F3 Gastonia

Fitness, Fellowship, Faith

Day: January 5, 2021

Gym Class Fun

January 5, 2021 / / 0 Comments

It was a little on the chilly side but not much.  It was also a little on the rainy side but not much there either.  All in all a great morning to get up, get out, and shake a tail feather.

Keeping in mind the legendary Coach Byrd for back in the day when Grier was still a Jr High School we stuck to the basics.

It went a little something like this.

SSH x 20

Monkey Humpers

Squats

Mountain Climbers

Merkins

LBC’s

Flutters x 10

Run a lap around the parking lot…

Rinse and repeat the above sequence x 15 and again x 20

Move to the benches for another sequence

{(Dips

Toe risers

Merkins all x 15) x 3}

Run a lap around parking lot

On your 6 for abs

LBC’s x 50

Heels to heaven x 25

{(oblique crunches each side x 20) x 2}

Run a lap around parking lot

Stretching

Burpees x 5

Time!

Announcements:

Convergence Saturday a 7 on Saturday–Rumor has it that there will be a painlab

Pledge

COT

Prayer Concerns:

Les Nessmans Father in Law in Hospice

Dry Rubs Father in Law with his last round of chemo.

 

It was a great honor and privilege to be joined by such a great group of HIM’s

Aye!!

Timeframe

Folsom

January 5, 2021 / / 0 Comments

I signed up for the Q last week and the forecast said no rain! Well… it was wrong! But thankfully it wasn’t bad. Also, Allen Tate calls me yesterday and told me he had an fng coming this morning, a friend of ours, and AT was all excited and asked could he name him if he keeps it clean. I didn’t have to worry about it, Allen Tate was a No show! But his fng showed! Welcome f3 Ball Joint “ Micha Montaleon “! 530 hits and we get started!
Moroccan nightclubs – a lot

Toy Soldier’s- 15 ic

Everybody grab a block and head to the tennis courts! Line up on the edge of the first court, 20 reps of…

Shoulder press

Curls

triceps

squats

then rifle carry to the next court, then 19 reps and so on down to 1 rifle carrying between every court, with some running along the way!

We finished on the far end of the courts, we rifle carried back to the truck.
Circled back up for a little marry which I let sister act call the first exercise and Wichita call the next, that want happen again!
announcements- convergence Saturday at Folsom, Men’s snowbird retreat in March

Prayer request- SA and family, MW, each other!

Thanks for letting me lead! Welcome ball joint!

Jan 5 at the Storm

January 5, 2021 / / 0 Comments

5:30 – let’s go! 10 Burpees.  YHC gets going everyone else standing around.  Sounds like a leadership issue.  I need to work on that.  Finally get everyone on board.  10 SSH IC.  Pledge.

Mosey to parking lot beside school.  Run across parking lot 100 LBC, run back to start.  3/4 run across parking lot, 75 merkins.  1/2 was 50 SSH, 1/4 was 25 hand release merkins.  Walk to wall of school.  YHC demos suspension merkins and calls five.

Mosey around corner to back of school.  At wall, triple nickel.  5 suspension merkins (hence the earlier demo) and run up hill for five low slow squats.  Keep mosey a little further to loading dock that has a ramp.

YHC calls for the “hamster wheel”.  Obviously no one is familiar since I had just made thought of it day before.  Line up for bear crawl up ramp, one pax stays back for burpees while other are crawling.  Once round is complete, pax doing burpees falls back in line and another takes his place.  Keep going until everyone gets burpee turn.  This was tough.

Once done, begin mosey to next station, train coming.  Five more burpees.  Mosey to front of school and partner for dora.  100 crunchy frogs, 200 american hammer (pax can’t count), 300 LBC.  Didn’t complete LBC, time to mosey back to flag.

Moleskin: YHC says a word on redemption, had a verse picked out on phone but couldn’t locate (fail).  YHC talks about how each day God grants a new day, we each have the decision on how to use it.  Even if day or days prior were not good ones, we have another chance.

Announcements: Convergence at Folsom Saturday 0700, a lot of talk over last several weeks of new AO on Friday morning at Belmont Central elementary.  Planning soft launch on Jan 15, hopefully have enough momentum to go all in.

Prayer requests: Frontline workers, first responders, future of our nation and our world, Tiger

YHC took us out with prayer

Always an honor

Tiger

Past Workouts

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