Attendance from participation.
DRP was taken and rock pushed.
Author: Watts Up (Page 19 of 23)
0600 hit and we had 4 for the EC ruck.
When we returned to Gashouse, there is Montross laid out in a parking lot taking a siesta.
Luckily, he woke up in time to get everyone warmed up before he took Gashouse off somewhere for some book learning and sent PainLab with YHC.
PainLab headed to the amphitheater. Realizing we were a couple of bells short, Clavin, Dry Rub and YHC doubled-back to pick up a few additional coupons from the rock garden.
Oompa went off to put in a few miles.
Time to get this party started.
Let’s get the heart rate up with a repeat of last week…
Bear Crawl up and across top level. Drop a a level and crab walk back. Drop a level – side lunge, Drop a level – side lunge. Drop a level – lunge.
Repeat all for a total of 2x.
Now let’s stack.
10 Merkins
10 Merkins
20 Curls
—
10 Merkins
20 Curls
30 Swings
—
10 Merkins
20 Curls
30 Swings
40 LBCs (I think)
——
10 Merkins
20 Curls
30 Swings
40 LBCs (maybe)
50 Squats (not sure)
Then we took a trip with your coupon/bell overhead to obelisk and back. Once back in position, it was time to unstack that set.
Farmer carry your bell/coupon to obelisk and back, switching hands at half-way.
Let’s make another stack.
10 Derkins
—
10 Derkins
20 Dips
—
10 Derkins
20 Dips
30 Reverse Crunch
—-
10 Derkins
20 Dips
30 Reverse Crunch
40 Step Ups
In the interest of time, we stopped here and unstacked this set.
We found Gashouse in the parking lot finishing up. A little Mary was done along with the final story in Montross’s book of rhymes.
Nice work by all.
Tube has VQ on 23-Nov.
Watts Up powering down.
YHC almost missed this morning too (2 in a row). No family or pet problems today… just a flat tire on the truck.
Luckily we do this F3 thing in the gloom of morning, so moved the ruck to the M’s vehicle and continued on.
0530 hits and 4 are present. No sighting of the promised Kotter, maybe next time. (M had to go to work early)
We get the pledge in and take off toward Martha’s.
Past the maintenance shack and around soccer fields to end up at the playground. For a little repeat of Rudolph’s Sammich.
10 Merkins
15 Squats
20 Sec Hang
Back to the parking lot for a trip around it with some backward thrown in to return to the playground for another round.
Let’s go look for some Pubbers…
Looking at the time, YHC suspected Pubber spotting had passed, but there was still time for Gastone’s hill.
We made there, up and back with a few seconds to spare.
Announcements:
Operation Sweet Tooth coming up.
Prayer Requests:
Clavin’s M and family
Bandit’s friend’s family
Voodoo took us out.
Moleskin:
Bandit related that his friend had a 17-18 year old and within the last couple of years married his college sweetheart. Yet he took his own life.
Brothers,
We all struggle. We each have our own jesters and demons. But none of us battle alone. You have a shield lock of brothers.
Reach out to them/us.
John 10:28-29
I give them eternal life, and they will never perish, and no one will snatch them out of my hand. My Father, who has given them to me, is greater than all, and no one is able to snatch them out of the Father’s hand.
Watts Up powering down.
Well not really. Read on.
YHC wasn’t sure he was going to make this morning. Our faithful K9 was accused of eating ~ 1 oz. of my son’s pipe tobacco. Many hours and two different after-hours vets later, she showed no signs of any problems or distress. So at 0130, when YHC crawled into bed, a message to Clavin indicating he may need to sub. Alas, YHC realized the difference between posting and going to work was a mere 1 hour of sleep…who needs more than 3.5 hours of sleep, anyway?
BTW, YHC did not prepare a weinke due to last night’s adventures, so this is what you get from a sleep deprived Watts Up…
When YHC rolled in, 4 were out getting EC. (Way to go get it!) All rolled in before 0530…
No FNG’s on this fine 20+ degree morning, so an abbreviated disclaimer was given.
