F3 Gastonia

Fitness, Fellowship, Faith

Tag: Snoballs (page 1 of 2)

No Weight Vest Required

What a beautiful morning to lead a workout at Snoballs.  There were no FNG’s so we started with the Pledge.

Warm-Up:
SSH 20 IC
Merkins 10 IC

Moseyed to the small hill next to the shelter and playground for a SSH ladder with burpees.  At the top of the hill we started with 20 SSH then ran to the bottom for 5 burpees.  Back to the top for 19 SSH and at the bottom for 5 burpees.  After 10 rounds we went to Soccer Field #1 and performed lunges, then bear crawls, followed by more lunges.  Then we headed to the pull-up bar.  One at a time we were challenged to do as many pull-ups as you can while everyone else was getting a break with some LBC’s.

Moseyed back to the bathroom house when I heard mumble chatter about the walls.  I thought we needed to take a closer look so we stopped for some Hip Slappers.  After walking to perimeter to make sure the building was structurally sound, Whoopee led us.   Then we moseyed to the front gates for 20 derkins and 20 dips.  With time remaining, we headed to the back wall for 20 Dips IC, 10 step-ups (each leg), 15 Dips IC, 10 step-ups(each leg) and finished with 15 Dips IC.

I normally wear a vest during the workout but since I knew the punishment I left it in my truck.  During the COT, Whoopee talked about challenging yourself and here is my challenge to you.   Get a vest and wear it during your workouts.  You will definitely get stronger by wearing one and you have a place to put your keys and phone )

Thank you for allowing me lead.

We worked legs a little….

Gastone took the realm of Snoballs this morning for a good old fashioned Beat-down.

Pledge then disclaimer for FNG.

The Thang:

All 3 Count

30 SSH

10 Merkins

30 Imperial Walker

10 Diamond Merkins

Mosey around baseball fields.

Short stop for some plank a rama followed by 10 Burpee’s while the 6 joins us.

Mosey the the back of the soccer fields to the bottom of the hill into the woods.

OYO, 30 Monkey Humpers, 20 Squats, 30 Gorilla Humpers

Backwards up the hill or as we call it Urr.

OYO, 30 Mountain Climbers, 30 Monkey Humpers, 20 Squats, 30 Gorilla Humper (Little brain problem as I forgot the name of Mountain Climbers, thanks Defib)

Backwards up the hill, Urr.

OYO, 30 SSH,  30 Mountain Climbers, 30 Monkey Humpers, 20 Squats, 30 Gorilla Humper

Urr up the hill.

Mosey around to the field next to the pull up bar at bottom of the hill on the path.

While waiting on the 6 we did 40 LBC’s and then 40 Flutter kicks to my count.

Jack Webb all the way up to 10 and then back down to 1. Starts with 1 Merkin and 1 Arms above you head and then goes to 2.

Mosey around the field and up the hill backwards to the pull up bar. Once at the pull up bar do 1 pull up each.

Mosey through the shortcut through the woods. (Some thought they took the better way back but they actually took the long way. )

The Pax did 40 American Hammers counting our right side.

The Moleskin:

Great morning and always a great group of guys. Monty Miller was named during the workout because of his love of Motorcycles like Harley’s, so he is Moped. He should make a great addition to the Pax.

Announcements: Convergence on the 9th at Midoriyama. 6/23 Calloway Peak Hike to the top and back.

Prayers for Madoff’s friend with Cancer.

Ended in Prayer as is done in every F3 workout.

Gastone Out!

 

