F3 Gastonia

Fitness, Fellowship, Faith

Day: January 4, 2019

Pub post Christmas

10 posted for post Christmas run/ruck. Usual path down Armstrong to New Hope, around bank and back. HIPAA is ready for Disney! Strong work by Whoopee, Bedpan and Stroganoff! Inspired by Mayor posting early and Oompa pushing the rock. Good to see Utters in from Greensboro – always a pleasure my friend. Thanks to Slaw and SA for the push especially at the end.

Until next time Defib out!

Hips Never Lie!

Pockets asked if anyone could pick up the Q for him so I did. I’ve been battling some Hip and Back problems for what seems like forever now, and one of my goals for the start of the year is to really concentrate on getting it fixed. For this Q I incorporated some of the exercises Ive been doing, because I know some of the other Pax can probably use them too. Of course I couldnt leave out a Fan Favorite at Midoriyama FORM RUNS!


  1. SSH x 10
  2. Don Q x 10
  3. Hip Strengthening Leg Lifts on Bleachers

Mosey to big parking lot

The Thang:

  1. Butt Kicks
  2. High Knees
  3. Leg Swings
  4. Lunge Walk with 2 step Hamstring Stretch
  5. Goose Steps
  6. Side Lunge Walk
  7. Form Runs 3 mins
  8. 20 Yard Sprint x 4
  9. Plantar Flexor Stretch x 10 ea Leg
  10. Hip Flexor stretch w/ side bend (on knee)
  11. Push Up Butt Kicks X 10
  12. Frog Walks w/ Twist x 5 ea. side
  13. Fire Hydrant Circles 3 Sets x 5 circles ea. direction ea. side
  14. Page Turns
  15. Leg Crossovers
  16. Plank- Cobra-D Dog-Inch Worm from Curb to Curb
  17. Form Runs 2 mins

Mosey to Flag


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