Three seious HIM’s and me met at Belmont Central Elem and ran a few miles around Belmont. Just over 5 total. It was a good time
Month: October 2018 (Page 3 of 9)
- Pulled into Folsom right on time, the chief and Huck where waiting patiently! Montross rolled in behind me, get out of the truck and get to work!
Warmup!
Deadlifts!
Show to know/ Roadie showed somewhere around here!
Prayer request- friends, family, other pax.
Ive had the privilege of being Folsom site Q for the past year, this group of men isn’t just some group that I exercise with, they are family! I believe without a doubt , if I need anything, whether it be moving something or someone to talk to, these guys are there! True HIMs! I am better for knowing them! Now on to the new Folsom site Q!………
last January I EHd a guy named Brandon Hastings, who became f3montross. He came and was hooked! At Folsom the guys like to joke around a little, and if you can take it and give it back, then you gonna do just fine! Well Montross takes it and dishes it out! He loves f3 and loves Folsom! He is one of those PAX who can get the others going, he is passionate about all 3 Fs, not just one, a leader of men! I am excited for this HIM to take the reins at Folsom!
Thanks again for the opportunity to lead!
YHC started thinking of this thing soon after our last relay, the Tuna 200 in eastern NC last October. After identifying the relay it was noted that there is a lottery for getting a spot. You had to sign up for the lottery in February. The relay is in October… thankfully we got a spot. To say that we had this mapped out for a while is an understatement.
So its only fitting that we had a few kinks in the plan along the way, most of which were super close to the actual event. YHC came up lame with a hamstring issue, Stroganoff has had an ongoing respiratory problem (get better soon brother) so we needed to find a couple of replacements and to top things off the good Lord blessed us with a hurricane to see us off on our journey! Good times!!!
Thursday finally came and we were to meet at 10 in the remote lot on Frank’s property. Mayor beat YHC to the gravel spot in the drive by just a few seconds so I relocated Van 1 to the grass. Once everyone got there we were ready to shove off promptly at 10:30. Even though HIPAA was 30 minutes late, he made up for it with pumpkin gift baskets for all the runners in our van, complete with a bottle of Maker’s Mark! It had poured down rain for hours before we left so our fully loaded down van struggled to do more than plow through the soggy field but we eventually barely made it out to the road.
The drive out of town was crappy but once we got to the mountains the rain stopped and the rest of our drive was really nice. We made our first stop at the Zaxby’s in Waynesville for a lunch break. This is where YHC unveiled the gifts that were sure to calm any disagreements, inflammations or general Sandy V’s. The gift that keeps on giving, Down There wipes and Vagicaine ointment, for when things get a little itchy in the vans.
On we drove with nice blue skies up the interstates of Tennessee and Kentucky, hopped off to cut across to our first night’s stay place of Bardstown, KY. After checking in and debugging at least one of our beds, we walked, yes walked, at least 5 blocks to downtown in search of food. Since the Rickhouse was too high falutin for our crew we settled on Mammy’s Kitchen. It was good. On the way back some of us made a pit stop in the corner liquor store to see the local selection. It was good too.
We woke up the next morning after a good night’s sleep ready for our start at Jim Beam distillery. It was kind of chilly but perfect running weather. YHC led us off so Freight wouldn’t feel like we were taking it easy on him. I felt pretty good on my run and handed the slap bracelet to Quiche. Of course he crushed his run but somehow got blown away by some freak of nature running a sub 6 minute mile. Wojo took the baton for his run through downtown Bardstown. We drove ahead as usual to find our next stop was at the Heaven Hill Bourbon experience.
FREE BOURBON!!! The pre-race literature had to have reiterated there would be no drinking during the relay. These chicks must not have gotten that memo because they were pouring as much as you’d like to have. A couple of different bourbons including bourbon iced tea. My personal fav was Larceny. It was great. Basically we were not even done with leg 3 and already throwing down at 10:30 in the morning.
Back to the relay. Wojo motored up the ridiculously steep last hill to hand off to Edison. We followed and made the next exchange for Boudin to get going. His leg was insanely hilly, both up and downhill. Glad he’s such a bid deal and can handle it. He handed off to Broke somewhere in the middle of nowhere and we drove on to the big exchange zone, Maker’s Mark distillery. Broke handed off to Oompa Loompa and van 1’s first set was done.
