Author: Steve Brooks (Page 1 of 3)

The workout was derived from ChatGPT. It was actually pretty good.
I was able to spread the word about the extinction run.

Small group at Members Only this morning.

2 ruckers, 0 runners, and 2 stragglers.

Q Source was led by Pilgrims Progress and Tesla joined us.

Watts Up and I found a decent version of the new route that got us to 3.42 miles.

Disclaimer

Warmup stretching and exercises

LADDERS

Do 1 of 10 exercises with 5 reps each exercise. run to the other end of the lot and back between each exercise. once all 10 are completo, repeato! Increasing by 5 reps for each exercise.

EXERCISES:

Big Boys

Calf Raises

Climbing Coupon Merkins

Curls

Dips

Heals to Heaven

Imperial Squat Walkers

Overhead Press

Star Jacks

Upright Row

Finished up with a little Mary. Thanks Watts Up for initiating that while I finished at my truck.

COT:

Announcements: Convergence tomorrow @ 7am at Caromont Health ballfield. Community run to follow @9am. Metro has a Beer Ruck that starts @ 11am tomorrow. 2nd F Lunch is at Simonetti’s on Wednesday @ noon. Happy Hour tonight @ 5:30 at Primal and Rabbit. Clown Car to Mecca on the 27th, BOS has the details.

Prayers: Jackson Curdi, Turtle Man, Anchor Man, Huck, Kool-aid, Gearwrench

Praises: We woke up and made it out of bed one more day!

When we took off for the ruck, there was mumble chatter about how our normal route has gotten a bit blah. Going the opposite direction is a big NO! So we went through our EC route (the Eh Y’all route). We’ll probably stick to that route and tweak it as we go.
The runners ran and got back a little late, but that’s ok, we forgave them and waited a bit, for most of them.
COT
Announcements: Extinction Run May 18 (get with BOS & Anchorman for details)
Convergence April 13 with a community run after with Speed-for-Need participation
FCA golf tournament April 15 (Hot Corner has details)
Young Life golf classic May 13 (Buckshot has details)
Prayer Requests: Anchorman
Turtle Man
Huckleberry
Breaker-Breaker’s Aunt
BOS’ 2.0 for continued healing
Blueprint
Praises: HE IS RISEN!!

Q Source: Shorties
Although DREDD didn’t give much guidance on this one, there was a lot of discussion about the topic and I’m glad for that. What I got out of it is as follows:
Raising kids is hard and there’s no easy button to help.
Kids spell love, T I M E
Don’t regret what you didn’t do for them or what you didn’t attend, embrace the times you’re there and know when you’re not there, you’re still making an impact.
Don’t hit the ‘Nuke Button’ over spilled milk.
Thanks for joining us for QS Flintstone!

Mostly upper body with some squats and squat holds.

Although I’ve never attended Pain Lab, this is essentially Pain Lab.

Warmup

Mosey

Workout

Mosey

Workout some more

Mosey

Mary

COT

Nobody showed. I did my own workout.

Ran, did warmup, did exercises, ran, did plank exercises, did exercises going up stadium seating, did 11’s, did calf raises (modified for squats, thanks to Watts Up), ran, stretched, COT