Author: Pockets (Page 8 of 17)

Warm up IC  x 10

Sarlaac is out hurt today; so Pick Cherries while I give disclaimer.

Merkins

LBC

Squats / Low slow RF

Windmill

Pledge

Mosey to the baseball field parking lot. 

In the parking lot we complete our first Route 66

Merkins with bear crawl. Reverse back with LBC and crab walk.

Mosey up and around the intersection and check out all the tractors. Continue over to the parking lot by the medical building  for our next Route 66.

SSH

Turn around and reverse back with Squats.

Mosey down to the parking lot at the ponds for our next Route 66

One leg deadlifts/ Drinking bird

Toy Soldiers.

Mosey to the tennis courts.

Zombie walk a length of the court then sprint to the end of the court. Walk back and then sprint again. Walk back and then Zombie walk back the rest of the way back.

Leg Stretches.

Warm down.  10 counts

Core time with pockets.

Crunchy Frogs

Oblique V-ups

Pretzel Crunches

WW1

V-up / Roll up

Hillbillies

Imperial Walkers

Announcements.

Red Raider 5K

Christmas Town 5K

Prayer request.

Bourbon chase

Covid requirements.

West side family.

Big pappy and family.

Warm up 10 IC

SSH x 10

Seal Jacks x 10

Hillbilly x 10

Toy Soldiers x 10

Freddie Merck’s x 10

Dying Cockroaches x 10

LBC x 10

American Hammers x 10

Merkins x 10

Mosey to the parking lot at Rankin Elementary and start 11’s.

1 set Monkey Humpers  and Mike Tysons.

2 set Dips and Incline Merkin

3 set Goofballs and SSH

Mosey back to the start for some time work. Perform an exercise for 2 min. Then run a lap around the parking lot. After each lap switch exercises. Exercise are:

Burpees

Nolan Ryan’s switching arms every 5 reps.

Morocco’s. Night clubs

Squats

Convergence. 10/2 

We ran.

Warmup IC

Merkins

1 Burpee

Squats

1 Burpee

Walking Lunges OYO

1 Burpee

LBC

1 Burpee

SSH

1 Burpee

Merkin Mile

25 Merkins then run 400 Meters.

Complete 4 rounds.

25 Squats and run 2x

25 LBC and run 2x

Mosey back to the start.

Cool down IC

Squats

Merkins

LBC

WW1

SSH

Imperial Walkers

Hillbillies

The exterior we have is a byproduct of the interior.

Thanks men!!
Pockets

Extinction run

Convergence 10-2

Christmas Town 5K

Service items for freight

Warmup IC

Merkins

1 Burpee

Squats

1 Burpee

Walking Lunges OYO

1 Burpee

LBC

1 Burpee

SSH

1 Burpee

Merkin Mile

25 Merkins then run 400 Meters.

Complete 4 rounds.

25 Squats and run 2x

25 LBC and run 2x

Mosey back to the start.

Cool down IC

Squats

Merkins

LBC

WW1

SSH

Imperial Walkers

Hillbillies

The exterior we have is a byproduct of the interior.

Thanks men!!
Pockets

Extinction run

Convergence 10-2

Christmas Town 5K

Service items for freight

With the youth on my mind as school starts, I wanted to share my day with the guys.

Now that the bourbon chase is coming up and one of our PAX needs a little support getting ready for it, I decided to put together a run day. With Merkins owed for one of our PAX’s 2.0. I decided to do Merkins and running. The plan is to run 1 mile and do 30 Merkins. That should put us at 3 miles and 90 Merkins at the end, and finishing up with 10 Merkins to get our 100 in. As we started, I realized that maybe I am in over my head. We get 60 Merkins and 2 miles in. My legs are killing me, my feet are hurting and so I deviate from the plan. We get 30 more Merkins in and then moseyed over for some sprint work. We do 15 Merkins and sprint to the other side and complete our other 15, then  sprint back.

After each mile run, I confess some of my actions throughout the day to the other PAX. As I confessed we stopped and said a prayer. The first prayer was for ourselves, that God may show move us in the right direction that God may forgive us for our actions. The second prayer was for someone else. That God may bless the person that we were thinking about, that we may have wrong, or whoever God laid on our hearts at the time. Please keep each other in your thoughts, in your prayers and when God lays a name on your heart don’t just pray about it, (although that is the best thing you can do for someone) but also reach out to them let them know that you were thinking about them. Maybe even say a prayer with them right then. God has given each one of you a very important role in this life. I hope that you can recognize it, that you can step up when needed, that you will not be afraid but know that the Lord has your back. Bless you guys and peace out.

