Fitness, Fellowship, Faith

Day: October 5, 2017

No SSH?

I rolled into Folsom 15 minutes early to see 2  were already waiting for YHC to bring the beatdown.  Just a few minutes later and another  pulls in.  05:30 hits and we are  getting started when we see headlights coming heading in our direction.  YHC calls Morrocan Nightclubs to get the pax moving till the final one joins in.

Warmup

Morrocan Nightclubs

Gravel Pickers

Don Quixotes

Mosey to the flag at park entrance for the pledge.

10 Merkins IC and proper Flutter Kicks by Medicine Woman. YHC doesn’t remember the count.

Mosey to parking lot by the rentabike stand.

10 Mike Tysons then Duck Walk to the median and do 10 LBC’s  sprint back to start then repeato  3X.

Another short mosey to the parking lot on the left side of the park near the pond.  Bearcrawl  and at every third line 5 merkins.  Down and back.

Mosey around to the shelter for Dips X 15 IC and 20 Big Boy Situps OYO.  Repeato 2X

20 stepups each leg then mosey 1 lap around parking lot then on to the amphitheater.

10 hip slappers each arm and 20 American Hammers.  Almost 2 miles according to Sparky’s FitAppleBit watch and nearly 10 miles on Medicine Woman’s.  Let’s get our 2 miles in. Mosey again to the parking lot for a lap and back to start. Not quite 2  so we hit the tennis courts for 2 laps.  Just over 2 miles logged and right on schedule 06:15.

Announcements

Speed For Need  https://www.mcadenville-christmastown.com/ct5-K.htm

3rd F Coffee-rama Event- OCT 13th 7-8:30pm.

Prayer request

Sparky had some encouraging words for us. Thanks Sparky

Las Vegas, each other, our nation.

YHC took us out.

Thanks for the chance to lead you guys once again. Was a pleasure and an honor.

What’s My Shape? at Goat Island

Dr. Seuss’ VQ co-Q with Slim Shady

Warm Up:

Toy Soldiers

Side Straddle Hops

Burpees

Moroccan Nightclubs

 

Workout Q:

Triangle-15 of each; 2 rounds

Imperial Walkers

Russian Dips

LBC’s

Square-10 of each; 2 rounds

Mountain Climbers

Dying Cockroaches

Merkins

Flutter Kicks

Pentagon- Triple Nickle

Big Boy Sit-ups

Run over bridge

Jump Squats

Message by Slim Shady: God has given us each: Spiritual gifts, Heart, Abilities, Personality, Experiences to fulfill our unique purpose

Thanks very much for all those who came out for my VQ! If you’ve not been to f3 for awhile, please come back. We miss you.

Hellevens and Blood

I found out on Monday that Wednesday needed a Q. Gastone didn’t really ask so I didn’t really say yes. I was pretty much told I was the Q. That is how Gastone rolls and that is a good thing. I needed to Q. I knew it. He probably did too, even if he didn’t. Guess that is how this thing works. Good lesson learned. I have been going thru a few things lately (aren’t we all??) that have been a bit distracting, so getting out in the gloom as spilling some sweat (and blood sometimes, right TSquare?) helps to reframe things. It was good seeing Spanx out this morning. Snowman put in some serious effort too. It’s the effort like that and seeing new guys post more than once that keeps me pushing hard.

Here is what I remember:

Disclaimer, Pledge, WU: it was quick-just like I like it: 5ish each IC-SSH, Squats, Merkins, Flutter Kicks then we’re off…

The Thang: Mosey to grassy hill by baseball outfield. Mosey up the hill for Jack Webb and come down hill after each set of Merkin/air presses for 20 squats. Total 200 squats and full set of Jack Webb started things off right.

Short mosey to parking lot for HODOR, HODOR, HODOR: partner up, piggy back partner across the lot for Mountain Climbers X 10 each, swap and piggy back to other sidebar more Mountain Climbes-total 3 trips each.

Mosey to Turd Shack for Hip Slapper Hellevens after a quick pep talk by me about the mental fatigue of life and it’s curve balls that come at you and make you feel worn down. Remember, when you feel like your tank is empty, you’ve still got a lot of gas left. Push through it. Your mental  fatigue can be overwhelming if you let it. DON’T LET IT GET YOU DOWN. What’s that phrase…..oh yeah, DFQ.  We then broke into the Hip Slapper Hellevens: 11’s with Hip Slappers on one end and Squats on the other. The hip slappers were full count, big boy hip slappers and my shoulders are still feeling it. About this time I was shown a pool of blood from TSquare’s nose on the ground. Maybe not such a good idea…

We finished this and had a short mosey about 20 feet then we started the final approach to Pelican’s. Start She Hate Me….this lasted for a looooong time. We probably did about 6 or 7 rounds (10 lunges each leg, 10 Merks, 10 Merkins, repeat) until we ran out of time. We did 22 Merkins for the vets then Stone Cold gave us a 10 count (he did Merkins instead of counting) to recover. Couldn’t let him do that by himself so we then did 20 Merkins IC then moseyed the final way to Pelican’s to finish right….on…..time.

Quick namorama, announcements, COT.

This was a tough one for me on a few levels. Definitely wouldn’t have pushed that hard by myself. Having a partner like Gastone for Hodor and Hip Slappers, seeing T Square push despite a bloody nose/beard/shirt, me sucking wind and watching Snowman squeeze out the final merkins instead of cruising in and skipping reps, trying to keep up with Turtleman on the final mosey into Pelicans, seeing newer guys out there working through the soreness, or hearing grunts from various others as we did the merkins or hip slappers. I needed this today and appreciate each of you. The extra COT at the end was the cherry on top-thanks HushPuppy.

Thanks for the opportunity to lead this am-Whoopee

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