Day: March 29, 2023

Today, marked the seven year anniversary in F3.

• Sargento EH’d me
• My first post was at THE STORM
• Whoopie was on Q

Seeing no FNG’s, I gave a brief disclaimer and we took two laps around the track at New Hope Elementary and then circled up for the warm up.

WARM UP:
Windmill x 10 IC
Imperial Walker x 10 IC
SSH x 20 IC
Sun Gods x 10 IC (Forward and Backward)
Plank Jacks x 10 IC
Parker Peter x 10 IC
Squat x 10 IC

Beatdown #1: (Escalator around the track)
7 merkins – Lap
7 merkins, 14 jump squats – lap
7 merkins, 14 jump squats, 21 mountain climbers (count one side only) – lap
7 merkins, 14 jump squats, 21 mountain climbers (count one side only) – lap

Beatdown #2 (7’s)
Six derkins run across the field and perform one lunge (count one side only)

Beatdown #3 (Burpee pyramid starting at 7)
7 burpees run the length of the parking lot in front of the school – rinse and repeat so a total of (for a total of 28 burpees)

Beatdown #4
We headed to the benches at the baseball field and did 7 dips, 7 derkins,  and 7 irkins, followed by  14 of each exercise.

With a minute remaining we headed back go COT.

Announcements:
Q vs. Q, Saturday at Folsom – 6:30 a.m. start. Check Slack for more details.
Pain Lab at the Ball Park at 7:00 a.m. Tube is taking the Q.
Community Foundation Run on Saturday, April 1 at 9:00 a.m.
F3 Lake Wylie CSAUP, Satuday morning May 6 at 9:00 a.m. in Clover.

Prayers
Families dealing with cancer.
Nutria’s brother is going through the adoption process.
Nashville school shooting
Mississippi storm damage.

Aye,
Radar

A little late on this one, but here goes. A few of the regulars were missing and I assume they were tapering for the P200. Still, we had a great crowd. Shout out to Chubbs for pushing his pace a little more today and also to Wirenut for running around me and helping motivate me to run a little further this morning!

• Montross

I saw Round Up after my run this morning. He was quickly heading to the truck to get home to help his babies up and ready for the day, but I did get to ask him briefly about some ‘interesting’ Facebook videos I saw of him and his baby last night. You will need to friend him on Facebook or ask him in person for more details. He and his M are 2 of the funniest people around on Facebook so you should check him out. They’re like a little reality show or something.

Great crowd this morning. We had 17 running or rucking various distances. Great work men!

Announcements: Q vs Q final at Folsom Saturday @ 6:30, Community Foundation Run also Saturday at the basseball stadium in Gastonia. Painlab-style workout before the run at the stadium if you’re interested. See Ball Joint or Flintstone if you are interested in the 24 hour run at the White Water Center.

• Montross

4 PAX and YHC met up in the gloom to put in a little work this morning. This is what happened:

Disclaimer

Pledge

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

Mosey down to Gastone’s hill. 2 squats per light pole along the way

Round 1

Mosey up

3 squats every RH mailbox up

3 merkins every RH mailbox down

Mosey over to picnic shelter at Martha’s (through the neighborhood trail

Round 2

Mike Tyson’s x 10

Superman’s  x 10

Dips x 15

R&R 3x

Mosey around something in parking lot

Round 3

Squats x 10

Peter Parker merkins x 10

Imperial walkers x 20

R&R. 3

Mosey to turd shack

Round 4 – Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

R&R 2x

Ran outta time halfway through second repeat.

Mosey back to start

COT

Announcements

Community foundation run April 1st

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

MM QvQ Final:

April 1st at Folsom before community foundation run.

Also a pain lab at FUSE before community foundation run.

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

Time laps

Prayers

Flintstone’s dad – Prayers for strength during upcoming treatments – April 4th treatment starts

Dirt- meniscus tear,

Tigers mom – Continuer prayers for comfort and strength

Whoopee’s mom, struggling with upcoming move and life-changes.

Praises

P200 & Mortimer runners finishing healthy

Praises for having a God that hears our prayers if we humbly ask

Maybe it’s Maybelline💋