F3 Gastonia

Fitness, Fellowship, Faith

Day: February 9, 2020

Getting Right at Crossroads

11 PAX resisted the temptation to fartsack and posted at Crossroads to continue to “Get Right”.  Some ran 5, some ran more, some ran less but we all got better!!  Welcome FNG “Elmer Fudd”!!

Mayor joined us for QSource, where 12 of us had great discussions on “Get Right”(Q1).  Thanks to everyone that attends QSource…we are all continuing to grow!!

Until next time Pizza Man is OOUUTTTT!!!

Announcements:

Axe throwing 2nd F – 2/21
5 year convergence – 3/21 at Martha’s
Shooting guns – 3/21 afternoon

 

 

Coconut Horse 2-9-20

We had a few runners.  The greenway was muddy.  The weather was cool.  We had fun.

Until the next one.

Aye!

Stroganoff

Folsom 2/1

15 men showed up to Folsom ready to put in some work.  No FNGs, time to work!

Warm-up:

Grass pickers

The Thang:

 

Short mosey to the tennis courts.  First workout called here is the “Killer B’s”!!  We all lined up on the side line of the first court.  It goes like this;

Broad Jump 10 yards

10 Burpees, 10 Bonnie Blair’s, 10 Big Boys

Broad Jump 10 yards

10 Burpees, 10 Bonnie Blair’s, 10 Big Boys

Broad Jump 10 yards

10 Burpees, 10 Bonnie Blair’s, 10 Big Boys

Bearcrawl 30 yards back to start line

Complete this for 3 Rounds.

This was a gasser for sure.  That was 90 Burpees, 90 Jump Lunges, 90 Big Boys, Broad Jumps, and Bear Crawls in the first 20 minutes of the workout.  Nice work men!!

We would stay on the tennis courts for the next exercise.  We all lined back up on the sideline of the first tennis court. Start with 10 Hip Slappers, mosey to other side of the first court for 10 Hand Release Merkins, then mosey back to start.  Then 10 Hip Slappers, 20 Imperial Walker Squats, mosey to other side of 2nd court, 10 HR Merkins, and mosey back.  10 Hip Slappers, 20 IW Squats, 30 Peter Parker’s, mosey to 3rd court for 10 HR Merkins, mosey back.  10 Hip Slappers, 20 IW Squats, 30 PP, 40 Flutter Kicks, mosey to 4th court, 10 HR Merkins, mosey back. 10 Hip Slappers, 20 IW Squats, 30 PP, 40 Flutter Kicks, 50 SSH, mosey to 5th court, 10 HR Merkins, mosey back.  Finally 10 Hip Slappers, 20 IW Squats, 30 PP, 40 Flutter Kicks, 50 SSH, 60 Merkins, mosey to 6th court, 10 HR Merkins, mosey back.  Nice work men, way to push!!

Still some time left, so let’s do some Rugby Sprints.  Start on sideline of 1st court again.  Basically AMRAP called exercise until Q says go, then sprint length of 2 courts, spint again, then walk.  We did this for 5 different exercises!!

With time running short, we headed back to flag.  Had enough time for a round of Jacked Up.

50 SSH

40 Seal Jacks

30 Plank Jacks

20 Crossover Jacks

10 Smurf Jacks

Time

Announcements:

5 year Convergence 3/21 at Martha’s

Prayer Request

Nameorama

Honor to lead today men.  Way to push,and stay at it!

Sister Act

 

 

Curb Hop

YHC had been on the outs most of the week, fighting a cold.
Nothing makes you feel better than gettin after it and helps get the snot out the sinuses.

Oompa has a new job with the local Mob of Gaston county.
I noticed he had two kills while running this morning, then he hopped a curb and spun the tires in the classic Mob car a Lincoln.

The Bed Pan is Full.

2nd F Axe Throwing
P200 Werk
Convergence
Also Shootin Guns

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