Fitness, Fellowship, Faith
Some ran, one rucked, two biked and one didn’t really do anything.
Most stayed for Q Source on Exhortation.
Announcements: JJ5K
50 miler, Labor Day workout,
Prayer requests: Leppard’s friends wife, Westside’s dad, Haze’s niece on her move, Barrel racer, Swimmer
Aye
Huckleberry
Dang, I’m So Stupid.
Two of the older geezers had the Q in Belmont this morning.
YHC got a little EC and reconned the AO prior to 7am start.
Quickly realized that my original weinke was not feasible. No way we could run to Belmont Central and finish what I intended in time.
Anyhow, Tesla gave us his patented warmup to the group, and then we split.
Tesla had The Bunker and I had the Yank.
Upon the split, I led more SSH in cadence. Mosey to the covered picnic tables.
Two rounds of dips, squats, irkins, and LBC in cadence. Burpees for the train.
Mosey to track up by middle school. Twenty-ones Def Leppard Pushups and World War Ones across the field. Brutal.
Back to the picnic tables for another two rounds of dips, squats, irkins and LBCS.
Fellowship mosey back to the flag, arrive right on the button of 8am.
Announcements
No new ones, See older BB for details.
Prayer requests
Tooth fairy baby, Broke, Sargento, and (I can’t believe that I can’t remember the other PAX name – sorry) running the Hood to the coast). Other PAX with covid, illnesses, injuries. Afghanistan. Our country. Each other.
Public service announcement
Write a back blast
YHC took us out.
YHC a few weeks ago picked up the reins on this edition of Belmont’s premier nonrunning “low impact” Saturday workout a few weeks ago from HIPPA. It as decided that “low impact” would not translate into “low effort”. In fact, it was time to show just the opposite. So with a collection of kettle bells, ruck weights, and attitudes the pax got with it. looked like this:
COP (bootcampers and bunker together)
SSH X 20
IW x 20
Asphalt Pickers X 20
Grapevine stretches
Mtn. Climbers X 20
Split off, Bootcampers with Oompa Loompa, Bunker with YHC.
Bunker activities:
This was going to be a get with morning as we got the bells all lined next to the wall and counted off by 3s.
1s – Down to the other end of the lot, do HR merkins.
2s – Bear Crawl to the 1s and relieve them
3s – KB swings until relieved by 1s, bear crawl and relieve the 2s.
Cycled through this 4 times using bear crawls and HR merkins.
cycle 1 – KB swings
cycle 2 – Kb squats
cycle 3 – single arm presses
cycle 4 – tricep extensions
Recovery jog to the end of the lot and back.
2nd Set
1s – big boy situps
2s – lunge walk and relieve the 1s.
3s – Bell work as follows below:
Cycle 1 – Renegade rows.
Cycle 2 – Chest presses
Cycle 3 – Overhead presses
complete this cycle, same run and jog recovery.
Hair burner time – with bells. It’s the 4th quarter men! Time to get tougher
1s – SSH until releived, do LBCs
2s – push KB fro, 3s to 1s.
3s – Mike Tysons
Everybody gets 2 up and back cycles.
Back on the line for a set of suicides:
1st set – run to a parking spot, drop and do 1 burpee, back to start.
2nd set- Run beyond 1st stop, drop and do 5 merkins
3rd set – Run past 2nd stop, drop and do 10 jump squats.
4th set – run past stop 3 and do 15 LBCs
Time to gather up the trash and get on over to the Yank.
NMM:
Great group here today and we put in the work in the humidity and growing lat summer heat. Great to see Hunk O Junk, Clampett, others. Hippa has done a great job getting this off the ground. Great AO for nonrunning. Not so much for noneffort! Wold we all not agree? Big group today. I count @ 11. Lot of bootcampers today as well. Would have loved to join Oompa for his Q but guess it was old goat day in Belmont. Maybe that’s why they were having a funeral in the park when we left Cherubs and breakfast? Not one of our guys was it? Asking for a friend. Never seen something like that in a public park.
Great morning and great push by the pax at AOs. Shouldn’t have missed it if you did!
