F3 Gastonia

Fitness, Fellowship, Faith

Day: December 18, 2018

“We _________ Kings”

How many Kings ( Mägi) went seeking the infant Jesus Christ at his birth? I presented this earlier today on Twitter as a brain teaser as it was asked of our church congregation some 24 years ago . Answer will be in the final paragraph …. although why not read along for a moment…

The main purpose I chose for this morns exercise was to be a challenge to our brains which Pedal learned very quickly as he had to reset when I called for seal jacks during warmarama ( I believe he was ready for SSH ( but I will probably never call for these again as we seem to have overused this and reached our goal for the rest of the decade!) I had also tweeted the Ickey Shuffle wanting to see if that would rouse pax . Not successful😢

Started with pledge morroccan night clubs  the aforementioned seal Jax plank Jax and rocky b’s All cadence to 10.

I was hopeful for more pax but had figured Roadie wouldn’t make it since he took Oompa Loompa to the football fiasco with the Panthers …… however

there was a set of buckets with sand to be used as timer farmer carry to end of covered area and back about 1 minute

i had a yoga ball for either crunches with back against ball or derkins ( feet up)

two light dumbbells for straight arm raises

two (new) kettlebells thank you Hipaa for telling me where to go and buy these ….. lighter one single arm clean …. heavier was for forward swing

slam ball  (new as well) for slamming or crush with squat

medecine ball (my m’s) for tricep extension

jump rope ( yes I brought it back)

and lastly I gridded our agility ladder with paper listing 11 exercises inin outout / lateral Carioca / single foot each square/5 hops and run / backwards and/ or forwards in and out / and the Ickey Shuffle

for music I had tweeted that we we’re sweating to the oldies ….

years ago my wife and I discussed whether or not there would be oldies stations when we got older playing Ministry , Skinny Puppy ,  White Zombie  etc… so with that in mind….

todays selections were Are You Gonna Go My Way, Back in Black , Immigrant Song, Black Betty , thunderstruck Bawitaba, Sabotage and Berzerk

At some point I heard a train called for 5

ran on program until time called thanks to Pedal

this program was to challenge each of us to utilize our brain power thinking and if and when possible increasing speed in each exercise ( wasn’t surprised to see Hipaa crushing it)

prayers for Pedals M and Toto

Announcements … Saturday  at Yank moved down street due to Santa Hussle 5k and next Tuesday no Bulldog but Storm May be open …. look for info …

now lastly … the answer is “more than one……..”

please, don’t simply believe what I say, grab your bible … the only mention is in Matthew chapter 2

 

Where 2 Or More Are Gathered

Three other HIM joined YHC for his weekly Rivermen Run Club group run, this evening held in the glow of Christmastown.  We ran some miles, did 5 burpees and at least 1 Kirk burpee (in a future Q, YHC will incorporate).

Grateful to see my brothers for some Christmas EC.

When do you stop F3(? From my 2.0)

11 showed today oddly enough this is my 11th month being a part of F3 and the last time I will Q in my 30’s thus the name of this post.
Warm up SSH,morocon night clubs,mountain climbers,squats all in cadence x15
Mosey
Bottom lot 4exercises x10 then a lap do this 4x merkins,peter Parker,Parker Peters,seal jacks. By lap 3 pax were breathing heavy. Plank for the 6.
Mosey back to the flag and Gumby and slaw both needed to do some burpees so we did 5 at the speed bump.
Did 2rounds of 4corners 5 burpees per corner total of 40. After this what better time to do some sprint work. Sprint down to one tennis court 50 squats then nur back. Sprint two courts 25 imperial walkers then nur back. We did this til we got 100 reps in and some sprints also. Time was still on the clock so we did an Indian bear crawl on the lines of the tennis court. 3 minutes remaining let’s do some Mary. 50 merkins,25-30 of something then 50 lbc’s time.
Follow up to the ?.
My son was talking with me last week I turn 40 Thursday and all year I feel like I have fought to stay away from this day. 11months with f3and 45lbs lighter I know now who cares about that # I’m healthier happier & more involved in life than ever before. My son asked the ? Above and without hesitation I said “when I die” I knew at that moment I have made a true life change, my habits thoughts and wellbeing have all changed. When you are giving thanks or talking about gifts during Christmas remember what we have with F3 is a gift. It was an honor to Q today. I look forward to being in the Gloom with you all until death do us part😎
Prayer request:
Assfault lost a close friend yesterday remember him and the family in your prayers. MW’s father in law is coming home after triple bypass surgery. Remember the season and thankful that operation sweet tooth was a success.

The Bed Pan is full..

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