Fitness, Fellowship, Faith
Warm Up
Sort of Triple Nickel
Pull Up Hold 5 Secs
Knee Ups
Step Ups
Wall Sit and March
Shoulder Taps
RRx3
Parking Deck Dora 150 Merkins, 250 Squats , 350 LBCs
Deep Sea Divers Courtesy of Slaw
Prayers
Wirenut Family
Toothfairy Daughter
Watts Up Niece & Father In Law
Gumby’s Mom
Turtleman
Huck
FNG’s Daughter
We had 10 at the Sammich for core work, rucking, a gas leak, and a new Site Q. Here’s what I remember:
We waited while the route was given, pledged, then watched as the runners took off. Not us, we were staying. Packs off.
The Thang:
Scrat sniffed out the new Site Q, and licked him ferociously during the Cockroaches. A fitting start to the morning.
Packs on, we can ruck now. Make the longest loop YHC can tolerate without leaving the property – in front of the McDonalds, down to the entrance, around the back side of the building, then back to the lot in front of Lotus.
This should be familiar:
The Dollies came with a case of the Blarts, and we all laughed enough to make our M’s proud. Nothing quite like The Gloom.
Next up was something like Suicides. Or a Triple Nickel. Not really either of those. Anyways:
Repeato, except each ruck got longer going to the next row of parking spaces.
Got through 5 rows of parking spaces, then went back on the long ruck, going the opposite direction of how we came. Made it back to the flag just in time for 1 more round:
And that was that.
See Pub Backblast for announcements and prayer requests.
Moleskin:
As we wrapped up, it was time to name the new Site Q.
The roots of F3 Gastonia go through Bandit. He knew what this F3 thing was about long before most of us realized it was more than a workout. He’s been a great leader in the region as our first Weasel Shaker and a PAX who blazed a lot of trails in those early days so that we can enjoy what we have today. He hasn’t been a Site Q though. He will be a good one.
So come Q a ruck beatdown at Diablo. There’s a lot of options. It can be all rucking with few exercises. It can be like a bootcamp, just with no running and an added weight to toss around. Regardless, it’s the only time all week in our region that you’re guaranteed to get to use your ruck as a weight. Lots of opportunities to get creative.
I had a blast today. Hope y’all did too.
Yabba Dabba Doo
We ran Loftin Park.
Along the way we ran into Pockets.
There was a dog wearing a blinking safety light on his collar.
We got a safety lesson.
Prayer Requests:
Announcements:
Enjoyed it men.
Yabba Dabba Doo
There were 3 ruckers and 4 bitches…..wait, there were 3 runners and 4 bitches…no, well maybe it was…..dang, I can’t remember. Should have been there. There were hills and we made them ours. It was glorious.
good work men-Whoopee
Beautiful morning for a run through Willow Creek neighborhood. – Diablo Sammich welcomed new site Q Bandit!!
Announcements:
Viking Dash Saturday
Extinction run 3/4
Community foundation run 4/1
City of Gastonia survey to improve roads – Hunchback to post link
Prayers:
Hayes family
Catamount
Whoopee family traveling
First Pres minister Davenport/family
Termite’s brother
Castlerock
Turtleman
Clavin M/family
16 PAX came out to a perfect gloomy morning today, all were ready to put in work. This is what I remember:
Pledge
Disclaimer
Warmup
10 SSH IC
RoL LoR
10 Gravel Pickers IC
R L leg up (quads)
Headcount- 15 + YHC
mosey to parking lot at end of park, after taking the scenic route.
The Thang
Round 1
Diamond Merkins x 11
Oblique crunches R & L x 11
Superman pull-ups x 11
Mosey to fence and back, plank for the 6, rinse/repeat round
5 burpees for the train
Round 2
Peter Parker Merkins x 11 hard count
Lunges x 11 hard count
Hillbillies x 11 hard count
Mosey to fence and back, plank for the 6, rinse/repeat round
Bonus Round 1
Merkins IC x11 IC
Flutter kicks IC x11 IC
Mosey back through the park up to parking lot near the tunnel.
Round 3
CDD’s x 11
Squats x 11
Imperial walkers x 11 hard count
Mosey around the building, plank for the 6, rinse/repeat round
Plank for the 6, rinse and repeat. Bear crawl across parking lot and back, then mosey to tunnel for wall work.
Wall work
Hip Slappers x11 IC
Dirty Hookups x11 IC
Wall sit 1 minute , (2nd)wall sit 30 seconds
rinse and repeat, then fellowship mosey back to start.
Bonus Round 2
Burpees x 11
LBC’s x 11
Freddy Mercury’s x 11
Finished up with Mary
COT
There are 311 days left in the year, that’s why most sets are 3 workouts and 11 counts. 311 days to push whatever rock you want. When this challenge is over, have something that you’re working on, some challenge to overcome. Never let yourself be ok with a complete stoppage in improvement. Flintstone asked me what I was working towards one time and I had some general target of better health, but nothing concrete. My process now is to identify an obstacle in my life and push it until it’s out of my way. Rinse and repeat. Still refining it, but the satisfaction of incremental accomplishments is way more motivating long-term than one big goal.
Announcements
Extinction- March 4th
Viking Dash – this weekend
Speed for need signup,
Whoopee v roscoe next week in the Q challenge at the Goat
Prayers
Tesla in his travels today
Tooth Fairy – Daughter
Wire nut and his mom
Clavins and his M
Easy riders son
Turtleman
Circled up and took us out in prayer.
The PAX pulled through strong today It’s an honor and a privilege to put iin work you gentlemen!
Maybe it’s Maybelline💋
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