F3 Gastonia

Fitness, Fellowship, Faith

Day: March 28, 2019

Return of The VERN

YHC was pondering a kettlebell theme for this am with little running.  Omaha at 0500 to the Vern.  Good call because there were 13 HIMS ready to go.  Tesla finally came dragging in, AKA Daddy!!!

Disclaimer was given for the 2 FNG’s that Doodles brought out.   Probably wasn’t the best but I think they understood, at the least the idiot part.

Warm up; SSH x 15 IC, Toy Soldiers x 15 IC, LBC’s x 15 IC, Mericans x 15 IC, 10 Burpees OYO.

Thang; VERN

10 Pull ups

Run 200 meters

25 Mericans

Run 200 meters

25 LBC’s

Run 200 meters

25 Dips

Run 200 meters

Rinse and Repeat for 5 Rounds.

Moleskin;

We had to modify the pull-ups since there is no bar available, so we did inverted PU using the lower bar of the gates that lead toward the base ball fields.  This worked well with the exception of the first set due to 14 HIM’s trying to go at one time.  After round one began we spread out enough and did not face that issue again.  Buckeye set the pace and had to be running sub 6:30 between exercises, Impressive sir.   Strong work put in by all Pax.  FNG’s were 18 I believe, hung in the middle of the pax and seem to have no problem, nice work men.  Sister Act, as always was pushing the pace and finished with Buckeye, respect brother.  All of the Pax were pushing themselves and the Vern doesn’t disappoint.  We finished the 5th round covering 2 1/4  miles and had about 10 mins to spare.  Circle up for 5 min of Mary.  Several pax called an exercise until the 5 was up.

Pledge

COT; Namorama and naming FNG’s.  Josh Beck-Headcase, Dillon Collins-Scribbles

BOM; Announcements, Prayer Requests, Breaker Breaker took us out.

Thanks for the oppurtunity to lead you men.

 

 

Ages 8+ 2-? players

Pedal reached out to YHC late Sunday to take over his Q for Bulldog due to a backiotomy. Not a lot of time to plan a weinke as I’ve been preparing one for the convergence. Time to break out PAINOPOLY.

Forgot the flag but Google images always comes through in the clutch. Pledge

Warmup

SSH

Imperial Walkers

Goof Balls

The Thang

We played PAINOPOLY

Watt’s Up and I had a heated battle for property ownership. We went to Jail once, landed on a Rail Road, and drew the Queen Burpee card from Community Chest. 30 Burpees total were completed. At one point I recall Watt’s Up saying this board aint no joke. You’re damn right it’s not! By the end of the game we were both bankrupt and sore.

Announcements

Convergence, SFN/CFN, Mt. Mitchell

Prayers for Watt’s Up son

AYE!

HIPAA

Who ya gonna call? Ghostposters!!

Arrived at Diablo ready to serve ….single serve?
Alrighty then.
Warmarama : One SSH, MNC, Don Q, overhead claps all ‘cadence’ counts if 10, then 10 squat jumps OYO
Ruck on to Gastone’s Hill
Set playlist for One by Three dog Night , o Solo Mio ( scrap that …. change station) and All By Myself …. now let’s speed it up with One from Metallica!
Too much time on my hands so new playlist included SheBop by Cyndi Lauper, Vaseline by STP, Longview by Green Day, Darling Nikki from Prince and Billy Idols Dancing With Myself …. after this things got sticky……
Let’s go shake stuff loose on the climb up doing 10 squats per mailbox and 10 heels on way down.
Much complaining from assembled pax ,,,, feeling sore from added weight in sack , wanting to remove or throw down and never return, but suddenly riding like s Phoenix I receive inspirational words from an unnamed pax to persevere ( as that is my word for the year) and i mydclf through.
Grab two small bricks with 3 sets of following:
Raise arms at sides x10
Clap arms in front x10
Piston overhead x10 per side
Complete exercise by planking at curb lift one brick at a time up to curb and back down for a total of 10 ( entire routine was single count)
Recording failure during namearama
Announcements …. usual
Prayers for Boudin surgery April 26
Youth pastor Stuart Payne fromBethlehem Church …. new setbacks and difficult decisions for their family

Thank you, Tater Hole

7 at Folsom this morning.

Warmup: SSH, Toy Soldiers and Moroccan Nightclubs

Pledge

Mosey to the tennis courts.

AMRAP exercises for two minutes with a break and/or and lap in between.

Back at the start for some mary.

TIME

Announcements: Convergence this Saturday, Mt. Mitchell hike on 05/05, Community Foundation run on April 13th, Keep Pounding 5k on June 1st (get with Ratchet.  He has a team signed up in honor of his son, Action Jackson).

http://events.carolinashealthcarefoundation.org/site/TR/Events/2019KeepPounding?team_id=15043&pg=team&fr_id=2072

Prayer requests: each other, Big Pappy and his family.

BOM: YHC took us out in prayer.

Men – this was not my best offering, and I apologize.  It looked ok on paper, but in actuality, this workout sucked.  Not the good kind of suck, just two levels below JV sucking.

Philippians 4:13

Huckleberry

© 2019 F3 Gastonia

Theme by Anders NorenUp ↑