Fitness, Fellowship, Faith

Day: September 29, 2021

Mnt Hollywood

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 

Midoriyama

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

Stormy days!!

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

Bootcamp at Snowbird

I joined a group of 12 great men for a trip to Snowbird for the Be Strong mens retreat. A few guys were talking about a 7 mile run on Saturday morning. YHC had no interest in that but I wanted to get up an at ’em so I volunterred to Q a bootcamp for those who were interested. 5 men showed for a workout at our new Mountain Man AO in Andrews, NC. Sparky and Pizza Man ran 7 miles as we worked out so they get credit as well.

Warmup: We started off in the Snack Shack with the typical warmup stuff. Side-Straddle Hops, Toy Soldiers, and some yoga-ish stretching.

Thang: Considering I only brought one pair of shoes, I had no interest in running in the grass and getting my shoes wet so we mosey to the basketball courts.

BOMBS – 50 burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boys, 250 Squats. Mayor tried to add an extra B but we weren’t having it!

Next up – Trumps Wall. 10 Oblique Crunches, jump over the GaGa ball wall, 10 Decline Merkins, jump back over yhe wall, repeat 5 times. Wirenut had to skip out a bit to talk to a man about a horse, be he rejoined us later.

Mosey to the Coop stairs. Everyone holds an Al Gore while each Pax runs up and down the stairs. It was slick from the dew so we only made one round per Pax. We took the scenic route back to the Snack Shack.

With a few minutes left, each PAX called an exercise in a round of Mary. Time!

COT: lots of prayer requests including Rockabily’s cousin, Pappy, and 5k runners. YHC took us out in prayer.

Snowbird was a great experience. Due to injury, I couldn’t workout last time I went up there so it was cool to get some work in this year. As expected, 2nd F was on point. Many laughs were had among all men and Allen Tate even realized he has a love of snakes…or at least one rubber Copperhead from eBay. Sparky proved he can get there in less than 6 hours. Most of us got in a nice hike to the Wesser Fire Tower as well. Most importantly, the messages were great and I know I personally took away several things that will help me be a better Christian and a better man. I am confident others did as well. If you haven’t been to Snowbird, go next time and pick up the Q while you are there!

Gameday…Time to Grind

There were HIM a plenty at the Yank this morning. Unfortunately, only 6 were willing to take the beating that YHC had planned out. The rest of them went to listen to Roscoe’s rat-tail friendly trash metal. This is what happened to the brave few…

After Roscoe’s warmup we moseyed up, around and through the park to the track of the former Belmont Middle School. What laid ahead can only be described as our destiny, The Wolfpack Grinder. It’s the best gameday workout known to man.

At one end of the track the PAX would do:

  • 20 Prayer Squats IC and 20 Merkins OYO
    • Run 1/2 lap
  • 20 Prayer Squats IC and 20 Mountain Climbers OYO
    • Run 1/2 lap
  • 20 Prayer Squats IC and 20 Merkins OYO
    • Run 1/2 lap
  • 20 Prayer Squats IC and 20 Mountain Climbers OYO
    • Run 1/2 lap
  • 20 Monkey Humpers IC and 40 LBCs OYO
    • Run 1/2 lap
  • 20 Monkey Humpers IC and 20 Plank Jacks OYO
    • Run 1/2 lap
  • 20 Monkey Humpers IC and 40 LBCs OYO
    • Run 1/2 lap
  • 20 Monkey Humpers IC and 20 Plank Jacks OYO
    • Run 1/2 lap, turn around and head toward the Pit

On the way to the Pit we stopped at the shelter for 20 dips IC. After that we stopped at a curb and did 40 or so Rocky Balboa’s IC.

Once we got to the Pit we taunted the slow moving group of dudes with our high speed, exciting routine of 11’s. You know the routine, do 10 on one end and 1 at the other, increase and decrease the numbers until you flapjack the reps.

  • At the wall we did Donkey Kicks
  • At the highway barriers we did Derkins

We had a few minutes left over so we headed to the amphitheater for some Mary. We all had time to get in our own choice of exercise.

A special treat was having Brutus lead a round that started off slow, ramped up the intensity and then back down to a stop. It was masterful! When YHC asked why he hadn’t ever Q’ed over here, he said that he was taking some time off from Q’ing. Me thinks we have a gem of a Q that needs to share his expertise. Go Brutus!

We met up with the low intensity guys at the statue for the Pledge and namorama. Roscoe posted all the prayer requests and announcements on his backbast.

Thank you for the opportunity to lead men! AYE!!!

 

Update: No doubt thanks to our efforts with the Wolfpack Grinder the mighty Wolfpack earned a big WIN against the stupid Tigers on Saturday. GO WOLFPACK!!!

 

Last time Qing Prison Break!

We got some work done at PB this morning! This was my last time at Prison Break as the site Q. It has been a great opportunity to lead this AO weekly for the past two years but Montross will be taking over next week and he will crush it I’m sure!

thank you all for the constant support and helping me become a better runner, leader and man!

Convergence downtown Saturday

Extinction run Nov 6
Service project items- apple sauce take them to broke

Prayer Requests
Each other
Big Pappy
Pax moving
People that are sick
Guy in F3 died down in Beaufort
SA father in law

 

Sparky took us out!!

Lessons Learned in Mt. Hollywood

Warm-up

  • SSH (x15);
  • Toy Soldiers (x15);
  • Burpees (x5)

Mosey to the hill .

Triple Nickel: Werkins & LBC

Mosey over to an area where there is a pallet of bricks.

Started block work with

  • Flutter kicks with arm straight out over head in cadence.
  • American Hammer holding bricks, in cadence.  Then ran a lap around the parking lot
  • SSH, in cadence.
  • Lunge walk with shoulder press across the parking lot.  Then ran a lap around the parking lot.
  • Nolan Ryans, in cadence
  • Ground Pounders, in cadence.

During the Nolan Ryans exercise we received a brief history lesson from Virus on why they were called Nolan Ryans.

Moseyed back to the start.  And had time for some Wave of Merkins.

 

 

 

Ladder Work and Some Dora

First cool weather of the season time to put in some work. Quick disclaimer and we’re getting to it. No real warm up due to the fact that the work involves an ascending ladder of reps and sets with some sprints and recovery stretches between rounds. Each round consists of work from previous round with the new exercise for new round to be added.

  • Round 1 – 5 Burpees
  • Round 2 – 10 Big Boys
  • Round 3 – 15 Mericans
  • Round 4 – 20 Flutters
  • Round 5 – 25 Squats
  • Round 6 – 30 LBC’s
  • Round 7 – 35 Bench Dips
  • Round 8 – 40 Mountain Climbers

Now for some DORA

  • 50 – Big Boys
  • 100 – Mericans
  • 150 – Sumo Squats
  • 200 – LBC’s

Mosey to the Flag. Caught up with West Side who is finishing up with his IPC. Pledge it out and COT.

Prayer Requests

  • Spackle and family
  • Big Pappy and family
  • West Side and family
  • Stogie’s job situation
  • JJ5K Participants
  • Snow Bird Travelers

Announcements

  • Convergence Downtown  Sat. Oct. 2 at The Rotary Pavilion Downtown Gastonia
  • Gaston College 5K Sat. Oct. 2 at 0830

Great Job out here today guys. Thanks for the push.

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