Author: EZ Rider (Page 5 of 6)

I had heard on Monday that DryRub would be turning 50 this week, so without thinking i yelled out Friday maybe a Respect Themed workout in Dry Rub honor.

I looked on the F3 site to come up with an exercise that started with each letter of his name.  Each round of the listed exercise will add up to 50.

Warm up

SSH x 8

Merkins x 8

LBC x 8

Flutter kicks x 8

Peter parkers x 8

Burpee x 10

Mosey to the parking lot of the old court house

D-Deck of Death  x 8 of pulled card

R-Rockette Dips x 8

Y- Yves Poll (backward run/nur) x 8 back and forth across parking lot

R-Rockie Balboa x 8 in cadence

U-Up/downs x 8  (butt kickers while up)

B- Always Burpees x 10

Mosey down South St to 4th Ave –

Every 5 poles (lights or not lights) on the left and right we stop for 10 reps of the exercise pulled from the deck of death – rinse and repeat to the top.

We did merkins, heels to heaven, fluttter kicks, Rosalitas, and i lost count but  that was many poles – i do remember on the last set we did Yves Poll (nur) across Franklin.

Cut through the alley to the parking deck – up to about the 3rd level for some more Deck of Death.  10 reps of each exercised pulled – each pax pull a card breaking at 5 for a 10 count-

we got about 3 rounds in before we headed back to start –  we did Merkins, Jane Fondas, Monkey humpers, and a variety of others i can’t remember but it was fun.

Ok it is 6:10 so time to head back – but first we did continue our run to the top of the parking deck and back down before heading back to base – some said are we taking the stairs back down -NO- somewhere behind me I heard someone say he (EZ Rider) is in training  so we run.

Arrive back at base with 10 secs to spare!

Announcements:  Convergence Sat March 21 at Martha Rivers, Shooting event at Allen Tate’s place on the 21 as well, AX throwing event at some point

Prayer request- Everyone effected by the recent storms and also from the potential flooding over the next week.

The Bible teaches that God values our physical bodies.  he considers our bodies to be temples, the dwelling place of the Holy Spirit (1 Corinthians 6:19)

Paul mentions that physical training has value (1 Timothy 4:8)

It was an honor to lead!

EZ Rider

Pulled into the parking lot at 5:15 all alone. Finally at 5:25 i see some head lights-Whoopee, and then some others.  Finally 5:31 Sargento gets to the Pavilion stage around the Christmas and we are ready.

Pledge

Quick mosey/run to the parking deck for some dry space to start the warm up

Slaughter Starter  20 burpees (Asked Slaw if he wanted to call it but he said no your are the Q)

Merkin jack x 10

LBC x 10

Flutter kicks x 10

Mosey to the last covered level, running both side before advancing to the next level

Circle up for Burpee Jacks (thanks Clavin) Merkin jack x 10 , and Flutter kicks x 10

Mosey back to the bottom

Circle up for Burpee jacks x 10, Merkin jack x 10 , LBC x 10 and Flutter kicks x 10

Quick 10 count in between some of these (some counted faster than others)

Partner up: partner one does listed exercise while partner two runs to the last covered level and back down the stairs

100 Squats

200 LBCs

400 flutter kicks

Another quick 10 count the rinse and repeat with the following:

100 Merkin jacks (modified down to 50)

200 flutter kicks

400 LBCs

Quick 10 count

Mosey back to the last covered level and back down stop at each level for the following

sprint from wall to wall  – levels 4 & 2

Nur from wall to wall -levels 3 & 1

Mosey back to the Pavilion and gather at the Christmas Tree

2 minutes left to finish with a 1/2 Slaughter starter (10 burpees)

Time

Announcements: Christmas Party (after Christmas), up coming CSAUP, convergence 12/28  Gashouse, EC rucking/shopping , i most likely forgot a few

Prayers – Roscoe-has a friend with two kids fight against a tumor and Leukemia,  DryRub’s M, Tiger’s dad, Sargento-a kid he know has been passing out, EZ Rider’s son

Thanks for allowing me to lead!!

Until next time

EZ out!!

