Author: Broke (Page 8 of 20)

The weather is starting to cool off and Midoriyama is the place to be on Tuesdays and Thursdays at 5:30pm. 10 PAX came to get a good beatdown, but YHC may have disappointed a little with an average workout. Too much running and not enough bootcamps lately resulted in YHC having to back off the weinke a little. Here’s what we did:

Disclaimer

Pledge

Warmup

Head over to the small parking lot beside the horseshoe pits and line up at one corner. 5 HR Merkins, 10 Low Slow Squats and 20 LBC’s. Take a lap around the lot, running the long sides and bear crawls on the shorts. Rinse and repeat x4.

Mosey down the park road stopping at each light pole for 2 burpees until you get to the turd shack in the back.

11’s – Hip Slappers IC at the turd shack and Big Boys on the other side of the lot

10 Monkey Humpers for the new park signs saying all the fields must be reserved

Back down the park road with the same stops as before for burpees.

Round 2 in the small parking lot. 5 Diamond Merkins, 10 Imperial Walker Squats and 20 pretzel crunches. Run the long sides and karaoke the shorts. Rinse and repeat x4. Finished right on time.

NMM / COT

James 5:16 – “Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.”

Extinction Run 11/6 at Primal in Belmont

Prayers for Wojo, Lil Sweet friend from church battling cancer, Freight’s Dad, PAX moving, PAX doing 1/2 marathon, Huck’s Mom

Blart took us out

I’m Broke

9 PAX showed for a prime time workout at the AO where dreams are crushed and lives are made miserable by the oppressive afternoon sun. But this is F3, so nobody really gives a crap about those things and we just put in the work. Due to the fact that Gomer spent Tuesday in the hospital for chest pain, yet for some unknown reason decided to post today, a VERY DETAILED DISCLAIMER was provided. We said the pledge, did a warmup and headed out toward the opposite side of the park.

Along the way we stopped at each light pole for Merkins, starting with 5 reps and increasing by 5 at each stop. Cross the road and down to the river loop trail where we had a BLAST.

B – Burpees

L – Lunges

A – American Hammers

S – Squats

T – Travoltas

The letters for each exercise were marked at various points along the trail. Start with 5 Burpees, run to L for 10 Lunges, run to A for 15 American Hammers, run to S for 20 Squats, run to T for 25 Travoltas, run back to start to complete the loop. Rinse and repeat with double the reps at each stop. Rinse and repeat with another double on the reps. We might have had time for one more double up, but Slaw threatened the life of YHC and it seemed like he had the support of most of the PAX so we headed back.

Made the same stops on the route back, this time with WWII’s at each stop. Time for 30 Flutters, 30 LBC’s and 22 for the vets to finish.

NMM/COT

Discussed the devotional put out by Sarlaac about the importance and need for group prayer.

Announcements

Service items – Brush/comb and Mints/Gum

Snowbird signups – see Montross or Sparky

F3 Dads workout Aug. 21st at Folsom

Tubing on Green River Aug. 7th

Prayer Request

Sarlaac

SA, Slaw and Freight’s 2.0’s

Turtleman

Wojo M

Sargento took us out.

I’m Broke