Fitness, Fellowship, Faith

Day: October 9, 2021

Mumbles and Grunts

Man what a nice morning!  It was great to be at the bunker this morning and have the opportunity to lead.  As most of y’all know I’m not tech savvy, but I actually pulled off an AMRAP workout fairly well. There was great group of guys which made Qing all the more fun.  We had lots of mumblechatter and grunts and we got some work done…

Warmup :

3 min stretch…Yeah we did that and it was great 

MNC x 10

SSH x 15

Monkey humpers x 15

Thang:

10 burpees in cadence

AMRAP : 1 min with a set of burpees and a 60 rest between each group of 7…

Squat curl press

Merkins

Flutter kicks

Tricep extensions

Plank jacks

Halos

Squats

10 burpees in cadence

Dirty Dogs

KB swings

Curls

Big boys

Chest Press

Baby makers

SSH

10 Burpees in cadence

American Hammers

Bobby Hurleys

Rows

Front raises

LBCs

Calf raises

Mountain climbers

10 burpees in Cadence

Rocky balboas

Chest press

Pull overs

Lunges

Heels to heaven

We ended with various forms of Mary and met up with the boot campers.   Great times and great pax.

Tractors, running and forgetful!!

Warm up IC  x 10

Sarlaac is out hurt today; so Pick Cherries while I give disclaimer.

Merkins

LBC

Squats / Low slow RF

Windmill

Pledge

Mosey to the baseball field parking lot. 

In the parking lot we complete our first Route 66

Merkins with bear crawl. Reverse back with LBC and crab walk.

Mosey up and around the intersection and check out all the tractors. Continue over to the parking lot by the medical building  for our next Route 66.

SSH

Turn around and reverse back with Squats.

 

Mosey down to the parking lot at the ponds for our next Route 66

One leg deadlifts/ Drinking bird

Toy Soldiers.

Mosey to the tennis courts.

Zombie walk a length of the court then sprint to the end of the court. Walk back and then sprint again. Walk back and then Zombie walk back the rest of the way back.

Leg Stretches.

Warm down.  10 counts

Core time with pockets.

Crunchy Frogs

Oblique V-ups

Pretzel Crunches

WW1

V-up / Roll up

Hillbillies

Imperial Walkers

 

Announcements.

Red Raider 5K

Christmas Town 5K

 

Prayer request.

Bourbon chase

Covid requirements.

West side family.

Big pappy and family.

1st F or 2nd Grade? At Old School

7 for Old School today.

We had one Tardy, so we did a practice run to pick him up;

there were some moans and groans.. some fussing and complaining;

we had one go astray;

one that held up the line,  also the  “rounder” who gives the instructor a hard time (Oh, I’ve had worse).

Was this Old School or the Classroom?

Warm-Up: Toy Soldiers, Gravel Pickers, Peter Parkers

Thang:

Route 66 with Burpees at each pole 

Indian Run back to start.

Lindsays-Shoulder Taps/Dips 30/10..

ALARM-Partner 1 Runs; Partner 2: 

A-100 Werkins

L-150 Step Ups 

A-200 LBC’s

R-250 Russian Twist 

M-300 Mountain Climbers

Triple Nickel or Elevens-Squats/Big Boys

Mary

Announcements:

Extinction Run-November

McAdenville Speed for Need

Prayer Requests:

Gumby’s relative-Mammogram

Wirenut’s Family-travel back from Boston

Word:

He said to him the third time, “Simon, son of John, do you love me?” Peter was grieved because he said to him the third time, “Do you love me?” and he said to him, “Lord, you know everything; you know that I love you.” Jesus said to him, “Feed my sheep. John 21:17 

“This is something we need to remember about Jesus when we fail. Our sins can easily hardened our hearts against him and blind us to his grace. Do not think that he is ever taken by surprise when you fail him. Go to him immediately and confess your sin and the weakness of your love for him. 

Trust your fellow Christians..however, do not forget that they are saints, not angels. We ourselves fail, others fail us, Christ alone is unfailing. Put your trust in him first, and learn to live within the fellowship of failures knowing that he will never fail you.” Sinclair Ferguson

Name-O-rama

Pledge

Good times..great guys!!

Seuss

No Time To Die

Who has time to do anything nowadays. Our lives are rush rush, hurry hurry. But one thing is for certain. When you make time to get up before dawn and meet up with a bunch of like-minded idiots, it sure does make life better.

We had 8 idiots show. Time Frame was there to lead Bootcamp and cared to share that an ole college buddy wanted to hang out last night and have a few beers. Only, TF has quit drinking for the last couple of months, so no party. Good Work brother! Bravo!! So he didn’t stay up late, he went to bed early and lead by example. The group split up and Painlab stayed in the parking lot and played some ole 80’s rock with a couple of bricks. 

Warmups: Arm circles, shoulder shrugs, Don Quixotes and burpees

Chest 50/10 sec: Merkins, CDD’s, superman pullups, incline pushups, decline chest press R&R 

Arms 50/10 sec: Curls, inside curls, bent inside curls, praying mantis curls, shoulder presses  R&R

Abs 50/10 sec: Peter Parkers, crunches, American hammers, heels to Heaven, hip raises R&R

Mary for the last 5 minutes: Flies, squats & blanks.

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