10 out for a prison break run! IT was fun!
Announcements
convergence October 31 Martha Rivers
PT test gas house
Prayer request
There were a lot of request this morning. make sure we are praying for those around us and our families.
Round Up
Page 512 of 917
It was a beautiful fall morning, and 19 men showed up to get better. It turned 7 am, so YHC gave the disclaimer and then we moseyed down to the pit for a warmup.
20 SSH IC
20 Moroccan Night Clubs IC
10 Grass Pickers IC
10 Merkins IC
Mosey to the shelter in Stowe Park for a little Tabata work 20 seconds on 10 seconds of rest
Round 1
Squats
Merkins
Burpees
CDD
Mosey around park back to shelter
Round2
Squats
LBC
Burpees
CDD
Mosey around park then up to the track behind the middle school. We did the following exercises with running half the track in between
100 squats
90 LBC
80 Lunges
70 Merkins
60 Plank Jacks
50 Monkey Humpers
With the time running low Omaha to 20 Burpees.
Mosey back down to the Shelter for a little You Tube Ab work out posted below. Once complete fellowship mosey back to the Yank and time.
Pledge
COT
So it was my anniversary (for real not like Tool Times) and I didnt want to get to crazy for the workout so I gave the men the option of Ultimate Frisbee rules Football or a hardcore sprint workout. You can make a pretty good guess what we did! I personally had a great time and hope all the other men did too.
No, Dude Perfect was not present and neither was a proctor for Guinness Records, but all in all it was a truly amazing morning as we said the pledge while Stinky Bird flew in from his summer vacation ( or wherever he spends time during warmer days)
No disclaimer
Told all that they were ready for the warm up , let’s go ( our run to Gastone Hill will suffice! All were amazed and jubilant, in fact a leftover elf from last week kept singing Christmas Carols ( that was last week)
Told all that for our first attempt ( suddenly great shouts of Hallelujah and pleasure erupted from ALL in anticipation of today’s beat down!) we would do 1 burpee per mailbox on the way up!
Each time we would wait and call upon one of the pax for a 10 count ( yes miracle of miracles even EZ rider finally gave a TRUE 10 count!)
Next time run up to top and on the way down derkins 2 at each box now on left and assemble at bottom
and…
3 merkins on way back up ( since all enjoyed these)
4 plank jacks
5 squats
and the moment the fabric of time split wide open …
6 mountain climbers
much jubilation and had to calm residents as there was TOO much celebration even a deer poked its head out at one point ( although only JJ witnessed this…. hmm … hallucinations maybe??)
announcements for
Give to Give ( make Freight run 5 K a day …. hey! We did today!)
PT Test November 14
convergence Martha Rivers 10/31
make it back just in time!
prayers for
JJ father
Gastone Father-in-law moving in to nursing center today
Defib son
EZ Rider son
Orangeman family member with upcoming surgery (son?)
praise for Stinky Bird son
moleskin: many have attempted this charge up the hill … Turtlemans record was 5 1/2 …. EZ Rider correctly guessed that If there was one more charge it would be a NUR …. sorry to say we ran out of luck and time but it was a great day to run, a great challenge and I’m proud of these HIMS! Great work!
Peehaps next week if I can arrange it maybe Tyler will come out with “WHEEL UNFORTUNATE”!
What an absolutely beautiful morning. Temperature was approximately 52 degrees. Some good chatter before we started. We clocked in on time at 05:30. Disclaimer followed by a short warmup of 15 Toy Soldiers.
Mosey to the side of the school and partner up. Exercise called was Dora 1-2-3-4-5
100 Squats
200 Carolina Dry Docks
300 Australian Mountain Climbers
400 Calf raises
500 LBCs
That went much quicker than YHC expected.
Slow mosey back to the flag and circle up. YHC brought the official workout cards and passed them out. We worked on this until 06:14 and we closed with the pledge and one burpee OYO
TIME!
Announcements: Brew Ruck on 10/14 – get with Freight for details
Convergence on 10/31. Get with Broke for details
Prayer requests: Sister Act and his family, Orangeman’s M and her Uncle
Sargento’s M and their friend.
