Author: Pockets (Page 7 of 17)

Rocky 3

Warm up IC

Gravel Pickers

Patented Left over right.

Patented right over left.

Plank with stretches incorporated.

SSH

Calf raises.

Overhead Claps

Let’s mosey to the baseball field.

In Rocky 3 he worked on his speed.

Circle the bases by doing side steps. 2 circles each side. Stay on your toes.

Mosey back to the front of the school.

Let’s Bob and Weave!!

There is a rope tied between the columns on the walkway. Practice your Bobbing and Weaving the whole length of the rope. Repeat when done.

Mosey to the field for some speed work.

40 Yard dash. Repeat several times. Walking back after each sprint.

Mosey back to the parking lot for some chalk work.

Each exercise is 25 reps. Mosey to the light pole and back after each exercise. Exercises are.

SSH

Rocky Balboa’s

LBC

Jump Rope

Squats

High Knees

Mike Tyson’s

Bob and Weave

5 minutes remaining let’s mosey to the start for some AB Mary.

In Rocky 3. Rocky breaks down and admits his fear. He admits that he is afraid.

Adrian tells him to push through the fear and give it his all. She asked him. “You are the one who has to carry that fear around. Afraid that everyone is going to take things away from you. That everyone thinks you are a coward. That you aren’t a man anymore”

Sometimes in order to gain others respect and to lead others; you have lead yourself. That grit and determination will make you more of a leader and will let others trust more in you.

Rocky 2

Warm up.

Gravel Pickers

Patented Left over right.

Patented right over left.

Plank with stretches incorporated.

Let’s mosey. Mosey down to the parking lot by the visitor side of the stadium. 

Triple Nickel.

Clap Merkins

Sprint to other side 

WW1

Mosey up to the big lot by the school for some strength work. 

12 round knock out.

12 reps for 12 rounds. Each exercise is a round. Sprint to other end of parking lot and back after each exercise. 

Sledge Hammer and Tire

Block Squats

WW1 

Jump Rope

Moroccan Night Clubs with Bricks

Windmill with Bricks in hand.

Clap Merkins

Block or Brick flys

Squat Jump or Squat

Block chest presses or block air press. 

Heavy Bag lift

Sprint

Mosey back to the start for 5 min of AB work. 

In Rocky 2, Rocky tries to balance his manhood and listening to his wife trainer. He is a loss for what to do. He quickly shifts his focus to the only things that matter to him. His wife and family. He doesn’t care what happens in any other aspect of his life. Only what is going on with his family. Sometimes in life we have to focus on what is important and not all the noise that is in our lives. Men, keep your focus on God and family. Then the noise will quiet.

Its Christmas once again. This is the time of the year when movie sequels get played over and over again. Harry Potter, Indiana Jones,  Star Wars and Rocky are among them. One of my Favorites, Rocky, gives us plenty of action. There is also examples of exercises we can perform to help us get stronger and scenes to show us how to train. 

With the PAX rolling in and the weather awesome, lets begin!!  

Rocky 1.

Warm up IC. 

SSH

Calf raises

Squats

Grass pickers

Windmill

Grab some bricks from the truck. Start moseying.

Mosey to Glendale Ave. Rocky kept it plain in Rocky 1. So will we. Perform a Triple Nickel on the hill. Exercises are as follows. 

Clap Merkins

Sprint up Hill

Squat

Return to the start for some round work.

12 round knock out!!

12reps of each for 2 rounds. Each exercise is considered a round.

Mosey around parking lot after each exercise.

Jump Rope

Merkins

WW1

Squats

Heavy Bag

SSH

AB Mary to finish up. 

In Rocky 1 it was all about new beginnings. Going down a plain average  life. Micky told Rocky that he was a bum several times. He told him how he had potential to succeed but was blowing it. Rocky would always just go alone, real easy going until someone made him mad. Then his fighting would show. Whether he was fighting for something good or fighting in the ring. His toughness would come through. We are not made to be average. We are made to be leaders. To fight for what is right when needed to, and to push through the pain that is in front of us. Rocky was given a break when asked to fight in the championship fight. He took advantage of the opportunity. He trained hard. Although he did not win, he proved to himself that he could be better than what he was if he tried. Let’s push ourselves in 2022. Let’s try harder than the previous year. Not just in our exercising. But in our relationships with other people and our relationship with God;  in all areas of our lives. Let’s see where what level we take ourselves.

Prayer request.

Mayor’s wife friend

CMPD

Afghanistan. Oppression

With Christmas fast approaching, I took this Q with delight. I absolutely love Christmas. I love being around friends and family. So I thought I’d share this fun with you guys! So I got my music box and wrote a plan to listen while we worked. Only the mumble chatter out weighed the music. I’ll get a bigger box.

As the PAX teased Slaw about his shorty shorts, I kept a close eye on time. They are extra chatty today! With the PAX all here we began.

Warmup IC. 

Grass pickers

SSH

Imperial Walkers

Merkins

LBC

5 Burpees OYO

Mosey up to the small field.

With plans of doing some exercises that I found at an elementary school; I changed at the last minute because I didn’t want the backlash. Here is what we did. Basic  workout with Christmas music. 2 min of an exercise then switch to another. A break after every third exercise. Exercises are as follows:

Arm Circles

High Knees

SSH

Squats

Flutter Kicks

WW1

Low plank

Nolan Ryan

LBC

Merkins

Imperial Walkers

Moroccan Night Clubs

Seal Jacks

Mike Tyson’s

Mosey to the playground for a triple nickel.

