F3 Gastonia

Fitness, Fellowship, Faith

Day: July 9, 2019

Tomorrow Morning’s Side Hustle

Warm up.
SSH 20 IC, Squats 10 IC
Merkins 10 IC, LBCs 10 IC
Pledge
Mosey towards park playground
Stop at front parking lot
– LBCs 10 IC, Merkins 10 IC
– Squats 10 IC, SSH 20 IC

Stop at mid parking lot
SSH 20 IC, Squats 10 IC
Merkins 10 IC, LBCs 10 IC

Playground
5 pull ups, 10 merkins, 15 squats, 20 lbcs < Do SSH when finished.
5 pull ups, 15 merkins, 20 squats, 25 lbcs < Do SSH when finished.
5 pull ups, 10 merkins, 15 squats, 20 lbcs < Do SSH when finished.

10 count

5 pull ups, 10 werkins, 15 staggered squats, 20 Freddy Mercuries < Do SSH when finished.
5 pull ups, 15 werkins, 20 staggered squats, 25 Freddy Mercuries < Do SSH when finished.
5 pull ups, 10 werkins, 15 staggered squats, 20 Freddy Mercuries < Do SSH when finished.

10 count
Mosey around something / End up in parking lot
DORA
100 Merkins, 200 squats (5 booyah merkins when switching), 300 LBCs

If time permits:
Playground
5 pull ups, 10 merkins, 15 squats, 20 lbcs < Do SSH when finished.
5 pull ups, 15 merkins, 20 squats, 25 lbcs < Do SSH when finished.
5 pull ups, 10 merkins, 15 squats, 20 lbcs < Do SSH when finished.

10 moutain climbers IC
Bear Crawl to next line – hold it
10 moutain climbers IC
Bear Crawl to next line – hold it
10 moutain climbers IC
Bear Crawl to next line – hold it

Folsom/Blocks

I pulled into the parking lot at Folsom, right at 530, jump out of the truck, and we get started!

Warmup- SSH 15ic, Toy soldiers 15ic!

Make a lap around the lower parking lot, stopping at each light post, grab 5 burpees, then head back to the launch point!

Everybody grab a block and circle up!

20 to 1

Squats, Shoulder Press, Curls, Triceps

20 of each, 19 of each, 18 of each… down to 1!

We took off for another lap with burpees! Then circled up for some Mary! Time!

Announcements- 2.0 workout July 20th at Folsom, tubing trip later that day, Ragnar run if interested get withDefib!

Prayer requests- Montross mom, Hacksaws son-in-law who was deployed last week, our families

Thanks for the opportunity to lead!

 

 

Gaming Good Time

Standard Disclaimer.

There was no flag present (Q fail #1), so there was no Pledge (Q fail #2).

WarmUp:

10 SSH IC

10 Merkins IC

10 LBCs IC

The Thang:

We played Pain-opoly.

If you don’t know what that is, you shoulda posted.

All were better for it.

Announcements:
Tubing: 20-Jul
F3 Dads @ Folsom: 20-Jul
Tronmoss 5K: 21-Jul
BRR Ruck (See Whoopee or Roadie): 05-Sep
9/11 Memorial Stair Climb (there is a F3GasHouse Team): 14-Sep
Bit of Hope Ranch 5K: 14-Sep
Tuna 200 (Need PAX for 2nd team): 25-Oct
Christmas Town 5K: 30-Nov

COT:

Montross’s Mother
All traveling
PAX

YHC closed in prayer.

Watts Up powering down.

15 pax showed to push the rock  at The Storm this morning.  No FNGs, so let’s get to work!

Warm-Up:

10 Burpees

The Thang:

Short mosey to the roundabout that is just in front of the school.  This would be where the fun would start.  Yesterday evening, Breaker Breaker put out the need for Qs in the month of July.   The pax responded and filled up the remaining spots, except for today.   I initially thought I would take it, but hesitated hoping that someone else would step in and take this Q.  I had planned to post at The Storm today anyway, so I really didn’t have an excuse to not take it.  I mention to the pax about stepping up and helping the site Qs, so time to lead by example.  I didn’t have a clue as to what to do today, so I started going through some of my past Qs  to get some ideas.  The Iron Pax Challenge is one of the first ones that I got to.  This was introduced last year by F3 Greenwood, and is a favorite of mine.  This is a challenging workout that will push you. Time to introduce it to the Storm.  At the roundabout you complete 5 exercises.  50 Squats, 40 LBCs, 30 Merkins, 20 Jump Lunges (count right leg), 10 Burpees.  Then run up the hill to the roundabout at the main road, and back down to the start.  This is done for 4 rounds.   This is definitely a challenge, and climb up the hill added to the misery. Everyone pushed hard.   Good work men!

After a short recovery, fellowship mosey to the front of the school.  Here 4 exercises are called.

Hip Slappers 10 (IC)

Dips 10 (IC)

Step-Ups 10 (IC)

Derkins 10 (IC)

We did 3 rounds of the 4 exercises.  Time running short, fellowship mosey to the flag.  Here YHC called 22 Merkins for the vets.  Time!!

 

Annoucements:

7/20 2.0 workout at Folsom, 7/20 Tubing,

Prayer Request

Nameorama

 

Appreciate the chance to lead today.  I encourage everyone to Q a workout.  Here I was looking for a reason not to, and it was the push I needed today.  Thankful for all the men of F3 Gastonia.  Keep pushing!!

 

Sister Act

Just A Bunch Of Runners

PrisonBreak was full of PAX wanting to get better. It was fairly cooler this morning yet the humidity hit after a mile or so in. Today brought  out a few men from across the river. There were no ruckers this go around, all runners, joggers, and interval trainers. Many miles were logged and even Dr. Seuss was sweating. Good work men.

Announcements:registration for  XMas Town 5k, Tronmoss 5k July 21,

COT; Montross’s Mother, Family in high shoals who lost daughter in river.

Pledge

YHC closed us in prayer

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