FREE BOURBON!!! This place was pretty awesome. The next time you’re in KY and have time to drive to the middle of nowhere you should go to Maker’s Mark. Super nice facility and grounds, almost like a park. And they have bourbon.
We moseyed across the countryside to Danville, KY where the next big exchange zone was to happen. It was different than any other relay exchange zone I’ve been to because it was in a city, almost no green space to be found. Most of us in the van brought our vaginas so we spread out beside a drive through teller for some shuteye. Of course no one really slept, just rested mostly. Boudin went looking for beer because, well, he’s Boudin.
Once it was time to switch, YHC took the slap bracelet from Def Leppard to run 4.6 miles onto the quickly darkening route. I felt pretty good. Thanks Freight. Quiche, Wojo, Edison, Boudin.
Boudin handed off to Broke at the same place YHC took the slappy from Def. It started raining. Then it started raining harder. And it was dark. It was not good. We drove ahead to spend time with the other van. YHC made a visit to them and noticed there was a bit of angst going on. SV?
We switched off to Oompa and the drove through the pouring rain up to Lawrenceburg, home of Four Roses Distillery and Wild Turkey Distillery. This is where we tried to get some more shut eye. We were one of the first vans there so some of us snored in the van. Broke, Quiche and I slept outside beside a rackhouse. It’s funny how even though you’re super tired it never quite seems like you get to sleep. There’s always the Bang…boom boom of the port-a-potty door.
Freight came down the hill after a super hard leg to hand off to Wojo (we switched so his hips wouldn’t have to lie any more). Quiche went off for his super fast leg. YHC took the baton for a painful last one. Edison was a beast. Boudin went along through horse country on to Woodford Reserve which was a cool smaller distillery.
NO free bourbon. What’s up with that? They had coffee though.
Broke went off to the next EZ to meet van 2. He got there and handed off to Oompa. By this time we were all pretty much done with running, including van 2. Hang in there brothers.
Van 1 was done and hungry. We drove toward Lexington in search of grub, hopefully good stuff too. We settled on Denny’s…. Denny’s….Denny’s? Yes Denny’s. I’m not sure how we arrived at this choice but we did. It was an experience. YHC got a whole tray of water spilled toward me (some would say it was my fault but it wasn’t). After about 45 minutes of waiting for breakfast we got some food. Wojo’s wasn’t even cooked fully. Disaster…
We drove on to the finish area and actually found a great pizza place that served good beer right at the finish line. YES!!! There wasn’t much to do for a while and it was cold so we went back inside the mall area to hang out. Broke got pornographic on a bench. Had to be there.
Van 2 got in but got a call from Freight that he couldn’t go any further. HIPAA to the rescue! Van 2 rode him to switch with Freight. We made our way back to the finish to see HIPAA round the corner and the Van 2 wasn’t even back so YHC had to stop him from finishing so we could do it together as a team. After about 30 minutes (actually it was about 5) the others got to the finish and we crossed the line together as a team! AYE!!!
FREE BOURBON!!! Pretty cool finish experience where we sampled up to 4 different varieties. Too bad they weren’t selling that stuff.
We departed about 4:30 down the road to Richmond, home of Eastern Kentucky University. As luck would have it, I think we were part of the presidential motorcade to the university where president Trump was to hold a rally. Being the Gashouse crew that we are, we stopped on the interstate to let Edison drain his weasel. Now that’s funny! I think Trump even waived at him from the limo as he passed by.
Moleskin: I love you guys and relays are a unique way of spending good quality time together. Sorry so late for the backblast.
The weather is here, wish you were beautiful. I might have that saying backwards, but nonetheless, it was a perfect day for an afternoon workout and 14 HIM’s came out to push the rock. Some arrived early for some EC and some came in on two wheels, but all gave max effort and hopefully left feeling like they had received a proper beatdown.
After a short disclaimer, we warmed up with some SSH’s, Don Q’s and Morrocan Night Clubs then headed for the small soccer field for a little Dora with a Twist. It went something like this:
Partner up and both partners start on one sideline. Perform 20 Burpee’s as a team and then Partner Wheelbarrow to the opposite sideline and perform 100 Merkins as a team. Switch for Partner Wheelbarrow back across the field. Repeat with 20 Burpee’s and 200 Imperial Squats then 20 Burpee’s and 300 LBC’s. Good job by the PAX on the wheelbarrow’s, the arms and shoulders were burning after three trips across the field.
Let’s head to the bleachers for a 10 to 1 Countdown. Dips, Step Ups and Derkins with a run across the field and back between each set.
