Day: March 1, 2022

Nice evening at Midoriyama.
Slaw, Broke, and Defib out for EC.
Little chit chat upfront.
Lots of mumble chatter about “I can’t believe that I have all the long legs on the P200. I can’t believe that Oompa has a 2 mile leg at the end. I can’t believe that I have to run 20 miles. Wichita has to run forever on his first leg.”

Time to go. All veterans. Brief disclaimer.
Suggestions only. Don’t get hurt. Two of the crybabies thankfully removed themselves from our presence to go run.
Circle up from warm up.
SSH in cadence.
Mosey to parking lot by turd shack.
Align on the line. One burpee at each line. 2 dozen lines.
Lovely. Thanks Slaw.
Back to start. Ascending LBC add one at each line. Omaha after 20 lines. Thanks Slaw.

Mosey to short soccer field.
On the way we lost another P200 runner. What the heck?
Ultimate Frisbee. Luckily 8 were left. Pair off.
One team caught everything.
One team didn’t.
Slaw missed the three wire and crashed into the barrier.
The odds were heavily weighed in one team’s favor like
Defib’s weight vest.
No severe injuries.
One team won, but, all returned to the flag as friends.
Def Leppard got called a war momma since Oompa is the War daddy. Then he cried about not getting to play frisbee.
It’s called listening to the Q and not listening to the bad influence type person.
Announcements
Visitation for Wichita’s mom tomorrow at 11 Love Memorial.
Upcoming races. Need driver for P200. Need driver for SMR.
Might need another runner too.
Some H.I.M. needs to step up and Q (pick up trailers, set up) the SFN at downtown April 9.
Sargento issued a challenge for Lent.
Prayer requests
Wichita’s family
Roundup family
Def Leppard’s wrist and M
Sister Act father in law
Lil Sweet friend Danny
YHC friend from the Marines who passed.
YHC friend from the Marines recovering from prostate cancer.
Others mentioned or not remembered.
Q Fail. No pledge.
YHC took us out in prayer.
Thanks for allowing me to Q.

I showed up Dirt, Virus, and Breaker Breaker were finishing up some EC. The PAX began to file in.

Disclaimer

Pledge

Warm up:

15 SSH IC

15 Imperial Walker IC

15 Moroccan Night Club IC

10 Merkins IC

Bubba Sparxx decided to show up.

10 Gravel Pickers IC

20 Squats OYO

Left on a mosey of the upper parking lot to return to the corner of the lower parking lot. Here we did Route 66 starting with Merkins then moseyed to the opposite corner of parking lot, but not before getting 5 burpees for the speedbump.

Once to the opposite corner we did Route 66 with Monkey Humpers then 5 Burpees for the speed bump before moseying around the top parking lot before rinse and repeat Route 66 using

CDD

Squats

Mosey around the top parking lot back to where we started.

Mountain Climbers with bear crawl in between

Reverse Lunges

Mosey back to light pole where we did warmup for some core work

30 Flutters IC

25 Hammers IC

20 LBC IC

20 Reverse Crunch OYO

20 Box Cutters OYO

20 Toe Taps OYO

Time 6:15 am

Annoucements

Rice and Beans

GrowRuck

Prayer Request

SA Father in law

Pink Floyd Family

Tesla Family

Wichita Family

Tiger M and Step Sons

Termite Brother

I took us out in Prayer.

Thank you for the opportunity to lead. SYITG

12 men at The Sandlot this morning.  3 went off to ruck, 1 running, 8 stayed around for the boot camp!

Warm-Up:

The usual

The Thang:

Mosey to Martha Rivers park, stopping at very front corner of the parking lot.  This looked good on paper, but I failed to realize how long this parking lot is.  Exercise called is Route 66 Suicides using the parking curb islands spaced out the distance of the lot.  Start with 1 Mike Tyson.  Run to first island, 2 Burpees, return back to start.  Then 2 Mike Tyson’s, run to next island for 2 Burpees, return to start.  3 Mike Tyson’s, run to 3rd island, 2 Burpees, back to start.  Continue until you run to very last island at playground for 2 Burpees, run back to start for 11 Mike Tyson’s.  We definitely put in way more miles than I anticipated.  Think we had between 2.25-2.5 miles at this point.

Then mosey back towards shelter near playground area.  Do some work at the picnic tables. 3 different exercises called here.

