Fitness, Fellowship, Faith
10 PAX… well ok, you can’t really count Sister Act (right Mayor?) showed for an unusually warm morning run on Christmas Eve. Then it was inside for a cup of coffee and short lesson on the 12 leadership principles of Jesus Christ.
COT:
Announcements: All AOs closed on Christmas Day / Beer Mile @ Sargento’s / 1st Day Convergence @ Martha Rivers @ 07:00 (EC Run-Ruck @ 06:00)
Prayer Concerns: Purple Haze M / Wirenut’s Mom / Broke’s Mom / Barber Family
4 PAX braved harsh 55 degree misty conditions that persuaded PAX region wide to stay in the Fartsack. The season of giving continued with equipment sharing and 2 for 1 deals. And we jumped rope. A lot. Here’s what I remember:
0525 – YHC pulls up and drops off 2 blocks and a set of jump ropes
0531 – YHC parks the car and hurries to get things started
What the…? What just happened? The Bulldog parking lot Time Warp struck again. The Site Q informed me of the Time Warp after the workout was over. We made up for it though.
Disclaimer given, and 4 PAX, but only 3 with bells. YHC brought 2 blocks for carrying, but that wouldn’t work for some of the exercises on the Weinke. Nutria had 2 kettlebells. Next thing we know, Winehouse has a bell, and Nutria is left with the big rock. No worries. Dude’s a monster and a pro. He will figure it out.
The Thang:
Still scrambling, YHC ditched the carry for a simple meander around the parking lot so he could fumble with his phone and put on music. Spiderman brought is block though, so we weren’t all just mall walking.
So here’s the routine:
Next we partner up.
So everybody does all of all the exercises, and when their partners are doing exercises, they’re just jumping rope. Exercises for round 1 were:
That was a lot of jumping rope, especially when you don’t do it much. Don’t worry. There were 2 more rounds coming.
So next on the Weinke was a sequence where 1 PAX would Rifle Carry the block to the end of the cover and back while the other PAX just plank. We would just stay there til all 4 PAX went. YHC decided to go first, and took off running with the block in a Rifle Carry. Giving chase was Nutria with the second block. That’s not how it was supposed to go, but whatever. We got back and Winehouse went. Then Spiderman. In just the time it took those two to get back, YHC was struggling to keep the plank. Guess it’s a good thing Nutria followed and didn’t make it any longer. Anyways, enough of that. Back to square 1:
Back to Partners Exercise/Jump Rope. Exercises for round 2:
Our intermission this time was a Duck Walk to the “1st” sign and a Lunge Walk back.
The Time Warp not only taketh away, but it also giveth, as we had plenty of time for a 3rd set:
Back to Partners Exercise/Jump Rope. Exercises for round 3:
Then one last Waiter Carry with our bells, back down to the end of the cover with our Right hand and back with our Left hand.
And that was all the time we had.
Never fails. After a round at Bulldog, I always realize I run too much. Nutria & I made the trek to Floyd & Blackies to join the PAX from the Storm for some coffee. Great start to the last week of 2023.
Grateful for the opportunity to lead.
Yabba Dabba Doo
14 for a Bootcamp + Hal doing Hal things as YHC succumbed to a strong EH by the Site Q, knowing that the thickest slabs of livermush were waiting on the other side. Here’s what I remember:
The Thang:
Staying put, we partnered up, and did some alternating partner work. One partner held plank while the other did 10 reps. Switch roles. Then switch back for 9 reps, and continue on that way til we get down to 1 rep.
Partner Countdowns:
We still hadn’t left the parking lot. Time to go somewhere.
Mosey to the bottom of the hill.
Mosey some more. This time to wherever they keep the blocks. Stopping first for:
Partner Countdowns:
Block work today was “Nasty” 7s, which was a nod to JJ’s Annihilation Q. Like 11s, there were exercises to do on both sides, but no counting down, just 7 reps every time. Also, the dirty part was the Blockee in the middle both ways. To make it Nasty, we just repeat for 7 minutes. So not quite the same as the Nasty 11s, but same idea.
Nasty 7’s
Highlight here was Seuss grabbing a full block. Also, we left the blocks messier than we found them. Anyways, short round of block work, probably could’ve been longer, but there were other and different fun things to do.
Mosey up the hill to the fork in the road
Mosey back to the tennis courts
Partner Countdowns:
And then
Because we could
So the last set of stuff would be reverse suicides, with us starting with the far court, then working our way back. At each court, we would do
before running back. When finished, PAX would run a lap all the way around the tennis courts, then finish up with
As we waited for the Six, we cranked out another round of
It was so much fun, we did it again, with one quick change. Instead of the Jungle Boys, we did
at every court, starting at the far end and working our way back. 1 full lap at the end, and then another round of
And that was really all we had time for. Mosey the short way back to the flag. Time.
Pledge
COT
Livermush
Thanks for the nudge, Ponyboy.
Yabba Dabba Doo
15 showed up for an early morning bootcamp brought to you by Gastone. We had lots of fun, and I will try to put it on paper below.
