Fitness, Fellowship, Faith

Day: July 15, 2019

Rescued

All “Pre” Workout activities were covered by Freight @ GasHouse.

YHC was off to bootcamp with Freight as no PainLabbers were present, but was spared this beating when Cheese Head and Sweet Leaf came in hot.

Taking a page from Sister Act’s queue earlier this week, we did a modified form of the Iron PAX Challenge.

50 Squats
40 LBCs
30 Merkins
20 Calf Raises
Lunge Walk 5 Parking Spaces and Back
Colt 45s
15 Tricep Presses
Side Lunge 5 Parking Spaces and Back

Repeat

Then YHC decided to switch it up bit.
50 LBCs
40 Squats
30 Calf Raises
20 Merkins
High Knee 5 Parking Spaces and Back.
Colt 45s
15 Tricep Presses
Side Lunge 5 Parking Spaces and Back

It was 5 till at this point and figured GasHouse would be rolling in at any moment.

We filled in the time with 15 Oblique Crunches each side while we waited.

Time!

Freight and GasHouse took us out…

Watts Up Powering Down…

Crappy Morning

Nine PAX, one of which was an FNG, decided to get out in the gloom and put in some work. Since there was an FNG a disclaimer was given, then on to the pledge and a quick warmup of 5 Burpee’s.

 

Mosey over to Central Ave to a point where the road starts a steady downhill grade and get started with a Quarter Pounder.

Sprint 25 yards, perform 25 Merkins and NUR back

Sprint 50 yards, perform 50 Squats and NUR back

Sprint 75 yards, perform 75 LBC’s and NUR back

Spring 100 yards, perform 100 SSH’s and NUR back

 

Next up was a mosey down Main Street stopping at the three banks along the way for some ATM’s.

Alternating Shoulder Taps x10IC

Tempo Merkins x10IC

Merkins (fast) x10

 

Reverse course and back through town to hill where we started. Still hungry, so we made the Quarter Pounder a double. This round was:

25 Diamond Merkins

50 Jump Squats

75 American Hammers

100 Mountain Climbers

 

Back to the school for 3 rounds of 10 Step Ups, 10 Dips, 10 Derkins and 10 Big Boys. Still had time for a couple of rounds of Mary before time was up.

 

COT/BOM

Discussed a section of the book Uncommon Life by Tony Dungy about how we influence and sharpen the lives of others just by being willing to listen, show that we care and offer advice or examples of similar life experiences. Iron Sharpens Iron extends outside of just F3, you never know how you may influence someone else so work to set an example by living right each day.

 

Announcements

2.0 workout this Saturday at Folsom

August 3rd – Tool Time going away party (RSVP to Sargento)

 

Prayer Request

Friend of Tesla – Jeff Myers (wife passed away)

Friend of Red Ribbon has son battling illness

Mt. Hollywood weekly prayer list

 

YHC took us out.

 

Strong work by all the PAX this morning. Slaw commented that we literally worked the crap out of him, but the guy is a beast and pushed through till the end. I think he was trying to get back at SA for ruining the freshness of the morning air, took a risk, and didn’t get the desired result. This AO has a great group of regulars and if you haven’t posted here yet, give it a try. Tclaps to Tiger on bringing an FNG, John Wharton, now known as Shell Shock. Welcome brother, great work today.

 

I’m Broke

 

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