Day: November 3, 2021

A text arrived just after 1:30 am this morning from Sparky letting me know he would not be at Prison Break this morning for his Q. Was it bubble guts? Was he celebrating the Braves win too late? ” Quality time”? I don’t know but I appreciated the heads up and it was no problem for me to cover.

The weinke is pretty simple at Prison Break. Run or ruck. You vs you. It was a beautiful morning with nice cool weather. Good to see you guys this morning!

Prayer requests -Mayor’s M, Rockabilly family, SA family, Pappy and family, Stogie’s dad. Achey Breaky.

Disclaimer and mosey to the bunker for a joint warm up.

Warm up : SSH 12, Imperial walkers 12, Merkins 12, Cotton pickers 12, Frankenstein walks 12 (happy Halloween)

Head out mosey towards the East. 5 Bobby hurleys on your own each lamp post all the way back up Airline St. Plank for the 6 at the stop sign with Main St.

Mosey to parking lot behind the Station for The Thang. Partner up – 10 Hand release merkins – run in opposite directions around the outside of the parking area.  Do 5 burpees half way around when you meet your partner and then keep running back around. Once you re-meet your partner do 9 HR merkins.  Continue same pattern – counting down by one HR Merkin until you get to 0.

Wallsits against the back of the Station building. Hold position while Pax counts off and says their name one at the time.

Mosey down to Stowe park for 11’s on pavement stretch up to Myrtle St, alternating Mike Tyson’s at the bottom and heels to heaven at the top.

Finish with a Dora 1-2-3: 100 flutter kicks, 200 Squats, 300 American hammers and alternating run around the fountain.

We got after it. Started with 15 and plus a late addition with Dirt joining for 16 pax on a beautiful crisp fall morning. We started in the dark and finished after sunrise. I am humbled for the opportunity to lead this group of men.

COT

Pledge

Announcements:

• Extinction Run, Nov 6 @ 9am Primal Brewery
• F3 Gastonia Blood Drive, Nov 10 @ South Point United Methodist Church
• F3 Gastonia Christmas Party, Dec 11 Lewis Farm in Gastonia.
• Give to Give coming back, more details to follow
• Black Friday beat down in the works
• Speed for need McAdenville

Prayer Requests:

• Pax on IR
• Our Country
• Name-o-Rama
• Prayer to end.

-Gator

Pledge

Disclaimer

Warm up: SSH x 10 , Squats X20, and stretching

Mosey here and there to complete some call exercises consisting of Merkins, LBCs, Flutter kicks, Crunchy frogs, dying cockroach’s, and step ups.

Got in  a couple miles and had a great time with the Pax, you should have been there.

Announcements: Extinction run , blood drive, Christmas town 5K, and Give to Give campaign

Prayer request: Pax looking for work and the ones on IR,  Family’s in bereavement

Prayer to take up out

Until next time (Friday downtown)

EZ out!! Still 49

Pledge

Warm Up

• SSH (15)
• Plank-reach/leg stretch
• Merkins (10)
• Squat (15)

Mosey

4 Corners of Abs, with a twist

Worked as a team on the below exercises  – after 2 people  finished the reps, the group as a whole moved to the next corner/exercise  

• 25 Big Boys
• 50 Plank Jacks
• 75 Mountain Climbers
• 100 Flutter Kicks

Mosey

Ring of Fun

Everyone held a plank or low squat until the person next to you completed the exercise, so only one person “worked” at a time. Went through 5 rounds for Merkins, 10 rounds for Air Squats.

• 5 Merkins w/ Shoulder taps
• 10 Air Squats

Mosey

Main Block of Work

• 20 Dips
• Sprint Up the Hill
• 20 Dips
• Broad Jump Up the Hill
• 20 Dips
• Sprint Up the Hill
• 20 Dips
• Backwards Lunge Up the Hill
• 20 Dips
• Sprint Up the Hill

Mosey

Circle x 3

• 10 Merkins (3 seconds down and 3 seconds up)
• 10 Squats (3 seconds down and 3 seconds up)
• 10  Leg raises (3 seconds down and 3 seconds up)

Repeat 4 Corners of Abs, with a twist

10 Burpees to Finish 

Announcements

• Extinction Run, November 6, 9:00 a.m. at Primal Brewery
• F3 Gastonia Blood Drive, November 10, at South Point United Methodist Church
• F3 Gastonia Christmas Party,  December 11, 7:00 p.m. at Lewis Farm in Gastonia.
• F3 Give 2 Give  fundraiser opened November 1 – goes through end of November

Prayer Requests

• Queso a quick recovery from injury
• Pilgram’s Family Friend – daughter in need
• PAX looking for jobs or on IR

Name-o-Rama

Prayer to end

Great crowd of 17 (or so we figured out after the second count). This was my VQ, so definitely some polishing points on terminology and cadence, but had a great time and appreciate the opportunity to lead.

Olsen

I challenged myself to try some new AOs so I answered the call from Defib to become a “Newbie” Bartender at the Pub!  I arrived a little early and found Dirt preparing for a little EC.  Shortly afterwards the remaining PAX starting  rolling in for chilly run.  JJ arrived on foot prepared I believe for the snow apocalypse!  With a little help from the regulars, I determined the final route for the morning and off we went.

Announcements:  Extinction Run (11/6) / Blood Drive (11/10) / Christmas Party (12/11)

Prayer Request / Praise Report:  James Goudelock & Family / Todd Carpenter recovery abdominal surgery / David & Audry Rhinehart / Friend of Waterboy accepted Christ!

It was a pleasure and honor to lead this group of men.  Excuse me while I kiss the sky!  PH

Not necessarily to the 3rd power, but it was a powerful 3.  Tube, El Toro and Spiderman made nasty work of the morning gloom. Everyone else turned into marshmallows.

Warmup:
SSH 20
LBC 15
Squats 10 IC
Merkins 10 IC

30 seconds work, 5 seconds rest then move on!

Derkin
Shoulder Press
Bent Row
Merkin
Curl w/ kettle bell

3 Sets

30 seconds work, 10 seconds rest then move on!

Squat
Tricep Extension
KB Swings
Burpies
Curls

3 Sets

30 seconds work, 10 seconds rest then move on!

Mountain Climbers
Freddie Mercury
Plank w/ Hip Dips
Flutter Kicks
American Hammers

3 Sets

Couple of other freewheeling things and a wrap!