Month: October 2021 (Page 1 of 10)

It was a great day at Midoriyama where many HIM’s got better and learned about Medal of Honor recipient Roy Benavidez

If you don’t know his story take 25min and listen.

Warm up:

• 10 Burpees x2
• 20 Big Boys x2
• 30 CDD x2

The Thang

• • Mosey to field
  • Back and forth 20 mountain climbers on each side
  • 20 Dips- Bear Crawl 40 LBC’s
  • Hills – 20 merkins on top 20 V ups on bottom
  • Sprint 10 yards – 3 burbees across the field
  • Nur and lunge walks across the field
  • Spints and imperial walkers
  • Sprints and merkins
  • 20 Mike Tysons and 20 Rocky Balboas back and forth in the parking lot
  • Mosey to the turd shack for hip clappers
  • back to the lot for more Mike Tyson and Rocky Balboas
  • Burpees, squats and merkins and we made our way back to the flag.

Thanks for the opportunity to lead.

Big Pappy

Several HIM’s got together and learned about “Mad” Jack Churchill and put in some work to better themselves.

The Real Story of “Mad Jack” Churchill—a Rare Breed of Warrior

Warm up:

• 20 Goofballs
• 40 Imperial Walkers
• 10 Burpees

The Thang

• 20 Mike Tysons x2
• 40 Rocky Balboas x2
• 60 Moroccan Nightclubs x2

At the Tennis Courts

• Duck Walk 3 courts, sprint to the end. x2
• Karaoke 3 courts, sprint to the end x2
• NUR suicides
• Merkins 10 x 20x 30 x 20 x10
• Sprint Suicides
• Lunges 10 x 20 x 30 x 20 x 10
• 4 corners
  • Bear Crawl the width
  • 10 Burpbees at the corners
  • Sprint the length
• 40 Corners
  • Bear Crawl the width
  • 50 LBS at the corners
  • Sprint the length
• 100 Moroccan night clubs more sprints

COT, then pledge

Now is the time to get you some when it’s 48 degrees outside. So if you’ve been using that sorry ars excuse that it’s too hot outside well then that shit don’t apply not more. Layer up Buttercup and get your ars out here!!

I get there a little early, about 10 minutes, and as I’m stretching out on the ground I hear what I think is am M1 Abrams tank rolling into the parking lot. Nope, it’s just El Toro with his new toy. I love it!!

Boudin takes the warm up, then Gahouse and Painlab part ways.

We circle up for a focus on what….? You guessed it, arms and core.

We do a few warms up ourselves with arm circles, side-side twists, Don Quixote’s and squats and over head press without coupons.

Set 1: 50 sec/10 rest – crunches, American hammers, mountain climbers, big boys, reverse crunches, heels to Heaven. R&R

Set 2: 50 sec/10 rest – merkins, triceps dips, incline pushups, overhead press w/coupon, shadow boxing, burpees. R&R

Set 3:50sec/10 rest (w/coupon) – curls, close grip curls, deltoid fly,  mantis curls, extended curls and an extended reach out with coupon. I have no idea what to call this cause I made it up.  R&R

No time for Mary, but maybe next time!

I hadn’t Q’ed in a while, so it was good for me to get out there and brush up on my trivia questions.

Started with a mosey the long way around to the pavilion where we did some Corewood.  Several ab exercises.

Mosey up the hill to the other pavilion where the pax had to do the following in whatever order:
– 5 pull ups
– 10 step ups
– 20 derkins
– 1 lap around the track

Rinse and repeat two more times.

Up to the old middle school for a 30, 40, 50 and 60 second wall sit.  In between each wall sit we did 10 hip slappers.  It was during the wall sits that several jokes you wouldn’t tell around your mama were heard.

Back to the track where the pax partnered up.  Each pax had to do 50 merkins, 50 squats and 50 flutter kicks.  The partner did overhead claps when it wasn’t their turn.

Then we did some half pipes with flying squirrels, monkey jumpers and plank jacks.

Still a little time so it was over to the fountain for some Mary.

Of course there were trivia questions mixed in and the pax did pretty well, overall.

Pledge

Announcements
– 11/6 Extinction Run
– 11/10 blood drive
– 12/11 Christmas party
– There is a service channel now on Slack

Prayer Concerns
– Bourbon chasers

Since Sister Act was appointed as site Q, I stepped up and helped him with the Q on his first weekend taking over.  There were discussions about going pole to pole and WODs (wads) in the office.  Both will get you fired.

Warmup:  Mosey a lap, Gravel Pickers, arm circles, cherry pickers, ROL/LOR

Thang:  Mosey to square doing 10 merkins at every power pole.  There was some chatter about me saying every pole including lights, but looking down the road, it was quickly identified as the wooden power poles.  Once we get to the square and 290 merkins later, we do 25 squats, 25 flutters and 25 CDDs (was merkins, but who knew there were so many poles).  After complete, run a lap around the square.  Repeat X2.

Bear crawl around driveway arch and lunge walk back to start.  Turn around and bear crawl back the way you came and lunge walk to stairs.

At stairs do 5 calf raises at each step up and down.

Mosey to library for triple nickel (Bobby hurleys and mountain climbers).  Zombie walk to get the legs nice and toasted back to the start and circle up for 30 second plank, leg lifts in cadence, 10 plank obliques each side and fin’.

Announcements:  Blood drive, Extinction run, Christmas party, F3 service packet delivery.

