Fitness, Fellowship, Faith
We did several exercises to begin and then Rucked going North on Union Road, stopping at a Bank and doing 25 Merkins in the Drive Thru where it was dry. Then continued on our journey, stopping at the Grace Animal Hospital to do 25 Dips, 25 Squats and 25 incline Merkins. Then we pushed the Ruck to a quick pace up Union Road to Waffle House and returned back to the Diablo Sammich A/O to finish off with 25 Squats.
This was the week of my Birthday we started off with 62 squats. We rucked up to Governor Square about 2 miles and did another 62 squats to finish up.
Must’ve been some good parties this year, because you guys sure weren’t at Midoriyama…
Until next time,
GD
The conditions were great and a group of 11 PAX turned out to Mt. Hollywood for a beatdown and to welcome Freon as the new Site Q. Thanks to this HIM for stepping up and taking a leadership role in the Gashouse. After a short disclaimer and warmup we got to work.
For those that did the 2020 Iron Pax Challenge, this workout might bring up some fond memories. I modified it a little and we ended up getting in about 2 miles and 1100 reps. It went like this:
Run a lap around the parking lot then..
100 Merkins and 100 SSH
Run a lap
90 Squats and 90 LBC’s
Run a lap
80 Merkins and 80 SSH
Run a lap
70 Squats and 70 LBC’s
……continue in this fashion all the way to 10 Squats and 10 LBC’s
When finished, continue running laps until the Six is in.
We finished right on time.
Announcements
Freon is the new Site Q!!!
Convergence this Saturday at Folsom at 7am
Prayer Request
Sister Act recovery
Gold Digger and M
Pilager’s aunt and uncle
Def Leppard’s M
BOS and Tiger with injuries
YHC took us out.
It’s been a pleasure to serve as Site Q of Mt. Hollywood and it’s awesome to see Freon step up and take over. I’m sure this HIM will do a great job so give him your support. Sign up for a Q and come out to the AO with the best parking lot in the Gashouse!
I’m Broke
This morning we put in a little work and Sparky handed over the site Q duties over to YHC.
YHC word for this year is “Lead”. YHC will be focusing on servantly leading my family, friends, peers, coworkers, and community.
Our mission for The Sword for the upcoming year will be utilizing the Word and the QSource Index to gain the knowledge to achieve excellence in servant leadership.
The Sword’s verse of the week is:
Proverbs 11:14
“Where there is no guidance, a people falls, but in an abundance of counselors there is safety.”
It is going to be a great year at The Sword.
Big Pappy
12 HIM posted on the first Monday of the new year to challenge themselves to make the most of their New Year’s Resolution – Who was I to not grant their wishes. One of my favorite workouts is The Murph because it works Cardio, upper body, core and lower body strength – a real complete workout. As such YHC thought it would be a god idea to start the NY off with something that would wake up the entire body. The traditional Murph is a 1 mile run 100 pull-ups 200 pushups and 300 squats followed by another 1 mile run all while wearing a weighted vest. The workout is named after Navy Seal Lieutenant Michael P. Murphy who was awarded the Medal of Honor after giving the ultimate sacrifice in June 2005 fighting in Afghanistan.
To accomplish this in 45 minutes the exercises were divided into 20 sets with dips substituting for pull-ups:
5 Dips, 10 Merkins and 15 Squats x 20 with a 0.1 mile run after each set to give us the total workout. Everyone pushed themselves and I believe got their money’s worth today
Announcements:
Convergence at Folsom on Saturday at 7AM – all other AOs closed
Mortimer Relay – March 20th – A 6 man overnight 100 mile relay with 14000 feet of elevation from Hickory to Boone. See me, Sargento or Roscoe for more details – sign up is now and space will be limited
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