Fitness, Fellowship, Faith

Day: November 1, 2016

Little less running, lot more lifting

YHC rolled in hot to 8 men standing in the gloom. After unloading the coupons in the lower lot, we jumped right into the warmup

SSH x10 IC, Mericans x 10 IC, Squats x 10 IC, CDD’s x 10 IC, Windmills x 10 IC, Toysoldiers x 10 IC. The Pledge. Mosey to the lower parking lot. Gomer was notified that the first man to bottom of the hill has to flip the tire back up the hill.

The Thang;
3 sets of hill sprints 30yds, top of hill 5 burpees.
Mosey to bottom of parking lot where there was a Kettle bell in one corner and a training sand bag in the other, and yes the tire was at the top of parking lot, approx 50 yds away.
Round 1; Sandbag clean and press x 10, run to kettle bell for 10 curls, run to tire for 5 flips. One man start at sandbag while the Pax perform flutter kicks, once man 1 finishes at sandbag man 2 starts and so on. Pax perform flutter kicks till last man starts. That was a lot of flutter kicks medicine woman. Round 2 starts at sandbag with Merican pulls x 10, Kettle bell swing x 10, 5 tire flips; Pax performing Russian twists. Round 3 sand bag shoulder throws x 10, Kettle bell snatch x 5 each side (muble chatter), 5 tire flips. Mosey over to wall at picnic shelter for 10 donkey kicks IC and 10 Hip slappers IC. Mosey back to COT at upper parking lot.

Moleskin;
Hill sprints definitely got the blood flowing, Huckleberry with false start and won the first set. Next was the heavy lifting which got the mumble chatter going and kept it coming. I think the sandbag weighed as much as Gomer. It doesn’t get any easier you just get stronger. AYE! Nice work men. The ab excercises were a bit lenghtly but good. We busted a sandbag but nothing a little duct tape can’t handle. Thought this would be a good mix up and the Pax seem to enjoy it as well. #DRP

COT; Namorama, Announcements (Hank mentioned a wood spliting work out at his place, he will provide the wood) Prayer requests.

BOM; Thanks Sparky for taking us out. Nice job men.

BackBlast- #TheStorm: I’m An Idiot And You Are Too If You Follow Me…… Don’t Die

7 PAX Showed Up To Put In Some Work At #TheStorm Early This Morning.
Some Good Mumble Chatter And A Delayed Start By Maybe A Minute As We Waited For Madoff To Get Out Of His Rolls-Royce.  BA Remembered To Give His Special Disclamer: “I’m An Idiot And You Are Too If You Follow Me…. Don’t Die”.

 

And It Began…..

 

-Pledge Of Allegiance-

 

WU:
Cheetah’s Don’t Stretch Before The Hunt…. We Didn’t Either
-Mosey To The Sidewalk Near Weight Room And Partner Up-

 

THE THANG:
Upper Body/Lower Body/Necks
  • Partner 1- 100 Neckies(Roxberrys)/ Partner 2- Parnter Zombie Walk Forward and Backward To/From First Parking Island
Switch Back And Forth Until The 100 Neckies Are Done In Aggregate
(Some Good Talk About HIPPA Laws During These Exercises)

 

-Mosey To The Weight Room-
  • Sally While Holding 25lbs
  • LBCs (In Cadence) x 10
  • Farmer Carries For The Song Farmer’s Daughter
(Some Of The Pax Grabbed 75lbs For One Hand….Immediate Regret Was Overheard)
  • Moroccan Nightclubs (In Cadence) x 20
Mosey Out To The Parking Lot And Partner Up-
  • Partner 1- 300 Merkins/ Partner 2- Run To 2nd Parking Lot Island And Perform 10 LBCs
Switch Back And Forth Until The 300 Merkins Are Done In Aggregate

 

-Mosey To The Weight Room-
  • Wall Sits While Holding 25lb Weights Through The Song Sail.  Owe 5 Merkins Everytime You Fall Or Stand Up
  • LBCs (In Cadence) x 20
  • Roxanne- Push Ups And Plank Jacks Through The Song Roxanne
  • Moroccan Nightclubs (In Cadence) x 20
-Count Off For A Brief Break-
  • 2.5 lb Weights Arm Hold Through The Song Kick Start My Heart.  Owe 5 Merkins Everytime You Bring Your Arms Down         (Whoopie Departs After Doing His Merkins Owed)
  • Homer And Marge (In Cadence) x 10
  • Moroccan Nightclubs (In Cadence) x 20

 

Mosey To The Parking Lot
  • Side Straddle Hop (In Cadence) x 10
(JK2 Informs Me It Is Not Time And I Want To Give Him His Monies Worth)
  • Side Straddle Hop (In Cadence) x 10

 

COT:
Nameorama
Announcements: CSAUP, Party At Whoopees, And Toy Drive
Prayers: A Few Pax Brought Up Concerns About Health Concerns For Relatives And CoWorkers
Coffeeteria: 1 at Floyd and Blackies in Cramerton
I enjoyed leading today.
-BA

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