Fitness, Fellowship, Faith

Day: May 2, 2024

Sparks were flying!

Sister Act pissed off Sparky so bad, that instead of commencing a total ass whipping on the ole douche canoe himself, Sparky decided to run his anger out away from the rest of the pax.
Jeez, thanks canoe.
It only went down hill from there.
Suster Act bitched about warmup exercises.
Bitched about exercises at the light poles on the way to frisbee. Tried to kill the leppard after leppard scored more times than he did at the prom.
Caused us to be summarily dismissed off the soccer field.
After the imminent defeat of his team, he ran off his teamate Gare bear.
To top it off he called 6 count kraken burpees during mary to the mutinious disgust of all.

Prayers
CMPD, US Marshall, and all dealing with aftermath of the tragic shooting this week.
Our usual recurring pax and families needing God’s grace and mercy.

Announcements
Goonie
Extinction Run
Lunch

Near record crowds at the PUB

So a series of unfortunate events kept several hundred PAX at home in what would have been the largest crowd ever to gather at the PUB. Instead, 8 strong runners showed up. YHC is happy to report that Alma Mater arrived right at 0526, just like he said he would, and drove his car into the PAX of the AO almost like Charlottesville except without casualties.
JJ ran/rucked a ruck to give to Sargento.
We pledged, we ran the DEFIB route which happens to be uphill the whole way.  Defib was so disoriented from the hills and elevation that he almost tried to cross the street one block early.  Fortunately, JJ and YHC were there to act as guardrails to keep him on his path  #cognitivedecline

 

In the end, the route ended up about .20 miles short so a lap around the lot made it an even 5 miles and the world was saved   We talked about the brave men of UNC fraternities who raised the American flag and have an epic fundraiser going on to throw a rager.    As of this writing, patriotic Americans have contributed nearly $400,000 to throw a party for the boat shoe wearing brohemians.  When details are finalized, be prepared to clown car to Chapel Thrill to throw down with these Patriots

Announcements:

Goonies 3am Schiele museum Saturday morning  bring a ruck (gloves?) and a change of clothes.  

FRC 0430 ten mile option tomorrow 

May 13 YL golf tourney. Pine island

Extinction run 0900 primal may 18

Memorial Day Murph at Martha’s

Prayer requests

Turtleman

Huckleberry

Anchorman-travelling

Pax struggling

Jack Murphy app state OLineman suicide 

F3 Nation

Country

End of school year

Law enforcement

 

 

always a pleasure to lead
Roscoe

 

 

 

Q: Who will commit the first Q-Fail of the month? A: It’s gonna be May

Okay, okay. So I failed as a Q and messed up during within the first 10 seconds of our Bulldog warmup, but I have a great excuse: it’s my first Q at a non-Ruck workout! My apologies, HIM; no more excuses.

Warmup: SSH, Imperial Walkers, Stretch

DJ Push Play (thanks Hunchback) kicked off the morning and the entire month of May with N’Sync’s “It’s Gonna Be May” and we were off to the races.

I borrowed/stole/shamelessly ripped off one of my favorite El Toro sets from a recent PainLab Q, but modified to fit in even more exercises.

Begin with 1 burpee, mosey to the cones and back. Do 2 Gravel Pickers, then 1 burpee, then mosey. Repeat down the list.

# Reps Exercise
1 Burpee
2 Gravel pickers
3 Kettlebell swings
4 Upright rows
5 Tricep extensions
6 Low & Slow Squats
7 Merkins
8 Mountain climbers
9 Heels to heaven
10 Freddy Mercury’s
11 Moroccan Night Clubs
12 Overhead presses
13 Curls
14 Calf raises
15 Side straddle hops
16 Monkey humpers
17 Lunges
18 Flutter kicks
19 American hammers
20 LBCs

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