Each other
Circle of Man: YHC closed us in prayer.
I appreciate Sargento letting me Q this AO. A lot of Rock Pushers here. It was also nice sharing the Gloom with some men I had never met. I’m guilty of this, but get out and post at other locations. When we stay with our own ‘home’ AO, we are robbing ourselves of meeting different PAX.
Philippians 4:13
Huckleberry
It was a cool start for a Crossroads morning but it warmed quickly when Broke handed me the Site-Q flag. I’ll say it was quite an honor to pick up the reigns from a couple of great HIMs (Sister Act & Pizza Man). No pomp and circumstance just the silent pride of knowing you’re being entrusted with something of great value. I proudly stomped the shovel into the ground and let Old Glory begin to wave! As AOs go, I’ll have to admit this is probably my favorite… where else can a man consistently get all 3 Fs in one stop. 10 HIMs set out in various directions for the GTP run. All made it back safe and sound.
Announcements:
- Convergence @ Martha Rivers on 10/31/2020 @ 07:00 (EC Run-Ruck @ 6:15)
- Re-Run PT Test @ Gas House on 10/14/2020 @ 07:00
- Give2Give to raise $$$ for F3 Foundation ($3000 and Freight starts running a 5k every day)
Prayer Requests:
- Mayor back MRI results & travel
- James Goudelock w/ esophageal cancer
- Pizza Man’s wife’s grandmother w/ possible knee cap fracture after fall
- Slaw test results
- Bed Pan’s wife’s surgery recovery
YHC prayed us out
Blart executed Q-source superbly. He began Leave Right (Q4).
One week ago today, during an exercise where I was having to curl, press and overall use a 53 lb kettlebell at Spidey’s brutal Q, my mate Tube said “I thought you’d been working out at home?”. I asked for Bulldog Q for today, immediately after he said it. Operation “Murder Tube” was a go. I set up a lot of weights upon arrival, which after seeing 16 pull in, I’m glad I did. Great turnout. Tube got to the circle at the last second. Should have turned around.
Disclaimer
Warm-up: 20 SSH, 10 Squats, 12 MNC, 10 Merkins, 10 LBC’s, all in cadence.
Strength Training – Tuesdays have been my back/bicep days, so we’ll get some of that first. Grab your weight, head to a bench, dropsets, 2 rounds each:
1A) Bent Over Rows
1B) Deadlifts
2A) Curls
2B) Pull Overs
3A) Derkins – this was an Omaha due to the numbers present. Glad to have to Omaha…
3B) Dips
Bootcamp Training – I hunted the lexicon for 4 distinct exercises that looked like they would work well together. They had to start with T-U-B-E. Some new exercises!
T – Tennessee Rocking Chair – touch your toes, go to below parallel squat, back to toe touch, stand. We did 10 in cadence
U – Uhaul’s – standing with weight at chest, push forward, retract, push to 45 incline, retract. 10 in cadence.
B – Burpees (10….I increased later on to the dismay of Tube, telling the Pax he was saying 10 were too easy. I lied.)
E – Elf on the Shelf – these are kettlebell half-moons; stand with weight beside right leg, pick it up, maximum extension overhead, set down on your left.
After 4 rotations of this, with some mixed in abs between rounds, and 10 counts, we moved on to…
Cardio Training – I like to bear crawl. Not sure how Tube feels about it. Partner up (due to how many guys we had), partner 1 bear crawls 15 yards while partner 2 does SSH, then vice versa when p1 reaches the end. Next round was NUR, then back to bear crawls, then back to NUR. Not many people can out-race me on a bearcrawl, but Goose whipped my ass. Good to see him.
5 minutes left, some Mary via round robin. Some select exercises in honor of those in the circle. Take a guess……6:15 TIME.
Pledge
Announcements – Convergence on Halloween at Martha Rivers. Give to Give for Freight, make him run.
Prayers – Pedal’s father in battle with Parkinson’s, HIPAA’s wife’s aunt for health, Tube’s friend Neiamiah, Oompa Loompa’s shoulder. Forgive any missed.
