We met at 6:30am. We ran 5 miles.
gastone
Month: August 2020 (Page 2 of 11)
Gump off to annihilate the Pax who dared to show and Painlab had a great showing for a Hippa inspired modified Iron Pax Challenge.
That left me and Stroganoff to work through week 0 of the IPC for ourselves. Up to the Grier parking lot we go.
Warm Up:
Run length of drive and back
Lunge (a certain distance)
20 SSH’s (oyo)
10 Imperial Walkers (ic)
10 Big Boy
10 Merkins
Form:
Reviewed the IPC for form, don’t know why because I butchered it later.
Merkins: Hands and feet shoulder width apart, down to ground and arms fully extended on up
Squats: Feet shoulder width, top of legs parallel to ground, butt down, full extension on back of heels up
Big Boy: Legs out, no supports, full sit up
Bonnie Blairs: Jump lunges, full down, full up
Burpee: Squat, extend, full merkin, full up
Iron Pax Challenge:
50 Air Squats
40 Big Boys (the worst)
30 Merkins
20 Bonnie Blairs
10 Burpees
400 M run (one lap around track)
4 rounds
After complete we made one lazy mosey around the track, mumblechatter quite fine at this point. Great chance to recover and connect.
About 20 CDD’s and 10 LBC’s later it was time to head back to the Schiele.
8:00 and time / Pledge
Announcements:
CSAUP: 9/19, Broke on Q
JJ 5K: 9/26
Mt. Mitchell: 9/27
Gump knows of a 50K on 10/31, if interested see him. Can do a 16 or 32 mile, your choice
Painlab will be hosting the next 5 weeks of a modified IPC. T-claps to the 6 who signed up for the challenge today.
Prayers:
Hermie: Brother is having surgery
Les Nesman: Wife is home and doing well
Pedal: Dad and quality of life
Sister Act: Daughter
Sledge-O-Matic: Brother
Aye: Linus
Line upon line. Precept upon precept. This concept, where we learn great things over time, has taught me many things about the mysteries of GOD and the world around us. Henry Ford didn’t didn’t go from building the first Model T in 1908 to building an F-250 Super Duty truck overnight. Scientist needed to discover the technology to do so over time. And even if the technology was there, manufacturing processes needed to be developed to make it economical to mass produce. In 1940 Packard offered AC in some cars but it wasn’t until the early 1970’s that AC was common in cars because of economical production techniques were finally developed. So, we learn things a little at a time. We learn a bit of information here and a little there, until we understand complex principles.
Warm up:
Mosey to the Planet Fitness Parking lot.
Hillbillies IC
Mountain Man Poopers IC
LBS’c IC
Building on Principles:
Mosey along Union road stopping a 5 different locations to build upon our principles.
First Stop – 5 Burpees
Second Stop – 5 Burpees, 5 Merkins
Third Stop – 5 Burpees, 5 Merkins, 5 Mountain Climbers
Fourth Stop – 5 Burpees, 5 Merkins, 5 Mountain Climbers, 5 Plank Jacks
Fifth Stop – 5 Burpees, 5 Merkins, 5 Mountain Climbers, 5 Plank Jacks, 5 Burpees with a Plank Jack
100 double count flutter kicks in sets of 20 with hands in different positions (on stomach, behind head, over head, etc….).
Deescalate the 5 exercises above
Marry at the flag
Thanks for showing up. Sorry the BB is late.
Dirt is OUT!
Pledge
Warm Up
Side Straddle Hop 10 count cadence
Moroccan Night Clubs 10 count cadence
Cotton Pickers 10 count cadence
WO
Mosey to Robinson Elementary from Pelicans
Step Ups 15 Serial Count Each Leg
Dips 30 Serial Count
Mosey to Gaston County Park below School
Partner Up (Parallel Bear Crawl/Mosey-1 Partner & Single Exercise Serial Count-Other Partner)
Merkins 150 Count Combined
LBCs 250 Count Combined
Calf Raises 350 Count Combined
11s Up the steps and back Gaston County Park
American Hammers top of the steps
Squats bottom of the steps
Mosey back to Pelicans
Clavin Led Flutters to the end
Announcements: Same as Before
Prayers: Nation, F3 Families, First Responders
I pulled into Goat Island sore from doing Week 0 of the Iron Pax Challenge and knew there was going to be NO Bonnie Blairs today. Secondly I thought, usually the parking lot is full with the About Face Bootcamp ladies, but I was quickly told that they moved to a new location on South New Hope Road.