Pockets

With the humidity upon us and Iron PAX creeping up; This might, no WILL suck. Chatter going on of a PAX who missed EC and now missing bootcamp, lets begin. Music turned on and eyes rolling, we are off to a great start.

Warm up. IC 

Merkins

SSH

Arm Circles

Cherry Pickers

Windmill

Goofball

Imperial Walkers

Moroccan Nightclubs

Squats

Lunges

1 lap Mosey around track. 

IPC week 0 2019

6 Rounds. I explained that the guy said that a good time was around 18 min. But I know that wouldn’t happen with some of us. 

24 Squats

24 Merkins

24 Traveling Lunges

400 meter run

Stop after 4 rounds for time. Good work guys. I only got 3 rounds since all the bitching over music, I had to start channel surfing for the worst workout music I could find. 

Ab work to slow down for a moment. 

Sprint work.

Mosey over to the hill by the gym. Mosey down to the stop sign and sprint up the hill to the driveway of the gym, and then walk back down. Nice to run after all those lunges and squats. After 2 rounds we then moseyed to the stop sign at the top of the hill and then sprinted downhill to the driveway. Then sprinted from the driveway back to the stop sign.

Mosey back to the start for more ab work to end the workout. 

JJ5K

Christmas town 5K

Nice workout and good mumble chatter!! Thanks guys!!

Pockets

3 men gathered with me for the Bunker. Speaker in hand lets begin.

Warm up

Boudin grabbed the warm up and then took the men for bootcamp.

The Thang. Rosy Round the Blocks!!

XM turned on, lets begin. 2 minute timer set for round 1. no rest between  exercises. Round 2, 1 minute timer.

Jump rope

Block jump

Standing March with small block

American Hammers with half block

Chest press with big block

Moroccan Nightclubs with bricks

Overhead Claps with bricks

Flutter kicks with bricks in hands.

Squats with block. 

Lunges

Complete 3 rounds and slow mosey up to the stop sign with some bricks in hand.

Zombie walk a length given by the Q.

Slow mosey up to the flag to close out with the other group.

Labor Day workout in Mcaddenville.

Christmas Town 5K

JJ 5K

Service items are Tuna, Crackers,granolas. See Freight

Thanks men!!

8 men gathered with me on another blistering, humid day at the best AO in the Gashouse. Let the sweat begin!!!

Warm up

Merkins

SSH

Hillbillies

Imperial Walkers

Windmill

CDD

Mnt Climbers

Nolan Ryan’s

The Thang. Rosy Round the Blocks!!

With another music station that no-one likes, we gathered in a circle and rotated stations with a timmer set for 1 minute work and 30 seconds rest. continue till times up. 

Jump rope

Block jump

Standing March with small block

American Hammers with half block

Chest press with big block

Moroccan Nightclubs with bricks

Overhead Claps with bricks

Flutter kicks with bricks in hands.

Squats with block. 

Labor Day workout in Mcaddenville.

Christmas Town 5K

JJ 5K

Service items are Tuna, Crackers,granolas. See Freight

Thanks men!!

8 of us on a blistering afternoon at the Premier AO of Gaston County. Where boys become men and some men are scared to come by and there is no numbers in the vocabulary. With the heat turned up and the clock on time, we began.

Warm up!

Arm Stretches

SSH x 10

Arm Circles

Leg Stretches

Cherry Pickers x 10

Mosey to the parking lot by the playground and do a route 66.

Burpees

60% of our Burpees done for the day lets mosey to the parking lot up by the soccer fields to find that the parking lot had some chalk marks on it.  

9 AB exercises and Burpees. 3 rounds. Each exercise is wrote in a parking space. Perform 2 Burpee‘s and the ab exercise in each parking space. Then move onto the next. Burpees for 2 rounds. We moved over to the shade for the last round of Ab work. 

AB exercises are.

Sit-up twist.

Flutter Kicks.

LBC.

Freddie Mercury.

Leg Raises.

American Hammers.

Plank Jacks.

Mnt. Climbers.

Turtle Crunch.

Return to start.

Ab and Burpee challenges complete for the day!!!

A lot of complaining today. But the PAX are stronger for it!! Next time I’ve got a fun one planned!!

Freight service project

Thanks guys!!