Fitness, Fellowship, Faith

Day: August 5, 2020

Just Downtown

Pledge

Warm up : 30 SSH in cadence

Mosey to wall: wall sit left over right and right over left and 10 Mike Tyson’s

Mosey to McQuitter wall: 20 step up per leg

Mosey down South St to first stop light – from there to the 10th light pole stop and do jump squats (1 at first and 10 at 10th)

Mosey on down to Garrison Blvd.

Brief pause and then mosey back to first stop sign.

Repeat in reverse for the next 10 light poles on the left only – this time nur up the hill.

What do you know we ended back at McQuitter wall again – 20 step ups each leg.

Mosey back toward the start and stop at the wall for a little more wall sitting but no Mike Tyson’s

F3 Fun Run from there to start but everyone has to have a turn so we circle the parking  lot – word of advance do not follow Buckeye in the fun run !

Side note: we did a lot of Flutter Kicks and LBC’s before and after the moseys.

Arrive back at start with a few minutes of “NO BURPEE” merry (don’t recall all of the fun stuff that was called).

Time!!

Announcements: Mt Mitchell

Prayer request: may family members and our Nation

Out with Prayer

Until next time

EZ out

 

Blood, Sweat, & Years

YHC arrives to Gaston probably out terrorizing the neighbor hood mailboxes with squats and merkins for EC. Stroganoff out for EC. YHC out for EC. No clue where EZ Rider was hanging out. Gaston, the birthday boy graces us with his presence and donning his new hairdo. About dang time he had a birthday, seems like he’s been 46 forever. Maybe he counts in reverse dog years, seven years to gain one. Anyway, Happy Birthday brother!

I had sent a challenge out for a Folsom invasion of The Labyrinth. Seems like only Bedpan has a pair. Were they Kenny Roger’s “Cowards of the County” afraid of an Oompa Q? Did they got lost due to many renames of this AO? Will their ankle bracelets not let them past 321?

0530 Time to start. First time I got the Q here.

All home folks here so brief disclaimer. Go back home. It’s only a suggestion. If you fall and bust yo ass its on you. Can’t sue me. Yada, yada, yada.

Warm up
10 SSH (IC)
20 Abe Vigodas (IC)
30 Flutter kicks (IC)
40 Moroccan Night Clubs (IC)
50 LBC (IC)

The Thang
Mosey to park entrance gate with burpees – adding one every light pole. Since YHC is from Midoriyama and can’t count and it’s still too dark to see his own weinke, do the Alphabet. Mosey to press box/concession stand/pavilion at center of ballfield. Trip. Boom. Down goes Oompa. Karma. Tis only a flesh wound. That’ll sting in the morning.

Seal Jacks 20 (IC)
Calf Raises 20 (IC)
Dips 20 (IC)
Freddie Mercury 20 (IC)
Mountain Climbers 20 (IC)
Squats 20 (IC)
Shoulder Taps 20 (IC)
Dying Cockroaches 20 (IC)

Reps got called out by which Pax was volun-told by the Q. It’s called sharing.

First intermission: SSH 20 (IC)
Rinse & repeat above. Pax went rogue and some called 10 or 30 IC instead of 20 as instructed. Midoriyama math travels well.
Second intermission: Hand release merkins (OYO for a change up)
Rinse & repeat.
Third intermission: LBC 20 (IC)
Rinse & repeat.

Grand Finale: Wall-sit air presses 20 (IC)

Mosey back to park entrance gate, plank for six, right arm, regular, left arm. Finish off the last few sets on way back to flag. Pledge. That’s a wrap.

Upcoming events
Mt Mitchell Hike
JJ5K
CSAUP
Annihilation

Requests
Sister Act’s family
IR – Allen Tate, Short Sale, Slaw, Def Leppard, and others knicked up.

YHC took us out in prayer.

Thanks for letting me Q.

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