I can do all things…

/in /QIC:
PAX: , , , , , , , ,

YHC rolled in early to see a #HIM running into the AO. I popped my trunk for some toys and a flag. By the time things were set up, 7 others were there for a total of 9 PAX. We did some pregame leg stretches for a minute or two. YHC had plans for an advanced workout so I thought reading my typical ending verse before we start would be helpful.

“I can do all things through Christ who strengthens me.”
‭‭Philippians‬ ‭4:13‬ ‭NKJV‬‬

Warm Up:
Start with jogging and we snaked through the parking lot with movements, ladders, and cones for 10 mins of heart rate increases. I was at 155 for any indication of the warm up.

Smurf jacks x20 IC
Wide merkins x15
Stretch upper and lower
Close & Wide squats alternating each time x20 IC
Nipplers x20 IC

Ab Work:
Windshield wipers
Pickle pounders
Partner leg pushes, switch

The Workout:
Partner wheelbarrow suicides to 5
Going across parking spaces, wheelbarrow to first line 1 dirkin, reverse wheelbarrow back to start, 2nd line 2 dirkins, reverse back, 3, 4, 5. Stop at 5th line after 5 dirkens and switch partners.

Shout out to R22 for completing this with NO break. He may be on a freon diet. #HIM

Ab Work:
Freddy Mercury
Side ups x10 each side
LBC’s hold on 2&3

Bend and snaps
Partner lays with top torso hanging off end of picnic table and other partner holds his legs down. Bring top torso down vertical with ground and then up to parallel with table. X10, 2 sets, rotating with partner
Dips when done

Mary: round the horn x10
Box cutters
LSF
American Hammer
WWI’s
Dying cockroach
Freddy Mercuries
Homer to marge
Diamond Merkins

Announcements:
DD 5k run Sat., Odyssey CSAUP, SW 5 yr Anni

Prayer:
Crab Legs, H1N1, Noah’s Ark son, DD’s family, college bound kids, unspoken

Today was a great workout. Even when packing up the toys 10 mins after the workout was over, I could still hear some heavy breathing. Way to work strong today. Thanks for allowing me to lead again fella’s.

PS. Boy George will be leading his VQ next Thursday at KG. Please come out and support that effort.

BS Out!

Kenny’s Grave Take 3

/in /QIC:
PAX: , , , , , , , , , ,

Kenny’s Grave is on its third week from being dead. 11 men braved the 99% humidity for some cone work and hills. Even H1N1 showed up with his leg in a brace to do what he could. Way to be bro! Here’s how we sweat down south.

Warm Up:
Lap around track then over to court
SSH x20
Sun Gods x10 each, 6 rotations 60 total
Stretch upper body
Frog pulses x10 up and repeat
Good mornings x10

The Workout:
Court of Cones
Backside length of basketball court long line of 20 cones with variety of movements in a line. Sprint to corner. Slides at end, then back peddle length of court, slides at end then repeat more agility cone movements. 7 rounds

Jog to lighted parking area
Tuck Jumps x10
Wirkens x10
3 rds each

11’s on the hill
Jog down 10 star jumps
Backwards up the hill 1 dirkin
Repeat totaling 11 each time decreasing at bottom and increasing at top

Modify up hill if needed

Mary:
Box cutters x15
Four corners x15
Ball busters x15

Verse
““Judge not, and you shall not be judged. Condemn not, and you shall not be condemned. Forgive, and you will be forgiven.”
‭‭Luke‬ ‭6:37‬ ‭NKJV‬‬

Don’t be judge mental in our daily walk. It’s easy to do by the way someone may look, talk, what they drive and many other reasons. Let’s treat all people with respect because they are a soul and a person just like each of us.

Announcements: sausquach saturday, Wranglers baptism Sunday at Hope

Prayer: Crab Legs, Boy George wife, Banana Seats friend Kristina had a double mastectomy, H1N1 leg, unspoken

Great to lead again. Darby will have your Q next week. Stay strong!

BS out

Kenny’s Grave Rd2

/in /QIC:
PAX: , , , , , , , , ,

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!

Resurrection of Kenny’s Grave

/in /QIC:
PAX: , , , , , , , , , , , , , , , ,

Lap around track in single line
Include high knees and butt kickers
Carioca in parking lot
Cones in line snake
Slides in parking lot

Warm ups:
SSH IC x20
Good mornings x12
Stretch legs
IW’s & HB’s x10 each
Squats x20
Stretch upper

Clock merkins (concentrate on form) – 12, 9, 6, 3: 30 total

Cone work in baseball field – two groups (3 rounds each)

-Taps on each cone (6 total) going down then sprint to fence. Bear crawl back 15 yds then sprint to start

-Backwards lateral slides to each cone then back peddle to fence. Broad jump back 15 yds then sprint back to start.

Balloon squats 3 rounds x15
Balloon merkins 3 rounds x10
If balloon falls to ground, 3 Burpees
If balloon pops, 10 Burpees for all
(Wind Malfunction)

(Improv) Alternating
Curb squats x15, x12, x10
Curb Irkins x10, x8, x5

Build-a-bear x5

Mary
Exaggerating LSF x15
Pretzel x10 (each side)
Ups/Ins/Outs x10

Verse of day

1 John 4:20-21

Love our brothers and take time to check on each other before running off after each workout

COT 17 PAX

Announcements- CSUAP in Greenville, Fun Friday filled with F3 options

Prayers- FedEx wife job situation, Brexit’s friend with burns, Crab Legs

YHC took us out in prayer.

Loved it. Great work. Lots of positive words on form.

BS out!