Fitness, Fellowship, Faith
Usual route, usual suspects plus Winehouse for 5 mile run, 45 min ruck or 20+ mile bike ride (Whoopee). Great to have Winehouse this morning! Anyone interested in bike riding Whoopee is training for something stupid. Come out and join him Sunday mornings.
Prayers:
Turtleman
Had a great crowd post in the Midoriyama heat for another serving of weak sauce from YHC. YHC knew it would be a scorcher, so he planned a weinke that would keep the PAX in the shade as much as possible.
Warmup:
PLEDGE
Thang:
Mosey towards the park entrance. Stopped at a few light poles for 5 CDD’s, 10 Reverse Crunches, 15 SSH (SC). Head across the road to the paved loop that is almost completely covered in shade. YHC will admit he stole this one from Pizza Man. It’s one of the workouts he posted on Strava. YHC modified it to suit his needs.
Even though we were in the shade, it was still pretty hot. Time was running short, so YHC had to skip the Burpee Dans (dangit) and head back to base. We stopped at the light poles on the way back for 5 CDD’s, 10 Reverse Crunches, 15 SSH (SC).
Once we arrived at the flag, we had enough time for 22 Merkins for the veterans.
Announcements:
Prayer Requests:
YHC took us out in prayer.
L8R SK8RS,
Slaw
11 Pax came at Storm today. Great to see Sargento and Pilgrim’s Progress back; great to have Stinky Bird there..it’s been awhile. Bud joined us from Lake Murray and fit right in. Whereas we didn’t have Boudin to entertain us today, Sargento filled the gap. Thanks to all of the HIMS for your hard work and “good listening skills”;)
Pledge
Warm-Up: 10 IC: Toy Soldiers, Gravel Pickers, Don Q
Thang:
Doracides:
100 Step Ups
200 Dips
300 LBCs
400 Flutters-count both legs
1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1 (or use a pole, tree, etc. for your point of turnaround), 1 Burpee, sprint back to partner, touch, sprint to cone 2, 2 Burpees, sprint back to partner, touch, sprint to cone 3, 3 Burpees, sprint back, switch with partner.
Triple Nickel:
Perfect Form Merkins/Big Boys
4 Corner Escalator/De-escalator:
10 Werkins
10 Werkins, 20 Crunchy Frogs
10 Werkins, 20 Crunchy Frogs, 30 SSH
10 Werkins, 20 Crunchy Frogs, 30 SSH, 40 Calf Raises
30,20,10
Plankorama-mama
10 IC Shoulder Taps/10 IC LBFCs/10 IC Plank Jacks/10 IC AH/10 IC Freddy Mercury’s/10 IC Alternating Toe Touches
Word:
If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.
1 John 1:9 ESV
“Grace and peace are our greatest daily need. Grace is synonymous with forgiveness. God’s grace in his Son provides us with daily forgiveness of all our sins as we confess them to him. Grace is also synonymous with help and strength, freely given by God. God’s grace always matches our need.”
Announcements:
Saturday: Annihilation at Yank with Tiger; F3 Dad’s at Gashouse
No Regular Gashouse, but Painlab will take place
Lunch- July 20 at Pita Wheel in Dallas
Requests:
Charlie Ward- Acquaintance of Stinky Bird
Norwood’s upcoming surgery-July 28
Praises for return of Pilgrim’s Progress and Sargento
Buckshot took us out.
Good Mumblechatter today; Dallas crowd would have felt more at-home.
Nice work, men!
Seuss
Had a good Q today with the guys! Everyone pushed and got 1% better.
Warm Up: SSH, Gravel Picker, R/L, L/R, Hurdle stretch with twist. Mosey to blocks, 5 MT and 5 big boys per utility pole.
WOD: Triple nickel: 5 blockies, 5 swings, run to pole and back. 5x
Rifle carry to tennis courts
Partner Chipper: 100 thrusters, 200 squats, 300 Am Ham, 400 flutters. One partner working, other partner runs down and back.
Return blocks
Return to flag for Iron Holt or Hulk,????? Idk, that 1:4 thing.
Ended with COT. Prayer and praise reports. Pray for those spoken and unspoken.
Since 2017 the Fighting Yank has honored the signing of the Declaration of Independence. Marking the 247th anniversary YHC wanted to emphasize the radical notion of free men having Natural Rights which are rights that come from “God and Nature’s God” (the Creator) as opposed to men and government (the creation). That’s a big deal if you look at history and where we are now in the arc of history. So with that in mind we got with things on a hot July 4th morning.
