Day: August 3, 2021

So it was about 9:00 pm Monday night, and I see a Slack notification come up.  It’s  Pilgrims Progress talking about
Boudin with the Q at The Storm.  I immediately start to put together work out.  Show up the next morning and rain is in the air.  9 PAX show up in the gloom.  We say the Pledge and we are off on a mosey to get the blood flowing.  We take a lap around the parking lot and ended under the awning at the school.

Warm up:

20 SSH IC

15 Moroccan Night Clubs IC

10 Merkins OYO

10 Don Quixote IC

20 Squats

Set 1

15 Burpees

20 Reverse Lunges

15 Merkins

20 LBC’s

20 Dips

Set 2

30 Mountain Climbers

20 Squats

10 CDD

20 Freddie Mercuries

10 Plank Hip Dips each side

Set 3

30 SSH

20 Lunges

20 Merkins

20 Reverse Crunches

30 Sec Plank Left Side

30 Sec Plank Right Side

Run 2 laps under Stuart Cramer awning.  Dirt wanted to feel the gloom more, so he ran in the rain part of the time.

We were able to get 3 rounds and Set number 1 completed then planked until the clock struck 6:15 a.m.

Announcements: Rafting trip next weekend, F3 Dads, Extinction run on November 6th.

Namorama

COT

The clock struck 7:00 a.m., I looked at Termite who was the Q of The Yank to let him know.  Typically the The Yank Q warms both groups up, so we moseyed down to the parking lot.  When we got to the parking lot Termite took control of the situation and promptly asked me to warm the group up.  No problem, SSH, Merkins, Morrocan Night Club, Squats is all I remember because they were not part of the Weinke thinking Termite would lead the warmup.   The two groups split up and 7 PAX stayed for the bunker.

The Thang

4 rds

10 Lunges

10 Airsquats

10 Monkey humpers

5 Burpees

Bear Crawl about 10-15 yds

Lunge walk with a twist back to the start

Next Ab work Tabata style  20 seconds of work and 10 seconds of rest for 2 rounds of the following exercises

Flutter kicks

Freddie Mercuries

Mountain Climber

LBC

To the wall next which I realized it was going to be very quiet without music, so I found a Metallica channel on Pandora.  Q fail for not bringing a speaker.

3 rds

1 min Wall Sit

20 Hip Slapper

10 Dirty Hookups

1 min Wall Sit

Off the wall for more Ab work Tabata style  20 seconds of work and 10 seconds of rest for 2 rounds of the following exercises

Plank

L Side Plank

R Side Plank

Mountain Climber

Next we used parking spaces do the work then moving to the next space for 2 rounds of the following exercises:

5 Burpees

20 Squats

5 Burpees

10 Merkins

5 Burpees

20 Lunges

5 Burpees

10 V Ups

Walk back to the start.

Now that’s over lets work on our core again, more Ab work Tabata style  20 seconds of work and 10 seconds of rest for 2 rounds of the following exercises:

Leg Lifts

LBC feet on ground

Reverse Crunch

Penguin

With time running low we started to move our way to (There may or may not have been the song Cruel Summer by Bananarama played during this time) The Fighting Yank doing 3 rounds of:

10 Merkins

10 Monkey Humpers

10 CDD

10 Squats

With about a minute left we planked around The Yank, the boot camp guys showed up an time.

Pledge

I took care of COT knowing that Termite didn’t have his phone on him.

Announcements: F3 Dad’s at Folsom, Tubing Green River

COT  I took us out in prayer.

Thanks for the opportunity to lead.  SYITG

Boudin

Yhc woke up to find it raining and thought “we get’n wet this morning!” So I got ready and headed to the toughest AO to date! Pulling in I noticed a coupe vehicles already in the parking lot…. Pallet Jack was hoping the rain would stop and Roundup was out getting some EC in. I got out and the crowd started growing and 5:30 hit so we got started.

WARM UP:

SSH ICx10

SLTT x5 each leg

MNC ICx10

GP x10

Mosey the long way to the big parking lot at ball field

4 CORNERS ESCALATOR

20 squats

40 mountain climbers

60 lbc’s

80 merkins

DEATH BY MERKINS

Corner 1: 31 merkins – 31 werkins – 31 renegade merkins – 31 ranger merkins

1 merkin half way between corners

Corner 2: repeat

YHC planed to do this in all 4 corners which would have been 500 merkins but Omaha’d after 2 rounds and we headed to the wall

WALL WORK: 3 ROUNDS

Australian Mountain Climbers ICx10

30 sec. wall sit

moseyed  back to parking lot… 22 for the vets and said pledge.

ANNOUNCEMENTS:

50 miler in Sept. check with Roundup for details, Snowbird men’s retreat in Sept., JJ 5k in Sept.

PRAYER REQUEST:

Spackles grandmother,  Pallet Jacks friend and their children, wirenuts coworkers and families, Big Pappy and his family, Sister Act and his family, Turtleman and his family, Uranus and his family.

Good push this morning men and thanks for letting me lead!

“and to know the love of Christ that surpasses knowledge, that you may be filled with all the fullness of God.”
‭‭Ephesians‬ ‭3:19‬ ‭ESV‬‬

Wichita out and on to the next one!