We spoke on the Word, prayed for the kids going back to school and ran.
It was a great time.
Day: August 24, 2021 (Page 1 of 2)
This Q was timely do to YHC had not posted in about 2 weeks. Good to be back out with everyone even though YHC almost made himself splash merlot. The clock struck 7 a.m., so we moseyed down to the parking lot to warmup.
Warmup
20 SSH IC
20 Morracan Night Clubs IC
10 Don Q’s IC
10 Merkins IC
10 Imperial Walkers IC
20 Squats OYO
The PAX who were attending bootcamp separated with The Bunker PAX. 14 in total we moseyed to parking lot across from Glenway. We started with the following abs exercises
25 4 count Flutters
25 Reverse Crunch
25 4 count Freddie Mercuries
25 LBC
Next we did 2 rounds of the following exercises with a mosey around the parking lot in between.
5 Burpees
20 Squats
5 Burpees
15 Merkins
5 Burpees
20 Lunges
5 Burpees
10 V ups
We then moseyed back to Stowe Park for a Bear Crawl Merry go round then right into DORA 123. One PAX ran around the circular sidewalk while the other PAX did:
100 Merkins
200 Squats
300 Flutters
With that complete we moseyed to the middle school for 2 rounds of
60 sec wall sit
20 hip slappers
10 Dirty Hook ups
60 sec wall sit
Moseyed back to the Fighting Yank to finish with some ab work.
25 4 ct Flutters
25 Reverse Crunch
Freddie Mercuries until time.
Pledge
COT
Thanks for the push and the opportunity to lead. SYITG
Ask Bob and JK2
Ask Les
Ask HIPAA
Ask HIPAA
Rucking and other stuff
Ask HIPAA
Ask HIPAA
15 PAX (including YHC) came out Tuesday morning for a beatdown at The Storm. Started with a quick disclaimer (which is usually skipped or glossed over because we all know it) for the benefit of today’s FNG, followed by a brief warmup of SSH (15xIC) and Imperial Walkers (15xIC). Start to mos–NO, WAIT! Stop for count off before we get going. 13 PAX (minus ruckers Whoopee and Orangeman). OK, now that everyone’s accounted for, here’s The Thang:
Mosey to the hill behind the high school, going the long way around. On the way, stopped at the traffic circle and at the bus area for 5 jump squats, 10 hand-release merkins, 15 leg lifts, 20 mountain climbers (each leg). Recite 5 Principles of F3 before second set.
At the hill, after a jab at the SiteQ (PP) for not getting the grass mowed in the past 4 months, a couple sets of triple-nickels:
1. Hip slappers at the bottom, jump-squats at top of the hill, 10-count before moving to next set
2. Hand-release merkins at the bottom, big boy situps at the top (or reverse if you prefer, which most did)
Mosey over to the round tables for a 3 rounds of 10-20-30:
10 step-ups (each leg)
20 Derkins
30 Freddie Mercurys (count each side)
Mosey back to the traffic circle for a modified “Mary” routine:
One PAX chooses an exercise for all PAX to do while PAX to his right bear crawls around the inside edge (brick part) of the circle. All agreed that closing up the circle to shorten the length of the bear crawl was a good idea. YHC started the sequence with flutter kicks while Watts Up crawled. Halfway around the circle, Gator broke the streak of ab exercises by calling grass-pickers. Boudin followed with Burpees. This was not the intention. (Note to self: Give explicit instructions and boundaries if calling for PAX to pick exercises!) One full round was perfect timing, 60 seconds to get back to the flag for Pledge and COT!
Announcements:
Mt. Hollywood / Sandlot collaboration on Labor Day: McAdenville 7-8am
Registration is open for JJ 5k (Sept 25) and Christmastown (don’t know date) events.
Freight service project: Tuna / protein bars
Prayers:
Students and teachers returning to school
Covid cases have caused hospitals in Gaston County to fill up near capacity. Operating routinely on “Code Purple” with elective surgeries not being performed and ambulances having to bring patients to other hospitals in the area. Please be safe.
Thanks for the opportunity to lead!
– Nutria
A core group of 4 HIMs and YHC took the DRP pill and posted today for the beatdown at Bulldog.
No FNGs, so no Disclaimer. We got right to work.
WARM-UP
- SSHs (IC)
- Little Arm Circles forward (IC)
- Little Arm Circles backward (IC)
- Air Presses (IC)
- Alarm Clocks (Lay flat, Get up, Jump up, Lay back down. Repeato, on the Q’s call)
- Burpees (IC)
THE THANG
The PAX alternated through the following exercises.
The PAX’s coupons were in the 30lb range.
Each set consisted of anywhere between 15-40 reps of each exercise, depending on the exercise. No advance notice of the # of reps was given.
All exercises were done in cadence.
Shoulders:
- Overhead presses w/ coupon
- Front Raises with Coupon
- Butterfly Raises w/o coupon
Core:
- Kettlebell Sit and Press w/ coupon
- LBCs
- American Hammers w/ coupon
- Pickle Pointers (Bridge )
Arms:
- Curls w/ rucksack or coupon
- Dips
- Tricep extensions w/ coupon
Chest:
- Hand-Release Merkins portion of PT Test (IC) (Goal is 42 in 2 minutes)
- Chest presses w/ coupon (benchpress-style, lying on the school’s benches)
Back:
- Dumbbell Rows with coupon
- Reverse SnowAngels
- Kettlebell Clean w/ coupon
Legs
- Goblet squats with coupon
- Overhead lunges (step back) with coupon
- Bob & Weave with coupon
Mary
- Flutter Kicks
- Windshield Wipers
- Pickle Pointers (Bridge)
COT
Announcements
- Labor Day Joint Workout @ McAdenville Sept 6th, 7am, joining Sandlot and Mt. Hollywood AOs
- Register for the JJ5k in Stanley on Sat September 25. The race supports a scholarship for a high school student.
Prayer Requests
- Prayers of safety for Broke, Sargento, others at the “Hood to Coast Relay” raising money for World Vision for Clean Water
- School starting, so prayers go out for the safety of our teachers, students, and families
- Haiti – for people there, whose lives repeatedly and frequently get decimated by natural disasters
- Afghanistan – Especially for those living there, those temporarily there, those who have been there, and those who are no longer with us.
Pledge
Name-O-Rama
Breaker Breaker took us out in prayer
—Bubba Sparxxx