Day: December 29, 2021

A large crowd this morning, probably due to many starting the Christmas break early.

Some put in EC miles and one rucked, we all put in some miles.

The Pledge

COT

Announcements

Prayer Request

YHC closed with prayer

Breaker Breaker

YHC has posted at Folsom several times, but never Q’d a workout. So when Ball Joint was looking for Q’s in December, YHC took the opportunity to Q and cross Folsom off the list of AO’s to Q.  Next was to determine the beatdown, so what better way than a block party.

It’s 6:30am and time to get to work.

Disclaimer

Let’s mosey!  So we did a mosey to the park entrance and stopped at the main building. Wichita circled back to pick up the six and once everyone was accounted for, completed some exercises that went something like;

• SSH
• Don Qs
• Imperial Walkers
• Moroccan Nightclubs

The Pledge

Made a mosey back to the parking lot. Everyone grabs a coupon out of the back of YHC’s truck.

Now for the Thang!

With the coupon,

• Curls x12 I/C
• O/H Presses x12 I/C
• Squats x12 I/C
• Bent over Rows x12 I/C
• Chest Press x12 I/C
• 10 Blockees – OYO

Riffle carry to other side of parking lot and back.

That’s one round and we completed four rounds. Between each round, YHC spoke on each ring of the contrentica, The M, Shorties, Shieldlock & Whetstone, and the Mammon.

After the fourth round of blocks, headed up to the tennis courts for some suicides. Bear crawl across first court, sprint to the next court and continue to the far side of the tennis courts and then back.

Back to the parking lot for a little mary,

• Flutter Kicks x20 I/C
• American Hammers x20 I/C
• LBCs x20 I/C

COT

Announcements

Prayer Requests

YHC closed with prayer

Thanks Folsom for allowing me to lead this morning. Everyone put in some hard work.

Breaker Breaker

We all gathered the morning after the annual F3 Gastonia Christmas party and at least one PAX was feeling the side effects.

A few got in some EC miles before the 6:30am launch. Two rucked and the rest ran. Before finishing mile 1, last night’s BBQ started slowing YHC down. Fortunately the route selected passed by the tennis courts which had a couple porta – johns available. YHC took care of business while the rest of the PAX continued running and was able to catch them when making the turn by the baseball field. Finished the run feeling a little lighter!

The Pledge

COT

Announcements

Prayer Request

YHC closed in prayer!

Warm morning for December.
We Ran and even had Super Dave an FNG from Tuesday come out again. I have a feeling he is enjoying F3 so far.

Prayer request:
Each other those battling covid, Big Pappys family, Sister Acts family.

Convergence coming up this Saturday. Start the new year off right! Bring an FNG and tell them that all the gyms in town will be closed that day.

The Bed Pan is Full!

Bulldog got Hermie after his busy work over the holidays.

Tabata workout with squat thrust, tricep extensions, calf raises, dips, rinse repeat x 2, rifle carry/curl ruck,,, baby maker, american hammer, chest press, lbc, rinse repeatx2,rifle carry/curl ruck,,, double crunch pull over, shoulder butt tap, MNC.

CoT

Great gloom.