Fitness, Fellowship, Faith
10 pubbers set out in search of Sammiches today but found none It was a hot sticky mess from the pub to Marthas but these 10 HIMS endured and made it back.
Announcements:
Shoot-em-up Sept 12
CSAUP Sept 19th
JJ 5K Sept 26th
Mt Mitchell Hike Sept 27th
Prayer requests: Clavin and family, SA and family, Slaw, and students and teachers returning to school
When the IPC Week 2 workout came out on Sunday the description of the workout was almost as difficult to understand as the actual workout was going to be to complete. Due to the mental fatigue YHC was sure to experience during the IPC later in the week, today’s weinke needed to include a portion that somewhat mimicked the setup and routine of the challenge. After the usual disclaimer, pledge and warmup, 9 strong PAX headed off on a mosey to the small soccer field to get things started.
The HUB
One cone is placed in the center of the field and four additional cones are placed 25 yards from the center. Routine is as follows:
We did 3 rounds and finished off with another lap around the field.
Next up was some Dora 1-2-3. One partner runs across the field and up the hill for 5 squats, then returns and swaps out. Exercises were:
Time was up and we headed back to the flag.
NMM / COT
The title of the IPC this week is “Wheel of Misfortune” and the title got me thinking a little bit (this is very dangerous). If we think about how a wheel is constructed, we can make a comparison as to how we are supposed to live as Christians.
Announcements
Prayer Request
Freight took us out.
I’m Broke
Had a good group at Folsom this morning, I even made a few minutes early! 530 hit and we did some MNCs until Achey Breaky joined us, then the fun started!
10 Burpees per minute for 5 minutes.
Then we moseyed to the bottom parking lot.
11s- Bigboys mid parking lot/ Hip slappers at the turd shack/ calf raises on the steps in between.
Mosey to pick nick shelter.
10 dips ic/ 10 squats ic, 3 sets of each.
Move back to the bottom of the parking lot.
10 merkins at the first line, bear crawl 2 spaces, 10 squats/lunge walk 2 spaces, do this the full length of the bottom parking lot!
Moseyed back to the start!
Circled up for a round of Iron Hulks!
Pledge! Done!
Prayer requests- SAs daughter and family, other requests
Announcements- guest Q at Folsom this Saturday! CSAUP next Saturday, JJ5K the next Saturday followed by a Hike the next day!
Thank you men for letting me Q this morning!
Today was supposed to be Dry Rub’s Q, but he texted YHC and asked if I could sub since he had to be at work early.
So now…. what to do.
Remembering a Q by Rudolph, and since we have moved to “Level 2.5”, (the playground is open), lets revisit some of that.
0530 hits with 6 joining YHC. No FNGs – No Disclaimer. Just The Pledge.
We Rucked, stopping at the playground to hang for as long as you can or 30 secs.
Repeat for a total of 3 times. As YHC recalls, hanging was supposed to be good for the body or soul or something. Ask Rudolph.
0600 hits and Les needs to check out early.
We escort him back and continue on to the bottom of Gastone’s hill and back.
Stops were made along the path for some squats too.
By the time all were assembled back at the start, we were in OT…. OOOOPs.
Announcements: S.O.S. Most noteworthy is the Shoot-em-Up this weekend. Check Slack/Twitter Meet @10 AM and take care of waiver in advance.
There were many prayer requests mostly around PAX, M’s and friends of PAX with health issues.
Tube took us out.
I forgot to share this…
Today’s Verse:
Watts Up Powering Down.
Warm Up
550 rep warm up that Hacksaw does starting with 10 different workouts going up 10 reps each workout. It gets the blood flowing.
Mosey
Stopping at each light pole
3 merkins and 5 mountain climbers
Pledge
Then its time for the Hacksaw square I like to call it!
Start at the cross walk with 3 burpees, 3 mountain climbers, 3 LBC then take a lap around the top median and do the for 5 rounds.
Mosey to the bottom parking lot on the left side of the park.
Hacksaw had each parking spot label with a workout I believe there were about 10. Anywhere from 20 reps to 30 reps. After each workout take a lap around the median until all workouts are completed.
Mosey back to the start
Time!
Announcements
jj5k
Mt everest hike
csaup
Prayer request
SA family
Each other
Wire nuts mother
Round Up M
Hacksaw
YHC had been on covid lockdown for the past 4 weeks so it was nice to finally get out for some work. RoundUp actually had the Q, but had to leave a bit early to get Sargento’s concrete job going before the rain hit. I didn’t mind helping my brother out when asked to post a BB.
There were only 4 this fine morning to run. Many of the regulars were a few blocks away pushing the rock for the IPC. Barrel Racer said that he was glad he didn’t have to run by himself this morning. Not like I could actually run with him, but was able to enjoy a nice mosey and chat with Oompa Loompa. RoundUP was the fourth in attendance, but again had to jet out early.
We logged some miles and got better.
Watts-Up reached out to YHC on Tuesday to cover for him as Q, he was eager to get Week 2 of the IPC in the books. YHC gladly accepted and will plan to complete the IPC on Saturday.
It’s 5:30am, so let’s get started!
