Fitness, Fellowship, Faith

Day: May 20, 2020

Alexa

It was raining so I knew the tough ass PAX of F3 Gastonia would still post at Midoriyama on Tuesday. Well 6 did anyway. There’s usually a bit more than that. I’m sure it wasn’t the rain though.  Probably a wreck in all the traffic on 85. Shortage on face mask maybe. Anyway 6 is right in the middle of what some say is the desired number of 5-7 per small workout group. Dr Seuss said Alexa told him there was going to be a break around 5:30. Then he noted she was in a bit of a mood. Women! I’m I right? Well she lied and it it kept raining so we broke out in a sprint to the shelter down by the lake. On the upside Linus wore his duck shoes so he was prepared! No bad weather just bad gear right? Having been through this many times I always have that rainy day workout ready. It had been a while since I’d used it though. There were some strange exercises even I didn’t recognize.

Mosey to the shelter

Warmup:

SSH, morrocan mightclub, jump rope, high knees, superman, iron cross

The Thang:

40 seconds on 20 second break

Merkin, Flutters, squat jump

10 burpees

Pointers, freddy mercury, box jump

10 burpees

ski burps, lbfc, calf raises

10 burpees

Rinse and repeat

After the 2nd round we had enough time for 3 more exercises then it was off to the start

COT:

Prayer Request-Def’s son, SA’s daughter, those struggling during this time.

 

 

Prison Break

Great breezy  morning at the Prison this morning. We all broke out quickly to get our mileage in I believe everyone got in around 5 miles or more. Everyone in training for the Ville to Ville coming up in a couple of weeks. Its going to be great!

 

Announcements

Ville to Ville

All AOs open regular time Monday morning if anyone wants to do differently just make it known on twitter or slack.

 

PrayerRequest

Clavins M

My M were expecting our little girl in about 3 weeks. Thank you guys for your interest and prayers about that!

Sister acts daughter

 

Thank you guys for the support and pushing the rock at this AO. We are getting better every day lets stay focused!

Don’t let pain be a voice in your life and lets be spiritually, mentally and physically tough for those around us everyday.

No matter the situation know that God is in control, he knows your heart and will always push us to be better!

 

More Than Expected

Given the weather recently and forecasted, YHC wasn’t sure if this wasn’t going to be a solo Q.  But YHC found 1 already present upon arrival with 2 more following in short order.

0530 hits, so lets get started.

YHC sorta did a disclaimer since all present were F3 veterans and had posted recently.

Pledge.


Warmup:

GoofBalls x 10 IC
Merkins x 10 IC
MNC x 10 IC

Mosey to shelter near Turd Shack in Martha’s by way of maintenance shack.

Upon arrival, YHC announced we would be doing some exercises and some running.  All present thought this a novel idea, so here is what we did….

3 Sets of:
15 Squats, 15 Overhead Presses, 10 Reverse Lunge
Run to 4th Light in parking lot and back.

3 Sets of:
15 Big Boys, 15 Calf Raises, 10 Burpees
Run to 4th Light in parking lot and back.

3 Sets of:
15 Monkey Humpers, 15 Rocky Balboas, 15 Reverse Crunch
Run to 4thLight in parking lot and back. (For the middle set, we did 65 SSH instead of the run)

3 Sets of:
15 Merkins, 15 Plank Jacks, 15 Mountain Climbers
Run to 4th Light in parking lot and back. (For the middle set, we did 65 SSH instead of the run)

3 Sets of:
15 LBCs, 15 American Hammers, 15 Crunchy Frogs
Run to 3rd Light in parking lot and back.

After the last set of exercises, we started the mosey back to home.  Along the way, there was also some Nurring.  We reached the entrance to the park.

Here we stopped for 15 Flutters before continuing on to where we started.

Time!


Prayer Requests:

  • Clavin’s M and Family
  • Gastone’s FIL

Tube took us out.

 

Until Next Time….

Watts Up Powering Down.

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