OG at Folsom

I came into Folsom on a beautiful, muggy morning and count up the Pax 7 plus me equals 8. I told them we have about 90 minutes of work to do in an hour so let’s go!

Warmup:
Seal Jacks x 10 IC
Cotton Pickers x 10 IC
Squats x 10 IC
MNC x 15 IC
Short mosey to the tennis courts for…
3S2T (Q Source topic about King lists these Speed, Strength, Stamina, Toughness-Mental, Toughness-Physical)
We worked on all of these today.

SPEED
Rugby Sprints
Exercise until I say Sprint, run 2 courts, 2 courts back and then walk 2 courts. Touch the line or it doesn’t count.
Exercises: Flutters, Squats, Merkins, LBC’s.
Mosey up toward the road and to the flag for the Pledge.
24 lb. Half-Blocks were waiting in the upper parking lot.

STRENGTH – I thought maybe Wichita and Westside might use a block for each arm but they didn’t want to show off!
Curls x 40
Thrusters x 30
On your six Chest Press x 40
About this time, two of my favorite guys (Tool Time and Pizza Man) came by running an easy (for them) 13 miles. They make it look easy but I know it is not! Nice work brothers!
Shrugs x 40
Swings x 40
Curls x 40

STAMINA – Mosey the long way down to the left and around the pond and through the woods and stop at the bottom of the trail hill. I got passed by almost everyone so I had to tell them where we were going.

TOUGHNESS (This could be for Physical or Mental Toughness)
Triple Nickel
5 SSH at bottom, 5 Merkins at top 5 times. Most did the full 5 but I think I only got 4. Seuss and Westside were flying with Gumby and Wichita right behind them!

TOUGHNESS (Physical)
Mosey back to the tennis courts.
5 burpees, fellowship mosey to corner.
5 burpees, 10 squats run to next corner.
5, 10, 15 Flutter Kicks fellowship mosey to next corner.
5, 10, 15, 20 LBC’s. Then back down 20, 15 , 10, 5 moseying to the corners. Back to the start.

Think about who you need to be strong for. We all need the 3S2T for those around us. 1 Corinthians 16:13 NASB “Be on the alert, stand firm in the faith, act like men, be strong.” (I caught some grief later about using this translation but I like it for this verse). We talked about standing firm in what we believe but not being disagreeable about it to the point of arguing. We also talked about how being consistent is so very important in many aspects of life. There are many examples of this within the Pax of F3 Gastonia! Thanks to the group that posted this morning. Way to push!

Announcements:
F3 Lunch at Bubba’s in Gastonia Thursday, June 24th at noon.
Axe Throwing at Eastridge Mall Saturday, June 26th
Jacked Up Leg 5K at Crossroads on Sunday, June 27th 6:30 am, donations accepted for community service.

Prayers:
Turtleman, Donati family, Love Boat, Pax traveling, Stogie friend Mike Breedlove, Pappy. Sarlacc took us out!