F3 Gastonia

Fitness, Fellowship, Faith

Day: January 7, 2024

Doodie

January 7, 2024 / / 0 Comments
  • We had six studs show up to the Coconut Horse. Flintstone and Short Sale went for some extended half marathon training. Winehouse and YHC hit the Coconut traditional route, and Whoopee and Hunchback got pulled along on a Scrat ruck through Heatherloch.
    Maybelline asked for a substitute Q for Q source  as he isn’t feeling well  (get better Maybelline)  so YHC volunteered but couldn’t find the book.  Winehouse was prepared to lead Chapter 7 on duty and did his duty and did an admirable job .

second F lunch on the 17th at Whiskey Mill in Gastonia

prayer for turtleman, hunchbacks dad, and kids going back to school

Duty is what we do everyday. Doing what is right and what we know we need to do. Just do it.

 

Baby It’s Cold Outside

January 7, 2024 / / 0 Comments

19 Showed up at Tequila Sunrise  17 boot campers and 2 runners.

Clock struck 5:30 a.m.  We did the pledge then moseyed to basket ball court for a warm up.

Warm Up

15 SSH IC

10 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

Warm up complete we moseyed to the tennis court to complete a pyramid workout

The exercises were as follows: 1. Merkins, 2, Jump Squats, 3. Mountain Climbers, 4. CDD, 5. Flutter Kicks, 6. Monkey Humpers, 7. Burpees.  The reps were completed by time 45 seconds of work 15 seconds of rest.  We moseyed in between each set

1

1     2

1      2      3

1      2          3       4

1       2          3        4        5

1         2        3         4         5        6

1      2        3        4          5           6          7

After complete we moseyed back to the start for some core work.

25 LBC

25 American Hammers

25 Reverse Crunch

10 Hip dips on each side.

Time  6:15 a.m.

Announcements (Please review slack for announcements and pre blast) and Prayer request

I took us out in prayer.  Thank you for the opportunity to lead.

 

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