F3 Gastonia

Fitness, Fellowship, Faith

Day: November 19, 2018

Wrestling at Folsom

Folsom 11/17/2018
One of the things about leading a workout is you never know how many may show up. Being that today was deer season opening day for rifles and Folsom men are famous for their love of the hunt, I wasn’t sure how many we would have today. When I arrive, I see a few regulars and then an awesome thing begins to happen. Hacksaw, who coaches the middle school wrestling team, has 8 or 9 of his wrestlers show up for this bootcamp style workout. No SA but 21 strong on this cold, crisp morning (Pockets had on a long sleeve shirt, for a while anyway) and here is how it went.

Disclaimer: I am not a professional. These are only suggestions. Do not get hurt. Modify as necessary.

Warmup:
5 burpees OYO, SSH IC x 10, Imperial Walkers IC x 10, Low Slow Squats IC x 10

Pledge

Mosey to Horse Track steps.

20 Dips, 20 Squats, 20 Merkins, Single Count then run a lap up and down steps then to the end to jump step up and return. 5 Sets! Those young guys were rolling pretty fast on these. Hacksaw was trying to get an on-looking dad out to join us but I’m not sure he ever joined.

Mosey back down to the Ampitheater for “Thankful 7’s”. 7 IC reps of each exercise, then a lap to the parking lot and back.
IC Merkins, Thankful for my Faith. I believe my faith has guided me away from so many dangers and towards the things I need to be doing.
IC Merkins, LBC’s. Lap. Thankful for my wife. She’s the best person I know.
IC Merkins, LBC’s, Squats. Lap. Thankful for my family.
IC Merkins, LBC’s, Squats, Hip Slappers. Lap. Thankful for my friends and how F3 has expanded that group.
IC Merkins, LBC’s, Squats, Hip Slappers, American Hammers, Monkey Humpers (kids giggling, not so close Slaw), Flutter Kicks. Lap. Running low on time so modify. Thankful for the USA. It is the greatest country in the world and I am thankful to be here and you should be too.

Mosey to the tennis court.
This was where I was going to do reducing time sprints with my phone’s Interval timer app and my Bluetooth speaker, but using my phone to read the Weinke had caused it to die. Q Fail… but we are still sprinting. Count off 1’s and 2’s. Half the teams go to the far end of the tennis courts and half stay here. Team 1 and 2 start when I say GO and run to the far end to tag a teammate who runs back and tags the next guy until everyone has run twice. I’m not sure who won but some of those old guys are pretty fast (I see you Oompa).

Announcements: Speed for Need at Christmastown 5K next Saturday begins at 6 p.m. Show up to run or volunteer. It will be an awesome time. Christmas Party at Keaish’s Dec. 15th.

Prayer Requests: Bed Pan’s wife, Friends with illnesses, Sly coming home.
COT

*Pleasure to lead Folsom today especially with the young ones there. I loved their enthusiasm and it is no wonder they have such a good team. Thanks to Hacksaw for inviting them and their parents for bringing them. Take time to be thankful for so many blessings!

Grateful Beatdown

I guess the Gastonia region PAX take a pre-blast very serious, as only five posted this morning at Hollywood.  That’s okay, those five didn’t just push the rock, they picked up and carried it.  Nice work men.

Warmup 15 SSH, 15 high knees, 15 Don Q’s.  Pledge.

Mosey down to Veterans Park, which is the bottom of First Baptist hill.  Go up the hill, stop at first intersection, 25 merkins, next side street, 25 wide arm merkins, keep up the hill to next street for 25 military merkins, continue up and stop for 25 diamond merkins.  Back down hill stopping for the same merkins at each stop.  By the way, face downhill for each set.  Arms and shoulders jacked by the time we got back to the park.

Head back up the hill, this time stopping for 25 big boy sit ups at each street, facing up hill for these.  At top of hill, we turned around and went back to main street.  Took a left and went to the corner with the Italian restaurant.  Stopped for 10 hip slappers against their wall.  The side walk is very slippery, quickly omahaed and kept running back to start. Time.

