Fitness, Fellowship, Faith

Day: November 10, 2020

Winna Winna, Chicken Dinna!

So, I found these foam cube-like polygons at $5 Below. I bought both the Expert and Intermediate versions, as well as a yoga one. Each side of the non-yoga polygons has an exercise (ie. 20 Burpees, 30 Mnt. Climbers, 15 Squats with a Twist (Imperial Walker Squats), 30 Russian Twists (American Hammers), etc…). Without much of a plan I rolled into Folsom with about 5 minutes to spare and began to make things up in my head on the drive in.

We began with a warmup of:
15 SSH in cadence
5 Burpees (oyo)
15 Gravel Pickers

Pledge

We moseyed to the tennis courts.

For 30 minutes each Pax (as many as we could get thru) would roll both dice. We would do both exercises. We then would run/sprint (you vs. you) to the next corner of the courts. There was an option for “Water Break” on both dice. For this we did waterfall burpees for one round (Pax planking after completing their burpee) and then whatever the other exercise was. We did this for around 4 laps or so around the courts before I had to leave at 6am. There were several times we hit 20 burpees… otherwise it was a mix of Bonnie Blairs, Mountain Climbers, Squats with a Twist (Imperial Walker Squats), Tuck Jumps, etc… Anything else… #showtoknow.

I asked Wichita to take over and finish the PAX out with a round of Iron Hulks and some merry (if any time was left).

Announcements: PT test Saturday at Gashouse 7, Christmas party Dec 12th pre blast will be out soon.

Prayer Request: SA’s daughter and family, Montross, Sparky’s dad and mom, and Purple Haze’s job interview.

Thanks for allowing me to lead and for playing along this morning. I may need to update the dice a bit… maybe take off the “water break” and add more burpees or my favorite workout (not that I have one, but I can make something up). I hope ya’ll had fun.

Until next time… SYITG

~Stogie

The Storm

20 showed up for the Storm and Oblivious’s first Q.

Warmup

Side straddle hops x 20

Blades of steel x 10

Moroccans x 15

Mntn. Climbers x 20(count one leg)

Hold Superman plank for 20 secs

 

Long Mosey at a decent clip to abs station

 

Abs

2 sets of 8 exercises done for 30secs each, 30secs rest between sets:

American Hammers

Leg lifts

Australian Flutter kicks(flutters while on stomach)

Left side plank

Right side plank

Freddie Mercury’s

Box cutters

Plank

 

Indian run to next station

 

Descending Ladder

5 sets descending by 1 count of reps:

Set 1: 10 Spiderman pushups(also know as lizard pushups), run 30yds, 10 CDDs.

Set 2: 9 Spiderman pushups(also know as lizard pushups), run 30yds, 9 CDDs.

etc.

 

Mosey to next station

Deconstructed Burpees

4 count per movement, as many as possible for 90 secs

 

insert short motivational speech

Mosey to next station

Dora

Partner up.

50 Squats, 100 LBCs, 150 Merkins

Flutter kick or plank till 6.

 

Mosey to start

Finished with Yoga and stretching

Announcements:

Storm shirts – buy them

Q’s needed for storm

PT test at Gas house Nov 14 @ 0700

Ricky Bobby – Roscoe Q and inaugural shirt launch

Christmas party Dec 12th. Be there. Be jolly.

Its Goat instead of Turkey this year! Thanksgiving Goat at 7. Opportunity for triple post that morning.

Prayer requests:

Roscoe – friend at work has two sons, Jackson and Bennett, with cancer.

Sargento’s wife – issues with knee

Purple haze –  job interview

 

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