Day: October 4, 2021

EMOM at the Sandlot

October 4, 2021 / Defib / 0 Comments

10 HIMs posted in the gloom at the Sandlot this morning. Lucky for them I am a little gimpy with some plantar fasciitis pain. So no significant running this morning which means it should be an easy Defib workout

Warm-up

SSHx20

Merkinsx10

Imerial walkersx10

The Thang:

Mosey to picnic shelter for some tabata style EMOM work.

Set 1 LBC, Flutter kicks, American Hammer then run a lab around parking lot x3

Set 2 Derkins, Dips, and hand release merkins then run a lap

First time we did 1 min then 30 seconds afterwards (” if you can’t do it don’t Q it”)

Mosey back to Snoballs but stopping three times for 10 Mike Tysons

Announcements:

Extinction run Nov 6th at Primal

Lake Wylie region CSAUP the Nessie October 23rd

Prayer Requests:

Sargento

Hush Puppy’s wife’s surgery delayed due to COVID

As always it was my sincere honor to lead the fine men of F3 G-Town.

Until next time Defib out

Courage at the Sword

October 4, 2021 / Big Pappy / 0 Comments

Psalm 31:24 – Be strong, and let your heart take courage, all you who wait for the LORD!

Announcements

Extinction Run – 11/4
Service Project – Ketchup – Freight/Broke
Christmas Party -12/11

Prayer Request

Mayor’s Wife
Huckleberry’s Mom
Sparky’s Dad

Where 2 or 3 gather…

October 4, 2021 / Termite / 0 Comments

A few warm ups and and off we go for a quick mile around Hollywood then to the hill at church for 8 rounds of figure 8

I picked hand release merkins 15

Bubba picked Mike Tysons? 25 (More on that)

Virus picked American hammers 20

8 rounds figure 8 . About round 5 we figured Bubba was half asleep picking those with the other shoulder and chest so we switched to leg flutters….

We then took the long way home up the hill with running and Ner at the top did some low squats, high knees , and skip to the lou….

Prayer request: addiction, one of the pax hit by a car walking the dog death occurred ( the cars will win guys please look out) and covid on the rise in Gastonia.

Great day To be alive! Always an honor thx guys!

What are you afraid of

October 4, 2021 / Freight / 0 Comments

11 put in some miles at Crossroads on Sunday. Some put in a lot as we have been ramping up for the Bourbon Chase relay. While I hate the long miles I have enjoyed the company, well for the most part. These long runs with some guys prove that you bond over shared suffering. Afterwards we sat down at what is likely my last Q source at Crossroads for a while to discuss Courage and what we fear. In a few weeks 10/24 we will be launching a new Sunday morning run/ruck option from the Harris Teeter on South Point road. Launch at 6:30 and COT at 7:15. Be thinking of some names as we will name it at the first COT. Also congratulations to Sister Act who has stepped back into a leadership role as the new site Q of Old School. Thanks for helping me out buddy as I make some changes.

Day: October 4, 2021

EMOM at the Sandlot

Courage at the Sword

Where 2 or 3 gather…

What are you afraid of

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