Fitness, Fellowship, Faith
Three took to the mean parking lot of Bulldog and administered a sweet yet ferocious annihilation to the fartsaking pull of chilly morns.
We do this, like this:
WarmUp: Shoulda been there
Thang:
10 IC Dips
10 Step Ups
10 IC Incline Merkins
15 x 2 Calf Raises
REPEAT x 3
1:30 Burns:
1. Curls or Merkins
2. Squats
3. LBCs
Pledge
Linus & Hunchback muscled out 10 more minutes of fat shredding, muscled building reps.
Started the morning at 36 degrees with Burpees (thanks Mamas Boy), followed by some side straddle hops and a mosey to the front of the school. From here we partnered up and ran the loop while doing 150 Mike Tysons, 300 Sumo Squats, 450 LBC’s and Omaha’d 600 step ups to 300 due to time. We rounded out the 1st F with 10 minutes of Mary and a COT with a prayer led by our Nantan-elect, Flinstone.
Announcements:
Beer ruck Saturday – mcadenville river room 11:30am
Beer mile 12/30 preblast to come
Tesla Ricky Bobby tomorrow if you like getting harassed
Radar Has the Q Thursday at The Goat
Belmont run club – Xmas light run tonight; Starts @ food lion @ 630. Message @Orangeman if you are coming
Virus needs sweatshirts/gloves/socks/jackets For Rice & Beans of Gastonia; They are looking for used sweaters/jackets especially.
Prayers
The crowd was a little light at the Sword this week, but that didn’t stop those who showed from putting in work. 6 runners and 1 rucker in total.
Afterwards we discussed the meaning of various Christmas carols and the need to worship, adore and celebrate Christ the entire year, not just the month of December.
Announcements
Beer ruck Saturday
Beer mile 12/30
Pray for Jackson Hall, Wichita’s Dad, Huck, Turtleman, Sister Act surgery, Chubbs work
Wichita took us out.
I’m Broke
© 2024 F3 Gastonia
Theme by Anders Noren — Up ↑