Warmup
Get Jacked Up
The Thang:
Exercise #1
Athlean “Grinder” Challenge
Merkins (Perform to Failure)
Rest 2 Minutes
Merkins (1.5 times the initial number without rest )
Exercise #2
Fun times, noodle salad.
Aye,
HIPAA
Category: Backblast (Page 494 of 904)
Pledge
Warm up: 4 burpees, 9 Merkins, 4 Burpees, 9 LBC, 4 Burpees, 9 Flutter kicks
Mosey to parking deck by way of 321 to Franklin
Partner up: partner 1 said exercise while partner 2 runs the stairs
449 LBC
349 Flutter kicks
249 dying cockroachs
149 American Hammers
49 Merkins ( going for form)
Mosey down Franklin, left on Broad St, and left on Main.
Start at 1st light pole on the left stopping at every 4th pole for 9 merkins – continue this all the way to 321 North
Mosey back down Main to the light at S Street.
From South St to the steps of the Pavilion do LLB (Lunge, Lunge, Burpee )
Circle up for the last minute for 49 flutters in cadence
Announcements: PT test on the 14th, F3 10 Anniversary coming up in Jan.
Prayer request: many request – Our Nation, people sick, and grieving for lost love ones.
Prayed us out
Thanks for allowing me to lead and until next time
EZ out!!
We ran 5 miles,
We took it out in prayer,
We went to Qsource after.
Gastone Out.
6 showed up for Husdon Fryer Tribute Beatdown.
The Thang:
8 Hand Release Burpee’s
21 Upright Rows
4 Dan Taylor’s
19 Spiderman Merkins
15 Outlaws
14 No Surrenders
418 Meter run after every set. Which is basically a 1/4 mile or .25.
x5 Sets
The Moleskin:
Hudson Fryer passed on October 3rd, 2020. His dad is a member of the Northwest Arkansas Pax. The Pax developed this workout in his honor.
The numbers above are the letter of the alphabet and spell his name. 4/18 was his birthday and is how the came up with the 418 meters.
It was a hard beatdown and we prayed for Nomad and his family.
Gastone Out.
9 Men showed for a Friday morning bootcamp at Downtown.
The Thang:
Don’t remember everything because I am behind on backblasts.
But, we did arms pretty heavy. Then we followed up with some legs and ended with some Mary.
We did a pledge.
We took it out in prayer.
Gastone Out.
For the record YHC showed before Roscoe.
A lucky number of 7 showed for this month’s site Q led workout here at the world famous Ricky Bobby. The speaker wasn’t in attendance today for reasons to be explained soon.
Warmup
Imperial Walkers, High Knees, Butt Kickers and Arm Circles all x10 IC.
Pledge of Allegiance
Mosey past the buses to the side entrance to Cramer Woods neighborhood.
The Thang
At each street light in the ‘hood the PAX will do 10 reps of a single exercise on each street, as follows. As a bonus, we would all do 5 burpees at each intersection.
- Winder Trail – WWI situps
- Weavers Row – Merkins
- Summeral Lane – Squats
- Cramer Woods Dr. – Goofballs
- Old Town Lane – Peter Parkers
Time was running out by the time we got back to the end of Winder Trail so no exercises except for the burpees at one of the intersections. We didn’t want to disturb the residents too much so YHC felt it wise to keep quiet and not have the music on display. Maybe next time?
Announcements: PT Test on the 14th
Prayer requests: SA’s daughter, Roscoe’s friend
Sargento says thanks!
Here we are, Monday morning is upon us and YHC has somehow not found / made the time to develop a Weinke. Well, some forethought went into it, but it was very rough. Here goes.
Disclaimer / Pledge
Warm up – SSH x 25 IC, Merkins x 15 OYO, Imperial Walkers x 20 IC.
Mosey towards Gastone’s hill, but slow down for some lunge walks between telephone poles. Mosey down to the doctor’s office.
Time for a quick AB BLAST! Circle up. Merkins first? I think. Follow that with:
American Hammer x 25 IC
25 Big Boys OYO
Flutter Kicks IC x 25?
Rinse and repeat!
Mosey to Gastone’s Hill! Up we go with one burpee at each mailbox on the right. Icing on the cake being 40x LBC’s OYO at the top.
Meander for a moment then mosey down to the street. Meander towards the doctor’s office. Zombie Walks between two light poles.
Mosey back to the doctor’s office parking lot for some 11’s. Mike Tyson’s at the curb opposite the office. Dips on the picnic tables. GO.
Finish up and mosey back to Pelican’s.
Time!
Good work men.
Prayer requests: Flintstone’s sister. Breaker Breaker’s family, Eric Stoke’s family, father has COVID.
Namerama, we out.
We did the salute at the Diablo Sammich AO. We left and head to the furthest enterance of Martha Rivers and ou Ruck went for 1 1/2 at the crossroads we did 25 Imperial Walkers, 25 Squats, 25 Heel Raises, 25 Merkins, 25 Dips and 25 Step Ups.
We meet at 5:30 at the Diablo Samwhich AO, did the Salute to our Flag, read a short item on « Leadership ». …. Then we Rucked 1 1/2 miles doing stops at Street Lights doing 25 Merkins, 25 Squats, 25 Heal Raises & 25Imperial Walkers. When we reach the Top of the Hill we did 25 Curls, 25 Swings, 25 LBC, 25 Oblique Crunches. We finished up doing overhead presses.
4 HIMs woke up and put some work in at Prison Break. Like always, it was worth it.
James 1:5 ” If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.”
Announcements
- Turkey Trot on Thanksgiving
- Nov 14 PT Test
- Dec 12th Christmas Party
Prayer Request
- Mayor’s M
- Broke’s M
- Sister Act and family
- Stogies Friend
- Thankfulness Prayer for Huck and new job
Big Pappy