Fitness, Fellowship, Faith

Month: February 2021 (Page 4 of 10)

Touchdown Beatdown

A nice sized crowd this morning at Folsom. A few put in some miles before we started.  Some good conversation was had. 05:30 hits and it’s time to clock in.  So… let’s mosey.

We went down to the lower parking lot and circled up for a quick warmup.

Warmup: Toy Soldiers x 20IC.

At this point YHC turned it over to Broke for tha Thang.

Touchdown Beatdown

Start in your own end zone and bear crawl to the 10yd line for 10 CDDs

Go to the 20yd line for 20 lunges

Go to the 30yd line for 30 merkins

Go to the 40yd line for 40 squats

Go to the 50yd line for 50 LBCs

Go to the 40yd line for 40 squats

Go to the 30yd line for 30 merkins

Go to the 20yd line for 20 lunges

Go to the 10yd line for 10 CDDs

Sprint to the end zone and back to the start

Rinse and repeat until Broke calls time.

Broke led a long mosey back to the launching point.  Some took a shorter mosey.

Back to the start for 22 for the Vets and the Pledge.

The winner of the trophy (football) today was… Roundup

TIME

Announcements: Strides of March on 03/06.

Prayer requests: Montross’ mom, Broke’s mom, our country, the Dam to Dam team running today, upcoming races.

Big circle of man: Pappy closed us in prayer.

Philippians 4:13

Huckleberry

Window of Opportunity

Our area of the world has endured enough rain that I may have earned partial credit in meteorology. My weather app is probably my #1 most used, which is a bit sad since I’ve yet to reach respect (almost but not quite). So with the Thursday Q at the nation’s premier afternoon (JV) workout, I studied, hoped and prayed for decent weather. The forecast was ominous with mid thirties temp and 100% chance of rain. My last Q at the Coconut Horse was in a steady rain. I venture out on a brittle limb that none of us really like posting in the rain but we do it because the principals say the workout is rain or shine and it’s likely someone will post as JJ did the Pub solo. Posting in foul weather can be a badge of courage where we thump our chest (see Tube’s mumble chatter post on Sunday). Luckily for me, the forecast shifted and there became a Window of Opportunity to get the workout completed just before the shower came through at 6:30 pm. The title came about at the COT when Broke asked for prayers for his mother as she learned earlier in the day her macular degeneration, already taking one of her eyes, was going after her remaining eye, the doctor estimating a year or so. Imagine that – one year to see all you can see before the world goes dark? It got me thinking that all of have Windows of Opportunity in our journey through life. Now if I were a Baptist Preacher or even a Parkwood member, I likely could have shared meaningful scripture (don’t point that finger at me Freight), but I had to save that google search post workout. Speaking of a workout – a short disclaimer about modify suggestions and don’t sacrifice form. Blart started the famous Mumble Chatter and away we went:

Warm-up:

  • Toy Soldier IC x 10
  • Imperial Walker IC x 10
  • Hillbillys IC x 10
  • Squats IC x 10
  • Pledge

Mosey to the lower parking lot where normal park goers go to walk toward the dock or the sand volleyball pit. I should name this the SA because several Sister Act Q’s at Midoriyama included his favorite Triple Nickel taking the lengthy route down the winding sidewalk past the volleyball pit and back to the parking lot 5 trips. Five Hand Release Merkins at the top and then at the bottom 5 Shoulder Tap Burpees. The hell you say? Clavin has held class on proper form at his workouts. I support that effort as many burpees include flailing to the ground and peeling off – not great for your back. So, try them this way: go into plank; tap one shoulder w/ opposite hand, merkin, tap other shoulder, merkin, fold feet back under, raise and jump = 1 rep. It forces your body to remain straight and in proper form. This took more time than I estimated, but it was a burner of constant cardio so well worth it (assuming you’re here to workout and not complain). Def Leppard seemed to catch most of the attention from the group. We finished and did Moroccan Night Clubs IC x 10 to catch our breath. Now return mosey just passed the base to the lot between turd shack and softball field. Next up 4 x 10 x 4 – the hell you say? Yeah this is new, what is it? 4 exercises, 10 reps, 4 laps at each corner. I have not practiced this so mis-judged the challenge. The exercises were:

