Fitness, Fellowship, Faith
It was about quality not quantity today. Got a little 5k mosey in and talked about spiritual sloth. Just like they say in F3 if you are not accelerating you are decelerating, we must do the same in our spiritual life!
4 HIM went on to the Murph afterwards! 💪💪
SYITG
Balljoint
YHC called a loop that hasn’t been called in a while. The Wells Fargo loop on a perfect morning for a mosey.
The Pledge
Gaston Day > Armstrong > E Perry > Lee > New Hope > Armstrong > Armstrong > Gaston Day
Announcements
Snooze starts tomorrow! 0645 in McAdenville
PT Test – scan #mumblechatter for options
July 4th @ The Yank 0700
Prayer Requests
Families traveling
Hunchback, friend from high school passed away
Termite’s son
Prayer to take us out.
Until next time…
Lots of folks here today. Wojo kicked everyone off with the warmup and moseyed to the lower soccer field to split up teams. I don’t remember much as I was a conscientious objector, but I am very certain that Def’s team lost…
Announcements: Family fun day Saturday at Forest City NC meet at Mexican restaurant (check slack), Snooze workout at 6:45 across from Spruce Goose in McAdenville, F3 Dads June 17 at the Yank, Multiple Thunder and Lightning opportunities so review slack,
Prayers: FNGs Dad, Purple Haze’s 2.0 and safe travels, graduates, those injured and sick.
YHC did not have the Q today, but as site Q took it for Maybeline who decided to post Downtown. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.
We took off on a short run and headed to the parking lot church at Four Square for the warm up.
WARM UP:
SSH x 10 IC
Sun Gods x 10 IC
Goofballs x 10 IC
Windmill x 10 IC
Stretches
After the warm up we headed to the American Legion building and did our only ALARM
ALARM
20 Carolina Dry Docks
20 Lunges
20 American Hammers
Run to Davis Park
20 Merkins
After the ALARM, we headed to the old Belmont Middle School for a BLIMP.
BLIMP
20 Big Boys
20 LBC’s
20 Imperial Squat Walkers
20 Merkins
20 Plank Jacks
After the BLIMP, we headed to the track behind Belmont Middle School for an Escalator.
ESCALATOR
Round 1 5 burpees
Round 2 5 burpees, 10 squats
Round 3 5 burpees, 10 squats, 15 derkins
Round 4 5 burpees, 10 squats, 15 derkins, 20 flutter kicks
After the ESCALATOR, we headed back to COT where we found the benches.
10 Decline Alternating Shoulder Taps
10 Dips
10 Step Ups
10 Incline Merkins
10 Mountain Climbers
Cannot remember exactly what we did. I know we used the frisbee on the big soccer field. A person would throw it as far as they could. we would jog to the frisbee and then have to sprint the rest of the field. It was a gasser.
Finished w/ some frisbee (by pax demand)
For those who were at this workout I apologize I do not have my nameorama video. Please let Gearwrench know if you were there.
40 SSH – 40yd Broad Jumps – 40 Merkins – 40yd Sprint
40 Squats – 40yd Lunge Walk – 40 CCD – 40yd Sprint
40 Flutters – 40yd Bear Crawl – 40 Mtn Climbers – 40yd Sprint
40 Seal Jacks – 40yd Nur – 40 Jump Lunges – 40 yd Sprint
We played some frisbee for the last 20-25 minutes.
7 pax took at tour of the Goat today. Nice work!
Pledge
Warm Up: Don Q, Toy Soldiers, Plank Stretches
Thang:
Partner Elevens: Across the Bridge with Booyah Merkin/Hand Release Merkins
Route 66: Squats at every lightpole
W.A.S.H: Werkins (50). American Hammers (100). SSH (150). Hip Thrusts (200).
Core: Call and exercise while a pax goes around circle.
One lap around the site.
Word:
When Jesus had received the sour wine, he said, “It is finished,” and he bowed his head and gave up his spirit.
John 19:30 ESV
“‘Tetelestai’ means it is finished, it stands finished, and it will always be finished! The debt is paid in full! When He gave himself on the cross, Jesus fully met the righteous demands of a holy law. He paid our debt in full. The Lamb of God shed His blood, and that blood can take away the sins of the world.”
Announcements:
Snooze-6/2 in Mcadenville at 6:45
Forest City activities-6/3
Annihilation at Yank-6/3
Requests:
Travel
Kids on Summer Break
YHC took us out.
Always great to Q at the Goat!
Seuss
JJ had the Q at the Pub.
It was a beautiful and clear 60 degree morning. A great group as always. Ruck down to Southminster Presbyterian, did 100 calf raises, and ruck back. Approx 2.2 miles.
It was an honor and privilege.
Aye!!!!!!
Timeframe
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