10 Dips, 10 Derkins, 10 Steps-ups

15 Dips, 15 Derkins, 15 Step-ups

20 Dips, 20 Derkins, 20 Step-ups

15 Dips, 15 Derkins, 15 Step-ups

10 Dips, 10 Derkins, 10 Step-ups

Time running low, mosey back to COT.  Once back we still had some time.  Called some Merkin Jax. This routine is 1:4 ratio of Merkins and Plank Jacks.  1 Merkin, 4 Plank Jacks. 2 Merkins, 8 PJ.  We went up to 5/20.  Then closed out the workout with 10 Burpees!  Time

Announcements

Nameorama

Prayer Request:  Wichita and family, father in law Eddie McGinnis, many others that were lifted up in prayer

Honor to lead today. Been a while since I’ve been on this side of town, and appreciate the push!

SA

14 men at The Goat this morning.

Warm-Up:

SSH x 15(ic), 5 Burpees, Gravel Pickers x 15(ic), 5 Burpees, Hillbillies x 15(ic)

The Thang:

Mosey across the road, cross bridge into Goat Island.  Stop at light pole for 5 Merkins.  Continue down the trail stopping at 4 more light poles doing 10, 15, 20, & 25 reps of Merkins.  Total of 75 Merkins to get things started.  Then continue across the far bridge to the parking lot.

Exercise routine called here is the “Killer Bs”!
3 Rounds:

Broad Jump 10 yds(2 parking spaces)

10 Burpees, 10 Bonnie Blaires(jump lunges), 10 Big Boys

Broad Jump 10 yds

10 Burpees, 10 Bonnie Blaires, 10 Big Boys

Broad Jump 10 yds

10 Burpees, 10 Bonnie Blaires, 10 Big Boys

Bear Crawl back to start, to complete 1 round.

That one is a gasser.  That was 90 reps of each exercise, plus Broad Jumping  and Bear Crawling. Appreciate the push from everyone!

Time to start heading back towards COT.  But on the way, let’s do some Route 66 at the lights poles on the way back. Starting at first pole with 1 Imperial Walker Squat.  Continue until last pole with 11 IW Squats for a total of 66 IW Squats.

With time to spare, we still have some time for Triple Nickel on the hill on side road beside Masonic Lodge. Bottom do 5 Mike Tyson’s, run to top for 5 V-Ups, then back down.  Do this for 5 rounds.  Head back to COT.  Time!!

Announcements

Nameorama

Prayer Request

Appreciate the opportunity to lead today.  Nice crowd, with everyone pushing hard.

SA

I have been on IR for a while so I was looking forard to today’s workout as part of the recovery process. If you’re not aware, Ball Joint has set aside the first Tuesday each month as a ‘lighter running Kotter friendly’ workout. Now that doesn’t mean make it easy, just lighter on the running. Challenge accepted.

Quick warm-up and some stretching as Titman and Wirenut arrive fashionably late. Wirenut’s driving is SKETCHY! Pretty sure he parked on the playground.

To the amphitheater:

3 sets each in cadence
– Mike Tysons
– Dips
– LBCs

3 sets each in cadence
– Australian Mountain Climbers
– Dirty Hookups
– Elbow to Knee

Jacobs Ladder – Run the hill 7 times. 1 burpee at the top after your first climb, 2 burpees at the top after your second climb, 3 burpees…you get where this is headed, finish with 7 burpees. Bat flippers had the option to run further up the hill and several accepted the challenge.

Short mosey to the tennis courts for Kotter Running Training. I dusted off a few of the ol’ Wojo exercises because though we run a little less in a Kotter Q, we still need to be working toward running more!

• Fire Hydrants – 10 in cadence each leg straight out, then 10 forward circles each leg, and finally 10 backward circles each leg

• Lunge Walk to the first light (long steps)

• Squat Walk to the first light, then slide back to the starting line (slide feet like THE Wojo in a defensive stance at Duke in the 90s)

• Karaokee to the first light, then repeat on the way back

• Exaggerated Stride light run, light jog back to start, repeat about half speed

• Exaggerated Stride 3/4 or full speed to the first light pole, jog back. Repeat to the 1st light pole and jog back.

There were a few minutes left for some core work:

• Iron Cross

• HIP stretching

• LBCs

• Roach Coach – hands and legs up, head up to engage core, knees bent in a right angle, leg extensions similar to Freddie Mercuries – in cadence

Time!

Prayer Requests:
Wichita – his mom passed
My uncle and family
My cousin Blair
Stogie’s dad
Pappy’s family
Round Up family
Gumby’s back
Sister Act’s father in law
Gearwrench’s uncle

YHC took us out in prayer.

Thanks for the opportunity to lead. It is good to be back out in the gloom after being on IR for a while!

• Montross