Fitness, Fellowship, Faith

Day: November 27, 2020

Well say something you idiot!!

13 men at Midoriyama.  It’s been a long time since I’ve had a chance to make the premier evening workout because of work, so I was excited to have the chance to Q today.  Wojo, appreciation the opportunity.  No FNGs, time to work.

Warm-Up:

Gravel pickers x 10 (ic)

10 Burpees.

 

The Thang:

 

Short mosey to the first light pole before the pump track.  We would stop at 4 poles along the way doing exercises at each.

  1.  5 Hand Release Burpees

  2.  5 HR Burpees, 10 HR Merkins

  3.  5 HR Burpees, 10 HR Merkins, 15  HR Mike Tysons

  4.  5 HR Burpees, 10 HR Merkins, 15 Mike Tyson’s, 20 HR Werkins

Lots of mumble chatter during this portion.  It definitely sucked, but wanted to emphasis the Hand Release part. Goal was to eliminate the ridiculous Neckies performed by so many pax.  It wasn’t a success!  Time to move on.

 

Next we moseyed to the top of the fishing pier hill.  Exercise called here is the always effective Triple Nickel.  Start with 5 Big Boys at the top, run to the bottom for 5 Imperial Walker Squats, run back to top.  Do this 5 times.  That hill seems to never get any easier.

Next is a mosey back to the playground.  I wanted to rinse and repeat the Hand Release work at the light poles on the way back, but decided that wasn’t a good idea after the first round mess!  Exercise called at the playground is:

5 Rounds

  1. 5 Pull-ups

  2. 10 Merkins

  3. 15 Squats

 

With time still remaining, we moseyed to the parking lot beside the turd shack.  Pulled the next exercise from Freight’s playbook.  Too bad he wasn’t here to enjoy.  Pax told to stand beside a parking space line.  Exercises called are Burpees, and Side Hops.  They are to be performed in a 1:4 ratio.  Start with 1 Burpee, 4 side Hops back and forth across the line.  Next is 2 Burpees/8 Hops, 3 Burpees/12 Hops and so.  Continue this until you finish with 10 Burpees/40 Side Hops. That wasn’t enjoyable.  Time up, head to flag.

 

Announcements

Prayer Request

Nameorama (watch the video on Twitter, Slaw can be a prick)

 

Awesome time leading at one of my favorite AOs.  Appreciate the push today men.  SYITG

 

Sister Act

 

Downtown 11/13/2020

11 men on this fine morning Downtown.  Time to work!

 

Warm-Up:

Gravel Pickers, Hillbillies

 

The Thang:

 

Mosey to corner of W Main Ave and S York St.  Many light poles run thru town here, and we would use them for the first called exercise.  Route 66 with Merkins, using the poles on the right.  First pole perform 1 Merkin, 2nd pole 2 Merkins, 3rd pole 3 Merkins and so on.  Continue until you reach the 11th pole and perform 11 Merkins for a total of 66 Merkins.  Then take a short mosey to the parking deck.

Here 5 exercises are called at the botttom level, take the far stairs to the top, do 5 Burpees, take the stairs back down.  This equals one round and we did this for 5 complete rounds.  Went like this;

  1. 10 Hand Release Mike Tyson’s

  2. 15 Jump Squats

  3. 20 WWII

  4. 25 Mountain Climbers

  5. 30 Flutter Kicks

Take stairs to top level, 5 Burpees, stairs back down.  Round 1 complete.  We completed 5 rounds.

Next we moseyed to the small brick wall in front of church at corner of S South St and Franklin.  Exercise called here is Lindsey’s.  Exercises used are Dips and Derkins.  Goes like this

  1. 10 Dips, 30 Derkins

  2. 15 Dips, 25 Derkins

  3. 20 Dips, 20 Derkins

  4. 25 Dips, 15 Derkins

  5. 30 Dips, 10 Derkins

Time is running low, mosey back to the flag.  Several trains went by this morning, so 10 Burpees called to finish it off! Time.

 

Announcements

Prayer Request

Nameorama

 

I always enjoy leading the Downtown workout, and great group of men this morning.  SYITG

 

Sister Act

Folsom 11/7/2020

18 men at Folsom this morning!

Warm-Up:

10 Burpees.  No further warm-up required, just ask Westside!

The Thang:

 

Short mosey to the tennis courts, and line up on the side facing the length of all the courts.  Exercise called here is The 1000 Rep or some may call the Millennium.  Basically do what the title says, complete a 1000 reps with some running mixed in.  Went like this

  1. 10 Burpees,  50 Squats 50 Merkins, run down to other side and back.

  2. 10 Burpees, 50 SSH 50 LBC’s, run down and back

  3. 10 Burpees, 50 Monkey Humpers 50 Mike Tyson’s, run

  4. 10 Burpees, 50 Peter Parker’s 50 Flutter Kicks, run

  5. 10 Burpees, 50 Imperial Walker Squats 50 Hand Releas Merkins, run

  6. 10 Burpees, 50 Plank Jacks 50 American Hammers, run

  7. 10 Burpees, 50 Jump Squats 50 Diamond Merkins, run

  8. 10 Burpees, 50 Mountain Climbers 50 Pretzel Crunch, run

  9. 10 Burpees, 50 CDD 50 WWII, run

  10. 10 Burpees

 

Nice work men.  That is a lot of reps in a short amount of time, way to keep moving.  With some time to spare, mosey to the Pavilion.  Here we did 3 rounds of exercises.

Round 1

Hip Slappers, Dips, Derkins, Rocky Balboa’s.  Each performed x 10 (ic)

Round 2 each of the above exercises done x 15 (ic).

Round 3 each exercise done x 10 (ic).

Mosey back to the flag! Time!

Announcements

Nameorama

Prayer Request

 

Honor to lead today me.  Appreciate the push.  SYITG

 

Sister Act

 

© 2021 F3 Gastonia

Theme by Anders NorenUp ↑