• Post Type: Backblast
  • When: 06/11/2024
  • AO: The Storm
  • QIC: Radar
  • FNG's:
  • PAX: Breaker Breaker, Anchorman, Tiger, Montana, Tesla, Elf, Dr Seuss, Alma Mater, Parkay, Goose, Cheesesteak, Tooth Fairy, Rebar, Orangeman, Watt's Up, Bos, Maybelline, Tardy Gras, Bubba Sparxxx, Roscoe.

YHC had the Q this morning at The Storm. We had a great crowd with 15 PAX doing the workout and 6 PAX doing the Deliverance training.

Seeing no FNG’s I gave a brief disclaimer followed by the Pledge of Allegiance.

WARM UP:
We ran the parking lot aisles near the student entrances and mixed in some karaoke, toy soldiers, butt kickers,  high knees, and side steps. Next, we ran to the round-a-bout for some exercises.
20 SSH IC
10 Abe Vigoda IC (for Orangeman)
10 Hillbilly Walkers IC
10 Low Slow Squats IC

ELEVENS:
Headed toward the parking spaces near the football field (10 merkins / 1 Squat until 10 squats / 1merkin)
Instead of running the PAX, bear crawled half way and lunge walk.

We had a few minutes to review the Mission of F3 and the Five Core Principals for Parkay who is relatively new to F3.

BLIMPS: (Pax Partner Workout)

  • 25 Burpees
  • 50 LBC
  • 75 Imperial Walkers (count one side)
  • 100 Mountain Climbers (count one side)
  • 125 Plank Jacks
  • 150 SSH

ANNOUNCEMENTS:
For a list of events, please visit https://f3gastonia.com/events/

PRAYERS and PRAISES:
Barnes family.
Huckleberry surgery.
Termite’s scan.
PAX traveling for summer vacation.
Murtaugh’s father who recently passed away.

Aye,
Radar