F3 Gastonia

Fitness, Fellowship, Faith

Day: January 10, 2020

Two Years and Counting

Two years fly by! Hard to believe it has been 2 years since my first post. It’s definitely one of the best decisions I’ve ever made. I’ve improved in all 3F’s in the past 24 months and, as a result, I truly believe my life has improved! There is a huge value by being part of F3 so I’m always looking for ways to invite friends to join us and encouraging Kotters to get back at it.
Ratchet, who has been MIA for the better part of the past 6 months, is trying to get back into the routine and had the Q. He reached out to me last week asking if I’d pick up the Q for him. I’m always willing to Q and I told him absolutely, with one condition…he had to post. It was great to see him at Folsom this morning and living up to his end of the deal! Welcome back Kotter!
Warmup: SSH, Mountain Man Sheeterz, and Don Qs.

The Thang: We mosey to the flag, Bedpan leads some core work while I pickup the 6. Pledge and short mosey to the large parking lot at the park entrance.
Today, we’ll did the Zachary Tellier WOD in honor of a US soldier who died from gunshot wounds serving our country and fighting the Taliban. With the tensions in Iran right now and troops being deployed, it seemed a bit fitting to honor a soldier!
10 Burpees, run a lap around the parking lot.
10 Burpees, 25 Merkins, run a lap around the parking
10 Burpees, 25 Merkins, 50 Lunges, run a lap around the parking lot
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, run a lap around the parking lot.
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, 150 Squats, run a lap around the parking lot.
We mosey back to the parking lot. I had something else in mind but time was running short so I called an audible.
Superman-Ironmans – 10 IC
Flutter Kicks – 15 IC – I have recently found that flutter kicks are both more difficult and put less pressure on my lower back if I put my hands behind my head and put my upper body in a crunch. I realized this a few weeks ago doing little baby flutter kicks (the Freight special!). Several tried it and agreed. As with all of us, I’m not a professional! That being said, give it a try and see if it helps you.
Repeat both exercise. Time!

COT: Two 5k’s coming up – Jan 25th is a fund raiser for Lincolnton Middle School. Sign up! See Sparky for more details. Meet at Ingles Monday morning to run at 5:30 – be in Ingles by 6:00am for a little bible verse discussion and other 3rd F thangs! We’re just trying it out to see if there’s interest and see if we can make it a regular thing. Sparky and Wichita are leading the charge but I think this will catch on quickly! Be part of it! Prayer requests: Medicine Woman, Gumby surgery, our troops and the Iran tensions. I’m sorry if I’m forgetting any others, I should have made a note!

Moleskin: I could rattle on and on about all the great memories I have made in F3 and how great I believe F3 is. I’ll just keep it short and simple though and say Thanks! Thanks first to Sparky for inviting me and thanks to everyone I’ve met along the way that make F3 a great thing to be part of!


The long road

10 PAX got a little better or worse, depending on how you look at it, at Midoriyama Thursday night.


Seal Jacks, Don Q, Merkins, Morrocan Nightclubs, Arm Circles

The Thang:

At the first light pole out on the road I explained we needed to get to the far parking lot to do some of our workout. We could easily run there but that would be to simple. Instead we bear crawled, crawl beared, crab walked forward and backward, lunged, hopped, broad jumped, burpee broad jumped, and chilly broad jumped(look it up) our way down the road. This caused a lot of grumbling right out the gate!

At the parking lot we did Billy Madison(look it up) with various exercises I listed out. Some in cadence, some not. Burpees were for graduation. I really enjoyed the conversation about what life was like for each of us during those years. Well except for DL’s junior high days! Don’t ask him.

Next we circled up for some howling monkey’s.

Back at the flag we crunched in some Iron Hulk up to about 7 or 8 I think.



Announcements-Goruck training Saturday 0530 at Folsom, More rumors about a Nantan Impeachment


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