Lots of PAX , one FNG and 3 PAX that wouldn’t stick around and lots of rain. 1 route planned and other routes used. Threat of stealing the Q.
Some people were in a hurry for their iced coffee.
Good work today guys!!
Day: January 2, 2022 (Page 1 of 2)
Rocky 4
Warm up.
Gravel Pickers
Patented Left over right.
Patented right over left.
Plank with stretches incorporated.
SSH
Calf raises.
Overhead Claps
Switch off to Freight for some endurance work. Mosey over to the street.
5,5,5
5 Imperial Squat Walkers at the bottom of the hill
5 Rocky Balboa’s in the center of the hill
5 Dirty Hookups at the top of the hill.
Back to the pavilion parking lot. Partner up.
Dora 1234
Partner 1 runs to the end of the parking lot and back while other partner is working.
Exercises are
WW1 100
Triceps curls with blocks 200
LBC. 300
Jump rope 400
Mosey back to the start for some AB work. 5 Burpees for a train, 5 Burpees for the mumblechatter!
I am the last person who can tell you about relationships between a man and a woman. But from all the podcast and preachers and teachers I have heard through the years, a successful marriage can only come from a very tight unity.
In Rocky IV, Rocky has to defend the honor of his fallen friend and his country. But it isn’t until his wife shows up and gives him 100% of her support that he gains the strength that he needs. He didn’t need motivation, he needed support!
Your wife needs you as much as you need her. Together with God you can achieve anything.
Balboa
Warm up IC
Gravel Pickers
Patented Left over right.
Patented right over left.
Plank with stretches incorporated.
SSH
Calf raises.
Overhead Claps
Mosey down to the stop sign. Sprint from the first light pole to the next. Then walk from the second pole to the third. Sprint from the third to the fourth. mosey over into the parking lot on the left and continue the sprints.
Mosey to the playground where there are sidewalk stations set up. Do exercise and run down the parking lot, around the island and run back. Move to the next exercise.
12 exercises, 12 reps for the 12 round knockout.
Exercises are as follows.
Pull ups
Running
Chest presses
Triceps extensions with bricks
Jump Rope
Squat with block
Brick fly’s
Alternating Merkins with one hand on block
Sledge hammer tire
Boxing Bag slam
Brick Punches
Merkins
In the last film, Rocky fights the current, younger champion. Everyone counts Rocky out. His trainer tells him that he needs speed to over come the champion. But Rocky doesn’t have the speed anymore. So his trainer says, “Let’s build some Hurtin Bombs”.
Men, as you get older, Make your leadership count! Listen, be slow to act. But when you do speak, make it count!
Rocky 3
Warm up IC
Gravel Pickers
Patented Left over right.
Patented right over left.
Plank with stretches incorporated.
SSH
Calf raises.
Overhead Claps
Let’s mosey to the baseball field.
In Rocky 3 he worked on his speed.
Circle the bases by doing side steps. 2 circles each side. Stay on your toes.
Mosey back to the front of the school.
Let’s Bob and Weave!!
There is a rope tied between the columns on the walkway. Practice your Bobbing and Weaving the whole length of the rope. Repeat when done.
Mosey to the field for some speed work.
40 Yard dash. Repeat several times. Walking back after each sprint.
Mosey back to the parking lot for some chalk work.
Each exercise is 25 reps. Mosey to the light pole and back after each exercise. Exercises are.
SSH
Rocky Balboa’s
LBC
Jump Rope
Squats
High Knees
Mike Tyson’s
Bob and Weave
5 minutes remaining let’s mosey to the start for some AB Mary.
In Rocky 3. Rocky breaks down and admits his fear. He admits that he is afraid.
Adrian tells him to push through the fear and give it his all. She asked him. “You are the one who has to carry that fear around. Afraid that everyone is going to take things away from you. That everyone thinks you are a coward. That you aren’t a man anymore”
Sometimes in order to gain others respect and to lead others; you have lead yourself. That grit and determination will make you more of a leader and will let others trust more in you.
For about the last six months, I’ve joined Waterboy on the journey down Gaston Day for EC prior to the mosey at The Pub. It’s helpful when you live exactly a mile from an AO. As YHC closed in on my run goal for the year, YHC was met with a surprise at the end of my driveway before the EC mosey. Flintstone and Whoopee were there waiting on me to run the mile that would get me one mile closer to my yearly goal. I want to thank them and all of the other PAX that have offered encouragement over the last couple of weeks as my goal got that much closer to a reality. It was greatly appreciated.
It was a very mild December morning so there was a good crowd gathered. Time to go…
The Pledge
The plan for the route was to run out of 2021 the way we ran into it. When Stroganoff Q’ed on 1/7/21, we ran:
Right out of The Pub onto Gaston Day School Rd til it turns into Armstrong Park Rd
Left on EAST Perry St
Right on Lee St
Left on S New Hope Rd
Right on Armstrong Park Dr
Right onto Armstrong Park Rd til is turns into Gaston Day School Rd
We ran the same route on 12/30/21.
Annoucements
Convergence @ Midoriyama (Oops)
Half Marathon – End of January
EC at Coconut Horse building up to Half Marathon
Prayer Requests
Sarlacc
Stroganoff – Co-worker had stroke
Termite – brother with cancer
Folks dealing with covid
Prayer to take us out
Until sometime in 2022…
Rocky 2
Warm up.
Gravel Pickers
Patented Left over right.
Patented right over left.
Plank with stretches incorporated.
Let’s mosey. Mosey down to the parking lot by the visitor side of the stadium.
Triple Nickel.
Clap Merkins
Sprint to other side
WW1
Mosey up to the big lot by the school for some strength work.
