Author: Pallbearer (Page 1 of 3)

Warmups-

10 SSH, 3 Burpees, 10 Merkins, 3 Burpees, 10 Low Slow Squats, 3 Burpees. Stretching

Mosey to the blocks

Dirty 11s: 10 Curls- Blockie – 1 Thruster

Then we did Dora 123.
100- American Hammers w/ Block, 200 Curls, 300 Squats ( modified towards in for time w/out blocks on the squats)

Mosey back to flag. 22 for the Vets!!!

🇺🇸 Pledge

Announcements-
Convergence- Saturday

Lunch at Samenettis 4/17

Prayer Requests

Hall Family

Huck

Anchor Man

Gearwrench

Wirenut’s family

I prayed us out !!

Warmups-

• SSH- 20
• Hillbillies- 15
• Low-Slow Squats- 10
• Gravel Pickers- 5
• Stretching

Mosey to Parking Deck

Rack ‘em Stack ‘em

10 Big Boys

20 Merkins

30 Squats

40 SSH

50 Calf Raises

then we worked our way back from 50 to 10

Mosey to the light poles on the way back for Route 66 Bobby Hurlys then to finish we did some core with Mary

Pledge 🇺🇸

Announcements-

Lunch – 3/20

Food Ruck – 3/16

Convergence – 4/13

Community Foundation speed for need-4/13

Prayer Request:

Hall Family

Anchor Man

Gavel’s family

Lincoln Carter family

Fannie Mae’s father

Praise

SA wasn’t here

I prayed us out !

Warmups- under the shelter

• Stretched it out first
• SSH- 20
• Hillbillies- 10
• Gravel Pickers – 10

Then we worked on our core

3 Rounds of 10 reps each

• LBCs
• Flutter Kicks
• Freddie Mercurys
• Penguins

Then we grabbed some blocks… wanted to instill brotherhood and togetherness so we did some rep work and stayed together on the reps… and to help instill that trend of brotherhood I selected a Motown Play List 😁…

• 10 rounds, 10 reps of 7 exercises all with the blocks 💪🏻
• Blockies
• Thrusters
• Overhead presses
• Tricep Extensions
• Curls
• Squats
• American Hammers

After round five with the help of some of my brothers we started a lap after each round, doing 4 laps all together.

On round 9 with minutes to spare we went on our own to try to get in 10… we got to round 10 but didn’t complete it before time ran out….

INCREDIBLE work men 💪🏻

Pledge 🇺🇸

Announcements-

Lunch – 3/20

Rice and Beans – 3/ 12

Food Ruck – 3/16

Convergence – 4/13

Community Foundation speed for need-4/13

Prayer Request:

Walker Family

Huck

Turtleman

Jackson Hall

Oompa

Stogie Eyes

Westside’s wife’s friend that’s pregnant had a mass getting checked for cancer

I prayed us out !

Warmups-

• SSH- 15
• Burpee
• Low-n-Slow Squats-10
• Burpee
• Grass pickers-10
• Burpee
• STRETCHING

Mosey to first light pole. Route 66/ Burpees!

Til we get to the first vacant lot. Then a little Sheldon Cooper

Split into teams of 6- Sprint races to the end of the lot.

Finished up with Mary / Core work 💪🏻!!!

Prayer Request:

Walker Family

Huck

Turtleman

Jackson Hall

Oompa

Prayer

Pledge 🇺🇸

Read Scripture from Exodus 17:10-12

Talking about Aaron and Hur holding up Moses’s arms so the Israelites could defeat The Amalekites.

When we get tired , injured , hurt or if we are just going through life. We all know it can be tough a lot of the times , it’s such a benefit to have brothers in Christ holding us up. Maybe a word of encouragement or just an old fashion kick in the butt. I know it means the world to me.
So go out there today and hold someone up, cause you never know what they may be going through.

Announcements:

Q School – March 2nd

Speed for Need – April 13th

Prayer Requests-

Huck

Hall Family

All Of our families

Pledge 🇺🇸

Westside prayed us out

Warmups-

• SSH- 10
• Burpee
• Hillbillies-10
• Burpee
• Gravel pickers-10
• Burpee
• STRETCHING

Mosey to the first Light pole

5 crunches and 5 big boys at each light to the flag pole

Pledge 🇺🇸

Rinse and repeat back down to the car lot.