Maybe Turtle Man will eventually write it…maybe not

Way back, coming up on two weeks Turtle Man takes the Q at Snoballs. For as much mumble chatter as he provides, he doesn’t take the Q too often but I’m sure that will change soon. The circle began to form and Turtle Man stepped forward with a disclaimer and the pledge. We did a light warm-up of a few things that I can’t remember because, well, it’s been nearly two weeks and I can barely remember my own Q from a week ago. But as you maybe began to detect – if you don’t write a backblast for a workout which I attended, I want credit – especially during this 40 Days of Discipline. The Weasel Shaker can be a thankless job and the pay is awful, but there are certain privileges that will be invoked from time to time and this happens to be one of them. So after a brief warm-up, Turtle Man announces the sometimes disconcerting “follow me,” out of the parking lot and away we went traveling down Riverwood Parkway. We stopped after maybe two minutes of action and were commanded do to 25 merkins on our own. Turtle Man was announcing his presence with authority. He announced it a few more times so that by the time we reached Gastone’s Hill, we’d done 100 merkins. A nice shoulder burn was going and then the Thang was announced. NUR Gastone’s Hill all the way to the top; once at the top, perform 25 American Hammers (or maybe it was Flutter Kicks, or maybe he omaha’ed to Flutter Kicks, but we did 25 of an ab exercise at the top). Run forward all the way to the bottom and do I think 10 or maybe 20 squats (or some exercise like a squat intended to burn our quads). That was the loop: NUR up, ab exercise for 25 reps, Run down, 20 of a leg exercise = 0.4 of a mile each trip. Nice idea Turtle Man, which I later learned he borrowed from Stone Cold. The challenge was levied as to who could complete six rounds. To conserve time, Turtle Man omaha’ed the NUR after the third trip, opting for the standard forward mosey. At some point during the trips Stroganoff and Stone Cold had to leave a little early. We reached 06:10 and Turtle Man called for the jail-break. Sargento had been leading the charge the entire workout and following his Q, about-faced on the hill maybe 3/4 up and headed back. Gastone and maybe Whoopee decided they were going to complete the 6 laps, which they did and hustled behind us. We had a brief COT and Turtle Man took us out in a prayer.

So as you have read – a pretty good Q. That very morning after the workout I set up Turtle Man with access (again) to write his backblast. He even thanked me for doing it. But then the Sad Clown attacked him and he got lazy or lost his focus. So I’m picking up the Six in the narrative way. Here is looking forward to Turtle Man’s next Q and writing his first backblast. For all of you among the PAX, many have the ability to post a backblast. If your Q falls short – you step in and write one for him, we’re always here for each other.

Short Sale

Rocks

Keeping it short and sweet.

Disclaimer, you should go home and go back to bed.

Pledge to the stars and stripes

Expected an FNG, He didn’t show.  Had a great name for him, but he didn’t get to hear it.

Warmup,

SSH, X 15 IC,

Italian night clubs (bacwards Morrocans) x 20 ic

Low slow squats x 15 ic,

overhead claps to get the shoulders opened up, x 15 ic

Mosey to the park,

Do some Murph prep with 100 pullups and 100 swing crunches, 5 sets of 20 alternating each.

Mosey to the KFC parking lot, grab a rock.  10 curls right arm in cadence, then 10 curls left arm in cadence.

Mosey to a spot on the wall at the old HT.  Next exercise is the Pushup Bra while in the people’s chair:  What, never heard of it?

Rocks to the chest, push them up, push them out.  10 in cadence (Push up over head 1, back to  chest 2, push out 3, back to chest: One rep).

we then did more curls, alternating back and forth. Total of 60 curls per arm, and 30 sets of rock pushing.  After the pullups at the park, arms were pretty whooped.

Mosey to the ramp and loading dock.  Wall sit with your rock to the chest.  Each pax down the line runs around the railing, jumps up the wall, bear crawls back to the spot.  next pax goes, everyone else holds the wall sit and the rock.  That hurt.  Davinci had a pretty bad fall and skinned his knee.  I felt bad that someone got injured but he walked it off and i’m sure his M took care of him when he got home.

Mosey back, return the rocks to their homes, mosey back to Snoballs and we were finished.

Day 4 of 40

No FNG’s so we started with the Pledge.

Warm-up:
20 SSH (IC)
10 Merkins(IC)

We moseyed down Riverwood Parkway and stopped at Plantation Trail and River Ridge Drive and did 20 squats at each location before heading to Gastone’s Hill (aka Village Ridge Drive)

We ran Gastone’s hill three times and at the top it was 5 burpees and at the bottom was 10 hand release Merkins (not push-ups- Thanks Whoopee)

On the way down the hill after round three, Turtleman brags and says he is going to 3 rounds running forwards and 3 rounds running backwards next Wednesday when he has the Q.  So that gave me an idea, let’s do one round backwards up the hill.  At some point we did 4 burpees and 40 LBC’s ( day 4 of 40).   Running back down the hill to a waiting 5 burpees and headed back to Plantation Trail and River Ridge Drive and did 20 squats.

We turned into the vacant office parking lot and lunged to a light pole then hopped the cement wall and circled up for 5 burpees near the dumpster.  I saw the dock next to Bellacino’s and we jumped it then bear crawled down the side.

Moseyed to the wall for 10-15-20 of dips and derkins.  Time to head back to Snoballs and Gastone closed out the program with some flutter kicks.

Thank you for allowing me to lead.