Prayers/Praise: Stogie’s Dad with health issues, Wirenut 2.1 nuptials and Aunt with health issues, Mayors grandfather in rehab after fall, Sister act, Stogies job, Gastonia and all other PDs.

we ran this morning, the weather was just cool enough to feel good when you are running.
it was great to see 16 of us gettin after it.

strong Werk!

During the COT we talked about the extinction run coming up. Broke suggested that you run until the Bar opens.
I agree 1000%.

prayer request: goudlock family, each other, Christmas Party sign up! look on slack or see a sight Q.
Mr. Rayfield, with colon cancer, rockabillys family, Mayor’s wife, two young children who were recently burnt and are in the burn center in GA. Broke had a co-worker lose a family member.
Praise report: Brokes Daughter as an ordained minister for her church!

Announcements: Extinction run 11/6/21

The Bed Pan is FULL!

Fifteen hard chargers joined me at The Storm for a little work with a smile.

No FNGS so a quick disclaimer was given and we were off.

Warm up:  15 Side Straddle Hop IC / 15 Imperial Walkers IC / 15 Grass Pickers IC / 15 Mtn. Climbers IC / 15 Morrocan Night Clubs IC and 5 Burpees OYO.

Mosey to the guardrail two rounds of Derkins / Dips and Incline Merkins.  Round one 10 each IC. Round two 10 each OYO.  Mosey the long way around a few parking lot islands towards the front traffic loop only to turn back towards the school for some step ups.  50 step ups counting right leg.  Always some confusion…

Main event – BEAR with ME.  The SMILE edition.

Starting at the end of the parking lot Bear Crawl through the parking space, across the aisle and the next parking space stopping at the line in the middle.  Complete called exercise and bear crawl to the next line.  Two rounds were completed for an enjoyable out and back.  It went like this…

Think SMILE while you Crawl and you might remember the next exercise.  Crawl to first exercise; 50 Squats / Crawl / 50 Merkins / Crawl / 50 Imperial Walkers / Crawl / 50 LBC / Crawl / 50 European Plank Jacks.  I know its a stretch but I could not come up with an E.  / Crawl to finish.

The return.  Crawl to first exercise; 50 SSH / Crawl / 50 Monkey Humpers /  Crawl / 50 Intermittent Wipers (count both sides) / Crawl / 50 Lunge (count both) / Crawl / 50 European Mtn. Climbers…same excuse. / Crawl to end.

As time was near we moseyed back to the flag to join the running Dirt and ailing Breaker for some rapid fire Mary. The PAX jumped in with five or six sets of exercises before time was called. No time wasted here.

Announcements:

Extinction Run 11/6 at Primal 0900

Blood drive 11/10 see slack for sign up link. Still lots of openings

Christmas Town Run 11/27

Christmas Party 12/11 – RSVP details in slack

Prayer Requests:

Pax on IR, Pax seeking employment, Families, Children and our Nation.

YHC closed in prayer.

Good work today men.  I’m not sure how many of you smiled during this workout but I hope you enjoyed it anyway.  Always a good time leading this crew.  Til next time!

BOS out!

Well, YHC signed up to Q The Goat prior to the foot issue. What does the wienke look like with no running /high impact exercises involved? Why not a coupon workout? Bring the Bunker, Bulldog, and Pain Lab to The Goat. Great idea Breaker! Also gives YHC an opportunity to work on cadence call.

It’s 5:30am and Tesla is rolling in hot as usual! Time to get to work.

Disclaimer – No FNGs so abbreviated.

Warm-up

YHC loves to warm-up with SSH, but not today due to foot issue.

• Don Qs x 15 I/C
• Imperial Walker x  15 I/C
• Moroccan Nightclubs x 20 I/
• Telsa’s stretch, reaching for the sky

The Thang

In the back of YHC’s p/u truck, was our favorite, The Cindy’s. Each Pax grabs a cindy and then lines up on Main St for the called exercises. At this point, the PAX were very happy and pleased with what was in store for them! 🙂

Curls x 10 I/C

O/H Presses x 10 I/C

Squats x 10 I/C

Chest Presses x 10 I/C

Blockees x 5 OYO

Rifle carry the cindy down mainstreet to the post office and back.

Rinse and repeat 5x

Next – grab a spot on small brick wall by the bike racks

• Dips x 10 I/C
• Derkins x 10 OYO
• Dips x 15 I/C
• Derkins x 15 OYO

Form a circle and all on your six for some Mary

LBC x 20 I/C

Flutter Kicks x 20 I/C

American Hammers x 20 I/C

Rinse and repeat but x 15 I/C

Side plank hold for 80 secs on right and then flap jack to left side for another 80 secs.

Wow how time flies, it’s now 6:15am. Good work men!

COT

Announcements

Extinction Run on Nov 6th….Need more PAX to sign-up

Blood Drive in Belmont on Nov 11th, less than 50% of the available slots are filled. Need some PAX to sign-up and give some much needed blood. See Service channel on Slack for more details.

Christmas party December 11th.

Prayer request

PAX on IR, looking for jobs, and dealing with issues.

YHC took us out in prayer.

Thank you men for allowing me to lead you this morning. There are things I am working on to become a better leader. Recognizing your weaknesses and doing the things that make you uncomfortable overtime, enables you to overcome those weaknesses and makes you stronger.

Breaker Breaker