Fitness, Fellowship, Faith

Day: November 7, 2022

Tequila Sunrise – November 4, 2022

I was fortunate to get Slaughter to Q at Tequila Sunrise so I will do my best writing his backblast.

We took a run over to the parking lot on Elizabeth Street and circled up.

Peter Parker

We then headed over to the  tennis courts where we did some exercises.

Sprint to first court and back perform five hand release merkins.
Sprint to second court and back perform five hand release merkins.
Sprint to third court and back perform five hand release merkins.
Sprint to fence and back perform five hand release merkins.
Next we bear crawled and at each court performed 10 merkins.

3 Rounds: 5 pull ups, 10 merkins, 20 dips, 30 squats, lap

We headed back to Elizabeth Street and Park Drive to start the four corners.
Corner #1 at Park and Vesta = 5 burpees
Corner #2 at Park and Eagle = 10 jump squats
Corner #3 at Elisabeth and Eagle = 10 diamond merkins
Corner #4 at Elisabeth and Park = 10 carolina dry docks

F3 Blood Drive on Wednesday, November 9.
Christmas Party on Saturday, December 3.

Radar sister (Mackenzie)
Nutria’s Brother in Law
Maybelline (Brock Family)
Praises for Amazon and his new baby.

The Goat 11/3/2022

Seven Pax congregated on this warm, humid morning for a fun time at The Goat today!

Warm up 1: Side straddle hop (20), Bobby Hurleys (20), Arm circles (a lot)

Yoga sequence: 5 pushups during each updog/down dog vinyasa (20 total): upward dog, downward dog, Crescent pose, warrior 2, reverse warrior, warrior 2, warrior 1, back to plank, vinyasa, repeat on other side.

Warm up 2: 10 burpees, flutter kicks, 10 burpees, open close, 10 burpees

Mosey to Goat Island, crab crawl (forward) across first bridge

Run halfway to opposite bridge, 20 Bobby Hurleys under the street light, mosey across second bridge to Greenwood Parking lot

Gratitude Merkins:

Circled up & holding plank position, each pax expressed gratitude for specific blessings and then we celebrated with a merkin (7 total)

There was much to be grateful for so we went around a second time, and the responses became shorter (7 total)

Even though our cores were burning there was still more to be grateful for so we did a 3rd round and this time the answers were very short but we made it through (7 total)

We then did a couple minutes of footballs drills (up/downs) on Q’s command starting with fast feet and after a few rounds we replaced the fast feet with high knees & T’s (arms straight out & parallel to the ground while doing high knee runs)

Mosey around parking lot & back to bridge where we bear crawled across

We grouped up at the halfway point under the street lamp for 100 burpees as a group

Mosey to playground & around, then stopped at the monkey bars for group exercises:

100 group pullups

100 group merkins

100 group pullups

150 group merkins

100 group pullups

6 minutes left so we headed back to start but couldn’t resist doing a final bear crawl back across the bridge

We had a minute left when we got back start so we finished with 20 Bobby Hurleys and 5 burpees


The Sword 07-Nov-22

Work done by all and Broke running with a 28# vest.

Romans 5:3-5.  Sarlacc put some perspective on this.
Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.


Announcements:  Blood Drive this Wednesday (11/9 at South Point UMC), 11/12 Morons for beer collecting stuffing (see Gearwrench, Sarlacc, etc.), HC Broke for the Christmastown 5K.  We have five or six riders, Christmas Party 12/3 at Lewis Farm

Prayers:  Gearwrench (ankle and sickness), Gold Digger (hand),

Praise:  Sargento finished the NY Marathon with a broken arm!


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