40 Days of Discipline Part Deux

The first forty days of discipline was a great success with many PAX becoming more intentional in putting in the work and eating better.  The results speak for themselves.  Several PAX have lost the equivalent of a ruck sack.  I am not a mathematician but I would approximate that our attendance at AO’s in our region have increased by at least 9000 percent.  Hopefully most of those habits have stuck with you.  If so, the fitness and diet part of this challenge should be the easy part.

This 40 day  initiative begins on April 29th and ends on June 7th.  (Start it out at the Coconut Horse for that first post of the challenge)

EXECUTIVE SUMMARY: 

1. Workout a minimum of 5 xs per week from April 29th through June 7th.

Don’t eat sweets, soft drinks, or junk food.  Four cheat meals.  You can earn more.  Don’t drink alcohol or limit it to one or two drinks.  Hold yourself accountable by journaling your efforts.

  1. Cherish your M: Take your wife out on at least two dates in the forty days.  
  2. Bring at least one FNG to a workout in these 40 days. For every three FNG’s, you get a cheat meal.  #AlwaysbeEH’ing.  If you EH a guy who posts and you aren’t there, that is a 50 burpee penalty #nojoke
  3. Acts of Service: Do something for someone else daily with no expectation of anything in return.  Be grateful you get to do it.  Encourage others.  Lead or participate in a service project.  Make a point to introduce yourself to someone you don’t know.  Journal your efforts (honor system) Extra credit if your 2.0’s watch your example and/or participate. 
  4.  Read a book.

Why?

Your fitness is important and you are pushing the rock.  You workout with your brothers in the shieldlock.  You are blessed to continually strive to experience all 3 F’s and you know that when you are striving to be your best, you need to share it.  Be the example.  Be the man you know you were made to be. 

Now for the fine print….

Fitness:

You must workout a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model.  Any workout that is a minimum of 30 minutes counts.  This could include running, cycling, rucking, any F3 workout or workout you put together at home.  Two a day workouts count.  Example, you complete an F3 bootcamp in the morning and a minimum 30 minute run in the afternoon=2 workouts.

Diet:      You still cannot have Mountain Dew T-Square.  No other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc.  You know what your food vices are so stay away from them.  Fast food is allowed if it is salad or chili and unsweetened tea or water…you get the idea.  If you defile a chicken foot in a blender and claim that is nutritious, you are automatically DQ’d (I’m talking to you Gastone!)

Protein shakes within 30 minutes of ending the workout.  Get some protein powder and a shaker bottle and make it a habit.   Drink more water.  You will be working out more and this will help you recover.

You are allowed four cheat meals.  Your choice but they must be named and claimed. If you work out more than 5 times per week, you can claim an extra cheat meal.  An example is a couple of slices of pizza but don’t blow it on a whole pizza.  Even though you will be getting the workouts in you can’t out train a bad diet.  Remember you can earn more by bringing in 3 FNG’s or going on a date with your M.

Alcohol:  I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink.  However, I am not recommending anything here.  Moderation and limit yourself to one day a week if you have to have it.

You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only.  I use the “notes” on my IPhone since I always have it with me.  I journaled all my workouts on my phone in 2017.  It is helpful to look back and see types of workouts, two a days, and extra credit workouts that make journaling worth it.  You can also see where you failed to work out and why.  It is a good habit.  I also saw where I was injured and what I did to modify workouts until I was healed up.

Journal what you are grateful for and start with your M.  Try not to take her for granted.  Chances are she is the best thing that ever happened to you.  As Will Munny (Clint Eastwood) said in Unforgiven, “I ain’t like that no more. I ain’t the same, Ned. Claudia, she straightened me up, cleared me of all that drinking and killing and such” (I know that isn’t totally accurate but that is how I like to remember it).  If she likes to stay home, stay home and spend time without distactions.  Write her notes…send her flowers…cards…Text emoji’s are nice but they don’t count.  If you are on a date with your wife, you can eat a free cheat meal.  If you don’t have an M, be nice to your dog.  (If this isn’t in your comfort zone and your M is taken aback in your sudden change in behavior, it will probably be amusing so share it with your bros)

 

If you missed an opportunity to bless someone by an act or gesture of kindness, try not to miss the opportunity the next time.

Read a book that would do you good.  Make it about something that interests you or inspires you.  You have the time.

Give it away.  Think about that friend that you have mentioned F3 to many times.  You know he needs it so get him out.  And then do it to someone else.  Pick them up.  Post with them.  If they post and you aren’t there, you will do 50 burpees the next time you post.  I am sure the Folsom crew won’t mention that you failed to post with your FNG on their Slack channel or group text.

