they ran and rucked
Category: Backblast (Page 561 of 904)
warm up
1 don Q
1 gravel picker
1 ssh
1 merkin
1 squat
continue increasing by 1 until all were up to 5
mosey to the lower shed
10 merkins
20 stepups
30 ssh
40 big boys
50 CDD
60 merkins
70 squats
80 don Q
90 mountian climbers
100 LBCs
rinse and repeat until time
mosey back to the start for the pledge and prayer
Yet again this week, they are calling for rain of some sort late Monday thru sometime Thursday. So lets get some work in while its dry-ish.
YHC rolled right behind Dry Rub to find 3 out for EC and Gastone sitting in his truck. Seeing there was at least a few minutes, YHC pried a reluctant Gastone out of his truck for a quick mosey to the maintenance shack and back. Upon our arrival back, 2 were back from EC and more were arriving.
When 0530 hit, 7 were assembled to join YHC.
Since there was no FNG, a short/simple disclaimer was given followed by The Pledge.
Warmup:
10 SSH IC
5 Burpees
The Work:
Lets mosey heading down Riverwood Pkwy.
We stopped at every 3rd light long enough to do 15-20 monkey humpers, concluding with 25 toward Union Rd.
Lets mosey over to the Food Lion.
Time for some 11’s between the arrows. HRM at one end and squats at the other. Oh, and do a burpee at the cart corral every trip.
Quick check of the time when we were done… 25 left, lets head to the wall near Arline’s.
Have a seat with arms over your head.
When JJ said go, we went up the hill to Union Rd and did 20 American Hammers and return to the wall.
When Dry Rub said go, we went up and did 20 Mtn Climbers and return.
When Dirt said go, we went up and did 20 Heels to Heaven (YHC had to overrule Dirt as he was taking too long) and return
YHC doesn’t remember who said go, but Gastone volunteered Crunchy Frogs at the top and return.
Quick check of the time… 15 left.
Lets mosey. We took a scenic tour of this parking lot, around all the light poles and lane marker to end up on the stairs for 25 calf raises.
From there, mosey on behind the soon to be Planet Fitness to use the ramp for some Bear Crawls, but just like last time, there are not just one, but two occupied cars parked back there. So continue on to the parking lot on the front side.
After a quick word about temptation (You can’t just “resist” temptation. In order to try to “resist”, you focus on the temptation. Whatever you focus on, persists in your brain and you will ultimately give in to it. For temptations, you must refocus your mind on something else. Refocus on God.), YHC called normal ole, high school suicides using the lines in the parking lot.
Once all were done, we meandered for a bit heading back toward the start. This ultimately turned into a mosey and stopped at the wall in front of the bank.
Here we did 20 dips – right leg up followed by 20 step-ups right leg only. Followed by 20 dips – left leg up followed by 20 step-ups left leg only.
During this activity, there was a Gump sighting. He had been looking for the SandLot crew for nearly 40 mins. He chose to mosey on instead of finishing up with us.
Looking at the time on the clock, we still have 4 whole minutes.
So a quick mosey to Martha’s entrance for 10 big boys and then everyone attempted to beat Gold Digger’s record on the way back to SnoBalls. YHC isn’t sure about the standings, but JJ gave it a good try.
And that is time.
Sometime between YHC arrival back to Snoballs and retrieving of my phone, Stroganoff appeared from the gloom having put in his work for the Mortimer with his pack on Gastone’s hill.
Announcements:
Nothing really new here…
21st Convergence/5 Yr Anniversary at Martha’s 0700
No Fellowshoot that day. Will be rescheduled.
P200 coming up.
Mortimer coming up.
GoRuck, Spartan and Community Run all the first weekend in April.
Prayer Requests:
JJ’s Dad
TimeFrame’s M
Dirt prayed us out.