Getting short on time, but I still wanted to give everyone a good leg burn before we finished up. Mosey to the large lot at the playground and line up on the curb. Perform Rocky Balboa’s on the curb while each PAX takes a turn running across the lot and back. Now that the calf’s are burning, let’s repeat with Tiger Squats to hit the quads. Time’s up, head back to the flag.
COT/BOM
Thought for the day….
Most of you are aware of the physical and personal health challenges that are a regular staple of F3 Gashouse. Roadie has just issued a 40 day challenge and Pizza Man issues a daily exercise challenge each month. These are an awesome way to get in better physical condition, develop healthy habits and also have others to hold you accountable. Some PAX will modify the challenge to make it more difficult, others will use it to get to the next level and for some it will be a struggle to complete. Remember, it’s you vs. you and you are working to get better.
My question to each of you is this, “What are you doing for a Spiritual Challenge”? Are you committed to reading scripture daily, doing devotions, attending “spiritual workouts” like the Forge, worship services or a bible study? What would your before and after picture look like after a 40 Day Spiritual Challenge? Remember the 3 F’s – Fitness, Fellowship and Faith. Think about challenging yourself on the Third F and I promise you will be rewarded beyond measure.
Pledge
Announcements – Convergence at The Yank on Nov. 10th with 3rd F event following, Christmastown 5k, Christmas Party Dec. 15th
Prayer Requests
Powerball and Family – loss of mother in law
Tiger – life decisions
Those battling addictions
Those taking on leadership roles and Site Q’s
The Lost
Nameorama and YHC closed us in prayer.
Broke
We had 19 PAX including 1 FNG (courtesy of Boudin) circle up at 5:30 sharp on this comfortably cool morning.
We did some stuff to warm up including:
10 plankjacks I.C.
10 big arm circles each direction to warm up the shoulders
Mosey around the pond to the front of the school where the following happened:
Line up at the top of the parking lot;
Long jump 10 spaces to the island
25 American hammers
Plank walkouts the next 10 spaces to the bottom of the lot
5 4x4s
Acummulating Mercans (1 mercans @ 1st space then bear crawl to next space; 2 mercans…bear crawl…etc.)
50 Morocan night clubs (shoulders burning)
Side lunges alternating legs over last 10 spaces
4 4x4s
PAX broke into 2 groups (9 in grp 1 & 10 in grp 2) to wall sit while each member ran to middle island and back
Fellowship mosey to baseball field while HC spoke briefly about Christ helping each of us bear the weight of our yolk. Reminded PAX that only He can bear the weight of our sin.
Each man grabbed a coupon (CMU) and circled up for this:
10 truck drivers
10 overhead shakes
15 Big boy situps
10 ball busters (kettle bell swings)
10 Dercans
Rinse and repeat
Mosey to school entrance for:
40 monkey humpers
30 Rocky Balboas
20 LBCs
10 CDDs…10 more
20 LBCs
30 Rocky Balboas
40 monkey humpers
10 hipslappers
Boudin called 10 seconds
5 hip slappers
Mosey to flag for 8 minutes of corewood (mary style
And DONE! WHEW that seemed to never end. Thanks for helping me push the rock.
Matt. 11:28-30
If there is one thing that YHC adds to Folsom, it is stirring the pot. I was in full-on troll mode during the summer when I had Roadie deliver a Ghost Q for me. YHC couldn’t deliver it himself at that time due to injury and one HIM who shall remain nameless made the comment “don’t Q it if you can’t do it”. I vowed that once I returned, I would Q that same workout. Well, I had something else in mind for today originally, but this HIM was once again trying to ruffle my feathers on Twitter yesterday. Now being honest, I know he is just trying to give me a hard time and he knows it pushes me. That being said, it did push me. I decided it was time for me to ‘walk that walk’ and deliver my infamous Ghost Q myself – or at least something very close to it.
As I pull into the parking lot at Folsom I see Roadie, Swanson (in the Parks & Rec truck…how appropriate), and a pile of others arriving as I pulled in. Felt like I was rolling in with my posse. We are 10 deep this morning…it’s going to be a good day. I also see a new face I didn’t recognize. Yet another FNG – we ended up naming him Sunshine because he kinda reminded us of the quarterback in Remember the Titans with the long blonde hair. Yet another Hacksaw recruit. For the record, Hacksaw is THE FREAKIN’ MAN. More on that later.