The Thang:
25 SSh
20 Merkins OYO
Mosey to McQuitter wall for 2 sets.
20 3 count dips
20 step ups first leading with left foot then 20 on the other side.
30 Squats
30 Monkey Humpers
Between the 2 sets we ran down the hill and came back up backwards for a little Nurr.
Then we moseyed to the parking garage. (at this point Gastone realized a large hotel had been constructed since last I was at Downtown? hmmm.)
Lunge walk backwards up the slope in garage.
Be honest I was all over the place but we stopped at least 4 times to do 4 different versions of calf raises to 20. We did more lunges, wall sits with marching and more Monkey Humpers.
We king of finished in garage with a circle of fun exercises which Slaw seemed to really demonstrate for everyone. 30 Pick Pounders, 30 Hip Thrusters, with 30 Monkey Humpers. (For a second we sang “In the Navy”)
We moseyed to the wall for some balls to the wall and a little more sitting against wall.
Mosey to the start for a little Mary for the next 5 minutes.
Pledge
The Moleskin:
It was fun, I have missed everyone. I plan on being back out quite a bit so we will see you soon.
Prayers for all and the one’s that need the most that were mentioned.
Gastone Out!
On morning of December 10th it was raining sideways. Three idiots didn’t let the foul weather hold back their determination. A few others decided to brave the elements only from the parking lot to inside of the Harris Teeter where we discussed The Hero Code Chapter Four – Integrity.
Is Festivus a week long holiday? Must be since there was a lot of bitchn on the run. Despite near perfect conditions pax were heard grumbling about post-Christmas party hangovers and generalized gluttony. Those who made it out also stayed for some words of wisdom from chapter 6 on Perseverance from Wisdom of the Bullfrog.
Announcements:
Beer run from Sargento’s on 12/30
New Years convergence – Please bring a block for the beatdown and gently used winter clothes for homeless
Prayers for Turtleman and all those going through the holidays with heavy hearts
Apparently the fartsack was a siren call to the PAX of Gastonia this morning.
We had a good start with 3 PAX and no rain. Started with the pledge and mosey around to the front of the school where we did some sides straddle hops imperial walkers and begin our gear workout with 11s Mike Tyson on one end and squat thrusters with the blocks on the other then Moved into Circle work with the blocks and rotated between farmers carry with two blocks down to the end of the row with a step up of each leg and back while the other two packs per performed exercises ranging from bicep curls to overhead press chest press, big boys, World War™ threes And so on.
Out with five minutes of Mary and mosey back to the flag for COT and name-o-rama
Two days before Christmas and there was very little Christmas spirit present. Seemed some of Santa’s Elves were tired.
With no FNGS an abbreviated disclaimer was given, and we were off to the Bunker for warmup.
In Cadence: SSH x 15 / Grass Pickers x 15 / Imp. Walkers x 15 / Moroccan Night Clubs x 15 / Stretch: R foot over L / L foot over R / Feet Together / Right Arm Stretch & Left Arm Stretch.
Mover to the wall for some partner work. First is Partner Push across the Bunker and back. Second was Partner Pull across the Bunker and back. The third partner work was announced and instantly met with a chorus of whining and out right mutiny. None of these cranks wanted to do Partner Wheelbarrows. YHC hopes Santa was still watching cuz that was just a poor display of holiday spirit. So the new third partner workout was Partner 10 to 1. Partner 1 starts with 10 merkins followed by 10 American Hammers while partner 2 wall sits. Switch for partner 2 to do their 10 and 10 while partner 1 sits. Next round 9, then 8 and so on to 1 each. Second attempt to execute the Partner Wheelbarrow. Nope!
Mosey through town after a stop at the corner for monkey humpers to parking lot across from Pita Wheel. Here comes the complaints about the rough paved surface, YHC stopped explanation of our next round and began to run further down the road, stopping at the corner for monkey humpers and continuing on to the Mill for a 4 corner stack. First corner 10 Merkins, second 20 Apollo Ohnos, third 30 Squats, forth 40 Flutters starting with merkins at each corner. Round two stacking 10 Monkey Humpers, 20 Calf Raises, 30 LBC and 40 Air Presses.
Mosey back to the parking lot behind the Mercantile Barber Shop for a Partner Dora. 100 Jump Squats, 200 Mtn Climbers and 300 LBC.
Mosey back to the Yank for a short round of PAX choice Mary before we time is called.
Announcements:
New Years Day Convergence at Sandlot. All other AOs closed.
Beer Mile – See Preblast.
Prayers:
Turtleman, Montana, Jane Fonda, Traveling PAX and families.
Our announced running route for this morning was Loftin Park. As we set out some took an early turn onto Catawba, but then joined back up with the others. As we came down Park to turn onto Catawba we were joined by Roscoe who had chased us down. After we all looped around Loftin Park there were various routes taken by the PAX to get back to downtown Belmont, but in the end, we all made it back.
Announcements:
Prayer Requests
COT
© 2024 F3 Gastonia
Theme by Anders Noren — Up ↑