Fitness, Fellowship, Faith

Day: April 16, 2016

GasHouse Delight

3 PAX posted early (for a Saturday) at The Gashouse for Monk’s 3F lesson from John 21 on some very #HIM for sure. As we wrapped up our lesson, four more joined to make us an even 7 (again – math hard for Bandit). Numbers today were certainly down as most of the regulars were running the Community Foundation Run in downtown Gastonia. According to Stroganoff’s BB, they had about 20 guys there participating or helping in some way.

Ok… it’s 0700. Here we go!

Disclaimer

  • I am not a professional
  • You are participating at your own risk
  • You are responsible for your own well-being
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can

Warmup

  • SSH x20 IC
  • Mericans x10 IC
  • Low Slow Squat x20 IC
  • Toy Soldier x10 IC
  • Body Builders x10 IC (8 count)
  • Stretch.
  • Rinse and Repeat 3 times.

Mosey to the flag for the Pledge.

Mosey to school and 1 lap around the track.

Next exercise is the Merican Suicide Ladder. Starting at goal line, run to 25 yard line area and back then complete 5 Mericans. Do this 6 times. Rinse and repeat 3 times, increasing reps by 5.

Mosey to courtyard for some Dora 1,2,3. with Mericans, LBC, and Squats. PAX partner up. P1 does AMRAP while P2 runs up stairs and back. Flapjack until team reaches combined number of reps.

Mosey to bottom of hill by baseball field. Elevens up and down hill. Start at bottom. 1 LBC. Sprint to top. 10 Burpees Burps. Bear Crawl hands first feet first to bottom. 2/9,3/8,…

Next we mosey back to the parking lot for a little Mary. My clock says only 1 minute left. Most are waiting for the church bells to ring. But with time on the clock, we must press on! First is the dying cockroach IC x 20. Still waiting for the bells, YHC calls the final excercise… BURPEES… AMRAP until the bells ring. OK… something must be wrong with my watch, the bells, something…. still doing burpees. FINALLY… the bells ring! STRONG WORK PAX!!!

#Folsom bb Burpeecides

8 pax showed up in the gloom for the beatdown.

Warmup; SSH, Mericans, Squats, Toysoldiers, LBC’s, Flutterkicks all exercises x 15 IC.

Pledge

Mosey to 6 Tennis Courts line up on the first court and YHC told Garfield that he liked the suicides we ran last week so we going to do burpeecides. Sprint across court 1 and perform 1 burpee and sprint back. Sprint across court 2 and perform 2 burpees and sprint back and so on across all six courts. 21 burpees total and about a 1/2 mile. Then we mosey to end of the parking lot where the flag is planted and circled up and performed Mary; WWII sits ups x 15 OYO, Hello Dolly x 15 IC, Russian Twist x 15 IC. Mosey to the upper picnic shelter for 3 rounds of the following. CCD, Squats, Dips, Good Mornings. Rd 1 x 20 IC, Rd 2 x 15 IC, Rd 3 x 10 IC. Mosey to the ampitheater and perform wall jumps x 10 IC, tougher to count than YHC expected. BTW for Hip Slapper x 10 IC, thanks Whoopee. Wall jumps x 10 OYO, BTW Donkey Kicks x 10 IC. Mary on the stage, Freddy Mercury x 15 IC, French Fries x 10 IC. Mosey back to flag parking lot for COT.

COT; Announcements, Prayer Requests, Namorama

BOM; Shingle

Moleskin; Nice work men. TClaps to Shingle and Gumby for stepping and taking the Q spots next week. AYE! Hank and Garfield, way to push the rock men. Strong work by all. Once we hit the point where the body wants to quit thats when pushing through starts making the difference. #DFQ As always an honor to lead you men. #DRP

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