Warmarama:
The original ghost q included a Slawter-starter. I debated it, but frankly, my legs are still junk after Sister Act’s Q from Saturday and at least 2 other PAX said the same thing so I tweaked it a little to help stretch out the legs. (I did say it was very close to the original Ghost Q) —edit, there was no Slawter Starter in the original Ghost Q so it worked out, I guess)
SSH – 10 IC (I asked the PAX if they wanted 50…no takers)
Toy Soldiers – 10 IC (stretch those legs fellas)
Mountain Climbers – 10 IC (Huck wasn’t here today, this was for you big guy!)
Thang:
Let’s mosey! Right out of the parking lot, up the hill to the fork, make a circle, and mosey back down by the tennis courts to the middle of the lower parking lot. Yeah, everyone probably assumed we were headed to the top of the hill but NOPE, I threw them a curve ball! At this point I said some things about “Don’t Q it if you can’t do it” and let the guys know the Ghost Q was back and I was delivering it myself today. Excitement filled the air.
Dirty 11s – a Tronmoss favorite! Jump lunges and Sumo Squats with 2 Plankjack Merkins in the middle of each pass across the parking lot (I liked those Saturday Sister Act, so I ‘borrowed’ them for my 11s). Chief, in his constant desire to push the rock, decided to increase his plankjack Merkins by 1 each pass…and by decided, I mean he misunderstood and didn’t realize it until he was doing about 5 on each pass and everyone else was doing 2. Hacksaw was kicking butt and taking names on the 11s. He was the first one done and didn’t skip a rep. If you ever workout with Hacksaw, he sounds like a mad man in the guy, grunting and making all kinds of animal noises to keep pushing himself. Much respect to that man, he is getting it done!!!!! Medicine Woman was pushing the rock as well and finished a half-lap ahead of YHC. Somehow though, everyone was standing around as I finished up my next to last leg. I feel like some of the guys skipped a few reps (hey, you vs you), but I asked that everyone finish the last lap with me and they did. Good job guys.
I then asked for praise reports! FNG and Swanson – this is a lesson guys. When you’re tired, sometimes you have to talk to the guys, share some wisdom, or ask questions. #protip Ok, enough recovery!
Mosey to the tennis courts for misspelled BOMBS. Ah snap, YHC left the weinke in the lower lot and I couldn’t quite remember the layout of misspelled Bombs. No worries though, we’ll adjust and do regular BOMBS…they’re plenty hard on their own! Thanks to the PAX for the assist on this. Partner up, cumulative reps, one PAX runs while the other does reps, flip flop and get as much done as you can in the time we have:
50 – Burpees
100 – Overhead Claps
150 – Merkins (dear God, why did I call this!)
200 – Big Boy Situps
250 – Squats…well, no one got to these so did I really call them?
I believe everyone struggled on the Merkins. I believe everyone made it to Big Boys. I don’t think anyone did squats, but some were VERY close and would have, but I called TIME!
COT
Announcements – 40 day challenge – get some!!!! 40 Day Challenge Details Here ! Convergence on Nov 10 at the Yank. Also, it was mentioned after the COT, but go support Bedpan as he takes over as site-Q Friday morning F3 workout at the Pavillion in downtown Gastonia. Sounds like a lot of people were pushing him to take the opportunity last Friday so you better get your butts out there and support my man…..and sign up for Q spots. Prayer requests for Cheesepuff (and others) as they adjust to Middle School (that is a tough time in life!!!!!), MW’s mom continues to improve, pray for each other and our kids. YHC took us out in prayer.
Moleskin
F3 gets you involved with a solid group of men who help support and push each other. I come out there and do things I would not push myself to do if you all weren’t there. As I Q, I sometimes think “why did I call this crap” or “am I going to make it through this exercise”…but I know you guys are pushing me and I am not about to let you down, so I persevere and it feels good when we are done. Keep pushing the rock fellas!
-Montross aka Tronmoss aka T-ron aka Tee-ron aka Assistant Chief Rockpusher of Folsom aka….dang we have a lot of nicknames at Folsom!
