Fitness, Fellowship, Faith
Another day of rain, but we were lucky, the four runners that made it out had about a 40 min window of no rain, or some light rain, to get in 5 miles.
The Route -to Martha’s and back, not too original!
COT
Announcements
Prayer Requests
YHC closed in prayer
Back in late February, late March, YHC agreed to take a Q at Gashouse, which would be a VQ for this AO. YHC was looking forward to it, but then COVID19 changed things and then the quarantine. So when we finally were able to get back to bootcamps, YHC reached out to Linus for a Q spot. Sent out notification on Twitter and Slack that workout would be explosive, so pressure was on to provide PAX with a good beatdown!
Disclaimer
The Pledge
WARM-UP:
SSH x30
IW x 15
Don Qs x 15
Mountain Climbers x 15
Merkins x 15
THE THANG:
Mosey to Grier Middle School front parking lot.
ROUND 1 – 5 burpees, 1/8 mile run
ROUND 2 – 5 burpees, 10 ‘mericans, 1/8 mile run
ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, 1/8 mile run
ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks,1/8 mile run
ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1/8 mile run
ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 1/8 mile run
ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, 1/8 mile run
ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 1/8 mile run
ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, 1/8 mile run
ROUND 10 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, Finish it off with the group doing 50 Zombie Walks together..Definitely a crowd pleaser!
Mosey back to the Schiele for a round of Mary before time runs out,
COT
Announcements
Prayer Request
YHC took all out in prayer
Hard work was put in by everyone!
Thank you all for the opportunity to lead this morning! It was an honor.
Breaker Breaker
After several weeks of no F3 workouts, it was a great feeling to finally be back in the gloom. Although I stayed active during the quarantine, mainly running and some bootcamp style workouts, I found myself fartsacking many mornings, just rolling out of bed, get some coffee, fire up laptop and start my workday. I would then get a run in late in afternoon. I was getting so out of my normal routine. The morning bootcamps helps hold me accountable in my physical acceleration, knowing there will be a small group of men pushing each other and all the mumblechatter gets me up at 4:45am in the mornings. I missed that for several weeks, our “Shelter in Home” time.
5:30am and time to get to work!
Disclaimer
The Pledge
Warm-up
The Thang
Mosey up road by Floyd and Blackies to the church parking lot.
YHC set-up six pylon cones, spaced out about every 20 so feet… Time for suicides with an interesting twist!
First exercise – Mountain Climbers
Bear crawl to first pylon, 5 reps, back to start, run to 2nd pylon, 10 reps, and so on until we reach sixth pylon and complete 30 reps
Second Exercise – Zombie walks, this was a killer on the legs. Repeat all the above.
Third Exercise – SSH
Fourth Exercise – Merkins
Fifth Exercise – LBCs
Finish off with Burpees except we start at first pylon for 2x burpees, go to every other burpee and double the number, 2, 4, 8.
Mosey back to shovel flag and time was up.
COT;
Announcements
Prayer request
YHC took us out in prayer.
Warm Up
550 reps of a lot!
moseyed to the flag
pledge
5 squat thrust
5 merkin
sprint a lap
We done that 5 rounds
Mosey to the parking lot
3 stations
Station 1- 10 Big Boys
sprint
Station 2- 10 LBC
sprint
Station 3- 10 CDD
sprint
3 Rounds
Mosey back to the tennis court stopping at each light pole with
5 burpees and 5 merkins
Tennis court
Sprint down and back
10 burpees
lunge forward 20 reps then sprint down and back
Time!!
Good work by all
Hacksaw
Wet Nutz with the Q at The Yank this morning. He definitely delivered a beatdown, and went like this!!
Warm-up:
Mosey to the track
The Thang:
50 Burpees
Run a lap
100 Merkins
Run a lap
150 Squats
Run a lap
200 Mtn Climbers or Plank Jack’s (pax choice)
Run a lap
150 Squats
Run a lap
100 Merkins
Run a lap
50 Burpees
75 yard Bear Crawl
50 Calf Raises
15 Shoulder Taps
10 Burpees for the 2 trains
Announcements
Nameorama: Welcome to F3 – Rice Krispies
Prayer Request
Wet Nutz out!!!
© 2024 F3 Gastonia
Theme by Anders Noren — Up ↑