Author: EZ Rider (Page 4 of 6)

Pledge

To windy and cold at the Pavilion so we  will Mosey to the parking deck, level 1, for the warm up:

SSH x 10

Merkins x 10

Mosey to level 2 for some suicide Burpee’s (Burpee  at each line on the right and 1  back at the beginning each time)

Mosey to level 3 for some suicide merkins (Merkin at each line on the right)

Mosey to level 4 for a ring of fire – circle up  for a lot of LBC’s (Pax perform LBC’s while each pax bear crawls the circle – one at a time)

Mosey to level 5 for a modified ring of fire – circle up for a lot of flutter kicks (Pax perform Flutters while each pax Nur to the end of the parking deck level and back- again one at a time)

Mosey to level 6 for a modified ring of fire – circle up for a few baby makers -elbow plank and start (while the pax perform said exercise each pax, one at a time, run stairs to level 5 across the level and back up the stairs)

Mosey back down to level one by running the outer most part of each level.

Mosey down to 2nd AVE just to realize we didn’t have the time for the next set so mosey on over to South Street for last little mosey.  Nur up South Street stopping at each pole on the right for squats i believe.  Cross Franklin and finish strong on the last 7 light poles on the  left with merkins (1 at first and finish up with 7 on the last.

Back to the Pavilion and time.

Announcements

Many prayer request

Out with Prayer

Great morning and thank you guys for the chance to lead!

Until next time – EZ out!!

Six brave men showed to know this morning at the DOWNTOWN !

The last Tuesday of January I ended up at Midoriyama for a Freight beat down.

We ran suicide drills  for over 2/3’s of a very large parking lot (every line)  I heard we almost made it but ran out of time – no one wanted to take Freight up on staying for extra credit to complete.

Fast forward  to the following week on a rainy Friday morning to complete.

First the warm up – 10 SSH in cadence and 10 merkins in cadence

Mosey down South St to the parking deck.

LEVEL 1 – suicide drill (every line from  end to end)

10 count and mosey to level 2

LEVEL 2- route 66 merkins

10 count and mosey to level 3

LEVEL 3- repeat suicide drill

10 count and mosey to level 4

LEVEL 4 – repeat route 66 with mtn climbers – brawl crawl between lines

10 count and mosey to level 5

LEVEL 5 – repeat suicide drill

10 count and mosey to level 6

LEVEL 6 – repeat route 66 with squats

Complete but wait we have around 10 mins left

Mosey to the first level and since we have time we ran back up the stairs to the top and ran back down to the bottom again with 6 mins to spare.

With that amount of time we took the long way (main st down to N 321 route) back to the start for about 2 mins of LBC’s in cadence called by Slaw.

Note: We only got in 2.7 miles compared to Freights  3.32

Announcements: P200, Rooster, & Extinction run

Prayer request: Pax on IR and many others

Prayer

Pledge – Thank you JJ for reminding me.

Enjoyed it this morning and a honor to lead

EZ out!!

Pledge

Warm up:

1 burpee

15 SSH in cadence

10 Merkins in cadence

Wind blowing and it is cold so mosey to parking deck  for 12 days of Q Christmas as follows: starting point ground level

1 Burpee

2 Jump Sqat & repeat 1

3 Merkins & repeat 2 ,1

4 Plank Jacks & repeat 3,2,1

5 Mtn Climbers & repeat 4,3,2,1

6 Lunges (each leg) &repeat 5,4,3,2,1

7 SSH & repeat 6,5,4,3,2,1

8 LB flutters & repeat 7,6,5,4,3,2,1

9 Flutters & repeat 8,7,6,5,4,3,2,1

10 Michael Phelps & repeat 9,8,7,6,5,4,3,2,1

11 Big Boys &repeat 10,9,8,7,6,5,4,3,2,1

12 LBC & repeat  11,10,9,8,7,6,5,4,3,2,1

10 mins left so 1 to grow on (repeat all 12 again)

In between each set we ran the right side stairs to the top over and down the left side

Mosey back to start with enough time for Mary – LBC, Flutters, and oblique crunches

Announcements – New Years 10 miles, convergence Jan 9

Prayer request: many spoken

Out with a Prayer

Merry Christmas!!

