Attendance from participants.
Work was done.
Month: December 2020 (Page 2 of 14)
13 posted at Folsom on a fine Tuesday morning. This is what we did.
Warmup:
SSH x 20 ic
High knees
Butt kickers
High knees
Butt kickers
Merkins x 10 ic
Grab a block, head to the tennis courts, and line up on the line
Tha Thang:
21, 15, 9
3 exercises, 3 rounds, reps for each round 21, 15, 9.
Run a lap, 21 reps of each, run a lap, 15, run a lap, 9, run a lap
Exercises were starting at the line Thrusters. Rifle carry your block three courts and do curls. Rifle carry your block three more courts and do french curls. Rifle carry your block back 6 courts and run your lap.
Once that was done we did 10 burpee block jump overs.
Lets run 21, 15, 9 again. Exercises were alternating block merkins, KB Swings, Alpos.
We finished this just in time.
COT:
Pledge
Announcements-10 miles for 10 years this Friday at the coconut horse route. Bring clean and gently used blankets or throws for donation and bar soap. Start whenever you need to COT at 0800. Convergence at Folsom 1/9.
Prayer-Witchita took us out
Moleskin:
YHC watched Froning on Netflix yesterday and got all fired up! I’ve been watching a lot of fitness docs lately and that usually happens. I watched one about ultra trail running the other week and had my mind all but made up until the next time I ran and remembered I hate it. Either way this morning was still great and I need more like this. Everyone was pushing and barely even talked(even me). All I heard was grunting which made me believe people were getting after it.
Proverbs 29
29 Whoever remains stiff-necked after many rebukes
will suddenly be destroyed—without remedy.
2 When the righteous thrive, the people rejoice;
when the wicked rule, the people groan.
3 A man who loves wisdom brings joy to his father,
but a companion of prostitutes squanders his wealth.
4 By justice a king gives a country stability,
but those who are greedy for[a] bribes tear it down.
5 Those who flatter their neighbors
are spreading nets for their feet.
6 Evildoers are snared by their own sin,
but the righteous shout for joy and are glad.
7 The righteous care about justice for the poor,
but the wicked have no such concern.
8 Mockers stir up a city,
but the wise turn away anger.
9 If a wise person goes to court with a fool,
the fool rages and scoffs, and there is no peace.
10 The bloodthirsty hate a person of integrity
and seek to kill the upright.
11 Fools give full vent to their rage,
but the wise bring calm in the end.
12 If a ruler listens to lies,
all his officials become wicked.
13 The poor and the oppressor have this in common:
The Lord gives sight to the eyes of both.
14 If a king judges the poor with fairness,
his throne will be established forever.
15 A rod and a reprimand impart wisdom,
but a child left undisciplined disgraces its mother.
16 When the wicked thrive, so does sin,
but the righteous will see their downfall.
17 Discipline your children, and they will give you peace;
they will bring you the delights you desire.
18 Where there is no revelation, people cast off restraint;
but blessed is the one who heeds wisdom’s instruction.
19 Servants cannot be corrected by mere words;
though they understand, they will not respond.
20 Do you see someone who speaks in haste?
There is more hope for a fool than for them.
21 A servant pampered from youth
will turn out to be insolent.
22 An angry person stirs up conflict,
and a hot-tempered person commits many sins.
23 Pride brings a person low,
but the lowly in spirit gain honor.
24 The accomplices of thieves are their own enemies;
they are put under oath and dare not testify.
25 Fear of man will prove to be a snare,
but whoever trusts in the Lord is kept safe.
26 Many seek an audience with a ruler,
but it is from the Lord that one gets justice.
27 The righteous detest the dishonest;
the wicked detest the upright.
Pray for kotters and sad clowns. Reach out to one of the former, EH one of the latter
Tiger
It seems every PAX and their 2nd cousin has led a “12 Days of Christmas” Q over the last week or so, but YHC did it before it was cool. Show to know. Next Christmas.
Until then,
GD
Okay, they said it would be cold. I’ve been sleeping in like crazy, and happily working out in the afternoon. All of this adds up to not coming, much less Q. But a Shieldlocker called me out, so away we go:
Tube, Hermie and I were the only Painlabbers. I started with a 5 minute dynamic warm-up that I’ve found, that I really like. Good to stretch when it’s 17 degrees. After that, I set-up for the easiest routine I’ve ever Q’d. Sue me, it’s Christmas. I made 3 stations, that each at 3 sub-stations. Do each for 1 minute each, 3 consecutive, then rest 1 minute:
Station A
- Goofballs
- SSH
- Lateral step ups
Station B
- Jump Rope
- Overhead Claps
- Butt-kickers
Station C
- Mountain Climbers
- Step up squats
- Weighted punches
We actually got 4 rounds in, with 5 minutes left we circled up for abs. Done! The Gashouse crew came running in, then Stroganoff did his annual book-giveaway. Great way to end F3 for me in 2021.
Moleskin – 1 person, 10 people, 100 people…..Painlab prevails. Covid is real, another Pax told me today (monday, 12.28) that he has it. Be careful. Stay distant, yet stay engaged and keep working. You can do all things, nothing is mutually exclusive. Enjoyed 2020 Pax, see you in the new year.
