F3 Gastonia

Fitness, Fellowship, Faith

Day: November 5, 2018

Merkins galore

Warm up
Ssh x15 toy soldiers x15
Dying cockroaches x15
Lbc’s x15
Mosey to the benches for dips and derkins x20 2x
Out to the Main Street and do burpees per light post, what was that train burpees.
Mosey to 321 side to do some wall sits as a large group of cars come by I felt that we should show them how hard we work so we did monkey humpers x20 then wall sits x15
Ventured to the open lot by the pavilion. 10 merkins sprint the. 20 air punches sprint 10 thigh tap merkins x4
Then 10 shoulder tap merkins sprint 20 overhead punches sprint to 10 diamond merkins x2
After some mumble chatter about the merkins I felt work was getting done for the day. One more mosey around town to do more wall sits then back to the pavilion for Mary.

Announcements
Convergence 11/10/18 at the yank.
Speed for need both at Christmas town 5k
Prayer request
Each other

Bed pan

Wingin’ It

YHC grabbed a Q at F3 Gashouse’s newest AO- Mount Hollywood. YHC had his Weinke locked and loaded the night before the workout. He was wakened by the sound of rain at 0230, so for the next 2 1/2 hours, he laid awake in bed modifying the Weinke. “Never mind. I’ll just wing it”. 12 men took the DRP and rolled out of the fartsack on a wet Monday morning to start the day off right. With half the PAX in the RESPECT age group, Sargento sleep walking, and Sister Act’s back outta whack, YHC considered taking it easy on the guys. Then again, this is F3, not FIA. 5:30 hits and YHC attempted to give the PAX their money’s worth.

Warmup:

  • Seal Jacks X 15 IC
  • Gravel Pickers X 15 IC
  • Morr. Nightclubs X 15 IC
  • Chinooks X 10 IC

PLEDGE

The Thang:

Mosey to Brokeback wall by Ida Rankin Elementary for 2 rounds of: 10 Dips IC, 10 Derkins SC.

Next, mosey to Wells Fargo bank under the drive-thru area for some ATMs (because we’re at a bank).

10 Alternating Shoulder Taps, 10 Tempo Merkins, 10 Merkins. Immediately go to core work with 10 Freddie Mercuries IC, 10 Flutter Kicks IC, 10 Plank Jacks IC. Rinse and Repeat for a total of 3 rounds. This was a real crowd pleaser.

Mosey to the Presbyterian church parking lot for some 4 corners escalator.

Corner #1- 20 Squats, NUR to corner #2

Corner #2- 20 Squats, 40 CDD’s. Bear crawl to corner #3.

Corner #3- 20 Squats, 40 CDD’s, 60 LBCs. Mosey to corner #4.

Corner #4- 20 Squats, 40 CDD’s, 60 LBC’s, 80 SSH. Plank for the 6.

Mosey to the White Wall behind BB&T bank for some wall work. Starting at 10 reps IC and decreasing by 2 each round, perform: 1) Dirty Hookups and 2) Hip Slappers. Note to future Q’s at this AO- Dirty Hookups on a glossy painted wall with wet gloves/ hands= PAX potentially needing emergency dental work. Q fail. Broke nearly ate the asphalt on that one. Sorry, brother.

Quick Mosey back to the flag with 3 1/2 minutes left. Circle up for some Iron Hulk. PAX made it to 8 Merkins/ 32 air presses when time was up.

COT/ Announcements:

  • Gashouse Convergence on 11/10 at the Fighting Yank. 3rd F afterward with Tiger and Squirt speaking.
  • Christmastown 5k on 11/24 at 1800. If you didn’t sign up, please come and support. We will be pushing 8 Chariots this year. It’s going to be great!
  • Christmas Party at Dr. Quiche’s house. More details to come.
  • Hipaa is starting a new AO at W.A. Bess Elementary on Tuesday mornings. Kettle bell  workout.
  • Operation Sweet Tooth Toy drive is underway this year. Check the Twitterbox for details.

Prayer Requests:

Sly’s safe and quick return from Afghanistan, People battling addictions, Roadie’s M, Any PAX hurting physically or spiritually.

YHC took us out in prayer.

Moleskin:

My Pastor made a statement yesterday that YHC had never heard before. Although not verbatim, he said “We are more wicked than we are willing to admit, but at the same time we are loved more than we can ever imagine”. He then stated Romans 5:8- “But God showed his great love for us by sending Christ to die for us while we were still sinners”. No matter how low we believe we have gone, on our worst days, God’s love for us is just as strong then as it is on our “better” days. YHC sat thinking long and hard on that one. It’s almost unbelievable and inconceivable that His love is that strong and unwavering for each and every one of us. Furthermore, we are to extend that type of love to each and every person we meet.

Thank You for the chance to lead,

Slaw

 

 

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