Fitness, Fellowship, Faith
My Q pushed everyone to the limit and it was very difficult put we all made it through with many wonderful exercises including merkins, squats, lunges, lbcs, cdds, dips. Plus nurring, bear crawls, crab walks, and more. Plus we never left the parking lot.
Prayers for Jane Fonda and Tesla’s Sister
YHC put together a weinke with a pre-Christmas theme to mirror all the hustle and bustle activities common this time of year. Little did the Q know but some of the PAX hit some EC prior to the workout. They not only warmed up their legs but apparantly the mumble chatter was warm and ready to go when the clock struck 0700.
Warm-up
SSH IC x 15
Merkins IC… this is where the Tez Walker hate began. Something was mentioned about quitting at some point so YHC let the PAX continue doing Merkins until the Q was the only one still going.
LBCs IC x 12
Imperial Walkers IC x 12
Turned Pain Lab over to Hunk a Junk and bootcamp went on a mosey.
Just like so many college and high school kids in the past week, in the Grier parking lot, we took EXAMS.
Partner 1 ran while Partner 2 performed an exercise. Then, switch until both partners performed all 5 exercises.
E – E2K (show to know or look it up in the lexicon)
X – X-Factor
A – American Hammers
M – Monkey Humpers
S – Squats
Left out of the parking lot towards New Hope. Stop at the office park. Got some Christmas shopping to do, but first we have to stop by the ATM for some cash. Same concept, one Partner runs while the other does an exercise. A – Alternating Shoulder Taps
T – Tempo Merkins
M – Merkins
The mumble chatter continued… and continued… and continued…
With cash in hand, it was time to visit Ollie’s. Shopping list included a set of Four Core-ners.
Corner 1 – 10 Crunchy Frogs,
Corner 2 – 10 Crunchy Frogs, 20 Peter Parkers
Corner 3 – 10 Crunchy Frogs, 20 Peter Parkers, 30 LBCs
Corner 4 – 10 Crunchy Frogs, 20 Peter Parkers, 30 LBCs 40 Flutter Kicks
With time left, the PAX got to choose things on their list.
Mosey half-way down the lane where Sargento picked something
Mosey to the end of the lane where Whoopee picked SSH
Mosey half-way back where somebody picked something else
Mosey to the end of the lane where Short Sale picked Jingle Balls or some variation.
Time was running out so time to mosey back. Stop for a burpee at each of the drive entrances.
Stop at the Grier parking lot where the PAX lunged from the road hump to the crosswalk.
Mosey back to start where Stroganoff had us flutter kick til the bell.
This recap does not due justice to the amount of mumble chatter during this workout. Fun was had by all.
Announcements
2nd F lunch @ Hickory Tavern 12/20
Special Q at Gashouse next Sat (12/23)
Beer mile (12/30) HC to Sargento
Prayer Requests
Turtleman
Sledge’s mom
Prayer to take us out.
Until next time…
We ran all over Dallas, We visited Lindsey over by the wall. We did more Burpees than I’d like. We stopped by Big Pappy’s house to put on a show. We found a big ass hill to run Triple Nickel on. We ran through 2 rounds of Route 66 with the first being marked by Man Hole Lids on North St. and the second being performed at utility poles or man poles as Leppard called them. It was about time at this point so we head back to the Flag for the COT.
If you showed up to my workout thinking you wouldn’t be running well the joke was on you today. We got in about 3 miles and a lot of work today. If you want to know what we did and where we did it well I guess you gotta show to know.
Another attempt at an AR7 style workout. This isn’t the one we attempted a few weeks ago. This time it was a grinder. No fluff. No no useless running or active recovery rounds. It was just plain old stubborn ass Clydesdale Horse Power and Grit. It went like this. Quick warmup a little stretch then mosey to the block pile riffle back to the tennis courts and get to work.
Round 1 – 7 sets 7 reps each
Round 2 – 6 sets 6 reps each
Round 3 – 5 sets 5 reps each
We were getting pressed for time so I opted out of the single limb movements on the last round to keep the pace moving. Counting the warmup we got in a little over 1000 total reps and that partnered with very little to no rest equals as many calories burned as any steady 45min. state cardio session.
We finished back up at the Flag with the Pledge and COT.