COP:
SSH burpees X 5
IWs X 20
Grass Pickers X 20
Tesla Stretches
Mtn. Climbers X 20
Up to the top of the field of dreams for a set of super pipes X 2
Up to the Corner of knowledge for a 4 corner run
Dips
Step ups
Dirkins
2nd corner:
squats
merkins
big boys
3rd corner:
Jump squats
Plank Jacks
CDDs
4th corner:
Star jacks
diamond merkins
LBCs
Run this set 2X. 10 reps, then 20 reps
Head over to the Field of Dreams:
Bear crawl slalom! A little history lesson here.
SSH X 10
Halfway back: drop, 5 HR merkins
End: Chop-chop X 5
Triple nickel on heartbreak hill:
Bottom: squats
Top: merkins
All this 5X
Done, move to the Yank for the reading and message.
After party: We had Dr. Richard Boyce give the message today. Dr. Boyce is one of my faith mentors and was one of Dr. Dan Rhoads stars at Davidson College, a place I really admire. They usually do it right there. Dr. Boyce was the mayor of Belmont for quite some time and has a long history of delivering this type of message.
With that he delivered a message of “Broad Spaces” and free discourse. This came from a perspective of having been a 100 miles from the Czech – Ukraine border a week before, a place where freedom is endangered. Very endangered. We need to appreciate what we have and build on the common ground we can all agree on which is that our freedom is precious, rare, and worth preserving. Let us be about this work.
Tesla
YHC had the Q this morning and pulled in HOT to the parking lot at 5:30 a.m. Never thought I would hit every traffic light from Belmont to Mount Holly, but I did.
Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.
WARM UP:
Lap around the school parking lot.
Windmill x 10 IC
SSH x 10 IC
Sun Gods x 10 IC
Stretches
BEAT DOWN #1
Five Rounds
4 Burpees
8 Merkins
12 Squats
16 Mountain Climbers (count all movements)
20 SSH
Lap around the school parking lot
BEAT DOWN #2
Five rounds
10 Derkins
10 Step Up (count one side)
10 Big Boy Sit Ups
BEAT DOWN #3
Five rounds
10 Dips
10 Jump Squats
10 Alternating Shoulder Taps (count one side)
BEAT DOWN #4
Five rounds
10 Incline Merkins
10 Lunges (count each movement)
10 American Hammers (count one side)
With no time remaining, we took one last lap around the parking lot.
PRAYERS
My sister Mackenzie.
Continue to check the Prayer channel on Slack.
ANNOUNCEMENTS:
F3 Dads Event is Saturday, July 15 at Gashouse.
Annihilation schedule:
July 15 at The Fighting Yank with Tiger
August 5 at Folsom with Slaw
August 26 at Gashouse with Defib
Aye,
Radar
Disclaimer:
Pledge:
Warm Up:
SSH/Squat
wet whoopee puddles
Mosey:
The Thang:
At the bottom of Martha’s parking lot we did one round of Classic PT which included (broken into 4 segments) 100 SSH, Merkin, Squats and LBC.
Triple Nickel: CDD’s and dips, run width of parking lot
Modified Dora 1-2-3
Homer/Marge, American Hammer, Flutters
Mosey back
Time:
Announcements:
2nd F lunch, Wednesday July 19 at 12:00 noon, Pita Wheel in Dallas
Midoriyama challenge
Joys and Prayers:
TWB returning today
Nutria’s son at Scout Camp this week
Continue to pray for Turtleman
Honored, aye
Linus
We had a special guest Q from Lake Wylie (Agassi).
Agassi brought his viewer’s choice beat down, which included the PAX completing four exercises followed by a lap around the school parking lot.
Disclaimer:
Pledge:
Warm Up:
Mosey:
The Thang:
Using Oompa Loompa’s path inspiration we worked on a not so world renowned famous modified Classic PT Challenge using the signage as 1/4 mile markers. As Short Sale correctly pointed out, the starting point could have been at the beginning of the path given we ran a 1/4 mile to get there, just to start. While on a mosey to the 2nd sign we stopped for some ab focused Dora. Linus could use some help on counting. 3/4 mile out started mosey back with about 8 minutes to go, back to the start, all safe.
Time:
Announcements:
Belt Challenge started this week
2nd F Lunch, Wednesday 7/19 at 12:00 noon at Pita Wheel in Dallas
Prayers:
Norwood
Honored
Aye, Linus
14 including myself showed for a few miles some ran, some biked and others rucked.
Miles were logged rocks were pushed.
Had 12 to stay for Q source where YHC spoke of the leader of my choice for the week which was Henry Ford. We have had great discussions on various men and I have greatly enjoyed the last several weeks .
Prayer request were given and YHC took us out
Announcement were made.
Until next time
Blart ……..
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