Pull ups, Squats and SSH 

Mosey back to the start. Ab Mary.

Although Everyone doesn’t like my music,  ever. If you read this, Play  Band Aid 30 for Mayor. He loves it!

Another great time at the premier afternoon AO.

Thanks guys!

Nothing special today. Some Rucked and most ran. See ya next week! Coffeerama was closed.

As I pulled into the park, I was greeted by the Old School EC club carrying the broken flag for Folsom. We gently set it up and they returned to their run as I continued to wait for some PAX to join me.

The men have shown up and time is ready. so we began.

Warm up  IC.

Hillbillies

Toy Soldiers

Grass Pickers

Overhead Claps

One leg dead lifts

5 Burpees OYO

Let’s mosey.

Mosey stopping at various points to do exercises.

10 exercises, 10 reps for 10 stops.

Merkins

Squats

HillBillies

Nolan Ryan’s

Toy Soldiers

Moroccan NightClubs

CDD

Imperial Walkers

SSH

Mnt. Climbers

With the moseying not going to good, I stop at the horse track for several sets of Calf raises up and down the steps. Then Zombie walk 2 times from barrel to barrel. 

Mosey over to the flag for a pledge.

Mosey to the tennis court.

Over Head Claps and Burpeethon  2-1 ratio.

2 OverHead Claps

1 Burpee

4 OverHead Claps

2 Burpees

6 OverHead Claps

3 Burpees

Continue pattern till Burpees reach 5.

Now we do AB mary for the last few minutes of time.

Volt,  Its been fun working out with you! I see your improvements every time. And you talk more!!

Witchita,  You’ve been impressive this year! Keep it up!

Gearwrench,  It’s been nice getting to know you. Keep pushing brother. We’ve got your back!!

Stoagie,   Keep pushing brother. But try harder! Some pain is worth it!

Broke,  Thank you for your leadership!! You’re a beast!

Thank you guys! SYITG

Pockets

Start time approaching, 5 other PAX roll up to join me on this nice afternoon. After showing Slaw some fake movie action from Rambo 2 and a little Leppard hazing going on, lets begin!
Warmup!

Hillbillies

Toy Soldiers

Grass Pickers

Overhead Claps

One leg dead lifts

5 Burpees

Let’s mosey.  We will stop at various points along the way to do a set of exercises. 

10 exercises – 10 reps. Exercises are –

Merkins

Squats

HillBillies

Nolan Ryan’s

Toy Soldiers

Moroccan NightClubs

CDD

Imperial Walkers

SSH

Mnt. Climbers

We first mosey up to the soccer field, stopping at the transformers for our 1st set. With an ample amount of mublechatter we start our next mosey around the field stopping at the same spot for our next set. On this mosey is where the dog poo comes in. When we started this mosey, the chatter was about a movie(Something about Mary) and we almost stepped in a BIG pile on the side walk. After set 2 we start another mosey, since Oompa couldn’t let the poo lie there, He cleaned it up as we moseyed on to the next stop. We stopped at the playground for the 3rd set.  From there we continued down to the stop sign for set 4. Then moseyed around the lot stopping at a light pole for set 5. Mosey back to the start and finish our last set. With 5 min left we do some ab Mary.

Crunchy Frogs 

LBC

Six Shooters

Flutter Kicks

Times up!

announcements:

Christmas party this Saturday!

Prayer request:

To many to keep track. Please keep each other and their families in your prayers.

After praying we found out that all bases have whore houses outside of them, they give blood during wars to help out and they have nice bathrooms!! You had to be there. #funtimeswithveterans #thankaveterantoday

Thanks to everyone for always striving to be better than the day before!!

Thanks guys for another awesome time at the best workout spot in the gashouse!

Pockets

2 men joined the fun today! Freight and Gold Digger.

Gold Digger is officially a member.

Some of you may loose your membership if we don’t see you soon!
See you next week!!!!

pockets.

Christmas party.  Dec. 11

A chilly 28 degrees on my truck temp, time getting close and 5 PAX roll in to join me with a mild workout planned. Lets get started!!

Warm up x 10 IC

Merkins

SSH

Squats

Cherry Pickers

Moroccan Nightclubs

Mosey to the parking spaces. Complete an exercise written in the space while another PAX runs a lap with the pipe of water. Rotate till all exercises are completed by all PAX. 2 times. 

Exercises are

Band work. Overhead press

Band work.

Jump rope

SSH

Flutter Kicks

Curls with pipe

LBC

Hillbillies

Imperial Walkers

Merkins

Mosey over to Ingles for some wall work. All PAX wall sit and rotate to handstand while one PAX runs around grass area. Rotate till all PAX have ran.

Mosey back to the parking lot to finish up with Burpee Dan’s.

No workouts on Christmas Day.

Christmas party Dec. 11

A cool thursday night at Midoriyama and 2 men showed up to push through the Veteran day inspired workout.

Warm up x 10 IC

SSH

Merkin

WW2

Don Q

Flying Squirrel

We stayed right around the start area performing only these basic exercises.

All exercises were Merkins, Squats, Lunges, WW2 and Pull Ups. Basic military exercises.

Broke and Freight,

Thank you men!! Both of you have been very important to my life! The guidance you deliver to me is un measurable. Thank you men for the example you set every day!!