Fitness, Fellowship, Faith
Rain was all around us but the Lord decided to give is enough of a break from it to get our run in this morning. It was nice to see ol’ Rabbit Ears out there for a Kotter post. Hope to see him again! Other than Ball Joint and Sister Act causing a collision, it was a pretty good day. Be sure to search Dallas Town Talk for “douchebag runners” for more details!
Pray for Wirenut and his family as well as my wife’s family.
The rain did hold off until the end.
45 minutes of running and exercises consisting of SSH, Merkins, Squats, Flutter kicks, & Mike Tysons.
We hit Gastone’s Hill and did dora at the school.
Announcements: New AO on Tuesday and Wednesday
Prayer request: a lot to pray about
Pledge
I prayed us out
Until next time
EZ out!
YHC looked at the weather last night and was considering a planned fartsack, when the memory of telling Nutria YHC would Q TRB in the morn…. DOH!
YHC arrived a few mins early to ensure all the pieces parts were there:
1 Putter
2 Golf Balls
2 Cups
1 Deck of Death.
When 0530 hit 6 had joined YHC, buy the end of warmup it was 8.
Warmup:
Goof Balls 15 IC
Arm Circles Fwd/Bkwd
Side to Side Lunges 10 IC
Mosey along road, in the second entrance, and up to the door/awning.
Although the rules were simple, some seem to have trouble with the concept.
DoD determines the exercise.
25 is the count.
Putt the ball.
Toward the shorter cup ~ 1 yd, add/subtract 5 from the count depending on if you miss or hit the cup.
Toward the longer cup ~ 1.5 yd, add/subtract 10 from the count depending on if you miss or hit the cup.
After every 5, run a lap around the front of the school (later modified to 2 laps under the awning)
While we may have 1 or 2 future putt-putt champions, we definitely have some hackers.
Mixed in were 2 trick shots…
1 putt hit both cups
1 hit the ball while it was bouncing and still hit the far cup.
Announcements were made.
Prayers and Praises mentioned.
Pledge of Allegiance
YHC took us out.
Watts Up Powering Down.
It was the worst, best-kept secret (or the best, worst-kept secret) in F3 Gastonia. It’s been used for Blue Ridge Relay and Mortimer training, and on Tuesday mornings, you could typically find an HRB (Hill Runnin’ Britches) or two or more running up and down The Halfpipe. If it ever was a secret, it’s a secret no longer. The Halfpipe is official.
4 Pax ran up and down the Halfpipe till they were done running up and down the Halfpipe.
To make it official, COT including:
1) Announcements
2) Prayer requests
3) Prayer to take up out
There is nothing complicated about this AO. Show up at 0515 every Tuesday at the Kinmere Farms clubhouse (2500 Kinmere Dr). Run up a hill, then down a hill, rinse and repeat. COT at 0600. The only thing better than the hill training is the fellowship. Look forward to seeing you there in the gloom.
Until then…
Large crowd on a warm January morning at Folsom ready to put in the work. No FNG, no disclaimer needed time to work!
Warm Up: SSH, Hillbillies, Gravel Pickers
The Thang:
Mosey to the Folsom Block pile. Here we performed 5 Rounds of exercises. Went like this;
15 Alpos
15 Thrusters
15 Curls
15 Alternating Block Merkins
15 Wipers (leg lifts back n forth over block)
Rifle carry to street light
5 Blockies
Rifle carry back to start
That completes 1 round and we rinsed and repeated for 5 Rounds. That smoked the shoulders for sure. Leppard would have cried for days!
Still some time left, short mosey to first light pole. Exercises called here were;
5 Hand Release Burpees
10 Big Boys
15 Mike Tyson’s
We stopped and did this 4 times on the way back to the COT. Finished out with a quick round of Mary. Time!
Nameorama
Announcements
Prayer
Nice work today men. Appreciate everyone continuing to push hard. Also would like to thank Gearwrench for this ridiculous new rule about getting Backblast in on a timely manner or there will be a penalty! Dude just started his new role, this is gonna be a long year!
SA
13 HIM’s showed up to a New Year New you workout! Let’s get to it. Q: CPAP, Freon, Buckshot, Queso, Blueprint, Sargento, Radar, Doodles, Stinky Bird, Red Ribbon, Mainframe, Tricycle, and Camelia all were present.
