Fitness, Fellowship, Faith
Warm up IC
SSH
Imperial Walker
Merkins
Thang
Hit the streets for miles over to Cramerton to get ready for the BRR. Pax ran right at 4 3/4 miles on this perfect morning.
Caught the Pledge at the end and finished up with word of the week.
Ephesians 5:25 Husbands, love your wives, just as Christ loved the church
Word of the Month Love
COT
Continued prayers for T-Square
Multiple PAX on Job
The Storm took on its name on the drive over this morning. Heavy rain and lighting an hour before I felt sure would lead to a light crowd if any? To my Surprise 8 regulars and 1 FNG posted to start the day off right.
Warm Up (IC)
SSH
LBC
Merkins
Mosey at a friendly pace around parking lot
Imperial Walker
Thing
10 min of Run and Merkins around upper parking lot
Run 1 min
Merkin 1 min
rinse and repeat for 10 min
After 10 min one more lap for good measure and than plank at the gate for the six.
Flutter Kicks (ICx30)
5 min of BUrpees
10 Burpees a min for 5 MIn
Flutter Kicks (ICx30)
Mosey to the Softball field in search of BA Blocks. Unable to locate the blocks we had to call and audible and do Dora 1/2/3 with out
200 Squats
100 Merkins
50 Burpees
Partner runs down thread trail to bottom and back up while other does above exercise.
Ran short on time and had to stop short of Burpees. Mosey back to cars for COT.
One more round of 10 Burpees.
Pledge
Welcome Bill Fangman (Chocula)
Prayer Request-: T-Squares son
Not having the word of the week with me I found this little bit of advice on Twitter this morning. Three words we often hear that tend to have a negative meaning
F irst
A ttempt
I n
L earning
E ffort
N ever
D ies
N ext
O pportunity
As always a pleasure to lead this group.
Outhouse
As always the streets of Cramerton where busy with folks looking to make themselves a little better.
Warm Up IC
SSH
Merkins
Grass Pickers
Imperial Walkers
Pledge and than off to mosey
Run around the town loop and back up and behind the buildings to steps beside Bandits Wall of Shame.
At the top of the steps we circled up for what the PAX thought was going to be a game of duck-duck-goose.
After getting a tweet from mayor last concerned about the PAX ability in the upcoming Burpee-a-thon this became the perfect opportunity to get in some much need practice.
For the next ten min Pax preformed 10 Burpees a min for a total of 100.
For some reason the closer we got to 10 the shorter the min got.
After the Burpee beat down to the stairs we went. We began to mosey but saw the perfect opportunity for some Merkins, LBC, and Bear crawls up the grass hill to the tracks and backwards bear crawl down.
After realizing just how steap the hill was and the sound of train off in the distance we headed towards the fire station.
With the absence of Roscoe I felt it was safe to do some backwards running.
Round 1
20x CDC Bottom backwards run to top 20 x CDC Top sprint back down
Round 2
30x Moroccan Night Club decided to move across the street and backwards run across bridge 30 x Moroccan night club and Mosey to far bridge
Round 3
1 min of Burpees backwards run across bridge and than sprint to parking lot.
1 min of Burpees and began long Mosey back to parking lot. For some reason a conversation broke out about the toilet paper in the Porta-Johns and how Whoopee follows the truck and steals it right after they put it in. Not sure maybe the Burpees had us delirious.
After a Mosey back we finished with COT.
Burpee-a-thon May 7th beware Mayor has begun training
As always great to be apart of an awesome group.
Outhouse
Warm Up
SSH x 20 lets go
Stop at bank for Pledge
Mosey over to KFC parking lot and borrow some rocks from there retention pond. Careful we are going a long ways.
Began mosey with rock of choice down Union and across to Robinwood. Follow up to Hawks Nest for a quick round of Mary as the Pax caught up
Flutter Kicks
Merkins
Imperial Walkers
Off again through the cut through to Robinson School and down the hill.
