Fitness, Fellowship, Faith

Day: October 20, 2020

Iron Hulks

I appreciated the opportunity  to Q at Mt Hollywood.  It is an AO full of solid HIMs and it is always beneficial for your growth as a leader to  Q outside your home AO.

You never know what to expect from the PAX. My method is pick a body part and work it. Today it was the shoulders.

The Thang

  • Iron Hulks with merkins up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with CDD’s up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with wide arm merkins up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with diamond merkins up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with CDD’s up to 10
  • 10 Burpees

22 for the troops and finished up with the pledge.

Prayer Request

  • Sister Act
  • Purple Haze
  • Huck
  • Slaw
  • All PAX

Announcements

  • Welcome FNG Patella!!!
  • Convergence Oct 31st
  • PT Test on the Nov 14th

Matthew 23:4 – “They tie up heavy burdens and lay them on men’s shoulders, but they themselves are unwilling to move them with so much as a finger.”

Big Pappy

Folsom 10/20

12 men at Folsom this morning.  No FNGs, let’s roll!!

Warm-up:

10 Burpees

The Thang:

Mosey towards flag pole.  Stopping at 5 light poles on the way up.

Exercises at each pole:

5 Burpees

10 Hand Release Merkins

15 Jump Lunges

Knock out the pledge.  Mosey to the parking lot across from building. Line up on the curb facing the parking lot.  Exercise called is Dirty 11’s!!  Normal 11s workout but adding an exercise in the middle.  Exercise in the middle is 2 Burpees each time you get to the island. 10 Mike Tyson’s, 2 Burpees in middle, 1 Imperial Walker Squat, 2 Burpees in middle on way back.  Then 9 Mike Tyson’s, 2 Burpees, 2 IW Squats, 2 Burpees.  Continue this until you finish with 1 Mike Tyson, 2 Burpees, 10 IW Squats, 2 Burpees. Great work on this men. When you got finished, pax were told to fall in and finish with the six!!

Still time remaining. We gathered in the upper corner of the parking lot.  4 corner Escalator is called.  Start with 10 Merkins.  Mosey to 2nd corner of lot for 10 Merkins, 20 Jump Squats.  Go to 3rd corner for 10 Merkins, 20 Jump Squats, 30 Mountain Climbers (count right side).  Go to last corner for 10 Merkins, 20 Jump Squats, 30 MC, 40 American Hammers (count right side).

Time getting low, start our way back to the flag.  We stopped at the first 2 light poles for 5 Burpees, 10 HR Merkins, 15 Jump Lunges at each pole.  Didn’t have time to stop at anymore poles, so we moseyed straight back to the flag.  Time!!!

Announcements:

Convergence 10/31 at Martha’s

PT test at Gashouse on 11/14

Prayer Request

All pax battling injury, SA daughter

Nameorama

 

Appreciate the oppy to lead today.

Sister Act

 

Mt Hollywood 10/12

7 men at Mt Hollywood this morning!   Nice cool morning to put in some work!

Warm-up:

10 Burpees

The Thang:

Mosey to the dreadful Baptist Hill!!  Start down at the bottom on Main St.  Exercise called here is the Triple Nickel!!

5 Rounds:

5 Hand Release Merkins at bottom

Run to top

5 Jump Squats

Run back down

That sucked, and took longer than expected.  That hill is brutal!

Next short mosey to corner of entrance to BB&T.  Exercise called here is 7 of Diamonds.  We would use the small square block around the bank for this.  You start with an exercise at each corner.  Then you do a different exercise at each corner, but increasing the reps by 7.  Went like this.

7 Burpees

14 Jump Lunges

21 Merkins

28 Mountain Climbers

21 Flutter Kicks

14 Imperial Walker Squat

7 Burpees

We were not able to get in the last two exercises.  With time low, we had to call this after the Flutter Kicks.  Mosey back to the flag the long way going by Ida Rankin School.  Time!!

 

Announcements

Prayer Request

Nameorama

 

Always a great time to Q!!

Sister Act

Folsom 10/3

15 men posted on this Saturday morning to put in some work.  No FNGs, time to work!!

Warm-up:

Gravel Pickers, Wind Mills

The Thang:

Head to tennis courts.  Line up face the length of all the courts.  First exercise called is The 555 Standard!

5 Rounds

15 Squats

15 Burpees

15 Hand Release Merkins

Run to far end of court and back

 

On to next called exercise.  Line back up on line.  Called 11’s. Use the length of 2 courts for this one.  Start with 10 Mike Tyson’s, run to end of 2nd court for 1 Imperial Walker Squat, run back.  Then 9 Mike Tyson’s, run, 2 IW Squats, run back.  Continue until you finish with 1 Mike Tyson and 10 IW Squats on other end.

Circle up.  Exercise called here is Pandemic!  Start with 1 Burpee, 2 Mountain Climbers, 3 Sit-Up.  Then so 2 Burpees, 4 MC, 6 Sit-Up. Then 3 Burpees, 6 MC, 9 Sit-ups.  Pyramid style workout where you are supposed to go 1 to 10 to 1.  We made it to 10 Burpees, 20 MC, 30 Sit-ups and stopped.

Next line back up on line.  Exercise called is Rugby Sprints.  I call an exercise and do it AMRAP.  When I say go, sprint down 2 courts, sprint back 2 courts, then walk 2 courts.  We did this 4 times with a different exercise called each time!

Time running out, mosey back to the flag.  Knock out 10 more Burpees to round it out to 140 Burpees for the morning!  Nice work men. Time!!

 

Announcements

Prayer request

Nameorama

 

Honor to lead today.

Sister Act

This one goes out to the one…

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Early in their career these boys from Athens, GA were told by record execs that liner notes and lyrics needed to be provided so fans could understand and sing along ….. the choice was made to incorporate ALL words into a jumble …. execs were NOT amused if you are still unable to decifer today’s workout then perhaps you should have posted … if you don’t know the band I reference then perhaps you should listen to the Murmur in the So. Central Rain …. or just give up believing that It’s The End Of The World As We Know It

announcements

10/31 convergence Martha Rivers

11/14 PT test ( Yank?)

Give to Give still plenty O time

prayers

Watts Up son

Hipaa

Hermie and his M

lastly there’s only one person who religiously claims to read my BB …. I hope you enjoyed BB!

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