F3 Gastonia

Fitness, Fellowship, Faith

Day: August 25, 2019

Last Monday at Neverland

Not as in the last, last but last Monday.   A strong turnout to start the week and the last week before the crumb snatchers return to school.   All led to a joyous occasion, where Gastone and Whoopee, unaware of who had the Q jumped at the chance.   YHC had it covered and was quick to say thanks, but no thanks.

Pledge

Disclosure

Warm Up

SSH x 40 IC

MNC x 30 IC

LBC x 20 IC

Merkins x 10 IC

Let’s mosey

Headed down Riverwood, stopping at a few lights for 20 squats OYO

Stop at the doctor’s office, broad jump to the first light, mosey back for 20 big boy sits ups

Rinse and Repeat x3

Mosey down into the neighborhood heading towards the back entrance to the park.   One of the Einsteiners in the bunch mentioned jumping in the pool.   At this point, the pax was already wet, so it sounded like a promising idea.   Omaha’d towards the pool, thinking this could be good or bad.   YHC woke up from his neverland dream and proceeded out the lot back down the road.  Stopping at the trail entrance for 10 quick burpees.

Lunge walk down the trial into the darkness.   Proceeded about 30 yards before omahing into a mosey.

Into the park down to the fork in the path.  10 more burpees

Mosey to the play ground for a modified cindy.  10 pull ups, 20 merkins, 30 squats

Rinse and repeat x5

Mosey out the back side, up the trail and to the club house or concession area at the fields

Pair up for some Dora

Partner A runs around the field while Partner B performs exercise

100 derkins, 200 American Hammers, 300 flutter kicks

Some groups made it, was running short on time so called it.

Mosey back to the start.  TIME

A number of announcements

Labor Day murph at the park 7:00 sharp.   Neverland will be closed at 5:30

Some great work put in by all.   YHC appreciates the push more than you would know.  Thanks for the opportunity.  Always a honor to Q.

Turtleman

 

Last Chance 2.0 Workout of 2019

Well gents,

It’s been a great summer and we have had a lot of fun at these workouts.  Today was filled with a lot of fun moments and finished us up right.  The first was when Sargento and Edison showed up without the 2.0s and joined us.  Edison got back in the car, I heard to go get his kids, but we never saw him again.  The Yank was also visited by a guy new to the area named RaRa, who appeared to have a great time and was always smiling.

It looked like rain was on the horizon, but we had a good turnout despite it.  Time started and Doodles move us to the concrete pad for the warmup.  After a few exercises to get loose, he donned the half pipe. Dads would count off as ones and twos and ones would go up the grass hill while the twos would do and exercise.  When ones would return, the twos would go to the stairs.  Dads would switch and hit the stairs and grass every other turn.  It didn’t take long for mumble chatter out of the 2.0s.  Then Doodles moved us up to the top of the track and split us up and half the group ran one direction and the others ran opposite.  That took us to Norwood.

Norwood had set up some baseballs. The first thing was dads would tag the 2.0s (they were supposed to stay within the baseballs – that didn’t happen).  Once tagged, kids did an exercise.  After all kids were tagged, switch and the kids tag the dads.  We did a handful of rounds.  Then it was relay time.  A dad bear crawls to the bats (25 yards away) with a kid on their back and runs back after getting to the bat.  Next relay was the dizzy bat race where you ran to the bats and spun five times and ran back.  I AM GLAD THERE IS NO FOOTAGE OF THIS. YHC got laid out around spin three.  Four and five were tough and I couldn’t make a straight line back to the group.  The same could be said for Sister Act and Roscoe.

Sister Act had something in mind to show the 2.0s what we really do.  He decided to run a triple nickel with burpees up top and then bear crawl around the fountain (quickly omahad to Bobby Hurleys at the back of the fountain.  Funny thing heard was when his 2.0s said their hands hurt during the bear crawl, SA promptly replied “well I have gloves on”.

That wrapped it up and we named an FNG and closed it out and had some Gatorade and fig bars.

I want to thank all of the dads for coming out this summer to support and especially the dads who took the leads.

Last Week of Freedom Q

In a week of back-to-school prep, it was great to take a break and lead this group of HIM’S! We kept it moving. Thanks, Milburn, for the push on Route 66 uphill! Thanks everyone for your strong work!

Pledge

Warm-up:

SSH x15,

Crunchy Frogs x15,

Nolan Ryans x10

 

Thang: 

Mosey to Fire station for O.P.P:

Partner up.

Partner 1: Overhead Claps while in People’s Chair (O.P. P.).

Partner 2 : 20 Peter Parkers,

40 Parker Peters,

60 Plank Jacks.

Flapjack

Mosey to picnic tables for Partner Forties:

I.C. with Partner:

30 Dips/10 Pattycake Merkins

25 Dips/15 Pattycake Merkins

20 Dips/20 Pattycake Merkins

15 Dips/25 Pattycake Merkins

Mosey to back lot for ALARMS:  Partner runs to end and back; Flapjack

100 Shoulder Taps

150 Squats

200 LBC’s

250 Russian Twists (American Hammers)

300 Mountain Climbers

Mosey to fire station for Route 66:

Up hill with CDD’s

Announcements

Prayer Requests

Name-o-rama

Crossroads/ Persuasion

8 men avoided the sack this morning and put in a few miles at crossroads!

Q source was about Persuasion this morning, and how it is a necessary tool for leadership! It is a tool we use to help lead each other, our community, and especially our family!

Thank you men for allowing me to lead!

1 minute times 5

Warm up.

Side Strddle Hops
Squats
LBCs
Merkin

1 minute – Goble Squats
1 minute – 2 armed Swings
1 minute – Tricep Externsions
1 minute – American Hammers
1 minute – Curls

Squat/Curl/Press

1 minute – Shoulder Prees squat
1 minute – Dead Lift
1 minute – Tricep Externsions
1 minute – American Hammers
1 minute –

Squat/Curl/Press

1 minute – Shoulder Prees squat
1 minute – Dead Lift
1 minute – Tricep Externsions
1 minute – American Hammers
1 minute –

Squat/Curl/Press

Mosey around the parking lot

REPEAT

1 minute – Goble Squats
1 minute – 2 armed Swings
1 minute – Tricep Externsions
1 minute – American Hammers
1 minute – Curls

Squat/Curl/Press

1 minute – Shoulder Prees squat
1 minute – Dead Lift
1 minute – Tricep Externsions
1 minute – American Hammers
1 minute –

4 minutes of Mary.

 

PLEDGE Should’ve been here!
Announcements
COT

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