Tube prayed us out at my request 🙂
MOLESKIN – fitness is important, but it shouldn’t override the fellowship and faith portions, in my opinion. Yes, I focused on lifting this past month, sometimes life varies, but fellowship and faith should be constant. If you don’t have a Shieldlock, I’d suggest getting one. Invite a brother out for a beer or coffee (I’d suggest Primal, but this ol’ boy is still a little COVID gunshy! Works well for others). Get to know each other outside of the gloom. We had 16 guys at Bulldog, I love it. I know about 75% of them very well, time to work on the other 25%. Thanks to Tube for being a good sport, as a fellow Painlab Q he gets Rudolph’s respect on many levels.
Always a pleaure
Rudolph
October 3,2020
50, 40, 30, 20 and 10 was the playbook on a chilly morning in the pain lab. Hermie, Voodoo, HIPPA, Sledge-o-matic, Clavin, an FNG (Pew-Pew) and Les Nessman ran the routine. We started with 50 Merkins, Squats, LBC, Chest Presses, KB Swings, Rocky Balboa’s, Dips and Moroccan Night Clubs. We then moseyed, dealer’s choice across the lot and back for 40 reps of each, followed by 30m 20 and ultimately 10. We completed our leisurely day with a little Merry while we waited for the much slower, much older Boot camp boys to bring up the rear.
I pulled into Folsom a few minutes early, we had a good crowd today! Hoping not to disappoint, i brought blocks like usual. We did a few warmup exercises IC to get the blood flowing, then grab a block and head to the courts!
At the tennis courts, we lined up at the edge of the first court…
1st line – 20 Big boys
riffle carry to the next court
2nd – 20 block shoulder presses
riffle carry to the next court
3rd- 20 squats
riffle carry to the next court
4th- 20 curls
riffle carry
5th- 20 block tricep extentions
riffle carry
6th- 20 Block swings
riffle carry
7th- end of the court, 20 Thrusters
Run down and back!
We did 5 rounds of this! Then head back to the trucks, put the blocks up!
With a few minutes left we had time for Iron Hulks!
Announcements- convergence October 31st, a couple 5ks available to run
Prayer requests- SA family, some struggling with sickness, each other!
Thanks again for the opportunity to lead!
Cool morning in the gloom of Mount Holly and it was looking like a light crowd when suddenly three EC runners appeared to round out to an even 10 Pax.
Warmup
15 in cadence SSH and a couple of leg stretches, let’s pledge then mosey.
We ran down the street to the parking lot behind the Presbyterian church where I had marked in sidewalk chalk the exercises to be performed. This is called the Nolan Richardson who was a basketball coach at the University of Arkansas whose team won the 1994 NCAA Basketball Championship. It goes like this: Partner 1 will perform each exercise denoted below as Partner 2 backpedals (or Nurs) 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met.
1. Burpees (150).
2. Squats (300).
3. Big Boy Sit-Ups (150).
4. Little Baby Arm Circles (300).
5. Merkins (150).
6. Imperial Walkers (300).
I forgot to tell them about the Bobby Hurley part and I chose poorly on the location for the back pedals due to a speed bump and a drain but it will be better next time. My partner was Gold Digger. I like to pick someone who I can help by picking up a majority of the reps. I was glad to help him out. One problem we had was when Dr. Seuss had to leave to get to work, his partner moved over with us and proceeded to trash talk mostly directed at me. (No, it wasn’t Freight this time, it was SA). Time was getting close and we were very close to everyone completing the routine so we moseyed back up the hill to the flag.
Announcements
Brew Ruck with Freight on Saturday, October 17th at 1 pm at Old Mecklenburg Brewery OMB
5 Year Convergence at Martha River’s Park on Saturday, October 31st
PT Retest in November
5K at West Lincoln Middle School on October 17th at 8:00 am
Prayer Requests
Sister Act’s daughter and family
Double Stuf on the loss of his friend
Lady in Belmont with cancer (friend of Tiger)