Fitness, Fellowship, Faith
4 for rucking. 1 for running. Merkins squats lunges heel raises and 4 and a half minute abs. Almost 2 miles covered. Watts Up almost tore something.
announcements
July 18 at the Schiele for PT test. Most other AOs will be open. One pain lab will be closed.
prayers and praises
praise dry rub’a M got some good news regarding her health.
prayers for SAs daughter, huckleberry, HIPPA and TSquare.
prayers and praise for Roundups family welcoming new baby girl.
Some PAX ran, some rucked, and some rode. We all got better!!! After we discussed “Correction” during QSource. Great work by all!!
Until next time Pizza Man is OOUUUTTTTT!!!
Round Up asked for someone to take the Prison Break Q while he is attending to the newest family addition so I did. 6 guys show up and run. Various routes, various paces on a warm, humid, soupy morning. We did discuss the need for staying consistent during the warm summer months. Nice work guys!
Either the PAX of F3 Gastonia are really pushing the rock, or YHC has the reputation of weak Q’s because once again the PAX were out in full force doing EC work. 15 PAX total at 0530 but no Tesla. The disappointment was evident on Slaw’s face and it quickly became apparent that he would gain nothing by removing his shirt during this workout as the PAX in attendance would offer nothing more than ridicule. Disclaimer, pledge and 1 SSH to say we did a warmup before we kicked it off.
Mosey a lap around the track and back to where we started for the main event….The Cooper!
10 to 1 format with a lap around the front entrances of the school between rounds.
Start with 10 Burpee’s, 10 Squats, 10 Merkins then a lap. Repeat with 9, 8,….all the way to 1.
Head around to the back lot for some 11’s with Imperial Walker Squats and Big Boys. It seems that Sister Act needs some help with his form on the Big Boys as it was horrific. He mentioned something about “Cherry Butt”, but I’m not sure how that applies. YHC tried to get the Mumble Chatter going but the end result was Sargento playing Kid’s Bop music on his phone. This AO needs Freight or Whoopee to pay them a visit and stir things up.
Still time for some Ab Work
20 IC of each – American Hammers, Flutter’s and Oblique Crunches
10 Burpee’s then back to the start and finish up with 10 more Burpee’s
NMM/COT
Proverbs 4:26 – “Ponder the path of thy feet, and let all thy ways be established.”
In order to walk the Christian walk we must not make hasty decisions, we should use discernment to determine the Lord’s will and then follow it.
Announcements
Annihilation workout this Saturday at Folsom
PT test at Gashouse on July 18th
Tube taking over as Painlab Site Q this Saturday
Prayer Request
Huck
T Square and family
Round Up and family
SA 2.1
YHC took us out.
It’s been awesome to get around to a couple of AO’s that I don’t regularly attend over the past few days. The PAX of Gashouse are really pushing the rock and there are a lot of new guys that have jumped in and are attending regularly. Keep EH’ing, reach out to the Kotter’s and try to get around to different AO’s when you can. Everyone has their favorites, but they’re all top notch.
I’m Broke
So Buckeye, Seuss and YHC got in a few miles EC before the beatdown to warm up. It worked.
Last night the PAX of Gashouse were informed that Sargentogeddon would occur today. What that means is a workout to end all workouts. No more Storm. It’s been fun!
Disclaimer
Warm Up:
Goodballs x15 IC
Dox Quixote x10 IC
Moroccan Night Clubs x5 IC
Mosey to the tennis courts. Oh no, they’re locked! Mosey to the small circle in front of the school and do a countoff.
Sargentogeddon:
After counting off, the PAX would:
Round 1 – Sprint to from road hump to road hump and do 20 merkins at each one. Wait for the 6 at the stop sign. Mosey to the artwork, try to do a countoff then bear crawl around the artwork. Our hands got good and brick colored doing this. Mosey back to the start.
Round 2 – Karaoke to each hump and do 25 squats. After the 2nd on skip to the rest and the stop sign. Mosey to the artwork, wait for the 6, try to do another countoff then mosey home.
Round 3 – Nur to each hump, do 33.3 LBCs and wait at the stop sign. Mosey to the artwork, try not to get hit by the traffic then all the way back to the shovel flag.
Countoff one last time when the 6 arrives. Good work men, especially those who kept up with the 6, there were plenty.
Announcements – Annihilation Saturday
Prayer Requests – SA’s family, our law enforcement
Sargento out!
Sargento, we missed you on 6/17/20.
Disclaimer
Pledge
Warm Up:
Seal Jacks
Copperhead Squats
Cotton Pickers
Triple Nickels
Merkins and Monkey Humpers along the front of the school
Burpees and Bomb Jacks along the side of the school
Crunchy Frog and reverse LBC’s along the back of the school
Calf Raises x 120
At the benches: Dips and Step Ups (ea. Leg) x 10, 15, 20, 15 and 10
5 Burpees for the train
Bear crawl to the front of the school
Wagon Wheel with LBC’s up to 7 (Hold position when not doing LBC’s)
COT
I took the Q for my last day as a 30 something and knew it would be 40 themed. First thing that came to mind was to do some 40yd sprints of course. I was having a hard time thinking of other things to do so I just ran with the 40yd sprints and made it into the 40-40-40! I made sure to give the region a warning for this one. I know how most of you guys hate sprints. I guess the warning worked as the crowd was a little light for this time of year. 5:30 and lets roll!
