Author: EZ Rider (Page 4 of 6)

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

Disclaimer

Warm up

SSH x 20

5 burpees

Merkins x 10

5 burpees

LBC x 20

5 burpees

Split into 2 groups of 7

Run parallel  down South Street (Group 1 left sidewalk / Group 2 Right sidewalk)stopping 5 different times for 10 merkins or 5 burpees

Left on 2nd Ave. Gastone called 4 stops with Monkey Humpers x50, Squats x 50, Lunge walk pole to pole, & backward lunge walk pole to pole

Left on Marietta Street – stop at every pole (large and small / left or right side) and do 15 LBCs / Nurr between poles up to the light.

Head over to the bottom deck of the parking deck for some 11’s – Group 1 left stairway and Group 2 right stairway – Merkins at the top and Burpees at the bottom -modified to 6 ‘s

Short 10 count at the top of deck before running suicide drills on each floor (wall to wall) until we reached the bottom.

Short 10 count before (no rest in between and in cadence)20 flutter kicks, 20 Micheal Pheleps, 20 LBC, & 12 baby makers ( Tried to get to 20 but the laughter was just to much)

Mosey back to the start with 1 minute left so 1 minute of SSH

Announcements:  Ville to Ville , 911 Mem Climb

Prayer request:  SA’s daughter, People out of work, depression, and family members of PAX.

Sorry guys i just realized we didn’t do the Pledge so please do (I just completed my)

Thank you everyone that came out this morning and for pushing me, great to see each of you again in the GLOOM!

Seen this Wednesday on Facebook and wanted to share

Today’s verse: “Be still, and know that I am God.”

Today’s message: Declare today that you won’t stress over things that are out of your control.  People will be people, Jobs will be jobs, but one thing is for sure…God will be God!  Let him handle it!

EZ Rider out!!