Fitness, Fellowship, Faith
11 answered the call for a run/ruck on a beautiful Sunday morning. 9 stayed for Q source to discuss Cover and Move as a strategy for Teamwork as outlined in Chapter 5 of Jocko’s Extreme Ownership
Announcements
Convergence 2/11 Folsom
Extinction run 3/4
Viking Dash 2/25 Poston Park
Prayers:
Huck, Turtleman, Wirenut family, Radar sister, Nutria brother in law, Tooth fairy 2.0, Clavin’s M, Slim Shady family
For any PAX showing up to The Sandlot looking for the Q on the Teamup app, they were going to be sadly disappointed. The scheduled Q took an unexpected trip to the IR so YHC had to step in and help this group of rock pushers start their work week. As we stood around waiting for 0530, there were some comments about when the scheduled Q would show and comments that he’d be coming in hot. It was at that point that YHC informed them of the change and directed them to submit any feedback to The Sandlot’s Director of Customer Satisfaction, Leeeroooy Jennnkins.
0530 on the clock, let’s get started. Disclaimer
Warm-up
SSH IC x 15
Merkins IC x 10
LBCs IC x 15
Imperial Walkers IC x 15
Count off, 1, 2, 3, 4, 5, 6, 7, 8, 9
Let’s mosey towards Gastone’s Hill. Stop at the first light post for 3 squats. As we continued to mosey the PAX called out, “Car back”. However, no car ever passed. Stop at next light post, 4 squats. As we stopped at this light post, I noticed that there were a couple PAX catching up. It appears we’d picked up one from the car that never passed. Stop at each light post, for squats. At some posts, the count increased by 1, and at some, the count decreased by 1. The final light post was 7 squats.
We ended up at Gastone’s Hill. Up the hill, stop at each mailbox on the right for 1 merkin. At the top of the hill, the youngsters (Maybelline and Amazon) were waiting, holding Al Gore for the 6. It was at this point that YHC looked at my watch for a time check and found that my watch hadn’t started to track my movement. This meant it wouldn’t track the workout. This meant if it’s not on Strava, then it didn’t happen. I actually considered a mosey back to the flag for a restart. At 0545, this was not possible.
So we moseyed down the hill and took a right into one of the cul-de-sacs. We moseyed to the end and restarted, sort of. My watch hadn’t started and we’d picked up a PAX so YHC felt like a reset was in order. So in the back of the cul-de-sac, we did a Halfpipe-esque, whisper version of the warm-up.
SSH IC x 10
Merkins IC x 10
LBCs IC x 10
Imperial Walkers IC x 10
Count off, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Mosey out of the cul-de-sac stopping at two light posts for 3 and 4 squats respectively. Back up the rest of Gastone’s Hill stopping at the mailboxes on the right for 1 Merkin.
Mosey back down the hill, hang a right, through the Dollar General parking lot to the Food Lion parking lot.
Escalating Four Corners in a square
Corner 1 – 10 Hand release merkins
Corner 2 – 10 Hand release merkins, 20 Squats
Corner 3 – 10 Hand release merkins, 20 Squats, 30 SSH
Corner 4 – 10 Hand release merkins, 20 Squats, 30 SSH, 40 Flutter Kicks (count both sides)
De-escalating Four Corners in a rectangle
Corner 1 – 40 Flutter Kicks (count one side only)
Corner 2 – 30 SSH
Corner 3 – 20 Squats
Corner 4 – 10 Hand release merkins
Mosey behind Planet Fitness. YHC thought about jumping over the wall into the office parking lot. After thinking better of it, the Q was talked into jumping the wall. The PAX followed. Really wasn’t that dramatic. The wall was pretty short.
Quick round of Dora 1, 2, 3. Partner up now that we had an even 10.
Partner 1 ran to other side of parking lot and back. Partner 2 performed AMRAP Mike Tysons
Partner 1 ran to other side of parking lot, did 1 burpee on the other side, and ran back. Partner 2 performed AMRAP Jump Squats
Partner 1 ran to other side of parking lot, did 2 burpee on the other side, and ran back. Partner 2 performed AMRAP Crunchy Frogs
Mosey back to the flag.
