Fitness, Fellowship, Faith

Day: November 30, 2020

On Time BackBlast, get some Watts Up!!

6 men avoided the rain and put in some work at Mt Hollywood this morning.  Sad that so many regulars decided to stay in the fartsack this morning.  One in particular decided to sleep in until the rain passed, then go run on his own.  No words to describe that level of Doucheness!!  Site Q is a no show, so time to get started!!

Warm-Up:

 

Grass pickers x 10(ic), Hillbillies x 10(ic)

 

The Thang:

 

Mosey to the covered area at bus drop off at Ida Rankin.  Start off with a lil Jacked Up routine to get the blood flowing.  5 exercises, with no rest between exercises.

50 SSH

40 Seal Jacks

30 Plank Jacks

20 Crossover Jacks

10 Smurf Jacks

Stay in the covered area for next called exercise which is the Sheldon Cooper.  4 exercises used for this.  Burpees, Squats, Merkins, Big Boys.

10 of each Burpees, Squats, Merkins, Big Boys,

Run a lap around parking lot

9 of each Burpees, Squats, Merkins, Big Boys

Run a lap.

Continue this down until you finish with 1 rep of each exercise, and run a lap.

 

Short fellowship mosey to the small brick wall at front of school. Exercises called here are Step Ups, Dips, and Derkins.  3 rounds were completed with 10 reps of each in round 1, 15 reps of each in round 2, and 20 reps of each in round 3.

 

Fellowship mosey back to covered area for some core work .

20 LBCs (ic)

20 Freddie Mercuries (ic)

20 American Hammers (ic)

20 Dying Cockroaches (ic)

 

Mosey back towards flag, but stopping at the steps in front of gymnasium for some Deep Sea Divers.  Start on bottom step with 5 Hip Slappers (ic).  Then move up a step for 5 Hip Slappers (ic).  Went up 4 steps, then worked out way back down with 5 Hips Slappers on each step.  Then head back to flag. Time!!

 

Announcements

Prayer Request

Nameorama

 

Thanks men!!  SYITG

 

Sister Act

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Black Friday -EZ Q

Pledge

Warm up: 5 burpees, 10 Big boys, 15 merkins, 20 squats, 25 flutter kick, and 30 LBCs

Mosey to parking deck for six rounds of the EZ Q

Deck 1: 5 burpees

Deck 2: 5 burpees & 10 Big boys

Deck 3: 5 burpees, 10 big boys, & 15 merkins

Deck 4: 5 burpees, 10 big boys,15 merkins, & 20 squats

Deck 5: 5 burpees, 10 big boys, 15 merkins, 20 squats, & 25 flutter kicks

Deck 6: 5 burpees, 10 big boys, 15 merkins, 20 squats, 25 flutter kicks, & 30 LBC

Not to bad as listed right? before advancing to each deck we all ran back down the stairs and started all over – repeating each listed exercise on each floor – according to Virus, on Saturday, we did 110 burpees

Mosey back to deck 1 after everyone completed

10 mins left so we moseyed down to the intersection of South and 2nd street

Nur to the next light cross Franklin and nur to the next light at Main St. (Oboe -visitor from the Raleigh area, was nurring at a nice rate until he found the parked car -Oboe and car are ok)

Announcements – Shelby convergence & Christmas party

Prayer request – see Sargento’s list

out with Prayer

Until next time

EZ out!!

Blart’s Terrible Route

15 at Crossroads on Sunday morning. Most of which stayed for Q Source!

YHC asked Blart to provide us a route of his choosing. He responded with a bit of attitude and sarcasm. I was a little proud and responded with my own. He picked a route and off we went. I soon realized why he responded the way he did. Blart has become a bat flipper, clicking off the miles at a fast pace! Also noticed was the hilly route he chose. One that only a bat flipper would pick. Speaking of batflippers Sister Act was in usual form. He tried really hard to beat me this morning but just didn’t quite get it done(see Strava for details). He’s a pretty competitive guy but for some reason he really doesn’t like for me to finish anything ahead of him. Oh well!

COT:

The usual stuff. We did do the pledge this week since we had a flag. It was mentioned that it seems to be a regular occurrence since Haze has taken over for Sister Act.

I’ll only say it once

14 showed up at Folsom on Saturday. A few regulars stayed in the fart sack. You know who you are. I’m not mad. I’m just disappointed. Several were out dodging cars for EC.

To start I let everyone know we were going to push the lace so I’d only be giving the instructions once so you better be listening. I’m sure you can guess how well that went.

Let’s mosey

Warmup:

Up at the big triangle we did a lap, 10 merkins ic, and 20lbc’s ic. Ran 2 laps and did the same exercises.

Mosey back to the bottom parking lot

The Thang:

Run to the flag at the Ag center. Each light pole do 5 jump squats. Each road opening do 5 hand release merkins. There are a lot more road openings than you would think and some are very close together!

At one of the top parking lots we did dirty 11’s. Tiger squat, burpee, and In/Out’s. This was supposed to have WWI’s but the downtown parking deck gave me one of those STD’s SA is always talking about.

Mosey to the side road

Dora 123-partner runs to the dumpster while the other does the exercise. 100 lunges, 200 ski burps, 300 CDD’s

Mosey to the horse track

On the steps 3 rounds- 25 dips and box jump to the top.

Mosey back to the big triangle

Rinse and repeat the warmup. We got one round in and headed back to the flag.

COT:

Namerama, announcements, prayer

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