Day: October 1, 2018

Disclaimer:

Warm Up:

SSH – 20 in cadence

LBC – 20 in cadence

Squats – 10 in cadence

Merkins – 10 in cadence

Leg Raises – A bunch, not in cadence

Pledge:

Mosey to Sherwood:

4 Corners – Twice

5 Fly Squirrels, 20 Leg Raises, 30 Merkins, 40 Flutter Kicks (each leg)

10 SSH, 20 Leg Raises, 30 Squats, 40 LBC’s

1/2 Murph, and maybe 1/2 of a 1/2 Murph on the run

Some Running, 50 Pull Ups, 100 Push Ups, 150 Squats

On the way back, modified:  10 Flying Squirrels, bear crawl up hill (behind FPC), 20 merkins up top (?, I honestly forget), time!!!!  Mosey back to FPC.

Summary:  Mumblechatter great, bonding superb, We worked hard……

Announcements:

10/6 Burpeethon:  Sargento can take your payment if you will not be present but signed up, Boudin happy to help with that as well

P200 – Spots open (may be filled by now) for Team 2, March 2019

Concerns:

Maddox Ritch – Lovely boy who the community has lost this week

Forestview Coach – John Hunsucker

Sly in Afghanistan

Catamount’s 25 day old Nephew with liver/health concerns will be at Levine this week (Greyson Miller)

Close out in Prayer:

It looks like Yahtzee had a power beat down as well, welcome Yahtzee to his first VQ!

Honored to Lead, Aye……Linus

1. This is my first Q at Mount Hollywood, and not being very familiar with the area, YHC didn’t want to Mosey to far away from school parking lot. What will our workout be?  Well, after a little research Sunday evening, I found what was needed to start the week out.

Arrived at Mount Hollywood at about 5:25 to find 6 HIM ready to get the week started out with a good beat down. Freon with a little EC, lives close by and runs to workout. It’s 5:30am, let’s get started.

Disclaimer – No FNGs

WARM-UP:

SSH x20 

IW x 20

Copperhead Squats x 10

Mountain Climbers x 20

Stretches

The Pledge

THE THANG:

ROUND 1 – 5 burpees, run lap around parking lot

ROUND 2 – 5 burpees, 10 ‘mericans, repeat run

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, repeat run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, repeat run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, repeat run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, repeat run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, repeat run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 Dips, repeat run. Huckleberry asked if YHC had some anger issues and was taking it out with the exercises. No, just a workout. Well, YHC is a little frustrated Clemson managed to pull a win against Syracuse.

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 Anerican Hammers, 40 dips,  45 side straddle hops, repeat run.

It is 6:17am and we are done. That was an awesome workout that I found thanks to F3 Lake Norman. Will definitely use this one again.

Announcements and prayer request:

Orangeman’s daughter, Tiger’s uncle, and YHC’s aunts and uncle dealing with some medical issues.

Thank you you men for allowing me to lead you this morning. The Rock was definitely pushed. Huckleberry, look forward to you completing a workout or 2 each day during October!

“I can do all things through him who strengthens me.”
‭‭Philippians‬ ‭4:13‬ ‭

Breaker Breaker!

We all survived Florence and several made it out The Storm afterwards for a Breaker Breaker Storm.

Disclaimer- No FNGs

Warm-up

SSH x 25 ic

Mountain Climbers x 20 ic

Moroccan Knight Clubs x 20 I/c

Merkins x 10 ic

The Pledge

Mosey around soccer field back to parking lot.

The Thang:

The Cooper

1 lap around parking lot. 10 burpees, 10 Squats, then 10 Merkins. Lap around track. Then 9,9, 9 of same. Count down to 1. Gets pretty brutal when you get to around 5.

20 derkins

20 lunges (10 per leg)

20 dips

20 squats

Rinse and repeat x 2 

Round of Mary

Back to the Flag

Announcements and prayer requests

Close our with prayer

The Cooper is a very challenging workout and everyone worked hard pushing the rock! Great work everyone. Thanks for the opportunity to lead.

A good showing by F3 PAX and 2.0s at the annual JJ5K trail run in Stanley. I look forward to this run every year.  It is  smaller 5k trail run, but one that is a lot of fun to run.  It is held each year in remembrance of a local girl that lost her battle with cancer and to fund a scholarship to an East Gaston dance student in her honor.  It is a good run, for a good cause.  Way to represent F3 well guys.

Sister Act

16 showed at Crossroads.  We all put in some miles, either rucking or running.  Good job fellas.  We had 5 FNGs this morning.  Welcome Cyclone(Matt Roth), Heels(Seth Carpenter), Bling(Justin Cottingham), Nittany (Chance Cottingham), and Hawkeye (Cadden Carpenter).  Hope you fellas will keep joining us.

Announcements

Pledge

Prayer Request

Nameorama

Thanks for the push guys!

Sister Act

The tuesday before at Midoriyama, Def Leppard mentioned he did not have any Q’s on the schedule. So I stepped up and took this one on 9/27. I had been showing up to the workouts but running by myself. Partly to train for the Bourbon, and because I do not want to tweak the already very tight back. Taking this Q gave me the power to have some company for my run!!!

Warmup:
SSH x 5ic

Merkins x 5ic

LBC x 5ic

Pledge

The THANG:

Mosey around the park for a tad over 2 miles.

Circled up on the field for some YOGA! ( plank,downward dog, 3pt, cheetah, mountain climber, pigeon, warrior 1, warrior 2, etc)

Countdowns from 5 (SSH IC, Squat thrusts, merkins, LBC)

Mosey back to Flag

22 for the VETS

COT

Since there were no Q’s scheduled it gave me a perfect opportunity to do the type of workout I needed to do and also fellowship with these HIMS. Thanks for following me around the park and looking like a fool doing yoga. It was a great time.