Fitness, Fellowship, Faith

Day: October 20, 2018

Another beautiful morning in Cramerton

‘Twas the morning of Thursday

Here at The Goat 

Pax gathering in the chill

YHC with the antidote 

Running and jumping 

Or maybe some core

Only the weinke and me

Knows what is in store

 

Warmup 

15 SSH IC, 1 burpee

15 IW IC, 2 burpees 

Mosey to bottom of the street 

15 goofballs IC, 3 burpees 

Mosey up the hill

15 hillbillies IC, 4 burpees 

Mosey to top of stairs

10 merkins IC, 5 burpees 

Mosey to the gazebo 

The thang 

YHC version of escalator 

Round 1, 1 4×4 burpee, sprint through the grass, 1 4×4 burpee, sprint back to gazebo, plank for the six. 

Round 2, 1 4×4, 2 pull-ups, sprint, 2 jump squats (no bar), 1 4×4, sprint back, plank… you get the picture.

1 4×4 burpee

2 pull ups / jump squats 

3 jump lunges, 3 each leg

4 Bobby Hurley’s 

5 mountain climbers, 5 each leg

6 squats 

7 american hammers, 7 each side

8 seal jacks

9 cdds 

10 WW1s

YHC was gassed as there was little rest between rounds. Gilligan made some comment about a VQ’s workout (it is not, but thank you for the compliment). We hear the train, 5 burpees. 

Mosey to bottom of hill for triple nickels. As Tesla says, “blah, blah, blah, strength in 4th quarter…”

5 Plank jacks

NUR up the street

5 Hip slappers, count one side only

Run down 

Repeat 4 more times

Time!

COT

Pledge

Announcements: SFN at Christmastown 5K, Belmont turkey trot (an Orangeman favorite, unsanctioned, donation only thanksgiving morning 5K), Belmont 1/2 marathon 

Prayer requests: YHC forgets, but He knows

Dr. Seuss took us out

Honored to lead the Pax which pushed hard on this crisp, fall morning. 

KISS Pushing and Pulling at The Fighting Yank

As we gathered pre workout the Site Q Tesla walked up and told us a joke ….Clearly …..

Today YHC decided to use the KISS method….Keep It Simple S_ _ _ _ _! We did cardio, Core, High intensity training, Strength all with simple pushing and pulling. It went something like this …..

 

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 50 IC ( you have to do at least 50 to feel these)

Squats- 10 IC ( should’ve left these out….)

Merkins – 10 IC

Mosey around the block for a 1 mile loop.

The Thang:

Core time by Tool Time initiated

 

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50 (well 60 because Quiche was talking )

 

Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5. Last time we did this Dirt left at about this point however today he was a machine…..Virus gave YHC a run for his money and Dr Seuss has finally stopped sandbagging!

On to the pull up bar….

10 Pull ups

25 regular Merkins

10 Chin Ups

25 Military Merkins

10 Close grip pull ups

25 Werkins

5 Vaulter Pull ups (right hand forward)

5 Vaulter Pull ups (Left hand forward)

25 Diamond Merkins

Mosey to the picnic table shelter

25 Dips IC

15 Dips IC

9 Dips IC YHC had enough ….

Mosey to the concrete path…( see I even wrote it Pockets…you may need to look into a Bolt!)

Zombie walk to the fountain ….Time !!!

COT

Announcements

SpeedForNeed Christmastown (race full however show up and support ) , Christmas Party December 15th at the Quiche’s ….more details to follow.

 

Praise- Pastor Andrew Brunson release from Turkish captivity

Prayers- Shad Rap’s  2.0 for discernible test results for epilepsy, YHC’s  2.0 M and MIL for safe travels to Missouri ,F3 Sly and all the soldiers in Afghanistan, Iraq and around the world

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

Great work today by all PAX. It was an honor to lead you men!

Tool Time

 

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