F3 Gastonia

Fitness, Fellowship, Faith

Day: December 29, 2018

Santa Hustle

16 men showed in Belmont this morning to participate in the Santa Hustle 5k/Half Marathon. Timeframe, Oompa Loompa, and Clavin completed the 5k. Good job guys. Boudin, Orangeman, Buckeye, Def Leppard, Gold Digger, Radar, Fonda, Breaker Breaker, Edison, Sister Act, Sargento, and Diva all completed the Half Marathon. This wasn’t an easy course, with LOTS of hills. Great job by all PAX today, way to push. We represented F3 well today.

There was some pain

Seven today for the most recent version of THE Pain Lab. After Linus lead us all in the warmup: we headed to our corner of the parking lot. Partner up. Dora 1,2,3… 4 and 5.

100 squats / 200 merkins / 300 calf raises / 400 flutter kicks and 500 lbcs. Each partner did half of the above exercises each.

Route 66 Partner 1 does bear crawls and merkins while Partner 2 does crab walks and WW1. Switch

11s with dips and derkins. Omaha because, you know, if you can’t do it don’t Q it.

Circle up for PAX choice. Those selected were Alphabet, Imperial Walkers, Low slow squats, deconstructed burpees, overhead claps and two others that I can’t remember.

Rudolph leads us in 400 lbcs IC waiting on the boot campers.


Announcements and Prayer requests: Linus took notes.

BOM: Linus closed us in prayer.

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