Fitness, Fellowship, Faith

Day: April 28, 2023

Route 66 x 5

Pledge

Warm up

Mosey to parking deck for Route 66 on each floor

Shoulder taps

Mike Tysons

Sumo squats

Flutter kicks

Calf raises (heard it wasn’t hard enough so we turn around and did 11 at each line)

After route 66 on each floor with did 50 of a few different exercises: LBC, flutters, Michael Phelps , Air press Michael Phelps

Return to start and finished up with some Mary.

Had a few burpees along the way.

Announcements: Convergence tomorrow at Poston park   / trail run coming up

Prayer:  Westside’s family, Turtle Man, Huck, and others .

I prayed up out

Thanks for the opportunity to lead today – I have missed a lot in the last month with sickness and this is what I needed to get me back at it.

 

EZ out!!

Spring Break @ Midoriyama

11 Men showed for some Ultimate Frisbee at Midoriyama. Competitive game but in the end Team Montross won. Q made the call about 6:05 that next score wins and we pulled it out. Sorry Team Blart yall put up a good fight.

 

Good to be back at Midoriyama, I really miss these guys. Really wish Freight and Leppard could have been there. Its always entertaining to see Freight foul Leppard so blatantly.  Track season will be over soon and hope to become a Midoriyama regular once again.

Totally frazzled and unprepared due to weather

During Leppard’s Q Tuesday the two old geezers lamented on getting old and always being sore. Pair of bad hips. I’ve named mine Taylor Swift since my quad muscle and my femur had that bad breakup at the 2022 P200. It’s a song of which the pain never goes away.

Any dang way, enough belly aching and bitching on to this backblast.

It’s pissing down rain like a cow on a flat rock.
Drive up, tell all to go to the shelter by the playground. Slaw was good enough to start the warmup while YHC changed clothes and check to see if anyone else was stupid enough to post at the usual spot.

Will Smiths. Hand slapper things. 20 IC.

Merkins 10 IC.

Discuss a dumb exercise for comment. Saw a bone skinny fitness influencer chick do this on you tube, facebook, tik tok or something like that. 1 kg weight squeezed between back of hands, arms out front hold for 60 seconds. Then on belly, hold six inches for 60 seconds in superman pose. On back and do hands outstretched above head and hold.

At least 5 rounds of 100 single count of cherry pickers, droppers, overhead claps, MNC.

Due to the rash of soccer arms in region, here’s my cure:

(Dumb thought if we duct tape Mayor and Sargento together Siamese twin style could we get a proper form merkin using just their good arms?)

Incline merkins 5 rounds of 10 IC.

Mountain climbers One round of 20 IC.

Hop on tables because it’s pouring rain.

At least 5 rounds of 25 IC LBC, pretzel, Freddy Mercurys & flutters.

Couple rounds of various numbers of low slow squats & calf raisers.

Two rounds of 10 burpees back to back.

Announcements:
Convergence Saturday at Midoriyama 0700.
Blart 5k at Common Ground Stanley 1800 Friday.

Prayers:
Happy Trees mom praise report on aneurysm

Huck
Slaw mom
Sargento
Mayor

Had some round table style discussion about Whetstone and Shieldlock.
Discussed depression and suicide.
This issue has affected my family this week as my wife’s niece’s husband committed suicide Sunday evening.
If you are having an issue, please reach out to talk to someone. We are here to help.

YHC took us out.

Folsom Downpour

This was my first time Q’ing at Folsom, I appriecate the push from Gearwrench to branch out and lead workouts in other places.  Started the workout with a warm up.

Warmup: 15x HillBillies; 15x Gravel Pickers

Moseyed to the tennis courts for some Killer B’s:

Killer B’s are Bear Crawl, Broad Jump, and Burpees. PAX Bear crawl roughly 100ft or distance specified by Q, then Broad jump back to start, every 5 broad jumps, PAX performs 3 Burpees. Specified # of Sets or timed AMRAP works well.

Moseyed down to the stage and lined up along the wall for some Donkey Kick-off!!!

Find the nearest wall and do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold. Continue adding by 5’s until the PAX is dead donkey tired.  Repeat this workout, except do Jump Squats and hold on the 5th Jump Squat in the Al Gore position.

Moseyed to another parking lot.

Q-Sprints:  Group performs a exercise called out by the Q, AMRAP.  When the Q yells out “GO”, everyone sprints to the other end of the parking lot. Then slow mosey back to the start.  Rinse and repeat.  Exercises listed below:

  1. Big-Boys
  2. CDDs
  3. V-ups
  4. Mike Tysons
  5. Flutter Kicks
  6. Plank Jacks
  7. LBCs

The storm started brewing, so we had to run for cover.  We made it to one of the shelters, and continued our workout.

Lazy Doras:  Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

Finished up the workout with some Dip, Derkins, and Step ups

COT

Mt. Hollywood Explosion

Only had four at Mt. Hollywood.

Warmup: 15xSSH; 15x Hillbillies

Moseyed to the Church parking lot.

Black Jacks: Start on the sideline of a football field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!

Moseyed to the Truist Bank parking lot.

B.O.M.B.S: Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the (insert your destination). Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Moseyed back to the Middle School Parking Lot.

COT

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