Fitness, Fellowship, Faith

Day: July 27, 2022

Dónde estoy?

Sometimes you lose track of time. Sometimes you don’t even know what day of the week it is. It happens. This story begins after the workout on Monday at The Sandlot, not Martha’s House. Told the PAX that I had Q that Weds at The Labyrinth (also not Martha’s House). Watts Up mentioned not having the Uno weinke in a while so YHC immediately knew what we’d be doing on Weds at The Labyrinth (not Neverland).

YHC showed up this AM to find a lonely GSM vehicle in the parking lot so YHC knew that EZ Rider was there waiting. As YHC was walking from his vehicle, a PAX rolls up on his yellow motorcycle. In dramatic fashion, he removes his helmet and Roscoe reveals his identify. Two more vehicles tear into the parking lot with only a coupe of minutes to spare before 530. After cutting the pleasantries short, we got to work…

The Pledge

Warm-up
SSH x 15
Merkins x 15
LBCs x 15
Imperial Walkers x 15

Mosey to the building between the ballfields at the park. The Game is Uno and the cards determine the exercises. 7 cards per hand with a mosey around the field after each hand.

Red: Round 1 – LBCs; Round 2 – Crunchy Frogs; Round 3 – Reverse Crunches
Yellow: Rd 1 – Squats; Rd 2 – Calf Raises; Rd 3 – Jump Squats
Green: Rd 1 – Flutter Kicks; Rd 2 – American Hammers; Rd 3 – Freddie Mercury
Blue: Rd 1 – Merkins; Rd 2 – CDDs; Rd 3 – Hand Release Merkins
Draw 2 – 5 Burpees
Draw 4 – 10 Burpees
Reverse – Mosey a lap clockwise around a ballfield
Skip – Lunge walk between the fields
Wild – PAX choice x 25
1-5 – Multiply the number by 10 to get the reps
6-9 – Multiple the number by 5 to get the reps
0 – 10 reps

After shuffling and having EZ Rider cut the deck, the first hand was dealt.

First Hand:
Yellow 3 – 30 Squats
Wild – 25 Squats (EZ Rider’s choice)
Green 3 – 30 Flutter Kicks
Red 5 – 50 LBCs
Yellow Skip – Lunge walk down the path to the third light on the right
Yellow 5 – 50 Squats
Red Skip – Lunge walk down the path to the second light on the right

Mosey a lap around the field

Second Hand:
Yellow 0 – 10 Calf Raises
Blue 9 – 45 CDDs
Green 8 – 40 American Hammers
Green 9 – 45 American Hammers
Red 9 – 45 Crunchy Frogs
Red 6 – 30 Crunchy Frogs
Yellow 8 – 40 Calf Raises

Mosey a lap around the field

Third Hand:
Yellow 9 – 45 Jump Squats
Green 8 – 40 Freddie Mercury
Green 7 – 35 Freddie Mercury
Draw 4 – 10 Burpees
Yellow Skip – Lunge walk down the path to the first light on the right
Red Skip – Lunge walk down the path to the third light on the left
Green 1 – 10 Freddie Mercury

Mosey a lap around the field and back to Pelican’s

Announcements
Tubing on the Green River – This Sat, be there at 10:30
Blood Drive in August
F3 Dads in Belmont in August
JJ5k

Prayer Requests
EZ Rider family members
Traveling safeties
Hushpuppy – 2.0 trip to NYC
Murtaugh travel to border to assist with patrol
Maybelline – Co-worker Jennifer foot run over by forklift

Prayer to take us out.

Until next time…

The Ricky Bobby – July 27 2022

We had four this morning at the Ricky Bobby. Sargento ran while we worked out.

Seeing no FNG’s, I gave a brief disclaimer and said the Pledge of Allegiance.

WARM UP:
Brief mosey with some karoke, toy soldiers, high knees, and butt kickers.
Windmill x 10 IC
Imperial Walker x 10 IC
MNC x 10 IC
Stretches

After the warm up we headed straight to the track for the work out.

THE THANG:
Lap around the track
50 SSH and 50 LBC
Lap around the track
45 SSH and 45 Squats
Lap around the track
40 SSH and 40 Merkins
Lap around the track.
35 SSH and 35 Freddy Mercury
Lap around the track
30 SSH and 30 Monkey Humpers
Lap around the track
25 SSH and 25 Dips
Lap around the track
20 SSH and 20 Derkins
Lap around the track
15 SSH and 15 Flutter Kicks
Lap around the track
10 SSH and 10 Lunges
Lap around the track
5 SSH and 5 Burpees
Lap around the track

With a few minutes renaming we did an Ab Lap consisting of American Hammers, Plank Jacks, Mountain Climbers and Big Boy Sit Ups.

ANNOUNCEMENTS:
Tubing trip is Saturday, July 30 at Green River Tubing. Details on Slack.
Blood Drive is August 10. Details on Slack.

PRAYERS:
Tesla’s family.
Radar’s son who will be home Sunday from his 23 day trip.
Sargento’s  son who is away this week on a Football camp.
PAX on IR.

Aye,
Radar

 

Hot and Humid at Folsom

Warm Up:

Gavel pickers IC x 10

Moroccan Night Clubs while I explain what we are doing.

At each light pole from the bottom lot to the park entrance (12 total):

1 Burpee

10 Merkins

20 shoulder taps

We did a round of Iron Hulk

At the flag, we caught the pledge just after:

Big arms circles, forward and backwards

Small are circles, forward and backwards

helicopter circles

then 4 rounds of Cherry Pickers

Mosey to the parking lot for elevator 4 corners:

10 mike tysons, run a lap, and lunge walk to corner 2

10 mike tysons, 20 CDD’s, run a lap, lunge walk to corner3

10 mike tysons, 20 CDD’s, 30 Hand release merkins,  run a lap, lunge walk to corner 4

10 mike tysons, 20 CDD’s, 30 Hand release merkings, 40 squats, run a lap, lunge walk back to start

2 rounds of Cherry pickers

Mosey to the horse rink

Triple nickel (3 exercises repeat 5 times)

10 dips, 10 pull ups, climb Trump wall and do 10 merkins

3 rounds of Cherry pickers

Indian run back to the COT, man in back did 2 burpees

At flag we did

3 more rounds of Cherry pickers

with some rounds of Mary.

COT:

just a few announcements

many prayer request

Westside took us out.

Sarlacc is out.

 

The Lab 6/15/2022

Warm-Up

Partner Work

100 Pull Ups – One partner reps the other runs

200 Merkins – One partner reps the other runs

300 Squats- One partner reps the other runs

Prayers – F3 PAX, Family and church members

 

 

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