We’ll it was just me and the Bed Pan this am at the Down Low. No disclaimer my standard warm-up and a slow  mosey to basketball court.

Hit up some Dirty 4 corners on the basketball courts.

AMRAP

1-20 Big Boys

2-20 Merkins

3-20 Squats

4-20 Flutters

3-Flying Squirrels every time we crossed center court

Mosey back to the flag

Pledge

Prayers

Announcements

We’re Out

My 2.1 & 2.1a had a birthday yesterday and tuned 6. We did some stuff with those numbers. There were a few runners that would meet us at the end.

Warmup at the flag since there were low numbers. None for the Bunker but Doodles is nursing an arm injury so we stuck together. Modify as needed.

Toy soldiers 11x IC
Seal jacks 11x IC
Gravel pickers 11x IC
Over head arm and leg stretches

Mosey to hill where the townhomes are.
9 HR merkins at bottom 2 burpees at top, 6x
This was pretty dumb and took a lot of our time.
Mosey to old middle school.
11’s – dips and calf raises.
mosey to flag for a little ab werk.

Announcements:

Relays for next year are filling up. See slack to HC.
9-17 skate with mayor
9-24 JJ 5k. The Yank has a special quest to Q so come on over if you’re not running.
10-8 convergence with Lake Wylie

Praise and prayers:

Welcome Luke, Buckeye’s newest
Ms with babies
Bos is back
Tesla and family
Huck
Turtleman

Name o rama

Prayer

Gavel out.

Just another day in the gloom, but this morning is a little different. It is a cool morning with hints of Fall around the corner. One by one until half a dozen guys show up. Oompa Loompa and Stroganoff decide to run their own marathon. The rest stay for Painlab. I already had a circle jerk set up as Stroganoff described, Let’s go play with each other.

We worked a set of exercises, then ran around the lot, came back and did another circle set of exercises. The exercises were:
marching planks, seated big circles, drunken mountain climbers, scissors, starfish crunches, jump rope, American hammers, shadow boxing, plank jacks, squats w/kettle, BURPEES, overhead press, crunches, bear crawl around the group, curls, reverse crunches, merkins til max, and rows. I think everyone got their monies worth.

I guess 50 doesn’t feel that bad.

Announcements:
50 mile relay next week, transverse coming to Bulldog, skating on the 17th, jj 5K on the 24th.

Pray requests:
Huckleberry and Turtleman 👊

7 men gathered at Folsom this AM including a FNG. I only had alittle while to improvise this Q while trying to coach softball last night due to someone’s last min vacation Q bail out (Roundup 👎🏼).  We hit the 5 core principles and Disclaimer then set off.

Warmup

15 SSH IC

10 Gravel Picker IC

10 Moroccan night clubs

10 Burpees

Everyone knows we were gonna hit the hill for a hour with Roundup so we at least paid a visit and got a mile and a half on the hill. Triple Nickel from top to bottom.

Mike Tyson’s and lunges (both legs=1)

Once the six is in mosey to animal control and grab a block and do these together as a group

5 Thrusters

10 Blockees

15 squats

20 tricep extensions

25 overhead presses

30 Curls

X2

Mosey to flag pole at AG center

Catch the pledge and do 22 Merkins in cadence for the vets

Round of cherry pickers from Sarlacc

Mosey back and at every light pole do 10 merkins and 5 big boys.

Circle up on your six, hold 6” and then write the alphabet with your feet together, keep your feet off the ground

Finish with some Mary Pax choice.

We let Sarlacc get one more round of cherry pickers then polished the workout off with 5 Kraken Burpees.

Carlos Gomez is our newest Pax and will be forever known as Jiffy

Announcements

JJ5k

October 8th convergence at Bulldog

Skating with mayor

Second F lunch coming up

Prayer requests

Stripers brother

Sarlaccs daughter

All the runners in around the crown (Chubs)

YHC with a second Q for the week, calling it Tabata Tuesday.

Pledge and warmup, and now for The Thang!

10 Minute Tabata: 45 sec of work, 15 sec of rest, 10 exercises, 3 rounds total, Pax choice of coupon or not.

Exercises called were halos, around the worlds, goblet squats, kettlebell swings, curls, chest press, triceps extension, bent rows, calf raises, and burpees.

After each tabata portion, a slow mosey around the lot with some Mary.

On the third tabata round, YHC offered an Omaha on the burpees. No time for a Lot Mosey, and time was called.

Announcements: CSAUP, Iron Pax sign ups, someone gained respect on the 24th (Tube, cough cough, Tube!!!)

Prayer requests: BOS and family, Tesla and Family, Courtney (Ball Joint’s friend)

YHC took us out.

