Fitness, Fellowship, Faith

Author: Capt_Stubing (Page 1 of 3)

The Lab 9/06

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.

Downtown 6/2

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.

 

Downtown 5/26

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

The Lab 4/5

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

Downtown 3/10

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.

DT 2/10

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

 

 

 

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