Fitness, Fellowship, Faith

Day: March 5, 2017

The Yard

3 PAX started the day a little early at Folsom with a pre-workout ruck. This ruck involved a deep discussion of Jackie Chan’s career. Apparently that guy has been in everything! Pizza Man came strolling through on some P200 training. He ran from home which I think is 26.2 miles away.

When I took the Q for Folsom we were fresh off a nomads trip to MECA in which we did some grueling tennis court work. Realizing that some of the worst workouts I’ve been involved in have come from these courts I decided to create a wienke involving nothing but. Folsom has 6 in one fenced in area. It looks a lot like the yard for the prison. Now at least 9 PAX know they can still get their workout in if they have to do time!

Warmup:

SSH x 20ic

Don Q x 15ic

Seal Jacks x 10ic

Goofballs x 10ic

Mosey to the yard

The Thang:

Since it was in the 20’s we needed to warm up quick.

Sprint 1 court and do 1 burpee and sprint back, Sprint 2 courts and do 2 burpee’s and sprint     back, continue this for all 6 courts. For the Midoriyama readers that’s 21 burpees.

Next bear crawl one court and do 20 squats, crabwalk the next one and do 20 lbc’s, keep switching these for the 6 courts. 10 hip slappers on the fence and sprint back.

Next round lunge a court and do 20 merkins, duck walk the next court and do heel touch crunches, Rinse and repeat for the 6 courts. Finish with 10 Australian mtn. climbers and sprint back.

Somewhere about this time Gomer showed up giving us an even number of PAX.

Partner up for drills. Partner 1 starts at the center of the court and sprints to one corner then returns to the middle. Do this for all 4 corners of the court while always facing the net. Partner 2 holds 6″. Switch and do 3 rounds.

Keep your partner and wheel barrow switching at each court and do 5 sumo squat jumps. Wait now Gomer is leaving. He just stopped by to get warmed up for some ROTC drill test. Alright lets do it anyway and I’ll bear crawl.

Run a lap around the courts.

Next at each out of bounds line(singles and doubles) do merkins. Start with one and add 1 at each line. We did three courts I believe then switched to squats. We turned around and kept at this. Bobby Hurley’s for 2 courts, diamond merkins for 2 and Sandy V’s for 2.

Run 1 1/2 laps around the courts and head back to the flag.

Pledge

COT:

Announcement-Snowbird retreat next weekend, Mudrun May 2oth, Community Run April 8th, Burpeethon April 29th, Disc Golf at Goat Island March 11th, Convergence at the yank March 18th, After Christmas Party sometime before next Christmas maybe!

Prayer Request- JK2’s son, Def Leppard’s wife’s surgery, each other.

6 for coffeerama, JK2 took on the big pancake!

Moleskin:

During the Nantan call this week OBT talked about the types of PAX/personalities that can make up a region. I must say I am very proud of the men that make up our region. We have a little bit of everything here but all are here for each other! So keep posting, keep pushing the rock and keep EHing!

March 3rd F Preblast, The Lord is my Shepherd

As I contemplated the theme for the month of March I struggled a little bit. It’s not exactly ripe with themes like Easter or love.  I prayed and asked the Lord, “what message do you have for the Men of Gastonia this month?”.  Softly in my spirit I was reminded of Psalm 121,

“I lift my eyes toward the mountains.
Where will my help come from?
My help comes from the Lord,
the Maker of heaven and earth.”

There has been much hurt in our brotherhood of late.  Brothers have lost brothers, mothers, fathers; battled cancer, stared death in the face and comforted the inconsolable.  Also, some have finished races they never imagined they would even start; some have broken ground on new adventures and stood atop mountains they never believed they could climb.  I want to remind my brothers the promise that the God gave in Jeremiah 29: 11 For I know the plans I have for you”-“plans for your welfare, not for disaster, to give you a future and a hope. 12 You will call to Me and come and pray to Me, and I will listen to you. 13 You will seek Me and find Me when you search for Me with all your heart.”

The theme for March will be “The Lord is my Shepherd”.  When we have stood against what seems like hell on earth; when we have stared loss and death in the face, our only hope is to be reminded of the promise that God will be with us throughout our battles.

Week 1: 3/4/17, Read and discuss Psalm 121.  Some questions for discussion: Why does the writer say to look toward the mountain?  Why does the sun, giver of light and warmth double as a tormentor? How important is it that the Lord will protect you now and forever?  Do we think of forever, or only now?

