Fitness, Fellowship, Faith
6 HIMS made it to the Sword where we rucked, walked and/or ran. We had discussions of beef consomme, ancestry, the Babylon Bee, politics and economist, and opportunity.
Many of the worlds problems where solved this morning, but we failed to write the solutions down and now are lost forever.
Prayer Request
Ephesians 5:16 “making the best use of the time, because the days are evil.”
It was cooler this morning at Folsom and I was ready to get at it this was my first Saturday Q and I was a little nervous but excited.My goal was to bring a solid workout but not to make it so hard it was demoralizing. We’d had a hard week with some tough Q’s and the IPC going on so this is what we did.
Warm up:10 gravel pickers,10 ssh,10 morrocan night clubs,10 mountain climbers,10 merkins all in cadence
Next moseyed to the triangle stopping at each light pole on the way for 5 burpees,once we reached the triangle we did 3 sets of 20 squats,16 lunges,30 calf raises while running,nurring and kareokeing between.
then we continued to the flag continuing the burpees on the way.we pledged then did ring of fire holding plank for each pax to do 5 miketysons.
then moseyed to the horse track for 3 sets of 20 derkins,20 tricep dips then a lap around the John.Followed by three sets of 20 incline merkins,10 fence dips.
then we moseyed to the horse stalls for 30 pull-ups 60 calf raises
next we did an Indian run back to the tennis courts where we did 40lbcs,and spelled out the alphabet.last we did some basketball drills. There was some grunting and griping throughout the workout so I think I succeeded in bringing some pain hope it wasn’t too much though.Thanks for the opportunity to lead this morning I had fun see you in the gloom Westside
6 for The Coconut Horse.
We ran 5 miles.
it was successful we all finished the run. We all found out that Flintstone can run, Kudos.
Prayers
Gastone Out
People showed up. Some jogged to the field, others hopped the fence. We did the Iron Pax Week 1, modify where needed, don’t quit.
EMOM 3 Burpees
50 Hand Release, Hand Release Merkins
100 Leg Raises
150 Jungle Boi 2scoops squats
200 BBSU
250 Lunges (count each leg)
THis was fun, and a great push by all. I can’t remember the order of finish, but I know Gump was ifrst, and he ended by working with the last few guys. And, some finished the challenge and did some jogging (Nessman). Again, great work.
ANNOUNCEMENTS:
Shoot up on 12th – see Huck or Whoopee
Csaup 2 weeks from now, get with Broke (options for all)
Mount Mitchell on 27th of September
Iron Pax next week at Gashouse/Painlab. We hear there will be blocks. You’re in my world now, Grandma.
PRAYERS & CARES:
Clavin
T-square
Huckleberry
Purple Haze
Sister Act
New Bulldog (gotta rename)
Double Stuff’s friend Corey
Herme’s brother David
MOLESKIN: not much of a Q, but I will say my co-Q Broke is a really good guy, and you can tell he takes his role as 1st F Q seriously. Lotta heart in his words and actions. For some, this was second time doing the IPAX (I know Freight and Double Stuf). Dope. To my Painlab pals, great push. John Q Public in Gastonia is lucky to have the leaders I see in this circle.
Rudolph.
We do have an FNG today! Disclaimer. we worked hard.
Pledge.
Prayers:
Clavins Mom recently passed – prayers for his family.
SA Daughter
Cinderella rehabbing an injury
Oblivious has a singles group for young single men and women
Announcements:
CSAUP – September 19th, no workout at the yank that day – talk to broke
shoot em on the 12th followed by 2nd F
JJ5k 26th
Mt Mitchell 27th
Welcome FNG – Sam Walters (LiverMush) 26 years old – Married May 30, 2020. Likes to Run, has a dog named River. Works in Healthcare. Has all of his teeth. From Shelby – went to App State. Ole buttermilk almost scared him away. Lives in Cramerton Village. Forgot to give him the 5 principles of F3 – will have to get him updated soon!
8 men showed this morning for the downtown beat down – 1 FNG
Warm up:
SSH x 30 IC
Moroccan Night Clubs x 20 or 30 IC ( until Waterboy arrived from the parking lot)
Merkins x 10 IC
Mosey to bridge – Lunge Lunge burpee across the bridge and plank for the six
Mosey to behind the Social Services building
11’s from one side the small parking area to the other side – Merkins and Moroccan Night club
Sprint the up the parking lot a few time to improve our running??
