F3 Gastonia

Fitness, Fellowship, Faith

Day: November 1, 2018

Better late than never

Benefits of taking Q at The Pub compared to other AO’s are ease of weinke creation and short backblasts. However short they may be, sometimes it is hard to write a timely backblast. That has been true even of the Site Q at The Pub lately.

It’s only been a week, but here’s what I remember. I was still a little bleary eyed when I rolled into the AO last Thursday. I started seeing a lot of non-regular Pub guys roll in. It was great to see some guys that I hadn’t seen in a while, but I had to look around to make sure it was Thursday morning and this was The Pub. Turns out I wasn’t dreaming so let’s get to it.

The Pledge

Since we had a diverse PAX in terms of running pace, we did the Have It Your Way route to Martha’s and back along Hoffman/Robinwood. Some ran 3. Some ran 5 or more. Some ran somewhere in between. All pushed the rock and encouraged someone else.

Announcements
Whetstone
40 day challenge
Veteran’s Day Convergence at The Yank (11/10)

Prayer

Until next time.

Pick A Card

With a little help from the M and the deck of cards that she found for me.  I thought we would let the Pax pick the workout this am.  So the deck of cards is similar to the F3 cards, however each card is pretty much a work out by itself.   Most of the cards indicate  a duration of approx. 45 mins, so YHC thought this would work.

Warm Up – SSH x 15 IC, Toy Soldiers x 15 IC

Thang –

5 rounds

Run 1 mile

25 Elevated Mericans

50 Air Squats

50 LBC’s

Moleskin –

The Pax pushed through and we finished 3 rounds for just over 3.25 miles, not bad fellas.  YHC has been out for about 2 weeks and thanks to the men who reached out, missed you guys as well.  Enjoyed the oppurtunity to lead, you men push me more than you know.  TClaps to TopHat and Hydrant for pushing through, Tophat has a hammy that continues to bother him, but he gets up and comes out and modifies as needed.  Nice Job!!  Gilligan, hope this helped with the training a little.  Nice work put in by all.

BOM –

Prayer Requests, Announcements, Pledge

COT –

Dr. Seuss took us out.  

Birthday Mosey

7 showed to run at Crossroads this morning.  Good work guys!  Turned out to be a birthday celebration. Happy Birthday Def Leppard!!  Tons of respect for this man.  Leppard is a true HIM, and is a role model for all PAX of F3 Nation.  Appreciate you sir.

Pledge

Announcements

Prayer Request

Nameorama

Thanks for the opportunity!

Sister Act

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