Fitness, Fellowship, Faith
It was a great afternoon to get the some work.
The Thang:
4 stations: (Lunge walk and mosey between each station) cones are place 25 yards in width and 100 yards in length.
Station 1
Station 2
Station 3
Station 4
Loop around each station until time is up, then COT and prayers.
The weather is finally starting to cool down, and it was a great morning for a good workout in beautiful Mt. Holly.
Warmup:
20 SSH
20 Moroccan Night Clubs
10 Imperial Walker
Quick mosey down Glendale St.:
Escalator:
10-Burpees; 20-Smurf Jacks; 30-Merkins; 40-LBCs; 50-Squats
And we ran around the parking lot between each exercise.
Repeat
Next moved to new location
Wall of Fire:
While the group did a wall sit squat, one person would do: 20-Wide Arm Merkins; 20-Futter Kicks; 10-Burpees
Each person would take a turn doing the exercise while the others held the wall sits.
Mosey back to the site. We had a few minutes left so we did some 50 calf raises per leg.
Pledge of Allegiances
Announcements
Prayer
Name’o’rama
The Sarge needed a fill-in Q, so YHC and Freight stepped up around the same time ish and ended up having to split duties. As anyone who is acquainted with Freight knows, he enjoys making a competition of everything, but the truth of the matter is, it’s hard to compete against someone who doesn’t play the game. And also, guess who’s writing the backblast…
We all did an assortment of tortuous exercises that made us stronger (we think).
Freight gave a word about hills and valleys, burdens and companionship, all of which tied into the workout nicely. Not to say that he won or anything. Show to know.
Until next time,
GD
10 PAX posted for a Pizza Man “Hero WOD” delivery at Midoriyama. It went like this…
Warm-Up:
Moroccan Nightclubs
SSH X 24 IC
Let’s Roll to the far soccer field….with the temperature perfect I felt that we could get in 2 Hero WODs today. The first one went like this…
“Loredo”
24 Air Squats
24 Merkins
24 Walking Lunges
400 Meter Run
6 ROUNDS
With this WOD complete let’s mosey to the playground for the next…It went like this…
“Martin”
800 Meter Run
8 Merkins
8 Pull-ups
8 Air Squats
800 Meter Run
8 ROUNDS
With time approaching we headed back to the flag for 22 for the VETS….TIME!!
Great work by all…the cooler temperatures are greatly appreciated!! QIC discussed that the reason I like to do these “Hero WODs” is not because they are tough ass workouts but to honor the people that they are remembering. I mentioned “Leave Right” and “Legacy”…how would we be remembered if something happened to us?? Think about that question and how can you make sure that you are living right and making impact with the people around you….Once again it is always a pleasure to lead and strong work by ALL!!
Please take time to read about these Hero WODs:
https://wodwell.com/wod/loredo/
https://wodwell.com/wod/martin/
Announcements:
Convergence – 10/19 at the Yank (ALL OTHER AO’s WILL BE CLOSED)
Christmastown 5K with SpeedForNeed – November 30th….event is sold out but please come and support F3 Gastonia
Until next time Pizza Man is OOOOOUUUUUUTTTTTT!!!
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