Fitness, Fellowship, Faith
11 of us out this morning at PB to get some work in before the heat wave comes through. All of us were pushing the rock this morning and it seems like everyone hit the goals they were shooting for! Awesome job guys!
Announcements
JJ5k September 26
Driver for bourbon chase October 16-17
Service project items see freight
50 miler September 3rd and 4th
Green river tubing see broke
Prayer Request
Brokers 2.1
Uranus family
Volt family
Turtle man
Broke took us out
Round Up
Starting out with a few warm ups:
Side straddle hop 50x ( crying started quick)
Super man
Warm up run around the track and to the lower parking lot. Then the real crying started with 4 corners starting with 2 exercises at each corner went something like this:
Corner 1: Crunchy frogs and American hammers 10 of each
Corner 2: Star Jacks and Little Gumby in the woods 20 of each
Corner 3: Merkins and Diamond Merkins
Corner 4: Low Scissors and Leg Flutters
Increase by 10 at each corner with 4 rounds.
Total: Crunchy frogs 100, American hammers 100, Starjacks 140, Little gumby in the woods 140, Merkins 180, Diamond merkins 180, Low scissors 220, Leg Flutters 220
Yes there was a lot of crying going on and small violin playig but we had fun then ran back did some stretching, good devotion and prayer.
Sorry I forgot all the announcements OLD PEOPLE !
YHC showed up at the Coconut Horse a little before 0700 with evidence of F3 PAX vehicles in the parking lot. JJ and DDC came running in from the loop around 0715 as scheduled, then Oompa Loompa a short time later. Next came Rebar running with a Ruck on. (running with a ruck is not recommended…ask my right Tibia). We knew Gavel was still out there somewhere and we waited, and waited. Whoopee showed up for Q Source and at 0728 YHC did the nameorama and announcements and closed in prayer.
Short Sale showed up for Q-Source. Still no Gavel. YHC called Gavel but no response. After grabbing coffee we started week one on “Cowboy Ethics” with YHC on Q. Someone mentioned that Gavel had returned after JJ had tracked him down. Apparently he took a left on the Greenway instead of the right and ended up at Lineberger Park. Whoopee expressed significant empathy for Gavel as he too has experienced a lack of sense of direction. To his credit, Gavel refused the ride back to the Horse and returned safely under his own power.
Do you have a personal Code? The Code of the West brings us back to the simpler times where men lived by honoring the Golden rule. Authenticity, directness, humility, confidence…where a handshake was as good as a contract. Back to a time where fundamental principles of right and wrong and personal character, not job title or bank account is the true measure of a man.
Short Sale with the Q next week if you want to learn more. Live each day with Courage…..
Roscoe
You open the door when you ask your Q the day before if “we need kettlebell tomorrow” and then you fartsack. Now I’m not just picking on HIPAA. This goes out to all of you knuckle heads that ask your site Q the day before and then you don’t show up… Rudolph, Toro. You know who you are, I mean WTF3 man! …..disclaimer, if some emergency happened over at HIPPA’s house this morning, then I apologize, but that is your only excuse.
AND, while I am at it. When you are site Q and you have someone cover Q, you are supposed to be there too…. Where is my man Time Frame. You better have a damn good excuse too. Love ya, mean it!!
…..Back to the fun stuff
Tube was cutting it close this morning, I will admit. Mother nature calls for me first thing in the morning. I will blame it on her.
5 men show for a classic core workout with no weights. My right SI joint has been screaming at me and it is just now letting up, so no added weight for me today.
We start with some warmup stretches for 5 minutes, then begin our 3 sets:
Set 1:
50 secs of work/ 10 secs of rest for transition to the next exercise.
Side Straddle Hops, Squats, Grass Pickers, Imperial Walkers, Merkins. Rinse & Repeat 1 X
Set 2:
Crunches, Flutter Kicks, American Hammers, Big Boy Sit-ups, Heels to Heaven, Mountain Climbers. R&R 1X
Set3:
Burpees, Carolina Dry Docks, Reverse Crunches, Incline Push-ups, Triceps Dips. R&R 1X
Good work men! Thank you for showing up this morning to get your day started right.
Prayer requests:
Turtleman’s recovery, Orangemans’s M is traveling to LA for work, Diabetic children and for the people that feel the need to steal. We are in a very unique time right now and people are stealing from department store brazenly out in the open. Homelessness is out of control. We have never seen the likes of what we see today. Take a moment today to just pray for those less fortunate. Humble yourself and reflect if you are having a bad day. Amen
So, I almost always try to bring something different when I Q. I don’t know that I have ever used the same weinke twice. With that, I learn a few new things I like and try a few things I haven’t. I almost always bite more off than I can chew, in hopes to push everyone else as well as myself. With that said, I had to change my tabata timer from 2 mins on and 20 seconds off to a minute and a half on. 2 minutes on was a bit too much.
