Day: September 30, 2022

Wow! 5 years with F3 and what a lot of fun it has been.

No FNGs – brief disclaimer

Warmup

The Thang

Mosey to American Legion parking lot

The Pledge

21 Merkins

Mosey to cemetery

Lunge walk around circle

At next circle – Zombie Walks

Mosey to bottom of hill

Triple Nickel

CDDs at bottom

Squats at top

Start mosey back to shovel flag

Stop at Four Squares Church parking lot

• 25 I/C American Hammers
• 25 I/C Flutters
• 25 I/C LBCs

Finish up at shovel flag for COT

Announcements

Prayer request

YHC closed in prayer

Thank you men for the opportunity to lead and to F3 Gastonia for helping me become a better man, physically and a better husband, father, and F3 Brother!

Over and out!

Breaker Breaker

Bubba Sparxx was out of town this week and was looking someone to take the Q. After a few post on Slack and no one would step up, YHC said yes. The plan was to head to Folsom Thursday morning to knock out week 0 of IPC, but why not take it to the Goat and that is what I did.

Its 5:30 am and time to get to work.

No FNG’s, so a brief disclaimer and onto the warmup and then the IPC

Format:

• Complete the workout for time
• Measure out 100 feet in a straight line
• A standard Coupon is needed for this workout

The Thang

Coe – 5 rounds:

1. 20 thrusters
2. 20 merkins

Brenton – 3 rounds:

1. 100 foot bearcrawl out
2. 100 foot burpee broad jump back
   • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

1. 20 thrusters
2. 20 merkins

The Pledge

COT

Announcements

Prayer Request

YHC closed us out in prayer,

Over and out!

Breaker Breaker

The IPC has been a popular event around Folsom this year. I’ve seen other regions run the events as a relay and it looked like fun so I asked around to see if there was any interest in doing one at Folsom. A handful of hardcore hims agreed to participate so we set it up for Friday morning. We split up the work and the running trying to keep pax’s strong points in mind to stay competitive. We lost Wirenut at the last minute due to work. But we still had enough to make it happen everyone pushed hard and we got a time that took 3rd place for the week 💪🏻 Special thanks to Huckleberry for proctoring and filming he’s filled a much needed role in that position this year. Hopefully we can do the relay on a regular basis I feel like it promotes teamwork and fellowship.

8 men braved the tropical storm winds from Hurricane Ian this am to knock out the Iron Pax relay for week 4. It wasn’t quite as organized as Westsides relay Q last week but we got it done in 28:02 💪🏼.  I feel like we could have shaved another minute if we didn’t have that headwind on the run back or a hill to go up but still proud of our time.   Thanks to all the guys and to my 2.0 F3 Scoonter (Bryten) for coming out to film/proctor for us.  Link to our YouTube video below.