Warm-up:
Don-Q’s
SSH
Merkins
LBC’s
Mosey to Small Field
The Thang:
40-40-40
40yd sprint every 40 secs x 40 reps
This was really stupid yet rewarding all at the same time. Luckily we had some guys turning up the mumblechatter to keep our minds off the count.
Finished up with some stretching and a mosey back to the flag.
COT
2 Pax drove in + 2 Pax jogged in=4 Pax for Hollywood
Pledge
Mosey to church..uphill
Quarter Pounder
Sprint 25 yards-25 Burpees-NUR back
Sprint 50 squats-NUR back
Sprint 75-75 LBC’s-NUR back
Sprint 100-100 Plank Jacks-NUR back
7 of Diamonds
At each of 4 corners:
Round 1– 7 Mike Tysons
Round 2-14 Flutters -In Cadence
Round 3- 21 Merkins
Round 4- 28 Squats
Mosey back to school
Triple D:
Round 1:
Dips- In Cadence x10
Dan Taylor- 1 Squat:2 Lunges, 2:4, 3:16, 4:8, 5:10
Dying Cockroach- In Cadence x10
Round 2:
Dips- In Candence x15
Dan Taylor- 6 Squats:12 Lunges, 7:14, 8:16
Dying Cockroach- In Cadence x15
Round 3:
Dips- In Cadence x20
Dan Taylor- 9 Squats:18 Lunges, 10:20
Dying Cockroach- In Cadence x20
SA jogged around the parking lot for the even 2.50; Freon was too tired to jog much more..having had a rack o’ribs and sweet potato casserole on Father’s Day; Red Ribbon jogged off into the sunrise; YHC turned around and “drove” back to the school after forgetting the flag.
Announcements:
Annihilation begins this Saturday at Folsom with Goldigger taking the first Q.
Prayer Requests:
SA’s daughter and family
Country
YHC took us out.
Thankful for this small, but terrific group of HIMS pushing themselves despite fatigue and maybe a little overindulgence!
Seuss
It’s quite a drive to Sandlot for YHC so it’s been a while since my last post there. Seems like they work the legs and arms pretty hard based on the backblasts, so I decided to give the shoulders and upper back a good beating this morning. Stroganoff and Dirt got in a little EC and 11 total PAX at 0530. Disclaimer, Pledge, Warm up and off we go.
Mosey down Riverwood Drive stopping at each cross road for 5 Burpee’s then head to the lot at Food Lion.
Quick round of Ab work consisting of 20 LBC’s (IC), 20 Flutter’s (IC) and 10 Big Boys (OYO) then over to the wall.
Partner Dora
100 Dirty Hookups
200 Hip Slappers
300 Merkins
This sucked! Shoulders were smoked after this, but there was still plenty of time left and more on the Weinke.
Another round of Ab work (same as above) to give our upper body a chance to recover and then over to the lot at Planet Fitness for a Quarter Pounder.
Run 25 yds, 25 Werkins, NUR back
Run 50 yds, 50 American Hammers, NUR back
Run 75 yds, 75 squats, NUR back
Run 100 yds, 100 Mountain Climbers, NUR back
Another round of Ab Work and time to head back to Startex stopping along the way for 5 more Burpee’s and a couple minutes of Mary.
NMM/COT
Living Right is HARD
Galatians 6:9 – “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”
Doing good is hard work and at times we all doubt whether it matters. At times it can often seem overwhelming and start to feel like there is so much to do that we can’t possibly do enough. As Christ followers, we must trust in Him and rely on Him for our strength so that we can persevere and reap the reward of eternal life.
Announcements
Annihilation at Folsom on June 27th
PT test at Gashouse on July 18th – Painlab and bootcamp combined, Yank and Folsom are open
Tube takes over as Painlab Site Q on June 27th
Prayer Request
SA 2.1
HIPAA recovery
T Square and family
Huck
Pedal’s Dad
Stinky Bird’s Dad
Round Up and family
YHC took us out.
Sandlot and Neverland are great AO’s with lots of areas to work. The regulars here are a great group of PAX and if you haven’t had a chance to post here try to work it in soon. You’ll be glad you did. Thanks for the opportunity to lead and the push from each of the PAX this morning.
I’m Broke
It was a beautiful morning at the sword. Some ran, some walked, and some rucked. Great work and fellowship was put in by all.
The weekly version is
Psalm 127:3 Behold, children are a heritage from the LORD, the fruit of the womb a reward.
Prayer Request
Announcements
Thank you for the opportunity to lead.
Big Pappy
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