PAX of 27 at Paradise City for some 210’s
@CHiPS, @Emeril, @Crosby, @Skidmark,@Turtle Man (2.0), @Peak Week, @Nemo, @Mookie, @Sting, @Foghorn, @PSI, @Hasselhoff, @Pablo, @Yogurt, @8-bit (2.0), @Breach, @Patch, @Shredder, @Lucky Charms, @Doc, @Obi Wan (2.0), @Brony, @Lipstick, @UTI, @Peeping Tom, @Forceps, @DawgPound
EC: CHiPS, Emeril, Crosby, Skidmark, Dawgpound, UTI, Mookie, Nemo, Lipstick, Peeping Tom, Webex, Pablo
Long warmup jog ~1 mile
½ mile jog with warmup exercises – Good Mornings, Windmills, Fazio Arm Circles, Stretches
The Workout:
21’s at the tennis courts
20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Merkins
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 – Squats
Total: 210 of each exercise
Jog to the guardrails – x30 dips
Mary:
x15 each LBC’s, Freddie Mercuries, Low slow flutter
Good Mornings, Windmills, Stretches to wrap it up
COT
Friday section 105 game at Salamanders
Anyone that’s planning to attend the csaup in Greenville on the 28th that may have a truck? Patch would like to go and wants to bring his friend Brandon, but we need help/space to haul his chariot
PRAYERS:
Forceps MIL Diane
Pablo’s son Donovan having surgery this week
PRAISE:
Crosby’s sons dad out of recovery.
Lipstick completed his first sprint Tri this past weekend
Scripture:
The tongue has the power of life and death, and those who love it will eat its fruit
“Complaining is contagious”
“Is what I’m about to say helpful?”
“Is it going to build up or tear down?”
“Is it going to benefit those who listen?”
“Am I talking to the person who can really help me?”
Star Therapy
/in Crazy Time /QIC: SkidmarkPAX: 187, Skidmark
2 Pax posted for Crazy Time. No DJ, No Miley Cyrus, No music
Warm Up: 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats done in sets of 10, 20, 30. 1 Mile to cool down
Mary: Both Pax decided it wasn’t enough and did a 2 mile EC run before Cletus.
Announcements: None
Prayer: Have you ever just walked outside at night and looked at the Stars. When the world feels overwhelming think about how long the stars have been there and how long they’re going to continue to burn. Our time here is short. Make the most of it. Enjoy it. And never forget the 6.
Sheepdog – 7/20/2018
/in Sheepdog /QIC: ShredderPAX: Breadsticks, Dovetail, Lipsync, Shredder
Pax of 4 this morning; : LipSync, Dovetail, Breadsticks, Shredder.
Warmup
Light warm up lap with some step ups and dips mixed in.
The thang
Fazio arm circles
Michael Phelps
Al Gore Squats
2 punch combo with low kicks
STD Merkins
Wing Chung strikes (200)
Merkins TUT (Time Under Tension)
MACH Techniques 1-3
Mary
LBC
Low slow flutter
Good Mornings
COT
Count and Name o Rama
Announcements
Thought: The importance of the little things…. we often under estimate how important the little gestures are; a genuine hug, compliment, or or word of encouragement. Find an opportunity (or opportunities) this week to raise someone else’s spirit.
Prayers
Kenny’s Grave Rd2
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, Banana Seat, Boy George, Dauber, Nitts, Noah's Ark, R22, Slots, Wrangler, Yosef
Warm Up: Lap around the track over to basketball courts
Squatted Overhead claps x20
Mtn climbers x20 increasing speed
Upper body stretch
Windmill x10
Cotton pickers x15
Lower body stretch
The Workout:Partner plank hops
– P1 Shoulder taps while P2 side hops over legs x20 (2 rounds)
Chilly Broad Jumps around b-ball court
Agility Ladder 25 ft
– 6 rounds with legs, different variations
– 4 rounds with hands
Different exercises when waiting for turn
Picnic tables (4 per table) 4 rounds
– Box jumps x10 (rotating around table for each new set including table top and benches)
– Dips x20
– Dirkins x10
Mary:
Protractor
Exaggerated LSF
Homer to Marge
Announcements:
CSAUP in Greenville, Banana Seats 3 year Anniversary this past week
Prayer: All PAX posting on FB and others at COT
Thanks for allowing me to lead today! Great work like always. Welcome 16-bit.
