F3 Gastonia

Fitness, Fellowship, Faith

Day: December 19, 2019

Waist Down Beatdown

December 19, 2019 / / 0 Comments

It’s been a while since I had the Q, so when Big Pappy asked I was happy to say yes. I pulled into Folsom to see Volt getting his mile in before the workout. Medicine Woman sitting in the parking lot waiting for start time, but not many others here yet. With a cold morning I wasn’t sure what to expect but it wasn’t long before the convoy of cars and trucks came pulling in. 14 HIMS came to get better this morning.

Warmarama:

Don Q’s, Hillbillys, Gravel Pickers, SSH all IC x 15

Thang:

Short mosey down the hill to the middle of the parking lot. Start off with 11’s. Big Boys then side lunge to middle of parking lot for heels to heaven.  This took a little longer than YHC expected so with most everyone finished we took an even shorter mosey to the shelter with a few guys sprinting to the shelter.

Here we did some more core and legs. Step ups x 10, Lbcs x20, split squat x10 each side, American hammers x20, front lunge x10 each leg, hands over your head flutter kicks x20, rear lunge x10 each leg. 2 sets of these exercises and it was time to head back to start. Several guys sprinting up the hill and the rest of us following.

Couple minutes left so we got 20 X crunches, 10 oblique crunches each side and some SSH to finish us up.

ANNOUNCEMENTS:

 

 

Prayer Request/  Praise Report:

Each other, Dallas Christian Ministry’s money raised for kids Christmas.

 

Several FNGs at Folsom the last couple of weeks. Thanks to Sparky for inviting these men out. One thing that each one of those guys told me was that Sparky has been asking them for a while to come out to F3. Don’t give up on those guys you are EH’ing! You never know when they will take you up on it!

 

Strong work out there by everyone today.  Thanks for the opportunity to lead!

hellboxes

December 19, 2019 / / 0 Comments

5 + 1 for Diablo-the plus 1 was Hushpuppy, soon to be known as Rushpuppy since his mile time has dropped significantly with all the running he has been doing. We started with the pledge then headed to Gastone’s hill. I had my nice warm winter gloves on so my plan was make it a leg day. We stayed true to this and hit each mailbox on the right with 10 squats on the way up-I was cussing Clavin on the way up after about 8 or so mailboxes-WHY SO MANY MAILBOXES, CLAVIN????!!!!! I think I will now call them “hellboxes.”

We finally made it to the top then did again in reverse with only 5 squats at each mailbox-nur on the way down which was not so bad. Once we go to the bottom we headed over to the school and stopped for some step-ups at the brick wall along the breezeway. 20 each leg with rucks on got a little burny on the legs (yes Stroganoff, burny is a word. If you would spend more time reading instead of watching TV your vocabulary would probably improve). We then headed sort of towards the steps but I got sidetracked when I saw the grassy hill-this was much better than the steps and I plan to return soon for more work on said hill. We went up and down a few times then headed back to start. We got back in time for the COT then all headed out.

Along the way DaVinci volunteered to Q next week then we got to planning a Waffle House trip-initially we figured this would be good to do during January around the birthdays of HIPAA or Defib, then after some discussion it seemed better timing to do it when we could spend a little more time at breakfast (such as a holiday). WELL WHAT DO YOU KNOW, NEXT THURSDAY IS THE DAY AFTER CHRISTMAS AND IS PRETTY MUCH A HOLIDAY AND AS FAR AS WE KNOW, NONE OF US HAVE TO WORK???!!!!! We thus proclaimed next Thursday our Waffle House Convergence for Diablo Sammich. We will invite the Pubbers and offer to drive them back to their cars if they would like-of course they are welcome to ruck with us back to Diablo Sammich start with us after getting some scattered and smothered good stuff then we can drive them back. All are welcome-come join us next Thursday at the new Waffle House on Union-we should be there by 0600. If you are lucky, they have a juke box and I’ll bring the quarters….

Whoopee

Buckeye Orangeman tag team duo

December 19, 2019 / / 0 Comments

Pledge

 

I needed to leave the q early and thanks to poor planning I did not have anyone arranged to q. Thankfully Orangeman stepped up and took the second half of the Q this morning.   Watts Up made it over to The GOAT,  he said he was scouting for a future Q.  Radar followed me up south point road and got stuck by a train. Breaker, Orangeman and Termite walked a little taller this week as they are still riding high from running the Belmont half over the weekend.   Dirt is recruiting Qs for The Storm.  Boudin was crushing burpees with perfect form.  Virus was dissatisfied with the lack of the stupid shuffle.

To finish up the workout, Orangeman called 15s (bigger than 11s) with merkins and CDDs.

Announcements were convergence on the 28th, Xmas morning Snoballs at usual time, New Year’s morning Snoballs at 7am, Xmas party Jan 4 at Lewis Farms

Prayer requests are Orangeman’s Mom, Lynn Hamm, Dry Rub’s M, Termite’s Mom, and families around the holidays.

Orangeman prayed em out.

Past Workouts

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