Day: July 4, 2021

Small group Just 3 of us with  a 4 corner workout.  Great time of fellowship though! Went as follows:

Warm up  50 SSH

Leg Flutters

Superman and a short mosey around the track. Then the real work began we did 4 rounds escalating

4 corners:

Corner 1: Crunchy frogs and LBC 10 ( accelerate by 10 each round)

Corner 2: Star Jacks and Little Gumby in the Woods 20

Corner 3: Merkins and Diamond Merkins 30

Corner 4: Squats and Leg Flutters 40

You get the picture by round four it was 40, 50, 60, 70 would have done 5 rounds but the chatter was so intense and we were moving in slow motion by then… Take a few more laps at the end around the track and we finished. The pledge felt pretty special this day being right before the 4th… @ wirenuts needs to tell everyone the story of why we have fireworks because most do not know. Feel free to chime in…

Prayer request: Big Pappy and family, Essay and family, Allentate father in law and turtleman.

Anouncements: Snowbird conference

Great workout !

Thanks for allowing me to lead.

Termite out

Once NUOS was completed, I turned my attention to my Pain Lab Q. It had been on my bucket list for 2021 to check off at least once. I built a Weinke with a bunch of stuff I didn’t use, so I’ll grab another slot in the future. With this weekend being the 4th of July, lots of vacations and plans, so I budgeted for 10 PAX and happy to get six and a half guys to join me. Why that number you wonder? Well Rudolph took the first 30 minutes or so to complete his Iron Wolf Burpee challenge. Can anyone other than Sister Act and now Rudolph imagine 30 minutes of burpees? Brutal.

I set up 10 stations and then culled down to just 5 strength exercises that would be done for the length of time it took the 6th PAX to farmers carry two sand-bags around the parking lot medians – maybe 90-120 seconds of time. Stations were:

• Right leg lunge and Right straight arm raise w/ 20 lb dumbbell
• Left leg lunge and Left straight arm raise w/ 20 lb dumbbell
• Alternating Single Arm Flys w/ 10 lb dumbbell
• Kettlebell swings
• Stretch band – double arm pulls
• Timer – sand bag carry

We rotated through one circuit – it took longer than I anticipated.  Next was the Core Challenge for July. As I said in the challenge – for week 1, try to complete the full sets at least 3 times and the Q can incorporate into their workout if they like. We got after it with Rudolph joining us in the 2nd set. Crowd favorite seems to be the Turtle Crunches. All of these are designed to work various parts of your core, some in direct opposition. Think you’re fully stretched and then crunching or twisting.

Upon completion I offered the PAX a choice – go back to the stations or go to the picnic tables. PAX picked option B which was 30 seconds of the following set completed 3 times:

• Step-up Right
• Step-up Left
• Derkins
• Dips
• Bulgarian Squats Right
• Bulgarian Squats Left
• Decline Peter Parker
• Incline Merkins
• Rest

Only thing good about that set is I didn’t have a ruck sack on my back. While our group was at the picnic tables, Roscoe snuck his boot-camp back to our pain stations to finish out his weinkeless, make it up as you go workout.

Bootcamp covered the COT so read that for prayers and announcements. The only exercise on this list that I created was decline Peter Parker. Everything else is borrowed from someone else. The Pain Stations were built around the first two exercises F3 Fonda (Shane Redmond) had me doing. Unlike us, he is a professional, so why not take his idea and build around it. It’s a good cardio and strength combination. Which is a good thing about the Pain Lab that I have to remind myself is an important element of fitness – strength training. I love the high cardio burns and though running isn’t my favorite, I do appreciate how it pushes my heartrate. But Fonda has taught me that strength training will provide additional calorie burn longer. Rudolph and others probably know this and have preached those lessons. All this to say, we now have multiple Pain Labs now so take a mosey over to that workout and check it out.

Whoopee created an organized Saturday Extra Credit session a few weeks back Nut Up or Shut-up (notice the last word is hyphenated so hence the 4-letter acronym; that seems to be an issue for some…) Q’s have been rotating around so it was my turn. Whoopee was on call, smearing his sexiness all over the hospital, so really I was free to create my own workout as the framework is pretty loose: rucksack required but don’t really ruck. What made it a little challenging for me is I also had the Pain Lab at 0700 so to create two workouts that didn’t overlap too much.

JJ was in the parking lot when I arrived. Roscoe was next and Watts Up was the final train car. I had only two coupons – a bucket with a sandbag – let’s say it was 100 lbs give or take 75-ish. I also had a PVC pipe filled with sand. Since it was my Q and we were to do some heavy lifting, I called a few warm-uppy, stretchy exercises. No need to get hurt at our old age, well JJ’s not officially respect yet, but at 0600 we needed to get the blood flowing a bit. Once complete, grab coupons and head down the nature trail. We said hello to the goats and they replied. We gathered at the bottom of the hill near the bridge. I had music too – my normal 80’s noise.

The timer picked up a coupon, rucked up the hill to visit the goats and return. Frist was the PVC pipe – rifle carry that with arms fully extended. Round 2 was farmers carry or barrel hug the bucket/sandbag. The three remaining PAX did:

• 10 Merkins (Ruck on)
• 10 Squats (Ruck on)
• 10 Ruck Press (you guessed it genius, ruck off)

You repeated those sets continuously until it was your turn to to carry the load. After two rounds we left the coupons and moseyed along the trail and to the picnic shelter.

• 20 Step Ups Right
• 20 Step Ups Left
• 20 Dips
• 20 Derkins

The ruck stayed on for the entire circuit. After a brief rest, we stepped down the reps to 15, then 10, then 5. Nothing like Derkins with weight on your back – our arms were getting toasty. We re-traced our steps, retrieved the coupons and with a few minutes to spare, finished the session with some core work.

• Flutter Kicks – hold ruck overhead x 20
• Heels to Heaven – hold ruck overhead x 20
• American Hammer – w/ ruck x 20

That was time – good work put in by the PAX. NUOS is a friendly workout to get your Saturday started (a bit early). You’ll get your muscles loose. Your legs will get some work but not in the same fashion as running a bunch of miles, so your ready for the bootcamp but not exhausted to the point where you’ll be the 6. If you’re a hungry for an extra workout in your monthly goal – this is a great way to get one. Put it on your schedule and post in GasHouse of TFY.

SS