Attendance from participation.
Rucking and other exercises.
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Author: Watts Up (Page 17 of 23)
Attendance from participation.
Fun with weights/bells.
Show to know.
Attendance from Twitter.
Running/Rucking…
YHC forgot he had no one covering this week until in the middle of the 40/50 CSAUP. So with no weinke, this was made up on the fly with a lot of help from the PAX.
We “warmed-up” with Gashouse. Once we split up, the PAX gathered around bringing whatever equipment they had.
We started with a little tabata. 90 seconds of work, followed by 30 seconds of rest. We went around with each member calling an exercise.
We then partnered up and moved on to a little dora.
100 curls
200 overhead presses
300 chest presses
The PAX knocked this out and there was still a little time.
YHC broke out the Deck-o-Death. We went a few cards in before Gashouse rolled in. We joined them for their Tubthumping ending and all that followed.
Good work men and thanks to all for Co-Q’ing.
See Defib’s backblast for incorporating the 40/50 challenge into all aspects of life.
Watts Up powering down.
YHC arrived early to get a little rucking EC in as well as do some reconnaissance. YHC needed to see if the previous days rain required a modification of the weinke (which it did) as well as general layout as the only other time here was a convergence, which YHC stayed with PainLab.
0630 hits and 11 have joined YHC. None are FNGs, so a short disclaimer and we begin.
SSH IC x 10
Moroccan Night Club IC x 10
Merkin IC x 10
Squats OYO x 15
Mosey to softball field parking lot via the path.
Escalating 4 Corners
15 Heels to Heaven
30 Plank Jacks
45 Low Scissors
60 High Flutters
There was some chatter about it being wet and/or a rough surface, but YHC did not engage.
Since we went up, we have to go down.
Declining 4 Corners
60 Low Flutter
45 High Scissors
30 Plank Jacks
15 Heels to Heaven
(You can reuse the spots you dried before)
Time for the pledge, so let mosey to the front of the park.
We knock out the pledge and meander/mosey to the track.
On the stairs we do some calf work.
25 Left Leg
25 Right Leg
25 Toes Out
25 Toes In
Then it’s time for 3 rounds of the following
10 Merkins
10 Monkey Humpers
10 CDDs
10 Step Up (each leg)
Mosey around Concession/Turd shack
Plank for 6 (rnd 1)
Crab Plank for 6 (rnd 2)
Monkey Humper for 6 (rnd 3)
We meander out of that area and over to the parking lot.
Here we did side-step/karaoke a length (each direction), nur and skipped one length each. From there it was time to mosey to the tennis courts.
At the tennis courts it was time for escalating/declining 11s.
Just like normal 11s except with each run, you run 1 court further until you reach the fence, then you work your way back.
Mountain Climbers on one end and Squats on the other.
We did one lap around the courts before heading to the parking lots for a little Mary
And that is time.
The list of upcoming events were covered in the announcements as well as the ongoing collection for Dallas Christian Ministries.
There were many prayer requests.
Bedpan took us out.
Moleskin:
I encourage all to make the coffeteria/2nd F events when you can. This is an opportunity to really invest in your brothers.
Luke 24:35
They began to relate their experiences on the road and how He was recognized by them in the breaking of the bread.
Watts Up powering down.
YHC rolled in trying to come up with a way to spice up today. Dirt and EZ Rider were out getting EC, Gastone was in his truck. Clavin arrived and at the 5 min mark, a line of vehicles arrived bringing the total to 9.
Coincidentally, there are 9 days until Christmas…
0530 arrives with no FNGs, so an abbreviated disclaimer is given. Before beginning warmup, YHC posed the question “What was given on the 9th day of Christmas?” and then commenced warmup:
SSH x 10 IC
Moroccan Night Club x 10 IC
Merkins x 10 IC
Squat x 15 OYO
YHC then wanted the answer to the question posed. The general consensus was “Lords a Leaping”, but as you can tell from the title, that was wrong, so a 5 Burpee penalty was imposed.
Before continuing, YHC inquired about the gift on the 8th day and proceeded to mosey down Riverwood Pkwy toward the doctor’s office. Along the way YHC was treated to the PAX rendition of the 12 days of Christmas as they try to figure out the answer. About half way, they come to the correct answer of Maids a Milking.
Although Turtleman hasn’t posted since late Oct, we will still do one of his favorites at the doctor’s office.
Long jump up the entrance, run back down and do 15 reverse crunches. It was soooo much fun we did it again.
YHC “realized” he had forgotten the Pledge, so time to mosey back to South State Bank. There was some chatter about we would end up there anyway, but YHC didn’t want to forget it.
Having knocked the Pledge, time to move back down Riverwood.
Arriving at a light pole, switched to a side-step/karaoke. At the next, face the other direction and continue. At the next change to a skip. We stopped at the next pole and every third one there after to do monkey humpers. 27, then 18, and finally 9 before continuing to the bottom of “Gastone’s Hill”.
