Fitness, Fellowship, Faith
Pledge
Warm Up:
Imperial walkers
Squats
Merkins
Flutter kicks
American Hammers
10 Curls
10 Squats
10 Lbcs
10 KB Swings
15 Curls
15 Squats
15 Lbcs
15 KB Swings
20 Curls
20 Squats
20 Lbcs
20 KB Swings
Lunges to light pole and back!
10 Merkins
10 Lunge
10 Michael Phelps
10 Lawn Mowers
15 Merkins
15 Lunge
15 Michael Phelps
15 Lawn Mowers
20 Merkins
20 Lunge
20 Michael Phelps
20 Lawn Mowers
Lunges to light pole and back!
Had to run….the PAX took over
Old School 5/19/23
Warm up.
Right over left and left over right.
Gravel Pickers
Abe Vagoda
Let’s mosey.
Mosey around the 1 mile loop. From the Courthouse to Ingles.
Stop at each corner and perform exercises.
Exercises are:
LAP 1
10 – Toy Soldiers
10 – Merkins
10 – SSH
10 – Squats
10 – Hillbillies
LAP 2
American Hammers
WW1
LBC
Flutter Kicks
Pretzel Crunches
Completed 2-1/2 laps and moseyed back to the start.
Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone
Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.
SMALL CROWD THIS MORN. SOME PAX OUT OF TOWN AND SOME ON IR. WE HAD 2 ON RECOVERY MOSEY AND 4 IN BOOTCAMP.
WE LEARNED THAT HAPPY TREES HAS DROPPED 20 PLUS LBS SINCE BEGINNING WORKING OUT WITH US. GREAT JOB TO HIM AND KEEP PUSHING BROTHER.
MONTROSS HAD MEANT TO GO TO FOLSOM BUT DECIDED TO NAP INSTEAD. HE WAS ALMOST LATE TO OLD SCHOOL.
HALFWAY THROUGH THE WORKOUT A CAR PASSING BY SCREAMS OUT THE WINDOW SOMETHING THAT WE ALL DIDN’T UNDERSTAND. MONTROSS REPLIES, “THAT’S WHAT HAPPENS WHEN YOU DO DRUGS” WIRENUT REPLIES, “THAT’S MY DAUGHTER”. WE ALL PROCEEDED TO FORGET ABOUT THE REPS AND HAD A VERY GOOD LAUGH. THE NEXT DAY WE FOUND OUT THAT SHE SAID “DROP AND GIVE ME 50”.
GOOD TIME THIS MORNING. THANK YOU GUYS FOR COMING OUT.
Warm up 15 IC
Goofball
Hillbillies
SSH
Low Slow Squat
Indian run to ball fields and complete 2 laps around the field. Each PAX performs 5 Merkins then runs to the front. Finish at the turd shack.
Wall work is 10 IC
Dirty Hook-Ups
Australian Mnt Climbers
Peoples Chair
Complete 3 sets.
Circle up in the parking lot for Guantanamos. Lie on your six hold your feet up. One PAX pops up and runs by pushing each set of feet down. Continue till all PAX have run the circle. Perform 2 rounds.
Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.
Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone.
Mosey back to the start for Arms and AB’s. X 15 single count.
Merkins
American Hammers
CDD
LBFC
Merkins
WW1
Nolan Ryan
Crunchy Frogs
Peter Parker
1-4 ratio
Burpees and Imperial Walkers.
Stop at 8 Burpees.
Announcements
New workout, called snooze, in McAddenville summertime workout. June 2nd
Saturday 3rd. Forest City bike ride and video games.
The Storm 5/16/23
Warm up 15 IC
Goofball
Hillbillies
SSH
Low Slow Squat
Indian run around the school. Each PAX performs 5 Merkins then runs to the front. Finish at the school front entrance.
Go to the wall. Wall work is 10 IC
Dirty Hook-Ups
Australian Mnt Climbers
Peoples Chair
Complete 3 sets.
Circle up in the parking lot for Guantanamos. Lie on your six hold your feet up. One PAX pops up and runs by pushing each set of feet down. Continue till all PAX have run the circle. Perform 3 rounds.
Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.
Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone.