Announcements
Folsom Winter Nationals 2/11 @ 0630 – all other AOs closed that day
Viking Dash – Post Park 2/18
Extinction Run 3/4 @ 0900 – Primal Brewery in Belmont
Young Life Golf Tournament – 5/15
Prayer Requests
Watts Up – Niece’s son has open heart surgery this Weds
Youth from JJ’s church, Charlie, had seizure Sunday morning while at church (follow-up… unfortunately, he had almost a dozen cluster seizures starting Sunday evening)
Wirenut and family
Bubba Sparxx’s grandmother
EZ Rider’s son
Hushpuppy’s co-worker’s son
Prayer to take us out.
Until next time…
Runners and ruckers.
2 TIM 3: 1-15
Eph 4: 29
2 COR 8: 1-9
BOM: Ozark took us out
Bulldog mornings making bulldogs out of bulls & dogs.
Warm Up:
Imperial Walkers
Squata
Merkins
LBCs
Lunge walk down 10 merkins karaoke back hit 15 kettlebell swings – 5 rounds
Mosey to end of the lot & back
Waiter walk with kettlebell, 10 merkins, waiter walk back, hit 10 squat curl press – 5 rounds
Mosey to end of the lot & back
Grass Pickers, Toy Soldiers
Dips, Checst Press, KB Swings,
Mary:
Flutterkicks, 6 shooters, Crunchy Frogs, windshield wipers
Pledge
Announcements: Winter national Feb 11th, Extinction run March 4, May 15 golf tourney
Prayers:
Turtle man, Brother-in-law, extended family, Huckleberry, Wire Nuts dad, Bubba Sparks grandmother,Watt’s Up niece’s son having open heart surgery,
Pretty cold morning in the gloom at 0700 at The Yank. All vets, so a quick disclaimer. Per usual, I sprinkled trivia questions throughout the workout. Smart group of guys today, I didn’t stump them on many!
We started with a warm up run around the block and ended at the pavilion for some Corewood:
Short mosey up to the track where I explained my M is a school teacher and this previous week was the 100th day of school, which served as my inspiration for the workout. The pax had to do 100 of each exercise and run a lap. They could split it up however they wanted. Most ran a 1/4 of the lap and did 25 of the exercise at each stop. We did 100 of each of the following:
Mosey up to the front of the old middle school for four corners. Started with 10 big boys, then 25 derkins, 25 CDDs and 25 Bobby Hurleys.
Mosey back to The Yank. Still had a little time so we did 20 merkins at The Yank.
Announcements:
Prayer:
COT
Another great turnout at the Gashouse! Defib held an intro to CPR with some really good stats on heart health. Some how we had to work for the answers. Good work Defib, we all got educated. After the split, I took my group to educate them on the importance of core training. I found a good 6 min abs workout by Jeff with Athlean-X. We only had 35 minutes left to get to work, so lets not waste any time.
We circle up in the parking lot, hit our six, and start with hands back raises for 60 seconds (much harder than I thought), transition directly to Peter Parkers for 60 seconds, then to cross knee planks (aka slow Peter Parkers) for 60 seconds, and finally a 30 seconds rest. Next we do scissor v-ups for 60, starfish crunch for 60, then upper circle crunches for 60, and finally a 30 sec rest.
We grab our coupons and riffle carry them to the bridge. Drop the weight and bear crawl up the top of the hill. Hit the bench and push out 20 triceps dips, recover and do 20 step ups, move to the Hobbit rock and push out 20 incline merkins. Now lets mosey down the hill, pick up our coupons and round the world with them back up to the parking lot.
Next set is more core! On our six for LBC’s for 60 secs, baby makers for 60, heels to Heaven for 60, and then a 30 sec rest. Start back with rev-LBC’s for 60, oblique LBC’s, American hammers, and finally a 30 sec rest. Time was running out so we rinsed and repeated the LBC’s, baby makers and heels to Heaven before time was up.
Good work men! We returned to meet bootcamp and finished with some flutters.
Once again, great job to Defib.
Warm up: seal jacks, gravel pickers
Death deck in the rain.
