Day: September 11, 2019

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17 showed at the Yank this fine morning.  Mosey over to the parking lot at 2 Chicks Sandwiches and Scoops. Here we warm up.

SSHx 20 IC

22 merkins for the vets.

LBCx20 IC

Flutter Kicks x 20  IC

mosey to the intersection in front of Stowe Manor.

Monkey Humpers x 20 IC

mosey down the hill to the next intersection.

In the grass we did

WW1 x 10 OYO

Squat x 20 IC

Continue down the hill and stop at the next intersection. I had some of the PAX call out some exercises.

Boudin called 10 Burpees OYO

Termite called shoulder Taps x 20 IC

mosey over to Hawthorn hill for some 11’s

We did Peter Parker’s at the bottom and crunchy frogs at the top. We only ran to the first road on the hill. It’s about halfway up the hill. Time running out, we moseyed on up myrtle street  stopping at the red light.  At the red light with started up the hill and completed 1 squat at each light pole, adding a squat at each pole. I believe we had 11 or 12 poles. It was basically a Route 66. When everyone was caught up we moseyed over to the intersection of Central and Woodrow.

SSH x 20 IC

mosey down to the intersection of Woodrow and Main streets.

Flutter Kicks x 20 IC

mosey to the Yank. Stopping at the intersection of Main and Catawba for some goofballs to the camera. Finish up at the Yank with some overhead claps and Moroccan night clubs till time was up.

Announcements.

Plenty of 5k events and speed for need events coming up. Jj5k, Christmas Town 5k, Stop Soldier Suicide 5k.

I need Q’s for The Fighting Yank. Help the sight Q’s out by stepping up and leading. Co leading is  a great way to be introduced to leading a workout!!

I shared red a little about Doubt in your walk with Christ. It is hard to always have a positive outlook on every situation. But Mathew 6:20 says  “Lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal”

Build on the rock of Christ! Pray earnestly and believe in those prayers.

Thank you again for your time!

Pockets.

Last weekend was the BRR.  It was one of the most challenging, but most rewarding experiences that I have had the honor of being a part of.  It also showed my some areas that I need to improve on, especially endurance.   With all that said, I am going to tailor my Qs to address some the weaknesses that I have recently been made aware of.   When I was coming up with this workout I had to alter my plans due to an accident with my new puppy.  FYI don’t throw dog toys when the dog is still attached to it (not knowingly)  Their teeth are very sharp and it proceeded to rip a deep gash in my tiny little pinky.  It sucked.   So…Legs and abs were on tap.  Here is how it went.

Warm-up:

SSH x 15 IC

Baby Makers x 15 IC

LBC x 20 IC

The beat down:

First part I called Chicken legs:  20 Low slow weighted squats, Lateral lunges to the pole (approx 20 yrds) with a duck walk back, followed by 50 calf raised…Repeat

Second: Upper body…50 Overhead claps, 20 overhead press each arm, 15 Lateral Cleans each arm, 25 upright rows…Repeat.   Repeat the lunge walk and duck walk between sets.

The last set I called ABsurdity…50 Flutter kicks (count R only), 25 Oblique crunches each side, 50 LBC, and finally 50 American Hammers…Repeat.  Repeat Lateral lunge and duck walk between once again in between.

Finally to finish the time we did some Pax choice Mary.  Thanks for the opportunity and all the hard work men.  It is always a honor.

COT:  Announcements:  JJ 5 K,  Suicide 5K, and 9/11 Memorial Stair Climb.

YHC took us out with prayer.

14 men at Mt Hollywood this morning.  1 FNG, so a disclaimer was given.

Pledge

Warm-Up:

10 Burpees

The Thang:

Mosey to the South State Bank on S Main St.  First exercise called here is BLIMPS, which a lot of you know by now is a  favorite of mine.  Start off with 5 Burpees, then run a lap around the bank.  Next do 5 Burpees, 10 LBCs, run a lap.  Then 5 Burpees, 10 LBCs, 15 Imperial Walker Squats, run a lap.  Next do 5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, run a lap.  Then 5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Peter Parkers, run a lap.  Finally, 5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Peter Parkers, 30 Smurf Jacks, run a lap.

After a short recovery, mosey to the wall behind BB&T.  Exercise called here is 11’s, which is also a favorite of mine.  The two exercises used here for 11’s were Hip Slappers and Mike Tyson’s.  Start with 10 Hip Slappers on wall, mosey to other side of parking lot for 1 Mike Tyson.  Then back to wall for 9 Hip Slappers, and on other side 2 Mike Tyson’s.  Continue this until the numbers are flipped and you end with 1 Hip Slapper and 10 Mike Tyson’s.

Next we made our way to the short wall beside Ida Rankin Elementary.  We still had some time left for a few more exercises.  Here we did 2 rounds of 10 Dips (IC), 10 Step-Ups.  Then mosey back to flag.

Annoucements:

9/14 – 9/11 remembrance stair climb

9/21 – Stop Soldier Suicide 5k/10k in Belmont

9/28  – JJ5K trail run in Stanley

Prayer Request

Nameorama

Always an honor to lead.  Turned another year older today, and grateful I got to spend the morning leading you men and pushing each other.  Awesome to have FNG-Mullet with us today!

Sister Act

10 men showed at Midoriyama today.  No FNGs, no disclaimer.

Warm-Up:

Moroccan Nightclubs while Def Leppard slowly made his way to COT

Grass Pickers

The Thang:

Today would be one of those workouts where you can’t wait until it ends.  I knew what I wanted to do, but I wanted it to be a surprise for the lucky pax who decided to show today.  This so happens to be the first week of the 2019 Iron Pax Challenge.  A few pax in our region signed up for this and had already completed the week 1 challenge, but I hadn’t found an opportunity to complete the first challenge yet, so today would be it.  A lot of men in our region for some reason are turned off by this challenge.  With over 2000 pax participating in the event,  each man is responsible for recording their score.  Obviously I’m a pretty competitive guy, but this challenge is supposed to be more than that.  It is designed for a reason to be very difficult.  The Iron Pax Challenge is just that, a challenge, to push yourself to the limit and give it everything you got.  So after a quick warm-up, we mosey to the smaller soccer field.  I already had the field ready, with cones placed on the field.  An explanation was given on what was about to go down.  Several pax that have been battling injuries, decided it would be in their best interest to just get in a run.  This Iron Pax Challenge is called the “Killer B’s”, and yes it was awful.  The workout went as follows:

5 Rounds for Time:

*Broad jump 10 yards

*10 Burpees, 10 Bonnie Blaires(jump lunges), 10 Big Boys

*Broad jump 10 yards

*10 Burpees, 10 Bonnie Blaires, 10 Big Boys

*Broad jump 10 yards

*10 Burpees, 10 Bonnie Blaires, 10 Big Boys

*Bearcrawl 30 yards back to Starting Line

This was a very challenging workout.  The afternoon heat at Midoriyama in the summer sucks, then you throw this type of workout in makes it awful.  I appreciate everyone giving it everything you had.  Doesn’t matter if you had to modify the workout or not.  We all pushed each other and never stopped.  After a brief recovery, we slowly made our way back to the COT.  Finished it out with 22 Merkins for the Vets.

Announcements:

9/14 – 9/11 Remembrance stair climb

9/21 – Stop Soldier Suicide 5k/10k Belmont

9/28 – JJ5K trail run in Stanley

Prayer Request

Nameorama

Honor to lead today.  Appreciate the men of F3 Gastonia.

Sister Act