Pledge

All activities signifying aspects of 9/11 and 343 firefighters lost at the incident

9 SSH

11 squats

Mosey to the castle

3 pull-ups

4 merkins with a mosey lap around playground

Repeated 3 x

Mosey to lot

Run to each island performing 10 merkins

Completed at 11 islands to signify 110 stories of Trade tower 1

Repeated for return completing 10 Mountain climbers at each island to signify 110 stories of Trade tower 2

4 square consisting of:

9 LBC

9 LBC, 11 flutters

9 LBC, 11 flutters, 9 superman pull-ups

9 LBC, 11 Flutters, 9 superman pull-ups, 11 Nolan Ryan’s

Repeat cycle

Mosey back to pelicans with exercise at each lamppost pole of alternating 3 burpees then 4 squats.

Announcments:

2F lunch the 20th Pita Wheel Gastonia

Iron pax week 2 at the ricky boby

Prayers:

family members

Quinn family

Turtleman

Huckleberry

Watts ups nieces son

All those directly and indirectly effected by 9/11

COT

In Honor of SA’s Birthday

• Pledge

• Warm- ups

        •Ragging of the Bday Boy

        • Cherry Pickers and Arrows ( SA’s favorites 😂)

        • Stretching Quickly

        • 5 Burpees

• Mosey to lower lot for Sheldon Cooper

        • start at 9, 8, 7 etc … Burpees , Squats,

                                               Merkins, Big Boys

                                               45 Total Reps

• Mosey to Blocks … Partner up

        One man does blockies , other runs …

        45 total blockies !!!

• Head to THE HILL…

        Triple Nickel … 5 Burpees @ top, run, 5

                                  Burpees @ bottom, 5

                                  Rounds of time permits!!!

• Bear crawled to the flag, and Iron Hulked it out with Mike Tyson’s and Cherry pickers ☺️… We modified for time …

Announcements:

JJ5K- September 30

Prayer Requests :

Jackson Hall

Huck

Lil boy hit by car Belmont

Breast cancer healed – Stogie’s co-worker

Brillo – Bootcamp

Sister Act’s praise

21 years marriage on Thursday

45 years today

Sister Act took us out in prayer !

The dew was thick as always at Old School, just waiting for an inexperienced PAX to wander into it’s hydrating embrace to make shoes soggy and clothes clingy. Luckily, YHC and his counterparts were wise to this trick and stayed on the nice, dry parking lot for this beatdown. Lord know, it was hard enough with decent conditions, no need to compound the problems. This is what happened…

The Rhino was waiting when YHC arrived 10 minutes early to the AO. After a few minutes of us deliberation about how to tackle the pending doom and wondering who else would show up, the Site Q rolled up. He hopped out of his ride and announced he’d only be walking today per doctor’s orders. Looks like it’d be just the two of us. Doesn’t matter, the suck was going to happen even if we had 150 HIM there. This is you vs you stuff!

Warmup – Don Quixotes

The Thang – 45 minutes, count as many reps as you can while a 5-minute timer runs. At each horn, do the designated mode of transportation. For the exercises, do 10 reps of one, then switch to the other until you get to 80 total reps.

Round 1 – Flying Squirrels & WW3 Sit Ups – Mode of Transportation was the Lunge Walk with coupon.

Round 2 – Bock Over Burpees & Perfect Form Merkins – Mode of transport was Murder Bunnies. This round was a killer!

Round 3 – Thrusters & Jillian Michaels – Mode of Transport was the Rifle Carry.

We finished the 45 minute part up and wrapped up with a couple laps around the track to work out the kinks.

This workout was awful but Watts Up and I pushed each other to do our best and in the end, we did! Thanks for posting brother, couldn’t have done it without you!!! Wirenut walked up and we hashed out the announcements and prayer requests. Thanks for the opportunity to lead men!

Announcements – 2nd F lunch at Gastonia Pita Wheel in 2 weeks, JJ 5K coming  late September

Prayer requests – Jackson Hall, Turtleman, Wirenut’s recovery, Watts Up’s niece’s son having heart transplant, 4 year old boy in Belmont hit by car, Purple Haze’s dad

Started warmup with about 5 PAX

About 10 more PAX rolled in late, after the morning train held them up on Eagle Road.

YHC, who has been partially out on IR since May, saw some new faces within these late arrivals.

no FNGs, though.  One 8-year Kotter – “Ocho”

Mosey to Goat Island, and “circle” up around the Triangle for:

AMRAP on the Island.

10 Burpees, 15 Merkin’s, 20 Squats, 25 Fred Mercs, 30 SideStraddle Hops.   Run to Bridge and back. Repeato

we logged about 3 rounds.

Mosey back to town, & to the top of the hill next to Floyd & Blackie’s for:

Jacob’s Ladder

1 burpee, Run down the hill, Hard-Run up the hill.
2 burpees, Run down the hill, Hard-Run up the hill.
Repeato until 7 burpees.

Question from some PAX: “What is a Hard-Run?”

Answer:  “More than a jog, more than a run, not quite a sprint.  But, sprint if you want to.”

Mosey back for:

6MOM

Time!

Announcements:

Ann

25k trail race
Roundup 50 miler
Half-marathon ruck – oct
Charity golf – least of these

TAPs
From ocho: happy to join back in after 8 years.  (He said he was old, but we learned that he’s only 40)
Mama’s boy’s grandma
Turtle man
Franz’s grandfather
Norwood healing

-Bubba Sparxxx

I arrived early to set up gear (which included Flintstone’s 44-lb and 53-lb kettlebells) in a circle in the parking lot. After Stroganoff’s brief warmup, Pain Lab-rats gathered coupons and I explained the format. The rules were simple, at first. Six stations had exercises written on note cards. Two of the cards had a defined number of reps – one of those stations would be the “timer,” after the Pax would roll the big red die to determine how many spaces to move, clockwise. Put on some music and let’s get going.  Oh, by the way, one other rule – rolling “6” is a “wild card” roll, so PAX can choose space to go next.  (I added this twist since with only 6 exercise spaces, rolling 6 would mean repeating the same exercise – not a terrible thing, but this would make things more interesting.)

First set:
* Squat-Curl-Press (20)
* Kettlebell pullovers (20)
* Reverse lunges with kettlebell
* Star crunches
* Babymakers
* Heels to Heaven

After 16-18 minutes, flip the note cards over to reveal a different set of exercises for Set 2:
* Kettlebell swings (20)
* Goblet squats (20)
* Lawnmower rows
* Hello Dolly
* American Hammers
* PAX choice

After another 16 minutes or so, choose an exercise from either side of the card.  At 0758 we returned for COT as bootcampers arrived back at the flag.

It was great to see Top Hat back out in the gloom.  Mumblechatter topics included cars, training for new and old drivers, and Hot Dog educating us that Slipknot’s angry shouting into the microphone is more difficult than most people realize. 

Announcements:  2nd F lunch 9/20 at Gastonia Pita Wheel; Iron Pax Challenge continues through September

Prayers:  Turtleman, Huckleberry, Norwood, others

I’m privileged for the opportunity to lead this morning – thanks to all who joined to make ourselves better!

– Nutria

We found the breeze that Defib’s Q on Tuesday was missing.
Made for some hearty belly laughs during the frisbee game.
The adage about Leppard came true yet again!

Announcements:
Need runner for Tuna.
Ruck event same weekend.
Lunch at the Pita Wheel coming up.

Prayers:
Jackson Hall, Turtleman, Huck, Haze’s dad, Norwood, Hacksaw, Wirenut, Montross’ family, those unspoken.
Chili’s hamstring