Fitness, Fellowship, Faith
6 Missed a turn when looking for Downtown and ended up at Cloninger Park for Week 1 of the IronPax Challenge
All completed the task. Some faster than others, but all were better for it…
Shout out to Slaw and Huckleberry for showing up to proctor, encourage and chatter.
This week consisted of:
EMOM (called by app)- 3 burpees
3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)
Scoring: Total elapsed time beginning with the 1st Burpee and ending with the 250th lunge step.
Particulars:
*EMOM = 3 Burpees are performed at the beginning of every minute on the minute until all cumulative work is completed. Use a tabatta type app (SmartWOD Timer or Seconds) to run the EMOM.
*Each Burpee begins and ends in the standing position.
*Hand Release Release Merkins means that both hands are pulled off of the ground at the bottom of the merkin and 1 hand is pulled off of the ground at the top of the merkin.
*Leg raises require feet and knees to stay together through the entire rep. The top of the rep is reached when your ankles have passed above your hips and over your abdomen. The bottom of the rep is reached when your feet touch the ground.
*Jungle Boi Squats are a type of jumping squat. “2Spoonz Style” means that both hands touch the ground between your feet and are raised sideways until they are above your shoulders at the peak of the jump. This is an ode to Greenwood native DJ Swearinger and the hit he laid on Clemson tailback Andre Ellington.
*Big Boy SitUps are unsupported at the feet. No leveraging feet for assistance. Both shoulder blades touch the ground at the bottom of the rep. Both shoulders clear the hips at the top of the rep. Hands are free to use as momentum.
*Stationary Lunge Steps start in the standing upright position. Take a step forward until the Top knee is at a 90deg angle and positioned over the top of the foot. The Bottom knee should be at a 90deg angle and touching or almost touching (<1in) the ground. Step backwards until you are standing upright with both feet together at the starting position. This is one rep. Rinse & Repeat with the opposite leg. Count every step as a rep. (#EasyWay)
**No walking lunges! This is a stationary exercise so that the EMOM timer can be heard.
Warm Up
20 Merkins
15 CDD
12 Burpees
Mosey to the tennis court
line up on the side line for some suicide burpees
1 court and back 1 burpee
2 courts 2 burpees
until we got 6 courts with 6 burpees
Then we’re back on the sideline for some Burpee leap frogs
Down 1 court and back
Line up on the sideline again for partner core work.
P1 do the workout while P2 sprints down to the end and catches 2 burpees
150 flutters
200 AH
250 DC
300 Hillbillies
Then to the corner of the tennis court for 4 corners
corner 1- 10 merkins
corner 2- 20 SSH
corner 3- 30 MC
corner 4- 40 squats
got that finished then we formed a circle for some core work!
Men in the circle do the workout I call while one pax runs a full lap around the tennis courts. We done
LBC,Flutter, Flutter crunches and alternated the 3 as each man made their lap quickly!
We stay in the circle to finish with every man plank while each of us get :
10 merkins
5 merkins
3 merkins
1 merkin
Pledge
I shared a word from psalm 18:2 The LORD is my rock, my fortress, and my deliverer, my God, my rock, in whom I take refugee, my shield, and the horn of my salvation, my high tower.
Just telling the guys to keep your eyes on Jesus and making sure we keep him as our rock and our foundation. It can get so overwhelming and fast at times in our life with everything going on but if we keep God as our focus and our rock nothing can bring us down! He is all we need!
Thank you men for letting me lead!
Round Up
1730 let’s start.
No FNG. No disclaimer. No mission statement. No principles.
Pledge.
Warm up.
All in cadence.
10 SSH
20 Abe Vigoda
30 Flutter kicks
40 Moroccan night clubs
50 LBC
Mosey to turd shack by horseshoe pits.
Grab some wall.
In cadence.
20 wall sit air presses
Mosey to bleachers.
In cadence.
20 dips
Mosey to turd shack by soccer fields.
Do a burpee at every light pole.
Grab some wall.
In cadence.
20 wall sit air presses
Mosey to bleachers.
In cadence.
20 dips.
Take lap around soccer field. 25 minutes to go. Split up into two 5-man teams.
Tonight at Midoriyama, Def Leppard’s ultimate frisbee winning streak ended.
It was marvelous. Epic. Life changing.
Mosey back to flag.
Circle up. I touched on us being there for each other in the challenging times of losing a parent. It’s bad, really sad, but, having the love, prayers, and support from your family, friends, F3 and church families, you learn in the end it was not as bad as you thought it would be because of grace and later can offer hope to others based on your experience.
Announcements. Rinsed and repeat from before. BOLO for email about CSAUP from Broke. Yank closed 26Sep20.
Prayer for Double Stuf friend and his dad. Clavin on the loss of his mom. Purple Haze mom’s friend’s spouse.
Broke’s mom. Others that were spoken and unspoken. Each other. Our country.
Oompa’s out.
8 for a run to the Greenway bridge and back.
It was a fast group and they took off with some serious speed. I turned around a the new school on Robinwood which put me at 4 miles. The rest made it down the hill and back for a total of 5 miles. Dr Sues seemed to get back first and he seemed grumpy after look at his watch to see he had not broken the 5 minute pace on his last mile. We all passed close to Whoopee’s house and you could hear him yelling at us that he does not like running from his backyard.
Prayers for Clavin with the passing of his mother. SA’s daughter, and others.
Gastone Out
Ok, totally stole the intro from 43feet but it’s fitting. Love PainLab! First PainLab Q since March.
Let’s get it!
