Month: April 2018 (Page 6 of 7)

3  different exercises, 3 different sets, 4 PAX.   Doesn’t get much meaner than that.

Merkins, Split Merkins, Werkins.

Squats, Lunges, Monkey Humpers.

LBCs, Flutter Kicks, American Hammers.

X 10 rounds.

A little bit of stair running and deep sea divers to warm up.

Other than the fluctuation in the cadence, and occasional wind breaker, this was a smooth wake up call for some muscle growth and cardio building.  Mumble chatter was at an all time high. Sorry for all youz that missed out.

3 minutes of Mary ended this madness.

COT: Prayers for Scott Meeks and family, Linda Arnett, T-Square’s grandparent, Officers family who’s sister died in an auto accident last week.

Seven men gathered at the Goat on a cold early April morning. Winter is just having a hard time leaving. He is like the friend that has been talking forever and you think they are about to leave, but then says, “oh yea, by the way” and goes on for another 30-45 minutes…. As Pockets was coming through the parking lot, he noticed something interesting in the back of Dolph’s truck and asked if he was expecting some snow. What were all those coupons doing in the back of the truck? Hmm, interesting!

Warm-up:

SSH x 25 IC

Merkins x 15 IC

Imperial Walkers x 15 IC

The Pledge

Thang;

Mosey back side of Cramerton main street, up the stairs, and down to the bridge. Looks like the gate entrance to Goat Island was locked, after some tugging at the lock, realize it was not locked and opened the gate. Thank goodness b/c Q was trying to think fast what rest of the workout was going to be if we couldn’t get into the gate…Mosey to 2nd bridge and then bear crawls across and then to back parking lot for 5 burpees. Next exercise, Walking Zombies across the parking  lot, 12 mercins, and then Walking Zombies back across for 12 more mercins…

Let’s mosey, bear crawls across bridge and then mosey to Dolph’s truck. Hmm, what is going on now? Everyone grab a coupon and head back over to entrance to Goat Island. All PAX take coupon for 8 curls, 8 overhead presses, and 8 squats and then run across bridge and back. Repeat and rinse x 5…I hear the train, 5 burpees.

Once completed, mosey over bridge to picnic tables on the left…20 dips and 20 derkins. Mosey back to parking lot for a round of Marys. After Q did first set, look over to his left for next PAX to name next exercise, but had a brain fart and couldn’t remember PAXs name and asked “What is your Name”, oh yes Mayor, next exercise.

Announcements – CSAUP and Community Run

Prayer Request – Lynn Hamm (brain tumor), Breaker Breaker’s uncle (back surgery recovery)

Good job all. It was a pleasure to lead you this morning.

“I can do all things through Christ who strengthens me” – Philippians 4:13

YHC as site Q leads about once a month just to keep it fresh and get new leadership in the mix. Have been hearing a little about shaking things up so the drizzle provided the excuse to do so. Went like this:

COP:

SSH X 20

IW X 20

Merkins X 15

Squats X 20

Mosey up to the shelter for some grinding that consisted of

Merkins X10

Jump Squats X 10

Dips X 10

LBCs X10

Burpees X 10

Oblique crunches X 10 (each)

Dirkins  X 10

Step ups X 10 each leg

After round 1mosey to the playground for velociraptors and stairs with merkins (5X). Repeat 3 times

Round 2:  Mosey entire park and up to the field for Bear Crawl Slalom followed by  SSH (10)and squats (10) Agility run back.

Round 3 :  Run park to Heartbreak Hill for Triple nickel with star jacks and plank jacks bottom to top

Round 4: Finishing act, run back to the flag for COT!

NMM:

Not a lot of rain to worry with. No melting. Crew showed very well today. Never did see the runners. but I am sure they came through. Maybe

8 HIM’s showed up to the Coconut Horse to run and ruck their way to morning bliss. 4 ran, 3 rucked and 1 ran/walked. 6 for coffeerama. Great time, great conversation. Thank you men!

I want to encourage others to join us if you can. This AO has been one that I look forward to. There is a lot of 2nd F time here.

I offered to Q at Folsom today knowing attendance would be low due to the CSAUP. I heard Leppard was coming and you never know if a FNG or someone traveling may show up. I think it is good to keep the AO open just in case. Turns out it was just Def Leppard and I that showed. Quality over quantity today fellas!

Warm-a-rama:

• SSH 15 IC
• Appalachian Americans 15 IC
• Don Qs 10 IC

Thang:

Short mosey to the lower shelter. I planned to try to work the chest and core today and the dry shelter is a good spot with hit-and-miss rain around.
– Shoulder Taps 15
– LBCs 15
– Step Ups 15 IC
– Squats 15
– repeat all 4 exercises a 2nd time
Leppard noticed someone turned on the heat in the shelter during the 2nd set of taps. Funny thing is I had just noticed the same thing. The 2nd set felt a little tougher.

OK, lets mosey around the pond and to the flag at the park entrance for the pledge.

Short mosey to the parking lot for 11s featuring burpees and squats. We started with 10 burpees and 1 squat. That made the whole workout tough but getting those burpees out of the way was nice! We got ’em all done. Frankly, if Leppard hadn’t been there, I am not sure I would have pushed through. Having a workout partner is crucial!!!! Quick fellowship mosey across the parking lot to recover. Good work so far, full mosey back to the lower shelter.

Lets work the abs a bit more.
– LBCs 20
– Sandy V’s 20
– Big Boys 15
– Flutter Kicks 15 IC
– quick lap around the parking lot
– LBCs 20
I had planned to repeat all 4 ab exercises but realized we were ignoring the sides of our abs so I asked Leppard for some suggestions and the wiley ol’ vet was glad to oblige with some suggestions.
– LBCs – 8 to the left knee, 5 to the center, 8 to the right
– LBCs – cross right leg, 10 to the left knee, cross left leg, 10 to the right (great suggeations. Expect these in my next Q!
– Shoulder Taps 15 (those last few were TOUGH!!!!)

Mosey to the parking lot. We had a few minutes left so we did a modified Route 66 – lunge to every other line and do Hurleys. We did 8 lines.

TIME!

COT:

YHC took us out in prayer. Prayer requests included Leppard’s son and his family as well as the guys running the relay.

Moleskin:

Today was another great example of how iron sharpens iron. Leppard said he was there because he didn’t want me to post alone. I got up partly because I knew he was coming. We pushed each other through and wound up with a little over 2 miles covered and A LOT of reps! Just as important, it was good to spend some time and get to know more about his son as well as get to know him. Thanks for the push today!