At bottom of hill we began a rock beat down
1st two sets with borrowed rocks
1 set X3
Bottom 10 SSH with rock over head INC run to top 20 merkins switch at 10 hand on rock
2 set X3
Bottom WW2 sit ups with Rock run to top for 15 Russian Twist
3rd Set
Bear Crawl Hill Burpee at Top repeat 5 times
Mosey back up hill and stash rocks behind bush to be picked up at a later time in my pick up truck!
Stop at breeze way 3 rounds of Dips INC.
Mosey back to launch point.
Just enough time for some sitting march INC on side of Pelicans. To finish up we did one sprint around the parking lot. Watch said 2.9 miles covered
Announcements
BYB 4-9 Pre Blast Up
Thanks for the opportunity to lead such a great group. The impact and values of this group have never been more evident than over the past few weeks. Thank you all for the prayers and continued support for myself and family. Eight months ago this would have been a different walk, but having brothers from the Gloom to pick you up makes a huge difference in life.
Until next time,
Outhouse
Monk started us off with Third F Words for the Week
A God merciful and gracious, slow to anger, and abounding in steadfast love.
Warm Up
SSH x 20 IC
IMP Walker X15 IC
Merkin X10 IC
Flutter Kick X15 IC
Began mosey to track to get started.
First we stop by the truck and pick up our old friend Sandy Bag.
On track stop to say Pledge
Began work out with mile run at each glow stick perform lunge/ lunge/burpee until you reach second glow stick . After 3 laps Omaha was called pax planked up until everyone caught up. While waiting we did some Moroccan night clubs and peter parker IC.
Dora 1-2-3
Partner up with sand bag
During sand bag exercise partner would run up ramp to stadium for two set of up down stadium stairs
Mosey to football field for Merkisides
10/20/30/40/50 on corresponding yard lines. (running short on time we stopped at 40 and than did ten IC for good measure. Mosey back to parking lot for COT.
COT
Be sure and get order in for Backyard Brawl Shirts
Dolph and Freight looking in to new Dallas AO Tuesday and Thursday
Prayers
Outhouse MOM
Students and Teachers
As always looked easier on paper. Sorry for three Omaha’s in one work out. Not sure if that’s legal in F3 Nation. First Q at The Storm great AO! Great way to start the week.
10 Pax showed up for a much warmer gloom than last week. With the rain about to stop we said the Pledge and off we went.
Mosey to the park to far end of the parking lot
Circle up for a quick warm up
SSH x 20 IC
Moroccan Night Club x20 IC
Imperial Walker x @0 IC
Round 1 Short Mosey to shelter and grab a bench
Derkins x10IC
Dips x15 IC
Step up each Leg X20
Mosey to wall Donkey Kicks X15 IC
Round 2
Derkins X 15 IC
Dips X 20 IC
Step up each leg X30
Donkey Kicks X20 IC
Mosey down path and over to driest part of walking trail to the Pain Triangle
Bear Crawl up hill
Lunge Walk to Left
High Knees Back
Flutter Kicks IC till PAX is finished
Rinse and repeat Merkins till PAX is Finished
Mosey Back To Shelter to finish round 3
Derkins X 20
Dips X30
Step up X30 each Leg
Donkey Kicks x 20 or 30 can’t recall IC
Mosey up through park to baseball field and partner up.
Partner 1 runs in and around while partner 2 does Burpees till Total of 40 is reached
Mosey back to start for a quick round of wall march, air press, and merkins IC to finish up
COT
Sunday Regional planning meeting 6:30 site TBD, but Bandit will update through email.
Yeti
Backyard Brawl Shirt Order
Prayers
Anthrax
Outhouse Mom
As always a great way to start the day. Over slept yesterday and its just not the same with out starting your day with out F3!