12 round knock out.
12 reps for 12 rounds. Each exercise is a round. Sprint to other end of parking lot and back after each exercise.
Sledge Hammer and Tire
Block Squats
WW1
Jump Rope
Moroccan Night Clubs with Bricks
Windmill with Bricks in hand.
Clap Merkins
Block or Brick flys
Squat Jump or Squat
Block chest presses or block air press.
Heavy Bag lift
Sprint
Mosey back to the start for 5 min of AB work.
In Rocky 2, Rocky tries to balance his manhood and listening to his wife trainer. He is a loss for what to do. He quickly shifts his focus to the only things that matter to him. His wife and family. He doesn’t care what happens in any other aspect of his life. Only what is going on with his family. Sometimes in life we have to focus on what is important and not all the noise that is in our lives. Men, keep your focus on God and family. Then the noise will quiet.
Its Christmas once again. This is the time of the year when movie sequels get played over and over again. Harry Potter, Indiana Jones, Star Wars and Rocky are among them. One of my Favorites, Rocky, gives us plenty of action. There is also examples of exercises we can perform to help us get stronger and scenes to show us how to train.
With the PAX rolling in and the weather awesome, lets begin!!
Rocky 1.
Warm up IC.
SSH
Calf raises
Squats
Grass pickers
Windmill
Grab some bricks from the truck. Start moseying.
Mosey to Glendale Ave. Rocky kept it plain in Rocky 1. So will we. Perform a Triple Nickel on the hill. Exercises are as follows.
Clap Merkins
Sprint up Hill
Squat
Return to the start for some round work.
12 round knock out!!
12reps of each for 2 rounds. Each exercise is considered a round.
Mosey around parking lot after each exercise.
Jump Rope
Merkins
WW1
Squats
Heavy Bag
SSH
AB Mary to finish up.
In Rocky 1 it was all about new beginnings. Going down a plain average life. Micky told Rocky that he was a bum several times. He told him how he had potential to succeed but was blowing it. Rocky would always just go alone, real easy going until someone made him mad. Then his fighting would show. Whether he was fighting for something good or fighting in the ring. His toughness would come through. We are not made to be average. We are made to be leaders. To fight for what is right when needed to, and to push through the pain that is in front of us. Rocky was given a break when asked to fight in the championship fight. He took advantage of the opportunity. He trained hard. Although he did not win, he proved to himself that he could be better than what he was if he tried. Let’s push ourselves in 2022. Let’s try harder than the previous year. Not just in our exercising. But in our relationships with other people and our relationship with God; in all areas of our lives. Let’s see where what level we take ourselves.
Prayer request.
Mayor’s wife friend
CMPD
Afghanistan. Oppression
With Christmas fast approaching, I took this Q with delight. I absolutely love Christmas. I love being around friends and family. So I thought I’d share this fun with you guys! So I got my music box and wrote a plan to listen while we worked. Only the mumble chatter out weighed the music. I’ll get a bigger box.
As the PAX teased Slaw about his shorty shorts, I kept a close eye on time. They are extra chatty today! With the PAX all here we began.
Warmup IC.
Grass pickers
SSH
Imperial Walkers
Merkins
LBC
5 Burpees OYO
Mosey up to the small field.
With plans of doing some exercises that I found at an elementary school; I changed at the last minute because I didn’t want the backlash. Here is what we did. Basic workout with Christmas music. 2 min of an exercise then switch to another. A break after every third exercise. Exercises are as follows:
Arm Circles
High Knees
SSH
Squats
Flutter Kicks
WW1
Low plank
Nolan Ryan
LBC
Merkins
Imperial Walkers
Moroccan Night Clubs
Seal Jacks
Mike Tyson’s
Mosey to the playground for a triple nickel.
Pull ups, Squats and SSH
Mosey back to the start. Ab Mary.
Although Everyone doesn’t like my music, ever. If you read this, Play Band Aid 30 for Mayor. He loves it!
Another great time at the premier afternoon AO.
Thanks guys!
Nothing special today. Some Rucked and most ran. See ya next week! Coffeerama was closed.
As I pulled into the park, I was greeted by the Old School EC club carrying the broken flag for Folsom. We gently set it up and they returned to their run as I continued to wait for some PAX to join me.
The men have shown up and time is ready. so we began.
Warm up IC.
Hillbillies
Toy Soldiers
Grass Pickers
Overhead Claps
One leg dead lifts
5 Burpees OYO
Let’s mosey.
Mosey stopping at various points to do exercises.
10 exercises, 10 reps for 10 stops.
Merkins
Squats
HillBillies
Nolan Ryan’s
Toy Soldiers
Moroccan NightClubs
CDD
Imperial Walkers
SSH
Mnt. Climbers
With the moseying not going to good, I stop at the horse track for several sets of Calf raises up and down the steps. Then Zombie walk 2 times from barrel to barrel.
Mosey over to the flag for a pledge.
Mosey to the tennis court.
Over Head Claps and Burpeethon 2-1 ratio.
2 OverHead Claps
1 Burpee
4 OverHead Claps
2 Burpees
6 OverHead Claps
3 Burpees
Continue pattern till Burpees reach 5.
Now we do AB mary for the last few minutes of time.
Volt, Its been fun working out with you! I see your improvements every time. And you talk more!!
Witchita, You’ve been impressive this year! Keep it up!
Gearwrench, It’s been nice getting to know you. Keep pushing brother. We’ve got your back!!
Stoagie, Keep pushing brother. But try harder! Some pain is worth it!
Broke, Thank you for your leadership!! You’re a beast!
Thank you guys! SYITG
Pockets