Announcements :
Winter Nationals February 11th
2nd F lunch third Wednesday of the month
Old School 2/4/23
Warmup x 10
Cotton pickers
SSH
Imperial Walkers
Hillbillies
Arm Circles while I explain our next move.
Grab a folding chair and mosey down to Kotters Corner for a Triple Nickel.
Step Ups at the bottom of the hill
Run to top
Merkins at the top of the hill
Round 2 Run to the top of the hill after each set of exercises.
Single leg stand ups. 10 each leg.
Decline Merkins x 10
Flutter Kicks x 10 each leg
Grab chair and mosey to the gazebo.
Place chairs in a circle. One round of exercises and run a lap around the courthouse.
Round 1
Bulgarian squats. 5 each leg.
Decline Diamond Merkin x 10
American Hammers x 15
Round 2
Step Ups x 5
Decline Wide Arm x 10
Mountain Climbers x 15 each leg
Round 3
Single leg stand ups. 105each leg.
Decline Merkins x 10
Flutter Kicks x 15 each leg
Grab chair and mosey back to the start. Place chairs in circle again. Repeat exercise and run lap around the parking lot island. Complete all 3 rounds again.
announcements.
convergence and extinction run.
Def kept sitting in the chair!!
Thanks guys
Pockets.
Warm up.
Cotton Pickers
SSH
Imperial Walkers
Hillbillies
Arm Circles and explain the workout
Mosey to several different locations and perform the exercises in the parking spaces. Mosey around a specific route after each exercise. All work is for time.
Exercises are
Merkins x 10
Squats x 20
WW2 x 30
Flutter Kicks x 30
Lunges x 20
Diamond Merkins x 10
First spot was at the bus lot. second spot down at the football field.
Arms, Legs and AB’s. The emphasis is on form!
Reps don’t mean anything if you’re doing it wrong. Let’s get stronger, not wronger!
During the transition between the 2 locations I realized I had left my phone at the first location. As I retrieved my phone I was approached by a bus driver who came out of the school and was fussing about us. After I tried to explain our purpose and being, I quickly realized he didn’t care who we are or what kind of impact we try to be. Being that I work at schools, I had enough of his crap. I then preceded to tell him how whinny he was being. I’m working on my communication skills. Sometimes I need to just listen and move on.
Thanks guys for letting me give you a workout and helping me along the way.
Pockets
19 PAX put in work on a morning that wasn’t as cold or wet as we thought. Here’s what I remember:
EC everywhere ahead of time, with FRC and YHC’s Dam to Dam team getting in miles. Run season is officially here.
The Thang:
Count off with this group. Hate to lose anyone.
Mosey out the back entrance and up to the bottom of Elizabeth St.
Here, YHC called 22s, and complicated 22s at that.
Start with:
Mosey up the street, stopping halfway for:
Finish the mosey to the top parking lot, and do:
Mosey back down Elizabeth, stopping halfway for:
(Side note – It’s amazing that as a region we haven’t figured out a way to call those things that is perfectly clear whether you’re counting right only or left and right separately. Or maybe we have and it’s just me.)
Rinse and repeat, adding 2 to the Diamonds/Cockroaches and subtracting 2 from the CDDs/ReverseCrunches til it flips.
Halfway through, we stopped for:
To finish it off, we did
Made it home just in time.
Announcements:
Prayer Requests:
Moleskin:
In my opinion, the Friday workouts show are an indicator of our growth as a region. It wasn’t too long ago that we had 1 Friday workout, Downtown, and it was an average sized workout of 8-12 on any given day with some good days and some not so good days. Now, Downtown is booming, with the west side of the region adopting it, bringing all the hammers out and really getting after it.
Tequila Sunrise is booming. For the first month of the year, Tequila Sunrise AVERAGED 20 PAX a week, making it the most attended AO so far this year. Kudos to Radar and the Tequila bunch for getting after it consistently every week.
In the first month of 2023, we’ve set a one month record for posts, tackled a 24 hour run, brought the Ghost Flag home, and lost over 250 pounds as a group. We’re a strong region, and I’d take our guys over anyone else’s any day. It’s been a good start the year, men, and there’s a lot more work to do and more fun on the horizon. Looking forward to it.
Grateful for another opportunity to lead.
Yabba Dabba Doo
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