Fitness, Fellowship, Faith

Month: September 2020 (Page 2 of 10)

Pre-JJ5K Folsom

Volunteering to sub for Oompa and knowing many of the PAX were doing the JJ5K later in the morning, YHC tried to put together somethings to get some work in, but also leave some in the tank.  Here is what we did….

 

0630 hits with no FNGs.  We knock out The Pledge of Allegiance.

 

Warmup consisted of some stretchy-things.  Too hard to describe, but afterward we moseyed to a lit parking lot.

11’s – HRM and Shoulder Taps (Count each Tap)

22’s  – Squats and Monkey Humpers with Lunge/Backward Lunge as locomotion.

At some point in the count we visited a city in NE and moved on to something else…

Circle-up for some ab work.

50 LBC, 50 Flutters, 50 Sec hold 6″
40 LBC, 40 Flutters, 40 Sec hold 6″
20 Big Boys
30 LBC, 30 Flutters, 30 Sec hold 6″
20 LBC, 20 Flutters, 20 Sec hold 6″
20 Big Boys
10 LBC, 10 Flutters, 10 Sec hold 6″

22 Merkins for the Vets followed by 22 Air Presses

YHC doesn’t remember what was done next, but after it was done, we moseyed back to start for a little Mary.   Not exactly sure what was done here either , but it included some burpees and more merkins along with some other stuff.

Announcements:

  • JJ5K later that day.
  • Mt. Mitchell hike  was on Sunday
  • Young Life Golf Tournament 5-Oct.  Details here.  Reach out of Buckshot

 

Prayer Requests were noted and Hacksaw took us out.

 

Thanks to all that came out.  Good Work!

Hope you got your money’s worth.

 

Watts Up Powering Down.

Tabata Goat

This was my first Q in a while, so I was a little rusty on the cadence count as the PAX can attest too.

Warmup

SSH

Moroccan Night Club

Merkins

Don Q

Squats

 

Mosey to the upper parking lot near the bridge for 4 rounds of

10 Squats

10 Merkins

10 Lunges

10 Burpees

Run around the building then plank for the 6.

 

Next we moseyed to the gazebo for Tabata 20 seconds of work then 10 seconds of rest

Monkey Humpers

Pushups

Burpees

CDD

Monkey Humpers

Pushups

Burpees

CDD

We did two rounds with a lap around the side walk.  We then returned to gazebo for core work were we did 30 secs of the following exercises each.

LBC

High Flutters

Low Flutters

Low Scissors

High Scissors

American Hammers

Heals to Heaven

Plank Jack

Plank

WWI

Freddie Mercuries

Flutters

We then moseyed back to the start and time.

Pledge

COT

Guess Who Can’t Follow Directions?

Been quite a while since YHC Q’d, but the prospect of a lot of rain did not deter. Four HIMs showed up, along with Spectrum 14, at The Goat, expecting a deluge and flood. We got neither, but we did get a Deck ‘O Death, as planned by YHC.

The Thang: After a short warm-up, we moseyed to the gazebo, and YHC pulled out his trusty deck of cards, always missing one Ace. This version featured 6 wild cards (duces and one-eyed jacks), and two special Jokers for YHC.

cards = reps, all face cards = 10, aces = 25

clubs = American hammers, spades = big boys, hearts = jump squats, diamonds = diamond merkins (of course)

With a wild card, the PAX that pulled calls the exercise, but the PAX to his right calls the reps

All was going as planned, then Tesla pulls a wild card, 2 of clubs. Of course he calls American hammers, but the rest of us gently remind him that he gets to name his exercise. So he calls 10 burpees. Wait a minute, the rules are the pax to his right calls the reps. Finally get it all square, and we continue. Joker comes up, and here is where a torrential downpour was suppose to wreak havoc. Nevertheless, we take a lap. Tesla again gets a wild card and calls for triple nickels, once again subverting the pax to his right from calling the reps. Oh well, I am sure we will all be able to understand the mind of a soon to be octogenarian one day. We get to the end with just enough time to add the 25 big boys for the missing Ace, then went into OT when YHC saw the 8 of spades stuck in the pack… 8 more big boys.

COT

JJ 5K on the 26th, Iron Pax at Gashouse, Mt. Mitchell hike on the 27th.

Prayer requests: YHCs daughter, Buckeye’s roommate, SAs daughter, and the world in general.

Tesla took us out in prayer.

It was on honor to lead, Orangeman.

late BB

We rucked, it was so long ago I don’t remember what else we did but at least I got the pax their credit……and WattsUp can mark me off his list…….FINALLY

Site Q anyone?

Today……we rucked, did some Merkins, did some squats, blah blah blah blah. What really matters is I will be handing over the site Q keys to someone else next week. I have been happy being site Q of Diablo, but lately it has been more of a burden and I think I have not done a good job of it. Work seems to be getting more hectic and the weekly commitment at a particular time was wearing me down. After bringing up the need for a new site Q for a few different days at Diablo, we had a volunteer this am that I know will do a great job and I plan to support as much as possible.

thanks for all the support with Diablo GasHouse.

Whoopee

The Reverse Route Pub

Stroganoff with the Q.

Let’s run one of our normal routes in reverse.

North on Gaston Day School Rd. – Left on Armstrong Park Rd. – Left on New Hope Rd. – Right on Lee St. – Left on Perry St. – Right on Gaston Day School Rd back to the start.

It was Dr. Seuss approved.  We avoided the rain.

Nice work men.

Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff

Butt Hurt

I wanted to “announce my presence with authority…” quick what movie line is that? Slaw is on the IR but I’m sure he’d know it was none other than Ebby Calvin “Nuke” LaLoosh in Bull Durham. Nearly six weeks ago, I had surgery to repair the torn meniscus in my right knee. Honestly I thought I’d have been back a lot sooner. Clavin had a similar procedure performed by the same doctor and was running by the end of the week. I guess all that superhero gear he wears is for good reason, maybe he’s secretly roaming the Halls of Justice instead of the post office. Or maybe I’m a slow healer, whatever the case, other than some morning stiffness (ahh – don’t go there…) in my knee and some swelling, I’m moving much better in my slow but steady progress. Wojo asked for September Q’s a few weeks back and I submitted my name – part of a goal to get there. To get ready, I continued my solitary diet of youtube videos in my garage. I wasn’t quite sure how much running my knee was going to take, so I kept that light but I did develop a menu for a steady dose of some of my favorite activities employed over my IR period.

Arrive early at Midoriyama to set up the venue and get some stretching done along with conversation with the guys – because that is really why I was there. When Freight shared some candor that he was here for the 5:30 workout, I knew the pleasantries were done and it was time to clock in. The circle formed and I climbed upon the bike, hoping I could recall how to ride it. Oh, lets get the Pledge first; check. Now, oh announcements, no too early. Disclaimer – ‘you vs. you, Gold Digger vs. Gold Digger, Sister Act vs. Sister Act, Seuss vs. Seuss, and the rest of us fall in line…”

Warm-up

  • MNCs – IC for 11
  • Toy Soldier – IC for 10
  • SSH – Sort of a count as Freight was on point early to call out some things not right. We may have completed 10 or so.

The Burpee Bonanza – 1 minute on the clock, 10 burpees; after that minute, 9 burpees but 55 seconds to complete and on down reduce count by 1 burpee and 5 seconds until the final set – 1 minute AMRAP – this pissed off the crowed to my joy and set the tone for the rest of the workout. Mosey to the small soccer fields on the right.

The four corners of the field had signs. Despite the written instructions, this is Midoriyama so further explanation and instructions were required.

  • Corners 1 & 3: 15 Merkins, 15 Shoulder Taps (count 1 side or count both and double it), 15 Merkins (count your stomach)
  • Corners 2 & 4: 15 Mtn. Climbers (count one knee), 15 Am Hammers (count right side 7 times and left side 8 times), 15 Mtn. Climbers (count the other knee one time)

I learned Gold Digger doesn’t listen to instructions, he is so used to giving them. Point noted. I think after halfway through he recognized the green signs I posted. As of the others, it was organized chaos with Freight sure to question the count each time. We went 2x through.

Everyone on their 6 in front of the bleachers.

Set 1

  • Single leg glute bridge – left x 15 (count right butt cheek)
  • Dips x 15 (count each toe on right foot 2x and left foot 1x)
  • Single leg glute bridge – right x 15 (count left butt cheek)
  • The group on the second set of bleachers failed to hear the 2x through part. Def Leppard’s plantar faciitis must have spurred up and affected his glutes – unique form to say the least but you vs. you, anyway – take a lap around the field

Set 2

  • Forearm merkins x 15 (this was a crowd pleaser – if you want to hear complaining, call these out – it was relentless whining like milk and cookies not being served at Pre-K snack time); start in a elbow plank, contract your triceps and raise to a full arm extended plank and return = 1; count your neck 1 each rep
  • Raised plank leg lifts x 15 right, x 15 left – this is where the title came from – sort of…I can’t really explain this one as much as I’d have to show you…I said this to my M once and got smacked…but that is the only way sometimes. Anyway – this exercise works both glute muscles. Broke inquired “is that your butt muscle?” Yes – this is your butt muscle…or as Forest Gump called it “the buttocks.” I’ve learned in my IR time that men don’t develop their glutes as well and that leads to injuries or soreness in lower extremities. So consider adding some glute work to your home routines and get you stronger to handle the chaos of F3.
  • Freight’s mumble chatter was rampant at this point, so much that I added an unintended 3rd round of this and then we took a lap.

Set 3

  • Side elbow plank, opposite hand on ear and crunch that elbow to the ground to work obliques x 15 R/L
  • Stay in elbow plant, fire hydrant left for 15 then right for 15
  • two rounds

Mosey back to base for a bunch of Mary. All exercises were a 10 count – who knows how close anyone came to actually following it. I called it, demo and then went to work.

  • Corkscrew + Hand Release Merkin (Vanilla Ice dominated this break dancing move)
  • Alternating Leg Drop from 90 degrees + crunch
  • Heels to Heaven
  • Double “Sandy” V Crunch (2 right, 2 left = 1)
  • V-Sit Flutter Kick – they hated this one
  • Genie Crunch – not even sure anyone did these
  • Turtle Crunch – more complaining

COT: Prayers lifted for Double Stuff’s friend Corey that his condition took a different turn – help the doctors find a treatment and solution; Sister Act’s 2.0 – I took us out, sort of . I haven’t prayed aloud in a while so sort of rambled.

Moleskin: I’m sore today. I knew my knee would be but attacking the glutes brought about additional soreness in that area – I’m sure those attending could feel similar. Anyone having attended Midoriyama knows the mumble chatter is quite chattery to say the least. In my garage, it’s just me and a video and those instructors are always so nice and encouraging (and better looking). Like the algorithms that create the click bait headlines we see daily on social media, Butt Hurt could have multiple meanings.  It could have meant my feelings were hurt (“people have feelings?” as Fright may say). Admittedly I forgot about the MC coming at me like Verlander fastballs. In reflecting, the chaos we seek to overcome in our workouts can come from the Pax as much as the Q or the elements. You have to be prepared for that when stepping into the arena and I quickly realized I needed to embrace the opportunity and give it right back. On the ride home I felt good having accomplished my goal to lead the workout. More importantly it was good to feel the love of the brothers around me. But today, my butt hurts, literally.  Thanks for the chance to lead.

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