I gave a quick disclaimer to the PAX and FNG and we did a mosey to the parking lot between the police station and bridge for a little warm up.
WARM UP
Windmill x 10 IC
Hillbilly Walker x 15 IC
Imperial Walker x 15 IC
SSH x 20 IC
We then ran to the intersection of 8th Avenue and 9th Street.
At the bottom of 9th Street we performed a version of “Triple Nickle”
Bottom – 10 Carolina Dry Docks — Middle – 10 LBC — Top 10 Squats
Repeat everything with x 15 reps and x 20 reps.
Bottom – 10 Mountain Climbers (DC) — Middle – 10 Peter Parker (DC) — Top 10 Merkins
Repeat everything with x 15 reps and x 20 reps
Wet Nutz thought we were going to stay their for the workout, but I had other thoughts and we did “Four Corners”
First Corner at 8th Avenue and 9th Street – 10 Plank Jacks (IC)
Second Corner – 8th Avenue and 10th Street – 10 Plank Jacks (IC), 20 Rocky Balboas (IC)
Third Corner – 10th Street and Mayflower Avenue – 10 Plank Jacks (IC), 20 Rocky Balboas (IC), 30 Dirkins
Fourth Corner – Mayflower Avenue and 9th Street – 10 Plank Jacks, 20 Rocky Balboas (IC), 30 Dirkins, and 40 Monkey Humpers.
Seeing we had some time left, we partnered up and did a mini dora. While one performed the exercise the other ran to the end of Mayflower Avenue and back.
25 Burpees
50 SSH
100 Big Boy Situps
COT
Prayers for a co-worker of JK2 whose son is in rehap.
Prayers for those in the path of Hurricane Laura.
Thank you for the opportunity to lead!
Aye,
Radar
It was a balmy 93 degrees at the region’s premier JV workout. 5:30 hits, let’s go! Wait, where’s the Q? Comin’ in hot, nothing like a grand entrance. SSH, Toy Soldiers, Grass Pickers all 10X.
Mosey to the turd shack near the soccer fields. Q calls triple nickel, hip slappers on the wall take a lap round the island, halfway point hand release merkins. Good work. Stay at the wall for suspension merkins. Feet one foot up the wall and get in plank position. Hold for 10 count and then 10 merkins. Three rounds OYO. At the end everyone on the wall for 30 second plank. These are tough core exercise.
Mosey to path around big soccer field. Stop mid path for 10 burpees. Continue to dog hill. At bottom of hill, five bonnie blairs each leg and up the hill for five jump squats. Five rounds.
Stay at bottom of hill for iron hulk, one merkin and four shoulder press. Proceed to 10 and 40.
Head to the soccer goal, sprint length of field to opposite goal. Short rest and sprint back.
Nice work men! The heat was taking its toll by this point. Fellowship mosey for couple mins toward the flag. Pick up the pace the rest of the way.
Get back for pledge and quick word. Q tried to have several different actions in today’s workout. Keeping things off balance and changing. Related this to be willing to embrace interruption of life. Used the illustration of Jesus first calling his disciples, Peter and Andrew, casting their nets. Jesus follow me. They immediately stopped what they were doing and followed Jesus. Point being to evaluate life and being willing to do something different if the need is there.
Announcements: JJ5k coming up, Iron Pax Challenge, CSAUP, Mt Mitchell hike. Also have a date for blood drive – Sept 24 at First Presbyterian Church Belmont.
Prayer requests: Double Stuf dad, Sister Act daughter, T Square son, Stephanie McMahan, PAX on IR, Pax on prayer list for the week.
YHC took us out with prayer.
Always an honor
Tiger
It was a dark dreary morning at Folsom. Pax were ready to go but there was no lights in the parking lot. But that’s okay we continued on with the THANG.
