Author: EZ Rider (Page 6 of 6)

9 at Downtown this morning for some card work.

Pledge

Warm up:

SSHx15, Mtn Climber x 15, Merkin x 10, Flutter Kicks x 15, and 5 burpees

Mosey, the long way, to the parking deck and up to the second floor to reveal a crisp new F3 workout deck.  Each Pax pulls a card and the group completes the exercise listed

Round 1: 20 Alternating squats, 20 smurf jack, 100 calf raise, 20 shoulder taps, 17 LIL Baby Crunch, sprint 300 M, 18 Lunge, 90 sec High Plank, 20 Freddie Mercury

Run to top of parking deck (up ramps) and back down the stairs to 2nd level

Round 2: 15 Lunge, 20 merkins, 20 American Hammer, 18 Merkin, 17 Derkin, 19 Ranger Merkin, 100 Flutter Kick, 20 Incline Merkin, 12 WWII situp,

Run the stairs twice

Round 3: 20 Monkey Humper, 20 squat, 16 Jumping Lunge, 13 High slow flutter kick, 14 heels to Heaven, 20 Dips, 20 Diamond Merkin, Lunge walk 100M,19 low slow squat

Hear a train 5 burpees

Mosey the long way back to the start but about half way i hear a train (may have been the same one who knows) 5 more burpees.  Arrive at start at 6:15

Announcements: Convergence tomorrow at Folsom-7 am , Community Foundation Run – April 13, Mt. Mitchell – May 5

Prayer request: Bedpan, Big Pappy & Family, Gastone’s father, and my son Peyton

Guys please realize the Impact you have on the men around you at each AO.  You never know what the guy next to you is going through and the help he receives from the men around him during a workout-speaking from experience over the last 6 months with the trails i have faced with in my family.  Thanks for all the prayers that have been sent up for me and my family, especially my son Peyton!

Thanks for allowing me to lead this morning!  See you ALL tomorrow at Folsom

Until next time,

Easy Rider

Disclaimer

Pledge

Warm up

Burpees x10 (OYO)

Merkins x 10

LBC x 10

Flutter kicks x 10

Plank Peter Parker x 10

Mosey toward baseball fields with short break to find a curb for 15 Mike Tysons

Continue mosey to the press box in the center of all of the fields.

Partner up (one running from the press box to the parking lot and the other performs the exercise-switch each time until total is complete)

LBC x 300 partner runs to the parking lot for 20 merkins then back

Micheal Phelps x 250 same as above but do 5 burpees

Shoulder taps x 200 same as above but do 10 plank jacks

Spider-man merkins x 50 same as above but do 10 WWI sit ups

Baby makers x 100 same as above but do 10 STH

Mosey back to Snow Balls – hey we have 5 minutes left

10 LBC, 10 Flutter kicks, 10 shoulder taps, 10 spiderman merkins, 10 baby makers, & 10 WWI sit ups

Thanks for the opportunity to lead this morning!!

9 men and 1 boy (good job Smalls) showed for a little core workout – not scared of a little rain.

Disclaimer

Pledge

Warm Up (in cadence)
1-SSH x 20       Flutter kicks x 20
2-Merkins x15   Elbow plank – knee to elbow x 10
3-LBC x 20

Mosey to wall
Mike Tysons x 15

Mosey to parking deck
Partner up (one running stairs & other exercise)
partner runs to top of stairs over and down second staris

1. LBC x 300 partner runs to top of 1st stairs over to 2nd 20 merkins then down.
2. Micheal Pheleps x 250 same as above but do 5 burpees before coming down
3. Freddie Mercury x 200 same as above but do 10 plank jacks
4. Lbflutter kicks x 100 same as above but do 10 WW2 sit ups
5. Baby makers x 100 same as above but do squats (Smalls modified to LBC – sorry squirt)

2 trains – 10 burpees

Mosey back but stop by benches around the art work for some mary

Dips, Merkins (hold plank position while everyone did 5),

Mosey back to Pavilion – more mary to complete time

Flutter kick, squats, dying cockroaches, some others i forgot

Announcements -something about the 2016 Christmas party was mentioned??, Skeet shooting May 27

Prayer request
Feelgood’s mother, Roscoe’s request-friends child passed away, T-Square & family, & Trinity-heart surgery

It was an honor to lead this morning – really enjoyed the fellowship and the workout.

First Backblast (will improve in the future)

10 Pax for my VQ

No FNG’s but still gave the disclaimer

Pledge

Warmup:

SSH X 15, Merkins X 15, & LBC X 15

The Thang:

Mosey toward the soccer fields for some four corner fun but made a couple of stops on the way.  About half way we all stopped and did 20 fast LBDs, continued on down and completed 20 stair climbers on the picnic tables.  Mosey on down to dark soccer fields , # 1 I think (couldn’t see)  After eyes adjusted to the light ( the lack of) we started our four corner fun.

Round #1  – sprint(watching or feeling for hole) to corner #1 and do 10 merkins, sprint to corner #2 for 10 squats, sprint to corner # 3 for 10 LBC, sprint to corner #4 and plank until everyone is complete.

Round #2 – Rinse and repeat round 1 but double the count.

Round #3  – sprint to corner #1 and do 30 dying cockroach, sprint to corner #2 for 30 flutter kicks (watch for ants), sprint to corner # 3 for 30 Mtn Climbers, sprint to corner #4 and Al Gore  until everyone is complete.

Round #4 – Rinse and repeat round 3 and increase count to 40 per corner.

WOW! time didn’t go as fast as i thought (reversed my list with a few extras on the way back)

Mosey back to the restrooms to find a strong wall for the 10 hip slappers with a derkin and 10 donkey kicks to finish up with the wall.  Mosey back to the picnic tables for a 15 more stair climbers.  Mosey back toward our starting point but stop half way to get in 15 more fast LBDs.

Ok, we get back to our starting point and still have 10 mins to complete.  So each member of the pax picked their favs to complete the time.  I remember some Homer to marge, merkins, flutter kicks, LBC, Don Quixotes, and then it is a blur (everyone did get in their fav in the LONG 10 mins we had left.

Thanks everyone for allowing me to lead!!! I look forward to each work out and enjoy it all