Sunday 10/21/2018 2:30 p.m. at US National Whitewater Center
There is a group text that goes around every so often to a few guys who ride mountain bikes. This text is usually from someone who decides they are going somewhere to ride and would like to see if anyone else is interested. This has never been a formal arrangement but it seems to be that in the fall, the meetings are more regular. This meeting starts in the large gravel parking lot a few parking rows past the bathrooms. After discussion with the group, this can be a weekly meeting, provided the Whitewater Center Trails are open (check their website). If they are closed, we can move it to Poston Park in Lowell. We had very fast guys (Swimmer, Floppy Disk, Two Stroke, Gumby) and pretty fast guys (Sidecar, Wojo, etc.) and kinda fast guys. We don’t need to name them, we know who we are! The great thing is the faster guys always wait on the slower ones so each guy gets to push as much as he can without the group leaving him. I really appreciate that the faster guys do that. I volunteered to do a “backblast” and we’ll see if the Weasel Shaker will consider this a legit AO. Certain skillet chasers may disapprove but we will defer to the all-knowing Weasel Shaker. I assure you this is a tough workout. We rode the “Parkway” trail to the “Prairie Dog” trail. We then tried the new trails across the highway. The “Smokey” trail was first. This was a nice short trail that led back to the road. We then rode the “Bandit” trail which seemed long and hilly and was a little muddy but should be much better after it is broken in. That was enough for me. Several of us stopped then and returned to the parking lot for around 7 miles. A few others connected to the Academy trail to got in over 10 miles. We had an FNG (new to F3 but not to riding with us) named Nathan Freeman who is a friend of Gumby. He was nicknamed Clown Car due to his funny clown horn on his bike. Consider this your invitation to join the rides. FYI. Mayor stood me up today.
Disclaimer:
Warm-Up:
SSH-20 IC
LBC’s-20 IC
5 Burpee’s on your own (For why I have no idea)
Merkins- 10 IC
Squats- 10 IC
Pledge:
Turn over to Rerun, Linus’ little brother from across the river from F3 Meca/Dawghouse. The Pain was Intense, Dawghouse style.
Mosey to Schiele Courtyard:
The Thang:
Ladder up the Amphitheater wall steps. 1/5 ratio, Burpee at the bottom (ouch), up blocks and 5 squats. Increase both at each.
Mosey to Grier field for Power Merkins.
60 yards of partner plank walk. 3 partner plank merkins every 5 yards, flip flop every 10. Not only should you not try this at home, you should not even try this at all. Arm burner
Mid-field, sprint to end zone, 30 LBC’s, sprint to end zone, 30 merkins
Grier Canopies:
5-10 Triangle ladder. 5 pulls ups, bear crawl out, 10 WWII’s, bear crawl back, 6 pull ups……..you get the picture.
Mosey to FPC:
Parking lot lines, 5 merkins at 5th line (increase by 2 every 5th line)
FPC Canopy:
Partner 1 does Mary Katherines, partner 2 quads (nur) around circle, flap jack
Partner 1 does 180 jump squats, partner 2 karaoke around circle, flap jack
Partner 1 does sumo squats, partner 2 side shuffle, flap jack
Pad Stairs:
Modify to Linus suggestion based on Rerun’s suggestion, based on Pax disapproving, based on Rerun re-approving, based on Linus’ suggestion wins. what?
20 Merkins bottom of stairs, bunny hop up (Somebody’s suggestion), 20 Homer/Marge top of steps. Rinse and repeat, arms/legs/abs, how can it be any better?
Mosey to Schiele
Few minutes of Plank Mary’s
Time……
Announcements:
Look for Pre-blast for F3 Dad’s from Roscoe
Sledge-O-Matic is collecting Steel Toe Shoes for depressed area in West Va. so would be workers there can get employment in the mines. Leaving Friday to deliver, needs by Wednesday.
Concerns:
Nikki Bailey
Toto
Prayers for Rudolph if he is found safe after fartsacking through Painlab Q.
Honored to be Q’ed from across the river. Thank you Rerun for the beatdown, great Q.
Aye……Linus
Mount Hollywood 10/22/18
Warmup
SSH x 15 IC
Don Q x 15 IC
Cotton Pickers x 15 IC
PLEDGE
Mosey to back BB&T parking lot downtown near the nice well-lit wall for Angry 7’s!
7 reps of an IN CADENCE exercise, run a lap around the bank and return for a word about Anger while we catch our breath.
7 Merkins, run. In your anger, do not sin. “One who is quick tempered displays folly or foolishness.”
7 LBC’s, 7 Merkins, run. “Better a patient man than a warrior, a man who controls his temper than one who takes a city.” Patience is often an antidote for anger. Take that extra time to be patient in conversation especially with family.
