F3 Gastonia

Fitness, Fellowship, Faith

Day: March 12, 2019

Spring Forward Karaoke

Disclaimer

Pledge

Meander to bank – While moving…

10 Arm Circles Forward

10 Arm Circles Backward

Moroccan Nightclubs

bank

10 Rocky Balboa

10 Calf Raises

3 Burpees

10 Dips

Mosey to AutoZone

AutoZone

3 Burpees

6 Burpees

Mosey to Shopping Center

Shopping Center

3 Burpees

There are 6 islands of parking spaces.

Starting on the right,

Do 5 Chilly Jacks @ first island increasing 5 at each island thereafter. (5, 10, 15, 20, 25, 30)

Nur R-L

Do 5 Outlaws @ first island increasing 5 at each island thereafter. (5, 10, 15, 20, 25, 30)

Karaoke L-R

Next Island

A Whoopee “10” Count

3 Burpees

Same as above but counting backwards – American Hammers (30, 25, 20, 15, 10, 5)

Nur R-L

Same as above but counting backwards –LBCs (30, 25, 20, 15, 10, 5)

Karaoke L-R

A Turtleman “10” Count

Then Turtleman trying to do a real count, but too slow.  Started moving before he got to 3.

3 Burpees

Same as 1st time with Mtn Climbers (5, 10, 15, 20, 25, 30)

Nur R-L

Same as 1st time with Squats (5, 10, 15, 20, 25, 30)

Karaoke L-R

Gumby – 10 Count

3 Burpees

5 Plank Jacks at every island back toward start.

JK2 informed Q there was only 2 minutes left…

Mosey/Jailbreak back to SnoBalls

 

Announcements

Convergence on 30th at Folsam

Latini Run on 30th

Community Run on 13-Apr

Mt. Mitchell Hike on 5-May

 

YHC took us out with a prayer.

 

Thanks for the opportunity to Q.

Watts Up powering down.

Block 66

Good to be out in the gloom this morning! 9 men showed this morning, no Fngs. 530 hits!

Warmup, Mnightcluds, Windmills, SSH!

The Thang! Grab a block!

Route 66 on the courts with blocks! There are 6 tennis courts, so it works out perfectly! We completed 3 different sets of Route 66, with 3 different exercises!

Blockees

Thrusters

Curls

got in a little over 2 miles, all men pushed, good job! Put the blocks up, said the pledge.

Announcements- Lincolnton 5k Friday April 5th in the evening, convergence at Folsom March 30th.

Prayer request- Nikki Baileys family, each other, unspoken

Thanks for the opportunity to lead!

 

 

 

 

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