Fitness, Fellowship, Faith

Day: January 8, 2019

Get after it…

When HIPAA asked for Q’s for this month I decided to give it another go so I went to HIPAA’s garage and got some fun stuff.

Pledge…warmup 15 SSH, 10 merkins oyo, 10 cotton pickers.

The Thang: Get after it..


Sledgehammer swings, battle ropes, Lateral raises, Dips, renegade rows/ plank, goblet squats, kettle bell curls.

Timer: Farmer carry to end of the parking lot and back. To make it interesting at the halfway point we did a different exercise each round…burpees, SSH, merkins, flutter kicks.

We ended with some Mary and YHC took it out with a prayer. Safe travels for HIPAA and his family on their trip and good luck in the 1/2 Marathon brother.


I pulled into Folsom to see several different Pax running EC! Folsom has changed and growing, and I am very thankful for this! 530 hits, we have a good crowd, even a “fng”, Bobby Sigmon!

Warmup- SSH, Windmills, Monkey Humpers, all 15ic

Drop the tailgate, grab a block!

20 to 1! Shoulder Press, Curls, Triceps, Squats! When we do these, we try to complete this without putting the blocks down, until we finish! Folsom is getting stronger, we’ve come a long way since the first time we did this, good work men! Put the blocks up, MNC 40ic, then mosey to the tennis court!

11s- Burpees/ LBCs


Announcements- need drivers for PT200

Prayer request- Rockabillys mom, Montross Aunt, each other!

Good work today men, I’m very thankful for you all! And for the opportunity to lead!

© 2020 F3 Gastonia

Theme by Anders NorenUp ↑