With upcoming relays, I’ve been training for them. today we stayed on our feet mostly.

Midoriyama 3-3-22

Warm up.

Moroccan nightclubs

Grass Pickers

Flutter Kicks

Squats

WW1

Mosey over to the steps at the ball field.

Triple Nickle

Squats at the bottom

Run up steps and run down the hill

Air Presses

Lunges

Hillbillies

Mosey.

Stop every 1/4 mile and complete set of exercises; then continue moseying.  Zombie was will be incorporated. 25 Reps of each.

Exercises are

SSH

LBC

Flutter Kicks

Imperial Walkers

Air Presses

If done early do ab work. 30 sec. plank.

Finish with 11’s.

Tiger Squats and Rocky Balboa’s

We met, We ran, We then got better in Q-source.

What is your Jester? How many Jesters do you have?

Prayer request.

Turtleman, Palmetto teams, Mortimer teams. Many others, Check in on someone this week!!

As I pulled into the parking lot, I saw stogie fold the hand and take off to run at a solid 12 min pace. As we circled up I learned that Stogie locked his keys in his truck and was running home to get his spare.

Warm up:

Morrocan night clubs until circled up

11 gravel pickers

mosey to the pavilion

10 australian mountain climbers

10 dirkens

25 LBCs

50 American Hammers

The Thang:

We are at the Casino, so did a round of Black Jack and Roulette.

Black Jack:

1 merkin/ 20 LBCs

->

20 merkins/ 1 LBC

I then introduced a new Roulette exercise

Roulette:

Nur 3 spaces, squat, jog back

Nur 6 spaces, squat, jog back

Nur 9 spaces, squat, jog back

Nur 12 spaces, squat, jog back

Nur 15 spaces, squat, jog back

At this point Mayor loved it so much he wanted to do it in reverse and the mumble chatter began.

Nur 12 spaces, squat, jog back

Nur 9 spaces, squat, jog back

Nur 6 spaces, squat, jog back

Nur 3 spaces, squat, jog back

Since we needed to get some ab work, we added 50 big boys for good measure

Mosey’d back to the flag

pushed out 22 IC for the vets

Pledged

Wirenut was regaling the group with his prose until Achey Breaky had had enough and walked off.

We prayed it out and dismissed.

Prayer Requests:

P200 Team for travel and health

Westside Grandma, she is making Mayor nervous.

Prayers for Mayor’s kids as he is playing the role of Parent this weekend.

Announcements:

3/26 – Mortimer, P200

4/2 – Convergence

4/9 – Community Run

4/16 – Community Trash pickup

4/24 – Family Night @ Honey Hunters

4/30 – Smoky Mountain

12 HIMs showed up for run/walk this morning.

7 HIM came to get their low-impact, high muscle work beatdown at Bulldog. The weather was perfect. The toys were plentiful. This is what happened…

Pledge of Allegiance

Disclaimer

Warmup – Don Quixotes IC & The Patented Left Over Right IC

Mosey from the start, about 14 yards to the trunk of YHC’s luxury sedan. We opened it up and what do you know?! Toys a plenty. The PAX picked up their fair share and took them back to the kid drop-off area, spreading everything out in a row for The Thang!

Station Work – do 1 minute of exercise with 15 seconds of rest, switching stations in between. We did almost 3 rounds of this.

1. Standing straight arm raise with bricks
2. Curls with the curvy bar
3. Standing kettle bell raise
4. Flutterkicks
5. Shoulder shrugs with paint cans
6. Bent over flys with bricks
7. Standing front shoulder raise with paint cans
8. Bent over rows with a block
9. Standing tricep extensions with kettle bell
10. LBCs

There was plenty of mumblechatter happening during this workout. High reps during a minute’s worth of exercising got the burn going for sure. We did 0 leg exercises, except for the 14 yard mosey. That’s enough!

