Author: Boudin (Page 4 of 8)

The clock struck 7:00 and the group moseyed down to The Bunker.  Cha Ching let all of the PAX in a warmup. Once the warmup was completed the boot campers took off for their workout.  Three PAX stayed for The Bunker beat down.

We started with a couple Route 66’s

Squats going one way and Merkins on the way back.

We then moved to the wall for 3 rounds of

10 Dirty Hook ups

20 Hip Slappers

30 Shoulder Taps

Lunge walk down to the end of the parking lot and back

Once done time for some ab work

25 LBC

25 High Flutter Kicks

25 Low Flutter Kicks

25 High Scissors

25 Low Scissors

25 American Hammers

25 Heals to Heaven

25 Plank Jack

25 WWI

25 Freddie Mercury’s

Know that our cores were warmed up  we moved on to the main course

3 rounds

5 Burpees

10 Merkins

30 Squats

40 Flutters

Bear Crawl half the parking lot and back.

With time running out we fellowship moseyed back to the Yank. With time left we completed a Round of Jack Webbs.

Pledge

Cha Ching took care of COT.

Thanks for the opportunity to lead.  SYITG

I showed up Dirt, Virus, and Breaker Breaker were finishing up some EC. The PAX began to file in.

Disclaimer

Pledge

Warm up:

15 SSH IC

15 Imperial Walker IC

15 Moroccan Night Club IC

10 Merkins IC

Bubba Sparxx decided to show up.

10 Gravel Pickers IC

20 Squats OYO

Left on a mosey of the upper parking lot to return to the corner of the lower parking lot. Here we did Route 66 starting with Merkins then moseyed to the opposite corner of parking lot, but not before getting 5 burpees for the speedbump.

Once to the opposite corner we did Route 66 with Monkey Humpers then 5 Burpees for the speed bump before moseying around the top parking lot before rinse and repeat Route 66 using

CDD

Squats

Mosey around the top parking lot back to where we started.

Mountain Climbers with bear crawl in between

Reverse Lunges

Mosey back to light pole where we did warmup for some core work

30 Flutters IC

25 Hammers IC

20 LBC IC

20 Reverse Crunch OYO

20 Box Cutters OYO

20 Toe Taps OYO

Time 6:15 am

Annoucements

Rice and Beans

GrowRuck

Prayer Request

SA Father in law

Pink Floyd Family

Tesla Family

Wichita Family

Tiger M and Step Sons

Termite Brother

I took us out in Prayer.

Thank you for the opportunity to lead. SYITG

YHC showed up to only seeing Pockets at The Yank until a few more PAX showing up right before time.  It was a chilly, windy morning. With no showing for the Bunker other than Hippa we combined the workouts.  7:00 a.m. time to get started.

Pledge

Mosey down to the Bunker to pick up Hippa and start with a warmup.

Warmup

15 SSH IC

10 Gravel Pickers IC

15 Moroccan Night Clubs IC

10 Merkins IC

20 Squats OYO

We moseyed down Mill Street then took a left on Hawthorne Street then a left on Airline street back to the Belmont sign on the corner of Main Street and Myrtle.

On Myrtle Street a took a page out of Tiger’s Q manual for telephone pole suicides. We 10 squats at the start then 10 Merkins at each telephone pole moseying back to start after each set of Merkins.  We completed 100 Squats and 100 Merkins.  Once all the PAX made it back up to the corner of Myrtle and N Central Ave.  We moseyed to back of the old middle school for some wall work.

1 min Wall Sit

20 Hip Slappers

10 Dirty Hookups

1 min Wall Sit

20 Hip Slappers

10 Dirty Hookups

1 min Wall Sit

Moseyed down the steps around the track to the covered Picnic Area for the following work. After each set we moseyed down the curve side walk then back up to the shelter other than the last set we completed under the Pavillion.

50 Big Boys

75 Merkins

100 Overhead Claps

125 Squats

150 Flutter Kicks (Under Pavillion)

Mosey back to the Yank. Time 8:00 a.m.

Announcements

Prayer Request

Name-o-rama

I took us out in Prayer.

Thanks to the PAX for showing up.  It was an honor to lead.  SYITG.

The PAX began to show up  in the foggy Gloom.

Disclaimer

Warmup:

15 SSH IC

10 Gravel Pickers IC

10 Merkins IC

20 Squats OYO

Ruck to the parking lot by the playground

We started at the center line of the parking lot and did

3 rounds

20 Flutter Kicks 4 count

10 Overhead Press with Ruck

5 Thrusters

Bear Crawl to the Curb then Lunge walk back.

We then rucked around the parking lot back to where we did the first set of exercising then performed

3 rounds

5 ruck pushups

10 Ruck Swings

10 Lunge walks with ruck overhead.

We rucked back to the start then did 10 LBC IC and 10 Toe Taps IC. We covered a total of 1.6 miles.