Mosey to Tennis Courts

4 corners – Rack em Stack em

10- Mike Tyson’s

20- Flutter Kicks

30- LBCs

40-SSH

Rinse and Repeat backwords working are way back to just 10 Mike Tyson’s

Stay on Tennis Courts for Dora 123…

100 Squats , 200 Merkins, 300 Penguins while one partner ran to end of the courts and back

To finish it off we Sprinted 2 courts , slow mosey one court , Sprint 2… Did this 3 times with a 4 and final sprint all the way …

THESE MEN KILLED IT 💪🏻

Announcements-

• Folsom nationals February 10th
• 2nd F Lunch
• Sit up Challenge
• Pushing Rocks Challenge

Prayer Request:

Huck

Turtleman

Jackson Hall

Oompa

Hester Family

Balljoint

Broke’s Mom

Luke Newsome

Wirenut’s mom

Bedpan’s Great Aunt turns 88 today

Warmups-

• SSH- 20
• Low Slow Squats -15
• Gravel pickers-10
• 22 for the Vets
• STRETCHING

Pledge 🇺🇸

Mosey to the Blocks…

Triple Nickel- 5 Thrusters w/ Blocks 5 American Hammers w/ Blocks Take a lap… 5 rounds

Mosey to lower lot… Sheldon Cooper

10 Burpees, 10 Squats , 10 Merkins , 10 BBs then a lap… all the way to 1 rep each …

Mosey back to start…

Announcements-

• Pushing rock challenge
• Folsom nationals February 10th

Prayer Request:

Huck

Turtleman

Jackson Hall

Oompa

Hester Family

Balljoint

Downtown

Warmups

• SSH
• Imperial Walkers
• Gravel Pickers
• Stretching

Pledge 🇺🇸

Mosey to Honey Hunters

On our way we stopped by old LL for some dirty hookups

• Triple Nickel – 5 of each , 5 rounds!

         Big Boys

         Lap

         Burpees

• If there is time- Dora 123

        100- Merkins

        200- Squats

        300- LBCs

Mosey back to Start on our way back we also stopped by LL for some more Dirty Hookups , finished by some Route 66 Merkins 

Announcements

• Combined 2nd F HH
• Beer Run
• 2nd F Lunch

Prayer Requests

• Huck
• Jackson Hall
• SA
• All those without this Christmas
• Haze’s wife
• Oompa
• All Family Members 

Warmups-

• SSH- 20
• Burpee
• Hillbillies-15
• Burpee
• Gravel pickers-10
• Burpee
• STRETCHING

Pledge 🇺🇸

Mosey to lower lot, partner up

• AmRep- while one partner does a rep, other sprints to the top and back to partner. Til each partner had done each exercise 🤙🏻

           • Mike Tyson’s

           • Big Boys

           • Jump Squats

Bearcrawled halfway up the lot, lunge walked other half…

Mosey to the Hill- 11s

• Burpees – Top
• Imperial Squats- Bottom
• Modified for time …

Back to the start to finish out with Iron Hulk💪🏻…

Announcements-

• Christmas Party
• Beer Ruck

Prayer Request:

Huck

Turtleman

Jackson Hall

Sargent PC- gd has RSV

Oompa

Mayor prayed us out

In Honor of SA’s Birthday

• Pledge

• Warm- ups

        •Ragging of the Bday Boy

        • Cherry Pickers and Arrows ( SA’s favorites 😂)

        • Stretching Quickly

        • 5 Burpees

• Mosey to lower lot for Sheldon Cooper

        • start at 9, 8, 7 etc … Burpees , Squats,

                                               Merkins, Big Boys

                                               45 Total Reps

• Mosey to Blocks … Partner up

        One man does blockies , other runs …

        45 total blockies !!!

• Head to THE HILL…

        Triple Nickel … 5 Burpees @ top, run, 5

                                  Burpees @ bottom, 5

                                  Rounds of time permits!!!

• Bear crawled to the flag, and Iron Hulked it out with Mike Tyson’s and Cherry pickers ☺️… We modified for time …

Announcements:

JJ5K- September 30

Prayer Requests :

Jackson Hall

Huck

Lil boy hit by car Belmont

Breast cancer healed – Stogie’s co-worker

Brillo – Bootcamp

Sister Act’s praise

21 years marriage on Thursday

45 years today

Sister Act took us out in prayer !