Next circle up for Arms and AB’s. X 15 single count.
Merkins
American Hammers
CDD
LBFC
Merkins
WW1
Nolan Ryan
Crunchy Frogs
Peter Parker
1-4 ratio
Burpees and Imperial Walkers.
Stopped at 6 Burpees.
Announcements
new work out, called snooze, in McAddenville starts June 2nd
Saturday 3rd. Forest City bike ride and video games.
Disclaimer
Pledge
Nutria’s got Painlab
Warm-up:
SSH – 1 in cadence
To the church:
The Thang:
Memorial Day trivia and exercise and fun
Behind church-Trivia and Run circle after each
SSH- 25 IC
Squats-25
Merkins-20
LBC-25
Calf raise-30
Shotgun Street Sprints – Solo
Round 2 with trivia
Dips-2
Big Boy -10
5 burpees
20 Heels to heaven
15 CDD
Street Sprints-Partner
Partner1/Partner2
1-Lunge walk/2-Run a distance and collect your partner…..then rinse and repeat using…..
Bearcrawl
Inchworm
Bunny Hop
Triple Nickel-
5 Merkins
Bear Crawl
5 CDD
Modified to pacify Linus
Very Slight Small Round of Mary-IC
Flutters
LBC
American Hammers
I vaguely do not recall that the cadence went something like this……….
123-1
123-2
123-3
Ger-man-y-4
Por-no-graphy-5
good-for-you-6
good-for-me-7
can’t-un-see-8
Cure-ED-9
get-VD-10
vase-a-line-11
your-the-show-12
room-219-13
123-14
123-15
123-16
‘123-Halt’
so, imagine for a moment (or just do it, but only with you and a mirror) taking your left hand at a slanting stroke and thrust it towards the outside of your hip. Repeat the same with your right hand for practice and then take both of those puppies and perform simultaneously, karate chops to the outside of your haunches all while maintaining an ‘that’s right’ persona and go ahead and add that geriatric pelvic thrust. Say ‘hmmph’ as you do so. Careful, you don’t want to throw out your back. That my friends is a remedy for Sandy V, possibly ED, and a host of other ailments and is called ‘Getting the Biotch out of Whoopee’s Britches’. One would normally say do not try this at home, but arguably this is probably the only place you should try this. And alone, leave your M out of this one. Clothes on is optional. Keep your clothes on. Say it loud, HEY BIOTCH!
Announcements:
Murph Monday Morning, 7:00 am, Martha’s
Memorial Day recognition ceremony Monday morning 10:00 am, Gaston Memorial Park (cemetery on New Hope Rd.), Gaston Symphony Band playing
Prayers:
Hunchback
Vacations
Brownstreak
Happy Memorial Day Weekend to all. Trivia for your reading pleasure attached here. Unverified facts mind you.
Question: What city is known as the birthplace of Memorial Day?
Answer: Waterloo, New York
Question: Memorial Day was originally known as what?
Answer: Decoration Day
Question: Memorial Day was first recognized on what date?
Answer: May 30, 1868
Question: When was Memorial Day named as such by the federal government?
Answer: 1971
Question: What act moved Memorial Day from May 30 to the last Monday in May each year?
Answer: The Uniform Monday Holiday Act
Question: When did Memorial Day move from May 30 to the last Monday in May?
Answer: 1971
Question: Who spoke at the first Memorial Day ceremony at Arlington National Cemetery?
Answer: Ohio Congressman James A. Garfield
Question: When was the Tomb of the Unknowns at Arlington National Cemetery established?
Answer: Nov. 11, 1921
Question: What poem inspired the tradition of wearing and planting poppy blossoms for Memorial Day?
Answer: “In Flanders Fields” by John McCrae, M.D.
Question: “In Flanders Fields” was inspired by a battle in which war?
Answer: World War I (Bonus points if you also named the battle: the Second Battle of Ypres)
Question: The National Moment of Remembrance takes place at what time each Memorial Day?
Answer: 3 p.m. local time
Question: Which president signed the National Moment of Remembrance Act?
Answer: President Bill Clinton
Question: Memorial Day initially only honored the fallen from which war?
Answer: The American Civil War
Question: Who is credited with creating Memorial Day?
