Fitness, Fellowship, Faith
6 Runners (Including Udders from Greensboro) – 1 Rucker – 1 Humidity
2 more showed for this week’s leadership discussion on the Law of Connection. In short, leaders must learn to make connections and get to know those they are leading in order to maximize the success of their team, organization, etc. People will follow those leaders who are able to make those connections.
Until the next one. Aye!
Stroganoff
Disclaimer (disclaimer?)
Pledge
Ruck. We rucked in awesome style with a handful of merkins and squats on what has never been known as Linus’ route.
CoT:
Lost pair of gloves still hanging around Pelican’s, most likely from convergence if anyone reads this and claims.
Friday swim AO set to open soon at Pinebrook. Bathing suit (or some equivalent) will be required.
There is an AO testing channel on Slack where you can toy around with adding backblasts. This is set to go live 7/1 and until then backblasts need to be completed as usual. Stagecoach has put a lot of work into this, see him for questions and your commendations, great work.
Closed in prayer.
Honored, Linus
Well summer is in full swing, so the misery factor is greatly multiplied at the region’s premier afternoon AO! With the guys ready to go, here’s what we did:
Warmup: SSH, Don Q’s, various stretches
PLEDGE (To the flag on the back of Freight’s truck)
The Thang: Mosey to the small soccer practice field for “Hillevens”. Partner up. Perform one booyah merkin in the middle of the field, then each guy runs to the top of the hill that are located on each corner of the soccer field. Perform 10 jump squats, return to center. Perform 2 booyah merkins, then back up the hills for 9 jump squats. YHC knew this would suck because there was ZERO shade to hide under. Once complete, YHC led them over to the back of the large soccer field that’s adjacent to dog hill. We stayed in the shade for the Deck of Death. Hearts = Merkins, Spades = CDD’s, Diamonds = Dying Cockroaches, Clubs = Squats. Number of reps were determined by the number on the card. Jacks were 11 reps, Queens-12 reps, Kings-13 reps, Aces-14 reps. Jokers were 15 Mike Tysons then run a lap around the soccer field. We made it through 2/3 of the deck with both Jokers being pulled by Chili and Dr. Seuss. None of the Aces were ever pulled. Defib accused the Q of removing the aces until he checked the remainder of the deck and he found all 4 aces near the bottom of the deck! We moseyed back to the flag right as time was up.
Announcements:
Prayer Requests:
YHC took us out in prayer.
L8R SK8RS,
Slaw
Several (5 I think) showed for the Painlab this morning while I was the only one for the bootcamp. Maybe I missed a memo with so many other events going on. However, it’s F3 so let’s get after it.
Mosey over to 1st Presbyterian Church for a solo beatdown:
1 set each of 3 exercises followed by a slow mosey twice around the circle drive in front of the sanctuary. 1st 3 exercises were Merkins, LBC’s and Squats. Rinse-Repeat 2 more times.
Second round included Derkins, Flutter Kicks and Lunges. Rinse-Repeat 2 more times.
Mosey to the back of the Church in front of the fellowship hall. Same routine with the mosey up the steps at the PAD and back.
The exercises were Dips, Freddy Mercury’s and Calf Raises. Rinse-Repeat 2 more times. After completing the 3 sets, we (I) did one set of all 9 exercises in succession.
Finished off the workout with 10 – 12 minutes of running the steps at the PAD along with the hill that goes behind the PAD down to the parking lot and back up.
Mosey back to the Schiele to close out the workout.
COT led by Sledge. See the Painlab backblast for the details.
One quick note. If I was meeting up with some guys to run or workout before F3 and no one showed, I would have gotten back in my car and headed home. This solo workout was not the most intense workout ever in F3, however, at age 53, it was a good, solid workout for me. As I have said many times, I have never regretted showing up for an F3 Workout or Event (except maybe The Mortimer).
Until the next one. Aye!
Stroganoff
We had 13 PAX (with one FNG) at Tequila Sunrise this morning. Black Bear was on Q (he will be the new principal at Page Primary). This is his third time Q’ing for me. He posts regularly in F3 Metro.