It was an honor to lead. -Orangeman

After the pledge and a warmup, we moseyed to the park for The Thang. It went something like this…

Big Boys, hand release merkins, Freddy mercs, and diamond merkins at the entrance. Mosey some more to the back picnic shelter for the standard dips, derkins, and step ups. YHC found a nice long area for 11s with squats at one end and lunges (count one leg) at the other. Instead of just a mosey, Pax mixed it up with lunge walks, karaoke, high knees, etc. Another round of dips, derkins, and step ups were in order, then a painfully slow retreat back to the flag. There were some bear crawls and lunge walks interspersed with Pax called Mary. Flintstone gently nudged YHC with the time remaining, so a quick mosey finished us up.

Announcements: CSAUP relay, JJ 5K, Convergence… look ‘em up on Slack

Prayer requests: BOS and family, Tesla and family, EZ’s son, Simpson family, and Roscoe’s neighbor.

YHC took us out.

It was an honor to lead -Orangeman

P.S. be careful who you call for a 10 count (Roscoe). You may end up calling on another Pax who can count better.

Pax running or rucking this morning for various miles. Nice work men!!

SA

10 men at Downtown this morning

Warm-Up:  Slaughter Starter(20 Burpees)

Mosey to parking deck. First called exercise is 11s. Start with 10 Hip Slappers at bottom, take stairs to top for 1 Hand Release Merkin, stairs back to bottom. Continue until finish with 1 Hip Slapper at bottom and 10 HR Merkins at top.

Next Start at bottom 5 Mike Tyson’s, 10 Mountain Climbers, 15 LBCs. Work way to top adding 5 rep to each exercise each time you go up a level. Alternate Joe Hendricks and Brad Crawl on ramps going up.  We finished at level with 20 Mike Tyson’s, 25 MC, 30 LBCs.

Mosey back to Main Street.  Start with 1 Burpee at light pole. Next pole 2 Burpees. Finish at last pole with 5 Burpees.  Head towards flag

Time for some Iron Hulk. 1:4 ratio of Merkins and Air Press. Start with 1 Merkin, 4 Air Press. Do this 10 times finishing with 10 Merkins and 40 Air Press.

Finish up with 10 Burpees. Time

SA

Despite multiple Q-Fails (for which PAX were much more tolerant and forgiving than they had to be), all PAX got a solid beatdown.

After the pledge, quick disclaimer, and warmup of SSH and Peter Parkers (10xIC each), I explained the format: 3 exercises, 30 seconds of work, 10 seconds rest, repeat for 3 rounds. I came prepared with everything including bluetooth speaker for some tunes, so let’s get started. Uh-oh, hadn’t used this speaker in quite a while and it’s got low battery. For that matter, my phone battery wasn’t well charged up either. Oh well, let’s just get going and hope for the best. Mumblechatter commenced with commentary about preparation and the wisdom of leaving devices plugged in to charge overnight…

Circuit 1 = Kettlebell swings, Halos, Merkin pull-throughs

During this circuit, the Tabata timer was not optimized – a condescending male voice interrupted the soothing riffs of death metal to announce exercise transitions. At the end of 3 rounds, I directed PAX to lunge-walk towards the field while I try to fix the timer. Turns out I had to start over and probably made it worse.

Circuit 2 = Big Boys, Flutter kicks, Leg lifts
Lunge-walked toward the road, then mosey back.

Fortunately, Watts Up corroborated my position that charging your phone overnight is not ideal for battery life. Unfortunately, it’s also less than ideal to drain battery power to the point where devices quit working.

Circuit 3 = Kettlebell pullovers, Rows, Curls

Sometime during this circuit is when the bluetooth speaker died, so we pivoted to music straight from the phone, whose battery was holding up well. After 3 rounds, I directed PAX to lunge-walk diagonally through the parking lot to the end of Watts Up’s truck.

Circuit 4 = Goblet squats, Mountain climbers, Superman pull-ups

With 3.5 minutes remaining after Circuit 4, we had time for 1 full round of Mary.   Ball Joint ended things by calling for 1 full minute of LBC’s.

Announcements: 
Sign up for Iron PAX challenge throughout September.
Sign up for 50 mile relay on Sept 10.
F3 Dads Roller skating is Sept 17 at Kate’s on Franklin
JJ5K is Sept 24.
Oct 8 is convergence with Lake Wylie region.  Need to pick a different name for this besides “Trans-Vergence.”

Prayers:  Buckeye’s baby, BOS, Turtleman, PAX participating in Iron PAX challenge, Nutria’s brother in law Dylan

Privileged to lead today and grateful to the supportive PAX – the only thing that showed up with low energy level was the bluetooth speaker.

 – Nutria