Month: December 2023 (Page 2 of 12)

Started with a quick disclaimer and the first trivia question.  Per usual, YHC asks a trivia question, gives the pax some time to deliberate, gets one final answer, then maybe we do 5 burpees, maybe we don’t depending on the answer.

Mosey to the tennis quarts.  Suicides along the quarts with 5 merkins at each turn.

Mosey back to the track for some four corners, that really were four rappers.  10 CDDs run a lap.  10 CDDs, 20 squats, run a lap.  10 CDDs, 20 squats, 30 LBCs, run a lap.  10 CDDs, 20 squats, 30 LBCs, 40 SSHs, run a lap.

Fellowship mosey to the blacktop for some cordwood – crunchy frogs, pretzel crunches, dying cockroaches, American hammers.

Headed to the school building with a couple of 1 minute wall sits with 20 SSHs in between.

Finished up with a Dora 1-2-3.  100 lunges, 200 shoulder taps, 300 LBCs.

Announcements

Prayer requests

COT

As a Virtuous Leader you have to know your team. Once you know your team you have to assign the right man for each position. This may not work the first go around so you also need to understand that and be willing to make the adjustments for the team. In the flip side, as a team member, you have to understand that you may not end up with the role you want. And that’s ok. Know your role and understand that it’s probably what’s best for the team.

Announcements:

1-1-2024 Convergence  / 6am EC run/ruck, park at Pelicans. 7am the convergence starts. Martha Rivers Park. Bring gently used clothing for Rice & Beans

Prayers:

Turtle Man

Jane Fonda

Montana

Jackson Curti

Jackson Hall

Broke’s mom

Good turn out this evening, after warming up we moseyed down to the soccer fields and used the parking lot for some Dora.

on our way back we did 10 calf raises and 10 baby makers per light post back to the flag.

We finished the evening with 10-1 with 3 exercises starting at 10 take a lap. then 9 of each then a lap.

Finished with Pledge and COT.

Three wise Men posted this morning at Prison break. A 4th attempted to infiltrate the COT which we allowed feeling we can all use some good prayer. Then one departed and the 4th became the 3rd and we continued our travel after the COT to the big yellow sign of Waffle House.

Thankfully one wise man kept a little gold in his pocket for the trip back home  from seeing baby Jesus.

Coffee aint Free at the Waffle..

AS the Q I had plans to do some 12 days of Christmas, however a better present has arrived.

Sarlacc’s Son Brillo who is recently out of Boot camp and home for Christmas from the Navy gave us the gift of youth and Blocks this morning.

We carried them every where we ended with some 8 count burpees and 22 for the vets.

Merry Christmas

Bedpan

On this day at Folsom we put in some hard work. We didn’t run away from the hard work but instead we ran head first into it. After a quick warm up and some good stretching we headed off to the Big Flag Pole at the Ag Center. We stopped multiple times along  the way but kept the body moving with Lunges and Jump Squats. Once at the Flag we said the Pledge we caught a quick breather and an active recovery stretch. Once finished with that we ran through 5 rounds of the following.

• 5 Mike Tyson’s
• 10 Sissy Squats (heels on the curb)
• 15 Mountain Climbers
• Run a Lap

Once we finished up there we headed to the fence by the horse track for several rounds of Inverted Body Weight Rows and Body Weight Triceps Extensions.

After this the arms were trashed so we headed around the track to finish them off with a few sets Reverse Grip Incline Merkins on the bleachers paired up with some Jumping Box Squats also using the bleachers.

We’re cutting it close at this point so we mosey back for the COT. We stopped a few more times on the way to do 3 Kraken Burpees at each light on the way back. We hit the last light in the parking lot finished the Krackens and it was TIME.

COT, Prayers, Praises, Etc…

Sincerely apologize Gentleman! Thought this back blast posted and just seen it in my drafts.

15 PAX showed up for the BD to kick off Official Launch of the new AO at Life Church!

COP – IC

SSH, LSSQ, Mountain Climbers, Zombie Walkers, Imperial Walkers, The Flying Nun, Willie Mays De Hays,

The Thang:

Walls of Jericho with Quick 6

Pax in a single file line rifle carrying block.  Completed 7 laps around the church with 7 reps of 7 exercises at the start of each lap. The 6 runs to the front until we are back at starting point.

Exercises included:

Curls, Squats, Thrusters, Bent Over Rows, Deadlifts, Overhead Press, Upright Rows

Circle up at Bball Hoop. Q calls out exercise and timer goes up the hill and back with sandbag

Place the blocks back and line up for Cheddar Shredder

Mosey to the flag for 1 minute of Mary

Pledge

COT

Pleasure to lead and looking forward to what 2024 has to offer at this new AO!

SYITG

Birthday Q for YHC, so of course the reps were predetermined.

Pledge

Warmup: SSHs, Imperial Walkers, low slow squats, mountain climbers, and merkins in cadence, x10
Burpees x9, with “promise” of no more.

Arm day! Mosey to Park St. for modified merkin Route 66. #1 merkins x10, #2 werkins x10, #3 ranger merkins x10, #4 diamond merkins x10, #5 Chuck Norris merkins x10, #6 perfect form merkins x9.

Very short mosey to the courts for Core day! V-up suicides. 5×10 + 1×9… you have to touch the line with your hand at the beginning for it to count as a suicide! Oh yeah.. 5 burpees for the train (the train’s fault).

Mosey to track for Leg day! Calf raises 10x IC, mosey to other side; Squats 10x IC, mosey back; Lunges 10 each leg, mosey to other side; sumo squats 10x IC, mosey back; Bonnie Blair’s 10 each leg, mosey to other side; jump squats 9x. Mosey back, rinse and repeat.

All around day! Mosey to school for dips, dirkins, step ups, inclined big boys and hip slappers x10, plus 9 burpees (i did a little birthday lie).

Plank for time.

Announcements: Beer mile; convergence on 1/1.

Prayer requests: Turtle Man, Montana, Jane Fonda, Jackson Curt, Tesla and family, Purple Hayes and family, Balljoint.

YHC took us out. It was an honor to lead -Orangeman