Moleskin:
By God’s grace I have never had to battle anxiety, depression or addiction. I do not know what it is like. But know this. It is real, it hard, it can wear you down. But to all that do suffer, remember two things…
1. God is there with you through it all. Call out to Him.
2. We (your friends and family) are there for you. If you have a need, just reach out; to pray, to talk, to whatever.
Watts Up powering down.
3 Teams of 5 took on the Rooster with weight packs.
GasHouse was well represented and are a competitive bunch.
To try to win this race, there were times for the 1 mile that would make some runners jealous.
All did a great job and pushed themselves.
This was a great time and would recommend to any and all.
If you want to know who won or the details thereof, you should been there (or talk to Roadie and Hacksaw)
12 PAX came to Crossroads to outrun their Queen. A wide range of mileage was done but everyone that posted got better.
My verse of the week: Proverbs 16:3 – Commit to the Lord in everything you do and he will establish your paths/plans.
Announcements:
3/21 – 5 year convergence at Martha Rivers
4/4 – Speed For Need Community Foundation 5k http://www.cfgaston.org/Learn/CommunityFoundationRun.aspx
Until next time Pizza Man is OOOOOUUUUUUTTTTT!!!!
There were 10 total at Gashouse: 2 rucked for a very long time, 1 did an EC run beforehand, one did a walkabout, 3 worked the Painlab and that left 3 for the bootcamp.
We started at 0700 with a short warm up of 15 Imperial Walkers because I about forgot how to call cadence as it had been a while since I Q’d a bootcamp.
We split up the group for bootcamp and Painlab.
The 3 boot campers moseyed to the steps behind First Presbyterian for some step and exercise work as follows:
30 flutter kicks – run to top of stairs – 5 merkins
Rinse-Repeat 5 times
20 Squats – run to top of stairs – 5 merkins
Rinse-Repeat 5 times
20 dying cockroaches – run to top of stairs – 5 merkins
Rinse-Repeat 5 times
20 calf raises – run to top of stairs – 5 merkins
Rinse-Repeat 5 times
Mosey to the circle drive in front of First Pres for a set of 55’s (just like 11’s but the set reps add up to 55)
50 LBC’s – run half of circle drive – 5 moroccan nightclubs – run back to start (One set)
Count down/up by 5’s until the last set is 5 LBC’s & 50 moroccan nightclubs
Mosey to Grier track for a one lap mosey
3 sets of dips at the picnic tables X 10 in cadence
Mosey back to the flag and we’re done
Announcements – Prayer Requests – Finish the COT
6 for coffeeteria
Thanks for the opportunity to lead.
Until the next one. Aye!
Stroganoff
A lot of the Gashouse PAX were off “Roostering”, but the four that posted for Painlab this morning put in the work. Stroganoff handled the opening and closing ceremonies and in between we did the following:
Partner Alarms
P1 lunge walks across the lot and back while P2 does the exercise. (All with bricks)
A – Overhead press x100
L – Squats x150
A – Flutter kicks x200
R – Randy’s x250
M – Mountain climbers x300
Next Up was some Tabata. 45 sec work / 15 sec rest (* with bricks)
Shoulder taps*
Flying squirrels
American hammers*
Merkins
Imperial walker squats
LBC’s*
CDD’s
Calf raises
Dying cockroaches*
Plank jacks
Headed over to the amphitheater for some Lindsay’s…Dip’s and Step up’s
10/30, 15/25, 20/20, 25/15, 30/10
Then a little core work….
Big boy’s, Oblique crunches, Dolly’s and Corkscrews x20 each
Clavin and Les Nessman had to head out so Bandit and I finished up with another round of Tabata.
It it was a pleasure guys!
I’m Broke
With many attending the Rooster, I knew there would be a light crowd at Folsom today. We had 5 guys this morning. Sparky and Gumby took off for a little mosey to NOGA. The rest stayed with me for the worlds easiest weinke.
Mosey to the lower turd shack.