Answer: General John A. Logan
Question: How should American flags mark Memorial Day?
Answer: At half-staff from sunrise until noon, then at full staff until sundown
Question: When was “Taps” written?
Answer: 1862 (Bonus points if you also said who wrote it: General Daniel Butterfield).
Question: Memorial Day is held in May for what reason?
Answer: So flowers will be in bloom to decorate soldiers’ graves
Question: How many participants decorated graves for the first Memorial Day at Arlington National Cemetery?
Answer: 5,000
Question: How many fallen soldiers were honored at the first Memorial Day at Arlington National Cemetery?
Answer: 20,000
Question: Which historical monument was dedicated on Memorial Day in 1922?
Answer: The Lincoln Memorial
Question: How many total Americans died in the Civil War?
Answer: About 620,000
Question: About how many people visit Arlington National Cemetery each year?
Answer: More than three million
Question: When there was a shortage of natural poppies in 1924, which city was the first to manufacture artificial poppies?
Answer: Pittsburgh, Pennsylvania
Question: The annual biker rally in Washington, D.C. each Memorial Day is called what?
Answer: The Rolling Thunder Run
Question: The Rolling Thunder Run is aimed at raising awareness of what?
Answer: The POW-MIA (prisoners of war and soldiers missing in action) issue
6 HIM decided not to let a little rain keep them from getting better this morning. Some ran and some rucked, all stayed for QSource after. The transitional leadership style and vision of Walt Disney was discussed.
Murph tomorrow at Martha Rivers Park – 0700 (Mt. Hollywood is closed)
Bike ride, lunch and arcade in Forest City on June 3rd
Be praying for Huck, Turtleman, Mike Williams, Jackson Hall, those travelling and the graduates.
Purple Haze took us out.
I’m Broke
0630 arrived and no sign of the Q for the day – Maybelline. It’s F3 so we took off anyway. 3 runners and one rucker. The weather was……..nice. It would not stay that way.
Abbreviated COT due to the weather.
To his credit, Maybelline did arrive to lead Q Source as we continued with The Dichotomy of Leadership and Chapter 8 on Accountability without making every decision for them.
Until the next one. Aye!
Stroganoff
12 total at Old School on Saturday morning as I make my attempt to climb out of the valley. This was my 2nd post after having pulled a calf muscle 3 weeks ago. Man I’m sore. It’s crazy how quickly you start to lose it. I want to say I do appreciate all the men for checking in on me and wishing me well. It makes a huge difference when you hit a low and someone is there to reach out a hand. Some valleys are steeper than others and require more help so make sure you are not just reaching out to your brothers, but maybe grabbing and pulling them if needed.
Warmup:
I probably did a little more than usual here with a new found respect for warming up those muscles.
Tha Thang:
Mosey down to Kotter corner for a triple nickel on Kotter hill. WWI’s and hand release merkins. The amount of clover growing in Kotter yard was noted.
Mosey over to the Courthouse square for 4 corners
5 burpees, 10 lunges, 15 CDD’s, 20 Rosalita’s, stack’em
After this we moved over to the next block for the same
5 burpees, 10 lunges, 15 Starburst, 20 imperial walker squats
Over to the next block for more 4 corners
5 burpees, 10 hillbillies ic, 15 dying cockroaches count 1 side, 20 shoulder taps count 1 side
Mosey over to the Methodist Church’s new wall for 5 rounds of 10 dips ic and 10 step ups. Then in the same spot on the worlds lowest curb we did tiger squats. Starting with 1, run to the potherside of the street and do 2. Rinse and repeat up to 5. Even Slaw had to sit down on this curb.
Next we made our way back to the start. I set a cone about 20 yds out. 1 pax would hold a sandbag over head while everyone else would bearcrawl to the cone and run back. Last one in holds the sandbag the next round unless they had previously done it. Some people don’t seem to care if you are struggling holding the bag. When I say some people I mean the majority of this crowd was not in a hurry at all. We did this for 5-6-7 minutes and called time.
COT:
Pledge
Announcements-Family fun day in Forest City next Saturday
Prayer Request-Ratchet/Jackson, Huck, PH family, Graduates
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