WarmUp x 1:
Goof Balls IC x 13
Merkin IC x 10
Warmup x 2:
Mosey toward Union, stopping at every other light post on Riverwood Parkway to do exercises. Each stop included at least 1 and up-to 3 of the following:
20 Monkey Humpers
5 Burpees
25 Flutters
5 Flying Squirrels
Once we reached Union Road, frogger/mosey across to the lit, covered walk at Robinson Elementary.
The Thang…
11’s
At one end of the walk, Squats. At the other end, Dips.
Meander back to the middle when done.
(Lots of chatter about this, since the two points were ~150 yds apart)
Next on the hit parade was ascending 4 corners, using the corners of the parking lot.
10 Moroccan Night Clubs
20 Merkins
30 Reverse Crunch
40 Flutters (Single Count)
Since we went up, we needed to go back down, but only half way…
20 Flutters
15 Reverse Crunch
10 Merkins
5 Moroccan Night Clubs (apparantly this is hard to say in 20 degree weather. Luckily Whoopee and Gastone worked it out)
Meander back toward the church…. Scratch that, backward meander…
Once we were close to the church, lets mosey…
Past the Childcare Place, BB&T and into the BP.
Frogger back across Union to the soon-to-be Planet Fitness.
Here we did a little wall sitting and 15 Air Presses IC.
Mosey back toward the flag, but wait there is more…
20 Step-Ups each leg at the bank wall.
And then on to home.
According to the PAX with the fancy watches, we got right at 3 miles.
Your Welcome!
Prayer Requests:
Clavin’s M and Family.
Rock Hill/Fort Mill/Lake Wylie PAX with loss
Easy Rider took us out.
Thanks for the opportunity to lead.
Moleskin:
During today’s workout the PAX made sure I knew this wasn’t The Pub or Coconut Horse. I realize there has been a good bit of running when I Q’d recently. Some of that is purposeful, some of it accidental. I don’t like running, nor am I particularly good at it. I don’t know that I will ever like it, but maybe I can get better at it. Almost everytime I run with the PAX, I will glean some nugget of truth to help improve.
I can’t express how much I appreciate the push, encouragement, support and accountability I have received in 10 months I have been out here. I can only hope to pay it back and forward.
James 5:16
Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.
Watts Up Powering Down
Attendance from participation.
This was a really good downtown session.
Shown to have known.
On this, the coldest day so far this season, YHC has the Q. Warmup was run, by Clavin with Gashouse.
Instructions were given to the PainLabbers to head to the amphitheater while YHC helped HunkaJunk get Kettlebells from this ride for later.
Knowing we were going to join Gashouse in an exercise. Upon arriving, YHC found the the PainLabbers huddled up as far as possible from Gashouse like boys and girls in a middle school dance. Once they realized we were going to party together, all took up the cause.
Upon completion, Gashouse took off to do what they do and PainLab headed back to the parking lot.
Now that everybody is good and warmed up, let’s do 55’s. just like 11’s but the reps total to 55 and you count by 5. The exercises called were flutters and Moroccan night clubs (You can thank Stroganoff for this one). Oh, and do side lunges back and forth. (In retrospect, this wasn’t the best idea. My hip flexors were sore…)
Since this was a modified 11, let’s do 11’s next. Merkins and Squats with high-knees in between.
Next on the hit parade was AMRAP exercises for 45 seconds and 15 seconds of rest. YHC had 20+ exercises ready, but alas we only got about 10 in with Gashouse joining us for the last couple. They would be noted here, but YHC can’t recall which were done. Me thinks pullovers, curls, offset merkins, crunchy frogs were definitely included though.
Guess you had to be there…
Prayer Requests and Announcements were documented by Clavin.
YHC took us out
Thanks JJ and Stroganoff for the EC.
It was an honor to be present and lead.
Watts Up powering down.
Attendance from Twitter.
Probably rucking and/or running.
Attendance from Twitter.
YHC is guessing there was running involved…
Attendance from participation.
Show to know, but it involved the alphabet…
Attendance from Twitter.