F3 Gastonia

Fitness, Fellowship, Faith

Day: November 14, 2018

11 for 11’s

As I told the Pax during the workout the mighty site Q enlisted my leadership late Tuesday and asked if I would Q this workout – As always I was honored he’d think of me especially since I’ve not posted at Marthas in 3 weeks due to work commitments.  The morning was cold and the rain was just ending as I pulled up.  Seemed as if there were several out for EC this morning with several cars in the parking lot and no pax around.  As the time to start approached we collected 11 pax to have a nice little Defib beatdown

 

Warmup -SSH – 15 IC

Merkins 10 IC

Imperial wakers 10 IC

Thang:

Gastone challenged me to get 4 miles of running in during the beatdown – as such we moseyed – stopping at each corner for 5 burpees OYO.  When we got to Gastone’s Hill we alternated Nur/Run/Nur to top.  At the top we did 10 Peter Parkers and 10 Parker Peters IC.  Next mosey to Dollar General for 11’s with merkins and squats with some bear crawling in between.  Mosey to Food Lion for dips in the cart return area followed by some wall work at Harris Teeter – 10 Hip slapper IC and 10 donkey kicks OYO with running the length of the parking lot in between.  Someone called out 15 mins of wall sits – so we did wall sits while each pax ran the length of the parking lot (7 mins)  Finished off with some sprint work (suicides) and dips on the way back to Pelican’s.  Didn’t quite get 4 miles in  but t Pax gave it great effort!

 

Announcements:  Christmastown Saturday 11/24.  Come out to support pax and track commanders

Christmas Party at Quichee’s 12/15

40 days of discipline – continue to pray for pax

Order new AO T-shirts online now for Bulldog and Hollywood – also T-shirts are available for M’s

Prayer requests for Nickie Bailey, Turtleman and M running Spartan, firefighters and those effected by California wildfires.

 

As always it was an honor and pleasure to lead this fine group of HIMs this morning

Until next time Defib- out

Let’s Try Something Different

Nine showed at Mirdoryama on a gloomy evening.  Didn’t rain, not sure how we avoided it, but turned out to a good evening to try something a little different.  Here’s how it went.

Warmup

Side Straddle Hop x 12, Imperial Walkers x12, Don Q x 12

Thang

Mosey to far paking lot by soccer fields.  Started in one corner.  Q called for an animal theme start.  Each exercise started at the side curb and proceeded up to parking space lines. Idea was to get a total body workout, but maintain a core focus.  First, duck walk with a shoulder press, Al Gore for the six.  Everybody mosey to the turd shack for 10 hip slappers in cadence.  Mosey back to the start.  Bunny hop with a shoulder press, mosey to turd shack for ten donkey kicks, mosey back to start.  After each exercise mosey to turd shack alternating hip slappers and donkey kicks and back to start.  Continued with crab walk, chameleon walk, crouching tiger with burpee, and bear crawl with burpee.  All of these exercise are performed low to the ground, to stress the shoulders, triceps and big focus on keeping core tight.

After last set of donkey kicks we went to the big soccer field for progressive workout around small track.  Started with 10 flutter crunches, ran to next turn for 10 flutter crunches and 10 jumping lunges, next turn 10 each of first two exercise plus 10 hand release merkins, this is where Slaw decided to play in the mud puddle.  Last was all three exercises plus 10 jump squats.

Mosey back to middle parking lot for inch worms to third stripe to finish cooking the core. Fellowship mosey back to start.  Time

Different kind of work out today, one that can be as easy or as difficult as is wanted by changing body position.  Closer to the ground is much harder on the exercises involving plank.  Good push by all.

Remember speed for need in McAdenville, half marathon in Belmont Dec 22, and Christmas party Dec 15 at (Keesh, Quiche, Ceash) house.

Prayer requests, Lil Sweet has a friend with cancer, Def Leopard wife having knee problem, Nantan on a boat, DDC traveling, Sly and his unit, victims and responders to CA wildfires.

Always  an honor

Tiger

Substitute Teacher

4 showed for a little Mosey around Dallas. The teacher (Site Q) was out so YHC filled in for a few announcements and prayer.

Announcements: bring toys for Operation Sweet Tooth, Christmastown 5k. YHC took us out in prayer

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