Rudolph
Pledge
Warm up:
1 burpee
15 SSH in cadence
10 Merkins in cadence
Wind blowing and it is cold so mosey to parking deck for 12 days of Q Christmas as follows: starting point ground level
1 Burpee
2 Jump Sqat & repeat 1
3 Merkins & repeat 2 ,1
4 Plank Jacks & repeat 3,2,1
5 Mtn Climbers & repeat 4,3,2,1
6 Lunges (each leg) &repeat 5,4,3,2,1
7 SSH & repeat 6,5,4,3,2,1
8 LB flutters & repeat 7,6,5,4,3,2,1
9 Flutters & repeat 8,7,6,5,4,3,2,1
10 Michael Phelps & repeat 9,8,7,6,5,4,3,2,1
11 Big Boys &repeat 10,9,8,7,6,5,4,3,2,1
12 LBC & repeat 11,10,9,8,7,6,5,4,3,2,1
10 mins left so 1 to grow on (repeat all 12 again)
In between each set we ran the right side stairs to the top over and down the left side
Mosey back to start with enough time for Mary – LBC, Flutters, and oblique crunches
Announcements – New Years 10 miles, convergence Jan 9
Prayer request: many spoken
Out with a Prayer
Merry Christmas!!
EZ Rider
9 Pax came out to My Hollywood for a post-Christmas workout.,and a young crowd it was. Come on, RESPECT, where were ya?
Pledge
Warm Up: Don Q, Gravel Pickers, Toy Soldiers
Thang:
Red Barchetta:
100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six;
75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash then 50 LBCs, run back to start point to plank/wait for six;
25 yard dash then 25 Merkins, run back to start point to plank/wait for six;
10 yard dash then 10 burpees, run back to start point and plank/wait for six.
Mosey back to school for:
Lindsays:
30 Dips/10 Step ups
25/15
20/20
15/25
10/30
In parking lot:
7 of Diamonds:
Round 1: 7 Big Boys at each of the 4 corners,
Round 2, 14 four count flutter kicks at each of the 4 corners,
Round 3, 21 CDD’s at each of the 4 corners,
Round 4, 28 squats at each of the 4 corners.
Triple Nickle:
5 Mike Tysons/5 Crunchy Frogs -5x
Announcements:
1/1-New Years’ Run/Ruck/Bike/Walk at Coconut Horse; be finished by 8 am
1/9-Convergence at Folsom 7 am
Race opportunities in the new year
Requests:
SA and family
Pillager’s Dad with CV
Word:
Set some goals for the new year: spiritual, work out, eating, etc. John 17 is Jesus’ prayer before He gives His life for us. “Spiritual priorities in this prayer (from Warren Wiersbe’s book Be Transformed): the glory of God; the practical, holy living of God’s people; the unity of the church; sharing gospel with the lost. We today would be wise to focus on these same priorities.”
YHC took us out
Name-o-rama
Great to have Slaw back; Bubba Sparxx for his second week; Clampett from Charlotte; Geezer, whom I don’t work out with often; Gavel, Pillager, Freon who are consistent in Hollywood; and Buckeye, EC or no EC, always a pleasure. If you weren’t here, you WERE missed.
Seuss
We did work and then discussed Proverbs 16:3 and 16:9. Great discussions from all!!
Proverbs 16:3 – Commit to the Lord in all that you do, and he will establish your plan’s.
Proverbs 16:9 – The heart of a man plans his path but the Lord establishes his steps.
Thanks for the opportunity to lead…until next time Pizza Man is OOOUUUUTTT!!
Announcements:
1/1 – 10 miler from Coconut Horse…start whenever to be done at 8am
1/9 – Convergence at Folsom at 7am
12 PAX posted at Crossroads to do some work. The “Original Route” was ran, thanks to Freight. Good work by all!!
During QSource we discussed how 2020 impacted different families in different ways. Also, YHC mentioned to everyone to set some type of goals for 2021 and asked the question, “What is your 2021 word?”. Great discussion for all and looking forward to starting F3 Gastonia’s 3rd year of QSource.
It’s always an honor to lead and until next time….Pizza Man is OOUUUUTTTT!!
Announcements:
1/1 – 10 miler for the F3 10year Convergence at Coconut Horse (Finish time 8am so whatever time you need to start). Run, Ruck, Bike, Walk, or Drive…just do something
1/9 – Convergence at Folsom @ 7am (2021 Leadership roles will be announced)
Warm Up
SSH 30 IC
Squats 10 IC
Merkins 10 IC
Pledge
25 Reps Each
Shoulder Taps
Crab Crunch
Merkin
Squat
* 10 Burpies
Dying Cockroach
American HAmmer
Kettbell Swing
Lunge
Derkin
Stretch
25 Reps Each
Shoulder Tap w/ Merkin
Dutch Skate
Kettlebell Tricep Extension
Merkins w/ Kettlebell pull through
Bent Row w/ Kettlebell – each arm
Flutterkick
Michael Phelp
Sumo Squat
Calk Raises
Stretch
25 Reps Each
Kettlebell Curls
Kettlebell Squat Curl Press
Kettlebell Low Squat hold – Curls
LBC
Merkin
Box Cutter
Plank Jack
High Knees
Mountain Climber
Plank hold to Low Squat
2 Minutes of Mary