Fitness, Fellowship, Faith
Three for coconut standard route (all with EC), Three rogue runners, one Rucker, One Whoopee – Several stayed for Q-source and swallowed the DRP
Announcements –
March 21 5 year convergence – at Martha’s
May 3rd Pittsburg half marathon – see Sargento
Prayers for Whooppee’s Daughter surgery on ACL and father-in-law law with a GI bleed.
YHC rolled in about 6:20 to a full parking lot, some were there for EC. SUESS, SA, and ROUND UP. Guess they thought the VQ may bring a JV workout but from the chatter earlier in the week and having your VQ at FOLSOM The Premier Saturday AO in the region you must bring your A game. So we circled up and partook of the Second F for a few minutes which was good, just what the VQ needed before 6:30 hit.
6:30 Time to punch the clock
warm up:
SSH x20
GP x20
MNC x3
During the warm up there were some concerned PAX wondering where SPARKY was. No need to worry, he showed at 6:32, just in time to mosey. Rock Pushers don’t need a warm up. They just show and go! To the first light pole we moseyed and did 10 burpees, on to the second light pole 10 more burpees, at the third light pole the chatter started when the VQ called 10 more burpees.There’s four light poles from the parking lot to the flag pole so you guessed it 10 more burpees. Finally made it to the flag pole and did three more burpees and said the PLEDGE. If you were counting that’s 43 burpees and if you read the name of this backblast you probably concluded it was the VQ’S birthday and he turned 43, if not reread and you’ll connect the dots.
The BEATDOWN:
10 Burpees at every light pole from parking lot to flag pole and 3 Burpees at the flag
Mosey to concrete steps/seats – not far-
Dips IC x20
Step Up’s IC x20
Derkins IC x20
for 2rounds
move to the horse track:
Four stops around the track
Stop one 10 BURPEES
Stop two 20 LBC’S
Stop three 30 MERKINS
Stop four 40 SQUATS
Mosey to the steps above stables -again not far-
PARTNER UP
P1- Big Boy Sit Up’s AMRAP
P2- Hip Slappers x10
P1- Imperial Squats AMRAP
P2- Australian Mountain Climbers x10
BOTH FOR 2 ROUNDS
Finished up with a INDIAN BURPEE RUN back to the parking lot. – the long way-
ANNOUNCEMENTS:
ROOSTER Feb.29
BE TRAINING FOR THE P200 – For those participating and if you’re not participating be training anyway!
COT:
YHC shared the verse of the week: 1 Corinthians 16:13-14 (thanks Def Leppard for leading and a great word that morning!) and spoke about how it doesn’t matter how much of a man we may think we are if we’re not leading and serving out of love then we’re not REAL men at all. YHC probably said other things but that was the most important.
PRAYERS:
Sparky’s M, Suess and all those in the educational system, all of our 2.0’s, and Stogies dad and family.
It was truly an honor to lead you men, thanks for the opportunity! And I t was great motivation just knowing wether the VQ banged it or bombed it y’all had his back.
Oh yeah…. Great Work Men! And remember as men we don’t have the option to punch out and take time off. WE’RE ALWAYS ON THE CLOCK!
YHC is on to the next one
8 HIM’s came out to Folsom this morning to continue to fight the good fight of faith.
Warm Up
The Thang
Short mosey to the tennis courts. We stopped at 125 reps at Mount Hollywood so we needed to start at 130 here this morning.
One PAX in the center doing weighted moroccon nightclubs alternating with other PAX randomly.
We ran back and forth the length of the tennis courts doing the following reps at each end.
Back to the flag for the pledge and COT.
Announcements
Prayer Request
It was great to see Tator Hole, he did not let the illness keep him out long. I also appreciate and enjoyed the mumblechatter.
Men, keep fighting for the good fight of faith.
1 Timothy 6:11 – “But as for you, O man of God, flee these things. Pursue righteousness, godliness, faith, love, steadfastness, gentleness.”
Big Pappy
16 hard chargers got in some work on a mild February morning around 47 degrees. Q coming in hot so let’s go. NO FNG’s. Warmup: Seal Jacks x 15 IC, Low Slow Squats x 15 IC, MNC’s x 15 IC, Imperial Walkers x 15 IC, Pledge.
