Day: October 1, 2023

As PAX, we are here for each other. We are the reason we get out of bed super early because, if we don’t, we’ll possibly be letting out brothers in arms down. This cannot happen. Shorty reached out a few days before 0 day asking for some help with the Q. I’m in! 6 HIM showed for the bootcamp at Gashouse. This is what happened.

Tube led the workout to kick things off. We split up and the bootcampers headed out toward the road, taking a left to the parking lot in front of Grier.

11’s – CDDs and LBCs

Mosey around the corner to the yet to be used bus drop off loop beside the school for

BOMBS (this sucked) – partner up and one guy does exercises while the other runs the loop. The exercises were:

50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Bigboys, 250 Squats

Mosey up to the church parking lot for some time killing Mary then over to the other church parking lot for a round of 61-49.

Once that was done, we headed back to the start and did some more Mary until time was called. Great workout men!

Announcements: October ruck half marathon, Tuna runner needed

Prayer Requests: Turtleman, Norwood, Jackson Hall, Voodoo’s daughter

The moon was big and bright this gloom to welcome the 4 intrepid souls who weren’t afraid of the beating to come. This is what happened…

Countoff

Pledge of Allegiance

Warmup including the patented Right Over Left which is often imitated, never duplicated.

Mosey toward the bridge over the ditch for a lunge walk across. Keep moseying until we get to the back of the tall building across from the courthouse.

Four Corner Escalator:

10 Big Boys first corner

Same as 1st plus 20 CDDs

Same as 2nd corner plus 30 lunges each leg

Same as 3rd corner plus 40 plank jacks.

Mosey down the way, stopping for some wall sits, then to the new portico area at FUMC for the 9-29-23. Yep, we did 9 merkins (I think), 29 american hammers and 23 squats.

Mosey from there to the top of the parking deck taking the long way up. Head back down and to the start. Circle up for Mary until time was called.
Thanks for the opportunity to lead men!

Announcements: October ruck half marathon, 2nd F lunch coming up, Tuna needs another runner

Prayer requests: Easy Rider’s family, Turtleman, Norwood, Jackson Hall, Amazon coworker aneurism

7 for a Bootcamp and a PAX and his pup rucked on a fine Wednesday in September.  Here’s what I remember:

The Thang:

• 10 x SSH (IC)
• 10 x Imperial Walkers (IC)
• 10 x Hillbilly Walkers (IC)

We’re gonna run today, but first do a few laps around Snoballs to loosen up:

• Mosey 1 lap
• Butt Kicks down, High knees back, Duck walk the turns
• Karaoke down and back, Lunge walk the turns
• Skid down and back, Side shuffle the turns

Time to run.  Mosey out of Snoballs, cross the street to the bank, down Union Road to South Pines, run to Valleywood and across to the maintenance entrance at Martha Rivers, down to the center of the Labyrinth and set up shop under the flagpole.

1 minute each of the following OYO:

• Merkins
• Plank
• Star Boys (Big Boys from the Star Position where you touch your left toe with your right hand.  Flapjack)
• Hammer Hold (American Hammers with no Hammering)
• CDDs
• Crab Plank

Then, for good measure:

• 30 x Flutter Kicks (IC)

Mosey around the ballfield.

Next up, Lindsays:

• 10 x Dips & 30 x Monkey Humpers
• 15 x Dips & 25 x Monkey Humpers
• 20 x Dips & 25 x Monkey Humpers
• 25 x Dips & 15 x Monkey Humpers
• 30 x Dips & 10 x Monkey Humpers

Mosey around the ballfield.

Another round of 1 minute each OYO:

• Merkins
• Plank
• Star Boys (Big Boys from the Star Position where you touch your left toe with your right hand.  Flapjack)
• Hammer Hold (American Hammers with no Hammering)
• CDDs
• Crab Plank

Then, for good measure:

• 30 x Flutter Kicks (IC)

Needed time for a long run home, so we went back the way we came, out to South Pines via Valleywood, looping back down Union and to the bank before coming home.  YHC got caught with Maybelline & Amazon and called a “give it all you got” to the neighborhood sign at South Pines.  Those guys left YHC in the dust.

Once we got back, no trains, but:

• 5 x Burpees (OYO)

And that was all we had time for.

For bootcamp fun, Martha’s House can’t be beat.  There’s just so many options.  Always glad to have an opportunity to get out and Q where it all started for me.  Just happy to be on the team.

Yabba Dabba Doo

Some of you may have heard, but Tube released his reign over PainLab after something like 3 1/2 years.  It was bitter sweet, but it was necessary for the growth of the site. I am thankful for Hunchack’s willingness to take control. He has already proven to be a formidable leader in his forethought and planning. My man already has the entire year of 2024 scheduled with site Q’s. That’s impressive to say the least. That might be a record for our region? I appreciate those that were able to post today to show me the love. In return, I promised not to let them down by giving them a classic Core’n More style beatdown. 

Let’s begin with crabbing a partner. While one partner does one exercise, the other alternates with a different exercise.  Rinse & Repeat 3x’s. Work for 50 seconds, 10 seconds to transition. 

Set 1: Flutters/American Hammers, LBC’s/star crunches, rev- LBC’s/V-ups, oblique crunches/boat hold

Set 2: Merkins/chest press, incline merkins/triceps ext., derkins/overhead press, shadow boxing/clean & press

There was some complaining, so I know there will be a little pain the next day.

Update: Time Frame paid me a compliment Sunday and said “I haven’t been this sore in a long time”. 

Prayer request for Turtleman, Jackson, and many more that I could not remember cause I didn’t take notes. 

Good work men!