Day: February 4, 2023

Warm up: seal jacks, gravel pickers

Death deck in the rain.

Announcements :

Winter Nationals February 11th

2nd F lunch third Wednesday of the month

Old School 2/4/23

Warmup x 10
Cotton pickers
SSH
Imperial Walkers
Hillbillies
Arm Circles while I explain our next move.

Grab a folding chair and mosey down to Kotters Corner for a Triple Nickel.
Step Ups at the bottom of the hill
Run to top
Merkins at the top of the hill

Round 2 Run to the top of the hill after each set of exercises.

Single leg stand ups. 10 each leg.
Decline Merkins x 10
Flutter Kicks x 10 each leg

Grab chair and mosey to the gazebo.
Place chairs in a circle. One round of exercises and run a lap around the courthouse.
Round 1
Bulgarian squats. 5 each leg.
Decline Diamond Merkin x 10
American Hammers x 15

Round 2
Step Ups x 5
Decline Wide Arm x 10
Mountain Climbers x 15 each leg

Round 3
Single leg stand ups. 105each leg.
Decline Merkins x 10
Flutter Kicks x 15 each leg

Grab chair and mosey back to the start. Place chairs in circle again. Repeat exercise and run lap around the parking lot island. Complete all 3 rounds again.

announcements.

convergence and extinction run.

Def kept sitting in the chair!!

Thanks guys

Pockets.

Warm up. 

Cotton Pickers

SSH 

Imperial Walkers 

Hillbillies 

Arm Circles  and explain the workout

Mosey to several different locations and perform the exercises in the parking spaces. Mosey around a specific route after each exercise. All work is for time. 

Exercises are 

Merkins  x 10 

Squats x 20 

WW2 x 30 

Flutter Kicks x 30

Lunges x 20

Diamond Merkins x 10 

First spot was at the bus lot. second spot down at the football field.

Arms, Legs and AB’s. The emphasis is on form!

Reps don’t mean anything if you’re doing it wrong.  Let’s get stronger, not wronger! 

During the transition between the 2 locations I realized I had left my phone at the first location. As I retrieved my phone I was approached by a bus driver who came out of the school and was fussing about us. After I tried to explain our purpose and being, I quickly realized he didn’t care who we are or what kind of impact we try to be. Being that I work at schools, I had enough of his crap. I then preceded to tell him how whinny he was being. I’m working on my communication skills. Sometimes I need to just listen and move on.

Thanks guys for letting me give you a workout and helping me along the way.

Pockets

19 PAX put in work on a morning that wasn’t as cold or wet as we thought.  Here’s what I remember:

EC everywhere ahead of time, with FRC and YHC’s Dam to Dam team getting in miles.  Run season is officially here.

The Thang:

• 10 x SSH (IC)
• 10 x Imperial Walkers (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Hello Dollies (IC)
• 10 x Mike Tysons (IC)
• 10 x Low Slow Squats (IC)

Count off with this group.  Hate to lose anyone.

Mosey out the back entrance and up to the bottom of Elizabeth St.

• 10 x Burpees (OYO)

Here, YHC called 22s, and complicated 22s at that.

Start with:

• 2 x Diamond Merkins (OYO)
• 2 x Dying Cockroaches (OYO)

Mosey up the street, stopping halfway for:

• 10 x Squats (OYO)

Finish the mosey to the top parking lot, and do:

• 20 x CDDs (OYO)
• 20 x Reverse Crunches (OYO)

Mosey back down Elizabeth, stopping halfway for:

• 10 x Reverse Lunges (OYO – Count each leg, so 5 if you’re only counting 1 leg)

(Side note – It’s amazing that as a region we haven’t figured out a way to call those things that is perfectly clear whether you’re counting right only or left and right separately.  Or maybe we have and it’s just me.)

Rinse and repeat, adding 2 to the Diamonds/Cockroaches and subtracting 2 from the CDDs/ReverseCrunches til it flips.

Halfway through, we stopped for:

• 100 x Moroccan Night Clubs (OYO)
• 5 x Burpees (OYO – Train)

To finish it off, we did

• 100 x Flutter Kicks (OYO)

Made it home just in time.

Announcements:

• 2/11 – Folsom Convergence @ 0630
• 3/4 – Extinction Run @ Primal
• Check Defib’s Backblast for info on emergency medical assistance

Prayer Requests:

• Slim Shady’s Dad
• Bubba Sparxxx’s Grandmother
• Boudin’s Son
• Wirenut’s Family
• YHC’s Dad
• Watts Up’s Family

Moleskin:

In my opinion, the Friday workouts show are an indicator of our growth as a region.  It wasn’t too long ago that we had 1 Friday workout, Downtown, and it was an average sized workout of 8-12 on any given day with some good days and some not so good days.  Now, Downtown is booming, with the west side of the region adopting it, bringing all the hammers out and really getting after it.

Tequila Sunrise is booming.  For the first month of the year, Tequila Sunrise AVERAGED 20 PAX a week, making it the most attended AO so far this year.  Kudos to Radar and the Tequila bunch for getting after it consistently every week.

