Fitness, Fellowship, Faith

Day: January 28, 2022

Merlot

I’ve been EHing a guy thru his mom (Lorri), a nurse who works in our office for a LONG time. The last time I saw this kid was 12-13 years ago. I was at a pool party for our office within a year or 2 of moving here (sometime around 2007) and there were two 13-14 year old kids in the front yard playing wiffle ball. I have kept up with Matt over the years-his mother is someone I really respect and she would share with me how he was doing at Clemson then his time in the army and most recently when he proposed to his girlfriend. My advice to her was to tell him to give her the ring ASAP if she was the one. No more waiting around. Lorri, his mother, made it clear she thought this was THE GIRL and all I could think about was me in that situation sitting around waiting for the right time and letting her slip away. Jump ahead a few months and they are engaged and he is planning to move back to G-town. He was in town and wanted to post so Nutria was gracious enough to let me hijack the Q. I had 1 goal: make him Merlot. I figured I could PROBABLY do it. He’s only 25 years younger. He’s only been in the army doing crazy stuff for 8 years. He’s only 6’3″ and less body fat than I ever was. What could go wrong…….?

We started with a brief disclaimer and intro of Matt to the group, hit the pledge, and mumble chatter ensued quickly during the WU. We did some SSH, squats, and merkins then moseyed to the Planet Fitness parking lot for some starfish/4 corners thing. Each corner was exercise X 10 reps and every time we crossed the center we did 3 burpees. The exercises were SSH, BigBoys, Jump Squats, and Merkins. Next we moseyed to the wall for some of my love language, as JJ put it. Hip Slappers were on the menu. We discussed the 5 core principles as we moseyed across the parking lot after each set of HS. We did 5 then moseyed, did 10 then moseyed, did 15 (Merlot was rumbling at this point) then moseyed, did 20 then moseyed……….Son of a Nutcracker, I am about to die…….did 25 HS all in cadence. During the mosey we talked about each core principle. JJ corrected us with the “men only” which really is “open to all men” principle-good clarification…..that is why we still have Mayor with us, right? Move on after I swallow some Merlot to keep it down. Mosey to the wall at Food Dog for some Donkey Kicks-extra points for Stinky Bird for the donkey noises. Think we did either 2 or 3 sets of 10 then moseyed to Gastone’s Hill. Somewhere along the way we also talked about the mission (to plant, grow, and serve….) as well as the Credo (leave no man behind, but …). Thanks again guys for being thorough.

Quick question: At what level of Kotter-ness do we need to re-name this hill? Anyone checking on Gastone? Anyone? Anyone? If you are reading this, how about sending him a text (704) 995-2497 and see how he is doing? I know he would appreciate that.

We started at the bottom and ran up doing 2 Merkins at each mailbox on the way up. Defib and FNG led the way, and I made sure no one got left behind…..if I was not the 6, I was pretty darn close. Props to Defib for pushing FNG-he apparently got his money’s worth finally at this point thanks to Defib. We nurred down the hill then headed home with 10 Merkins and 10 Monkey humpers at each light. I thought we would get back too soon so I added 10 big boys for the last 8 or so lights….not a wise move on my part but WTH? We got back in time for COT and namorama. FNG Matt was a groundskeeper at the golf course in high school so we named him Spackler from Caddyshack. I kicked my own butt with hip slappers. I think everyone got a good workout but unfortunately no Merlot…..

I checked with Spackler’s mother later in the day. She said he had a great time and was so tired he could only go to 1 CrossFit workout later that day…..so much for me pushing him so hard he would Merlot.

thanks for the opportunity to lead-Whoopee

Snowmagedon in Mt. Hollywood

I wasn’t expecting anyone to show up to Mt. Hollywood because of the snow and ice.  But one brave soul did show up Pilgrim’s Progress ventured out.

Started the workout moseying to Ida Rankin Elementary beneath the shelter.

Warmup:

10x SSH

10x Toy Soldiers

Workout:

Set 1:  5x Burpees, 10x Merkins, 20x Squats – Run a lap around the parking lot.

Set 2:  20x Flutter Kicks, 30x CDDs, 40x Bobby Hurley – Run a lap

Set 3:  20x Plank Jacks, 30x LBCs, 40x Mtn. Climbers – Run a lap

Next,

One person did People’s Chair while the other person ran a lap, and then we would flip-flop.  Next, we did People’s Chair with Air Presses while the other person ran a lap.  Finally we did People’s Chair with a march while the other person ran a lap.

Moseyed back to the Middle School Parking Lot.  We then found a undisturbed  patch of snow and created Snow Angels (in cadence).

Did the pledge of allegiance,  announcement and prayer.

The End.

1/28/22 Tequila Sunrise

Short Disclaimer

Pledge – Half of us faced the shovel flag and the other half faced the flag at the school.  We were equally enthusiastic about this under-utilized practice though.

Warm up:

Goof Balls IC x 30

Toy Soldiers IC x 20

Moroccan Night Clubs IC x 41

 

The Work:

Mosey to Glenmere neighborhood.  I asked the PAX if they wanted to do Partner Dora or Individual Dora.  I heard two votes for Partner Dora so we did Individual Dora.  Merewood Rd and Glen Arbor Drive combine to make a loop through the neighborhood.  There are 10 streetlights along this route.  Lap 1 – Run the loop doing 10 Merkins at each light.  Stop in front of Buckeye’s house to do 15 Monkey Humpers.  Hopefully his RING doorbell picked up the group doing these.  Lap 2 – Run the loop doing 20 squats at each light and 15 Monkey Humpers for Buckeye.  Lap 3 – Run the loop and do 30 core exercises (PAX choice) at each light and of course, 15 Monkey Humpers for Buckeye.