Tesla
When YHC rolled in, SA and Seuss took off for some EC. Soon there after Roundup, Hacksaw, Gomer, Ball Joint and Sparky arrived to head into the gloom for their 9 – 15 miles. There was also a Pizzaman and Sarlaac sighting along the way. Lots of HIMs getting out early to put in some work.
Speaking of work, 0630 arrives not to much later with a good group gathered.
No FNGs, so an abbreviated disclaimer followed by The Pledge of Allegiance.
Warmup:
SSH, Arm Circles, IW, Planking, Merkins and some stretching.
Whoopee and Sarlaac head into the gloom wearing their purses, while the rest of us head to the flag pole, stopping at each light to do 25 flutters (count 1-leg).
Now we are all warmed-up, let head to the arena for the some work.
Admittedly, this is something ShortSale did at SandLot and it sucked there. YHC thought the Folsom crew should get their own taste of it.
5 exercises, 25 reps each for 4 rounds. After each circuit is complete, run around the concession stand.
Round 1:
Round 2:
Time was getting short, so head back to the flag for a little Mary and then our hour was up.
Announcements:
Prayer Requests/Praises:
Thanks for letting me venture into NOGA. Always a pleasure and enjoy the push.
Until next time.
Watts Up Powering Down.
Due to work, YHC rarely gets to post at Midoriyama, but it is one of my favorite AO’s. If you want to get better, posting in the heat of Midoriyama is how you do it.
The Thang
As short mosey to each light post with burpees and Nolan Ryans stepping up the quantity till we get the to the field. A quick mosey to the hill where we bear crawled up the hill and did LBS’s and get back down the hill for big boys. We then moved over to the bleachers for some step ups and dips. After we the finished that up we went over the the parking lot. Going back and forth with Mike Tysons and CDDS. Next we moved over to the next lot for some squats and lunged walking. Once we wrapped up that we did calve raisers on the steps and Al Gores if we were waiting. Lastly when finish up with the burpees and Nolan Ryans stepping down the quantity back to the flag.
Thank you for the opportunity to lead. It will be story time next time.
It was a good morning at Folsom to get in some work. This morning was shoulder day and the PAX were ready to get after it. We started out with some basic stretching then it was off to work.
The Thang
We did a short mosey to each light pole and did burpees and merkins stepping up the quantity as we worked our way up the hill towards the horse stables. At the track, we lunge walked to the horse stables. At the horse stables, we did Australian mountain climbers and hip slappers. We fellowshipped moseyed to the steps and did some calf raisers. At the top we knocked out some imperial walkers the moseyed to the concession stand. There we did some squats and then moseyed to the cemetery. At the cemetery we need some big boys and LBC’s. We then reversed all back to the flag.
It was great work by all.
Prayer Request.
I started the week off with a Q at The Sandlot and ended it with a Q Downtown. A few PAX had the pleasure to attend both. This was new for me as I was “Weinke-less.” No notes, nothing on my phone, just a loose idea of what I might do. Now, not to worry, I do adhere to the Q-Source doctrine of “Preparedness” and on my drive home last night from a Fantasy Football draft, I did contemplate some ideas to entertain the PAX. The circle gathered and a brief disclaimer was shared and away we went.
Warm-up:
Head south on South Street stopping at the stone benches on the right side. All PAX face south with a foot on the bench – 10 leg raises right, flip for 10 on the left, 10 dips; repeat. The benches had some height so the quads got activated. We crossed the street and hung a left on Franklin Blvd, moseying to the front of the Wells Fargo building and their 3 steps. We’ve not done this in a while – it is a Spiderman special – Deep Sea Divers. Get in plank, feet on first step; 5 merkins, increase a step to 10 and finally the third step for 15. Hold plank for 30 seconds…descend but doing shoulder taps for 15, 10, and 5. Let’s mosey into the First Methodist/bank parking lot and use the big brick wall of the Wesley Center. We’ll go with a Dora:
The sweat was brewing at this point. I had about 20 minutes to kill so we migrated to MLK Blvd and Franklin Blvd intersection (Wells Fargo/Conference Center intersection). We’ll do 11’s but use the block between Franklin and Second that has the nice hill to climb. Begin with 10 merkins and 1 squat working down/up. The block is a little long for this. Sister Act led the way lapping the field. All the others gutted it out. Between the elevation and humidity, this was a burner. We couldn’t finish so halted with 5 minutes to go in order to return on time.
