Author: EZ Rider (Page 2 of 6)

Pledge

Warm up: SSH, Merkins, & Flutter kicks

The workout consisted of  2.25 miles with Merkins, LBC’s, low plank, 6 inches, baby makers, Flutters, squats along the way.

We did have some good conversations while running around the parking lot of the funeral home on Union  and found out Hushpuppy can keep up with what number we were on during the 11s.

You should have been there it was great!

EZ out!!

Warm up

We ran we did work including but not limited too:

Running, Walking, SSH, LBC, Merkins, Burbee’s, LLBs, Flutter kicks, ETC.

Pledge

Prayer request

Announcements

Prayer to take us out

EZ out!

Let’s roll

Pledge

Warm up

Off to Gastone’s Hill

We ran, nurred, LBC’s, Merkins, Flutters, SSH, ETC – should have been there

Announcements

Many Prayer request

Prayed use out

EZ out!!

Total of 3 miles around Martha Rivers area including the following suggestions:

SSH

LBC’s

Flutter’s

Merkin’s

Nurr

11’s that turned into 7’s

Declining merkins

NO BURPEES but it is you against you

You should have been there

Announcements

Many prayer request

EZ out!!!

Thank you Gearwrench and others for pushing(in a good way) me even before the workout began- I need that push to push myself

Exercises of choice called this morning: Burpees, Lunge walks, LLB’s, LBC, Flutters, Merkins, Horizontal Side Straddle, & crunchy frogs. We even ran down to the New Fuse Ball field, ran around it and back, all while doing the assorted exercises that I called. All of the PAX where all happy and signing praises about the work out.

If you would have been there you would have seen the order and all of the fun and smiling faces with a little trash talk, ok a lot!

Announcements: Convergence Sat, Second F lunch next Wed., F3 Dads coming up, tubing on July 30

Prayer request: family members, those in bereavement, Pax on IR,

Thank all you men for coming out and giving me the push if needed.

Until next time

EZ out

No Q listed but I showed anyway, ran some EC and came back by HT to see if any pax showed-seeing no one I continued running the only route I know.  By the time I got to Robinwood, near the armor,y Defib caught up me and we finished the last mile or so – it is amazing how my pace picked up once I was running with Defib.   Back at the start Fllintstone showed for the coffee – I had to left so I am not sure if any coffee or studies happened.

Annoucements – upcoming convergence and 1/2 marathon

Prayer request: Pax on IR and family members

Prayer to close us out

Sorry I forgot the Pledge

Pledge

Warm up: SSH, Merkins, Flutters

We ran about 2.5 miles and stopped many times along the way and did a few SSH, LBCs, Flutters, & merkins (should have been there)

Announcements: Convergence this Saturday & Community Foundation run on April 9

Many prayer request

Prayed out

EZ out…..

Pledge

Warm up: SSH and Merkins only

Run around Downtown Gastonia for about 2 miles stopping at many sites for some reps of Partner merkins, LBC’s, Calf raises, Dips, and we even bear crawled a little.  If you where there you would have seen all of the ways we incorporated each exercise into the workout – show to know

Mosey back to start for some merry

Announcements – Multiple relays coming up and Q school at gashouse on 1/22

Prayer request: Chris Howell’s daughter and grandson,  Family members of multiple Pax

Prayed us out

As always it was an honor to lead

EZ out!!

The day has come and I am 50… WOW

Pledge

Warm up: SSH, Merkins, & some stretches

Group of 8 for boot camp

mosey up to the stairs behind the church for some partner work :

LBCs, flutter kicks, squats, baby makers, merkins, monkey humpers- hundreds of each

Mosey around to the back of the church for some Route 66 merkins and high knees

Mosey around to the front for some suicide drills per parking space on the right.

Mosey back to the start

Times up

Announcements: Extinction Run in an hour, blood drive, Christmas Party

Prayers request: family member, Pax on IR and job search, our Nation

Prayer to end

EZ out!

Disclaimer

Warm up: SSH, Plank, & Moroccan Nightclub

Mosey to the parking deck for some partner work  on each level

Four total rounds on each level-partner 1 perform the call exercise while partner 2 runs to the opposite side of level and back.

exercise consisted of : LBC’s, Flutter kicks, Merkins, Crunchy frogs, & squats

After each round the Pax ran to the top of the parking deck and than back down to the next level.

Mosey down South St to the lower level parking deck for one round of LBC’s and running around building.

Mosey back to the start in time for SA to call 5 burpees

We got a couple miles and worked up a sweat, you should have been there so this back blast may make since.

Time

Announcements

Prayer

Pledge

Until next Time (Sat at Gashouse)

EZ (still 49)out!!