Fitness, Fellowship, Faith

Day: December 22, 2016

Santa Claus is coming to town

4 men entered the gloom on a chilly December morning for their DRP, including 1 fng that Gomer EH’ed. After the disclaimer was given the warmup began.                                                                                                               

Warmarama: SSH, Hillbillys, Gravel Pickers, Don Quixote X15IC

Thang: Mosey down to lower parking lot to sidewalk towards the amphitheater, keep going to parking lot by the pond. Bearcrawl to every 3rd line do 5 merkins to the end and back to start. Some mumble chatter from our fng about needing some gloves.  Start a set of 11’s  with squats and Bobby Hurleys. Mosey to next parking lot for partner work. 100 merkins for P1 while P2 runs laps till P1 has his 100, switch for p2. Next was 200 lbc’s same format. YHC had to Omaha the last set as time was ticking and I had some other exercises that I wanted to do. Mosey to the amphitheater for some wall work. 10 donkey kicks OYO next was 10 hip slapper also OYO. Time was getting close and we had a fng to name so we start the mosey back to start. Huckleberry said he was disappointed that we haven’the done any big boy’s so who am I to disappoint. Get back to start and 22 big boys are obliged along with 22 merkins for the vets. We name our fng and said the pledge. (Thanks for the flag Gomer)

COT: Announcements, prayer request.

BOM: YHC took us out.                                                                                                                                                                                                                       Good job today men. Nice to have Gian join us today. It’s an honor and a privilege to lead today.

Some running required

4 faithful PAX posted on this chilly winter’s morn (the second, to be exact) with only a minor warning as to the running they would endure. I’ve been mostly sitting and holding a newborn for 4 months, so I was ready to see what our collective legs could accomplish if we set our minds to it. Quick warmup then onto the thang:

Burpee mile+ (I think the downtown loop is slightly longer than 1/4, although I’ve never measured it).

Next we moseyed to gazebo for a pull up ladder to try and make these easier than they are. Started at 1 rep, then increased reps for 5 sets in a row with a 30 second Al Gore in between.

We then moseyed to the wall and paired up for:

1st partner run to top of stairs, stop for 10 spider man merkins, runs around and back (other partner wall sit). Flip flop.
1st partner run to top of stairs, stop for 20 CDD, runs around (other partner plank). Flip flop.
1st partner run to top of stairs, stop for 30 mountain climbers (other partner wall sit). Flip flop.
1st partner run to top of stairs, stop for 40 LBC’s (other partner plank). Flip flop.

This put us pretty much at time so we moseyed back to the lot for COT.

Thanks for coming out guys, it’s been too long and I’m grateful for you.

Inaugural back blast from The Pub

No splashy merlot served here! Just a solid 4 mile run. Few in number, great in heart, we met in the  parking lot of Hoffman Village (Publix and Hickory Tavern).

We did as much warmup as Whoopie could stand: SSH, mtn climbers, imp w, and one other I can’t remember. Ran up Hoffman, R on N Hope, L on Titman, R into Bethesda Oaks, 2 R turns to take us back to N Hope, R on N Hope, L on Hudson, L on Hoffman, & back to the p lot.

There were two suggested names for the new AO: “The Pub” & “The Hoff.” The Pub got the most votes, so the Pub it is.

FYI–Here’s the original pre-blast for the new workout: http://f3nation.com/2016/12/20/pre-blast-new-f3gastonia-running-workout/

Hope to see others there next week. 🏃🏃🏃🏃🏃

Monk

 

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