Week 2: 3/11/17, Read  and discuss Psalm 23.  In verse 2 and 3 the Lord leads and guides.  In verse 4 we walk, and the rod and staff are referenced.  What difference do you think the writer may have been implying?  What is special about eating in the presence of his enemies?  What peace do the final verses promise those who submit to the shepherd?

Week 3: 3/18/17, Convergence week at the Yank.  Psalm 133: “133 Behold, how good and how pleasant it is for brethren to dwell together in unity!”  Unity is likened to the due on the mountains and like precious oil.  How is this applicable today, and what is the importance of the commanded blessing?

Week 4: 3/25/17 Romans 8: 31-39 “Nothing can separate us. . .” this powerful promise from the Apostle Paul reminds us of the hope we have in our salvation!  Why can we be sure nothing will separate us from God’s love?

My hope is that your faith will be strengthened in these verses; that through the shield lock you will walk in victory.  Post!  Reach out to your brothers in need and Always Be Headlocking!

Burpees & Leg Day

9 Pax braved the gloom at The Fighting Yank this morning to push the rock.  All seasoned vets here so light disclaimer given.  I don’t think I’m an idiot, but you probably are if you follow me…

Warm Up:

No time allowed for a warmup today, lets get moving and get warm.

The Thang:

Modified Bataan Death March: AKA: Merkin Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Merkins, while the rest of the Pax mosey in a line. After completing the Merkins, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Merkins, while the (former) last guy continues on to the front of the line. We completed 1 plus some change miles of this in a nice loop around Belmont. Everyone enjoyed being the last man at least 8 times.  Good work by all Hims completing the run on schedule in 12 minutes!  Nothing better than being on time!

Finished our jog/mosey up at the football field for to continue the workout.  Up next YHC planned some good old fashioned burpee work to help prep the Gashouse pax for the upcoming burpathon!

Burpee Pyramid: 100 burpees in 10 minutes.  10 sets of burps started on each minutes with any time left over as rest.  Did sets of: 8, 9, 10, 11, 12, 12, 11, 10, 9, 8.  Mumble chatter was pretty low for this, but that was probably more due to lack of breath than lack of want to chatter.

Next up 4 rounds of exercises followed by a lap around the track.  Each round consisted of 6 minutes of exercise.  Following rounds were completed non stop with any rest noted.

  • Round 1: (Really started to feel the burn in the first squat hold here.  Lots of mumble chatter and YHC had to have the pax raise the hands above their heads on the hold to keep people for cheating)
    • Squat for 30 seconds, hold low squat for 30 seconds
    • Squat for 40 seconds, hold low squat for 40 seconds
    • Squat for 50 seconds, hold low squat for 50 seconds
    • Squat for 60 seconds, hold low squat for 60 seconds
  • Round 2:
    • 45 seconds of Merkins, 15 seconds rest
    • 45 seconds of Merkin hand release, 15 seconds of rest
    • 45 seconds of Merkin hand lift, 15 seconds of rest
    • 45 seconds of right side plank, 15 seconds of rest
    • 45 seconds of left side plank, 15 seconds of rest
    • 45 seconds of shoulder taps, 15 seconds of rest
  • Round 3: (Since we had some pax from other AOs visit today, YHC had different pax introduce themselves during the rest periods)
    • 45 seconds of side straddle hop, 15 seconds rest
    • 45 seconds of seal jacks, 15 seconds of rest
    • 45 seconds of plank jacks, 15 seconds of rest
    • 45 seconds of side straddle hop, 15 seconds of rest
    • 45 seconds of seal jacks, 15 seconds of rest
    • 45 seconds of plank jacks, 15 seconds of rest
  • Round 4: (YHC gave the pax the option to repeat round 1 or round 2.  I was surprised pax chose round 1 from all the mumble chatter we had the first go around)
    • Squat for 30 seconds, hold low squat for 30 seconds
    • Squat for 40 seconds, hold low squat for 40 seconds
    • Squat for 50 seconds, hold low squat for 50 seconds
    • Squat for 60 seconds, hold low squat for 60 seconds

Finished up last lap around the track and moseyed down the hill to the flag to finish out!

Pledge

Announcements:

  • P200 is 3 weeks away and we are still looking for a van if anyone knows of one we can borrow.
  • Day of service.
  • Frisbee golf on 11 March.
  • Burpathon on 29 April
  • Mud run on 20 May

Prayer Request:

  • Top Hats family & father

Thank you all for the opportunity to lead and for continuing to push the rock with me!

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