Author: Virus (Page 3 of 4)

I rolled into the center of town with just a couple minutes to spare and all the parking spaces had cones in them.  So I parked on the side street and had to run up to get started just in time.  No FNGs so standard disclaimer given.  The 13 of us then moseyed down to The Bunker for the warm up.

Warm Up

SSH – 20 IC
Imperial Walkers – 20 IC
Moroccan Nightclubs – 20 IC
LBCs – 20 IC

The Thang

We moseyed over to Hawthorn and counted off by 4s which gave us three in each group.  Group two headed up the hill to the to of the Hawthorne loop with instructions to AMRAP merkins until the runners get to them.  Group three was sent up to where Hawthorn loops back to McLeod to AMRAP squats until runners get to them.  Once the two groups were in place group one started LBSs and group four started running up the hill.  When the group of runners reached the next group the runners would start assigned exercise and that group would run.  Each group got to workout at each station three times.  This loop was a bit longer than I remembered so I nixed doing a second round with different exercises.

Mosey back to the fence overlooking the Bunker to perform monkey humpers for HIPPA who was there by himself.  He immediately reciprocated by performing monkey humpers for us.

Knowing the the Extinction Run was starting an hour after the end of bootcamp I had planned to spend the last half of bootcamp with the Deck of Death with no running.  HIPPA decided to join the circle for this.  Using a standard deck of cards each suit was assigned an exercise.  For six through 10 do that number of reps.  For Jack – Ace, do 10 reps.  The fun part was for any duces through five we did that number of burpees.  The card drawer called out the cadence.  Here were the exercise assignments:

Clubs – CDDs
Diamonds – Merkins
Spades – LBCs in cadence
Hearts – Flutters in cadence

HIPPA left the music playing which helped the time pass a little faster and drowned out a bit of the mublechatter over the burpees!  And at times there was confusion on whether we were calling for CDDs or LBCs.

We got a little more than halfway through the deck and it was time to head to the Fighting Yank!

Pledge of Allegiance.

Announcements

Extinction Run
Bunker will be SHUT DOWN next week, Nov 13th  –  Come to Gashouse Painlab for Rudolph’s final Q before he moves
Christmastown 5k – November 27th – the race signup is full, but you can still come and help push for Speed for Need
Blood Drive Wednesday Nov 10th
Christmas Party – Dec 11th

Prayer Requests

Queso – still awaiting MRI results
Injury free Extinction Run

We closed with prayer.

Another warm humid morning to start off the week.  Not ideal, but for the men who showed up, it is better than staying in the fartsack!

No FNGs so quick disclaimer and time to get started.

Warm Up

SSH – 20 IC
LBC – 15 IC
Cotton Pickers – 10 IC
Burpees – 5 OYO

The Thang

Mosey to the wall in front of Ida Rankin.  10 reps of dips, step ups and derkins.  Repeato 15 reps.  Repeato 20 reps.

Mosey to the back of BB&T to the big white wall for some 11s.  Exercises were dirty hookups and squats.  Good form was encouraged.

Mosey to parking lot in the gloom between Oakland St and the farmers’ market.  There were eight exercises listed in some parking spots.  While one PAX would run around the block the others would do the exercise listed in their spot.  We managed to get through all the exercises:

SSH
Squats
Burpees
Merkins
LBCs
Big Boy Situps
Imperial Walker Squats
Mike Tysons

Mosey back to the school with just a minute or so left so we planked for a quick stretch.  At this point I called out, “Right arm to right leg!”  ???  Modify as necessary!

TIME!

Pledge of Allegiance… thanks to Freon for not letting me forget it!  Site Q in action.

Announcements

JJ 5K – September 25th
Christmastown 5k – November 27th

Prayer Requests

Marie Huffstetler and family, suffered a spinal stroke
Bubba Sparxxx mother-in-law Citizenship test (she passed!)

We closed with prayer.

What a glorious morning… upper 50’s… awesome sleeping weather, but even more awesome for pushing the rock!  Clock hit 5:30am and there were 12 of us ready to have at it.

No FNGs, but we did have a visitor from Atlanta, Radar.  Quick disclaimer and off we go…

Warm Up

SSH – 20 IC
LBC – 15 IC
Cotton Pickers – 10 IC
Burpees – 5 OYO

The Thang

Mosey to the streetlight at the top of the hill at Davis Park.  Do 5 burpees at each streetlight.  There were 5 or 6 of them.

Triple Nickel Halfpipe – 5 jump squats at beginning, at bottom of hill 5 merkins, up the hill to the stop sign 5 LBCs IC, another 5 merkins at bottom of hill on the way back  —  5 sets.

Mosey over to the tennis courts for some suicides (I was unaware until I heard the news later in the day that today is National Suicide Prevention Day)
We lined up along edge of first court. 20 merkins, run to gap between courts 1 & 2, 5 big boy situps — back to beginning, 15 merkins, run to gap between courts 2 & 3, 10 big boys — beginning, 10 merkins, gap between 3 & 4, 15 big boys — beginning, 5 merkins, past court 4, 20 big boys… it makes sense if you don’t think about it

Mosey back to the school for a set of 11’s.  The exercises were CDDs and squats.

TIME!

Pledge of Allegiance

Everyone put in some good hard work to get just a little bit better.  There was a lot of getting on the ground and getting back up throughout this workout.  The ability to get up and down easily and quickly is a great skill to take into your old age and can be a predictor of longevity.  If you don’t develop it now, you won’t have it later!

I shared a short quote from Epictitus.  “We cannot choose our external circumstances, but we can always choose how we respond to them.”  Roscoe shared, “You can’t control the wind, but you can adjust your sails.”

Announcements

JJ 5K – September 25th
Christmastown 5k – November 27th
Rocky Branch Park – nice running trail

Prayer Requests

Praise – Boudin’s family in Louisiana getting power and water
Our hurting world

We closed with prayer.

Warmarama

Disclaimer given

Side Straddle Hops, 11 IC
Cotton Pickers, 11 IC
Dying Cockroaches, 11 IC
Don Quixotes, 11 IC
Moroccan Nightclubs, 11 IC

The Thang

mosey around the block to the Fire Dept parking lot…

11 each of these five exercises:

Burpees
American Hammers (sets)
Merkins
Big Boy Situps
Low Slow Squats

After everyone had finished we moseyed up the hill to the Baptist Church parking lot

rinse and repeat the above exercises

we then moseyed to the underpass, Doffers and then back where we started doing the exercises at each stop

Now let’s mosey across the bridge to the picnic shelter for a new set of exercises

11 each of these five exercises:

Dips
Step Ups
Merkins
LBCs (sets)
Mountain Climbers

After each set run a lap around the park

The plan was to get five sets of the above completed, but had to call time after the third set.

I have been doing a bit of reading lately and I wanted to share a quick word.  Success in life is not one massive good decision and failure is not one poor decision.  Failure is repeated bad decisions and success is repeated, consistent good habits.

For example, one workout isn’t going to get you in shape.  One unhealthy meal is not going to wreck your health.

I am proud of and encouraged by the men come out in the gloom to these workouts.  They are doing what is right, not what is easy!

Pledge of Allegiance

Prayer Requests

Those PAX we haven’t seen in a while

Namarama

Ended with COT