F3 Gastonia

Fitness, Fellowship, Faith

Day: September 20, 2020

Sandlot 9/14/20

September 20, 2020 / / 0 Comments

Rolling in close to time after a last minute, yet mandatory, pre-workout offload, Gastone and Watts Up were surprised to learn the Stinky Bird had a premeditated workout…..

Let’s get started.

Disclaimer, Pledge, warmup mosey to Martha’s entrance.

SSHx25IC

Big Boy x 25 OYO

Merkins x 20 OYO

Mosey to entrance of neighborhood.  Bear Crawl to the stop sign.   Wait, intersection, not stop sign (thanks for the lesson in traffic terms, guys!)  Omaha’d to Lunges anyway.  At stop sign, Big Boy x 20 OYO.  Mosey to intersection at Union for some:

Mtn Climbers x 25 OYO

LBCs x 25 OYO

American Hammer x 25 IC

Merkins x 20 OYO

Mosey to Funeral home for some 11’s.  Mike Tyson at the building, Imperial Walker Squats at Union.  Watts Up was bored, but obliged me anyway.

Calf raises at the bank, then mosey back to Pelicans for a little Mary.  TIME!  Good work, men.  We got in around 2.5 miles!

Announcements: JJ5K Sept 26, Mt Mitchell Sept 27-talk to Gastone

Prayer requests:  PAX and their families

COT

Hard day at Hollywood.

September 20, 2020 / / 0 Comments

Hard day after 2nd round of the IPC on Saturday. But I signed up for it, so I’ve got to show. Upon arrival I see several PAX on a stroll and immediately think how I hurt but with a little persistence I can work my way to feeling better and getting the soreness out. Thanks to some PAX who helped me this workout. I had a brain fart coming up with ideas. With that we begin.

Warm up 10 IC

SSH x 10

Seal Jacks x 10

Hillbilly x 10

Toy Soldiers x 10

Freddie Merck’s x 10

Dying Cockroaches x 10

LBC x 10

American Hammers x 10

Merkins x 10

Mosey to the parking lot at Rankin Elementary and start 11’s.

1 set Burpees  and Mike Tysons.

2 set Dips and Incline Merkins on curb 

3 set Goofballs and SSH

Mosey back to the start for some time work.

5 Burpees every 3 min. Til I say stop. After each round of Burpees switch exercises.

Nolan Ryan’s switching arms every 5 reps.

Morocco’s. Night clubs

Squats

Mnt Climbers.

 

 

 

Announcements

Mnt Mitchel hike

JJ 5k

Blood Drive

Prayer request

Many guys need your prayers. Please let someone know of your prayer need and please pray for each other.

God bless guys!!
Pockets.

Iron Pax Challenge @ The Yank

September 20, 2020 / / 0 Comments

10 of us this morning. I think most of them are trying to dodge the IPC. But I had other plans. With the speaker box set up with some Hairband music and a timer set we begin. After the bell on every minute. Complete 3 Burpees. While doing each exercise. scoring is done by time complete.

EMOM = 3 Burpees

50 Hand release release Merkins

100 Leg Raises

150 Jungle Boi Squats

200 Big Boy Sit-Ups

250 Stationary Lunges. Count each leg

since several PAX were done, we stopped and did some merry to finish out the end of the hour. I’m pretty sure they don’t want to hear another timer for awhile. 😂

Nice work men!!

Crossroads 9/20/20

September 20, 2020 / / 0 Comments

One runner two Rucker’s, three Rucker’s four.  Everyone who showed up today was feeling the pain from something.  Blart was the lone runner for a bit.  Dr. Seuss was angry to ruck, but did it nonetheless.

Announcements:  JJ5K.

Prayers:  Linda Crews Family

Qsource on Contentment

Past Workouts

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