Author: Blart (Page 5 of 5)

12 men posted this evening for a Mall Cop Training session # always be training. ..

WARM UP –    10 burbees oyo

SSH 10 IC

Plank Jacks 10 IC

MERKINS 10 IC

PLEDGE

THE THANG

Mosey to playground for 3 sets of 7 pull ups and 20 squats

Then short mosey to picnic shed for 3 more sets of inclined merkins, derkins, and stepups,

Next another mosey toward hamburger hill with a stop at the dam for some arm squats 20 IC …then we arive at hamburger  hill for quick set of seven ….down then up …seven squats, down then up six squats, down then up for five squats…..and so on…another stop at the dam for some more arm squats

Back up toward picnic shed for some chalk work did exercises listed until odd man gets around circle in parking lot exercises were …merkins, squats, plankjacks, diamond merkins, mtn climbers, SSH ,CDD, SEAL JACKS, LBC’S, BURPEES,  Had to Omaha on this one time was closing in so back to start .

Returned for 22 MERKINS For the vets

PRAYER REQUESTS

Friend  of Lil sweet on mission trip in Africa,  All those on IR, those unable to posts due to work and otherthings, also all of us as men to stand up for one another no matter who we are ….good word Coach K….

Mole skin

In reference to endurance that we also will keep pushing the rock even if that rock happens to be a load of clothes or a sink full of dishes. ..stand up men and keep pushing

Untill next time …..

13.5 PAX showed for a Thursday evening workout. Its 5:30 lets do it,

No FNGS so short disclaimer and Warmup went as follows ,or as best as I remember

Mnt climbers 15 ic

Merkins 10 ic

Don q’s15 ic

Next the main event

Started with a little trail run on the lake loop ,We made several stops along the way

Stop 1=  Picnic shelter  ab work while waiting on six ,LBC’S  20 ic ,Merkins 15 ic

Stop 2=Bench next to lake , here we partnered up for some hand clap merkins

Stop 3=Stop  maybe 1/4 mile in for some more merkins and squats 20 ic

Stop4=Next stop was at gravel road where we did some lundges for about 40 yards

Stop 5=back at picnic shelter for some incline merkins, and step ups

Then back to flag for some more partner work , this time using some coupons Slaw was

nice enough to transport for me to the AO. It went as follows:

Partner 1 does 21’s curls with blocks 3 sets of 7, while partner2 does hipp slappers

until complete all 21 curls. This was done 3 times

Then back to flag for PLEDGE and COT

22 merkins for vets

Announcements: Burpeethon 9/16/17,    JJ 5k at COMMON GROUND 9/23/17 great way to support your community

and spread the WORD step  up men!!!

Prayer request all those on IR, and all those HIMS  waiting on us to get them out

MOLESKIN : I usually have some little something to say but all that comes to mind lately is how awesome it

is to be out here with my F3 Brothers pushing this rock and how awesome you guys are KEEP PUSHING

you never know how you just might be changing that mans life next to you ,and not even know it….

WARM UP

SSH 15 IC

DON QUIXOTES 15 IC

MERKINS 10 IC

THE THANG

It was simple 4 stations run to each and perform 4 exercises

1ST Station= 40 Seal  Jacks IC , 30 Mountain climbers,  10 merkins IC , 10 werkins

2nd Station= 30 SSh , 30 mountain Climbers, 10 Diamond Merkins, 20 Lbc’s

3rd  Station= 30 Seal Jacks, 10 Merkins , 20 lbc’s, Wide Merkins

4th Station=15 Mike Tysons  IC, 15 mountain Climbers IC 15 Hippslappers, IC

Give or take a few there ,

Then back to flag for a little leg work, it went  a little like this,  backward highknee lundge,squat thingamubob’s for about 25 yards . Not my best choice of the day but it got the blood flowing to the legs

I tried to keep it simple today and keep the heart rate up, I hope you enjoyed…..

22 Merkins for vets

Pledge

Announcements;  Speed for need coming up; 4 miler, and Christmastown 5k,

COT; ToolTime Spoke A little and shared a blackblast about Lexington

PRAYER REQUEST;  Cheech’s Family, those traveling,

MOLESKIN; after hearing about the loss of a F3 brother I cant help but to exam myself a

bit ,I  have been thinking a lot lately about my time and how I am investing in others, I know I have a lot of room for improvement there.  I also mentioned that I hope to us this time with my brothers to become better so I can impact my family a lot more .

9 men including myself made it out to midoriyama to push the rock today. Not exactly a record breaker but enough to get it done.

WARMUP:

SSH  20 IC

Don Quixote  15 IC

MIKE TYSONS 15 IC

Then we moseyed to playground for 8 pullups and 15 WW1 for 3 sets. Then next mosey to dog park hill for some (21’s) Merkins at bottom and lbc’s at top which quickly got Omaha d to 11’s for most, Tclapps to those that almost made it to 21. Then moseyed to small soccer field past Moms watching soccer practice. They were starring at Def leppards biceps before we even did curls. So to coupons for some curls , triceps presses, and  step ups X 3. Its a good thing Slaw wasn’t there with his tassels he might not have made it past those women. Then to Turd shack for some wall work  Hipslappers 10 IC,  Australian Mountain climbers 10 IC,

Announcements: Tooltime discussed SPEEDFORNEED ,mudrun coming up, memorial Day coming …ALL GAVE SOME,  SOME GAVE ALL

PLEDGE

22 for vets

out with prayer

As always its an honor until next time …….

It was 40 ish  and windy at mt Midroriyama and  (QIC) had not posted in over a week due to work and lower back troubles. So I was ready to give it a go today. After a short disclaimer it was time to start

Warm up

—SSH 20 IC

LBC’S 20 IC

Don Quixote’s  20 IC

Mosey across road to new trail stoped back at top wait for pax with some planks. Pax arrive did 10 mike Tysons IC

Mosey to playground for some pullups and merkins reminded pax I would always include until I could do them as well as Edison, dude has some killer form on the pull up bar . AYE..

Mosey to soccer field for some DORA 123

100 pushups

200 SEAL JACKS

300 SQUATS

Partner 1 does exercises while 2 runs across field and nurs back  this wasn’t so bad till we got to squats then was happy to just get done with this one

Did some dips and Freight wanted to try some bear crawl merkins?  so we did two many of those

mosey to turd shack for some hipslappers then to flag circled up for some” Stroganoff strong” flutter kicks, didn’t quite get there but still pushing I think we did 25 or so I  got a long way to go keep “TRAINNING”  as Freight would say.

Announcements , pledge , cot.

Thanks for the push F3 …….

OUT WITH PRAYER