  • Squat x 10
  • Jack Merkin x 10
  • Lunge (5/5 or 10 total)
  • Freddie Mercury (right side) x 10

The first lap equaled 80 reps so looking at my watch, I realized no way we’d get 4 laps in so “Omaha, Omaha” to 2 laps. Again – like Broke’s Vern last week, this was constant cardio with some strength work between, especially the leg work – my quads felt great today. With about 5 minutes left, we circled for Mary which included flutter kicks, douche canoe hold, suitcases, and bulldog knee to elbow (the hell you say? – ask me and I’ll demo – if you need some high ab/oblique work – this will crush you) – TIME!

Announcements: Strides of March – get signed up. We’re working toward our 3rd team and it’d be great to have 4 total. If you’re running in P200 or Mortimer, this is great training. Prayers – Broke’s mom, Big Pappy, Sister Act and 2.0.

Moleskin: Malachi 3:10 “Bring the full tithe into the storehouse, so that there may be food in my house, and thus put me to the test, says the Lord of hosts; see if I will not open the windows of heaven for you and pour down for you an overflowing blessing.”

As I noted, Broke’s mother has a window of time left for her sight. We all have a Window of Time, our time on this earth. But if you think about it, everything kind of dwindles down to a window of time. The time to complete a task. The time to make a difference in someone. The time to make a legacy that your name is associated. We don’t know how long or short that window may be. In Malachi’s passage, he speaks of bringing a “full tithe” and in my take, that is not money but anything you have that gives glory. Your time, your talent, and your effort – most of all effort. If you’ve been smart enough to follow CSPAN’s advice and complete his annual 8-box exercise to put your life on paper as a reminder, the Coconut Horse Q-Source group covered that and the “one-word” challenge. My one-word for the year is NOW. Why? because time management and procrastination are a jester to me. I’m late because I put off things. So I now try to remember the word – NOW, when making decisions. So far it’s been positive, though I still curse myself for falling short (note I don’t just curse at wrong McDonalds orders). The next time you have an opportunity to do something, whatever it is, consider how long it will be open. Seize your opportunity to make an impact and as a believer of the word, as Malachi says, blessings will abound.

Flowing in like the Haze

The rain cleared just as we began.  Quick disclaimer and pledge.  No time for warm up, let’s roll.

Right out to Main St., barely even out of breath yet.  But what’s that in the far distance.  It’s moving slow but steady.  It’s coming upon us, is it the Gloom?  Close, but it’s Purple Haze rolling in hot and heavy, and groovy.  We got the Vibe as he strolled past.  I declare I think he was wearing some GSM threads.  Park your van Trippy, we’ll wait on Main St. for you.  Can you Dig it?

The Thang:

Main Street:

Partner Booyah’s.

Stop light to stop light run (each runs half), meet back and do a social distance Booyah Merkin with your parter counting up.  Do this for a little while.

Garage:

10 Merkins/10 Squats , alternate at each level, do this as we run to the top.

Rinse and repeat:

20 LBC/20 HomerMarge, alternate each level

30 Side Straddle Hop/30 Freddie Mercury , alternate each level, stopped about midway and headed for the top.

You take the High Road / I’ll take the Low Road

Count off 1/2.  1’s run down the ramps, 2’s down the stairs and jump squats while waiting on 1’s to reach them.  Alternate, rinse and repeat all the way down and all the way back up.

Back to the Street:

Had about enough time for group 1 to run a block down and back (EZ and Haze had to show off by heading to Franklin, most Pax were just happy enough touching the Butt (Light Pole)).  Group 2 holds plank.

Back to finish, one round around the Pavilion to complete 3 miles.

Time

Announcements:

Sign up for the Strides of March

Downtown needs a Q for the 19th

Mortimer

P200

Prayers/Concerns:

Folgers friend Pete is heading to Atlanta to deal with Stage 4 cancer

Broke’s Mother

EZ Rider’s son

EZ Rider’s former pastor (85 years) in hospital dealing with artery blockage

Honored to Lead this morning

Sheldon Cooper and more

The rain decided to take a little break and 14 PAX posted in the gloom at the newest Gashouse AO this morning. Not sure how many ran EC, but it was quite a few and they were getting after it. I’m beginning to think my Q’s aren’t very difficult since it seems most of the PAX need extra work to feel like it was worth getting out of bed. Time to step up my game I guess.

