F3 Gastonia

Fitness, Fellowship, Faith

Day: December 12, 2018

Daily Double

YHC arrived a little early to scout the AO for icy patches and found Sister Act already doing some EC running. The parking lots look clear so let’s work the Weinke around that. As time nears the PAX start rolling in, but wait, is that Def Leppard? Didn’t he Q the Silver Sneakers workout earlier in the day, and didn’t Sister Act post for the same workout? It appears we may have some kind of secret partnership scheming to share the last Iron Skillet of the year. Regardless of the motive, strong work by both to double up on a less than perfect day for workouts. Let’s get started….

 

Disclaimer

Warmup

SSH x10IC

Don Q’s x10IC

Moroccan Nightclubs x10IC

Pledge (no flag, so face Blart’s truck)

 

Mosey to the parking lot at the big soccer fields for some partner work. Partner 1 performs called exercise while Partner 2 sprints to middle of parking lot and completes a set number of reps of a different exercise. Flapjack.

Round 1 – Flutter kicks one end, 10 Burpee’s opposite

Round 2 – Freddie Mercury’s, 20 Diamond Merkins

Round 3 – WWI’s, 20 Mike Tysons

Round 4 – LBC’s, 20 Werkins

Round 5 – American Hammers, 10 Burpee’s

 

Move over the the long parking lot for a little Route 66:

Round 1 – Crab walk w/WWI’s

Round 2 – Lunge walk w/Squats

Round 3 – Bear crawl w/Merkins

 

Keeping with the theme, on to the next parking lot to finish up with some leg work. Cones are set up for a Quarter Pounder:

Sprint 25 yards, perform 25 Toy Soldier’s and NUR back

Sprint 50 yards, perform 50 Bobby Hurley’s and NUR back

Sprint 75 yards, perform 75 Mountain Climbers and NUR back

Sprint 100 yards, perform 100 Squats and NUR back

 

Legs are pretty spent at this point so fellowship mosey across the street to the start and finish up with a round of flutter kicks called by Swimmer.

 

Moleskin

As we all prepare for Christmas over the next two weeks I hope you will take time to remember what this season is about…..celebrating the birth of Jesus. The Christmas season has become so commercialized that it seems that we are trying to “squeeze in” Jesus whenever we have time in an attempt to keep the real meaning of Christmas alive. This year, work on keeping the birth of Jesus at the forefront of Christmas and “squeeze in” all the other stuff. Start your own family traditions that are Christ centered; read Luke Chapter 2 on Christmas Day, attend a church service, help a family less fortunate than yours during the holidays, etc..

 

“And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.”

Colossians 3:17

 

Announcements

Convergence this Saturday at 7am at Schiele – bring toys for Operation Sweet Tooth

Christmas Party this Saturday at 6pm – moved to Lewis Farms

 

Prayer Requests

Freight’s grandfather – illness

Tiger’s uncle – illness

Def Leppard’s daughter – college graduation and headed out to the “real” world

 

YHC took us out. Thanks to all of you for the push not only today, but the entire year. It’s an honor to be associated with such a great group of HIM’s.

Broke

12/12 Prison Break

4 men ran various distances

Aye

© 2019 F3 Gastonia

Theme by Anders NorenUp ↑