BS out!
Happy 50th Crab Legs – RESPECT!
/in Disney /QIC: NemoPAX: Big Blue, Chips, Crab Legs, Deadbolt, Lab Rat, Lipstick, Nemo, OCR, Pablo, Peeping Tom, Slide Rule, Straight Cash, The Natural, UTI, Yogurt
Warm Up: Jog around the soccer field, circle up in lot for Good Mornings, Windmills and upper/lower body stretching
The Workout: Indian Run to baseball lot, lots of Happy Feet, circle up for a couple sets of SSH and Mt Climbers, some more Happy Feet. On the jog to the entrance, circle back for the six or plank hold. A couple sets of Burpees OYO followed by Shoulder Taps. Jog to the snake lot across the street for 3 sets of Bear Crawl on the curves bookend by straightway sprints. Jog back to start and hit the wall for a couple sets of Derkins followed by Nipplers.
Mary: A couple quick rounds of Homer to Marge and Pickle Pounders then LBC ICx50 in honor of Crab Legs turning the Big 5-0.
Announcements: Cletus tomorrow will be Deadbolt 4th anniversary Q
Prayer: Lots of recent posts about family and friends dealing with injury and illness. We shared a few then had a slow 10 count for each to lift up their unspoken prayers. YHC took us out in prayer
EC credit to Deadbolt, Nemo, UTI and LipStick
Weather was awesome, effort was awesome. Can’t say enough how much respect I have for you guys.
Was great to see a few faces out there who I had not posted with in a awhile. Calling out Woodcreek for strong showing.
Tea Time BB
/in Tea Time /QIC: SkidmarkPAX: Sea Dog, Skidmark
2 pax in the rain
Warm Up: 1st mile
The Workout: 100 pullups
200 Merkins
300 squats
2nd mile
Mary:
Announcements: none
Prayer:
The Dauber Deception
/in Mutiny /QIC: GumpPAX: Butter Fingers, Dauber, FedEx, Gump, H1N1, LED, Noah's Ark, POTS, R22, Sea Dog, Slots, Vespa
We had a PAX of 12 for an impromptu game of Ultimate Frisbee (we are hooked)…sorry Pikachu! Welcome FNG Butter Fingers!
Warm Up: It’s called Ultimate Frisbee.
The Workout: Two teams of 6 played in the dark with lots of drops. Each drop we did 3 Merkins during the first half and 5 squats the last half. Each team that scored called out an exercise of 10 from LBC, Freddie Mercuries, Star Jumps, and more Merkins among many others. The faster the exercises are completed, the faster the offense can out maneuver the defense.
The score was close (always within 2 😉 ) but in the closing minutes, the other team pulled a “Dauber Deception” by throwing the kickoff out of bounds and faking the other team out by planking. This caused confusion and the last throw was sent sailing out of bounds to end the game.
Mary: Lots of abs during the game.
Announcements: Kenny’s Grave on Thursday mornings, new Yoda AO is scheduled to start up Tues July 23. Working on specific details to follow. Dauber turns 50 next week!
Prayer: Brexit’s friend. Reach out to those PAX we haven’t seen in a while. Gump closed in prayer.
Pax of 27 @Paradise City for some 210’s
/in Nutcracker /QIC: EmerilPAX: 8 Bit, Breach, Brony, Chips, Crosby, Dawgpound, Doc, Emeril, Foghorn, Forceps, Hasselhoff, Lipstick, Lucky Charms, Mookie, Nemo, Obi Wan, Pablo, Patch, Peak Week, Peeping Tom, Psi, Shredder, Skidmark, Sting, Turtle Man, UTI, Yogurt
PAX of 27 at Paradise City for some 210’s
@CHiPS, @Emeril, @Crosby, @Skidmark,@Turtle Man (2.0), @Peak Week, @Nemo, @Mookie, @Sting, @Foghorn, @PSI, @Hasselhoff, @Pablo, @Yogurt, @8-bit (2.0), @Breach, @Patch, @Shredder, @Lucky Charms, @Doc, @Obi Wan (2.0), @Brony, @Lipstick, @UTI, @Peeping Tom, @Forceps, @DawgPound
EC: CHiPS, Emeril, Crosby, Skidmark, Dawgpound, UTI, Mookie, Nemo, Lipstick, Peeping Tom, Webex, Pablo
Long warmup jog ~1 mile
½ mile jog with warmup exercises – Good Mornings, Windmills, Fazio Arm Circles, Stretches
The Workout:
21’s at the tennis courts
20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Merkins
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 – Squats
Total: 210 of each exercise
Jog to the guardrails – x30 dips
Mary:
x15 each LBC’s, Freddie Mercuries, Low slow flutter
Good Mornings, Windmills, Stretches to wrap it up
COT
Friday section 105 game at Salamanders
Anyone that’s planning to attend the csaup in Greenville on the 28th that may have a truck? Patch would like to go and wants to bring his friend Brandon, but we need help/space to haul his chariot
PRAYERS:
Forceps MIL Diane
Pablo’s son Donovan having surgery this week
PRAISE:
Crosby’s sons dad out of recovery.
