Fitness, Fellowship, Faith
YHC got to the AO for some EC stretching. Hope it helps. We should all stretch more I guess. This is what happened…
Pledge of Allegiance
New route to the Pelican’s Snoballs and back. Actually it wasn’t new, we just haven’t run it in quite a while, at least when I’ve posted at this fine establishment. Everyone agreed the run sucked. The company was great. Thanks for the push men!
Drink are on me!!!
Having done some EC with EZ Rider, YHC almost skipped the warmup, but we did a little.
From there we mosey’d toward Gastone’s hill. Stopping every 3rd light for either merkins or squats (x5)
Upon arriving at Gastone’s hill partner up.
partner 1 plank
partner 2 up 2 mailboxes and 5 merkins. partner1 catches up and then collectively they fall back 1 mailbox.
Then we did an ab exercise.
Back down.
Then backup stopping at every mailbox doing an EZ Rider called exercise.
Then another ab exercise.
Back down to the 1st cross street.
Sprint 2 to 2nd mailbox and then mosey the rest. Reversed on the way back.
Mosey to the next cross street.
Skipping and Nurring.
On down to the parking lot.
Ab Exercise.
Back toward home, again stopping at every 3rd light for squats/merkins.
Announcements were made.
Prayer Requests were mentioned.
YHC took us out.
Watts Up Powering down.
The Warm Up:
25 Side Straddle Hops – in cadence
10 Gravel pickers – in cadence
15 Imperial Walkers – in cadence
10 Stogie-fied Gas Pumps
The Thang:
Walking Rockettes (walking toe touches) to the tennis courts (we Omaha’d near the opening to the court’s parking lot and moseyed the rest of the way).
Dynamic Stretches on the Tennis Courts:
– Skips with high knees down and karaoke back
– Goose Steps down and karaoke back
– High Knees down and NUR back
4-Corners:
10 Merkins
20 Stogie-fied Mike Tysons (Mike Tyson without the merkin – horizontal squat to a plank)
30 Mountain Climbers
40 Calf Raises
(4 laps) of In and Out:
Speed Walk the straight a-ways and then sprint through the curves (or corners in this case).
Nobody planked for the Six, so we did 5 Burpees…
Pair up!
Tortise and the Hare with Zombie Walk (two lung walks and a squat) and 2 burpees – one Pax Zombie Walks while other Pax does 2 burpees. The Burpee-er then run to catch the walker and they swap. We did this the perimeter of the tennis courts.
Head back to COT for Mary which ended with 5 Burpees – just because.
Announcements:
– 2nd F Lunch – Noon – Wednesday, July 20th at Bubba 33’s in Gastonia
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River
Prayer Requests:
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Sparky MRI
– Gear Wrench’s brother
– Striper’s brother
– James Goudelock and his family
I appreciate ya’ll allowing me to lead.
YHC arrived with UHaul and Spiderman onsite and Tube arriving shortly thereafter. Spiderman related he had PT the previous day and could not lead. Leaving a weinke and the flag, he exits stage left.
Two or Three exercises in to his weinke, we modify to a round-robin Q.
Stuff was called incorporating all parts of the body, plus some movement.
Same ole July announcements (Lunch Tomorrow, Dad’s Sat, Tubing 30th) and Blood Drive on 10-Aug.
Prayer Requests were mentioned.
YHC took us out.
Watts Up Powering Down
Well it was another hot humid July morning here in Dallas NC. As I make my long and tedious 3 min. trek to Clonninger Park (AKA: Old School) I’m still contemplating the severity of the WOD we’re bout to do. As I pull into the parking lot I see a few regulars and a couple not so regulars glad to have you guys.
No FNGs covered the F3 core principles quick warmup and we’re off moseying towards the Ol Courthouse Square.
The Thang.
4 Corners round the square.
Round 1 – 5 Burpees each corner.
Round 2 – 10 Big Boys each corner.
Round 3 – 15 Lunges each corner.
Round 4 – 20 HR Merkins each corner.
Round 5 – 25 Squats each corner.
Round 6 – 30 LBCs each corner.
Round 7 – repeat all previous work at each corner.
While finishing up last reps at last corner I noticed that we were ahead of schedule that’s great.
Mosey back to the flag for a Team Block AMRAP finisher circuit. One man pumping out reps with the blocks the other block carries 20 meters and back.
Round 1 OHP.
Round 2 Squats.
Round 3 Curls.
Round 4 Incline Merkins.
And Time.
This BB is a few weeks late so I’ll forgo the formalities and just say we circled up spoke our minds and finished up in a COT with Prayers, Announcements, and The Pledged.
Great workout men now let’s do what we do best on Saturday. Eat!
Before we left while closing up my truck and changing my nasty shirt I see a pale faced PAX exiting a Big Green Plastic Sauna AKA Port-A-Jon. I notice he has cleansed himself with a few nice Purges before eating. I don’t recommend this guys but as I’ve seen in a few photos and videos over past few week this appears to be apart of his normal Saturday routine. Maybelline I guess consistency is the key buddy keep up the hard work.
With that the it’s final bell. Schools Out.
We
Did
Work!
5 runners out this morning. 4 hit the usual loop, 3 at the usual time.
YHC ran with JJ & DDC. DDC told us he had just run Roan Mountain the day before, so he wasn’t in a hurry to go fast. As soon as we reached the Gut Check, that all changed. He was a blur, and JJ & YHC were left in his wake. At the top of the hill he just kept rolling. We pushed to keep up, but there was no keeping up with DDC today. Strong work.
3 for Q Source today, beginning the third quadrant with Lead Right. At the beginning, Roscoe asked if this was the chapter that said Hitler was an effective leader, but not a virtuous one and Jimmy Carter was a virtuous leader, but not an effective one. Other than defining what makes one effective or virtuous, that was pretty much the chapter.
Tune in next week for more fun.
Yabba Dabba Doo
Solo Ruck
Solo Ruck
7 PAX rolled in to see what YHC was bringing after a week away on a mission trip up north. Time flew as it always does with these things. Here’s what we did:
The Thang
Mosey to the center of the Labyrinth.
“But this is the Sandlot”
Fine, mosey to the center of the Sandlot.
We took the long way to stretch the legs out a little bit. On our way YHC brought a bag, that those who’ve seen it often know was jump ropes. We got to the flagpole in the middle, said the pledge, then cranked up this circuit:
Repeato. Well kind of. Here was the next round
Jumped the gun, and went right back to rope jumping as time was running out, but we got in what we were trying to get in regardless
Mosey back to Pelicans. A little bit of time to finish a couple things.
And that was all we had time for. The Weinke was more full than that, but I guess good things take time.
Prayer Requests:
Announcements:
Good to be back. Thanks y’all.
Yabba Dabba Doo
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