Author: Pallbearer (Page 2 of 3)

warmups

• 15 Abe Vigodas
• 15 Hillbillies
• 15 Grass Pickers
• Stretching …

• 🇺🇸 Pledge

Mosey to Field

• Level 1 – 3 sets 
• Level 2- 5 sets
• Level 3 – 7 sets

         • 10 BB, 10 RC, 20 AH

         • 10 LBC, 10 H2H, 20 FLT

         • 30 Sec plank, 30 Elbow plank

We got started on Level 3… 9 full sets in 🤙🏻💪🏻 with 30 seconds to a minute rest in between

Mosey back to Flag… Hit each light pole progressing up 1 rep each time – BURPEES 😁

       Announcements :

• 2f Lunch
• Hike on 8/27-
• Convergence- Labor Day

      Prayer Requests:

• Norwood
• Huck
• Westside’s family
• Bedpan’s son

• out in PRAYER

The UpperRoom @ Mt. Hollywood

Warmups

• Stretching
• 15- SSH
• 10- gravel pickers
• 5- Burpees OYO

Mosey to middle school-

Sheldon Cooper – 10 Burpees , 10 Squats , 10 Merkins, 10 Big Boys then a lap! Rinse and repeat til 1 rep on each 💪🏻🤙🏻….

Mosey back to main lot.

Route 66- Mike Tyson’s and Bear crawls and had enough time to run it back

Low Slow Squats and lunge walks !!!

Announcements:

VQ at storm tomorrow 

Iron pax -Folsom this week

Prayer Requests:

Norwood recovery

Hacksaw recovery

School year

Turtle man

Huck

🇺🇸 Pledge

Named the FNGs:

Welcome – Duck and Streaker!

I prayed us out 🙏🏻

Read from Psalms 121 :1-8
Paraphrasing of course –

Look up … Cause that’s where our help comes from… The Lord…. IN ALL THINGS… even the smallest issue… Look up , cause HE’S right there by your side !!!!

Announcements
• Annihilation – 8/5- Folsom

• Dad’s Workout- 8/12

• Coconut Derby- 9/3

• Convergence- 9/4

Prayer Requests

• Norwood’s Surgery this Saturday

• Sarlacc’s family

• Wirenut’s Family

• Slaw’s brother and nephew (Chili and Meat Wagon) posted for the first time in years

🇺🇸

Wirenut took us out in prayer

Warmups

• 20- SSH
• 15- Hillbillies
• 10- Gravel Pickers
• 5- Burpees
• Stretching

Mosey to first light pole

• Route 66- Burpees going up each light pole by one til Flag Pole at top…

🇺🇸– Pledge

Mosey back to blocks -on the way back down worked our way down starting at 7 big boys and went down each light til we stopped at the Blocks…. 

Triple Nickel

• 5 Blockies
• 5 Squats w/ Blocks
• Lap around horse stalls
• 5 rounds
• THEY ROCKED IT 🤙🏻💪🏻

Moseyed to THE HILL…. Triple Nickel

• 5 Big Boys at the top
•5 SSH at the bottom
•5 Rounds
• Finished it with 3 minutes to spare

Fellowship Mosey back to cars… got in over 3 miles 🏃💪🏻….

Though it was a small group this mornin, they be FIERCE…. GREAT WORK MEN

Announcements

•   2nd F lunch Pita Wheel 7/19
• F3 Dads Gashouse 7/15
• Annihilating- Yank 7/15- Tiger
• Whetstone Program / Shield Lock 🤙🏻

Prayer Requests

• Big Pappy – Traveling
• Sarlaccs son – Navy
• Work
• Huck
• Turtle man
• Norwood
• Mayor- surgery on knee
• Bob- Baby on Board

🥵🥵🥵

Warmups –

• Grass Pickers – 10
• Stretching ….
• 🇺🇸 pledge

Mosey to Soccer Field

Sheldon Cooper- 10-1

• Burpees
• Squats
• Merkins
• Big Boys
• After each round take a lap

Slaw and Defib knocked it out in about 20 mins … we all finished 🤙🏻💪🏻… These guys are awesome !!!

Fellowship mosey back to flag it was HOT 🥵 …

• Last light pole 10 low slow squats
• Parking lot before flag 10 merkins
• Flag 10 Big boys and 10 Burpees to finish it off 💪🏻

Announcements

• July 15 Yank Tiger
• Blood Drive

Prayer Requests

• Norwood
• Jackson Hall
• SA co workers cancer
• Pockets – had a friend to pass RB
• Wikileaks took us out in prayer

Q- Folsom – 1st Hour Q

Warmups –

• 20 SSH
• 5 Mike Tyson’s
• 15 Low-n-Slow Squats
• 5 Mike Tyson’s
• 10 Gravel Pickers
• 5 Mike Tyson’s
• Stretching ….

Mosey down to lower Parking Lot…

Sheldon Cooper- 10-1

• Burpees
• Squats
• Merkins
• Big Boys

When complete, Mosey to Blocks ….

