Day: December 29, 2022

As many of you know, YHC shares his birthday today with a twin brother, Siri. It also means that instead of each Pax pulling 58 reps of everything, two Pax can share with 29 to get to the required 58. And being on the 29th is just another bonus. Here’s how it went this morning.

After the pledge, a warm up of 10 reps I/C each of SSHs, imperial walkers, gravel pickers, Moroccan night clubs, and merkins (not I/C). Add in 8 burpees strategically placed in the middle and 58 was counted.

With an easy mosey to the back parking lot of the Goat, lunge walking the two bridges, the Pax was ready for the Thang.

Pair off, like twins, in the middle of the parking lot. Each Pax as a team will perform 58 reps, 29 each. Between each exercise, run in opposite directions to the end of the lot and then back to meet in the middle to perform the next exercise.

Set 1, core: WW1s, American Hammers, Freddy Mercs, Six Shooters, LBCS

Set 2, legs: Squats, Jump Squats, Sumo Squats, Calf Raises, Bobby Hurley’s

Set 3, upper: CDDs, Werkins, Merkin Jacks, Overhead Claps, Fox Holes

Just enough time to mosey back to the flag for a little Mary and COT.

Announcements: Beer Mile in Cramer Woods (check with Sargento), 12/31 @ 10:30am; Pushing Rocks Challenge, weigh in 12/31, start 1/1/2023

Prayer Requests: Huckleberry and Turtle Man, Slim Shady’s Dad, Tooth Fairy’s Dad, Bubba Sparxxx’s M, air travelers, and the residents of Buffalo.

YHC took us out. It was an honor to lead -Orangeman

Me and the kids were getting ice cream and the thought crossed my mind wonder who has the Q at Folsom in the morning 🤔so I googled up f3 gastonia and much to my surprise it said open Q. That can’t be right there’s never an open q at Folsom. So I asked gear wrench on group me and he confirmed yeah it’s yours if you want it. Sold! So here’s what went down.

warm up:ssh, gravel pickers,squats,mountain climbers,merkins, air presses all x 10 IC and 5 burpees

bottom shelter:triple nickel pull ups and split squats. Apparently gear wrench doesn’t know what triple nickel is rookies 😏.

mosey to block pile : on the way 3 kraken burpees at each pole

blocks: 200 curls 175 squats 150 oh press 100 merkins 25 reps then ran 50 yards and continued working towards total reps we omahad on the oh presses to make sure and get the merkins in for gear wrench 😆

wire nut acted as a motivational speaker for the pax during block work. Giving tips on squat form and what not 😁. SA didn’t shut up the whole time accusing Wichita of half repping 🙄 Wichita was too busy smoking SA’s a$$ 😆 good times were had by all that’s all we had time for we returned to the cot pledged prayed and I shared averse and some words.announcements were shared.

prayer requests: wirenuts dad and family ,Stogie family with Covid, Huckleberry and his dad ,tooth fairy father in-law,turtle man

It was a pleasure and privilege to lead this morning men thanks for the opportunity and hard work 💪🏻

See for yourself.

Warm Up:
Arm Cirlces [front & back]
Moroccan Night Clubs
Slow Squats
Merkins
LBCs

Grass Pickers
Stretch to right, then to the left
Quad stretch

Merking/KB pull through 10
Montain Climbers 10 IC
Merkins 10 Single Count
– shoulders burnt –

Goblet Squats
KB Swings 20
Around the World 10 – each direction
Halos 10 – each direction
Arm extensions 10

To the Bench
Lunges 10 per leg
Dips 15 single count
KB chest press 15
KB 1 arm pess 10
KB 1 arm pess 10
Calf Raises

Couple of stretches
Mosey around the lot, one armed KB Waiter Carry

Then this:
LBCs
Flutterkicks
American Hammers

Back to that:
The Bench
Lunges 10 per leg
Dips 15 single count
KB chest press 15
KB 1 arm pess 10
KB 1 arm pess 10
Calf Raises

Mary with some:
LBCs I think
Windshield Wipers
Michael Phelps