F3 Gastonia

Fitness, Fellowship, Faith

Day: July 5, 2022

S-A-F-E-L-Y

July 5, 2022 / / 0 Comments

Dang it’s hotter than the fourth of July. What else is new at the region’s greatest afternoon AO?
It’s Oompa Week. Three chances to put a beatdown on the pax.

Got a baker’s dozen counting the Q.
Circle up.
Pledge.
Warmup: 5 burpees, 10 merkins, 15 Side Straddle Hops, 20 Moroccan Night Clubs, 15 Abe Vigodas, 20 LBCS. All in cadence of course.

S-ister
A-cts
F-avorite
E-xercise
L-ast
Y-ear

Yep, that’s right.
Run a lap around the horseshoe pits.
11 Big Boys & 11 merkins.
Rinse and Repeat.
It sucked just like the Dallas Cowboys.
I have lived through all the heartbreak of:
The ice bowl.
The blooper bowl.
Lynn Swann.
The catch.
No Danny no.
Eli Manning.
Aaron flipping Rodgers.

This workout did not make a happy summer camper.

Left some time for Mary at the turd shack.

Announcements
F3 Dads camp sign up
Convergence the 16th
F3 Dads at Gashouse the 23rd
Tubing the 30th
2nd F lunch the 20th

Prayers
Broke M
Montross mom
Gumby mom
Huck parents
Pallbearer sister
Purple Haze sister in law
Huck
Turtleman
Defib friend
Def Leppard

One down, two to go.
YHC took us out.

Swimming

July 5, 2022 / / 0 Comments

10 pax posted on July 5th. Looks like some stayed out too late shooting fireworks. Whoopee came and ran around for a while all by himself. He left early but I’ll still give him credit just based on age alone. The air was about as thick as it can get. It was hard to swallow and often felt like we were swimming against the current. The below is what we did. Oh and SA didn’t post today, hate to see it!

The warmup:

Sealjacks ic x 15

Don Q’s ic x 15

Low slow squats ic x 15

The Thang:

Dirty 11’s- in the parking lot start at the end of the row. At the island in the middle do a burpee each time you pass. Monkey humpers and WWI situps.

On the wall at the school australian mtn climbers ic x 10 followed by 30 sec wall sits x 3 rounds.

Mosey around the school to the bus area for route 66 Bobby Hurleys. Mayor learned today that route 66 only goes to 11.

Mosey around to the parking lot near the football field. Triple nickel starburst and flying squirrels.

Mosey on the trail behind the fields back to the flag.

COT:

Pledge

Announcements-Convergence 7/16, F3 dads 7/23, tubing 7/30

Prayer request-Tiger’s sister in law, Tooth Fairy’s daughter

Past Workouts

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