Triple Nickel- 5 Rounds

• 15 Curls
• 15 American Hammers w/ Block
• Run around Horse Stables

Mosey back to the flag…

Iron Hulk- Mike Tyson’s – Air Presses- Got to 7/28

Pledge 🇺🇸

Announcements

• 2nd F Lunch- Logan’s – 21st
• Kids workout – yank – June 17th

Prayer Requests

• Jackson Hall
• Mallie
• Big Pappys son
• Montross mom surgery
• Sarlaccs mother-in-law
• Baptizing BJ’s godson

Beautiful crisp morning to start the month of May at The Sword. It was a nice morning to run 🏃… Great turnout for a Monday … Great push men!!!

Announcements-

White Water Run- May 19th-20th

Forest City Family Day- May 13th

Golf Tournament- May 15th

Prayer Requests and Praises

Ratchets Son

Virus’s daughter

Huck and Turtle Man

Mayor and Sargento

Praises for the little things

Warmups-

SSH

Grass Pickers

Stretching

Mosey to The Hill.

Stops at every light pole , 3 Burpees OYO

Lower Parking lot before Hill, Route 66, Squats and bear crawls!

The Hill- Bench to bench -Triple Nickel , Mike Tyson’s and Big Boys.

Then Dora- Bench to Bench, 100 Penguins, 200 Leg Flutters, 300 LBCs… while other partner ran to bottom of the Hill and back.

Mosey back- Light Poles on the way back , Route 66 … Bobby Hurleys.

Finished at the Flag last 5 minutes where everyone called different Core work 10-20 reps each!!! 💪🏻🤙🏻

Pledge 🇺🇸

Announcements :

Lunch at Papas and Beer tomorrow

Convergence 4/29 – Midoriyama- 7am

Prayer Requests:

Ratchets- 2.0

Purple Haze’s family

Virus’s daughter

Broke prayed us out

FINAL PUSH 💪🏻

Start W / 🇺🇸

WarmUps

• Stretching- Right over left, Left over right, touch your toes, plank position right leg up , left leg up… downward dog…
• Gravel Pickers – 10
• SSH- 20
• Burpees -5

• mosey on to the parking deck
• First level – 5 Mike Tysons, 2nd level- 5 merkins , 3rd level- 5 hip Slappers , 4th level- 5 dirty hookups… moseying to each level… Once at the top, rinse and repeat , come back down and go up 5 reps … 10 dirty hookups, 10 hip Slappers, 10 merkins , 10 Mike Tysons etc… Rinse and Repeat til 20 of each … Same thing different exercises… Big Boys, LBCs, American Hammers , and Dying Cockroaches start at 10 each until we get to 20.
• Partner up, Dora . 100 LBCs , 200 SSH, 300 CBBs… one partner does work while other runs to the top and back down steps… Rocked it out 💪🏻

• Mosey back to flag, hopefully with enough time left to iron hulk it to the finish.
• Burpees- SSH… 1-4… made it to 7-36 before time ran out…

   • Announcements-

     • CCF run

     • Church BBQ

   • Prayer Requests

     •Nashville Families

     •my cousin who passed

     •Wirenut’s family

Started with the Pledge 🇺🇸

Warmups-

SSH- 20

5 Burpees

SSH- 15

4 Burpees

SSH- 10

3 Burpees

SSH- 5

2 Burpees

SSH- 1

1 Burpee

Mosey to parking lot above playground – Medicine Woman had Q at Folsom for his 7 year anniversary, it was a good one. We will modify some of that Q… As one pax runs to the end of the PL all other pax stay and do reps until pax returns … Rinse and Repeat until everyone has ran.

•Burpees

•Mike Tysons.      

•Big Boys             

•Merkins              

•SSH                    

•Bonnie Blares     

•LBCs

•Flutters

Mosey to building straight head in front of soccer fields… All pax get in Australian MC position and hold , while we go down the line , each pax one at a time runs to designated area and back ….( Omaha ) to a shorter distance. Sorry Happy Trees !!! We all got it done 🤙🏻…

Mosey back to flag Indian style – Stole this one from Freights Q on Tuesday. I like anything that makes me keep up while when running and you have to doing this 💪🏻!!!

Cross back into parking lot with flag , stole this one from ol’ 🛶 himself . Route 66 , Mike Tysons and Bear Crawls. It was a crowd favorite 😁

Staying there we did some core work . 20 reps each.

•Big Boys

•Flutters

•LBCs

•Penguins

•Dying Cockroaches.

Headed over to the flag for the finally IRON MIKE…

Merkins – Over Head Press

Way to Push Men … Great Work 💪🏻

Announcements

CFR

QvQ

Night time relay

Blart’s 5k

Prayer Request

Gumby’s family

Broke’s Coworker who has Cancer

Stinky Bird – loan officer’s son has cancer

Ratchets’s boy

Chubs’s friend

Praises –

God is Good

Tooth fairy’s daughter

Good Health

Purple Haze – believing for good news from his Dr 🙌🏻

I took us out in prayer