Time 6:15 am

Pledge

Annoucements

Prayer Request

Name-o-rama

I took us out in prayer.

Thank you for the opportunity to lead. SYITG

The PAX starting to show up with the threat of rain.  YHC created a workout that could be done under the awning if needed.  5:30 am time to get started.

Disclaimer

Pledge

Warm up:

15 SSH IC

15 Gravel Pickers IC

10 Merkins IC

20 Squats OYO

5 Burpees

Moseyed around the track then to the back of the school.

ATM’s (Not sure why its call that)

3 rounds

20 Shoulder Taps

5 Merkins IC

10 Merkins OYO

Mosey back to the front of the school.  The last round ended at the back of the school.

Mosey to the end of the back parking lot.

Giving the upper body a rest we did Route 66 heading back toward the playground.

Squat with 4 lunges at every other parking spot line.

Next up on the list “Bataan Death Crawl”.  Yes, I have been looking through the Exicon.

We lined up in a single line and started a bear crawl.  The last man dropped down and did 5 burpees. Once done PAX ran to the front of the line to lead the bear crawl.  The last man in line repeated what the first PAX did.  Once we all made it through we repeated exchanging the burpees for 5 merkins.

Now that we worked the upper body again it was time for some leg work via 11’s.

Monkey Humpers at 1 side of the parking lot and Smurf Jacks at the other.

With time running low we moseyed back to the start for some ab work with the remaining time.

25 Flutters IC

25 American Hammers OYO count 1 side

25 LBC’s IC

25 Reverse Crunch OYO

25 Toe Taps OYO

Time 6:15 am

Annoucements

Prayer Request

Name-o-rama

I took us out in prayer.

Thank you for the opportunity to lead. SYITG.

As the PAX begin to show up they were thanking me for choosing the Pub to Q the morning’s run.  I had no clue what they were talking about.  Evidently I was suppose to Q Diablo Sammich also which I was totally unaware of.  Very large Q fail.  Clock struck 5:30 a.m.

Pledge

Disclaimer

We ran to Pelicans and back.  Received some feedback from some of the PAX that Dr. Suess was talking some trash about me double booking the Q.  Then he left everyone in the dust with his fast running.  What a show off.

Time 6:15 am

Annoucments

Prayer Request

I took us out in the prayer.

Thank you for the opportunity to lead.  I have already taken necessary steps to not let his happen again.  I am signed up on Team Up. SYITG

On the way to AO on Upper Armstrong round I came across a few PAX getting in some EC.  At least 1 or 2 of them had lights.  You guest it the one with camouflage on was Dr. Suess. When they returned Quiche checked out, but Sargento and Dr. Suess stayed for the beat down.  Clock stuck 5:30 a.m.  Sargento and Dr. Suess took their time joining.

Pledge

Disclaimer

Warmup

15 SSH IC

15 Plank Jack IC

10 Gravel Pickers IC

10 Merkins IC

20 Squats OYO

5 Burpees OYO

Mosey to the back of the school. We did the following exercises moseying in between the rounds from back to front of the school then to the back again.

3 rds

10 Squats

10 Inchworm Merkins

10 Smurf Jacks

10 CDD

5 Burpees

With the blood flowing we moved into the next phase where we partnered up.  On partner ran while the other did the following work

50 Big Boys

100 Overhead claps

150 Merkins

200 Squats

250 Flutter Kicks count  1 leg.

The PAX crushed these exercises. With under 9 minutes left we started on a mosey back toward the start.  Stopped at the front of the school for some Curb Crawls.

The PAX planked on the curb.  We moved Right and we Moved left at the direction of the Q with the occasional Merkin.  Time getting short we moseyed back to the start.

Back at the start, we closed out the post with 4 rounds of Mary.  Time 6:15 a.m.

Annoucements

F3 Gastonia lunch today at 12 pm at JR Cash in Mount Holly.

Prayer request

Name o Rama

I took us out in Prayer.

Thanks for the opportunity to lead this morning.  I have the Q at the Pub tomorrow, so come on out and get some miles in.  SYITG.

YHC first Q at Mt Hollywood.  The PAX began to show up.  Out of the dark Red Ribbon appeared as if from

nowhere.

Pledge

Warmup

20 SSH IC

15 LBC IC

10 Merkins IC

15 Gravel Pickers

20 Squats OYO

Moseyed to Ida Rankin Elementary School parking lot. On the way had a Q fail with crossing the street.  I contest the car sped up, so everyone couldn’t cross at the same time.

Tabata 20 seconds of work and 10 seconds of rest for 4 minutes

CDD

Monkey Humpers

Merkins

Mtn Climbers

Once done 5 burpees and mosey two times around parking lot

Tabata 20 seconds of work and 10 seconds of rest for 4 minutes

Squats

Merkins

LBC CDDOnce done 5 burpees and mosey two times around parking lot.

