Fitness, Fellowship, Faith
It was another beautiful day to get some miles in. The Sammichers were again on site for their version of work. It’s training season and the HIM were ready to go. YHC gave instructions for the most dangerous but rewarding route in all of Publand. It was glorious!
Announcements – JJ5k 9/24, 2nd F lunch at Me Viet Kitchen 9/28, Amoeba Ruch CSAUP 10/8, Transvergence with Lake Wylie region at Bulldog 10/15
Prayer Requests – Roscoe’s neighbor’s mom passed, BOS
Beetle’s VQ
Lifted heavy things
Guest Q made PAX run and workout
Strong work followed by a reading of the Declaration of Independence
It never fails. I learn something new every time I post for QSource. Whether I’m leading or just a participant, there’s always something I take away that I didn’t know before.
Over the last couple years, I’ve become a different person, and I owe a lot of it to the men that show up to Coconut Horse every week and have invested in me. Thanks for your commitment and loyalty and for clearing the thick stuff and sharing your lessons.
Speaking of commitment, it’s what we talked about today. Turns out, the roots of loyalty run deeper the closer your get to the center of the Concentrica.
Mission First, Men Always means that we’ve got a job to do, but the leader is to make sure that the men are best equipped to handle the mission, and also watch our for their well-being, while at the same time not sacrificing the mission. It’s fully logical and paradoxical at the same time.
Finally, a SC is not a commitment. It’s an opportunity to find an excuse. Either HC or don’t C at all. Roscoe put it best, saying that if it’s not a “Yes”, than it’s a “Hell No”.
Grateful for another opportunity to lead.
Yabba Dabba Doo
7 Bootcampers and a runner put in work at the most underrated AO in F3 Gastonia. Here’s what I remember:
The Thang:
Mosey to the current site of Floyd & Blackies for Sizzle Suicides. This is a staple of every Q I’ve ever had at the Goat. In order to do it every time, we have to do it every time. This was a time, so we did it.
No LBCs the last round, just pick up the 6, grab a quick 10 count, then to the bridge, where in honor of IronPax, we Bear Crawled.
Once there, we spent some time teeing up some nonsense that looked better on paper and the overhead on Google Maps, but we did it anyways.
YHC hadn’t done pull-ups at a workout in over a year, and had no idea how many he could do, so the “if you can’t do it, don’t Q it” rule was in place and we only did 2 to be on the safe side. Bouquet did a bunch, and most of us (YHC included) did more than 2 pull-ups at that station.
The goat was to repeat this 7 times. We got through 4. It sucked, but only on our forearms, because strategic fencing kept us from accessing the lush grassy areas on either side of the fence for our Mahktar Ndiayes.
Returned right in time for the clock to turn.
Announcements were made.
Prayers were requested.
It was another day in the Gloom for a group of strong and solid PAX to keep pushing the rock a little further up the road than it was the day before.
Glad to have the opportunity to lead
Yabba Dabba Doo
It was a perfect morning to get in some work! It only takes two to make it happen. Spiderman and I chose to take advantage of this cool fall-like morning.
It will be short and sweet. Circuit of exercises R&R and mossy around the parking lot.
We did kicked off with Heels to Heaven, baby makers, flutter kicks, Superman pushups, reverse crunches, starfish crunch, merkins, curls, overhead press, sumo squats and shadow boxing.
We moseyed around the parking lot in between sets.
We welcomed an FNG, “Fallout” in the gloom today. Fallout lives in Belmont, and is involved in youth ministry for high schoolers, He also knows a lot about hunting, fishing, and apparently about nuclear stuff, too.
Pink Floyd brought him out to the Gloom. It sounded like Floyd will be trimming up Fallout’s mullet at the barber shop later. (but only a side-trim to keep it lookin’ good, not a full de-mulletting, so that it can still fly in the wind)
WARMUP
SSH, Air Presses, and Imperial Walkers
Mosey round the track, stop for 30 Squats, mosey a little more
THE THANG
On the school’s Basketball court:
11s with Flying Squirrels, run, Pulse-Ups
Climb the to the top of “MerkinJAX Mountain” Exercises and Reps – 1Merkin:4PlankJAX, then 2:8, 3:12, 4:16, 5:20, in cadence
Chopping Wood (w/ a burpee called by each PAX)
11s with Dips, run, Merkins
Time!
Announcements
“Mayor’s Skate or Die Challenge” tomorrow at Kate’s Skate in Lowell
Ft Mill – 10yr anniversary workout next week
JJ 5k Sept 24t
2ndF lunch Sept 28th
Convergence (B-ivergence?) Oct 15th
SiteQs requesting PAX to step to fill open Q spots.(tequila sunrise, others)
TAPs Thoughts And Prayers, and all the positive going on: Gratitude & Praises
Praises – Fallout’s Youth ministries @ CPC – successful
Safe travels for many
Nutria travels
Favor – for pall bearers and wife
Pink Floyd’s dad
Turtleman
Huckleberry
Tooth fairy’s daughter
Health of people’s marriages
Gratitude for ability to travel and make memories with family
Lots of reps and work was done. Each round was followed by a mosey down the street and back
Round 1: 60 LBCs, 40 merkins, 30 box jumps, 20 mike tysons, 10 dips
Round 2: 50 hammers, 30 merkins, 20 box jumps, 10 mike tysons, 10 dips
Round 3: 40 LBCs, 20 merkins, 10 box jumps, 10 mike tysons, 10 dips
Round 4: 30 hammers, 10 merkins, 10 box jumps, 10 mike tysons, 10 dips
Round 5: 20 LBCs, 10 merkins, 10 box jumps, 10 mike tysons, 10 dips
Round 6: 30 flutters, 20 squats, 20 lunges, 20 CDDs
Round 7: 30 V Ups, 20 squats, 20 lunges, 20 CDDs
Round 8: 30 flutters, 20 squats, 20 lunges, 20 CDDs
Time
Announcements: Skating with Mayor – Saturday, Dark Helmet with the Q at Mt Hollywood on Monday, JJ5k-9/24, 2nd F Lunch, Me Viet Kitchen – 9/28, Inter-Region Convergence – 10/15 at Bulldog
Prayers: Tesla, Red Ribbon’s M, YHC M and Baby
© 2024 F3 Gastonia
Theme by Anders Noren — Up ↑