F3 Gastonia

Fitness, Fellowship, Faith

Day: September 3, 2020

Round Up Q

September 3, 2020 / / 0 Comments

Warm Up

20 Merkins

15 CDD

12 Burpees

Mosey to the tennis court

line up on the side line for some suicide burpees

1 court and back 1 burpee

2 courts 2 burpees

until we got 6 courts with 6 burpees

Then we’re back on the sideline for some Burpee leap frogs

Down 1 court and back

Line up on the sideline again for partner core work.

P1 do the workout while P2 sprints down to the end and catches 2 burpees

150 flutters

200 AH

250 DC

300 Hillbillies

Then to the corner of the tennis court for 4 corners

corner 1- 10 merkins

corner 2- 20 SSH

corner 3- 30 MC

corner 4- 40 squats

got that finished then we formed a circle for some core work!

Men in the circle do the workout I call while one pax runs a full lap around the tennis courts. We done

LBC,Flutter, Flutter crunches and alternated the 3 as each man made their lap quickly!

We stay in the circle to finish with every man plank while each of us get :

10 merkins

5 merkins

3 merkins

1 merkin

Pledge

I shared a word from psalm 18:2 The LORD is my rock, my fortress, and my deliverer, my God, my rock, in whom I take refugee, my shield, and the horn of my salvation, my high tower.

Just telling the guys to keep your eyes on Jesus and making sure we keep him as our rock and our foundation. It can get so overwhelming and fast at times in our life with everything going on but if we keep God as our focus and our rock nothing can bring us down! He is all we need!

Thank you men for letting me lead!

Round Up

 

 

Breaking the streak

September 3, 2020 / / 0 Comments

1730 let’s start.

No FNG. No disclaimer. No mission statement. No principles.

Pledge.

Warm up.
All in cadence.
10 SSH
20 Abe Vigoda
30 Flutter kicks
40 Moroccan night clubs
50 LBC

Mosey to turd shack by horseshoe pits.
Grab some wall.
In cadence.
20 wall sit air presses

Mosey to bleachers.
In cadence.
20 dips

Mosey to turd shack by soccer fields.
Do a burpee at every light pole.

Grab some wall.
In cadence.
20 wall sit air presses

Mosey to bleachers.
In cadence.
20 dips.

Take lap around soccer field. 25 minutes to go. Split up into two 5-man teams.

Tonight at Midoriyama, Def Leppard’s ultimate frisbee winning streak ended.
It was marvelous. Epic. Life changing.

Mosey back to flag.

Circle up. I touched on us being there for each other in the challenging times of losing a parent. It’s bad, really sad, but, having the love, prayers, and support from your family, friends, F3 and church families, you learn in the end it was not as bad as you thought it would be because of grace and later can offer hope to others based on your experience.

Announcements. Rinsed and repeat from before. BOLO for email about CSAUP from Broke. Yank closed 26Sep20.

Prayer for Double Stuf friend and his dad. Clavin on the loss of his mom. Purple Haze mom’s friend’s spouse.
Broke’s mom. Others that were spoken and unspoken. Each other. Our country.

Oompa’s out.

Greenway Jaunt

September 3, 2020 / / 0 Comments

8 for a run to the Greenway bridge and back.

It was a fast group and they took off with some serious speed. I turned around a the new school on Robinwood which put me at 4 miles. The rest made it down the hill and back for a total of 5 miles. Dr Sues seemed to get back first and he seemed grumpy after look at his watch to see he had not broken the 5 minute pace on his last mile.  We all passed close to Whoopee’s house and you could hear him yelling at us that he does not like running from his backyard.

Prayers for Clavin with the passing of his mother. SA’s daughter, and others.

Gastone Out

Aaaaand we’re back!

September 3, 2020 / / 0 Comments

Ok, totally stole the intro from 43feet but it’s fitting. Love PainLab! First PainLab Q since March.

Let’s get it!

After brief warmup with bootcamp we do our own:

Around the world’s

Good Mornings

Arm Circles

The thang:

22 min amrap
2 Dead Snatch Overhead (2 each arm)
2 Hand release renegade row burpees
2 wide bent over rows
2 Crusher Merkins or 💎 merkins

8 min amrap
4 single arm KB swings from dead

To the picnic tables

150 Arnold press (75 each arm)

SMOKED!set with bootcampers for Mary.

Thanks men!

 

Midoriyama 8-11-2020

September 3, 2020 / / 0 Comments

Warm up
Cotton pickers
Imperial Walkers
Don Q

Mosey to the dam.
Partner up for Dora. Partner 1 runs up to parking lot while partner 2 does exercise. Each partner does 3 runs before switching exercises.
Merkin
Dying cockroaches
SSH
LBC
CDD

Mosey to the start.

Triple Nickel in parking lot.
Nolan Ryan
Zombie Walk
V-ups

Monkey Humpers
Zombie walk
Skater Squats.

Past Workouts

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