In the first month of 2023, we’ve set a one month record for posts, tackled a 24 hour run, brought the Ghost Flag home, and lost over 250 pounds as a group.  We’re a strong region, and I’d take our guys over anyone else’s any day.  It’s been a good start the year, men, and there’s a lot more work to do and more fun on the horizon.  Looking forward to it.

Grateful for another opportunity to lead.

Yabba Dabba Doo

It was an honor to lead the gashouse this morning.   In honor of F3 Cardinal’s untimely passing last month, and in an effort to raise awareness of the devastating effects of heart disease, Short sale was kind enough to left me highjack the Q this morning and do a little something different.   21 Pax answered the call for a combined beatdown and heart health education.  Instead of the typical warm-up we reviewed the definitions of cardiovascular disease, statistics on the incidence and prevalence of various risk factors for CV disease, and discussed the signs and symptoms of heart disease with a particular interest on what to do if you find yourself in an emergency situation with an unconscious victim.  YHC threw out information and sprinkled in exercises to get us warmed up.

Here is what we discussed:

Statistics:

Heart disease is the number cause of death in the US with more people dying from cardiovascular disease than all forms of cancer and lung disease COMBINED. Over 900K deaths per year.

9 burpees

There are over 127 million people in the US living with cardiovascular disease

12 Merkins

We spend over $407billion on heart disease annually

40 MNC

There are several modifiable risk factors that lead to heart disease

High Cholesterol – account for 4.5 million deaths annually

45 Squats

Over 40% of Americans are Obese –

40 LBCs

Poor diet contributes 8 million deaths annually –

8 burpees

75% of adults and 55% of high school students do not get the recommended daily exercise – AHA defined as 45min of moderate activity 5 days a week

25 SSH

29million Americans have diabetes, another 11 million are undiagnosed and nearly 100million are clasified as pre-diabetes

30 Mt climbers

124 million Americans have high blood pressure

The signs and symptoms of heart disease include chest pain, left arm pain, shortness of breath nausea cold sweats, lightheadedness and dizziness

Patients who go on to have a heart attack may lose consciousness and have no pulse (AKA Cardiac Arrest)

Patients who have cardiac arrest outside of a hospital have a 10% chance of survival

Performance of CPR doubles the chances of survival

BUT only 50% of witnessed arrest patients get CPR.

It takes on average 5 minutes for medical personnel to arrive on the scene in an urban setting- longer in rural setting

If you witness someone lose consciousness take the following steps:

1. Assess the situation (do not put yourself in a dangerous position rescuing others)
2. Call 911
3. Check for beathing
4. Assess airway (remove foreign bodies from mouth)
5. Check for a pulse
6. If no pulse/breathing start chest compressions -place your hands together one on top of another over the chest. Compress at least 2 inches at rate of 100/min (the song Staying alive has a tempo of 100 so start singing).  CPR performed appropriately is exhausting – in an effort to minimize fatigue Lock you elbows and rock at the waist.   Rescue breathing is no longer recommended.  Continue until help arrives of there is return of pulse/consciousness.  If there is an AED (automated electronic defibrillator) use it.  Place pads as shown of diagram – (usually right upper chest and left lower chest),  attach wires to box, turn on AED and stop CPR to let machine assess heart rhythm.  If shock is advised press the button to deliver a shock and check for a pulse.  If there is no pulse resume CPR for at least 30 seconds before repeating the steps to use defibrillator.

After a few great questions we split up to complete the workout –

Tube took Pain Lab and the  bootcampers came with YHC

We moseyed to Grier parking lot for 11’s with Merkins and Big boys

Mosey to First Pres for Dora 1,2,3 – 100 Merkins, 200 LBC and 300 squats

Mosey to grass field behind First Pres for Triple nickel with Monkey Humpers and Burpees

Mosey back to Schiele for 3 minutes of Mary to finish the hour.

Announcements:

Convergence 2/11 at Folsom 6:30

Viking Dash at Poston Park 2/25 10AM with race distances of 5K, 10K and 13.1 to choose from

Extinction Run Primal Brewery 3/4 – run to start at 9

Prayer requests:

Wirenut’s dad’s passing

Slim Shady’s family

Radar’s sister

Flintstone’s dad

Nutria’s brother-in law

Tooth fairy’s 2.0

Clavin’s M

Gumby’s mom

Ratchet’s son having surgery

Watt’s up’s nephew having surgery

Huckleberry

Turtleman

Warm up:

• Side straddle hops
• Hill Billies
• Squats
• Merkins

Mosey to FUMC parking lot

• 11’s
  • Burpee & Big Boys

Wall squats 60 sec, 2x

Mosey to Parking garage:

• Tie Fighters (baby Arm Circles in a lunge position) up the parking garage, then skipped.
• High knees

Down the steps to bottom of parking garage to work on that 6 pack…

•  Big Boys 20 2x
• Flutter kicks 20 2x

Mosey towards starting point.

• Wall squats 60.

Finish mosey to starting.

Round robin to finish up!