After brief warmup with bootcamp we do our own:
Around the world’s
Good Mornings
Arm Circles
The thang:
22 min amrap
2 Dead Snatch Overhead (2 each arm)
2 Hand release renegade row burpees
2 wide bent over rows
2 Crusher Merkins or 💎 merkins
8 min amrap
4 single arm KB swings from dead
To the picnic tables
150 Arnold press (75 each arm)
SMOKED!set with bootcampers for Mary.
Thanks men!
Warm up
Cotton pickers
Imperial Walkers
Don Q
Mosey to the dam.
Partner up for Dora. Partner 1 runs up to parking lot while partner 2 does exercise. Each partner does 3 runs before switching exercises.
Merkin
Dying cockroaches
SSH
LBC
CDD
Mosey to the start.
Triple Nickel in parking lot.
Nolan Ryan
Zombie Walk
V-ups
Monkey Humpers
Zombie walk
Skater Squats.
25 4-count IC- over head arm claps
25 4-count IC- military press
25 burpees OYO
Jog over to tennis courts
Upper Body circuit:
Round 1:
20 Mercins
-bear crawl to short corner
20 shoulder touch mercins
-sprint to long corner
20 Mike Tyson’s
-bear crawl to short corner
20 burpees
-sprint to long corner
Round 2:
15 mercins
-bear crawl to short corner
15 shoulder touch mercins
-sprint to long corner
15 Mike Tyson’s
-bear crawl to short corner
15 burpees
-sprint to long corner
Round 3:
10 mercins
-bear crawl to short corner
10 shoulder touch mercins
-sprint to long corner
10 Mike Tyson’s
-bear crawl to short corner
10 burpees
-sprint to long corner
Lower Body Circuit
jog from tennis courts to parking long with small pond and gazebos.
Round 1
20 squats
-run down hill to opposite side of parking lot
20 lunges (10 each leg)
-run up hill to opposite side of parking lot
20 imperial walkers (10 each leg)
-run down hill to opposite side of parking lot
20 jump squats
-run up hill to opposite side of parking lot
Round 2
15 squats
-run down hill to opposite side of parking lot
16 lunges (8 each leg)
-run up hill to opposite side of parking lot
16 imperial walkers (8 each leg)
-run down hill to opposite side of parking lot
15 jump squats
-run up hill to opposite side of parking lot
Round 3
10 squats
-run down hill to opposite side of parking lot
10 lunges (5 each leg)
-run up hill to opposite side of parking lot
10 imperial walkers
-run down hill to opposite side of parking lot
10 jump squats
-run up hill to opposite side of parking lot
Core
20 Big boys
20 LDCs
20 bicycle crunches 4 count IC
20 flutter kicks IC
Great workout. Had a fun time leading all these guys in a beat down. Looking forward to my net Q!
Disclaimer
Warm-up
The Thang
Mosey down to lower parking lot for a Figure 8 workout;
Merkins x 8, run a figure 8 route around lower parking lot, each time you cross center, 2 burpees. That is round one. We will intensify each round adding a new exercise until we reach 8 different exercises.
Round 2
Round 3
Round 4
Round 5
Round 6
Round 7
Round 8
Now for a Triple Nickle
Mosey back to shovel flag for some Mary, but before we do, 5 burpees for the train.
3 rounds, 15, 10, 5
The Pledge
COT:
Announcements
Prayer Requests
YHC closed us out with prayer.
Hard work by all, thanks for the opportunity to lead you this morning!
Breaker Breaker
So, I remember on a Saturday, about this time last year, Swimmer lead a Cotter-Q where we played Frisbee Football for about an hour. At the end of it we had basically ran a 5K (just over 3.1 miles). No one has done that for a workout at Folsom since. Monday was my 38th birthday and I wanted to have some fun (even though I hate running).
The lights have been out for a large part of Folsom. Plus, the lights for the soccer field haven’t been installed yet. No biggie… I rolled into Folsom a few minutes early and just left my truck running with the lights on – shining out on the field. The rules were simple… you can’t run with the frisbee. You have to throw it to someone else- above all else… run and have fun. Oh, and the team who is scored upon has to do 5 burpees.
We started out with some mountain man poopers, but I really should have demoed. Instead, I called them in cadence and started to count, but stopped when I realized 3-4 of our newer guys had never done the warm up. It threw me off and Montross was quick to call me out on the Q-fail. So, when he jokingly stopped at 10, I said – “Let’s mosey!”.
I don’t know too many who actually caught the frisbee (including YHC – who didn’t drop it once the prior time). It came down to – “you can’t catch what you can’t see” (if you think about that for more than a couple of seconds you can probably turn that into an object lesson or find a biblical truth that supports that statement). I honestly don’t know that you could be much more “in the gloom” than on a soccer field after it has rain the night before, in the dark – where the bright lights from a truck do little to aid your sight (in many cases the blind you).
In summation, we ran around in the wet grass, barely able to see, for around 25 minutes straight. We all did some running (according to my “F-armin” (Fake Garmin) it said I ran 1.6 miles), we all did at least 15 burpees. Before I had to leave at 6am my team was able to even the score and tie it all up. A rematch may have to take place in the near future. The pax all seemed to have a good time while working out and it was an easy Q for me. Oh, and no one took it too seriously – so, no one got seriously injured (other than West Side and Wichita running into each other – like running into a brick wall).
Wichita took over for me at 6am with some dora near the COT.
Thanks for allowing me to lead (even though I didn’t do very much of it this time – other than calling the game and making up rules as we went (for what was a touchdown and what was in and out of bounds).
YHC,
Stogie
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