 

Short disclaimer, then mosey to the bus loop for the warmup.

10 to 1 Countdown

Four exercises done IC starting with 10 and working all the way down to 1. No rest between exercises and all done at a fast pace.

Exercises were SSH’s, CDD’s, LBC’s and IW’s.

 

Mosey around the block and back to the bus loop for the main event….The Sheldon Cooper. This is one of Sister Act’s favorite routines and he usually calls it at Midoriyama when the temperature exceeds 90 degrees. YHC figured it might be a little easier in cooler weather so lets give it a shot.

10 Burpee’s, 10 Merkins, 10 Squats, 10 Big Boys then take a lap around the loop. Rinse and repeat with 9,8,7…all the way down to 1.

The cooler temps do make it easier, but it still sucks.

 

Time for another lap around the block and then a little ab work to finish things off.

20 Flutter Kicks IC
20 Oblique Crunches IC

20 LBC’s IC

20 American Hammers IC

Time’s Up!

 

COT/NMM

Ephesians 4:2 – “Be completely humble and gentle, be patient, bearing with one another in love.”

Being gentle and having patience are two things that YHC struggles with on a daily basis. Most men are wired to take charge, make decisions, solve the problem and move on to the next thing. Sometimes the solution to the problem is just taking the time to listen and showing compassion to the other party.

 

Announcements

Strides of March – March 6th, get signed up!

2nd F tonight may be changing locations???? Keep an eye out on Slack

Sargento is looking for Gorge Runners to do a half marathon somewhere on the other side of the country

 

Prayer Request

Broke’s mom

SA daughter and family

Big Pappy and family

 

YHC took us out.

I’m Broke

Lookin’ for some

To paraphrase a Dark Helmet tweet from earlier this week, YHC’s morning went something like this…

Got up
Went lookin’ for some
Found it

Ran to Martha’s and back

Announcements
Strides of March on March 6 – Sign up through pre-blast

Until next time…

Grab Bag

0530 Arrives with no one but YHC.   Luckily Uncle Ted rolled in shortly thereafter and we got started.

Mosey to the gazebo.

Warmup:

SSH, Imperial Walkers and Merkins.

Enough of that…

Pick one ball from bag 1 and one ball from bag 2.

Bag 1:

  • Monkey Humpers
  • Squats
  • Burpees
  • American Hammers
  • Mosey
  • SSH
  • Plank Jacks
  • Merkins
  • Flutter Kicks
  • LBC
  • Shoulder Taps

Bag 2:

  • 10
  • 15
  • 20
  • 25

Sometimes there were done IC, sometime not.  After 5, mosey around the square.

Dirt arrived mid first mosey thinking he was early for EC, seems either his alarm or time is off.

And now there were three.  We continued the pattern until near time.

Gather the party favors and mosey to the vehicles.

Knock out The Pledge of Allegiance.

Uncle Ted took us out.

 

Watts Up Powering Down.

“Folsom don’t shut down”

7 at Folsom this morning under threat of “winter weather advisory”

En route to the flag

10 mountain climbers/10 squats per light pole.

parking lot across from the flag:

Dirty 11s

Imperial walker squats/Bobby Hurley

circle up for high/low plank and some French Fries

Indian run to the Tennis courts

Everyone called an exercise of 25, and 4 times round the courts

1 burpee after every round (even after the 25 burpee round 😒)

It cleared up for most of the workout and it wasn’t 20 degrees so all in all… not a bad morning at Folsom. And as Hacksaw put it: “Folsom don’t shut down”.

COT

Real Hammers Don’t Rust In The Rain

As I arrived at Folsom this morning I was extremely disappointed that the weather was not cooperating. You see I had some awesome circuits planned for the soccer field. Oh well I called an Omaha on that as I didn’t feel like swimming laps across that field would be a good workout. That being said we had 11 stone cold HAMMERS out here putting in work out there this morning.

Quick disclaimer and The Pledge and we’re getting started.

Starting with the warm up I knew that this was going to be a pretty good one.

