Day: March 23, 2022

7 HIM came to get their low-impact, high muscle work beatdown at Bulldog. The weather was perfect. The toys were plentiful. This is what happened…

Pledge of Allegiance

Disclaimer

Warmup – Don Quixotes IC & The Patented Left Over Right IC

Mosey from the start, about 14 yards to the trunk of YHC’s luxury sedan. We opened it up and what do you know?! Toys a plenty. The PAX picked up their fair share and took them back to the kid drop-off area, spreading everything out in a row for The Thang!

Station Work – do 1 minute of exercise with 15 seconds of rest, switching stations in between. We did almost 3 rounds of this.

1. Standing straight arm raise with bricks
2. Curls with the curvy bar
3. Standing kettle bell raise
4. Flutterkicks
5. Shoulder shrugs with paint cans
6. Bent over flys with bricks
7. Standing front shoulder raise with paint cans
8. Bent over rows with a block
9. Standing tricep extensions with kettle bell
10. LBCs

There was plenty of mumblechatter happening during this workout. High reps during a minute’s worth of exercising got the burn going for sure. We did 0 leg exercises, except for the 14 yard mosey. That’s enough!

Announcements: Shirt design contest ends tonight!, Convergence April 2nd at the Yank, Community Foundation Run April 9th, Adopt a Highway cleanup April 16th, 2nd F lunch THURSDAY April 21st at Ray Nathan’s, Honey Hunters game Sunday April 24th

Prayer Requests: Turtleman (I saw him today and he looks great!), Tesla, Orangeman’s M & his Manager has cancer, Broke’s broke shin, Pilgrim’s Progress’ M

Thank you for the chance to lead today men. It was awesome as always!!!

I guess the threat of rain scared off some of the PAX this morning, but myself and five other men showed up for some good fellowship.

Seeing no FNG, I gave a brief disclaimer and we headed for a brief mosey behind the school for the warm up.

WARM UP
Don Quixote x 10 IC
Goofball x 20 IC
Imperial Walker x 10 IC
Merkin x 10 IC

Elevens
10 Carolina Dry Dock / 1 Imperial Squat Walker

Four Corners (3 Rounds)
10 Plank Jacks IC
20 Mountain Climbers – Count one side
30 SSH
40 LBC

We headed back to the school and at each exercised performed the following exercises.

First Light Pole = 5 burpees
Second Light Pole = 5 burpees, 10 merkins
Third Light Pole = 5 burpees, 10 merkins, 15 squats
Fourth Light Pole = 5 burpees, 10 merkins, 15 squats, and 20 american hammers (count one side).

We had a few minutes left a did some ab exercises.

ANNOUNCEMENTS:
Convergence at The Fighting Yank on April 2.
Second F Lunch on Thursday, April 21 at Ray Nathans.
F3 Night at The Gastonia Honey Hunters (Sunday, April 24, 4:15 p.m.) Tickets are $9.  Check out the F3 Gastonia Slack channel for more information.

PRAYERS and PRAISES
Tesla asked to continue to think of him and his family in your prayers. He did mention that he and his son had a nice weekend together.
Huckleberry

Aye,
Radar

I noticed a few of the usual faces at Prison Break were not out this morning. Those guys have been training and preparing for months so I can only assume they are tapering and resting a bit for the P200. That being said, not everyone took the morning off as there were several guys getting in some last-minute miles. Good luck to all of the P200 runners this weekend. I hope 1) Everyone is safe and healthy 2) 2nd F is strong and these guys come back with some great stories and memories 3) No one gets fired on their day off (looking at you Bedpan).

Announcements:

• Honey Hunters 2nd F event 4/24 – see Slack or GroupMe for some more details or check with BOS. $9 is a great price to see a game. Bring the family!
• Convergence 4/2 @ The Yank
• Smoky Mountain Relay meeting after the convergence
• Community Foundation Run & Speed For Need 4/9. We have 2 track commanders so far, possibly more coming. More runners are welcome.

Keep Big Pappy, Huck, and their families in as well as the guys running in the P200 in your prayers.

• Montross

Disclaimer

Pledge

Warmup

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC

10 Gravel Pickers IC

20 Squats OYO

Moseyed to the bottom of the parking lot at Martha Rivers

We started a the last light pole closes to soccer fields

25 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to sixth light pole

20 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to first light pole

15 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to sixth light pole

10 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to first light pole

Fellowship mosey to parking spots closest to the restrooms.

Bear crawl 8 parking lines.  10 count then Bear crawl 8 more parking lines.

Fellowship mosey to picnic shelter and partner up.  One partner runs while other partner works on the following exercises.

50 Big Boys

100 Overhead claps

150 Dips

200 Squats

We got to about 100 Flutter kicks, but it was close to time, so we headed out on a mosey back to the start.  Arrived back at the start with about 1 minute to spare.  Flutter kicks IC until time. 6:15 am.

Well the weatherman got the forecast right this morning with light rain starting at 6 am, but nothing too bad.  Thanks me for coming out and giving me an opportunity to lead.

Announcements

Convergence April 2nd at the Yank

Look at Slack for information on 2nd F outing to Honey Hunters game on April 24th.

Prayer request

Name o rama

I took us out in prayer.

SYITG

It was the first morning after “springing” our clocks forward an hour so surely it was the time change that led to only 4 PAX showing to better themselves!  Afterwards we moved inside for some coffee and fellowship.

Announcements:  See Dr. Seuss if you’re interested in taking a couple of Kotter names to contact & if you’d like to be a Blade-Stone / Speed for Need & the Community Foundation Run 4-9-22 launching from the FUZE Ballpark

Prayers:  Mayor’s grand-dad coming out of rehab / Breaker Breaker’s prayer list / PAX that just won’t come out and post

Warm Up

Exercise,
Mumblechatter,

Prayer,
Announcements.

We did some Thangs!