Lots of Prayers and Praises.
Thanks for the hard work men.
Disclaimer
Warm-up
The Thang
lets mosey to the Legion Post
The Pledge
Circuit 1
– Bodyweight squats: 15 reps
– Merkins: 15 reps
– Reverse lunges: 10 reps per leg
– Plank: Hold for 45 seconds
rinse and repeat 3x
Continue the mosey
Circuit 2
– Jumping lunges: 10 reps per leg
– Tricep dips: 10 reps
– Bicycle crunches: 20 in cadence
– Side plank: Hold for 30 seconds per side
rinse and repeat
Continue mosey back towards shovel flag, but one last stop for a modified Circuit 3
– Burpees: 10 reps
– Glute bridges: 15 reps
– Mountain climbers: 20 in cadence
– Russian twists: 20 in cadence
final mosey to shovel flag for COT
Announcements
Prayer requests
YHC closed In prayer
Since Maybelline was on schedule to Q and did not show, YHC took the lead as well as other PAX.
Disclaimer
Warm-up
The Thang – We did some running and some exercises were performed. At the end of the workout, we all put in the work!
The Pledge,
COT
Announcements and prayer request.
YHC closed us in prayer!
Two runners
Having the Q for Pain Lab I arrived a bit early to set up. It was a cold morning; pretty sure I’ve posted on colder mornings, but I can’t say for certain. Temp check at about 0630hrs was a balmy 34 degrees. No time like the present, got out of the car and set up for Pain Lab.
Time to start. Circle up JJ with the Q at Gashouse, Pledge, he led us through warmups… then we break.
Pain Lab
We were on the lower end of the parking lot for AMRAP stations.
The timer was a sandbag carry and swap. 2 sandbags, one orange, one blue. Carry one sandbag across the parking lot, I don’t remember the exact distance, it was several parking spaces. Drop it pick up the other one and go back to where you started drop it. then everyone rotates… by the way, blue one’s heavy.
STATIONS: Goblet Squat, Big Boys or LBC’s, Curl to Overhead Press, PAX Choice, Reverse Lunge, Kettle Bell Swing. (pick your preferred coupon at each station requiring one)
We went for an hour… good times were had by all. Circled back up for Name O Rama and COT.
I didn’t take good notes, and don’t recall the announcements / prayer requests. I’ll do better next time.
HAJ.
So, it’s time for a Tesla Q at The Fighting Yank! Been a minute hasn’t it? Let’s get started with some 4 corners. Haven’t done that one for awhile either have we? Went like this:
Mosey across the tracks and into the first lot on the left for COP:
SSH – Burpees (5 SSH + a burpee) X 5
IW X 20
Gravel pickers X 20
Tesla Stretches
Mtn. Climbers
Mosey to 1st corner – Stowe Compound
10 – Tijuana dreamers
10 – Wide arm merkins
10 – Big boys
Repeat, 15, 20
Mosey to 2nd corner on Main
Squats
American Hammers
CDDs
10-15-20
Mosey down Main to the Corner of Knowledge or thereabouts.
Merkins
LBCs
Bonnie Blair’s
10-15-20
Mosey down Myrtle to Central
Dips
Stepups
Dirkins
10-15-20
Mosey over to the bottom of heartbreak hill for triple nickle
Bottom – 5 burpees
Top – 5 jump squats
Over to the field for some “activity”
1st – 5 hand release merkins, burpee broad jump across, 10 SSH mosey back
2nd – 5 HR merkins, Karoake across the field, 10 SSH, mosey back
3rd – 5 diamond merkins, Skip across the field, 10 SSH, mosey back
Time for some half pipes!
top – 5 plank jacks
bottom – 2 burpees (coming and going)
Top – 5 ass to the street monkey humpers
Rinse and repeat 2X
Time for Bear Crawl slalom!
Tesla gets 3 runs and calls it after that.
Chop – Chop in the middle of the field X 6
Time!
NMM:
Haven’t done 4 corners in a long time. felt good to get out and do that. Great sunrise! Perfect morning, 32 degrees or so. Hard to beat. We did a lot today. A whole lot in fact. Was worth getting up for I would say.
Honor to lead the Fighting Yank!
Tesla
We ran in no particular way, We ran the way we wanted too.
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