Outhouse
Warm Up
SSH X 20
Mt Climbers X20
LBC x 20
Mason Twist x 15
Imperial Walkers x 15
Mosey to Flag for Pledge
Stop at tailgate of Truck for a 15lb sandbag
Mosey up the road to top of hill to start the Thing
Thing
8 sandbag exercises 3 sets each with said cardio workout between each set
Mosey across the road to grass hill near train tracks
7. Shouldering x10 each side 3 sets run up hill with sandbag and back down
8.Overhead Shoulder Press 10 each side 3 sets 5 CDD
Mosey back towards parking lot down the stairs. Stop at painted wall to show respect.
15 Bob Ross with each arm (shadows on the wall made this weird)
Mosey back to truck and drop sandbags.
3 min of Burpees to finish off the workout.
COT
Prayers- Feelgood in loss of close family friend and co-worker
Thanks for the opportunity to lead this morning. As I think back over the past 7 months since starting F3 it is amazing how different my focus is everyday.
Twelve faithful battle the gloom for a tour of Main Street Downtown Gashouse
Circle up for Intro and disclaimer for one FNG
Pledge
Warm Up
SSh x 30
Imperial Walkers x 20 cadence
LBC x 20 cadence
10 Burpees OYO
Flutter Kick x 20 cadence
Mosey to corner of 321 South and Main Street to start Tour
Tour consist of running down Main Street stopping at each cross street for said exercise
Corner 1 Merkins x 20 (County Police)
Corner2 Merkins x20 (post Office)
Corner3 Derkins x15 (pavilion)
Corner4 Wall March x 25 (MLK Blvd)
BTW 20deg hold-45 deg hold-90 deg hold
Donkey Kicks In Cadence x10 rinse and repeat
Inverted Wall Push Ups with partner 20 as a group
Corner 5 LBC x 50 (Bus Station)
Corner 6 Shrimp Boat French Fries for 2 min (shrimp Boat)
Indian Run to Tony’s for a shake to go with the Fries
Prayer Squats x30
Mosey up Franklin to Rotary Garden
Partner up for wheel barrow up hill switching as needed length of fence
Mosey back down Franklin dodging cars to Tree of Life (big metal thing that cost a lot) for
Wheel of Merkins starting at 5 and descending to 1
50 LBC
Mosey back to Pavilion for name aroma and COT.
Naming of FNG Adam Michaels (Steerwine)
Next Sat 10-31-15 Airport Run
Prayers for MUD RUN Warriors and T-Square on job interview
Finish with Prayer
As always a pleasure to be involved and have the opportunity to lead this great group.
Outhouse
Twelve Strong in the Martha”s House Gloom
Warm-UP
Hillbilly’s 20 IC
Plank Jack 20 IC
LBC 25 IC
Freddie Merc 15 IC
Grab Bricks and Mosey
Mosey to park and Zig Zag run through rocks and end up at starting point
The Thing
Wheel Of Bricks around Baseball Fields
All Exercises and running done with brick in each hand
Spoke One
25 standing Chest Flys
Apollo Ohno half way up
15 Chest FLys
Apollo Ohno to end
10 Chest Flys
10 Merkins
Fast run back out and left to next spoke
Spoke Two
25 Bent over raise
Duck Walk half way
15 Bent over raise
Duck Walk to end
10 Bent Over raise
10 Merkins
Fast run back out and to left
Spoke Three
25 Overhead press
Frog Hop half way
15 overhead press
Frog Hop to end
10 Overhead press
10 Merkins
Fast run back out and to left
Spoke Four
25 Skull crushers
Zombie Walk halfway
15 Skull Crushers
Backwards run to end
10 Skull Crushers
10 Merkins
30 LBC
Mosey to Playground drop bricks
Count Off
Even Numbers Find bar and do max Pull Ups
Odd Numbers up and over wall till end (aprox 10 times)
Switch
Grab Bricks Mosey back to parking lot for COT
COT
One (FNG) Joey Yavelak <— might be spelled wrong
Woody mentioned race at Whitewater Center next Thursday evening will get info to Bandit.
Prayer
Thanks For another good workout
© 2024 F3 Gastonia
Theme by Anders Noren — Up ↑