For the first trip…
Mosey to the top, 15 heels to heaven, and back down.
For the second trip…
What was called didn’t work out as YHC thought it would. Instead of trying explain here, there was nurring involved and squats and all ended up at the top of the hill. 25 LBCs and back down we go.
For the third trip.
Mosey to the first mailbox, do 1 squat. Mosey to second, do 2 squats. Continue pattern and stop at the cross street.
Back down the hill and then up to the Dollar General. In the parking lot, 5s were called with Mike Tyson on one end, JJ offered American Hammers on the other and Clavin offered Lunges as the means of conveyance. The lunge was Omaha’d after 1 round due to time.
Down the hill and over to the stairs between the parking lots for a little calf work.
25 right leg
25 left leg
25 toes pointed out
25 toes pointed in
From there we went behind the Planet Fitness to use their ramp for 2 rounds of Bearcrawl.
Now on the home stretch, we headed to the wall in front of South State Bank for 2 sets of 18 Dips and 9 Derkins before returning to our start point.
And that was time.
Announcements:
Bedpan talked about the Dallas Christian Ministries. If you didn’t have money, you can go online (link on slack) and either give there or find a child in need, and provide what they ask for.
Defib covered the 40/50 challenge concluding CSAUP this Saturday. (21-Dec)
Convergence the following Saturday at Gashouse 0700.(28-Dec)
Prayer Requests:
Dry Rub’s M in hospital
Bedpan family – M had dental work, 2.0 is sick and K9 had to go to vet.
YHC took us out.
Moleskin:
There are two thing that I feel a need to put out there.
This is a tough time of year. Many of our PAX/family have had losses this year. The stress of family, work, finances, etc all stack in there too. Remember your brothers are there for you. If you are struggling or just want to vent, reach out. More importantly, God is there for you. Pray.
In my Sunday school class, we just started a study on James. James is a blunt, in your face book of the Bible.
James 1:2-4
Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.
Remember, this adventure called life is not going to be easy. But by relying on God’s strength, and not your own, you will grow closer to him, be more like Jesus and be able to persevere.
Watts Up powering down.
Attendance from Twitter.
YHC was trying to plan PainLab this week and quite honestly having trouble.
Rudolph noticed both Gashouse and PainLab had no Q listed and hit us up, mentioning he had an idea. While this probably wasn’t what he had in mind, Linus and YHC pulled the switchroo.
Subsequent to that decision, HIPAA pulled the “let’s ruck to Walmart and back for Operation Sweet Tooth” for EC. So YHC wasn’t sure the plan as my original Hero of the Day workout was such a good idea, but what we did was better?
C’est La Vie
And 0700 hits.
No FNGs, so an abbreviated disclaimer is given.
YHC did warmup, but not sure all the exercises or counts?
Goof Balls IC
Something Else IC
Moroccan Night Club IC.
YHC took GasHouse out of parking lot heading East, leaving PainLab with Linus.
We stopped at the stairs at Burtonwood Dr. for the following:
25 Calf Raises Right Leg
25 Calf Raises Left Leg
25 Calf Raises Toes Pointed Out
Then onto the Grier track.
25 Reverse Crunches, Lap around track, plank for 6.
(5 Burpees, 10 High Knees) x 2: lap around track, plank for 6
Some other exercises, lap around track and over to picnic tables.
25 Dips and 20 Step Ups Each Leg
25 Dips and 20 or 25 Derkins
25 Dips and 20 or 25 Incline Merkins
Lap around the track and over to the wall.
Have a seat on the wall. After a bit 25 Air Presses and 25 Overhead Claps were called.
Time to mosey/frogger across Garrison and around FPC to the stairs for some 11s. Merkins at the top and Monkey Humpers at the bottom (thanks Boudin)
Mosey/frogger across Garrison to the stairs near Burtonwood for a repeat of the Calf exercises, adding 25 with toes pointed in.
Then back to the beginning for a little Mary until PainLab joined up.
0800 hit and we knocked out the pledge.
Announcements:
Christmastown Family/2.0 Ruck Wednesday, 11-December.
Guest Q at Gashouse, 14-December – Pac-Man.
40/50 ending “Not so CSAUP, CSAUP” 21-December at each AO.
Convergence at GasHouse 28- December.
Christmas Party 04-January
Prayer Requests:
Dry Rub’s M
Broke’s M
Les Nessman’s M
Freight’s family
Rudolph took us out.
Moleskin:
The crowd was light for Coffeteria this week. I encourage everyone to stay around and break bread with your brothers.
It Will be worth your time.
Colossians 3:23
Whatever you do, do your work heartily, as for the Lord rather than for men,
You can catch another installment of Watts Up’s Q at Folsom on 14-December.
Until then,
Watts Up powering down.
Attendance from Twitter.
DRP taken.
Attendance from Twitter.
Probably running and/or rucking involved.
All were better because of it.