Fitness, Fellowship, Faith

Day: November 29, 2022

Folsom 11/29/22

Only my 2nd Q so far, got some things to work on but definitely enjoyed it. Thanks to everyone who came out. Played with some blocks, did some partner work, and still got in over 2 miles.

prayer requests from this morning:

Wichita and his family, Purple Haze asked for prayers for his mother, and the Deal family.

Please keep those in mind throughout the week and continue to help each other grow stronger, not only physically but mentally as well.

Stormy Monday, Tuesday’s just as bad….

I got to the Storm early for some step ups and a run with Breaker before the beatdown I had planned/stolen from a previous day…

finished the run a little earlier than Breaker so I could recover some before the thang.

Thang

11/29

Warmup

10 SSH IC, RoL LoR stretch, 10 Gravel Pickers IC, Right leg up(quad stretch) 

Mosey around the parking lot, stopping for 5 Merkins at each speed bump.

Circled back up for a few sets of the below, I didn’t follow the weinke at all so it gets a little hazy here. 

The beatdown included a pretty even mix of oblique/core, legs, upper body, some of the below made the cut today, but I can’t entirely remember what I skipped: 

1) Hand release Merkins, WW1’s, Lunges (Count right leg), Hillbillies (Count right leg)

2 ) Burpees, Oblique crunches( 10 each side), Squats, Derkins

3 )  Diamond Merkins, LBC’s, Mike Tyson’s, Imperial walkers (Count right leg)

4)    CDD’s, Dips, Mtn Climbers,  Bobby Hurley’s

wall sits, hip slappers, wall sits, hip slappers, wall sits, hip slappers. Dirty Hookups,

Seuss showed us how the AUS folks climb mtns,

Sargento had to leave for an appt.  Termite was around, but didn’t jump in on any reps today.

Finished it up with various workouts called out by the PAX.

COT

-Maybelline

 

 

The Power of 3 – Shady Edition

New Q November – I guess that means I’m new at least for 2022, new for those that don’t know the SLIM SHADY like YOU!

Let’s do this…Sets were done in 3s tied to the overall theme of Power of 3

Warm up
Moroccan nightclubs
Burpees 3
Plank Jacks
Burpees 2
Side straddle hops
Burpees 1

Mosey around building 4 corners
Upper body
Merkins
Shoulder taps
CDDs
Nolan Ryan
3 burpees

Mosey around to field
Abs
Protractor
LBC
Scissors
Dying cockroach

Legs mosey to the wall
Wall sits
Jump squats
Calf raises
Jump Lunges

Mosey back to beginning
Stretch right leg to right hand etc
Burpees 3
Plank right hand up switch
Burpees 2
Bow toes
Burpees 1

 

Ended with a mental health moment tied to the workout being in 3s. I spoke about how people these days are trying to do too much and it’s driving many bonkers. A lot of mental experts have found that simplifying your focus to 3 goals, 3 things at a time allows a person to not get overwhelmed. I connected this back to the TRINITY being 3 – father, son, holy spirit (ghost for real country folk)…Be aware of the 3 as you go about your day!!!

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