Started of with some gravel pickers IC 15. I couldn’t think of any other warmups so We started to mosey towards the horse stalls. We stopped right before on the big hill. 21’s big boys at the top and burpees at the bottom. And then bear crawl back up. After about 20 minutes of this I hollered OMAHA, as I was afraid we wouldn’t have time for more exciting activities. So we moseyed to the tennis court and did merkins at the end of each tennis court decreasing by 5. (25, 20, 15, 10, 5). 100 flutters at the end and turn around and come same thing with squats but increasing this time. Then it was time for suicides. Run one tennis court and back then10 Mike Tyson’s. Then run two tennis courts and back then 10 mountain climbers. Finish that up with circling up and have PAX call out workouts. It was a good day.
Announcements: same as before.
Prayer requests: SA 2.0, Wirenuts family, Stogies dad, Big Pappy’s M
Pax did some running and other various activities.
announcements: same as other backblasts.
Prayer requests: SA 2.0, Wirenuts family, Stogies dad, Big Pappy’s M
We hit Planet Fitness and the CVS before stopping by Fidelity Bank on the way home. Did some squats and other stuff along the way.
We vented, ranted, talked and it was a good time.
Everyone should come have some Sammich.
Diablo Sammich, Britches!
After pledge I start video on phone as I talk as if I were Rod Serling and talk about ,” Imagine a year full of many strange weird occurrences like riots, viruses, nasty weather patterns and more …. welcome to the Twilight Zone 2020! I’m your host Clavin, exercised will be called and you can modify…. Let’s Begjn!”
Unfortunately I meant to add video to this post … I just never paused it during warmup!
Ssh IC x 13
Butt kickers IC x 13
Merkins IC x 13
Flutters IC x 13
Called hand release merkins 13 OYO ( but I wound up doing hand release burpee merkins !)
Called out as an overachiever and show boat!
I now call for Waterboy to the center as I move to the ring of pax and have him call an exercise
He calls out jump squats IC and does 20 ( crowd criticizes ruining of the 13s ( I’m fine with it ! Waterboy did an excellent job and has accepted a VQ as of this WO for 9/9)
Mosey to the park and at Clavins Hill we perform TRUE 11s
What’s that? Glad you asked…
11 merkins bear crawl to top for 11 monkey humpers and perform 11 times!!! This is 2020, right?
Next up take short cut to concession area and partner up :
25 burpees
50 merkins
100 Ssh
200 dying cockroaches (q gives confusing commands for counting only one leg and count one leg… oh well!)
oh and since this is the Twilight Zone of 2020 …. all are to complete all called exercises ( grumbling about no need for partnering and some trying to hand off portions of assignment …. 🙁
In order to give all rest ( other than self I take a moment to climb soap box and talk about how pervasive and easily Satan has affected our children at this time …. as an example my son told me last week of a friend who ( raised in a Christian home) has told his mother that he’s an atheist now, a shy young lady from another family told her parents she emulates Cardi B and wants to become a stripper and our son had some difficulties ….. we as parents had to reach out and love our child knowing that anything else would be detrimental to our relationship and not helpful to resolving this! Satan is at a buffet and our children are on the menu!! This is only 3 examples in my sphere of influence !! JK2 sagely pointed out how we can now bring prayer back in the school now that we are home schooling!
Now with your partner perform 333 lbcs
sadly it took them a few minutes to realize that when doubling ( because of the partner work) you get the number of the Beast
mosey the short cut ( around the Pavilion down the paths to the shelter for 13 IC dips
and mosey towards Snoballs performing Nur 1/2 of the way
complete all with 13 Ic flutters ( WE NEEDED TO DO SOME MORE AB WORK)
and 13 low slow squats IC
TIME
announcements for :
Mt Mitchell
Iron Pax
Annihilation this Saturday Gashouse
upcoming race where Gastone runs 1 mile segment with her as she circuits the country ( end of Sept)
site q hand off at the only Thursday Morning WO at The Pub
prayers for Defibs son
EZ Riders son
Gastones Father in law
Gastones friend from Raleigh with similar business that’s failing due to overextension earlier this year
JK2 friend with family struggling with some of the same issues I brought out this morn
Lastly, I had a bag of stash that I pulled out … last night I prepared kale chips baking them with olive oil Parmesan cheese and garlic salt. It’s been my intention to do this for a while but I burnt up the other batch ….. we always work on our spiritual and muscles …. some like Dr Defib and Dr Whoopee talk about healthful eating … so this was my way of getting some to maybe try something new and different
enjoy