Day: March 18, 2022

St. Patty’s day at The Goat. Rained all night but stopped at 5:30 – funny how that happens more often than not.

Warm up: SSH x12, Hillbilly’s x12, Gravel pickers x10

Mosey to Goat Island, lunge walk across both bridges to the West side parking lot.  11’s running length of the lot, plank jacks over here and mike tyson’s over there.

Bubba Sparx reminded us of the F3 mission and Tesla gave us 5 core principles of an F3 workout.

Route 66 back through Goat Island park with escalating bobby hurleys at each lamp post (technically this was Route 78 as Pilgrim’s Progress pointed out that there were actually 12 lamp posts).

Mosey up the hill to the upper parking lot where we ran a new exercise called Luck of the Irish. Partner up and play a single round Rock, Paper, Scissors. Winner chooses their exercise between two options, AMRAP burpees or run a lap around the building. Rinse repeat for about 12 times. The burpees were gracefully exchanged with merkins and then squats through the exercise. Who had the luck of the Irish this day?

Mosey back to flag for two rounds of Mary and time.

Announcements: Slaughter Q downtown 3/18, Honey hunters baseball group game 4/24 for 20 reserved spots bring family

Prayer requests: Turtleman, Pilgrim’s M, Rebar on IR, Tesla’s family, Broke, the Ukraine and our world leaders

Honor and privilege to lead these men.

-Gator

Good Wed morning to the Pax of F3 Gastonia.

It was a surprisingly pleasant morning in spite of the fact that there was a promise of rain by all respectable sources of weather information.   This proved to be just off slightly enough in our favor to clock a meaningful workout with some 2nd F to boot.  Turned out to be perfect.

YHC showed at 5:20 am to Dry Rub getting himself ready for the inevitable beatdown.  Soon there after other PAX posted.

As we were gathering Nutria comes running up with the flag, plants it, and joins the circle for a few pleasant hellos.

Lets get busy!

Pledge:

Warmup:

20S SSH’s DC  IC

Stretch up, left, right, back, and touch your toes.

Mosey to the back parking lot of the school  for the Thang.  On the way around the school YHC was notified of the fact that it is Bouquet’s #36 B-Day.,,,Take note and acknowledge the occasion during the workout.

The Thang:

Partner up by 2’s.  P1 moseys down to the curb (approx 50 yds), tag the curb, and back to flapjack. P2 AMRAP.

Dora:

100 merkins

200 Squats

300 LBC’s

400 Flutters

This took approx 20 mins.

Next YHC called 5 burpees

Then 5 more burpees,

Then move to the light post for 5 more burpees.

And to the next light post for 5 more burpees.

This continued for the next 2 post and on the 3rd post 1 burpee was called for a total of 36.

We all wished Bouquet a happy birthday.

After the celebration we moved to the curb at the front of the school where the posts that hold up the cover for the walkway are conveniently located in proximity to the curb perfectly set up for calf raises.  Almost like the builders had this in mind upon construction of the school.  Sweeeet!

30 calf raises each

parallel

toes in

toes out

20 Squats

20 calf raises each

parallel

toes in

toes out

20 squats

10 calf raises each

parallel

toes in

toes out

20 squats

Next….triple nickel in the parking lot

Bouquet calls dive bombers this side.

Tesla calls Plank Jax over there.

This was a nice addition to the current burn we all had rolling at this point.  Yeah baby!

This was loads of fun.

We all ended up back on the concrete pad near the shovel flag for Mary.

The count is 20.  The requirement is an AB exercise.

as I remember

LBC’s

Obliques

Imperial Walkers

Heels to Heaven

Side plank kicks

Scissor kicks

Plank until time.

TIME

COT

Announcements:

Dr Seuss is heading up an effort to reach out to Kotters.  Please reach out and assist wherever possible.

Prayer

Moleskin:

It was great to meet 2 PAX for the first time.  Nice to meet you J2C and Bouquet.

The regulars, you know who you are, make the whole thing work.  Lets take these FNG’s and make them regulars via unjudgmental support and encouragement.  Make no mistake, this is a ministry,

It was an honest honor to lead this AM.  Happy Birthday Bouquet. I hope everyone had as much fun as I did.   I hope that everyone gets as much added to there day as I do.  Such a blessing and such an honor.

God bless you all.

AYE!!!!!!!!!!!!!!!!!!!!!

Timeframe