Mosey to the entrance of the neighborhood to do 5 Burpees for the train.

Mosey back to the flag.

Lots of good conversation by the PAX today.

Thanks for following me today gentlemen.

Dirt

 

Announcements:

Happy Birthday to Nutria’s M

F3 Retreat next month.  See Sargento for more information

Q school will be held sometime in the near future

 

Prayer Requests:

Tesla

Breaker Breaker

Gumby

Other PAX on IR

A cold one at the Pub

10 Eskimo wannabes showed up in 23 degree weather at the Pub for a nice brisk 5 mile mosey.  No one froze to death, no reported frostbite and all were better off for having posted.  Remember that that which does not kill you makes you stronger.  Resolve yourself to push yourself mentally and physically everyday

Announcements:

Ruck from the Ricky Bobby Sat Feb 5th 10 am

Prayer requests:

Boudin’s wife

Linus’s family at passing of his father

Sargento’s church friend with leukemia

Folsom – ‘Cherryville’

YHC arrived for a little EC and Volt did too.

Clock strikes 0530 and time to get to work.

Great to see an old friend, Westside, back out in the gloom all swollen up for all the gym work he’s been doing

Warm-up:

Gravel Pickers IC x 10

Right over Left and stretch

Left over Right and stretch

Arm circles forward and backward

The Thang:

At each light pole plus split in the road total of 10

1 burpee, 10 merkins, 20 shoulder taps

Up to the park entrance

4 minutes of Cherry pickers

pledge

mosey to the horse track and the Trump Wall area

Triple nickel:

use the black handrail for back pull ups (5 wide arm, 5 regular, 5 close hand)

run to Trump Wall climb and 10 hand release merkins, climb down Trump Wall

do 10 dips on bleachers

Repeat above for 5 reps (Sarlacc Triple Nickel)

4 minutes of Cherry pickers

Volt and Stogie leave

Indian Run back to main parking lot (2 burpees for guy in back)

Circle up for Iron Hulk 1:4 ratio (1 merkin: 4 arm press)

We made it to 10, 10 merkins: 40 arm presses

4 minutes of Cherry pickers

Time Up

COT:

I spend time talking about the Whetstone and Shield Lock program and why it’s important and what it is.

Announcements:

The Retreat at Flat Rock, see Sargento, SMR needs runners see Haze

Prayer Requests:

Many mentioned see prayer channel on Slack

RoundUp took us out

I’m Sarlacc and I’m out

Two Man Canoe

Downtown had an open Q spot, so I was thinking of taking it again this week if nobody else stepped up. Ball Joint asked me about a Co-Q, if it was available.   Two Canoes are better than one, let’s do it!!!

Warm-Up with Ball Joint

20 SSH, 1 Burpee

15 Abe Vigoda, 2 Burpees

10 Toy Soldiers, 3 Burpees

10 Gravel Pickers, 4 Burpees

The Thang:

Ball Joint handed over to me for the first part of the workout. Mosey towards the main street stopping for 5 Burpees, 5 Mike Tyson’s, 5 Imperial Walker Squats, 5 Peter Parker’s.  Mosey down the road, stopping for 10 Mike Tyson’s, 10 IW Squats, 10 Peter Parker’s.  Mosey to Franklin Blvd, stopping for 15 Mike Tyson’s, 15 IW Squats, 15 Peter Parker’s.

Mosey across the street to the small brick wall at the church. Start with 10 Dips, 10 Step-ups, 10 Derkins.  Then 15 Dips, 15 Step-ups, 15 Derkins.   Next we did 20 of each exercise.  Then back down to 15 reps of each exercise, and finish off with 10 reps of each.  Mosey to parking deck and hand off to Ball Joint.

Ball Joint loves to use old brake rotors for his workouts.  Today he had the bright idea to combine the Sheldon Cooper with brake rotors. Each pax grabbed two brake rotors from his truck.   It was awful, and it went like this.  Start with 1 Burpee, 1 Merkin, 1 Squat, 1 Big Boy at the bottom, carry your rotors up the stairs to the top level. Then do 2 Burpees, 2 Merkins, 2 Squats, 2 Big Boys.  Carry your rotors back to the bottom.  Then 3 Burpees, 3 Merkins, 3 Squats, 3 Big Boys.  Continue this up to 5 reps each, then work your way back down to 1 rep each. That was terrible!! Thank goodness he didn’t call 10-1 on the reps!!

Ball Joint hands it back over to me with time left. Mosey back towards the flag, stopping along the way for a little walk work.  We got in 2 rounds of 10 Hip Slappers (ic) & 10 Dirty Hook-ups (ic).   Then head back to COT.  Time for some Merkin Jacks here.  1:4 ratio of Merkins and Plank Jacks. Start with 1 Merkin, 4 Plank Jack’s. Then 2 Merkins, 8 Plank Jacks  Continue until 5 Merkins, 20 Plank Jacks.  Finish the workout up with 10 Burpees. Time!!

 

Announcement: Q School sometime 🙄, EH Ruck event 2/5 at 10:00

Nameorama

Prayer Request:. Had a lot. Let’s pray for all pax and families!!

Lots of fun this morning. Enjoyed the Co-Q with Ball Joint.  Way to push this morning men!!

SA

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