am. He was over 5 miles.

Moses and Madoff were ready to go at 6:30.

The Moleskin:

Make sure that all men runners of Gaston County know of our running days. It is time for growth going into the fall. RPO is going to be the future champion of his track team, Great first 10 mile run.

Pocket’s way to push that rock, keep it up.

Going into this morning I was in need of a mental reset. The last week was hard with my Mother-in-law having a stroke the Sunday before. Both parents moved in with us a couple weeks before. She passed Friday morning after a 20 year battle with Parkinson’s. She was an amazing woman.

Prayers

Gastone Out!

 

Hard in the evening, Soft in the morning

It was awkward at first listening to Freight and Def Leppard talking about being hard in the evening and soft in the morning.  I had missed most of the conversation due to the high level of Metal playing directly behind be. Come to find out they were discussing how right after a workout how hard and tight their muscles are but in the AM they are quickly reminded how old they are when they go back to soft and flabby.

Warmup

Simple Arm stretches

Not mosey 10ft off the grass to the parking lot.

Circle up & grab a kettlebell or something heavy.

Painopoly was broken out. We played. No one won. We did a lot of Burpees somehow, no thanks to DDC as we had a free pass on that exercise once. But, the best Burpees performed this day were the ones where the PAX had to yell my name after each Burpee. That one sure is a crowd pleaser.

Notes. I’ve been trying different dice out. First set was plain old small die. hard to pickup and roll when you have gloves on. I had elected on a large foam die. After this round of Painopoly i quicky realized that’s not a good option. The foam die bounces waaaaay to much costing us precious time that we could easily fit in another 10+ exercises. I will look to invest in some better dice before we play again.

Thanks to all who came to play.

Freight took us out

 

-HIPAA (1 P 2 A)

Cooler at Crossroads

14 various and assorted runners started at various and assorted times from Ingles in Dallas with various and assorted distances and paces. Gold Digger is training for a marathon and got in a speedy 18 miles. Pizza Man, Defib and Tool Time all got in a half marathon at 13.1 miles. Broke took off for 8 miles. Most everyone else pulled 5 miles. Welcome 2 FNG’s. Nature Boy – Trevor Adams who is a wrestler for Hacksaw at W.C. Friday. Tiny – Kevin Mills who I am not sure was in the workout but was there for COT and I wasn’t going to NOT give him a name. I went to school with him and we played baseball together a while back. Nice way to start a cooler Sunday Morning. Coffeeteria followed.
Announcements: Burpeethon next Saturday at 9 am. Christmastown 5K is filling up and Pizza told us there will be 8, yeah he said 8 chairs that will need to be pushed for Speed for Need!
COT

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