F3 Gastonia

Fitness, Fellowship, Faith

Day: August 30, 2019

Happy Birthday Freight

13 strong men including our young, Gen X-er Freight who will soon turn 40, so Happy Birthday to him as he showed up at his last workout in his thirties. I was hoping for a cooler afternoon for the Pax and myself but it’s still kind of warm at the region’s premier afternoon JV workout. Held outside, rain or shine, hot or cold, so let’s go!

Warm Up. SSH x 10 IC, Don Q’s x 10 IC, Hillbillies x 10 IC, 22 Single Count Merkins for the Vets called by our own crusty, old veteran Oompa Loompa (war daddy). Thanks Oomp!
Pledge to the flag. Merica.

Mosey to the small soccer field. Get a coupon (block or 2 bricks) and line up along the baseline.
Quarter Pounder with Cheese.
Run with your coupon 25 yards to the cone, 25 single count Merkins. Nur back. Run 50 yards to the next cone with your coupon, 50 Squats. Nur back. Run 75 yards with your coupon, 75 Mountain Climbers. Nur back. Run 100 yards, 100 SSH. Nur back. Distances may have been exaggerated for effect.

Coupon work. Everyone circle up and do Curls until Slaw can’t do anymore. I was counting on the fact that he had a heavy block and he had been out of town so this wouldn’t take too long but the old guy kept cranking way past when everyone else had to stop. Suns out, Guns out! Nice work Slaw! On your six for “Chest Presses” which I mistakenly called something like “trespasses” which immediately led to Freight reciting some version of the The Lord’s Prayer about forgiving our “trespasses” as we forgive those who “trespass” or “chest press” against us. Next was everyone’s favorite. We did Curls again, but this time as long as Sister Act was quiet! He churned away but eventually the need to provide “commentary and instruction” was too much and he stopped the curls and resumed his discussions. Watts-up and I decided our arms and chest were big enough so we put up the blocks.

Mosey to softball field #2 and a previously, unused hill on the 3rd base side. Partner Up, run down the steep, long hill and back up, then Booyah Merkins x 7 in cadence, yes I said in cadence. We repeated this 3 times. Dudes were getting it done!

Mosey to a shady tree between the softball fields for BLIMPS. 10 Burpess, run to another shade tree, 20 Lunges, run back to the other shade tree, 30 Imperial Walkers, run back, 40 Merkins then 50 Plank Jacks, run back for 60 squats.

I discussed my Word for 2019: ACCELERATE. I listed where I thought I stood in several areas as I tried to ACCELERATE. This is where I reminded everyone that this week’s Q Source topic is CANDOR. I had to admit that I have to say to myself to be better and do better if I am to ACCELERATE in 2019. Each of us should ask ourselves if we are improving or accelerating in our fitness, fellowship and faith and if the answer is no or even maybe, we should focus on what we can do to get better for those around us.
Mosey back to the flag.

Announcements
Huckleberry issued a 40 day challenge beginning Sept. 3rd.
Mt. Hollywood at regular time of 5:30 am on Labor Day
Labor Day Murph at Marthas at 7 am
Huckleberry issued a 40 day challenge beginning Sept. 3rd.
911 Memorial Stair Climb, Sept. 14th opening Ceremony 8:15 am
Stop Soldier Suicide 10K/5K with Speed for Need in Belmont, Sept. 21st 7:30 am
JJ5K Trail Race in Stanley, Sept. 28th 9:00 am
Ragnar Trail Run Oct. 5th
Tuna 200 Oct. 25th – 26th
Christmastown 5K, Nov. 30th 6 pm

Prayer Requests
Dry Rub’s Step mom passed away in Missouri
Boy named Asher with cancer, friend of Madoff’s family
Travel plans for many Pax
COT
Broke took us out!

Folsom – 27-Jun-2019

Attendance based on Twitter.

Rock was pushed.

The Fighting Yank – 08-Jun-2019

Attendance based on Twitter.

Work was done.

Coconut Horse – 03-Feb-2019

Attendance based on Twitter.

They probably ran or rucked.

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