Now that we were back to where we started from we did the following exercises then take two laps around parking lot.

100 Squats

90 LBC

80 Lunges (Count both legs)

70 Merkins

60 Flutters (Count 1 leg)

50 Mtn Climbers

40 SSH

Once two laps were completed headed back to the start for Monkey Humpers and SSH until time 6:15 a.m.

Annoucements

Rice and Beans

Retreat

Prayer Request

Name o rama

I took us out in prayer.

Thank you for the opportunity to lead.  If it wasn’t for this Q, I probably would have stayed in bed.  Thanks for the push.  SYITG

YHC showed up to Folsom to the PAX filtering in getting ready for the beat down on a beautiful morning.

Disclaimer

Pledge

5 Principles of F3

Warm up

SSH 15 IC

Imperial Walkers 15 IC

Merkins 10 IC

Gravel Pickers 10 IC

Squats 20 OYO

5 Burpees

Mosey down to the end of the lower parking lot.

Route 66

Merkins and Lunge Walk two parking spots.  Mosey back to where we started

Route 66

Squats and bear crawl two parking spots.Mosey to Tennis Courts.  Time for an escalator. Started at one corner of the tennis court complex.  The exercise were 10 merkins, 20 Big Boys, 30 Pulsing Squats, 40 Mountain Combers count 1 leg. then mosey to next corner. At the first corner 10 Merkins, mosey down to second corner 10 Merkins, 20 Big Boys.  Mosey down to the 3rd corner 10 Merkins, 20 Big Boys, 30 Pulsing Squats, mosey to the fourth corner 10 merkins, 20 Big Boys, 30 Pulsing, 40 Mountain Climbers.  Mosey back to the start and plank for the six.

4 Corners with mosey inbetween corners

Corner 1

30 SSH

20 Squats

10 Merkins

Corner 2

30 Mountain Climbers

20 Lunges

10 Merkins

Corner 3

30 Monkey Humpers

20 Burpees

10 Merkins

Corner 4

30 Feddie Mercuries

20 Plank Jacks

10 Merkins

Dora 123- One partner worked while the other ran down and back on tennis courts

100 Merkins

200 Squats

300 Flutters (Count both legs)

While completing Dora YHC heard a train, so you guessed it 5 burpees for the train even tho the PAX said that is not a thing in NOGA.

Time for some core work TABATA style. 20 seconds of work 10 seconds of rest for 4 minutes

LBC

American Hammers

Flutters

Freddie Mercuries

Another mosey around the courts and back to the start where are charged Sarlacc with leading exercises until the 6 was in.  He chose cherry pickers which seemed to be a big hit in NOGA.  Time 8:00 am.

Annoucements

Prayer Request

Name o rama

I took us out in prayer.

Thanks for the opportunity to lead men. Welcome FNGs Arch, Velvetta, Shatner.  SYITG

The PAX showed up in force this morning.  The clock struck 5:30 a.m.

Disclaimer

Pledge

5 Principles of F3 then fellowship Mosey to basketball courts.

Warm up

SSH IC 15

Gravel pickers IC 10

Merkins IC 10

Monkey Humpers IC 15

5 Burpees

Mosey to the Davis Park parking lot for Route 66. We did Merkins going on eway then Monkey Humpers on the way back.

Mosey to Tennis Courts.  Time for an escalator. Started at one corner of the tennis court complex.  The exercise were 10 merkins, 20 Big Boys, 30 Pulsing Squats, 40 Mountain Combers count 1 leg. then mosey to next corner, but do burpee in between tennis courts.At the first corner 10 Merkins, mosey down to second corner 10 Merkins, 20 Big Boys.  Mosey down to the 3rd corner 10 Merkins, 20 Big Boys, 30 Pulsing Squats, mosey to the fourth corner 10 merkins, 20 Big Boys, 30 Pulsing, 40 Mountain Climbers.  Mosey back to the start and plank for the six.   Once the six was in we took a mosey around the tennis courts.

Back to the starting corner  we did the following work

15 Burpees

20 Reverse Lunges

15 Merkins

20 LBC’s

20 Moroccan Night Clubs

Mosey to the opposite of tennis courts and completed

30 Mountain Climbers

20 Squats

20 CDD

20 Freddie Mercuries

20 Plank dips

Mosey back to the start.  Time for Jack Webbs 1 Merkin, 1 Air press all the way up to 8 then back down to 1.  With time running short SSH for about a minute before switching to Monkey Humpers until time 6:15 a.m.

Announcements

Prayer Request

Name o Rama

I took us out in Prayer.

Thanks for coming out this morning.  It was a privilege to lead.  SYITG