Month: September 2021 (Page 1 of 11)

There were 12 PAX at The Goat on Sep 30th.

Props to Noonan who, in his first week, has posted 3 times and pushed a lot of rocks!

WARM-UP

• Moroccan Nightclubs, Burpees, Air Presses

THE THANG

• BLIMPS, SUICIDE-style
  • FD To light poles
  • Kind of Escalator-ish suicides, with cumulative exercises, performed at each lightpole.
  • ‘B’ – burpees 5x, ‘L’ – lunges 10x (count one), ‘I’ – imperial walkers 15x (count one), ‘M’ – merkins 20x, ‘P’ – plank jacks 25x, ‘S’ – squats 30x

• B.O.M.B.S.   Partner Work @ Mayworth’s   &   Hill
  • Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (125x).

A little bit of Mary

Time!

COT

Pledge

Announcements

• Convergence Downtown 10/2/21 @ 07:00 (1,2, & 3rd F) / IPC will be conducted @ Convergence
• Extinction Run – Nov 6
• Christmastown 5k
• Red Cross Blood Drive for F3, Family, and Friends at South Point United Methodist Church,   November 10th
• Two VQ’s coming up a the at Yank in October.
• Tequila Sunrise has 2 options tomorrow:
  • Option1 show up at 5:15 for the IPC Week 4.
  • Option 2 meet at 5:30, regular time for a modified IPC, led by Orangeman.

Prayer Requests

• Pillager’s surgery and quick recovery
• BOS’ sister
• Flintstone’s sister
• YHC’s neighbor – illness

Nutria took us out in prayer.

Name-O-Rama

Link to Name-O-Rama on Twitter

—-Bubba Sparxxx

Hacksaw had a good word and discussion on his trip with Round Up.

11 HIM’s got better today as the story of my homecoming game in 1994 was told.

The Thang -(At the tennis courts)

• 20 x  X-Crunches – mosey down
• 20 x  X-Crunches – mosey back
• 20 x X-Crunches 6 Burpees – mosey down
• 20 x X-Crunches 6 Burpees – mosey back
• 20 x X-Crunches 10 Burpees – Nur down
• 20 x X-Crunches 10 Burpees  – Nur back
• 20 x X-Crunches 3 Burpees – at each light posted
• 30 Squats – lunge walk to light post
• 30 Squats 5  Burpees – lunge walk to light post till the beginning of the first court.
• 20 x X-Crunches 6 Burpees – mosey down
• 20 x X-Crunches 6 Burpees – mosey back

Time is up – Pledge and COT.

Mayor was  right. I do not remember, but I probaly did the cocaine.

Announcements

• Convergence at Downtown on Saturday.

Big Pappy

Side straddle hop 25, 4 count

Push up 20, 4 count

Squats 25, 4 count

Pull up 3 sets 10

Run

Wide arm push 3 set 25

Squats, 3 set 25

Military press 25, 4 count

Modified crunch 25, 4 count

Over head clap, 25, 4 count

Leg lifts 25, 4 count

Clapper 25, 4 count

Run

Backward run

Push up 20, 4 count

Supine bicycle 25, 4 count

Bear crawl two courts

Close hand push up 10 count

Jumping jacks 4count

8 count push up

Squats 4 count

Push ups

Pull ups 10, 2 sets

Run

Incline push ups 20, 2 sets

Regular pus up 4 count

Lbc 4 count

Run

Wide arm push up 4 count

Big boys sit up 4 count

Run

Stagerd push up

Lung walk

Close had push up

Flutter kick

Bear crawl

CDD

Duck walk

Military press

Over head clap

Clapper

Leg lift an scissors

Stretch

Warm up 10 IC

SSH x 10

Seal Jacks x 10

Hillbilly x 10

Toy Soldiers x 10

Freddie Merck’s x 10

Dying Cockroaches x 10

LBC x 10

American Hammers x 10

Merkins x 10

Mosey to the parking lot at Rankin Elementary and start 11’s.

1 set Monkey Humpers  and Mike Tysons.

2 set Dips and Incline Merkin

3 set Goofballs and SSH

Mosey back to the start for some time work. Perform an exercise for 2 min. Then run a lap around the parking lot. After each lap switch exercises. Exercise are:

Burpees

Nolan Ryan’s switching arms every 5 reps.

Morocco’s. Night clubs

Squats

Convergence. 10/2 

We ran.

Warmup IC

Merkins

1 Burpee

Squats

1 Burpee

Walking Lunges OYO

1 Burpee

LBC

1 Burpee

SSH

1 Burpee

Merkin Mile

25 Merkins then run 400 Meters.

Complete 4 rounds.

25 Squats and run 2x

25 LBC and run 2x

Mosey back to the start.

Cool down IC

Squats

Merkins

LBC

WW1

SSH

Imperial Walkers

Hillbillies

The exterior we have is a byproduct of the interior.

Thanks men!!
Pockets

Extinction run

Convergence 10-2

Christmas Town 5K

Service items for freight