Author: Gavel (Page 5 of 5)

I watched the weather all week to make sure there was no rain in sight as I was preparing for a little mosey. 5:30 came as Red Ribbon appeared from the dark. Something like this happened.

Warm up:
20 Seal Jacks IC
20 Squats OYO
20 Goofballs IC
10 Hand Release Merkins OYO

Work:
Mosey around town stopping at each street or intersection for burpees, start with one then add another at each street. We got to 8 before stopping at Ida Rankin. If my maths right that 36 total.

My Sister-in-law is a machine so I stole something I saw on her Instagram page. We did a donkey kick against the pillars then went right into a Merkin, Bubba Sparxxx says we should call them Donkins, I like it. We did 10 then I checked the time, these guys are quick so I had to improvise.

We did a triple nickel of American hammers and LBCs. 10 more Donkins then another triple nickel, this time Flutters and oblique crunches. 10 more Donkins then we headed back to the flag. Still time left so we did a round of abs and stretches. With 5 minutes left I was out of ideas so Freon said dips, derkins and a lap. We did 15 to start then 10 to finish. Finally time!

Prayers and Praise:
Bubba Sparxxx’s friends 2 month old has another heart surgery
Rebar heart issues
Red ribbon’s new Nephew still in hospital
Relay runners and ruckers this weekend
Freons wife’s wrist surgery doing good with recovery

Announcements:
PT test in April at Gashouse

My. Hollywood has a lot to offer so post or Q, hit up Freon.

Thanks for another opportunity to get better.

Gavel

Day after the Super Bowl we were feeling all the appetizers consumed but we pressed on. I thought about my second Q for about 3 weeks since my VQ and came up with the idea to stick together for most of the workout. At the Fighting Yank this past Saturday we talked about teams at Q Source and it fit perfectly. No FNG’s, I am not a professional so modify as needed I know I will. This is how it went.

Warmup: Toy Soldiers 15 IC, Overhead Press 15 IC, Imperial Walkers 15 IC

Pledge of allegiance

The Thang: 20 Seal Jacks IC, 20 Oblique Crunches each side IC, 20 Squats IC, 20 Goofballs IC, 20 Hand Release Merkins OYO. Run a lap around the parking lot

Rinse and repeat. Sets of 15, 10 & 5.

Plenty of time left so we worked our way back up to 20 reps.

Enough time left for some Mary: 10 burpees OYO, 20 American Hammers OYO, 30 Peter Parker’s OYO, 30 Flutters OYO, 10 Crunchy Frogs OYO, 10 Monkey Humpers OYO.

Announcements: 2-13-21 extinction run, sign up on the Pre Blast from BOS.

Prayer Request: PAX on IR, Rebar and Family, Gold Digger and family.

Yours truly took us out.

Thanks again for your for the opportunity to lead.

Gavel

As 5:30 hit we had a great crowd already then 2 more rolled in making 17. We gave them 10 monkey humpers then moved on. I checked for any FNG’s and went straight to the warm up missing the disclaimer, blame it on my nervousness.

Warm Up: 25 SSH IC, 20 Overhead press IC, 15 Squats OYO

Pledge of allegiance then time to start.

The Thang: Plan was for 3 sets of 11’s at three different spots but we had to audible towards the end. We stayed for the first spot and took a lap around the parking lot. First 11 was Merkins at one end of the lot then LBC’s at the other. Nur to LBC’s then run back to merkins.

Mosey to First Presbyterian Church for our second spot and second set of 11’s. CDD’s at bottom of lot then run to top of the lot, sneaky little incline to WW1’s run back to CDD’s.

Mosey to Ida Rankin Elementary for our third spot and third set of 11’s. Due to time I called an audible to triple nickel. 5 Mike Tyson’s at one end of the lot then run to the other end for 5 American Hammers, Karaoke back to the start to continue.

Mosey back to flag with 3 minutes left.  Stretched a little and finished off with an F3 favorite 5 burpees. I did confess that I planned on burpees at each stop but quickly discarded those. That is time.

We had a great crowd and I definitely felt the support thank you men.

Announcements: Termite posted on slack about an opportunity to help a disabled vet move on Jan. 29th.
New AO at Belmont Central Friday mornings, check it out.

Prayer Request: Gold Digger’s family and new baby. Martin family after the passing of a family member.  PAX on IR or haven’t seen in a while.  NC and surrounding distributing  vaccine.

YHC took us out in prayer.

The Gavel has spoken.