Tag: F3 Gastonia (Page 12 of 22)

It was a beautiful morning at the Rotary Pavilion.  Everyone was ready to go, so we got it it right away.

Warm Up

• 20 x Grass Pickers – *YHC did not realize that this was frowned upon, but we did them anyways
• 20 x Imperial Walkers
• 20 x Merkins
• 20 x Mountain Climbers

The Thang

Several stations honoring the many children that YHC has had in his home over the past 10 years.

• Station 1
  • 20 x LBC’s
  • 20 x Big Boys *Whoopie happens to find the only rock in the lot and lays on it.
  • 20 x Flutter Kicks
• Station 2
  • 20 x Hillbillies
  • 20 x Hillbilly Squats *Shown to YHC by the great Bedpan
  • 20 x Merkins
• Station 3
  • 20 x Austrian Mountain Climbers
  • 20 x Hip Slappers
  • 20 x Squats
• Station 4
  • 20 x Freddie Mercuries
  • 20 x Imperial Walkers
  • 20 x Merkins
• Station 5
  • 2 min plank
  • 20 x Plank Jacks
  • 20 x Big Boys
• Station 6
  • 20 x Rocky Balboas
  • 20 x Dips
  • 20 x Derkins

We rinsed and repeated and swapped out a few exercises here and there and a few burpees thrown in as well. We then pledged to our great nation and ended in the COT.

Moleskin

We are called to a mission and to serve. There is no mission or service greater than another as long as the focus is from and to God.  Whatever your calling may be, do it.  Life will be rewarding and fulfilling  because of it.  It was an honor this morning and thanks to all of you for pushing me everyday to live right.

“Each one should use whatever gift he has received to serve others, faithfully administering God’s grace in its various forms.”  1 Peter 4:10

Big Pappy

another great fall morning at PrisonBreak this AM. Today was like most other running AO days here lately. Most all PAX who posted were training for either the Tuna 200 or the Ocean Isle Half. There were different ranges in distance, but everyone did work.

Announcements; Christmas Town 5k

COT

YHC took us out in prayer

It was a great afternoon to get the some work.

The Thang:

4 stations: (Lunge walk and mosey between each station) cones are place 25 yards in width and 100 yards in length.

Station 1

• Overhead Press qty 30
• Curls qty 30
• Triceps qty 30

Station 2

• Merkins qty 30
• Mountain Climbers qty 30
• Peter Parker’s qty 30

Station 3

• Big Boys qty 30
• LBC qty 30
• Flutter kicks qty 30

Station 4

• Squats qty 30
• Imperial Walkers qty 30
• Hillbillies qty 30

Loop around each station until time is up, then COT and prayers.

10 him’s made it this nice cool Monday morning workout (unscripted)

No FNG’s -quick disclaimer (kinda)

Pledge

Warm up in cadence:

Merkin x 10

Flutter kicks x 10

SSH x 10

Mosey down street as we where heading to Gastone’s hill (coming in this morning i counted 14 street lights between Union Rd and Pelicans )

I will make use of those 14 street lights as we run – stop at each light and do some exercises:

the first few we did 1 burpee, 5 squats, and 10 LBC

the next few we did 2 burpees , 10 squats, and 15 LBC

the  next few we did 3 burpees, 20 squats, and 30 LBC

OK we finally arrive at Gastone’s Hill but wouldn’t stay long – quick Nur up to the cross road and mosey back down to continue our trip

the last few we did 4 burpees, 30 squats, and 40 LBC

Mosey over to the dry cleaners beside Food lion and sit on the wall while doing some marching and hand presses – only did 10 in cadence

Mosey across the Foodlion parking lot the long way – we ran each row of spaces to almost the end  (we omitted the last two rows)

I thought about going into the construction zone of the new Planet Fitness but the yellow tape stopped me – did want anyone to fall in a hole

Took a quick left to go behind the building , lunged walked a short distance before stopping for some 11’s

11’s – mekins and plank jacks – from wall to buidling

Mosey back toward the start to finish up with a little Merry:

1 minute of flutter kicks

1 minute of LBC

1 minute (reduced to 30 secs) of Michael Phelps

1 minute (some ended with less) baby makers.

End with COT:

Announcements:   Convergence at the Yank – Oct 10,  Christmas Town 5 K sign up,

Prayers request: Watt up’s son, Time Frame’s son, and EZ Rider”s son.

Out with Prayer

2 Chronicles 7:14

“If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then i will hear from heaven, and i will forgive their sin and will heal their land. ”

Thanks for the honor of leading today!

Until next time EZ Rider out

on this fine cooler than lately morning, YHC expected a larger crowd for a Folsom beatdown. Many are still on run training only until the races are over this month, so I knew it may end up a lighter than usual crowd. Either way, I knew PAX that posted would get some good work in.

No FNGs

warmorama

SSH, Gravel pickers, Toy Soldiers all x10 IC

No shovel Flag, mosey to park entrance flag pole for pledge, then mosey back to the tennis courts

thang

The Cooper, or otherwise known as 10-1, a variation of Sparky’s block workout 20-1. Using the first corner of the tennis courts, start with 10 each of burpees, Big Boys, Merkins. Mosey a lap around the entire court area, back to start for 9 each. Continue on until you’ve finished your final 1 rep each and final lap. Men are getting better everyday out there, so some routines are being finished faster each time they’re called. With about 7 minutes left, YHC calls for some core Mary. After 2 rounds, time is up.

ChristmasTown sign ups

COT

QIC took us out in prayer

4 men logged some miles and got better this edition of PrisonBreak. Nothing spectacular really happened, so the BB is what it is. Good job men.

Pledge

Christmas Town 5k SFN sign ups

COT

Gumby took us out in prayer

We rucked a few miles and had great fellowship. Oompa Loompa is an awesome HIM.

The Thang:

• We Rucked
• We Pledged
• We Prayed

Announcements

• JJ 5k
• Christmas Town 5k

Prayer Requests

• Rockabilly’s Mother
• Oompa’s Daughter
• The Kotter’s

Big Pappy