Be grateful for your family.  Be the example for your kids.  Push the rock and hold yourself accountable.  Give it away.  Realize it isn’t about you.  Serve others.  Be the best you can be.  Maybe we will all be a little better in June because we will be intentional about it.    Make positive change in yourself and make it contagious.

It all begins Sunday so prepare yourself and plan!

 

 

 

 

Folsom Road Show

Now I know how Whoopee feels when he Q’s. I woke up at 3:30 this morning in a panic that I had overslept. This was a hangover from Monday when I hit the “off” instead of “snooze” and came in hot to Rudolph’s beatdown. Excitement sped through my mind which became occupied with my opening monologue, the “suggestions”, the count and order – all the fun stuff that comes with the Q. The Weinke was pretty well set but you never know how things will go once the red light comes on and the cameras are rolling. 0500 hits and I suit up arriving early for me (thought I’m not usually on “Sparky time”), passing Stroganoff on an EC run. I was happy to see our contingent from NOGA in the SnoBalls lot, mingling with a regular Wednesday crowd that began to expand. Was there a convergence that I missed? No, this is Folsom, our brothers only 15 minutes north of us deciding to get some extra work between their Tuesday and Thursday standard AO. No FNG’s though Diva popped in for his first boot camp after torching the Coconut Horse on Sunday. So the brief disclaimer was shared: “follow my suggestions, modify as needed, you verses you, etc.” As I’ve heard the Folsom boys say 0530, “time to clock-in” we did that quickly.

Warm-Up

  • Moroccan Night Clubs IC x 11 (meant to stop at 10 but you got an extra rep)
  • Seal Jacks IC x 5

Let’s Mosey to Martha Rivers Park, Field #1

Thang:

As advertised, the upper body challenge would begin, albeit on a soggy field. At least it beats working out in a rain storm. We’re tough and handled it with a few complaints (=Sandy V’s). The set below could be completed in any order the PAX wished using the hill between the field and paved track for the Joe Hendrix.

  • Pull-ups x 3
  • Burpees x 10
  • Imperial Walker Squats x 20 (count both legs)
  • Merkins w/ alternate toe tap x 10 (count both legs)
  • Joe Hendrix up the hill

We went three rounds total. The unexpected large group challenged the space and with only one pull-up bar we had to adjust but the PAX managed through it. This took a little longer to complete so already my Weinke was under modification. A quick count off was all the rest the QIC offered then the PAX had a choice: Option A or Option B. The echo of mumble chatter said “C” – that wasn’t on the list so you then get both – we’ll squeeze them in. Mosey through the gloom and into Riverwood then making a left on Riverwood Parkway to the office building.

The Triple Nickel is a Brownstreak special (feel better soon brother). We used the small hill of the parking lot to perform 5 monkey humpers at the bottom NUR (that’s R-U-N spelled backwards if you’re a Chapel Hill fan) up the hill and in honor of our sage veteran we did 5 Def Leppard Merkins (CDD’s). Run down the hill, navigating the busy traffic to complete 5 rounds (2 different exercises with 5 reps each x 5 rounds = triple nickel. I didn’t name it, I just run the exercise). Another quick count off became confusing because Stroganoff had to leave early for a work meeting. We escaped over the rear wall to the back of the old Harris Teeter, circle to the parking lot.

Option B or Option W were offered to the PAX, only a few raised their hands for B (which would have been Burpee-cides using the parking lot lines – I’ll save that one).  So we go with Option W which was some wall work with other fun stuff to burn the shoulders.

  • Hip Slappers x 10 (total)
  • Bear crawl to the median
  • Merkins x 10
  • Run to the end of the parking lot
  • Flutter Kicks x 20 (count one leg)
  • Rinse & repeat, rinse & repeat

Most of the guys finished their third circuit and began chatting – what is this a FIA workout? You can compare weight loss tips after you clock out; we’ve got 5 minutes left – “get on your 6” we’re gonna give Mary some love:

  • Flutter Kicks IC x 20
  • Freddie Mercury IC x 20
  • American Hammer IC x 20

Time to mosey home, arriving at 0615 – Done!

COT: No real announcements other than the Folsom guys recruiting for their Saturday AO selling us on Def Leppard as the Q and the Country Kitchen’s breakfast (0630 at Biggerstaff Park – meet in lot by the tennis courts, contrary to rumor, cars are welcome). Prayers were lifted for Allen Tate’s mother-in-law, a friend of Medicine Woman, Def Leppard’s son and his upcoming travels and finally for each other.

