Fitness, Fellowship, Faith

Day: November 4, 2021

Redemption Q

After last week’s fiasco, Dr. Seuss allowed me to take the Pub Q as I think he was excited to run a “new route” that was promised.  I don’t know if he liked it because he was already gone when I returned for COT.

Defib texted me last night to see if I needed a wake up call.  I sent him the appropriate one finger emoji.  I arrived six hours early and shortly thereafter found EZ Rider getting his two miles of EC in to keep him on pace for his 50 mile week.  It was about 42 and drizzling rain…perfect running weather.  Olson pulled in next along with Stroganoff, Virus, Defib, Dr. Seuss, then JJ and Waterboy arrived on foot.  Sargento came in with a minute or two to spare as is his culture.  Disclaimer given and then the “new route” described.

Here is the route:

Gaston Day School Road

Left on E. Perry Street

Right on Lee

Left on New Hope

Left at Times Turnaround at Dixon

Run to Burtonwood and run back.

The pack stayed together for the most part for the first 1/4 mile and then the lead dogs took off.  JJ, Stroganoff, and YHC were the six for the first half and then Stroganoff ate his spinach and picked up the pace by about two minutes per mile on Perry Street.  JJ had mercy on the Q and returned to help push me home.  The Chad 1000 training means I haven’t been putting in the road miles recently and it showed today but the leg felt pretty good so there is that!  There is no need to feel sorry for yourself when stricken by injury or you have a setback.  Just do what you can do and carry on.  Once you are in shape it is easier to get back in shape, you just have to do the work.

Speaking of doing the work, I hope everyone participating in the 40 Day Challenge is staying in the game.  Tomorrow you will be halfway done.  Keep being disciplined with what you eat and drink and make a positive difference in your health.

Announcements:  Extinction Run this Saturday

Prayer Requests for Queso’s knee, GSM Co-workers battling tragedy, Defib’s 2.1, my buddy Tim Jones with a recent cancer diagnosis, YHC’s FIL and M

Roscoe

 

What was that?

In what was the Saludatory running of Members Only, YHC laid out a new route for the PAX (aren’t they all so far) because we here on the east side of the county like variety! Most of us were able to complete the route without getting lost or taking wrong turns. It was Halloween morning. This is what happened…

We ran north, took a right on Keener, a left onto Woodrow, right on Main Street, through the Bojangles drive through, EC through the McDonald’s drive through, then south on Catawba back to the start.

Everybody was present and accounted for but only one driver honked at the person dressed up for Halloween. That guy had a carrot costume on. Really weird…

Announcements: Extinction run this Saturday at Primal Brewing, give blood Wednesday November 10, Christmas party December 11

Prayer requests: PAX looking for jobs, Billy Ray (Quiche’s 2.0) senior year recital this Friday, Gavel started new job

Thanks for the opportunity to lead men. Aye!

Burpees and hill work

Warm up

25 SSH IC

5 burpees

20 SSH IC

5 burpees

15 SSH IC

5 Burpees

10 SSH IC

5 burpees

 

Mosey to the courts and partner up!

Booyah Merkins to 10

1 Booyah Merkin then each partner run to each side of the courts and get two burpees.
Repeat until you you get to 10 booyah merkins.

circle up for some plank work!

10 plank jacks

10 merkins

20 plank jacks

10 diamond merkins

30 plank jacks

10 wide arm merkins

40 plank jacks

5 burpees

20 squats

5 burpees

15 imperial walker squats

5 burpees

10 jump lunges

mosey to the corner to rack and stack!!!

5 burpees

5 burpees, 10 squats

5 burpees, 10 squats, 20 mountain climbers

5 burpees, 10 squats, 20 mountain climbers, 40 shoulder taps

sprint to the last corner to finish this section of the workout!

mosey over to my favorite spot in Folsom THE HILL!!

we started out with Dora

50 mike Tyson’s

100 LBC

150 Merkins

We had 5-6 minutes left so we sprinted down the big hill to the bottom and caught 20 squats then a all out run up the hill back the start and caught 20 squats to finish up!

PLEDGE

Announcements
Extinction run Saturday
Blood drive next week
Christmas party December 11
Big Pappy needs wipes for ministry

Prayer Request
Big Pappy family
SA family
Achey
Kid that died in a car wreck
James Goudelock

I took us out.

thank you for opportunity to lead this morning! It was fun as usual. I’d like to see some of those guys that use to post at Folsom back out! Don’t let laziness take over! It takes effort EVERYDAY to be better so there is no excuse to not be there or at least somewhere getting better. Push yourself to the max!!

RoundUp

 

That was a lot of running at TRB

WARM-UP

  • SSH, Air Presses, 4-count Slow Squats, & that Plank-Stretchy-thing

THE THANG

  • BLIMPS
    • Used the streetlights in Cramer Woods
    • Escalator-ish Suicides, with cumulative exercises, performed at each streetlight, then run back to the first streetlight.
    • ‘B’ – burpees 5x, ‘L’ – lunges 10x (count one), ‘I’ – imperial walkers 15x (count one), ‘M’ – merkins 20x, ‘P’ – plank jacks 25x, ‘S’ – squats 30x
    • On each return trip to the first streetlight, knock out 10 LBCs
    • BTW, for future reference:  The streetlights are spaced WAAAAY further apart than the telephone poles are on the 8th Street hill at The Goat.
    • We probably knocked out over 2 miles on this routine, alone.
  • B.O.M.B.S.
    • Partner work along the front of the school
    • Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (125x).
    • For each run, we went from StartEx to the end of the school’s canopy and back.
  • MARY for about 2min

TIME!


COT

Pledge

Announcements

  • Christmastown 5k in Mcadenville  11/27
  • Blood drive, Nov 10  Sign Up!
  • Extinction Run, 11/6,   Benefits Gaston County Young Life  (need more runners to sign up!)
  • 40-day Challenge
  • Rudolph’s farewell Q – 11/13 @ Gashouse
  • BOS’ Beer Run, on Black Friday (stay tuned for more details)
  • CHAD 1000 on Nov 11
    • All proceeds of the Chad 1000X fundraiser will go to support Veteran Mental Health Initiatives.
    • Read more about it here: https://chad1000x.com/
  •  F3 Nation Give 2 Give  fundraiser opens 11/1 and will be open through end of November.
    • Purpose/Mission:
      • Continue supporting the growth of F3 Nation
      • Create a sustainable future for F3 and F3 Foundation
      • Grant more monies to local communities/organizations in need throughout F3’s footprint

Prayer Requests

  • Pillager’s surgery and quick recovery
  • Queso’s knee and MRI
  • Happy (belated) birthday to Nutria !
  • Pax on IR
  • Pax looking for jobs (YHC has been taken off of this list, as of Tuesday)
  • From YHC to the PAX – Gratitude for the prayers, support, and assistance during my job search.
  • Upcoming VQ! – Tricycle will lead the beatdown on Nov 11th at the The Goat.  Post to support him!

Nutria took us out in prayer.

Name-O-Rama on Twitter

 

Thankful for the opportunity to lead,

—-Bubba Sparxxx

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