Balljoint ran the rest of us rucked. It was rainy and nasty so it really sucked.
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Prayers for the Hall Family
Day: March 6, 2024
Came out here to Folsom this morning with huge plans for a 20 to 1 block beat down for the ages. Well I way overthought and overloaded it. We did my standard warm up before heading to Ye Ol’ Folsom Block Pile. Along the way we stopped at each light pole for 10 Merkins and 20 Squats. Once at the Blocks we started a de-escalator style WOD that consisted of Shoulder Presses, Bentover Rows, Squats, and HR Merkins. Once finished with each circuit we ran to the end of the drive way and did some Burpees before returning to start the next round. As I said before I had hopes of this being a 20 to 1 circuit but we only made it to the round of 10 before we ran out of time. We still had a great workout with some pretty good fellowship to go along with it.
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Prayers: The Hall Family, Huckleberry, Turtleman, Anchorman, Teacher at Stewart Cramer, Bed Pan’s Step Dad
Earlier this week I told Ponyboy if nobody else wanted Saturday I would take it. So Friday was nasty rainy, and it looked like it might continue into the morning so my original plan of cool stuff on the soccer field was axed in favor of a block beatdown in the Picnic Shelter. My latest Favorite Q … The Dirty BJ! I think I want to try and get a Dirty BJ at all the AOs…this maybe my new goal for 2024..stay tuned.
Warmup: 6:30 cirle up around the shovel flag in the bottom parking lot Normal stuff..taint strech, SSH, etc…
Thang: Mosey to the FFR(Ford F’n Ranger) and grab a block. Point of note the FFR was parked about half way-ish up the parking lot. Tote your block down to the Shelter.
First up a quick little warm up: triple nickel–use the picnic tables. 3 exercises, 5 rounds, 10 reps: Dirkins, Dips, Step ups.
Block work: Curls, Triceps, Rows, Squats, Block Merkins(one each side), WW3’s ..10 reps. Then mosey to the FFR grab another block and do 1 blockiee. come back and do 9 reps, mosey 2 blockiees, etc… Kinda of a combination of Sheldon Cooper and 11s I call it the Dirty BallJoint. I turn on the blue tooth speaker and we went to work. GearWrench didn’t like my Walen Jennings and Hank JR, so i had to turn it on the Rage Against the Machine channel. With just a few Minutes left we did some Mary&Carry from the shelter to carry our blocks back to the FFR.
Time!
Prayer Request:
Huck
Turtle Man
Injured Pax
Stogie’s eyeballs
Hall Family
Teenagers
Announcements:
Rice and Beans Tuesday 12th
Saturday 16th Food ruck @545 from the Yank(back in time for bootcamp)
April 13th Comunity Foundation Run/Speed-for-Need(see P.Haze)
April 20th Extinction run @ Primal Brewery
SA said it was stupid, Westside was sweating so I guess I did my job.
Four PAX showed up to brave the rain at The Ricky Bobby. Seeing no FNG’s I gave a brief disclaimer followed by the Pledge of Allegiance.
WARM UP:
Four sprints under the awning.
TABATA:
20 minutes. One random exercise per minute. (40 seconds on, 20 second of rest).
BEATDOWN 1:
The rain seemed to taper down to a drizzle so we ran to the back of the school for suicide sprints (stack the exercises).
Light Pole #1: 10 merkins
Light Pole #2: 10 merkins, 20 squats
Light Pole #3: 10 merkins, 20 squats, 30 SSH
Curb: 10 merkins, 20 squats, 30 SSH, 40 plank jacks
*** Off in the distance there was a train, so 5 burpees.
BEATDOWN 2:
We ran back toward the front of the school. Keeping the same theme with exercises at light poles, we did the following.
Light Pole#1: 5 wide arm merkins
Lunge walk to next Light pole.
Light Pole #2: 5 wide arm merkins, 10 Bobby Hurley’s
Bear Crawl to next light pole
Light Pole #3: 5 wide arm merkins, 10 Bobby Hurley’s, 15 Parker Peters (count one side)
Nur to next light pole
Light Pole #4: 5 wide arm merkins, 10 Bobby Hurley’s, 15 Parker Peters (count one side), 20 high knees (count one side)
****Minute wall sit followed by 10 air presses in cadence.
BEATDOWN #3
5 minute AMRAP (one minute per round)
5 burpees, 5 squats, 5 merkins (rest until the next round)
ANNOUNCEMENTS:
Rice N Beans, Tuesday, March 12 from 5:45-7:00 p.m. at the Salvation Army in Gastonia. See Anchorman for details.
Food Ruck on Saturday March 16 at 5:45 a.m. beginning at the Fighting Yank. PAX will ruck to Harris Teeter purchase items and ruck back to the Fighting Yank for the start of the workout.
Convergence on Saturday, April 13 at 7:00 a.m. CaroMont Health Park.
Community Foundation Run 5K on Saturday, April 13 – Pushers are needed for the chariots. Contact Purple Haze on Slack for details.
Extinction Run is Saturday, April 20 beginning at 9:00 a.m. at Primal Brewery.
PRAYERS and PRAISES:
Continue to keep the PAX who are ill and on IR in your thoughts.
Aye,
Radar
It rained…..√
We got wet…..√
It was no big deal…..√
As Balljoint pointed out in his Slack post last night……you don’t go out in the rain for yourself, you do it for the guy beside you. Very grateful for the men who came out this morning to do just that!
Look for an announcement coming soon regarding the Dream Center and the need for HIM. Also….
3/12 Rice N Beans
3/16 Food Ruck
4/13 Convergence & Community Foundation Run
4/20 Extinction Run
Prayers for Jackson Hall and family, Jackson Curti who has developed an infection, BOS’ MIL for upcoming tests for a spot on her lung, Tardi Gras’ friend diagnosed with breast cancer.
I’m Anchorman – you stay classy, Gastonia.
Nobody showed. I did my own workout.
Disclaimer
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Warmup: SSH X15, Stretching, 15 gravel pickers
Mosey to the first bank
- 5 burpees with a lap of a bank, 30 LBCs with a lap of a bank, 30 flutters with a lap around a bank, 20 dying cockroaches with a lap of the bank. 3 rounds.
Mosey to next bank
Wall work – wall sits, shoulder presses, 20 each
3 rounds of: 10 dips, 10 durkins, 10 lunges each side
Mosey to the rock wall
10 step ups each leg
30 heel raises
10 step downs each leg
Mosey back to pelicans
Stretching to finish up
Announcements:
Prayer requests: Maybelline family, Turtleman, Huckleberry, Jackson Hall, Anchorman, Bubba Sparxx
COT
Thank you for the opportunity to lead. YHC Winehouse