Author: Pallbearer (Page 3 of 3)

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

Warm ups-

•SSH

•Moracan Night Clubs

•Some Stretching

•5 Burpees OYO

•pledge

Get er Done-

•5 Blockies

•10 Hip Slappers

•15 Tricep Extensions

•20 Merkins

•25 Curls

•Lap

Amrap for 35 mins

I believe everyone got about 5 rounds in…

Iron Hulk w / Blocks-

1 Curl to 4 Over Head Presses

Modified to 5 and 20

Finished up with a little Dora Modified

One partner does big boys while other partner rifle carried to other side of parking lot and back … 100 big boys

Prayer Requests-

Chubbs dad

Ratchet’s son

Wirenut’s mom

Claven’s Wife

Gumby’s family

Isaiah at my church

Announcements-

Mayor has tent for Saturday

Extinction run Saturday

Charity Push on April 1st

2nd F Lunch JR Cash March 22nd

QvQ Saturday at Oldschool

Nameorama

Prayer

Warmups-

• stretching bend down touch the toes
• Left over right and bend down
• Right over left
• Plank position stretch it out
• 15 grass pickers
• 15 low slow squats
• 15 SSH

Mosey/ walk with block down to first light pole. Modified Route 66  switching from Burpees and Big Boys til you get to the 11th light pole. Curling the block as many times until next light , switched to rifle carry at the 5th light pole.

Moved to parking lot directly across from 11th light pole. Partnered up . One partner curled as many times as possible while other partner ran to designated light pole, then switch. Did the same with Over head presses, and blockies. Rinsed and repeated with a further light pole.

Moseyed back grabbing 5 blockies at last light pole. 10 SSH to finish at the flag!

Announcements-

•Pockets needs someone take place P200

•Ext run March 4th

•Ghost Flag Saturday

•Convergence Feb. 11th

Prayer Requests –

•Huck

•Feta-knee problems

•Gumby’s Family

•Wirenut’s family

Prayers for all these and all those that were unspoken 🙏🏻♥️!!! Great work men 💪🏻

Warm ups-

• SSH- 20
• 3 Burpees
• SSH -15
• 2 Burpees
• SSH- 10
• 1 Burpee

6 sections/ 4 quadrants in each section. 10 reps per quadrant so 40 reps per section. 6 different exercises. Switch off from Bear crawl to Lunge walk from each section. 2 laps around each section when that section is completed. Merkins, LBCs CBDs, Big Boys, Mike Tyson’s, Dying Cockroaches.

Then moseyed back to the flag where we got 10 more of each exercise to get 50 reps for each exercise and then finished with a lap around the whole parking lot. And then douche canoe aka Sister Act called 5 kraken burpees to take us out 💪🏻!!!
Thank you men for indulging me and parking on the outside of the lot 👍🏻!!!  Thank you all for the support except Camellia 🤦🏼‍♂️… You think you have friends 🤷🏼‍♂️

Announcements-

• 2nd F lunch at Hillbilly’s on Wednesday

• Convergence at Folsom February 11th

• Extinction Run March 4th

• Ghost Flag this Saturday see Balljoint for details

Prayer Requests-

Stinky Bird’s cousin William ( Bad wreck)

Broke’s family

Termite’s brother has cancer

Slaw’s wife

Co-worker of PP has a daughter who has contemplated suicide

sending prayers to all those in need 🙏🏻♥️

Warmups- 

                  10 Mike Tysons

                  2 Burpees

                  10 Mike Tysons

                  2 Burpees

                  5 Mike Tysons

                  1 Burpee

                  10 More Mike Tyson’s for WN

Mosey to the amphitheater- 5 Merkins 5 LBCs. Mosey to playground -15 Merkins 15 LBCs. Mosey to gravel before Parking Lot 25 Merkins 25 LBCs

Route 66 to Crosswalk… Mike Tysons…  Bear crawling to each space . Lunge walk back to start and grab 5 more MT.  So that was a total of 106 Mike Tysons… BC of the extra 10 we grabbed for Wirenut 💪🏻. Let’s mosey back 

Stop at playground – 25 Merkins and 25 LBCs … Stop at Amphitheater- 15 Merkins and 15 LBCs … COT grab 15 Merkins and 15 LBCs .. we killed so we had way more time than I expected 💪🏻🤙🏻

Had more time-  Dora- 100 big boys , 200 Leg flutters , 300 Freddie Macs. While partner took a lap 

COT- Sister Act wanted more Burpess so we did 10 on our own…  Westside called 15 Diamond Merkins, Wichita called 15 Hand Release Merkins… Wirenut called colt 145s ( Squats ) 

Prayer Requests:

Westside’s coworker Will, Huck,  Huck’s Dad, Wichita’s Family, Wirenut’s Family, Balljoint’s Aunt, Sarlacc’s Mother-in-Law.
A lot to be in prayer about 🙏🏻♥️… God Bless you all 

Announcements:

•2nd F Lunch Wednesday at Hillbilly’s
•Convergence February 11th at Folsom 

Just a few brave men on a chilly night 💪🏻

Warmups- SSH- 25 , Imperial walkers- 25, Abe Vbe Vigodas – 25, Gravel Pickers- 25

Grabbed Blocks , rifle carried blocks to parking lot below the kids play ground.
25 overhead presses, 25 curls, 25 kettlebells, 25 squats , run to 2 Light pole and back Rinse and Repeat 4 times!!!

Carry block back to parking lot beside bathrooms… Dirty 11s . Thrusters , Rifle Carry, Blockie in the middle , Rifle Carry , Squats … Rinse and Repeat

back to circle of trust

announcements… Christmas party December 3rd!!!

prayer request- my son, everyone’s kids, Gumby’s Mom and Dad.

nameorama , then Def Leopard took us out in Prayer

Good turnout for a cold morning…

Warmups- 5 burpees, 10 Gravel Pickers , 20 Imperial Walkers, 30 SSH

Stretching- plank position , Right foot up  hold, back to normal , left foot up and hold , back to normal . Recover . Right over left touch your toes, Left over right touch your toes.

Pledge

Mosey to the median in front of school . Modified BO DEREK. 2 Burpees at the bottom then run to median at the top of the roundabout and do 8 V-Ups, Rinse and repeat 10 rounds. I believe some got 10 in. I was able to get 7 and so was at the back of the pack. GREAT WORK MEN 💪🏻!!!

6:10 mosey back to Flag,  22 merkins for the Vets. Finished up strong 🤙🏻!!!

Announcements- Need for speed,  Christmas Town push, Christmas Party …

Prayer Request- My son, Wichita having Baby, Everyone and their families at Thanksgiving!!!

Warmups- 15SSH, 15 gravel pickers, 15 merkins , 3 burpees

PLEDGE

8 Light poles- counting the bend and the flag pole at the top- 5 merkins, 5 big boys

Parking lot at top- Dirty 11s – 10 LBCs 1 merkin, burpee in the middle

Head back to PL, grab a burpee at each light pole

Plank Position- 2 minute plank

Hopefully not later than 6:10- bottom of parking lot – bear crawl to the flag stopping every 6th line – do 5 big boys , 15 BBs at last line to make 45 total.

Back in the circle- 15 Vups, 15 Leg flutters, 15 LBCs..

Finished with 1 minute plank

Name- O-Rama

Announcements- Christmastown, Thanksgiving frisbee, some marathons/ relays

Prayer Requests – Huck, sickness , everyone’s kids, Pink Floyd’s mom , a few more that have left my mind at the moment. I’ll do better next time
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