Day: March 16, 2023

High quality crowd of 3 came out to The Ricky Bobby.  SSH, Hillbilly walkers, and 5 burpees for warmup. Moseyed to the track for a classic escalator – lap around the field followed 15 reps of these exercises, accumulating one by one:
merkins
reverse crunches
step-ups
dips
windshield wipers
jump squats

Next we moseyed to the softball field for some tire flipping. It was way more fun than it sounds – so much that we flipped tires from the third base line to center field and celebrated with 5 burpees before flipping them back behind third base.  Speaking of tires, good mumblechatter about driving and teenagers and now vs then helped get the tires a little bit further into the outfield.
After returning the tires, we moseyed to the flag for 4 minutes of Mary before closing out with pledge and COT.

Announcements:
April 1 community foundation run
CSAUP’s

Prayers:
Orangeman’s 3.0 Zoe
Those with dementia and mental health struggles

Privileged to lead these HIM’s
– Nutria

It was a beautiful pre-spring morning in the Carolinas with 32 degrees in the air. Where’s the snow damnit!

Wait, we’re missing a few good men who normally show up? They must be saving up their energy for the Q vs Q tomorrow!

We break from the Pub and head for Colony Woods. We’re missing Linus, so we will stop at his drive and do our traditional Monkey Humpers. We had great mumblechatter while stopping here and there to do squats, merkins, LBC’s and reverse LBC’s.  By the way, I don’t know what Hunchback is feeding Scrat, but please keep our six from now on. That shit was horrible, lol.

Good work men! ….praying for those that could not make it.

Prayers for Mayor, Flintstone’s dad and Pocket’s 2.0 🙏

 

13 HIMs braved the cold and met up at a gloomy goat for worn out weinke beatdown, les by YHC. This is what happened:

Disclaimer

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

5 burpees for the train

Mosey to upper lot

The Thang

Round 1

Oblique crunches x 20

Superman pull-ups x 10

Mike Tysons x 10

Mosey around block and back up stairs

R&R 3x

Headcount 

13 + YHC

Mosey over to tunnel, 7 each side, grab a spot on the wall

Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

R&R 3x

Mosey back over to upper lot

Round 2

CDD’s x 15

Peter Parker merkins x 10

Freddie Mercuries x 20

Mosey around block and back up stairs

R&R 3x

Round 3

Burpees x 5

Lunges x 10

Hillbillies x 20

Mosey around block and back up stairs

R&R 3x

Bonus Round

Flutter kicks x 30

Calf raises x 30

Imperial walkers x 20

Mosey around block and back up stairs

R&R 3x

Mosey back to start

At this point I had exhausted the weinke and we had 4 minutes left so I handed it over to the PAX to bring it home strong 💪

Tesla – SSH IC

Freon – LBC’s IC

Doodles – dying cockroaches IC

Pledge

COT

Announcements

MM QvQ:

Downtown Friday, March 17th –  Short Sale v Balljoint

The Fighting Yank Saturday, March 18th freight v Whoopee -Ghost flag will be present

Community foundation run April 1st

Speed for need signup – To push talk to Broke. More track commanders needed

F3 Gastonia’s 8 year anniversary -March 21st. Post somewhere.

2nd f lunch at JR cash 22nd at 12 pm

Pockets bracket signup – it’s free!

Any old sneakers, any size, kids shoes especially. Bring to AO’s for termite to donate to an overseas organization. F3 receives financial benefit from donations as well.

Check presentation at primal for strong like AK. 3/18 at primal brewing.

Blood drive to benefit strong like AK at twisted Sugar April 1st

Time laps

Prayers

Flintstone’s dad – Prayers for strength during upcoming treatments

Arrowwood family – prayers for comfort

Tigers mom – Continuer prayers for comfort and strength

Rebar- prayers for restoration healing

Praises

Orangeman -little pie

Thanks for the opportunity to lead today fellas.

Maybe it’s Maybelline💋

 

2 HIMs were at the Labyrinth when I rolled in at the bell. This is what happened.

Disclaimer

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

Mosey down to Martha’s, first island in the main parking lot.

The Thang

Round 1

Diamond Derkins x 10

Oblique crunches x 20

Superman pull-ups x 10

Mike Tysons x 10

Mosey to next island R&R 5x

Mosey to picnic shelter

Round 2

Dips x 20

Lunges x 10

Hillbillies x 20

Step-Ups x 20

Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

Mosey back to start

Squats to finish

JJ w/flag

Pledge

COT

Announcements

MM QvQ:

Downtown Friday, March 17th –  Short Sale v Balljoint

The Fighting Yank Saturday, March 18th freight v Whoopee -Ghost flag

Community foundation run April 1st

Speed for need signup – To push talk to Broke. More track commanders needed

F3 Gastonia’s 8 year anniversary -March 21st. Post somewhere.

2nd f lunch at JR cash 22nd at 12 pm

Pockets bracket signup – it’s free!

Any old sneakers, any size, kids shoes especially. Bring to AO’s for termite to donate to an overseas organization. F3 receives financial benefit from donations as well.

Check presentation at primal for strong like AK. Time laps

Prayers

Flintstone’s dad prayers today.

Arrowwood family

Tigers mom

Praises

Making it on time

 

Thanks for the opportunity to lead today fellas.

Maybe it’s Maybelline💋