WARM UP:
SSH X 10 IC
Merkin x 10 IC
Mountain Climbers x 10 IC
Flutter Kicks x 30 IC
Hello Dolly x 25 IC
Heels to Heaven x 20 IC
LBC x 15 IC
Merkins x 10 IC
5 Buprees OYO.
Next, we took off toward Belmont Middle School, but made a stop near the other entrance to South Point High School and across the street from Chick-fil-A to do two rounds of 5 Makhtar N’Diaye and 5 Bomb Jacks.
Now, we were off to Belmont Middle School and made our way into the stadium for numerous exercises including derkins, Carolina dry docks, burpees, running, and nurring from one side to the other.
We finally made our way onto the track for a partner workout. One partner performs 15 hand release merkins, while the other partner lunge walks. After partner 1 is done, partner 2 does 15 hand release merkins and partner 1 lunge walks. When partner 2 meets up with partner 1, the reps decrease by 2 for the hand release merkins.
Seeing about 8 minutes left, we took back off to COT.
PRAISES:
Eh’Yall’s mother in law did well in surgery yesterday.
ANNOUNCEMENTS:
Reminder that F3 Dad’s is this Saturday at Martha Rivers Park (June 14)
A list of events can be found at https://f3gastonia.com/events/
Aye,
Radar
2024 version Lightning
Saturday July 6
As noted by the name this is a PT test for speed. Using the same track that was used for classic PT test, the workout will consist of:
1Lap
25 SSH
2Laps
50 Merkins
3 Laps
100 LBC
4 Laps
100 LBCs
3 Laps
50 Merkins
2 Laps
25 SSH
1 Lap
Have fun and remember its you vs you – put forth your best effort and don’t worry about what anyone else does – All pax not on IR can do this.
SYITG – Defib
6 pax posted for a late Friday morning beatdown. One actually triple posted (Take a guess who that may have been)
After quick warmup of SSH, Imperial Walkers gravel pickers and merkins we headed across the street to the parking lot next to the greenway where we did escalating / de-escalating 4 corners with 10 Mike Tysons, 20LBCs, 30SSH, and 40Moroccan night clubs. Next we did some bench work with 25 step-up each leg, 10 dips, 10 derkins, 20 step ups, 15 dips and 15 derkins. Mosey back to parking lot for 11s across full length of lot with big boys and burpees. It was here that YHC thought about dying. Flintstone really pushed me and of course GD lapped the rest of us. with time running low we moseyed back to legion park but not before doing a few laps of Indian run around main street.
COT
Announcements:
F3 dada 7am Saturday at Martha Rivers (Gashouse closed, other AOs open)
Lunch on Wednesday June 19 at Bubba 33
Lightning workout July 6th at all AO’s
Annihilation July 13 at Folsom – Slaw
Prayers for Huck , Barns family, Jackson Curti, Maybelline’s mom
Until next time
Defib out
This was one of those mornings where I just couldn’t seem to find my full stride, I appreciate the support and equal push from all the PAX.
WARMUP: SSH, Windmills, Gravel Pickers, Mountain Climbers, Imperial Walkers, Moroccan Night Clubs, Overhead Claps, and Hillbillys
THE THANG: We headed over to the parking lot for a few “rounds” of Toy Soldiers, Butt Kickers, High Knees, Monkey Sliders, and Bear Crawls
We then headed to the bridge and did 3 sets of Bulgarian Split Squats, Derkins, and Step ups
Then we went back to the parking lot for a set of “7’s” with squats and Mike Tyson’s
We made it back to the pavilion with 10 min on the clock so we fumble through some work on the stairs doing merkins up then merkins down, and also dips up (but not down)
EZ called it stupid and we all kinda agreed so we settled on running the time with MARY.
MARY: LBC’s, Cockroaches, Flutters, Kraken Burpees (thanks SA), Merkins, Michael Phelps, and Freddies
ANNOUNCEMENTS: 2nf F lunch 19th, F3 Dads this Sat.
COT: Travel, Families, Turtle Mans family
8 for some moseying this morning at The Pub. Due to multiple factors, this was my first post at The Pub in 3 months, the AO that is closest to my house. Ridiculous.
7 ran. One did something else.
Fun was had by all.
COT
Lunch next Wednesday, the 19th at Bubba’s 33; F3 Dad’s this weekend; Lightning PT test and another annihilation workout coming soon.
Prayers for the Barnes family and others.
Thanks for the opportunity to lead.
Until the next one. Aye!
Stroganoff
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