Fitness, Fellowship, Faith
Well less than 12 hours before go time I get the request to fill in so I jumped on the opportunity.
1 burpee and off we go for mosey
Wall – 15 dips, derkins, step ups x3 with lap in between
1 burpee + 10 V ups at each pole add 1 each time until the end of the road
Another wall – 60 second wall sit, 30 hip slappers, 10 dirty hook ups x3 with lap in between
Mary to end back at the flag
Prayers for Hufstedlers, Food Lion Worker, Baby Pillager
Warmarama:
SSH x 20
Gravel Pickers x15
Toy Soldier x 10
Thang:
Mosey to the Senior Center but on the way stop at every light and perform these exercises x 10 each.
Perfect Form Merkins
Squats
LBC’s
Mountain Climbers (count 1 leg)
After picking up the 6 we said the pledge and got back to work doing 11’s behind the Senior Center starting with 10 Mike Tyson’s and a V Up on the other end. With time getting close we headed back to start.
Announcements:
Christmas Town 5k see Broke to HC, Ultimate Frisbee Thanksgiving Day @0700 meet at soccer fields and HC in Slack now if you want to play, Christmas Party Lewis Farm Dec. 3 @ 6:00 PM
Prayer Request:
My mom, Huckleberry, Turtleman, Deal family, Stogies mom, Sarlacc’s mother in law, Wichita and family, Evinrude’s grandfather with cancer, Pallbearer’s parents sick, Sparky’s Dad, the holidays.
Way to push men, it was an honor to lead such a great group of men.
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!!!!
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
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
Busted out the rain dance this morning. All the heavy lifting brought down the wets, only moments after we finished the COT!
WarmUp:
Monkey humpers – 10 IC
Squats – 10 IC
Merkins – 10 IC
Plank Jacks – 10 IC
LBCs – 10 IC
Imperial Walkers – 10 IC
Pledge
This is F3. I am a professional at something, just not this. If you continue to follow me, you will be disappointed.
Thang
Kettle Bell Swings – 10
Curls – 10 IC
Kettle Bell Swings – 10
Goblet Squats – 10 IC
Kettle Bell Swings – 10
Plank Jacks – 10 IC
Merkins – 10 IC
LBCs – 10 IC
American Hammers – 10 IC
Overhead Press 10 IC
Curls 10
Kettle Bell Swings 10
Lawnmowers 10 each side
Chest Press 10 IC
Calf Raises 10, 10 , 10
Zombie Walk down & Back to first lamp post
Freddy Mercury’s – 10 IC
American Hammers – 10 IC
Curls – 10 IC
Kettle Bell Swings – 10
Goblet Squats – 10 IC
Kettle Bell Swings – 10
Plank Jacks – 10 IC
Merkins – 10 IC
Flutterkicks 15 IC
Windshield Wipers 20
American hammers 10 IC
Lawnmowers 10 each side
Chest Press 10 IC
Calf Raises 10, 10 , 10
3 Minutes of Mary & Boom!
Announcements:
X-mas 5k, Dec 3 X-mas party, Ultimate frisbee after Turkey day, Day after Thanksgiving Lunch at Ray Nathan’s
Prayers: Huckleberry, Turtleman, All new parents, Nutria’s brother-in-law, Tube’s M, Radar’s sister
Been a while since I’ve Q’ed, 530 hits and we get started!
Warmup
SSH, Toy soldiers
We head for the blocks, taking them to the nearest light pole. Block work at the top of the hill, at the tennis court parking entrance do the other exercise.
2 sets / 20 reps
Blockees at the top, Burpees at the bottom
Thrusters at the top, Lunges at the bottom
Upright Rows 10 each arm at the top, Merkins at the bottom
Then we circled back up at the launch, Low plank while the group counted to 60 which was pretty funny.
Gearwrench told me about an ab exercise he learned this past weekend using the format of the iron hulk, instead of merkins/ shoulder press you do Bigboys/ American hammers with three merkins between. TIMES up!
Announcements- ultimate frisbee thanksgiving day, Christmas party December 3rd
Prayer Requests- quite a few shared this morning and I can’t remember all, but here are some-
Huckleberry, Wichita family new baby coming, my dad, soldiers, our community!
Remember you have an impact everywhere you go, whether home, work, the store… wherever! Be an encouragement! We all need someone to sharpen us! Push us to be better! And we need to be doing the same for those around us! Preaching to myself here.
Thanks for the opportunity!
Disclaimer
Pledge
Warm-up
Mosey to the parking deck for some up and down running and various exercises throughout…
Start mosey back, stop for some wall sits and hip slappers
COT
Prayer requests
Announcements
YHC took us out in prayer
Over and out,
Breaker Breaker
Disclaimer
Pledge
Warm-up
We ran hills, step-ups at the bottom and at top of hill with merkins. Rinse and repeat many times.
Even though Bubba Sparxx decided to fartsack, we made sure he knew we missed him!
COT
Announcements
Prayer Requests
YHC closed in prayer
Over and out,
Breaker Breaker
Disclaimer
Pledge
Warm-up
We ran some, did some burpees, merkins, squats, and SSH, then rinsed and repeated several times. Sister Act and Wirenut talked more than exercising.
YHC and Camelia also educated on Sister Act on spreadsheets and power points
Did some more exercises and bear crawls
COT
Prayer Request
Announcements
YHC took us out in prayer
A lot of hard work put in by everyone….
Over and out,
Breaker Breaker
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