10 Hip Slappers IC
20 Merkins
30 Lunges
40 LBCs
Run to the flag pole, back around the pond. Rinse and repeat. We ran 4 laps for 3.7 miles.
- Montross
So YHC had the bright idea to Q several workouts in a short timeline before a planned IR spell. Seemed great on paper, right. Note to self…make sure you’re in proper shape before trying to keep up with the bat flippers.
This morning I woke up with an unfortunate crick in my neck that was just a pain…in my neck. And my back too. Guess this getting old thing is real. Only answer is to keep pushing the rock as much as possible. With that said, let’s do this.
The PAX was waiting on my and although not late I cut it close once again. No worries, all is ready.
No FNGs. No disclaimer. No warmup. Let’s mosey!
We didn’t get far around the corner before YHC noticed the library which seemed to have a better parking lot than that God forsaken piece of asphalt at the middle school.
It’s time for 11’s! On one side Dips, mosey to the other side for WW1 Sit Ups (I think). Bear crawl back to the other side and repeato until the numbers are swapped.
Mosey down the dark street to Main Street. We found a flag and paused for the Pledge of Allegiance.
Route 66 is next up. We did Bobby Hurley’s at each place a car could enter. To get to the sufficient number of reps in we had to cross the railroad tracks into uncharted territory headed north. Apparently this are a of Mount Holly carries a pretty significant amount of traffic at 5:45 on a Monday and the intersection, while provided with crossing signals, is pretty hairy. We practiced safety first this time and all made it across in one piece. YHC made sure of this by calling for a count off after we stopped (this was the first count off, Q fail).
Mosey around the back of the big church to the parking lot in front of the garden. Here we did Four Corners Escalator.
- Corner 1 – 10 Merkins
- Corner 2 – 10 Merkins + 20 Squats
- Corner 3 – 10 Merkins + 20 Squats + 30 Flutterkicks
- Corner 4 – 10 Merkins + 20 Squats + 30 Flutterkicks + 40 Mountain Climbers
We did two rounds of this and then took time for a photo opp in front of the beautiful painting of the sun beside the garden. Gotta stop and smell the roses sometimes fellas.
Mosey back through traffic to the elementary school for a wrap up of some Mary. I think we got in 4 different choices by the PAX before we had to get back to the middle school. Time
Plenty of prayer requests that may be obsolete by now. The Lord knows our needs and he is good to provide.
Same for announcements. Many of the same, lots of running coming up and the convergence on the 21st.
Thank you for the opportunity to lead men. Keep pushing that rock!
The Forest Gump Tweet from the night before didn’t scare all the Hims away
Warm up: SSH x 20 , Moroccan nightclubs x 15, Merkins x 10, & 5 burpees
Pledge
Mosey down South St all the way to Garrison Blvd.
On the way down we stopped at every Stop sign or Stop light -1st light 5 burpees (every other light after), 2nd light 10 merkins (every other light)
On the way back we stopped in the same fashion but changed the exercise to LBCs and Jump sqauts
Stop and McQuitter wall for 2 rounds of 10 dips in cadence follow by 5 burpees
Mosey on over to the parking deck and partner up for some Dora (one runs to top by way of stairs and back down while other does the exercise)
Flutter kicks x 400
LBCs x 300
Micheal Phelps x 200
Slow mosey to top but bear crawl up the first half of inclines and lunge walk the second half of inclines.
Faster mosey back down and exit the second level exit and head to the wall for some wall sit and air presses x 10
Mosey back to start for some Mary – Flutters, Big boys, American hammers, and Dying cockroachs
Announcements: haven’t changed
Prayer concerns were many
Prayer and call it a morning
Thanks everyone that came out and i really enjoyed it especially the mumble chatter (Sargento & JK2)
Isaiah 41:10
Fear not, for I am with you, be not dismayed, for I am you God, i will strengthen you, I will help you, I will uphold you with my righteous right hand
EZ out!!