7 Low Slow Squats, LBC’s, Merkins, run. “Do not let the sun go down while you are still angry.” Grudges eventually hurt you. I consider this essential to staying married for 31 years. My M is great at this and I am improving.
7 Hip Slappers (Where’s Huck?), Low Slow Squats, LBC’s, Merkins, run. “Be quick to listen, slow to speak and slow to anger.” Reminder to take a deep breath before we speak and think about what we are saying.
7 WWI (probably shouldn’t be done In Cadence but we did any way), Hip Slappers, Low Slow Squats, LBC’s, Merkins, run. “Fools give full vent to their anger, but the wise bring calm.” Think of someone you know who is patient and calm and try to be more like that.
7 Monkeys Humpers, WWI, Hip Slappers, Low Slow Squats, LBC’s, Merkins, run. “It is to ones glory to overlook an offense.” Again, my M is great at this.
7 Flying Squirrels (CSpan special), Monkey Humpers, WWI, Hip Slappers, Low Slow Squats, LBC’s, Merkins, All In Cadence, run. “A gentle answer turns away wrath.” This is essential especially when dealing with your children.
1 minute Wall Sit with a few presses included.
Rugby Sprints. An exercise performed until Q says Go and then sprint across parking lot, sprint back across parking lot and then walk back across parking lot. Sprint should be faster pace than your previous lap speed. Little Baby Flutter Crunches, Freddie Macs, Jump Lunges (Sister Act’s fault for these), Merkins.
Mosey back to the school parking lot.
Announcements: 40 day challenge starting today, Convergence 11-10 at Yank at 7am, 3rd F event after that Convergence on 11-10 with Tiger and Squirt speaking.
Prayer Requests: Shad Rap’s M and son.
COT
*Nice to be out on this cool morning. We got in almost 2 miles and plenty of reps of arms, core, legs and a little speed work. I wouldn’t have wanted to be the person at the bank machine when 10 men started running from the back of the parking lot toward their car. Sister Act was kind of quiet, so that was unusual. Slaw posting on a weekday morning was good to see and he was scraping the ground on the Low Slow Squats. We call those Slaw Squats at Midoriyama. Orangeman has been training for the half in Belmont and it sounds like he is ready. Shad Rap has his VQ Thursday at the Goat. Nice to see Freon posting as he lives close by and just runs up for the workout. Virus was running fast this morning on his laps around the bank. Always good to see all of the Mount Hollywood regulars. Tesla was War Daddy (oldest) and Shad Rap was War Baby (youngest). Until next time.
1 Corinthians 16:13 Be on your guard, stand firm in the faith; be men of courage: be strong.
Had a late scratch (prayers out to Easy Rider’s 2.0 and family) and YHC jumped in to lead the beat down. My inspiration was an upcoming Spartan event and the idea was to burn the shoulders. 7 strong in the gloom on this coolest Monday since Spring. Fall is finally in the air. Hallelujah, appeared that summer was going to run through December and cause Santa Claus to wear his swim suit.
Warm up
SSH x 20
Don Quixote’s (aka wind mind) x 10
LBC’s x 15
Plank jacks x 15
Seal jacks x 15
The Thang
Mosey down Riverwood Parkway
1st light 5 burpees, continue mosey
2nd light 5 burpees, continue mosey
3rd light 5 burpees, continue mosey
4th light 5 burpees
At the doctor’s office
Lounge walk to first light, run back to start
Broad jump up hill to first light, run back
Rinse and repeat each of the above
Plank it up waiting on the six, left arm, right arm, recover
Mosey into neighborhood towards park access
5 burpees
Mosey into park up to pull up bar
3 pull ups each, while the PAX completes flutter kicks
Mosey to turd shack for eleven’s
Start with 10 hip slappers, run across parking lot, 1 big boy sit up
Rinse and repeat descending hip slappers by 1 and increasing sit ups by 1
Plank it up waiting on the six
Mosey into the play ground
Modified Cindy – 5 pull ups, 10 merkins, 20 squats, rinse and repeat x 5
Short on time, mosey towards Snoballs
Stop towards top of the park
Jack Webb to 8
Jail break to the parking lot
COT
Prayers – Easy Rider’s 2.0 and family, Youth Pastor at Bethlehem cancer fight and surgery, Unspoken Prayers
Strong work by the PAX. Smaller group today driven by the weather. Great push by all. A shout out to Dr. Feel Good who pushing the rock hard. An honor to lead. Till next time – Turtleman