Weather today was nice windy but nice.
Purple Haze, Slaw , and Broke were almost taken out by Ann while she was rollin down the road this morning.
I guess some people find it hard to see Neon Lights and head lamps.
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Warmup
- 14 Gravel Pickers
- 29 Finkle Swings: swing 1 leg back & forth, switch leg halfway
- 29 Calf Raises
- 29 Side Straddle Hops
- 29 Mountain Climbers
- 29 Merkins
- Pledge
Gastonia Leap Frog
- Location: Start at school entrance, go by baseball field, and end behind the school.
- Format:
- Partner up.
- P1 runs to next light and starts doing Merkins.
- P2 runs to the light beyond P1 and then starts doing Merkins, essentially leap frogging them.
- P1 gets up when P2 starts his Merkins and then runs to the next light.
- Repeat until the end.
Leg Day
- Location: New Hope Presbyterian Church
- Format: Four corners & step-ups in the pit
- 20 squats
- True or False: 1800 & 1900 were not leap yeas but 2000 & 2100 are leap years. PAX correctly answered false.
- 20 jump squats
- True or False: The leap year concept was established by Julius Caesar. PAX correctly answered true.
- 20 prisoner squats (hands behind head)
- True or False: Superman was born on Leap Day. PAX correctly answered true.
- 29 pulse squats (down > mid > down > up)
- True or False: People born on Leap Day are called leaplings. PAX incorrectly answered false.
- 20 squats
- Return to the school and finish with Sandstorm
- Jump continuously with arms over your head for 1 minute
- PAX provided 10 counts for the 1 minute countdown
Arm Day
- Location: Soccer field & bleachers
- Format
- 10 Dips on bleachers
- Abyss Merkins on bleachers: 10 of each variation
- Zombie Crawl from bleachers to midfield
- Start in a plank position and crawl with both legs dragging behind
- Q abandoned this exercise when it became clear he was the only one dragging himself across the muddy field.
Wrap Up
- Location: School entrance
- Merry
- CoT
The PAX went up and down the hills on the normal route. Trying to figure out why there was so much traffic moving through the neighborhood. Maybe they heard about the kidnapping of the guy on the bucket last week and came to check it out.
Announcements
Q School – 3/2
Extinction Run – 4/20
Prayer Requests
Stroganoff’s Mother-in-law move back to Morningside
JJ’s M’s aunt – pancreatic cancer
PAX on the IR
A few weeks ago, I volunteered to lead today’s workout, planning to make it extra tough because it’s Leap Year. We had a big group, with some folks going for a run up Cramer Mountain and back, and others opting to ruck. There was some fun mumble chatter about their being other AO’s for rucking and running on Thursday. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance..
WARM UP:
Lap around Cramerton Town Center, I may have said the parking lot, which confused some.
20 SSH IC
9 Toy Soldiers IC
20 Seal Jacks IC
9 Windmill IC
4 burpees
FOUR CORNERS:
8th Avenue and 10th Street: 10 merkins
10th Street and Front Street: 10 merkins, 20 squats
Front Street and 9th Street: 10 merkins, 20 squats, 30 flutter kicks (count one side)
8th Avenue and 9th Street: 10 merkins, 20 squats, 30 flutter kicks (count one side) and 40 high knees (count one side)
We took the long way as Watt’s Up said to get to our next beat down.
FOUR ROUNDS (Four exercises, 7 reps, 1 burpee, and then a lap around Center Street):
Excises include 7 hand release merkins, 7 bomb jacks, 7 alternating shoulder taps (count one side) and 7 Parker Peter’s (count one side)
We can’t do a Leap Day workout with out some broad jumps. Once again we took the long way to the back parking lot on Main Street.
Rinse and Repeat 4 times:
1. Broad jump – 1 Burpee
2. Broad jump – 2 Mike Tyson’s
3. Broad jump – 3 Jump Squats
4. Broad jump – 4 Big Boy Sit ups
Well what do you know a train was heard in the distance with only a few minutes left as we headed toward COT… so 5 burpees.
MARY:
10 Freddy Mercury IC
10 American Hammers IC
10 Mountain Climbers IC
ANNOUNCEMENTS:
Q School at the Gashouse on Saturday, March 2 with JJ and Broke.
Diablo Sammich is moving to Tuesday and Bulldog is moving to Thursday beginning next week.
Food Ruck on Saturday March 16 at 5:45 a.m. beginning at the Fighting Yank. PAX will ruck to Harris Teeter purchase items and ruck back to the Fighting Yank for the start of the workout.
Extinction Run is Saturday, April 20 beginning at 9:00 a.m. at Primal Brewery.
PRAYERS and PRAISES:
Continue to keep the PAX who are ill and on IR in your thoughts.
Breaker Breaker’s stepdad and aunt.
Bos’s mother in law.
Mayor wanted to praise his daughter for trying out for a solo for Mama Mia.
We rucked for the last time on Thursday for Diablo. Now on Tuesdays, starting next week.
Every Monday they run a Murph in honor of Michael Murphy. They feel like he should be honored more than once a year. Good bunch of guys. Not as many out of towners here.
Another good turnout of F3 race fans and regulars. In round of Mary, they got a taste of ‘picking cherries’.
A bunch of F3 guys from out of town, in town for the Daytona 500, were present along with some regulars. Strong workout if you can make if you are every down this way.
Body is aching and tired but that’s no excuse I said I’d Q this morning so here I am. Started with The Pledge. We then did a lengthy real warmup before heading out to the park to get in some strength and conditioning along with lots of recovery work between rounds. This was a Push, Pull, Legs Style workout. There were Pull-ups. There were several variations of Merkins and Squats. Hell we even got in several rounds of running and core work before heading back to Pelicans to finish everything up with a few rounds of sprints.
Finished up with Announcements, Prayers and Praises
Thanks all who showed
12 PAX (2 runners and 10 boot campers) at Midoriyama for YHC’s inaugural Q at this AO . Mixing up fun and fitness, we kicked things off with warm-ups before scavenging blocks from the woods and relocating to the nearby outfield.
We split into two teams – the seasoned vets and the young bloods – for a round of kickball. But before the game got rolling, each team tackled a quick fitness test borrowed from the New Year’s Day convergence. First up, burpees, then onto an inning of kickball, followed by a round of merkins.
Team Respect, led by Purple Haze, Slaw, Chili, DeFib, and Broke, showed the young guns who’s boss, racking up nine runs to one by the 2nd inning. We kept the kickball and curls/big boys going until Team Respect claimed a victory blowout. Shoutout to Chili for toughing it out with a knee injury – hope it heals up soon.
Wrapping up back at basecamp, Montross and Sargento crushed their many many-mile run. Closed out with some prayers and announcements.
Assessment results on tab 2 HERE