F3 Gastonia

Fitness, Fellowship, Faith

Day: September 8, 2021

5 Miles Uphill

September 8, 2021 / / 0 Comments

We ran Sister Act’s favorite route, The Wachovia Route, even though he was not there to enjoy it. Five miles uphill the entire way where you end up where you started (eventually).

The Pledge

Gaston Day School Rd til it turns into Armstrong Park Rd
Left onto Armstrong Park Dr
Left onto New Hope Rd
Right onto Lee St
Left onto E Perry St
Right onto Armstrong Park Rd til it turns into Gaston Day School Rd

Announcements (apologize for those that have already passed)
50 miler (good work on that men!)
Labor Day in McAdenville (also good work)
2nd F @ Primal on 9/2 (hope no one was waiting on this backblast for breaking news in F3 Gashouse Region)
JJ 5k (hey, that hasn’t happened yet)
September Extra Mile Challenge (get started now, Sept is going fast)

Prayer Requests
Barrel Racer
Covid Cases
Maria – young mother who had spinal stroke and is paralyzed

Prayer to take us out

Until next time…

Ride the lightning

September 8, 2021 / / 0 Comments

There were flashes in the sky from the lightening on the way to The Ricky Bobby.  The clock struck 530 am and Bubba Sparxx expressed his concerns about the lightening, but being the meteorologist that we are we pushed on

Warm up:

SSH 15 IC

Moroccan Nightclubs 15 IC

Merkins 15 IC

Grass Pickers 15 IC

We completed 4 rounds of the following exercises.  The PAX had 1 minute to complete each of the following excecises.  If you finished early we planked, did arm circles, air presses, or recovered.

  1. 12 burpees

  2. 24 squats

  3. 15 merkins

  4. 24  4 count flutter kicks

  5.  15 CDD

  6. 24 reverse lunges

  7. 1 minute of mountain climbers

  8.  Mosey for 1 minute

After the 4 rounds we moseyed around the track for about 5 minutes until time.

 

Pledge

Announcements

COT

Thanks for the opportunity to lead.  Have a great week!

 

FALL IS COMING

September 8, 2021 / / 0 Comments

The weather was perfect, a nice change from the humidity we have had lately. 5 showed and no FNG’s so as soon as 6:30 hit we got to work! And work looked like this…

WARM UP:

Toy Soldiers IC x10

CRAVE PICKERS IC x10

MNC’s 20 OYO

Headed out of the parking lot to the flag stopping at every light pole:

10 Merkins

20LBC’s

Said pledge

10Mike Tyson’s

6 rounds of Iron Hulks

mosey to horse arena: 3 Rounds

20 Dips

Box Jump to top of concrete bleachers

Mosey to tennis courts:

Welsh Drangons across 2 tennis courts

Contra Burpee across one tennis court the Contra Burpee back

Welsh Dragons backward

Finished it off with the Cooper

Announcements: JJ 5k, 50 miler, Snowbird

Prayer Request: Big Pappy and his family, Sister Act and his family, Westside and his family, Ozark and his family, Spackles grandmother, Bout Times cousin

Thanks for letting me lead another one!

Wichita out and on to next one

Past Workouts

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