What kind of Jerk takes over a Site Q and then disappears for 2 months … ill give you a guess….his initials are S.A. So in a attempt to make Downtown great again i signed up to Q to try and salvage this train wreak. I had to modify from my normal badass Qs as i am nursing a Fractured Sacrum. (my tant is cracked🤷‍♂️) So this is what I came up with.

Warm up: SSH, burpee, Don Q, 2 burpee, Mor-can Nightclubs, 3 burpee

Thang: Short Mosey to the parking deck to find the Ole Ranger waiting with a load of blocks. Everyone gets a block. This is a mix of the Sheldon Cooper and Dirty 11s. I call it the Dirty BJ.
5 block exercises: Curl, Row, Squat, Merkin (alternating sides), WW3 (big boy with chest press at bottom and at the top). Do these 10 reps each then carry your block up the stairs to the top level and preform 1 blockie. Carry block back down, now do 9 reps, back up top 2 blockies. continue till numbers are flopped, or your shoulders are flopped. Thats it! We worked up until about 4 mins till, moseyed back to flag and time!

Prayer Request:
Wirenuts Mom
Wojo Dad
Gumbys Mom
Brokes Mom
Huck
Turtle MAN
Hester Family
Hall Family
Everyone on IR

announcements:
Folsom Winter Nationals FEB 10th–BE THERE!!!!
Pushing Rocks sign up ends this weekend!
2nd F Happy HOUR TODAY!!

thank you to everyone that came out this morning. when you are hurt its easy to lay in the bed and stay home. even if you can’t run, or can’t do merkins or whatever, come out anyway. MODIFY as needed! thats what that means. I promise whatever you can do will be better than nothing. Heck you can even lead a workout! It’s good for the body, soul and state of mind!

Honor to lead this morning!

#MAKEDOWNTOWNGREATAGAIN

SYITG
BallJoint

The weinke was built around a routine called “Doc Wings,” borrowed from Doc at F3 Twin Cities (but based on a sequence in the exicon):  15 reps each in cadence of the following, without putting arms down:
– Moroccan nightclubs
– Air presses
– Arm circles (F)
– Grady Corn (overhead and seal clap combo; see exicon)
– Chinooks (F)
– Jack Reachers (air presses)
– Arm circles (R)
– Overhead claps
– Chinooks (R)
– Seal claps
– Raise the Roofs (air presses)

This was a crowd pleaser for sure.  Grumbling and general mumblechatter on a variety of topics accompanied the cadence.  Toes were tingling chilly after this, but shoulders were on fire!  Also, Tesla joined the circle 4 minutes late and nearly halfway into this routine but didn’t skip the customary “space suit” commentary.  That later morphed into mumblechatter related to birthdays, birthday suits, and CDD’s.  It was every bit as unsavory and grotesque as you can imagine.

Giving shoulders a rest, we moved to the next exercise regimen.  Pax alternate between LBC’s and reverse crunches (yes, two slightly different ab exercises) while one pax at a time NUR’ed to Screamo Taco and moseyed back.  This took longer than expected, so after 2 rounds we changed exercises to oblique crunches, alternating right and left (again, two slightly different ab exercises).  After two more rounds, we needed a more substantial change of scenery, so we partnered up and ran “catch me if you can.”  One partner lunge-walked while the other ran around the block, then switcheroo.  We ran 3 cycles, then went back to the first thing, except the pax returning from Nur/moseying called the next exercise.  After everybody took a turn, we still had 12 minutes, so it was “make it up as you go” time.   With a mosey to the fire station to think about it, I chose a hill sprint followed by a bear crawl.  Then we even had time for another hill sprint and some flutter kicks.  All pax were toasty warm for COT.

Announcements:  Sign up for pushing rocks; Folsom Winternationals Feb 10; Tardi Gras’s VQ tomorrow at Tequila Sunrise

Prayers:  Bubba Sparxxx surgery; Pax suffering and/or on IR

Great start to the day,  I’m grateful for all the pax coming out in the cold and hope you got your money’s worth and more!

• Nutria

7 runners and 2 ruckers posted on a chilly January morning to run through Willow creek neighborhood.  Apparently this is not a very popular route.  Next time we’ll try it backwards – that should make it great!

Announcements:

Pushing Rocks challenge – sign up by Saturday

3rd annual Folsom Winter Nationals Feb 10th 6:30

Prayer Requests:

Wojo’s dad, Hester Family, Turtleman, Homeless

Until next time

Defib out.

Showed up this morning to find the playground equipment uprooted and piled up on the ground, and we were going to do a mainly pull up workout! Oh well, I had to rewrite the Wienke on the fly…

We warmed up wit a mix of SSH, Imperials, Windmills, Gravel Pickers, and Hilbillys, between each exercise we hit 2 burpees.

We went over to one of the many picnic shelters and did a 4 x4, 4 rounds of 4 exercises with a lap around the parking lot between rounds. We did step ups 10 each leg, dips 10 reps, bulgarian split squats 10 each leg, and incline merkins 10 reps.

Then we ran back up the hill and did a set of 11’s with big boys and burpees

That left enough time for a few rounds of Mary: Dying cockroaches, American hammers, LBC’s, Reclining Flutters, Plank hold, Mountain Climbers, Hand release Merkins , and 22 Merkins for the Vets!

Announcements, Prayers, Praises

Good Work Men

Warm up……..

Worked out a fellowshipped with a great group of men this morning

We ran with stops to do a variety of exercises.  It was fun!!

Pledge

Announcements

Prayer request were many

Prayer to take us out

EZ out!!

We rucked.

We rucked

Core group of HIM’s came out for a 19-degree beatdown.  No disclaimer, went straight to business.  Side-straddle hops to get the blood flowing, then moseyed down the street to the parking lot of the Presbyterian church for some classic BLIMPS – “rack’em-stack’em” style from one end of the parking lot to the other.
B = 5 Burpees
L = 10 Lunges single count
I = 15 Imperial walkers single count
M = 20 Merkins
P = 25 Plank jacks
S = 30 Squats

At the end of this, we were all nice and warm – even Tesla, who wore long sleeves for once!  Goose delivered a 10-count.  Before the cold had a chance to settle back in, I broke the unfortunate news that our BLIMPS were stacked in the wrong place, so we reversed everything and re-stacked while enjoying some mumblechatter about frozen Teslas (the car, not the ornery old fart) in Chicago and Cheesesteak’s “business trip” adventures out west.

Announcements:  Sign up for Pushing Rocks.

Prayers:  Struggling marriages and all those suffering; Gratitude for God’s gifts and blessings

After making jokes about those Teslas in Chicago that couldn’t function, my car wouldn’t start until I warmed up the key fob!  This morning was tough but we fought through it together, and I’m glad to be able to start out the day with these HIM’s.

• Nutria

We did a proper warm up of course followed by 10 burpees

then did 11’s burpee pull ups and box jumps these got me winded

then we did the navy seal fit test- the swimming minimum 50 merkins in 2 minutes 50 Bigboys in 2 minutes 10 pull ups in 2 minutes

then we did 35 burpees to meet the 100 quota for the MABA challenge

good times were had by all

allways a pleasure to lead

great group of guys this morning