We warmed up across the street at the elementary school and back to the middle school for the fun planned in the parking lot. Did a series of 100 exercises but broke it down into 25 bite size pieces for each then ran down to the end of the parking lot for a burpee after each set of 25. The playlist was on point with some old school Drake and 2 Chains. 25×4 Merkins, 25×4 Squats, 25×4 WW2’s, 25×4 CDD’s, and 25×4 Shoulder taps. We took a break in the middle of the workout to do a workout to Roxanne by the Police. Roxanne did not disappoint as usual. We ended the workout with COT and prayer. Good work men.
Had a good group at Tequila Sunrise.
Warmup:
15 x Toy Soldiers
15 x Hill Billies
15 x Nolan Ryans (each side)
Moseyed to the Tennis Courts for some Killer B’s (Bear Crawl, Burpees, Broad Jumps)
We Bear Crawled across the first tennis court, then did 3 Burpees between the courts and Broad Jumps across the next court. Rinse and repeat Bear Crawls and Broad Jumps
Next Workout: Triple Nickel with LBCs and Smurf Jacks
Moseyed back to the school for some Dips, Derkins and Step Downs (each side). Sets of 10 – 15 – 20
We had enough time to work in some Route 66, I stole this workout from Sister Act. where we Bear Crawl to the first line and did 1 Merkin, Bear Crawl to the next line and do 2 Merkins, and so on until we got to 11 Merkins.
Finished
Announcements, Pray list, and Pledge of Allegient’s
It was a rainy morning at The Goat, but still had five dedicated PAX showed up.
Warm Up: Started with a lap around the building and around to the gazebo.
15 x SSHs; 15 x Hillbillies; 5 x Burpees
Workout: Under the Gazebo
Lazy Doras: 100 Merkins; 200 LBC; 300 Squats
While Partner 1 does 10 Merkins, Partner 2 will hold the plank position, and then Partner switch exercises until they reach 100 total merkins.
Next Partner 1 does 20 LBCs, Partner 2 will be on their six and hold their feet 6 inches off the ground, and then Partners switch exercises until they reach 200 total LBCs.
Finally, Partner 1 does 25 Squats, Partner 2 will hold the Al Gore position, and then Partners switch exercises until they reach 300 total Squats.
Mosey to the picnic shelter in the park.
3 Sets of exercises: Set 1=10 reps; Set 2=15 reps; Set 3=20 reps
Exercises are Dips, Peter Parkers and Rocky Balboa’s
Moseyed back to the Gazebo for some Captain Thor’s
1:4 ratio of Big Boy Sit-ups and American Hammers
Finished up workout with some Mary.
Announcements, Pray list, and Pledge of Allegient’s12/22
Radar asked me a while back to Q at Tequila Sunrise and I had never Qed there before, so I thought…why not?
All vets, so quick disclaimer. As per usual, I sprinkled trivia questions throughout the workout. If the pax get it right – keep moving. If the pax get it wrong – everyone does 5 burpees.
Short mosey around the track and to a paved area for some Corewood. All on my count:
-Pretzel crunches
-Protractors
-Crunch frogs (a personal favorite)
-American hammers
-Dying cockroaches
Mosey back to the track for a dab. We did the following exercises:
-20 merkins
-30 squats
-30 SSHs
-30 LBCs
-30 CDDs
The pax had 60 seconds to finish the exercises. If they got done early, they could rest until the start of the next minute. After each set we did a lap around the track. We did 3 sets.
Mosey back to the paved area for 4 corners. We would add an exercise at each corner:
-10 WW IIs
-20 werkins
-30 Bobby Hurleys
-40 air presses
We were running short on time, so after the first lap around, we did just 10 of each exercise for the second lap.
Announcements
Prayer concerns
Pledge
COT
Record 22 at The Sword this morning! String start on the first Monday in 2023. Some ran, some rucked, and at least one was spotted runking. Afterwards I discussed my word for the year, gratitude. 1 Thessalonians 5:16-18 says rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus. The Hebrew term for gratitude translates “recognizing the good”. By doing that it has an uplifting and multiplying effect in our lives.
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