Moleskin: You ever get those little pimple/ingrown hairs? Of course you have, you’re a man. Pesky little things that you suck it up and try to pop but sometime they don’t pop. Or worse, you scrape them off and they leave a mark and sore spot. I opened the session this morning to share with the PAX about a work task my boss had asked me to do that I had been dragging my feet to do, coming up with any excuse to push it aside; kind of like avoiding busting the little pimple, avoiding some pain. He’s a good boss that I uses some tough love to express is message occasionally; this was one of those times. I shared some of the struggles for the “ask” and he saw it was a tangled mess. So we devised a new plan of attack. The story was a bit faster in person than for you to read, but hopefully you get the point. It lead to this scripture: Colossians 1:11: “being strengthened with all power according to his glorious might so that you may have great endurance and patience.” The size of the task can be overwhelming until it is broken into parts. If we lead off our Q’s with the open kimono for the total of every rep, it can be a daunting task. But we break it up into circuits and smaller reps it is a bit easier. It works in life, not just a workout. But like life, we need each other for encouragement. The Sky Q helped with the Colossians verse.

This was a great morning for many reasons. Always fun to Q but better yet when you get the surprise of an AO converging. The power of F3 bringing guys together from different parts of our home county – there is strength in numbers and mumble chatter, which was constant. Clear instructions were provided, some listened, some modified, all got better. Sparky claimed to have been running for the 25 minutes or while he searched for us. Someone needs to buy that boy an alarm clock and set it 5 minutes ahead. Nice work by the PAX today – too many to call out. Thanks to Gastone for setting a great tone for this AO and all that get to experience it, whether leading or following.

The gauntlet has been laid, you better make your way to Folsom, otherwise they will come to you.

Until the next one, thanks for the opportunity to lead.

Short Sale

Balls to the Wall

10 Showed for the bootcamp and 1 for the sadclown run.

The Thang:

25 SSH

5 Diamond Merkins

25 Imperial Walkers

Mosey to the back of the soccer fields.

Bottom of the hill 25 Monkey Humpers, up the hill backwards 15 Merkins. Rinse and repeat 3 times. Merkins went down 5 each time.

Bottom of the hill 30 Squats, up the hill backwards, 25 Mountain climbers counting the right leg. Rinse and repeat 3 times.

Mosey middle path of lower soccer fields.

Lunges for 50 yards.

Mosey to upper soccer field.

Bear crawl about 30 yards recover. Then Bear crawl next 40 yards.

Mosey up little hill past pull up bar then to the middle of the baseball field.

Against one of the dugout walls we did 3 sets of Balls to the Wall. First set we held position for 40 seconds, then 30, then ended with 20 seconds on last set.

Mosey towards sidewalk with a stop for 40 Flutter kicks on my count.

Mosey to close to the start but to the half wall in front of the bank.

15 Dips, rest, 10 Dips, rest, 5 Dips, rest, 10 Dips.

Mosey back to start with 1 minute left for 30 LBC’s

The Moleskin:

Great morning with lots of good guys. Bear joined us about halfway in when he found us for his first but he made it. 5 minutes late with a hundred directions to turn can make for a hard find. Welcome Bear. Gastone, made several count errors. I guess my brain was not working fully but I still put out a bootcamp worth attending. Timeframe did ask if I had a Winky when we started, I always have a Winky.

Prayers for Clavin, hope your knee heels with great speed and we will miss you out and about while you are on the IR. Please everyone reach out to Clavin, it’s hard not to be present.

Gastone Out!

Play Ball!

Spring has always been one of my favorite times of the year. The reasons are numerous, but they include plenty of great things in the world of sports. There is the NCAA tournament, the Masters, and of course the start of baseball season. Say what you will, it’s still America’s pastime. So to celebrate the start of another baseball season, YHC decided to put together a baseball-themed weinke. And remember, Chris Weinke was a professional baseball player before he was a Heisman-winning QB at FSU.

As I parked and walked through the parking lot, there was a group of men that had put in some early EC. Kudos to those HIMs for the dedication.

No FNGs so a quick disclaimer.

Warm-Up
SSH x 11
LBCs x 11
Merkins x 10

The 11’s were for the 11 runs the Yankees had put on the Rays the night before. For some reason, I stopped at 10 on the merkins. This would not be the last case of absent-mindedness for YHC during this workout.