Mosey to a well-lit area at the back of the parking lot. Circle up for…
Dirty Mac Deuce.
3 exercises x 12 reps. Arms, legs core, mostly in cadence as follows:
Set #1 Werkins, Low Slow Squats. Flutters, All x 12 IC, Run a lap around the parking lot.
Set #2 Burpees x 12 OYO, Monkey Humpers and Freddie Mercuries x 12 IC, Run a lap.
Set #3 MNC’s (someone said this was not a real exercise but I think it is), Mountain Climbers, American Hammers x 12 IC, Run a lap.
Set #4 CDD’s, Calf Raises, Dyeing Cockroaches, All x 12 IC, Run a lap.
Set #5 Diamond Merkins, Lunges, Big Boys x 12 IC, Run a lap and then mosey to the school entrance.
Find some wall for Lovely 7’s. 7 exercises starting with 1 exercise x 7 IC reps and adding an exercise after each one. I stole this routine from Whoopee a while back after he had watched Fast and Furious 6 and I added 1 to make it my own. Thanks Whoop!
I chose to read some quotes and scriptures about love after each set as Freight has inspired me with his tweets on this.
Hip Slappers x 7 IC.
Hip Slappers, LBC’s (called by Slaw).
Hip Slappers, LBC’s, Low Slows Squats (called by the big deal Boudin).
Hip Slappers, LBC’s, Low Slows Squats, Merkins (called by Sister Act).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks (called happily by Sargento).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks, Flutter Kicks (called by Watts Up).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks, Flutter Kicks, Monkey Humpers (called by Top Hat).
1) I have decided to stick with love. Hate is too great a burden to bear. Martin Luther King, Jr.
2) Be completely humble and gentle; be patient, bearing with one another in love. Eph. 4:2.
3) And now these three remain: faith, hope and love. But the greatest of these is Love. 1 Cor 13:13.
4) Love is a game two can play and both win. Eva Gabor.
5) Hate cannot drive out hate: only love can do that. Martin Luther King, Jr.
6) If you would be loved, love and be lovable. Benjamin Franklin (Somebody said, yeah Sister Act).
7) Beyond all theses things put on love, which is the perfect bond of unity. Col 3:14.
8) Do everything in love. 1 Cor. 16:14.
Mosey back to the flag.
Announcements: F3 Gastonia 5 Year Convergence March 21st, 7:00 am at Martha River’s.
Sargento mentioned a race on May 3rd in Pittsburgh (I hope I heard that one wrong but maybe not).
Prayer Requests: Lynn Hamm, All the guys in F3. Top Hat took us out!
** NMM Great to be out at the Storm again. Those guys are putting in some work as I was the six for most of the morning. Several “respects” in the crowd leading the way today. I urged everyone to try to post as much as they can as they won’t regret it and the guy next to them needs them. Q Source says it and the Bible says it “Do everything in love.”
Thanks for the opportunity.
Def Leppard.
For today, I drew some inspiration from some previous backblasts, to come up with some new fun to add to the repertoire. So here is how it went.
Disclaimer
Pledge
Warm-up:
2 Min of stretching ( I know for some of yall this a foreign word lol)
Don Q x 15 IC
MNC x 20 IC
Merkins x 10 IC
The Thang: 10, 20, 30, 40 , 50, 60
We did BLIMPS to start: 10 Burpees, 20 Lunges (single count), Imperial Walkers, Merkins, Plank Jacks, and Squats… We then took a short Mosey (approx 100 yards).
Round 2:
10 Burpees, 20 Upright Rows, 30 Crunchy Frogs, 40 Curls, 50 Mountain Climbers (single count), 60 Calf Raises….We took another mosey…
Round 3:
10 Burpees, 20 Corkscrews, 30 Shoulder Taps, 40 Chest presses, 50 SSH, 60 Lateral Lunges
We had a little time left so we did some Renegade Rows, Overhead pulls, tricep extensions, Dry Angels, and we did DryRubs favorite Planks for the last minute. Great Work Men!
Announcement: Ruck Training Saturday at Folsom, Rooster 2/29
No Prayer requests today
YHC took us out.
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