4 Hims showed for a sweet sunrise at Painlab. Given that fact that the median age was above 50, we decided to warm up with circles, shrugs, twists and some Vodoo Yoga. Don’t worry, we got it in with hammers, flutters, lunges and a series of punches and ab work outs. We practiced safe distancing with at least feet apart. Thanks men! Praying for us to get through this heavy time of COVID. Stay safe & healthy
At the 1# running AO in Gastonia, we run! So we all ran!
Anouncements – Christmas Party, and Whetstone program
Prayer Request – Sargento’s M knee surgery recovery, Sister Act’s upcoming surgery
YHC closed us out in prayer
Seal Jacks IC x 30
Copperhead Squats IC x 20
Run a lap around the track and say good morning to The Sentinel. The Sentinel is a gentleman who shows up each Wednesday to walk and run the track. We have invited him to join us but he keeps doing his own thing. Have to respect a guy who will get up at 4:30 AM and workout regularly.
Meet back at the start for Ring of Fire. Here we circled up and held the LBC position while one Pax did one LBC. When he was finished the next Pax did one LBC and so on and so forth around the circle. We increased each round buy one LBC until we each did 8 LBC’s.
Run a lap.
I gave the PAX the choice to rinse and repeat with Flutter Kicks or Eskimo Merkins. They choose Flutter Kicks and we completed 6 rounds.
Run a lap and Sargento led us to the steps at the back of the school. We didn’t have enough room for this large of a crowd to do Calf Raises, so they will have to wait. Instead, We Bear Crawled around the ramp from the school to the parking lot.
Here, we ran Rugby Sprints for approx. 50 yds. Each PAX took turns calling an exercise (AMRAP) and when he said “GO”, we sprinted to the second light and back, then slow mosey back to the light. Some of the exercises were Goof Balls, Diamond Merkins, Bobby Hurleys, Peter Parkers, Half Plank and Mountain Climbers. Sorry, I can’t remember them all. We had a pretty good crowd today.
Mosey to the side of the school to the two sets of stairs for Calf Raises x 100 OYO.
Mosey to the start.
Almost time so we did burpees until 6:15.
Thanks for participating today men.
So is it the cold or Covid or fear keeping numbers down? Either way we have a very eager strong group of HIMS Present.
warm up : goofballs x 10 Ic
SSH x 10 Ic
Makhtar N’Diayes x 10 IC
Plank Jacks x 10 IC
Advise all present that should they want running ( only JJ and Waterboy at this time) then they should post at Pub tomorrow as with today’s final tally we probably only traversed 1/10 of a mile except if you were to deduct the nur from the total then we are now in a negative column!
Mosey to road and instructed to “safely” nur to each of telephone poles and perform 5 burpees at each (5 total) I think
Now at Drs office for some more Non OSHA fun
Dirty Frogger 11’s ( performed in Riverwood road)
One side of road Bobby Hurleys and Mike Tysons at other with Burpees in the middle …. FUN!!
Move to drive and 10 inclined big boys and bunny hop to first pole
Mosey to parking lot ….just like last week JJ catches us off guard and yells,” Squirrel!” ( in actuality it was 2 deer)
The original plan was for partnering up … but this worked just as we’ll
One person would perform an exercise while the others performed the other called exercise until someone fails or stops brief rest and exchange
Exercise groupings were :
Al Gore/ lower plank
Jump lunge/ merkins
Jump squat with arms up / American hammers
Next over the wall and to the dock for climb up ( or in Waterboy’s case jump over! ) bear crawl down and 1 burpee twice over
Mosey to wall for countdown of 12 dips, 11 step ups/ 10 dips … all the away to 1 but wait somewhere in the midst of this comes Stinky BBird and Flintstone fresh from a run!! They join us and finish up back at start for final 3 minutes of core:
waterboy with star crunches ( he was avidly talking about holiday cakes from Lil Debbie and star cookies and all kinds of sweets … so he renamed his crab crunches for 20 count oyo
Flinstone pelted us with Freddy Mercuries IC x 15
lastly Stink Bird dropped Jane Fonda’s 15 each side
and were done
no announcements other than cancellations
prayers for Flintstones sister as they continue to isolate with many doctors what is going on
EZ Rider and his family
Double Stuf family
I advised the early group focus today was on legs and mostly joints as they lock up and freeze as we age and especially in the colder weather …. which today would serve me well along with the nur as in the normal ebb and flow of my day I came around a corner facing an adult pit bull …. thankfully he merely wanted me gone ( or maybe he was startled by my screams as that was all I had time for …. spray was nearby but I hesitated as he did not advance beyond 3-4 feet from me )
“….Stephen Sobota, 52 , Clavin.”
Goof Balls IC x 30
Copperhead Squats IC x 20
Eskimo Merkins – Eskimo Merkins counted up to 8. These are a series of micro Merkins where you touch your nose to the ground. First time down, touch once. Second time down, touch twice…. Etc.
Tesla stretching from plank position. Right hand to right foot, then flap jack.
5 burpees for the train – pay it forward. I know one is coming!
Mosey to the ball fields. Peter Parker, Lunge and Dying Cockroaches x 10 then mosey to the gate and back. Rinse and repeat x 15, x20, x 15, x 10.
Mosey to the east side of the school. Wall sit for one minute then 20 shoulder taps from plank position. Count one arm. Rinse and repeat x 3.
Mosey to the south side of the school and pair up. Pax one moseys to the end of the parking lot and does 5 burpees while pax 2 amraps side straddle hop. Round two 5 burpees and flutter kicks. Round three 5 burpees and LBC’s. I hear the train now. Glad we did our burpees earlier.
Mosey back to flag with 20 seconds left. Boudin calls for 3 burpees.
Thanks for showing up today gentlemen!
Prayer Requests: Orange Man’s daughter, Sargento’s M, Fife’s friend, EZ Rider and Double Stuf
4 Men got after it at ingles this morning. We logged some miles in the nice cold weather!
Sargentos prayer list