Fitness, Fellowship, Faith

Day: October 4, 2017

No Weinke?

I was so pumped I rolled into the Folsom gloom about 20 minutes early. Why not get in a little EC? Stretch a minute and mosey a few laps around the tennis courts to get the lungs pumping. I see some headlights, looks like YHC won’t be alone. Mosey back to the start and here comes another PAX. So 3 for a good ole MW beatdown. 5:30, time to clock in. With no Weinke, looks like we will wing it.

warmarama

SSH, Don Quixote, cherry pickers, x12 IC, Where’s the Shovel Flag????????

thang

Anyway, mosey to park entrance for the pledge. But let’s take a quick break at the speed bumps for 5 burpees OYO. Pledge, on your six for LBCs x20 IC, 12 big boy sit-ups OYO, flutter kicks x12 IC. Mosey down to the ballfield parking lot, stopping at the bump for 5 burpees OYO. On the six for some more LBCsx 15 IC and flutter kicks x15 IC. Line up for Some Route 66, lunge every other line with merkins. Turn around for more Route 66 walk every other line with Bobby Hurleys, mosey down around the pond to the lower shelter, step ups x12 IC, Dips x15 IC, flutter kicks x15 IC, rinse and repeat. Mosey up and over to the amphitheater for Rocky Balboas x20 IC, to the wall for 20 Donkey Kicks OYO, rinse and repeat. Mosey back over to the lower parking lot for a quick lap then back to start. 22 merkins for the vets.

announcements Xmas town 5

prayer requests for our kids, families and our country. YHC took us out in prayer.

Always an honor to Q you guys. After this one, I think I’ve gotten how to do “Real Flutter Kicks!” I’m almost sure I’ve been performing baby flutters for almost 2 years.

 

HIIT at Midoriyama

14 HIMs posted for a Pizza Man HIIT workout and 2 went for a mountain bike ride…it’s 17:30, with that being said and all that is going on in the world, QIC gave a short disclaimer and read a bible verse that hit home.

Deuteronomy 31:8 NIV

8 The LORD himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”

 

Now let’s get it…

 

Seal jacks X 15 IC

Don Q’s X 10 IC

10 burpees OYO

Enough with the warm-up lets mosey to the soccer field for some 40/20 HIIT training. It went like this…The PAX were to perform each exercise for 40 sec and rest 20 sec.  then perform the next exercise.  After the set of 3 exercises were completed, the PAX were to complete 5 burpees and run across the soccer field then nur back.    The exercises were:

  • Merkin

Flutters

Squats

  • Dips

LBC’s

Box jumps or step ups

  • Mike Tyson’s

American Hammers

Calf Raises

  • CDD’s

Chop Sticks

Monkey Humpers

With the HIIT training complete lets head to the hill for a Pizza Man special…I have been including this hill in my Q’s to get the PAX ready for the SPEED FOR NEED Christmastown 5k.  Use this link to signup: https://www.mcadenville-christmastown.com/ct5-K.htm .  We call it the triple nickel…the PAX run up the hill do 5 American get-ups, run down the hill and do 5 WWI’s…rinse and repeat 5 times.

Mosey back to the flag for 22 for the VETS.

QIC wanted to do something a little different so we went around the COT and each PAX named something that they were thankful for.  It was really good hearing what everyone was thankful for.   We have a great group of men at Midoriyama.  Thanks again for giving me the opportunity to lead a great group of HIMs.  I thank the lord everyday for giving me the ability to do the things that I do and for putting each of you in my life.

 

Announcements:

NOV. 25th…  https://www.mcadenville-christmastown.com/ct5-K.htm

  • Gashouse 3rd F Coffee-rama Event- OCT 13th 7-8:30pm
  • F3 Gastonia 50 mile relay(Name to come)- After first of the year but start training

 

Until next Q, Pizza Man is OOOOOUUUUUUUTTTTTTTT!!!!

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