F3 Gastonia

Fitness, Fellowship, Faith

Day: December 26, 2018

Rocks and Goals

12/26/2018 Snoballs
After posting at Snoballs last week, Gastone asked for Q’s so I jumped on the after-Christmas Q to motivate myself to keep posting. I figured a very light crowd but 12 strong fought the urge to fartsack so here we go. Welcome to F3 Greensboro’s Jigawatt, Kevin Bogacki in town for the holidays.
Warm Up SSH x 15 IC, Hillbillies x 20 IC, Low Slow Squats x 15 IC.
Pledge
BLIMPS with a run between.
Burpees 10 OYO, run down to Martha’s picnic shelter
Lunges 15 Each leg, run about 0.25 miles around track.
Imperial Walkers 20 IC, run about .25
Merkins 25 IC, yes I said “In Cadence” Sister Act, so you can call them since you like to talk so much, run about .25
Plank Jacks 30 IC, Soon to be groom Gold Digger called these for me. Run about .25.
Squats 35 IC, modified to 20 for time and Q’s tired legs. Run up to the rocks near the bank.

Select your rock. Curls x 30, Chest Presses x 30, Shrugs x 30, 2 Sets. Running out of time.

Reducing Time Sprints. Ran out of time but we got a few sessions in.

Mosey back to the flag.

Throughout our workout, I was discussing Goals for 2019. I encouraged each man to think about setting goals for all 3 F’s. Make them difficult but attainable. Focus on “accelerating” this year instead of decelerating.

Announcements
Prayer Requests – Stroganoff’s friend’s family, Gold Digger’s Wedding.
COT
*NMM – Thanks to Stroganoff and Slaw for staying with the six today and encouraging him. That is one of the best things about F3. Stone Cold wore the weight vest throughout, Tclaps! Oompa was hanging with us even with a hurt knee! Great to see Dirt on this side of Gaston County. Gold Digger, Sister Act, Defib and Jigawatt were pushing the pace today. Keep posting Cheesehead! Nice work!

Tis Was….

Tis was the morning after Christmas and all throughout folsom not a creature was stirring not even a ……  hold up hacksaw  was stirring. Hack saw was the only one that showed up to put in work. With his knees still giving him problems this HIM still showed up to prison break and put in work. The Q for the day overslept like a true fartsacker would.

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