Fitness, Fellowship, Faith

Day: November 16, 2022

A Year Behind

It’s been a hot minute since I posted at the Sandlot, let alone Q. I think it was just called Martha’s or the Dark Knight back then. Great to be back and thanks to the PAX for hanging in there with me.  Away we go!

WarmUp:
Monkey humpers – 10 IC
Squats – 10 IC
Merkins – 10 IC
Plank Jacks – 10 IC
LBCs – 10 IC
NoImperial Walkers – 10 IC
Toy Soldiers – 10 IC

Pledge
Intro this is F3. Not a professional. If you continue to follow me, you IQ range will be revealed.

Thang
Plank position
Mountain Climbers – 10 IC
Plank Jacks – 10 IC
Merkins – 10 IC

Freddy Mercury’s – 10 IC
American Hammers – 10 IC
Dying Cockroaches – 10 IC

Sumo Squats – 10 IC
Lunges – 10 IC
Calf Raises – 10 IC

Bear Crawl, Burpies

Plank position
Mountain Climbers – 10 IC
Plank Jacks – 10 IC
Merkins – 10 IC

Freddy Mercury’s – 10 IC
American Hammers – 10 IC
Dying Cockroaches – 10 IC

Sumo Squats – 10 IC
Lunges – 10 IC
Calf Raises – 10 IC

I had to run to work, Flinstone picked up the rest!!!!

Keep that candy handy!

Foggy morning at the Ricky Bobby

Warm up
5 burpees.
Lap around the track.

5 burpees.
11s on the nicest newest parking lot in the F3 Gastonia area.
Mosey over to the shady wall for wall sits and dirty hookups.
Mosey to the back parking lot for Route 66 triple nickel bear crawl times three.
Mosey back to the front catching a burpee at every light post along the way.
Finished with a round of marry.

Announcements:
Christmas party
Ultimate frisbee
Christmas town 5k
2F lunch

Video Error – Prison Break

F3 men will try almost anything to get a little stronger or a little faster. If you were at PB this morning, you’d have noticed Ball Joint has picked up smoking. If you haven’t heard, there was a runner in China who ran a marathon in 3 1/2 hours while chain smoking. Ball Joint has been using their parts to fix cars for years, now he’s using their running habits!

Looks like I messed up the nameorama video so I’m pulling the names from memory. Hopefully, I got everyone. Let me know if I missed you.

Announcements: Christmas Party 12/3 @ 6pm at Lewis Farm, Ultimate Frisbee game at Midoriyama on Thanksgiving, Christmastown 5k. Prayer requests: Huck, 50k runers, Sargento, Montross’ coworker, Defib’s friend and family.

-Montross

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