Announcements: Snowbird, JJ5k, Labor Day Special AO in McAdenville. Prayer requests: JJK2/Bob the Builder daughter/sister, Sister Act 2.0, soldiers/Americans and civilians in Afghanistan, our country. I took us out.
No moleskin today – hope the PAX have a good weekend. Make sure to help out our new Site Q Captain Stubing and fill some Q slots for him.
Thanks for the opportunity to lead.
Short Sale
This statement came from Timeframe who heard it from a meteorologist the night before.
that was about the extent of mumble chatter this morning ….no nonsense here
very strong group of HIMS working on becoming stronger tougher and certainly sweaty
announcement that anyone seeking Q should ask me directly at WO or reach out
prayers for EZ Riders family and nation and esp All In Afghanistan as well as our leaders
Be sure to post if you wanna know WO details
On my drive in this morning came across bicyclist on Kendrick at 5:20, what are you thinking, man?!? Then on the return trip home after WO there are two women walking along same path …. I have often pondered whether it would be advantageous for sidewalks to be placed here or even a bicycle lane, or would the cost be too extreme to warrant the necessity. Certainly Coconut Horse and The Pub would benefit.
I wonder Also if Covid continues to strangle the region as to the diminished numbers , or are we still dealing with Sandy V’s as many still taking advantage of shark infested waters seeking to feed unruly children to them. Also of note, even though some have used the prayer channel on Slack and even mumble chatter to post of injuries or being on the IR there are still some not on either who deserve our prayers such as Gastone and I saw mention somewhere of Rudolph. The other day while delivering to Bandits neighbor, Bandit came over and told me of possible Achilles troubles 😳! Glad to see that Turtleman is now moving into the next phase … recovery! Look forward to his return.
There’s also the good news like my family meeting Big Pappys newest addition ( while we were vacationing in Savannah no less!) and what of new additions? Remember Island ? He went from 1 child to now 4!! We met the happy family at church this past Sunday! Much congratulations as their son beginning high school they now get to “ restart” with baby, toddler and a 4 ( or 5) year old!! Soon There will be another Stinky Bird in the nest as well …. A girl this time!
As I arrived this morning I pondered whether or not the flag would resurface …. And lo and behold ….. Captain Stubing pulled it from where it nestled safely in the back of his truck …. A light came down from heaven at some point and choirs of angels…… nah!
i actually expected a scathing letter from Whoopees HOA about damages assessed, but thankfully I hear that he will only lose cabana privileges at YMCA Robinson’s Lake for next year. Today was also great to have had one on one time with Captain Stubing who informed me of his First Mate ( brother whom he introduced the other week to F3 ) and also of his M taking on duties at a smaller church in their band !! Great stuff!
coupon day
Warmup
10 SSH IC
10 IW IC
10 GOOFBALLS IC
10 MERKINS IC
The Thang
BEARICIDES (Or so I was told to name it by the PAX). It’s a twist on the 1st and 10 because Orangeman has cankle issues and can’t run.
Start and goal line and do 11s the bear crawl
Round 1 10 MERKINS 1 BURPEE BEAR CRAWL 120 YARDS
Round 2 9 MERKINS 2 BURPEES BEAR CRAWL 110 YARDS
R&R until 11’s are done and reducing bear crawl yardage by 10 yards each time.
We finished all rounds and bear crawled 750 yards total.
By the time we were done we had more grass on ourselves than Woodstock in ’69 and our shoes were wetter than a Stormy Daniels movie.
COT
Announcements: JJ5K, Goat Island Games, Labor Day workout at 0700 in Mcadenville, Whoopee Vax Info meeting Folsom this Saturday
Prayer requests: Flintstone sister, Tesla sister, Afghanistan, 🌎
Aye!
1P2A
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