Pledge

Warm up: SSH x 30 LBCx 20 & Flutter x 15

Mosey down  N 321 to Franklin and over to McQuiters wall: 20 step ups each leg, repeat with 10 per leg

Mosey down Franklin toward UMC stopping 3 times in between: 20 monkey humpers, 40 & 60

Cross over Franklin heading back toward the parking deck stopping 3 times for 25 squats each stop

Mosey to lower level of parking deck – partner up (one partner runs stairs while  the other performs said exercise-continue to count is meet)

400 flutters , 300 LBC, 200 American hammers, & 100 sandy Vs

Mosey to the top level of parking deck and than back down to level 2-circle up for some core (no burpees allow, so i thought)

Peter parkers,  Flutters, LBCs, Nolan Ryans,  Peter Parker merkins, American Hammers, Micheal Phelps, Freddie Mercury,  Ankle Crutches, Top hat special (not sure what that was-lot of noise), and yes someone called Burpees(rebel)

Mosey back to start to call it (6:15)

Announcements: up coming ruck, Freight will be at Gashouse Saturday, running events, Christmas party (not in July) – sure if miss a few

Prayer request: family members of Pax,, other spoken and unspoken

10 him’s made it this nice cool Monday morning workout (unscripted)

No FNG’s -quick disclaimer (kinda)

Pledge

Warm up in cadence:

Merkin x 10

Flutter kicks x 10

SSH x 10

Mosey down street as we where heading to Gastone’s hill (coming in this morning i counted 14 street lights between Union Rd and Pelicans )

I will make use of those 14 street lights as we run – stop at each light and do some exercises:

the first few we did 1 burpee, 5 squats, and 10 LBC

the next few we did 2 burpees , 10 squats, and 15 LBC

the  next few we did 3 burpees, 20 squats, and 30 LBC

OK we finally arrive at Gastone’s Hill but wouldn’t stay long – quick Nur up to the cross road and mosey back down to continue our trip

the last few we did 4 burpees, 30 squats, and 40 LBC

Mosey over to the dry cleaners beside Food lion and sit on the wall while doing some marching and hand presses – only did 10 in cadence

Mosey across the Foodlion parking lot the long way – we ran each row of spaces to almost the end  (we omitted the last two rows)

I thought about going into the construction zone of the new Planet Fitness but the yellow tape stopped me – did want anyone to fall in a hole

Took a quick left to go behind the building , lunged walked a short distance before stopping for some 11’s

11’s – mekins and plank jacks – from wall to buidling

Mosey back toward the start to finish up with a little Merry:

1 minute of flutter kicks

1 minute of LBC

1 minute (reduced to 30 secs) of Michael Phelps

1 minute (some ended with less) baby makers.

End with COT:

Announcements:   Convergence at the Yank – Oct 10,  Christmas Town 5 K sign up,

Prayers request: Watt up’s son, Time Frame’s son, and EZ Rider”s son.

Out with Prayer

2 Chronicles 7:14

“If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then i will hear from heaven, and i will forgive their sin and will heal their land. ”

Thanks for the honor of leading today!

Until next time EZ Rider out

Plegde

Warm up:

burpees x 5 (train)

SSH x 10

Merkin x 10

Mosey the long way to the parking deck, stop and plank for the six about half way there.

I think I hear another train 5 more burbees – continue on to the parking deck

Now for a few trips up the stairs and back down:

9 of the called exercise at the bottom, run the stairs for 11 at the top -stairs  back down to the bottom (plank, LBC, or squats until six arrives back at the bottom)

Burpees

CCD

Sumo Squats

Oblique  crunches (right side bottom & left side at top)

Merkins

Mtn Climbers

Bobby Hurleys

LBC

Flutter kicks

Change it up a little – run each level to the top and back down the stairs

Change it up yet again (boy time went by slow this morning) – run stairs to top touching every step, lunge walk the top level to second set of stairs and back to the bottom -Bernie Sanders the bottom level to start

rinse and repeat

rinse and repeat

Let’s take one more trip to make is an even 14 -run stairs to the top, touching every step, walk to the second set of stairs and Bernie Sanders back down to the bottom.

Start mosey (the long way)back to start, stopping at the benches for some dips x 10 and squats x 10 – continue mosey, stopping at the wall near bridge for some wall sitting (right leg on left for 30 seconds and left over right for 30 seconds)

OK 6:14 -mosey turned into a jail break ( I believe i was in the lead until i had to stop at my car to get my phone) before Stinky bird, Gump, and Buckeye blew by

Announcements:

BRR ruck is going on as we speak

9/11 Mem. Stair Climb on 9/14

JJ 5K

Stop Soldier Suicide 5K

Prayer request: spoken and unspoken

Out with Prayer

Thanks for allowing me to lead you all this morning!  Much needed…….

EZ Rider