Author: Broke (Page 4 of 20)

Great weather at Midoriyama for an afternoon workout in January. Work has kept me from being able to commit to Q recently, so I told Slaw earlier in the week that if I made it out today I would take his spot. Most of you know that it ALWAYS rains when Slaw has the Q, so by YHC taking over the PAX stayed dry. You’re welcome!

Dislcaimer

Pledge

Short warmup

Grab two bricks and let’s mosey.  You carry the bricks the entire workout. After a short lap through the park we’re back at the big parking lot across from the start. Time for some merkincides.

5 Brickee’s

Run to the first light on the LEFT and 5 Perfect Form Merkins

Back to start for 5 Brickee’s

Run to the second light on the LEFT and 10 Perfect Form Merkins

Back to start for 5 Brickee’s

Run to the third light on the LEFT and 15 Perfect Form Merkins

Back to the start for 5 Brickee’s

Run to the END of the parking lot and 20 Perfect Form Merkins

Back to the start

Rest the arms and work the abs and legs

10 American Hammers IC

10 Bobby Hurleys

10 Dying Cockroaches IC

10 Low Slow Squats

10 LBC’s IC

10 Lunges

Partner Up for Dora

One partner runs to the second light pole on the LEFT, the other works

100 Shoulder Taps

200 Seal Jacks (Omaha to 150)

300 Moroccan Nightclubs (Omaha to 200)

Repeat the abs and leg work

Triple Nickel

Brickee’s and Mike Tyson’s across the parking lot

Put up the bricks and back to the flag.

NMM/COT

We discussed the need to let go of any grudges we may be carrying and how the longer we hold on to them the more they have a hold on us. The basis and scripture we used for the discussion came from a message my 2.1 gave to her youth last Sunday, so YHC made sure to give credit so as not to plagiarize her work. Read Romans 12:17-20 when you get a chance.

Lunch next Wednesday at Hillbilly’s

Convergence 2/11 at Folsom, 0630 start

Extinction Run 3/4 at Primal

Viking dash

Pray for – Huck, Turtleman, Gumby’s family, Slaw’s M, Wirenut’s family, Termite’s family, EZ Rider’s family, Oompa’s 2.0 and many others.

YHC took us out.

I’m Broke

The temps are starting to get a little cooler for the premier afternoon AO of Gashouse, but it’s still pretty  brutal. Since there is a CSAUP this weekend YHC decided to stay away from leg work and focus on the soccer arms and love handles. Sister Act once again dodged my Q (I guess my workouts are too JV for a rock pusher like him), but 7 PAX were standing around looking for something to do when the time hit. Let’s give them what they want.

Quick warmup, then grab a block and head to the parking lot beside the turd shack.

20 curls, 20 OH Press, 20 tricep extensions

Run across the lot

20 Big Boys (some of us waited a couple rounds too long to move to the grass!!!)

Run back to start

x5 rounds

Partner up

Partner 1 rifle carries while Partner 2 does 2 burpees then runs to catch up and switch

2 laps around the parking lot

20 flutter kicks w/coupon, 20 hammers w/coupon, 20 windshield wipers (hammers with a block are brutal!!!)

Run across the lot

20 Merkins

Run back to start

x5 rounds

Put the blocks up and still a couple of minutes left. Finished up with 10 hip slappers and 1 min. wall sit.

Announcements

CSAUP this Saturday

Skating 9/17

JJ5K 9/24

Convergence at Bulldog 10/8

Sign ups for Malak Series relays (P200, C200, T200)

Prayer Request

Slaw 2.0

Huck

BOS and family in loss of father

Toepick  has co-worker whose mother has cancer

Mayor and family in loss of grandfather

Strong work by the PAX today. Ending up seeing 2 Kotters, Gomer made it to the workout and Toepick made it to the COT. Keep pushing the rock!

Slaw took us out.

I’m Broke