No FNGs, brief disclaimer…
WARM-UP:
THE THANG:
ROUND 1 – 5 burpees, run to end of parking lot and back
ROUND 2 – 5 burpees, 10 ‘mericans, 1/8 mile run ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, repeat run
ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, repeat run
ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, repeat run
ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, repeat run
ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, repeat run
ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, repeat run
ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, repeat run
5 Burpees for the train!
COT
Announcements – see Huckleberry’s Backblast for all, October 5th, Gaston County Young Life golf tournament
Prayers – Sargento’s office cleaning staff member; Tesla’s 2.0 with job, and Tesla with work, Sargento’s upcoming exam, and Buckshot and family closing on a house.
YHC closed us out in prayer!
Although I was the substitute this morning, it was an honor as always to lead you all! Hard work was put in by all!
Breaker Breaker
8 men definitely took a wrong turn and ended up at Cloninger Park for Week 2 of IronPax Challenge. Shout to Slaw and Huckleberry for being there to proctor, encourage and mumblechatter.
The really short version of the workout:
It really sucks (and not in a good way). Rep count for those that went the entire 43 minutes ranged from 440 – 625.
The short version of what was done:
The entire explanation from F3 Greenwood is here.
More opportunities to complete the challenge this week. Come get you some!
A cooler morning in the Gloom with lots of cars already in the lot by 0615. I know Dirt got some EC running in before the workout.
At 0630, the disclaimer was given and we got to work.
Warm Up: SSH, Merkins, LBC’s
Mosey to the first speed bump on the main drag.
20 Jump Squats then run 130 yds downhill to the next speed bump for 5 burpees. Run uphill to the speed bump where you started and do 18 jump squats, decreasing by two each round with the burpees staying at 5 at the bottom. This took a few minutes but the PAX did a great job being consistent and doing the work.
Mosey for a group Lunge walk of 60 yds.
Mosey to main parking lot for Evil Knievel’s. The PAX showed their age when the description was given. Four rows of PAX do 15 Plank Jacks and then launch into a full 25-30 yard sprint, mosey back and get in line to repeat. We learned that Buckshot has the plank jack and sprinting speed. He was consistently blazing the path ahead of everyone else. The visual was the Evil Knievel stunt cycle toy that you “docked” in the base and turned the crank before launching the motorcycle out at max speed, sometimes getting a wheelie. The younger PAX had no idea. https://www.youtube.com/watch?v=B-H5g9WEqCc
After multiple rounds of this we gathered round and counted off 1,2,3, and 4 and grouped in a quadrant around a light pole. The 1’s do a burpee, then the 2’s do a burpee, then the 3’s, then the four’s count “one”. Repeat. The 4’s count up each time. The speed increased and the accountability became suspect as some PAX where standing around counting their number without doing the burpee. Sister Act and Pillager showed their displeasure with the exercise by exhibiting extreme flatulence, almost being offensive. When we talk about being intentional, this was a choice. Think Monty Python “I fart in your general direction”) Most of group 4 was exposed to the gas as the wind was wafting in our direction from Group 3. The accountable PAX made it to 50 before we moseyed back to start for a two minute plank of gratitude before the clock struck 0615.
A very good morning for a workout. Thanks to Dirt for allowing me to lead.
Prayer requests: SA’s Daughter, A friend of LT. Grade with a recent ALS diagnosis, the family of Marc Rausch, Clavin on the recent passing of his mother, A friend of Termite with Cirrhosis (from drinking diet soda’s.)
The seventeen PAX showed up in the Gloom. No one told them to get up and post. They were leading themselves. Great work this morning. Being intentional and leading is a decision. Great choice!
Aye!
Two for a Labor Day workout. The bank time and temp tells me it is 61 degrees. In the middle of the workout I could not get over how quiet and peaceful it was inside of Martha’s house. Perfect morning. Guess it’s time to work on some perfect form.
Leave Pelican’s, mosey to Martha’s. About midway in parking lot we lunge. Trying our best to get in a perfect lunge, knee’s straight and nearly touching the ground.
Down to edge of playground, working on some more perfection.
Merkins: 15 merkins, hand shoulder width, all the way down, extend all the way up. Mosey to island and back. Rinse and repeat, 20 and 25.
Since IPC Week 1 hand release stuck in my mind as being particularly awful, let’s try some of these.
Hand Release Merkins: 15 and mosey around the island. Rinse and repeat 20 and you can forget the 25.
IPC Week 2 modified: The Week 2 IPC looks something like this. Center position, 10 thrusters (with block), walk block out to first station (block overhead) and perform 25 count at each station. After 25 count, walk block overhead back to center station, 10 more thrusters and out to station 2. Etc. etc. Before start and after start is a 400M run. The IPC stations (remember with the block) is: Decline Merkins, Blockee’s, Weighted Squats, Kettle Bell swing, Vertical block presses, and Alpos. Modified for this we:
400M run:
Center: Jump Squats x 10 each return
Station 1: Decline Merkins
Station 2: Burpees using curb
Station 3: Squats
Station 4: Overhead Claps
Station 5: CDD’s
Station 6: Dips
400M run:
We got through one round and I think two stations of round 2. Note, for IPC purposes the event is timed to 43 minutes.
Slow mosey for a hot minute to save Linus back to Pelicans and with breath in hand we strong moseyed back.
Pledge:
Prayer:
One on one times like this are great times to bond with your brothers. I had a great time working out with Defib and trying to keep up with him even as I was the Q. Happy Labor Day to all. Hope you have a great week.
Concerns: Defib, family and son
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