Good Work!
Announcements
Dec 2 Convergence @ The Yank
Dec 9 Beer Ruck
Prayers:
Family Members of F3, Nutria Co-Worker, Praise for Least of these.
Author: Capt_Stubing (Page 1 of 3)
Ez Rider and I did some work.
Warm Up and Pledge
One rep of an exercise at each street light to Gastone’s Hill
One rep of an exercise at each MB on right OTW up
One exercise at each MB OTW down stacked em.
DG parking lot 11s Hand Release Merkins and Bonnie Blairs
Wall Sits, Presses and Dirty H ups Food Lion Parking Lot
Food Lion Parking Lot 4 corners- 4 exercises stacked em. 10, 15, 20, 25
Prayers: Jackson Hall, Glenda Russell, Huckleberry,
Announcements: @nd F Lunch Pita Wheel Gastonia Sept 20.
We did some stuff…..a lot of stuff. I wish I could remember but its been too long and I didn’t have it written down. Thanks to those who came out and joined us.
Warm Up
Wall Sit March 30 sec 3X
Wall Sit Presses 30 Sec 3 X
Route 66 Perfect Form Merkins
4 Corners Plank Jacks, Pull Ups, Reverse Crunch, and Bobby Hurleys
Increase by 5 reps every Lap-went to 20 Count
Announcements : Family Day Forest City 6/3 F3 Lunch 6/21
Prayers: Purple Haze Daughter & Planter F, EZ Rider’s Son, Jackson Hall, Work Colleagues. Family & Friends of F3 unspoken.
Warm Up
Quad Nickel ?
Pull Ups, Knee Ups, Step Ups (5 Reps-5 Times)
Dora
49 Hand Release Burpees
51 Perfect Form Merkins
100 Reverse Crunches
100 Vee Ups
150 Mod Bobby Hurleys
150 Squats
Announcements The Murph 5/29-Family Fun Day-6/3
Prayers F3 Family & Friends, Ayers Family, Camilla, and Graduations
Warm Up-Typ Stuff
Triple Nickel
Pull Ups 5
Knee Ups 5
Squats 5
Run
R&R
Decline Merkins 10
Step Ups 15
LBCs 20
Run
R&R x3
11s
Prayers-Flintstone’s Dad, Huckleberry, Radar’s Sister & Dad, Tiger’s Mom
Warm Up
F3 Deck of Cards
2nf F Lunch JR Cash’s 3/22
Overnight Trailrun @ Whitewater Center 5/19 & 20
Prayers F3 Ratchet’s 2.0, Radar’s Sister, Termite’s Brother & Clavin’s Wife.
Warm Up
Triple Nickel
5 Pull Ups or hold for 5 seconds Fully up
5 Knee Ups
5 Squats
Run a lap between sets
F3 Deck of Cards
Prayers for F3 Brothers and families
Warm Up
Sort of Triple Nickel
Pull Up Hold 5 Secs
Knee Ups
Step Ups
Wall Sit and March
Shoulder Taps
RRx3
Parking Deck Dora 150 Merkins, 250 Squats , 350 LBCs
Deep Sea Divers Courtesy of Slaw
Prayers
Wirenut Family
Toothfairy Daughter
Watts Up Niece & Father In Law
Gumby’s Mom
Turtleman
Huck
FNG’s Daughter