Fitness, Fellowship, Faith

Day: December 24, 2020

Wolfpack Dominator

As a site Q there is a responsibility to make sure operations go as scheduled. For the second week in a row there was an injury to the scheduled Q so the PAX was left with less than ideal circumstances to deal with. Another Sargento Q was afoot and, as fate would have it, the NC State Wolfpack grinded out a win against the much despised Tar things.  It was a perfect opportunity to go for the old Nantan’s standby, The Wolfpack Grinder.

Disclaimer

Warmup – Moroccan Night Clubs, Don Quixote to stretch

Mosey over to the bleachers at the track to explain the Wolfpack Grinder.

Prayer Squats x20

Run half lap

Merkins x20

Run half lap

Prayer Squats x20

Run half lap

Mountain Climbers x20

Run half lap

Repeato the whole thing

Monkey Humpers x20

Run half lap

40 LBCs

Run half lap

Monkey Humpers x20

20 Plank Jacks

Run half lap

Repeato the whole thing

Mosey to the other side of the school for a round of 11s

On one side Defib said we should do Merkins (yeah, more of them!)

Run to the other end of the drive and do American Hammers

Mosey back to the start for a session of Jingle Balls IC to finish out!

Thanks for the opportunity to lead men!!!

Announcements: Run, ruck, skip, walk, hitchhike 10 miler 1/1/21

Prayer Requests: SA’s surgery recovery

 

Remember the reason we celebrate this season men. Aye!!!

It’s beginning to look a lot like Christmas

12 men ventured into the gloom with a promise of minimal running.  As I enter the park I see that Sarlaac is already out getting in that EC.  Volt shows up early and gets his in, even though he was going to stay for the entire workout.  Mayor rolls in and decides to park in the middle of where everyone was standing.  There was some good chatter before we started, and Achy Breaky apparently has a Yule Log stuck in his intestines.  Depending on who you ask 0530 struck and it was time to clock in.

Warmup: Toy Soldiers X 20IC.   Time to do the only real running we’d get in this morning.   Mosey to the closest shelter.

The Thang

As bad as I am at running, I’m even worse at drawing.   We are going to build a Christmas tree, and as you can see above, it looks worse than Charlie Brown’s tree.  What was not lacking is the work that was put in.  To build this tree, the following was needed.
1 – burpee
10 – hand release merkins, plank jacks IC, SSH IC, merkins, and shoulder taps IC
20 – air drama, lunges, Freddy Mercury IC and wide arm merkins
30 – monkey humpers, flutter kicks IC and overhead claps
40 – mountain climbers and moroccan nightclubs
50 – calf raises
100 – YHC was planning 100 OYO.  Sarlaac was not pleasure and wanted 100IC.  After 50 Sarlaac called Omaha and stopped, but Hacksaw wasn’t having any of that and finished the final 50.  Strong work.

During the building of the tree, we had a little Christmas trivia.   The plan was to have a five burpee penalty for the wrong answer, but we didn’t.  So, after Bedpan paid his 5, it was just for fun.

  1. What song plays during the end credits of Die Hard?  Let it snow
  2. What Christmas song has been in the most movies?  Jingle Bells
  3. Why does Cousin Eddie quit eating squirrels?  He found out the were high in cholesterol.
  4. What is the name of the Grinch’s dog?  Max
  5. In A Christmas Story, what is the name of Ralphie’s little brother?  Randy
  6. What is the best selling Christmas song of all time?  White Christmas by Bing Crosby
  7. Who is the first company to use Santa Claus in an advertisement?  Coca Cola
  8. The movie Miracle on 34th is based on a real life department store.  What is it?  Macy’s
  9. In Home Alone; Where are the McAllisters going when they realized the had left Kevin behind?  Paris
  10. In Christmas Vacation, what is the name of the neighbors?  Todd and Margo

 

After we built the tree, we did AMRAP exercises spelling out Merry Christmas

Merkins
Elf on a Shelf
Rocky Balboas
Reverse Crunch
Yves Poll

Carolina dry docks
Hillbilly
Rosalita Wip
Imperial Walkers
Squats
Twinkle toes
Mexican squats
American hammers
Smurf Jacks

Lastly was a mixture of lunge walk/slow mosey back to the launching point where we finished with the pledge.

TIME

Announcements: NYD 10 miler, Convergence at Folsom on 01/09
Prayer requests: I’m ashamed to admit, but I did not write them down and don’t remember them all.  In fear of leaving one out, I have trust the Lord remembers.

Big circle of man: YHC prayed us out.

NMM – I hope you have a happy and healthy Christmas.  While we enjoy time with family, let us not forget the true meaning of the season.  Let us give thanks for the birth of our savior.  He came to pay a debt we couldn’t to extend us Grace the we do not deserve.  To me, it’s at times mind-boggling that the King of the world wants to have a relationship with a person like myself.  May you all have true Joy and Peace, the kind that can only come from Christ.  This year has been a challenge for many – even many within the confines of F3 Gastonia.  One thing I hope you all know, as I can testify, you are not alone.  No matter who you are, you have brothers all around you that will always have your back.  Whether it is physically, emotionally, financially, spiritually… anything.  Remember that admitting you need help (in any form) is not a sign of weakness.  The world tells us men that it’s not masculine to admit you need help.  If this year has taught me anything, it’s that is a load of crap. I thank you, to all the men that has walked with me this year.  I can’t imagine what my mental state would be right now without you all.  Through the brotherhood afforded to us by Christ, I love you guys.

Philippians 4:13

Huckleberry

12 Days of F3mas

The Warmup

12 – SSH IC

12 – Grass Pickers IC

12 – Imperial Walkers Ic

Let’s Mosey … to the Upstairs Parking Lot

The Workout

12 Days of F3mas, to the tune of … you guessed it

On the 1st Day of Christmas, my true love gave to me  – a Peter Parker in the Count of 3

run a lap = .18 mile

on the 2nd Day — 2 Tony Hawk Burpees (Burpee with a 360 Jump) and a Peter Parker in the Count of 3

run a lap

on the 3rd Day – 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 4th Day – 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap = .18 miles(.82)

on the 5th Day – 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 6th Day – 6 Groiner Merkins(Groiner w/a Merkin), 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 7th Day – 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run the shorter lap = .10

on the 8th Day – 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 9th Day – 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 10th Day – 10  LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

skip the lap … for time’s sake

on the 11th Day – 11 Plank Jacks in Cadence, 10 LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 12th Day – 12 Diamond Merkins, 11 Plank Jacks in Cadence, 10 LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

Let’s Mosey Back to the Flag

The Word

Jesus came as a Baby … to die on a Cross. He is the King of kings!

There are 3 response to Jesus as King from the Christmas Story…

Herod opposed Jesus as King

The Jewish Leaders dismissed Jesus as King

The Wise Men bowed and worshipped Jesus as King

The moral of the story … Be a Wise Man!

The WrapUp

Prayer Requests

SA’s recovery, Flintstone’s Family, Those in Quarantine during Christmas!

Announcements

10 Miler on 1-1-21

The Pledge

Dirt took us out in Prayer

Name-O-Rama

Merry Christmas!

© 2021 F3 Gastonia

Theme by Anders NorenUp ↑