Author: Defib (Page 16 of 16)

4 strong #HIM fought off the sack monster this morning to post at a rather humid Derecho this morning.  Lots of mumble before the workout about how much we love to run (not).  Therefore on a whim I threw out the weinke and decided we should try running today

Warm -up:

SSH IC x20

Don Quioxte IC x 15

Imperial Walkers IC x 20

Merkins (why not) IC x12

The Thang:

Started off by running out of the parking lot and across the street then through the neighborhood to goat island and across, around BBT.  Somehow missed a sign that read no left turn and ended up running an additional mile under the railroad tracks all the way to Market street and back up 8th St back to Goat Island.  With the group blazing a sub 9 min/mile pace YHC decided to detour and do some dips on goat island before returning to SCHS.  Total distance 4.5 miles.

Finished with 22 Merkins for the vets.

All in all it was an outstanding performance from a group who proved today they do enjoy running!!

Prayer Requests – Family member of one of monk’s students facing cancer treatment, Friend of friend having double lung transplant, YHC’s stepmom who had a stroke last night.

As always I got out of bed to exercise my mind but in the end, the chatter and camaraderie that exercises my mind is what will keep me coming back for more

Defib – out

Fortunate enough to have great weather this morning for a nice running based workout.  Three men posted and workout began with Warmup of 20 SSH, 10 Merkins and ….wait what’s that yabba dabba do – Flintstone rumbled in just in time to join us for LBCs and more SSH.

PAX: Anthrax, Flintstone, Stroganoff, Defib

The Thang:

Run

Then Mosey

Then run some more while being chased by a Cujo and friends!

Ended up running from the Storm across bridge to Crammerton and then to our favorite neighborhood bank – BBT.  Considered Donkey kicks but figured Bandit would not approve.  Decided on wall-sit with air presses.

Then time for some Dora – partnered up and did 100 Merkins, 200 LBCs and 300 Squats while partner ran up steps and around building.

Mosey back to eye of storm again through Crammerton and grateful that Cujo and friends were gone.

Time for 12 more Merkins and returned for Pledge.

Prayer requests go out to Anthrax’s M who is now in her third trimester.

Announcements include second F with 2.0s for hike in South Mountains this Saturday – Contact JK2

Defib – YHC – out

Just another Monday morning with 6 pax looking to start the week off right.  I thought this was to be a running workout but apparently there was a strong desire to do Burpees…

Warmup:

• SSH IC x20
• Merkins IC x12
• Mountain Climbers IC x 12

The Thang:

Off to the races – the pax ran out the parking to “the artwork” for 15LBC IC then without hesitations took off to the goat parking lot where we met our good friend Dora.  She had us do run the parking lot while other partner did 100 Merkins, 200 LBCs and 300 Squats and the pax had special request to finish with 50 Burpees.  Who knew they liked Burpees so much (thanks Whoopee).  The back to running – over the bridge and through the woods to the police station for a show of force with imperial walkers.  Then back to the Storm but not before there was request for more Burpees.  Finally made it to parking lot to finish with a 50 yard sprint to the flag for the belated pledge.  The Pax were strong this morning for all 3.14miles (Coincidence?)

Announcements:

Many thanks to having Outhouse back in the mix…Please keep him and his family in your prayers.

BRR is a go – see Whoopee if you’re interested.

3 1/2 weeks to the Brawl (April 9th)

As always it was an honor and pleasure to serve…

Until next time

Peace – Defib

The gloom lived up to its name – the rain came down as the pax arrived.  Considered an Omaha of 45 mins of Mary in the car but saw E4 jump out and start stretching so I guess without further adieu it was time to start.

Warmup

SSH 20 IC

Low and Slow Squats 20 IC

Moroccan Night Club 20 IC

Merkins 10 IC

Pledge

The Thang:

Suicides using trees as markers with 5 Merkins at each tree

Mosey to Corner of High School to get reprieve from the rain where we partnered up to do a modified Dora consisting of one pax doing people’s chair while second pax ran 50 yards and performed 20 Merkins followed by 20 LBC and then 20 SSH.  Rinse and repeat x3.

Next YHC found a torture app on phone – namely a 1 minute timer.  The pax performed as many as possible in 1 minute – SSH, Squats, Merkins, Mt Climbers, Moroccan Night Club, CDD, Imperial Walkers, Hillbillies, JoBus and flutter kicks

Time – Namorama, COT, prayer requests for Outhouse and Outhouse’s mom

As always – it was an honor and a privilege to serve

  Thirteen PAX posted to the Storm for Tuesday’s “climber” beatdown.  After a quick warmup of SSH, Windmills, Merkins, LBCs and Freedie Mercurys we proceeded to Indian run for half a mile.  Then came the climbing: Ladder drills across the field with escalating number of flutter kicks and Rosalitas every 20 yards with spints or running backwards in between.  Next were ladders of Merkins and Carolina Dry Docks with Bear crawls and Lunges in between.  Once all PAX were suficiently winded we took a break with dips followed by running the stairs and more dips on the other side.  Finshed off of wind spints up and down the hill with LBCs at the bottom and Merkins at the top.  One minute left so AMAP burpees to finish.