Day: July 27, 2021

Starting out with a few warm ups:

Side straddle hop 50x ( crying started quick)

Super man

Warm up run around the track and to the lower parking lot. Then the real crying started with 4 corners starting with 2 exercises at each corner went something like this:

Corner 1: Crunchy frogs and American hammers 10 of each

Corner 2: Star Jacks and Little Gumby in the woods 20 of each

Corner 3: Merkins and Diamond Merkins

Corner 4: Low Scissors and Leg Flutters

Increase by 10 at each corner with 4 rounds.

Total: Crunchy frogs 100, American hammers 100,  Starjacks 140, Little gumby in the woods 140, Merkins 180, Diamond merkins 180,  Low scissors 220, Leg Flutters 220

Yes there was a lot of crying going on and small violin playig but we had fun then ran back did some stretching, good devotion and prayer.

Sorry I forgot all the announcements OLD PEOPLE !

You open the door when you ask your Q the day before if “we need kettlebell tomorrow” and then you fartsack. Now I’m not just picking on HIPAA. This goes out to all of you knuckle heads that ask your site Q the day before and then you don’t show up… Rudolph, Toro. You know who you are, I mean WTF3 man! …..disclaimer, if some emergency happened over at HIPPA’s house this morning, then I apologize, but that is your only excuse. 

AND, while I am at it. When you are site Q and you have someone cover Q, you are supposed to be there too…. Where is my man Time Frame. You better have a damn good excuse too. Love ya, mean it!!

…..Back to the fun stuff

Tube was cutting it close this morning, I will admit. Mother nature calls for me first thing in the morning. I will blame it on her.

5 men show for a classic core workout with no weights. My right SI joint has been screaming at me and it is just now letting up, so no added weight for me today.

We start with some warmup stretches for 5 minutes, then begin our 3 sets:

Set 1:

50 secs of work/ 10 secs of rest for transition to the next exercise. 

Side Straddle Hops, Squats, Grass Pickers, Imperial Walkers, Merkins. Rinse & Repeat 1 X

Set 2:

Crunches, Flutter Kicks, American Hammers, Big Boy Sit-ups, Heels to Heaven, Mountain Climbers. R&R 1X

Set3:

Burpees, Carolina Dry Docks, Reverse Crunches, Incline Push-ups, Triceps Dips. R&R 1X

Good work men! Thank you for showing up this morning to get your day started right.

Prayer requests:

Turtleman’s recovery, Orangemans’s M is traveling to LA for work, Diabetic children and for the people that feel the need to steal. We are in a very unique time right now and people are stealing from department store brazenly out in the open. Homelessness is out of control. We have never seen the likes of what we see today. Take a moment today to just pray for those less fortunate. Humble yourself and reflect if you are having a bad day. Amen

So, I almost always try to bring something different when I Q. I don’t know that I have ever used the same weinke twice. With that, I learn a few new things I like and try a few things I haven’t. I almost always bite more off than I can chew, in hopes to push everyone else as well as myself. With that said, I had to change my tabata timer from 2 mins on and 20 seconds off to a minute and a half on. 2 minutes on was a bit too much.

I was reading somewhere that the main difference between exercises with weights versus cardio is that your body’s metabolism will often continue to burn calories after the workout, where with cardio you are only burning during your movements. So, with that in mind, I brought 8lb. yard blocks that sat outside in the rain last night.

The Warm Up:

‘Roccan Nigh Clubs – in cadence
Arm Cirles Front
Arm Cirles Back
Abe Vigotas

Grab blocks!

Fellowship Mosey to the Tennis Courts

Tha Thang:

3 exercises – 1:30 on and 20 seconds rest

• Squats with blocks
• Nolan Ryan Merkins with blocks
• Curls with blocks

Run a lap with the bricks

• Lunges with blocks
• Man Makers (Clean and press with blocks)
• Chest Press with blocks

Run a lap with the bricks

• Squats with blocks
• LBC Flys with blocks
• Overhead Press with blocks

Run a lap with the bricks

• Reverse Plank Tricep Press with a kick
• CDDs
• LBCs

Mosey to truck to put blocks back.

Pledge

Balljoint called 22 Burpees – for the vets

Announcements:

• Tubing on August 7th – See Allen Tate for details
• Snowbird in September
• JJ 5k on the same weekend as Snowbird
• F3 Dads workout on August 21st at Folsom

Prayer Requests:

• Volt and his family
• Big Pappy and his family
• Sarlacc and his family
• Sister Act and his family
• Turtle Man
• Uranus and his family
• Achey Breaky’s son

Thanks for the chance to lead. I don’t know about you, but I feel like I got my monies worth. Welcome FNG (my first to name) – Matt Leonard (now known as “Pallet Jack”)!!!