I was reading somewhere that the main difference between exercises with weights versus cardio is that your body’s metabolism will often continue to burn calories after the workout, where with cardio you are only burning during your movements. So, with that in mind, I brought 8lb. yard blocks that sat outside in the rain last night.
The Warm Up:
‘Roccan Nigh Clubs – in cadence
Arm Cirles Front
Arm Cirles Back
Abe Vigotas
Grab blocks!
Fellowship Mosey to the Tennis Courts
Tha Thang:
3 exercises – 1:30 on and 20 seconds rest
Run a lap with the bricks
Run a lap with the bricks
Run a lap with the bricks
Mosey to truck to put blocks back.
Pledge
Balljoint called 22 Burpees – for the vets
Announcements:
Prayer Requests:
Thanks for the chance to lead. I don’t know about you, but I feel like I got my monies worth. Welcome FNG (my first to name) – Matt Leonard (now known as “Pallet Jack”)!!!
16 HIM were ready to man up for a 5 mile mosey in the heat and humidity. The route was from the pub to the greenway and back which meant a nice little jaunt up the gut check. The pub was happy to welcome Huck to present awards to top two finishers of his monthly 5K. (Seuss and Sargento)
Prayers
Flintstone’s Grandmother
Termite’s nephew
Sarlac
Easy Rider’s family
Pledge
Disclaimer
Warm up:
Goof Balls IC x 20
Eskimo Merkins x 8
Hill Billy Walkers IC x 15
Mosey along Hawthorne St and W. Glendale Ave, stopping along the way for 50 reps of:
Squats
Flutter Kicks
Overhead Claps
Calf Raises
LBC’s
Air Presses
Mosey to Catawba St and Main St and do 50 more reps of Squats, Flutter Kicks and Overhead Claps.
Mosey to W. Central St and Main St and do 50 more reps of Calf Raises, LBC’s and Air Presses.
Bataan Bear Crawl along W. Central.
Mosey to the center of the field in front of the middle school.
Big Bang
Pax plank in a circle. When Q says GO, each pax jumps up and sprints 10 paces from the center of the circle and does the called exercise. Mosey back and plank for the six. With each round, the paces and reps increase by 10. Pax must navigate over or around any obstacle in their way.
10 Burpees
20 Merkins
Opps! Q Fail. I did 20 steps and 20 merkins. I was the first on back and noticed everyone else doing Burpees. Evidently, I said 20 steps and 20 Burpees rather than 20 merkins. Sorry guys.
30 Freddie Mercury’s
40 Peter Parkers
50 Chinooks
60 Dying Cock Roaches
Mosey back to the start.
Another hot, humid morning on the coast of SC. Guys and girls gather for a joint beat down. Warmup SSH IW Gravel Pickers 15 x IC. Stretch.
Mosey out the neighborhood. Area where we were staying had two entrances about 1/8 mile apart. Move between entrances doing a form of merkins at one, and a form of SSH at the other. Each time cross the middle, 5 burpees. Start with 10 hand release merkins, other end for 20 SSH stopping for burpees in middle. Back to other end for 10 hand release, plus 10 regular merkins. Other end for 10 SSH plus 10 toe touch SSH. Other end. Continue until get to 10 each hand release, merkins, stagger left arm high, stagger right arm high, diamonds. Other end was 20 each SSH, toe touch, seal jacks, smurf jacks, and star jacks.
Lunge walk to end of road and back. Time for few mins of Mary called by the girls.
Back to flag, Orangeman M did not have a name, so now Raquel known as Dodo Bird.
YHC took us out.
Fun week.
Tiger
YHC took a little R&R day one of vacay, stayed in the sack. That is not accelerating. Time for redemption. Hitched on the ruck for a few hot, humid miles around Debordieu Colony. BOS had no weight in his sack, so he went to raid a construction site. That works. Time to walk. Did some talking, swatted some (a lot) mosquitos, and thought about what could have been but thankfully wasn’t. 6.6 total miles.
Pledge at Pilgrim shovel flag.
Time to hit the beach!
Tiger
Warm Up:
MoRockin Night Clubs, Gravel Pickers, Abe Bogata,
Mosey:
Started the morning off with some 11s Merkins and Werkins.
Then some WW2, Big Boys, Flutters, 45 on 15 off to rest.
Mosey back to parking lot
SSH, Seal Jacks, Scissor Jacks, 45 on 15off.
Wall sits, Dips, Balboas, LBC, 45 on 15 off multiple repeats.
Final was the sweatiest:
1/2 Burpee, Plank Toe Taps, Side Plank switch halfway, Low plank hold, Butt Kicks, High Knees, Jump Squats,
45 on 15 off.
Fellowship mosey back to the flag and we were drenched, I like to blame it on the intense work out but most likely was the good ole Humidity!
Prayer Request: Each other, those struggling with addiction, spoken and unspoken.
The Bed Pan is Full!
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