Fitness, Fellowship, Faith

Day: May 11, 2022

That was a lot longer than expected

Word was sent out from the Site Q that the President of F3 Dark Helmet wouldn’t be joining us today and that a sub was needed. YHC answered the bell. This is what happened…

Gavel planted his Site flag for us to give our Pledge of Allegiance to. Way to be prepared Gavel! We said that pledge.

Warmup of some stuff.

Mosey down and around the parking and drop off areas of the school to arrive at the knobs near the side entrance.

Triple Nickle – Do 5 Derkins, bear crawl to a wall a fur piece away from where you are and do 5 Donkey Kicks. Rinse and repeat 5 times.

Mosey across the lot and up the way to the condemned baseball field area for The Thang!

11’s-

Do 10 Burpees at the top, mosey down to the gate at do 1 Big Boy Sit Up. Flapjack the numbers until it’s 1 Burpee and 10 Big Boys. This took forever and gobbled up  all the available time we had. My weinke still had stuff left on it too! Oh well, next time. By my calculations we ran almost 3 miles today. Thanks for the opportunity to lead.

Prayer requests: Turtleman, Huckleberry, PAX on IR, school ending and kids taking test/exams; praise – Breaker is done paying for college!

Annoucements: 2nd F lunch at Sammy’s in Dallas Wednesday the 18th, CSAUP Saturday the 21st at The Storm (read Roscoe’s preblast for deets)

Moleskin: As always, we need to be prepared for the unexpected. Even though YHC fouund out ahead of time that Dark Helmet wasn’t going to make it and I was able to come up with a workout, we should expect plans to not go as planned. Life has a way of throwing curve balls at you when you least expect it! We must be prepared!!!

 

Minwax

9 PAX posted at Midoriyama on Tuesday. Several went shirtless. It was noted one of them who may or may not do some spray tan was looking like he was somewhere between an english chestnut and dark walnut stain. One was a visitor from that city we are the gateway to. I met Forge, who’s shop is right next to mine, through the Growruck in Charlotte back in August. He made some cool souvenirs for the participants and made some torture equipment for the ruck as well. I’m glad he came over and worked out with us. Hopefully he reports back to headquarters we are doing it right in the Gashouse! Anyway I’m struggling with some severe sinus pressure so I wasn’t looking to run so we did another block beatdown.

Warmup:

We did a few SSH’s and Don Q’s but again if you aren’t warmed up by this time of the day what have you been doing?

The Thang:

This is a simple one but a grinder. Set a timer for 2 minutes. Do the 5 exercises going from 5 reps down to1 then do step ups the remainder of the time. We did 10 rounds of each of the below. It was also suggested that you hold your block while doing the step ups. Most did.

5 thrusters

4 alpos

3 swings

2 overhead press

1 blockee

The next round consisted of the below

5 avalanche

4 standing chest press

3 goblet squats

2 french curls

1 blockee

There was a lot of step ups involved in this but we pushed through!

COT:

Pledge

Announcements-CSAUP at the storm 5/21 see the preblast

Prayer Request-family members ill, unspoken

Moleskin:

My boss just came in so I’m going to wrap this up!

 

 

GREAT MORNING FOR A BEATDOWN

Rolled in to a few HIM’s putting in some EC like the main attraction wasn’t going to be enough, but little did they know what was about to go down! We also had some thangs to celebrate: 1: Volts B-day! Happy birthday Volt, we finally figured it out! 2: It was Slaw’s 1,000 post!! Congrats Slaw I was an honored  to Q it! That’s serious dedication and a lot of hard work and early mornings! Way to go! With all that out of the way it was time to Pay the Man!

Started w/ a proper Warm Up:

SSH

Don Q’s

Gravel Pickers

1 Deconstructed Burpee

REAL WORK:

100 Burpee’s in 10 min.

Moseyed to the hill on Sportsman Dr.

11’s – Mike Tyson’s and Row Merkins: count both merkins as 1

Moseyed  to the flag and said the pledge

I noticed the horse arena was occupied so we kept going to the pond with the walking track around it. On the way we heard a train and so like any seasoned Pax would do Sparky said “5 burpee’s for the train” so we stopped and did 5 burpee’s.

At the pond we did:

ESCALATOR

10 Merkins then took a lap

20 Squats then took 2 laps

30 LBC’s

we ran out of time and didn’t get to finish. To finish it was going to be 3 laps after the LBC’s then 40 CDD’s and 4 laps 50 Flutter Kicks and 5 laps

Prayer Request:

Westside’s grandma, Turtleman, Broke, Big Pappy, Huckleberry, all the teacher and staff, our country

Once again, thank you HIM’s for letting me lead!

Wichita out and on to the next one!

© 2023 F3 Gastonia

Theme by Anders NorenUp ↑