The Pledge

Mosey to the building in the middle of the baseball fields at the park.

Instructions were given to the PAX on how this homage to baseball would work. As a group, run down the first base side to the end of the outfield.
Perform exercise at 1st base. 56 squats (Joe DiMaggio’s 56-game hit streak record)
Run back to home plate
Now, run to second base but stop at 1st base again for 56 more squats
At second base, 56 merkins (Jose Ramirez led MLB in 2017 w/ 56 doubles; the merkins were also a tribute to Willie Mays Hayes)
Back to home plate
During this whole time, there were various discussions about second and third base, but we tried to keep things focused on baseball.
Next was third base with stops again at 1st for 56 squats and 2nd for 56 merkins
At third base, 36 flutter kicks (Single season triples record set by Chief Wilson in 1912)
Back to home plate
And finally, the home run trot with stops again at 1st for 56 squats, 2nd for 56 merkins, and 3rd for 36 flutters.
Once the PAX reached home plate, 59 american hammers (2017 home run total for MLB leader and current Yankee slugger Giancarlo Stanton)

Everyone loves offense, but nothing beats a great pitchers dual so we also had to do a little bullpen work. The pitcher/catcher partnership is crucial in baseball so the PAX partnered up for a Dora-style bullpen session.

Partner 1 ran to the end of the outfield while partner 2 performed the exercises. Once partner 1 returned, partner 2 ran. You know the drill.

65 Burpees (Carlos Carrasco’s win total 18 + Alex Colome’s save total 47 – both MLB leaders)
225 Mtn Climbers (Corey Kluber’s MLB leading 2.25 ERA)
308 LBCs (Chris Sale’s MLB leading 308 strikeouts)

A call was made to the bullpen to cut the burpees off once each partner had run one lap so the total of 65 was probably not met by all groups. Other counts were completed as planned.

Mosey back to Snoballs

Announcements
Gashouse has Q spots available for the next couple of Saturdays
Pain lab shirts available for pre-order

Prayer Requests
Hushpuppy’s friends going through adoption process; having a virtual run to raise money; contact him if interested
JK2’s dad
EZ Rider – special request
Drone – need for encouragement and EH
Thanks for the prayers for my mom. Her hip replacement went well, and she’s recovering and doing well.

Prayer

You may notice that I did not include Name-o-rama. That’s because on the way home, I realized we did not do a name-o-rama. YHC humbly apologizes. If you were there, you know who you are.

Special thanks to Billy Madison and his effort to ensure that at least one of us looked like an actual baseball player.  Well done sir.

Until next time.

Arm day

The biceps are often neglected in a Gashouse so I wanted to get them worked in.

Disclaimer, I suggest you go home and go back to bed.

Pledge:

Warm up: Moroccan night clubs, IC x 30

Appalachian Americans, IC X 10

low slow Merkins, IC x 5

Mountain Climbers

Whoopie, Boudin, Woody went off to ruck somewhere, and the rest of us mosey’d on.

Mosey down Neal Hawkins, into park, around clubhouse, down to play ground.  It was taped off, but we were daring and jumped the tape.

Partner up, do 20 pull ups of some sort, while partner does 10 crunches from the plank position with feet in the swings.

alternate, and repeat for 4 sets total.

Repeato but exchange merkins for pull ups.

Mosey to back corner of park, wait for 6 (might have been me), 10 count, and 5 burpees on your own.

Mosey out to well lit street and Easy Rider called whisper cadence for some Rocky balboas, x15 ic.  We were all quite so we didn’t wake the neighbors.

mosey to top of hill, 10 count for 6, then mosey some more to lit turn off where there just happened to be some Q-pons (blocks).

partner one did curls while partner 2 did planks and Merkins.

15 count of up/down, curl the block, Merkin.

Hold at top for 10 count, hold at middle for 10 count, hold at down for 10 count, hold back at top for 10 count.

switch and repeato. Thanks to Stroganoff for the cadence

switch and repeato

switch and repeato.  Thanks to Hippa for the cadence

Mosey back while carrying the blocks.

Chest press IC x 10

Flutters x 20 ic

lbcs x 20 ic

twistie, ankle slappy things x 15 ic

Freddy Mercuries x 20 IC.

Recover.

Announcements, sign up for Csaup, 2nd F at Growlers Thursday eve for drinks and basketball, Some other stuff

Prayers, not a lot of prayers this morning.

COT, Thanks for letting me lead.

 

 

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