Q read Philippians 4:12-13 ”  I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. 13 I can do all this through him who gives me strength.”  A few words regarding being grateful even when things are happening in life that may make gratitude difficult.  Christ gives strength.  Always

Most AO’s open Thanksgiving except Midoryama, Goat is moving time to 6:30.  Speed for need in McAdenville Saturday, Christmas party Dec 15.  Operation Sweet tooth in swing so bring toys to a workout, also remember the character band aids.

Also shirts are up for Mt Hollywood and Bulldog, but orders are only taken through Nov 23, so get those ordered.  Need 12.

Prayer requests, Orangeman M, Shadrap son, those effected by wildfires, and those still recovering from storms.

Q took us out

Always an honor

Tiger

Mosey with Moses

Disclaimer:

Warm Up:

SSH – 20 in cadence

Merkins – 20 IC

LBC – 20 IC plus a squirrel sighting

Squats – 10 IC with no squirrel sighting, sigh…..

Painlab, to your thing.  As for us, we have a turkey to catch.  As promised, there would be multiple wildlife sightings on our journey, and of course each one would mean additional work.  From the Schiele, to Grier, to FPC (wait for the traffic light), to the Stop Sign at top of Burtonwood, we encountered hundreds upon thousands of turkeys.  Uh, wait, no.  It was more like 16 or 24 (I forget how many I made).   Each bird had a surprise whether it be 25 Merkins or 50 (?)(Pax calls it out).  Finished our first round of Turkey Shoot and headed to FPC parking lot.

About mid point between the Burtonwood Stop Sign and the steps at the Pad we played a game of Dora 1,2, 3’s with partner.  Partner one runs to top of steps while Partner 2 does one round sequence of 10 merkins, 20 squats, and 30 flutter kicks.  Seems I’m having issues explaining this here, funny, maybe it was the blood flowing but I seemed to have explained it so well that morning.  Or maybe I’ve not had my coffee yet and it was a disastrous Q fail and I’ve got it correct here.  Let’s go back to finding birds.

Poor bird we’ve aptly named ‘Quick Bird’ is already practically roasted and we send him out for more games of tag.  Pax, gather round, here is what we are going to do.

One Pax takes the bird and places him within whatever vicinity he feels compelled to do.  While pax one places bird, the balance of us will do SSH until he returns.  Pax returned, let’s go get the bird.

Round One:  SSH / Lunge to bird

Round Two:  WWI Sit Ups / Bunny Hop to bird (bird about 300 yards out, Madoff and Roscoe made it in three jumps)

Round Three:  Mountain Climbers (maybe?) / Bear Crawl to bird

Round Four:  Squats / Crab Walk to bird

Large Perimeter:  Change bird hunt to larger perimeter of church.  Ready….

Round One:  SSH / Run to bird

Round Two:  WWI / Mosey to bird, that is ‘Mosey with Moses’ to bird, Moses placed bird in parking spot and there were 173 to choose from, took a minute.

Round Three:  Merkins / Partner Nur to bird

Round Four:  Merkins / Karaoke to bird

Bird in hand, not a good hider but a good sport.  We’ve bagged the bird, time to eat though his goose is already cooked.  Mosey with Moses back to the Schiele.  Great mumble chatter group.  I had a blast this morning.

Time, yes……

Pledge:  whoops….missed this earlier, Madoff great reminder.

Announcements:

See Hippa for T-shirts, out on F3 Mudgear site now.  Need minimum of 12 for each print, push is to get Bulldog shirts but also any other bulk orders to combine for shipping costs.  11/23 is deadline.  Shirts styles offered in a quite impressive array of a ‘seasonal’ (Hippa) style

12/15 Christmas party at Kiiish (spelled how I like) and M’s place, look for details online

Christmastown 5K, show or support

Concerns:

Nikki Bailey and for safe holiday travels.

I need Q’s for Gashouse please if you have made it this far.

That’s all for now, until next time……

Aye……Linus

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