Burpees
Mericans
Mountain Climbers
Squats

We did 8 rounds starting with 1 rep each of each and added a rep each for each round until we reached 8 reps on round 8.

Mosey to the lower shed for some drop sets.
10 reps of each in cadence dropping 1 rep per round until we hit 5 reps on round 5.

Dips                                                                                         Box Squats
American Hammers

Now for some DORA

Lap around lower lot                                                       200 Mericans
300 Squats
400 Crunches
500 Calf Raises

Core time now how bout a little Ring of Fire and a quick Mosey back to the show up where we did 22 for the Vets.

Finish up with COT

Lots of prayers spoken and unspoken.

Announcements
Extinction Run
Snowbird
CSAUP

Thanks guys for coming out in this doom and gloom with me this morning. You guys inspire and push me to be better today than I was yesterday.

Until next time guys.
Wirenut

 

 

 

 

 

Another fellowship mosey @PB

13 of us knocked out the miles this morning! This AO is steady and it is a great time in the week to get out and fellowship with the guys and get miles at the same time!

I got to share a word that came to mind the other day.  1 Timothy 4:8, “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”

I ask the guys to search their hearts and see where they are spiritually? We work hard at staying in shape to be the best in our physical bodies which is fine but at the same time we have to be doing MORE at staying the best in our Godliness!!

Prayer Request

EZ Rider

Big Pappy

Sister Act

Injured Pax

 

Announcements

Strides in March – March 6 Get signed up!!

Thank you men!!

Round Up

Today’s HIIT Parade ( sans musique)

Pledge 

prior to start time was asked by Stinky Bird if we would be warming up quickly with some cardio or something ….. my response ….”surrrrrreeee!”

Namaste as I bow to welcome the coming morning

inhale deeply as you reach up and back , control your breathing and inhale again, exhale…

inhale deeply as you move upper body and arms to the right, inhale, exhale now to the left inhale, exhale

inhale as you drop down to child’s pose and inhale and exhale 

next to plank and hold inhale exhale downward facing dog inhale exhale cobra inhale exhale back to plank inhale exhale back to downward facing dog inhale exhale 

inhale as you recover

inhale and move into warrior 2 inhale exhale

limbering up with stretches and/ or yoga can help ready us esp as we age and contend with colder temps

now that we are “warmed “ up…..

Tabata Time

 

timer set for one minute exercises and 10 second recovery 

1 SSH

2 squats

3 burpees

4 Imp Walkers 

5 diamond merkins

6 flutters

7 plank jacks

8 mountain climbers

9 jump lunges 

10 dyin cockroaches ( many asked since we are doing proper technique … what constitutes that in this)

11 big boys 

12 hand release merkins

13 butt kickers

14 lbcs

15 ski abs

16 Freddy Mercuries

17 merkins

18 outlaws

19 monkey humpers 

20 American hammers

21 SSH

22 box cutters

23 squats

24 burpees

25 Imp Walkers

26 wide arm merkins

27 flutters 

28 plank

29 lunges ( alt) 

30 mtn climbers

31 lbcs 

32 big boys

33 hand release merkins 

train was going by but I refused to allow Gastone to call it ( we did plenty earlier!)

stretches on back pulling 

Many times this morning someone had to stop and either direct traffic in the parking lot … I mean there were only 2 open slots!!! Parking attendants were needed and safety cones …. who would have thought we need to wear safety vests here !! Plant of parking a few feet away in the back !!! Sheesh !

announcements

dam 2 dam relay this weekend ( pray for good weather and runners safety)

strides of March signups in previous back blast 

prayers fro Folgers daughter depression 

Clavin praise for son ( witnessed on email messaging ) for helping a friend offering amazing advice for her to not give in ( suicidal thoughts) , seek to surround herself with better friends and removed the ex and other “poisons” from her life 

Gastones sister-in-law ….esp her daughter 

Dr  Fisher

Turtleman back troubles ( doctors seeking answers )

lastly this was the third and final installment of perfecting our form …. this doesn’t mean I’m abandoning this venture …. au contrare  mon frere … this was merely a short program to centralize and work from to advance us in striving to be a better you!

 

next week Short Sale followed by a VQ from Folgers!!

namaste

 

 

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