Day: November 30, 2016

Post Thanksgiving Weekend workout might require some calorie burning as the food intake over the previous four days exceeded even my own expectations. It was fantastic.

Seven strong men showed up in the Monday morning gloom for a early week beatdown. 5:29 am and we still had a car in the parking lot with a missing driver…..I guess we will start without him (JK2).

Warm Up In Cadence
SSH X 10
LBC’s X 10
Imperial Walkers X 10

Pledge

We’re Ready

The Thang

Mosey to the main park and over to the ‘Center of the Wheel’ in the middle of the baseball fields for a Modified Martha Grinder.

Squats IC X 12
Run one loop (pie piece as I like to call it) around one of the baseball fields and back to the center
25 Merkins OYO
Plank for the 6

Squats IC X 13
Run one loop (as above)
40 Flutter Kicks OYO
Plank for the 6

Squats IC X 14
Run one loop
25 Merkins OYO
Plank for the 6

Squats IC X 15
Run one loop
40 Flutter Kicks OYO
Plank for the 6

Recover with very short discussion about the new week being full of opportunities to make a positive impact on the persons you interact with on a daily basis. Aye!

Mosey to Field #4 for some Ladder 4 Corners (OYO):

1st Corner: 10 Merkins
2nd Corner: 10 Merkins – 20 Flutter Kicks
3rd Corner: 10 Merkins – 20 Flutter Kicks – 30 Squats
4th Corner: 10 Merkins – 20 Flutter Kicks – 30 Squats – 40 Mountain Climbers
Plank for the 6

Plenty of time left – Rinse & Repeat the Ladder 4 Corners One Time.

Mosey to the covered shed while yelling at the group of teenagers who the Q thought he knew. Turns out he did not so those kids might have been creeped out a little by the old(er) men running around in the dark yelling at them. They might not be back.

Find a spot on the picnic tables for some In Cadence work:

Dips X 15
Step Ups X 15
Dips X 15
Step Ups X 15

Work done. Mosey back to Pelican’s and there he is, JK2 waiting on some Mary work after running. The Q timed it perfectly so there was no Mary time available. Nice timing JK2. Good work on your run.

Announcements – Prayer Requests – Name-O-Rama

As always, it was an honor to lead this morning and start our week off well.

Good work men.

Until the next one. Aye!

The Thang:

Warm Up

SSH 40, Imperial Walker 30, Mountain Climber 30.

Mosey down Riverwood Parkway

Plank, Right Arm, Left Arm, so on. 5 Burpee’s

Mosey a little farther (Whoopee indicated that a fire had happened down this street so we should not go down this way.

Plank 6 inches, 10 Burpee’s.

Mosey to “The Hill of Village Ridge” bottom

10 Diamonds.

Mosey halfway up the hill. 30 Squats (good job with the whisper count)

Mosey the rest of the way to the top. Some exercise but I don’t remember.

Mosey down to the bottom, 10 Wide Arm Merkins.

Lunges up to the first drive of the Hill, then Back down.

Backward up to the first drive of the Hill, mumble chatter caused Sumo Squats.

Lunges up, Backwards up, Lunges up, Backwards up.

Plank at the bottom.

Follow me for a little more Mosey back to parking lot for the old Harris Teeter.

Mary joined us for Flutter, High Flutter, High, Medium, Low Flutter, LBC’s, and 6 inches.

Mosey to the half wall on the way back for 15 Wall Derkins, 15 lunges.

The back to the start right on time.

Moleskin:

Always a great group of guys in Gastonia, good that everyone likes hills as much as I do for training. I would like to encourage everyone to headlock someone you know and get them off the sofa and out to one of the workouts. For the month of December I will do 10 Burpee’s for every FNG we add to the PAX all on the last day of the year. Also, if your neighborhood is using Nextdoor maybe you post a welcoming note to encourage neighbors.

Good job to everyone that came out and remember that you are already way ahead of others because you just got out of the Fartsack. Thanks for letting me Q and for letting me be the site Q for Monday’s and Wednesdays.

Gastone, Aye!