Fitness, Fellowship, Faith

Day: August 29, 2016

Squats instead of merkins

13 PAX, along with the Ghost Flag, came to the Fighting Yank early on a Saturday morning, only to find their Q unable to lift his arm above his head. Due to a football injury earlier in the week (throwing a football with my 2.0 in a pool), YHC’s right arm isn’t working very well. Have no fear, what was once a well rounded full body workout is now a core and leg workout. Anything that was once arms and upper body has been changed to squats and flutter kicks. No FNG”s, so only a short disclaimer.

The workout went as follows:

Warm up:

Squats x10 IC, Don Quixote x10 IC, LBC x10 IC, Hillbillies x10 IC

The Thang:

Mosey around the block to the front of the Middle School, nice place for dips but we won’t need them today. Wheezy Jefferson x10 IC, Flutter kicks x10 IC, Squats x10 IC, Lap around the front of the school. Rinse and repeat x3. Mosey to the flag for the pledge. Mosey to steps at the soccer field for calf raises x10 each step,  Bobby Hurley x10, for 3 rounds. Next is 1 lap around the track with 4 lunges and 1 squat stopping at each quarter for exercise. 1st quarter=20 LBC’s, 2nd quarter=20 WW1’s, 3rd quarter=20 Flutter kicks, 4th quarter=20 American hammers. Stopped somewhere in the middle for 5 burpies in honor of a passing train. Running out of time so lets mosey down the hill and set the timer for 5 minutes. Partner up, 1st partner runs backward up the hill, forwards down, while partner 2 planks, switch off. Stumbled back to the nest for announcements and COT.

Prayer requests: T Square and his family, kids back to school and beginning of school sports.

It was an honor to lead and I look forward to the next time.


No Itenerary

Alright, sorry for the delay getting this BB up. It was a different feel rolling into the gloom considering Wednesday was nice and cool. It was pretty dang humid and lack of good air to breath may be an issue. Anyway, once Sparky finally rollls in, seven Folsom PAX are ready and along with 2, yes 2, FNGs!

Disclaimer, reiterated especially due to the humidity


SSH x20 IC, Monkey Humpers x20 IC, LBC x20 IC, Mountain Climbers x20 IC



mosey up to the tennis courts, line up, fast pace side steps slapping the ground and rotating sides at the end of each court continuing to the end of 6 courts finishing with 10 Buroees OYO, rinse repeat for the trip back with another 10 burpees. Mumble-chatter, And Dolph loudly excited yelling “good warmup!” No line up for some suicide merkins using the width of the six courts, 1 court and back for 7 merkins, 2 courts and back for 6, after the 4th court I realized that my “Ashbrook” math had resurfaced, but no complaints with the final run being all 6 courts and back for 2 rather than 1 merkin. Let’s mosey the running no trail around to the pond parking lot. Pick a parking stripe, and bear crawl across the painted stripe to the end for 10 twisted merkins, turn 180 bear crawl back for 10 more twisted merkins. Mosey down to the amphitheater for 20 Donkey Kicks OYO, elbow plank for 20 French Fries IC, 20 big boy sit-ups,  grab the short wall for 20 Dips IC. Mosey th long route around the lower parking lot and back up to the upper shelter. Step ups 12……16…….? Way to much distraction due to Gomer’s heavy footing on his bench sounding like a blacksmith shop. 20 Freddie Mercuries IC, 20 dips IC. Running short on time we mosey back up to the flag.

announcements, BBR, sign up for Q for September

Namorama taking time to name our 2 FNGs

COT, prayer for students and teachers headed back to school, continue to build strong leaders in our families and communities


Always an honor to Q you guys. When you have this kind of people around you, it’s much easier to get that motivation to go out and Push ThAt Rock! It’s always a blast and an encouragement everyday we meet for a good beat down!

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