Stop for more 11″s – LBC’s and Hand release merkins
Mosey to bottom of parking lot and partner up:
300 LBC’s as a team – one run up the parking lot while the other performs said exercise.
200 Flutter kicks (counting one leg)
Nur the complete parking lot to Airline Ave. and then up to the light.
Back to bridge – lunge walk the bridge
Mosey a longer route back to the flag and finish up the last 2 minutes with Merry
Pledge
Many prayer request: pax family’s, our Nation, and may others
Name the FNG: since he is a big Tarheel fan we named him JV after the great Jimmy V.
Pray and off to work we go
Honor to lead this morning and until next time
EZ out!!
I have no idea. Those that attended said it sucked…. you know…. in a good way.
This was Gump’s move summary, so you can judge for yourself…
6 Missed a turn when looking for Downtown and ended up at Cloninger Park for Week 1 of the IronPax Challenge
All completed the task. Some faster than others, but all were better for it…
Shout out to Slaw and Huckleberry for showing up to proctor, encourage and chatter.
This week consisted of:
EMOM (called by app)- 3 burpees
3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)
Scoring: Total elapsed time beginning with the 1st Burpee and ending with the 250th lunge step.
Particulars:
*EMOM = 3 Burpees are performed at the beginning of every minute on the minute until all cumulative work is completed. Use a tabatta type app (SmartWOD Timer or Seconds) to run the EMOM.
*Each Burpee begins and ends in the standing position.
*Hand Release Release Merkins means that both hands are pulled off of the ground at the bottom of the merkin and 1 hand is pulled off of the ground at the top of the merkin.
*Leg raises require feet and knees to stay together through the entire rep. The top of the rep is reached when your ankles have passed above your hips and over your abdomen. The bottom of the rep is reached when your feet touch the ground.
*Jungle Boi Squats are a type of jumping squat. “2Spoonz Style” means that both hands touch the ground between your feet and are raised sideways until they are above your shoulders at the peak of the jump. This is an ode to Greenwood native DJ Swearinger and the hit he laid on Clemson tailback Andre Ellington.
*Big Boy SitUps are unsupported at the feet. No leveraging feet for assistance. Both shoulder blades touch the ground at the bottom of the rep. Both shoulders clear the hips at the top of the rep. Hands are free to use as momentum.
*Stationary Lunge Steps start in the standing upright position. Take a step forward until the Top knee is at a 90deg angle and positioned over the top of the foot. The Bottom knee should be at a 90deg angle and touching or almost touching (<1in) the ground. Step backwards until you are standing upright with both feet together at the starting position. This is one rep. Rinse & Repeat with the opposite leg. Count every step as a rep. (#EasyWay)
**No walking lunges! This is a stationary exercise so that the EMOM timer can be heard.
Warm Up
20 Merkins
15 CDD
12 Burpees
Mosey to the tennis court
line up on the side line for some suicide burpees
1 court and back 1 burpee
2 courts 2 burpees
until we got 6 courts with 6 burpees
Then we’re back on the sideline for some Burpee leap frogs
Down 1 court and back
Line up on the sideline again for partner core work.
P1 do the workout while P2 sprints down to the end and catches 2 burpees
150 flutters
200 AH
250 DC
300 Hillbillies
Then to the corner of the tennis court for 4 corners
corner 1- 10 merkins
corner 2- 20 SSH
corner 3- 30 MC
corner 4- 40 squats
got that finished then we formed a circle for some core work!
Men in the circle do the workout I call while one pax runs a full lap around the tennis courts. We done
LBC,Flutter, Flutter crunches and alternated the 3 as each man made their lap quickly!
We stay in the circle to finish with every man plank while each of us get :
10 merkins
5 merkins
3 merkins
1 merkin
Pledge
I shared a word from psalm 18:2 The LORD is my rock, my fortress, and my deliverer, my God, my rock, in whom I take refugee, my shield, and the horn of my salvation, my high tower.
Just telling the guys to keep your eyes on Jesus and making sure we keep him as our rock and our foundation. It can get so overwhelming and fast at times in our life with everything going on but if we keep God as our focus and our rock nothing can bring us down! He is all we need!
Thank you men for letting me lead!
Round Up
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