Lipstick completed his first sprint Tri this past weekend
Scripture:
The tongue has the power of life and death, and those who love it will eat its fruit
“Complaining is contagious”
“Is what I’m about to say helpful?”
“Is it going to build up or tear down?”
“Is it going to benefit those who listen?”
“Am I talking to the person who can really help me?”
Ground Pounder – Pikachu’s Beautiful thing
/in Ground Pounder /QIC: ForcepsPAX: DoubleD, Forceps, Lipsync, Nemo, Pikachu
5 PAX came out for GP (2 post U-Turn)
Memorable Quotes:
“Running behind Pikachu is a beautiful thing, Do you eat dog food Pikachu – cause it smells like dog farts, Thought we were doing 100, Pick a rock as big as the love you have for your brothers, Rock of Gibraltar”
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, SSH.
The Workout
In honor of Blue Hen’s 40th we did a 40 Ct Blue Hen Balls to the Walls
In honor of Crab Leg’s 50th we did 50 Dips
Aik’n Station: Rotate stations Clockwise
Rock Shock Mary
Mosey to Rock Pile – rotate rocks around circle between sets
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
DD talked about the upcoming CSAUP (details posted on FB), 2nd F Salamander Game Fri, July 20th (get seats in section 105).
Prayer Requests: Nemo’s friends – Jen and Lynn battling breast cancer, Forcep’s Mother-in-law in hospital
U Turn BB
/in U Turn /QIC: SkidmarkPAX: Banana Seat, Bernie, Boy George, Dawgpound, DoubleD, Foghorn, H1N1, LED, Nemo, Oh Yeah, Pablo, Pikachu, Pilgrim, Skidmark, Sting, Wrangler
Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law
Next Workout: Same Damn thing (only different)
/in Cletus /QIC: Slide RulePAX: 187, 8 Bit, Big Wheel, Breach, Brexit, Cowboy, Crosby, Deadbolt, Hasselhoff, LED, Pikachu, Psi, Skidmark, Slide Rule, Vespa, Yellow Card, Yogurt
Background: A buddy recently started working out and told me he did a “fitness test” as a barometer. I wondered how I’d fare on that test, but I certainly wasn’t going to work out on my own, so figured I’d start Cletus with the test. Thus, the warmup!
We started with the disclaimer for 2 FNG’s (nice job!), guaranteed we wouldn’t leave them behind, then tore off at a 7 minute pace for the warmup (thanks to the awesome Pax who stayed with the Six)
Warm Up:
As fast as possible, do
Time: 7 min, 6 sec.
Result: YHC was smoked and the rest of the workout was pulling from fumes
Warm Up Part Dos:
20 SSH, 20 Squat Jumps, 20 WWII, 20 Merkins, at a much more reasonable pace
The Workout:
Pt 1:
Indian run to the rocks. Grab a stationary curling rock and circle up around the volleyball courts.
Recover with a round of Guantanamo Leg Raises
Followed by Bull Frogs
Mosey to playground
Pt 2:
Groups of 4 for 3 rounds of:
Mary:
Make it stop, please. Ended right on time.
Announcements:
CSAUP coming up. Ask Pikachu, he’ll be on slack
Skid Mark was our Six and shared awesome words of what F3 has meant for him this year. Invited a half dozen + guys, one today, and several of those guys are still going strong. Awesome job dude, and great getting to know you.
Welcome aboard FNGs: Vespa, Big Wheel
Prayer:
Brexit’s Michigan friend badly burned, but hanging on; Troops overseas and at home; Crab Legs.