Announcements: Shirt design contest ends tonight!, Convergence April 2nd at the Yank, Community Foundation Run April 9th, Adopt a Highway cleanup April 16th, 2nd F lunch THURSDAY April 21st at Ray Nathan’s, Honey Hunters game Sunday April 24th

Prayer Requests: Turtleman (I saw him today and he looks great!), Tesla, Orangeman’s M & his Manager has cancer, Broke’s broke shin, Pilgrim’s Progress’ M

Thank you for the chance to lead today men. It was awesome as always!!!

I guess the threat of rain scared off some of the PAX this morning, but myself and five other men showed up for some good fellowship.

Seeing no FNG, I gave a brief disclaimer and we headed for a brief mosey behind the school for the warm up.

WARM UP
Don Quixote x 10 IC
Goofball x 20 IC
Imperial Walker x 10 IC
Merkin x 10 IC

Elevens
10 Carolina Dry Dock / 1 Imperial Squat Walker

Four Corners (3 Rounds)
10 Plank Jacks IC
20 Mountain Climbers – Count one side
30 SSH
40 LBC

We headed back to the school and at each exercised performed the following exercises.

First Light Pole = 5 burpees
Second Light Pole = 5 burpees, 10 merkins
Third Light Pole = 5 burpees, 10 merkins, 15 squats
Fourth Light Pole = 5 burpees, 10 merkins, 15 squats, and 20 american hammers (count one side).

We had a few minutes left a did some ab exercises.

ANNOUNCEMENTS:
Convergence at The Fighting Yank on April 2.
Second F Lunch on Thursday, April 21 at Ray Nathans.
F3 Night at The Gastonia Honey Hunters (Sunday, April 24, 4:15 p.m.) Tickets are $9.  Check out the F3 Gastonia Slack channel for more information.

PRAYERS and PRAISES
Tesla asked to continue to think of him and his family in your prayers. He did mention that he and his son had a nice weekend together.
Huckleberry

Aye,
Radar

I noticed a few of the usual faces at Prison Break were not out this morning. Those guys have been training and preparing for months so I can only assume they are tapering and resting a bit for the P200. That being said, not everyone took the morning off as there were several guys getting in some last-minute miles. Good luck to all of the P200 runners this weekend. I hope 1) Everyone is safe and healthy 2) 2nd F is strong and these guys come back with some great stories and memories 3) No one gets fired on their day off (looking at you Bedpan).

Announcements:

• Honey Hunters 2nd F event 4/24 – see Slack or GroupMe for some more details or check with BOS. $9 is a great price to see a game. Bring the family!
• Convergence 4/2 @ The Yank
• Smoky Mountain Relay meeting after the convergence
• Community Foundation Run & Speed For Need 4/9. We have 2 track commanders so far, possibly more coming. More runners are welcome.

Keep Big Pappy, Huck, and their families in as well as the guys running in the P200 in your prayers.

• Montross

Disclaimer

Pledge

Warmup

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC

10 Gravel Pickers IC

20 Squats OYO

Moseyed to the bottom of the parking lot at Martha Rivers

We started a the last light pole closes to soccer fields

25 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to sixth light pole

20 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to first light pole

15 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to sixth light pole

10 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to first light pole

Fellowship mosey to parking spots closest to the restrooms.

Bear crawl 8 parking lines.  10 count then Bear crawl 8 more parking lines.

Fellowship mosey to picnic shelter and partner up.  One partner runs while other partner works on the following exercises.

50 Big Boys

100 Overhead claps

150 Dips

200 Squats

We got to about 100 Flutter kicks, but it was close to time, so we headed out on a mosey back to the start.  Arrived back at the start with about 1 minute to spare.  Flutter kicks IC until time. 6:15 am.

Well the weatherman got the forecast right this morning with light rain starting at 6 am, but nothing too bad.  Thanks me for coming out and giving me an opportunity to lead.

Announcements

Convergence April 2nd at the Yank

Look at Slack for information on 2nd F outing to Honey Hunters game on April 24th.

Prayer request

Name o rama

I took us out in prayer.

SYITG