F3 Gastonia

Fitness, Fellowship, Faith

Day: September 6, 2019

Pre Climb

Plegde

Warm up:

burpees x 5 (train)

SSH x 10

Merkin x 10

Mosey the long way to the parking deck, stop and plank for the six about half way there.

I think I hear another train 5 more burbees – continue on to the parking deck

 

Now for a few trips up the stairs and back down:

9 of the called exercise at the bottom, run the stairs for 11 at the top -stairs  back down to the bottom (plank, LBC, or squats until six arrives back at the bottom)

Burpees

CCD

Sumo Squats

Oblique  crunches (right side bottom & left side at top)

Merkins

Mtn Climbers

Bobby Hurleys

LBC

Flutter kicks

Change it up a little – run each level to the top and back down the stairs

Change it up yet again (boy time went by slow this morning) – run stairs to top touching every step, lunge walk the top level to second set of stairs and back to the bottom -Bernie Sanders the bottom level to start

rinse and repeat

rinse and repeat

Let’s take one more trip to make is an even 14 -run stairs to the top, touching every step, walk to the second set of stairs and Bernie Sanders back down to the bottom.

Start mosey (the long way)back to start, stopping at the benches for some dips x 10 and squats x 10 – continue mosey, stopping at the wall near bridge for some wall sitting (right leg on left for 30 seconds and left over right for 30 seconds)

OK 6:14 -mosey turned into a jail break ( I believe i was in the lead until i had to stop at my car to get my phone) before Stinky bird, Gump, and Buckeye blew by

 

Announcements:

BRR ruck is going on as we speak

9/11 Mem. Stair Climb on 9/14

JJ 5K

Stop Soldier Suicide 5K

 

Prayer request: spoken and unspoken

Out with Prayer

 

Thanks for allowing me to lead you all this morning!  Much needed…….

 

EZ Rider

 

 

 

 

 

Early Birds

It’s not unusual to see PAX getting in some EC before a workout, but it was unusual to see so many of them doing it today. Not sure how many miles everyone put in, but there were quite a few that definitely logged more than 5. With all the races coming up and cooler weather ahead, take advantage of this mid-week running AO to get yourself ready.

 

Announcements

BRR Ruck – they are on the course as I write this. Good luck guys and stay safe!

Stop Soldier Suicide 5k/10k in Belmont on Sept. 21st – SFN event

JJ 5k in Stanley on Sept. 28th

Site Q’s are collecting money for Rotary Club project to install bathrooms at Downtown Pavilion

Tiger is looking for golfers to participate in Shocker’s charity tournament on Sept. 26th

 

Prayer Request

Huck and family

Def Leppard’s M

Slaw’s father

Dr. Feelgood and family after passing of mother

 

Out with prayer.

 

I’m Broke

 

A Countdown to Suicides

YHC pulled in at Midoriyama a little early to get some cones set up and low and behold there’s HUCKLEBERRY! No better place to kick off a 40 day challenge than the AO most famous for mumble chatter, whining, heat and of course the JV style workouts. PAX continue to roll in and when 17:30 hits we’ve got a total of 13 seasoned professionals ready to put in some work. After the short version of the disclaimer and the pledge, we skip the warmup and head out.

 

Mosey to the small soccer field and circle up for a countdown. Four exercises, all done IC, starting with 10 reps and working all the way down to 1. We did these quick with no rest between exercises and it definitely got the blood flowing. Exercises were SSH’s, Merkins, LBC’s and Low Slow Squats.

 

Next up was a “modified” version of Rugby Sprints. PAX perform called core exercises until YHC says go, then run a suicide to the cones set up across the field. Instead of the normal walking to cool down, run a lap around the entire field. Three rounds of this with Flutter kicks, American Hammer’s and Rosalita’s. This routine gassed everyone pretty good, so YHC decided this would be a good time for a little talk.

 

The Q Source discussion last week was on Candor and how a virtuous leader is not only willing to tell others the hard truth, but is willing to hear it. After leaving Q Source YHC started to think about something else…What does it mean to be candid with ourselves? Is our perception of ourselves accurate, or is it some kind of story that is running through our heads? Take some time this week to step back and take an honest look at yourself and determine what you need to do to make yourself better. Now back to our regular scheduled programming…

 

More suicides!!! Run to first cone, do 5 reps of called exercise, then back to the start for a burpee. Run to the second cone, do 10 reps, then back for a burpee. Continue with 15 reps at third and 20 reps at far cone. Two rounds total, HR Merkins and Big Boy’s.

 

Back to the flag for 6 minutes of Mary and we’re done.

 

COT

Announcements

BRR Ruck – they are on the course as I write this. Good luck guys and stay safe!

Stop Soldier Suicide 5k/10k in Belmont on Sept. 21st – SFN event

JJ 5K in Stanley on Sept. 28th

Site Q’s are collecting money for Rotary Club project to install bathrooms at Downtown Pavilion

Tiger is looking for golfers to participate in Shocker’s charity tournament on Sept. 26th

 

Prayer Request

Huck and  family

Def Leppard’s M

Slaw’s father

Dr. Feelgood and family after passing of mother

 

Def Leppard prayed us out.

 

I’m Broke

 

 

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