Author: HIPAA (Page 2 of 14)

Rolled up to Sandlot with 5 minutes until go live. When I pulled in, I noticed a Golden Retriever in the parking lot hanging out with Dry Rub and JJ. Thought maybe one of them brought their dog along for the workout. Sat in my car for a sec wondering how I need to modify my weinke to accommodate a dog??? I stepped out the ride and after speaking with Dry Rub, we realized we have a lost dog on our hands. Dry Rub quickly assessed the collar and noted the address, to which he states he isn’t far from home in the Riverwood Plantation area. EZ Rider and Flintstone arrive back from their EC and Woody rolls in. We’ve concluded that our regularly scheduled workout will be put on pause until we return him home safely.

Pledge

Warmup:

SSH IC

Merkins IC

Imperial Walkers IC

Woody comes through clutch and grabs a random leash out of his car

Mosey to 3076 Drayton Hal Way (0.60 Miles from Pelicans). We stated out taking Shep down Riverwood Pkwy. Shep was not having it and decided to take the much longer route home. Lets re-route through Martha Rivers Park and come out on Plantation Trail then to Drayton Hall Way. House located and noticed Garage door was half-way opened. I think we might have the right house.

JJ Rings the doorbell to awake the resident at 5:40AM. Owner comes to the door and JJ explains the situation. Woody releases Shep to the owner.

Good deed for the day accomplished by the 6 PAX of F3 Gastonia!

But wait, there’s more!!

Now onto the thang:

Mosey to Gastone’s Hill. Slow mosey up hill while I placed 10 cones evenly spaced out up the hill. Slow mosey back to the bottom.

1^st & 10. Which by the F3 Exicon the definition is:

100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.

HIPAA’s sick twist: We did this going up Gastone’s hill and the cone spacing was about 35 yards apart. Gastone’s hill is .20 miles or 352 yards. Same exercises though, because why not

Whilst we did not get to name Shep Shephard, todays honorary FNG, I think it could be fitting to name him “Hercules”. Hercules after all was the famous dog in the movie “The Sandlot”.

COT

Prayer requests: Those spoken and unspoken. For updated prayer lists please go to Slack #prayer-list channel. Do this daily, someone always has a need for prayer.

Aye!

1P2A

Warmup with Yankers in middle of the road. Seemed safe.

The Thang:

AB Work

20 LBC IC

60 Sec Plank

20 Iron Cross Flutters IC

60 Sec Plank

20 Freddy Mercury’s IC

60 Sec Plank

Time for Tabata

3×4 ( 3 Rounds of 4 exercises) – 40 seconds on 20 seconds rest

#1 x 3 rounds

Goblet Squat sidekicks

Goblet Squats

KB Front Lunge

KB Reverse Lunge

#2 x 3 rounds

KB Deadlift

KB Quad Pickup Right

KB Quad Pickup Left

KB Side to Side Lunge

#3 x 3 rounds

KB Single Leg Drinky Bird Right

KB Single Leg Drinky Bird Left

Wall Sit

1 round of Pistol Squats Omaha to Sumo Squats for round 2&3.

Time. Rendezvous at Yank

COT

Prayer requests: Lots of them. Refer to ongoing prayer list in Slack.

Announcements: Spruced Goose Workout Monday, JJ5k, 9/11 workout Bunker.

Pleasure to lead

Aye!

1P2A

Warmup

10 SSH IC

10 IW IC

10 GOOFBALLS IC

10 MERKINS IC

The Thang

BEARICIDES (Or so I was told to name it by the PAX). It’s a twist on the 1st and 10 because Orangeman has cankle issues and can’t run.

Start and goal line and do 11s the bear crawl

Round 1 10 MERKINS 1 BURPEE BEAR CRAWL 120 YARDS

Round 2 9 MERKINS 2 BURPEES BEAR CRAWL 110 YARDS

R&R until 11’s are done and reducing bear crawl yardage by 10 yards each time.

We finished all rounds and bear crawled 750 yards total.

By the time we were done we had more grass on ourselves than Woodstock in ’69 and our shoes were wetter than a Stormy Daniels movie.

COT

Announcements: JJ5K, Goat Island Games, Labor Day workout at 0700 in Mcadenville, Whoopee Vax Info meeting Folsom this Saturday

Prayer requests: Flintstone sister, Tesla sister, Afghanistan, 🌎

Aye!

1P2A

PAINOPOLY was introduced to the PAX of Belmont this AM. The game has been a great addition to the weinke rotation and with a hectic, long hour work week this was a no brainer to pull out given I had zero time to create a weinke. We had an FNG join us thanks to ShortSale. Welcome Tin Man! This Respect PAX had double knee replacement back in April I think I heard. Replaced both knees with some bionic titanium!! Sounds expensive but he’s in IT Security so his Ransomware collections over the years helped cover the cost. These are the kind of men we need to keep an eye out for and EH. No, not the rich guys with millions in Bitcoin, but they guys out there on IR, recovering from surgery. Good work Short Sale!

Great fellowship and strong work for the six of us. Remember to practice good form. Thanks to Flintstone for requesting demos on most all of the moves. Quite often I forget that some may not know the proper lifting moves & techniques so thanks for keeping me honest and the Pax safe from injury!!

Aye!

HIPAA

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