Month: January 2024 (Page 6 of 12)

Partner work:
Partner 1 (or even 2) Lunges to middle of lot then mosey to end for 5 of:
Merkin/CDD/Derkin/Dips/Squats/maybe something else

While partner 2(or even 1) using coupon:
Curl/O/H Press/O/H Triceps/Weighted Squat/Chin Press

Modified Partner Triple Nickel:
Curls and Dips either side of parking lot, meet in middle for 5 Booyah Merkins.  5/5/5

4 Corners with:  10/20/30/40 – Up and back
Merkins/Heel Raise/Squats/Flutters

Only slightest bit of Mary

Time
Honored…….Linus

Weather was great and there were plenty of HIMs present. We talked about mission and what it does for our community/team.

Announcements:
Pushing rocks sign up by 1/20

Prayers/praises
Turtleman
Bubba surgery Friday
Jackson hall
Jaxson Curti
Flood storm victims

YHC prayed.

What kind of Jerk takes over a Site Q and then disappears for 2 months … ill give you a guess….his initials are S.A. So in a attempt to make Downtown great again i signed up to Q to try and salvage this train wreak. I had to modify from my normal badass Qs as i am nursing a Fractured Sacrum. (my tant is cracked🤷‍♂️) So this is what I came up with.

Warm up: SSH, burpee, Don Q, 2 burpee, Mor-can Nightclubs, 3 burpee

Thang: Short Mosey to the parking deck to find the Ole Ranger waiting with a load of blocks. Everyone gets a block. This is a mix of the Sheldon Cooper and Dirty 11s. I call it the Dirty BJ.
5 block exercises: Curl, Row, Squat, Merkin (alternating sides), WW3 (big boy with chest press at bottom and at the top). Do these 10 reps each then carry your block up the stairs to the top level and preform 1 blockie. Carry block back down, now do 9 reps, back up top 2 blockies. continue till numbers are flopped, or your shoulders are flopped. Thats it! We worked up until about 4 mins till, moseyed back to flag and time!

Prayer Request:
Wirenuts Mom
Wojo Dad
Gumbys Mom
Brokes Mom
Huck
Turtle MAN
Hester Family
Hall Family
Everyone on IR

announcements:
Folsom Winter Nationals FEB 10th–BE THERE!!!!
Pushing Rocks sign up ends this weekend!
2nd F Happy HOUR TODAY!!

thank you to everyone that came out this morning. when you are hurt its easy to lay in the bed and stay home. even if you can’t run, or can’t do merkins or whatever, come out anyway. MODIFY as needed! thats what that means. I promise whatever you can do will be better than nothing. Heck you can even lead a workout! It’s good for the body, soul and state of mind!

Honor to lead this morning!

#MAKEDOWNTOWNGREATAGAIN

SYITG
BallJoint

The weinke was built around a routine called “Doc Wings,” borrowed from Doc at F3 Twin Cities (but based on a sequence in the exicon):  15 reps each in cadence of the following, without putting arms down:
– Moroccan nightclubs
– Air presses
– Arm circles (F)
– Grady Corn (overhead and seal clap combo; see exicon)
– Chinooks (F)
– Jack Reachers (air presses)
– Arm circles (R)
– Overhead claps
– Chinooks (R)
– Seal claps
– Raise the Roofs (air presses)

This was a crowd pleaser for sure.  Grumbling and general mumblechatter on a variety of topics accompanied the cadence.  Toes were tingling chilly after this, but shoulders were on fire!  Also, Tesla joined the circle 4 minutes late and nearly halfway into this routine but didn’t skip the customary “space suit” commentary.  That later morphed into mumblechatter related to birthdays, birthday suits, and CDD’s.  It was every bit as unsavory and grotesque as you can imagine.

Giving shoulders a rest, we moved to the next exercise regimen.  Pax alternate between LBC’s and reverse crunches (yes, two slightly different ab exercises) while one pax at a time NUR’ed to Screamo Taco and moseyed back.  This took longer than expected, so after 2 rounds we changed exercises to oblique crunches, alternating right and left (again, two slightly different ab exercises).  After two more rounds, we needed a more substantial change of scenery, so we partnered up and ran “catch me if you can.”  One partner lunge-walked while the other ran around the block, then switcheroo.  We ran 3 cycles, then went back to the first thing, except the pax returning from Nur/moseying called the next exercise.  After everybody took a turn, we still had 12 minutes, so it was “make it up as you go” time.   With a mosey to the fire station to think about it, I chose a hill sprint followed by a bear crawl.  Then we even had time for another hill sprint and some flutter kicks.  All pax were toasty warm for COT.

Announcements:  Sign up for pushing rocks; Folsom Winternationals Feb 10; Tardi Gras’s VQ tomorrow at Tequila Sunrise

Prayers:  Bubba Sparxxx surgery; Pax suffering and/or on IR

Great start to the day,  I’m grateful for all the pax coming out in the cold and hope you got your money’s worth and more!

• Nutria

7 runners and 2 ruckers posted on a chilly January morning to run through Willow creek neighborhood.  Apparently this is not a very popular route.  Next time we’ll try it backwards – that should make it great!

Announcements:

Pushing Rocks challenge – sign up by Saturday

3rd annual Folsom Winter Nationals Feb 10th 6:30

Prayer Requests:

Wojo’s dad, Hester Family, Turtleman, Homeless

Until next time

Defib out.

Showed up this morning to find the playground equipment uprooted and piled up on the ground, and we were going to do a mainly pull up workout! Oh well, I had to rewrite the Wienke on the fly…

We warmed up wit a mix of SSH, Imperials, Windmills, Gravel Pickers, and Hilbillys, between each exercise we hit 2 burpees.

We went over to one of the many picnic shelters and did a 4 x4, 4 rounds of 4 exercises with a lap around the parking lot between rounds. We did step ups 10 each leg, dips 10 reps, bulgarian split squats 10 each leg, and incline merkins 10 reps.

Then we ran back up the hill and did a set of 11’s with big boys and burpees

That left enough time for a few rounds of Mary: Dying cockroaches, American hammers, LBC’s, Reclining Flutters, Plank hold, Mountain Climbers, Hand release Merkins , and 22 Merkins for the Vets!

Announcements, Prayers, Praises

Good Work Men

Warm up……..

Worked out a fellowshipped with a great group of men this morning

We ran with stops to do a variety of exercises.  It was fun!!

Pledge

Announcements

Prayer request were many

Prayer to take us out

EZ out!!

We rucked.

We rucked