EZ Rider

Pledge

Warm up: 5 burpees, 10 Big boys, 15 merkins, 20 squats, 25 flutter kick, and 30 LBCs

Mosey to parking deck for six rounds of the EZ Q

Deck 1: 5 burpees

Deck 2: 5 burpees & 10 Big boys

Deck 3: 5 burpees, 10 big boys, & 15 merkins

Deck 4: 5 burpees, 10 big boys,15 merkins, & 20 squats

Deck 5: 5 burpees, 10 big boys, 15 merkins, 20 squats, & 25 flutter kicks

Deck 6: 5 burpees, 10 big boys, 15 merkins, 20 squats, 25 flutter kicks, & 30 LBC

Not to bad as listed right? before advancing to each deck we all ran back down the stairs and started all over – repeating each listed exercise on each floor – according to Virus, on Saturday, we did 110 burpees

Mosey back to deck 1 after everyone completed

10 mins left so we moseyed down to the intersection of South and 2nd street

Nur to the next light cross Franklin and nur to the next light at Main St. (Oboe -visitor from the Raleigh area, was nurring at a nice rate until he found the parked car -Oboe and car are ok)

Announcements – Shelby convergence & Christmas party

Prayer request – see Sargento’s list

out with Prayer

Until next time

EZ out!!

Pledge

Warm up: 4 burpees, 9 Merkins, 4 Burpees, 9 LBC, 4 Burpees, 9 Flutter kicks

Mosey to parking deck by way of 321 to Franklin

Partner up: partner 1 said exercise while partner 2 runs the stairs

449 LBC

349 Flutter kicks

249 dying cockroachs

149 American Hammers

49 Merkins ( going for form)

Mosey down Franklin, left on Broad St, and left on Main.

Start at 1st  light pole on the left stopping at every 4th pole for 9 merkins – continue this all the way to 321 North

Mosey back down Main to the light at S Street.

From South St to the steps of the Pavilion do LLB (Lunge, Lunge, Burpee )

Circle up for the last minute for 49 flutters in cadence

Announcements: PT test on the 14th, F3 10 Anniversary coming up in Jan.

Prayer request: many request – Our Nation, people sick, and grieving for lost love ones.

Prayed us out

Thanks for allowing me to lead and until next time

EZ out!!

8 men showed this morning for the downtown beat down – 1 FNG

Warm up:

SSH x 30 IC

Moroccan Night Clubs x 20 or 30 IC ( until Waterboy arrived from the parking lot)

Merkins x 10 IC

Mosey to bridge – Lunge Lunge burpee across the bridge and plank for the six

Mosey to behind the Social Services  building

11’s from one side the small parking area to the other side – Merkins and Moroccan Night club

Sprint the up the parking lot a few time to improve our running??

Stop for more 11″s – LBC’s and Hand release merkins

Mosey to bottom of parking lot and partner up:

300 LBC’s as a team – one run up the parking lot while the other performs said exercise.

200 Flutter kicks (counting one leg)

Nur the complete parking lot to Airline Ave. and then up to the light.

Back to bridge – lunge walk the bridge

Mosey a longer route back to the flag and finish up the last 2 minutes with Merry

Pledge

Many prayer request: pax family’s, our Nation, and may others

Name the FNG:  since he is a big Tarheel fan we named him JV after the great  Jimmy V.

Pray and off to work we go

Honor to lead this morning and until next time

EZ out!!

Pledge

Warm up : 30 SSH in cadence

Mosey to wall: wall sit left over right and right over left and 10 Mike Tyson’s

Mosey to McQuitter wall: 20 step up per leg

Mosey down South St to first stop light – from there to the 10th light pole stop and do jump squats (1 at first and 10 at 10th)

Mosey on down to Garrison Blvd.

Brief pause and then mosey back to first stop sign.

Repeat in reverse for the next 10 light poles on the left only – this time nur up the hill.

What do you know we ended back at McQuitter wall again – 20 step ups each leg.

Mosey back toward the start and stop at the wall for a little more wall sitting but no Mike Tyson’s

F3 Fun Run from there to start but everyone has to have a turn so we circle the parking  lot – word of advance do not follow Buckeye in the fun run !

Side note: we did a lot of Flutter Kicks and LBC’s before and after the moseys.

Arrive back at start with a few minutes of “NO BURPEE” merry (don’t recall all of the fun stuff that was called).

Time!!

Announcements: Mt Mitchell

Prayer request: may family members and our Nation

Out with Prayer

Until next time

EZ out