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Knocking off the Rust

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11 at Disney this morning. YHC was back in action after a long 2 week absence for family vacation. Not many chances to workout on the road so was a great morning to start knocking off some rust.  Crab Legs also returned from a long family vacation to Greece so it was like having 2 FNGs out there.  Solo EC for Nemo.  Great work by 2.0 8-Bit.  The Dawg Pound dropped The HC but was a no show.

Warm Up: Jog around field, circled up in lot for Good Mornings, Windmills and arm/chest stretch. Indian Run to baseball lot for crazy feet, SSH ICx40 and Fazio Arms.

The Workout: Jog to The Abyss, partner up. Each pair completed 100 merkins, 200 squats and 300 LBCs. One partner doing the exercise while the other runs the stairs.  Focus on form and not a race.

Mary: Circled up in tight, shoulder to shoulder plank hold. One man backs out, calls a hold or exercise to be done from plank, and bear crawls around and back. Next man repeats and we went around the circle.

Announcements: Upcoming events follow on facebook, Crab Legs birthday the 14th – RESPECT

Prayer: Crab Legs friend Corey who is fighting ALS, for a strong start for resurrected AO Kenny’s Grave.  YHC took us out in prayer including all those unspoken.

Picture compliments of Crab Legs from his recent trip to Greece

Keep Brandon’s Friends and Family in your Prayers

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PAX of 27 at Paradise City

@Pikachu, @Buford, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @UTI, @187, @Crosby, @Peak Week, @WebEx, @Skidmark, @Foghorn, @Bernie, @Foot Fault, @Pablo, @Breach, @Forceps, @Axe, @Brexit, @Hasselhoff, @Peeping Tom, @Kid Cracker, @OCR

½ mile jog warmup with – Karaoke, fast feet on the curb, T-Claps to let the group catch up

½ mile jog with – x25 Morrocan night club squats, SSH x 46 in honor of Patch’s Birthday, x10 Hillbillies, x10 Imperial Walkers, x25 Mountain Climbers

The Workout:

Partner up.

Partner 1 – Lunges

Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins

Swap/Repeat

Partner 1 – Bear Crawl

Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins

Swap/Repeat

Partner 1 – Duck Walks

Partner 2 – Run to steps, climb them and perform 10 Burpees

Swap/Repeat

Partner 1 – Crab Walk

Partner 2 – Run to steps, climb them and perform 25 LBC’s


Mary:

x 10 Good Mornings

x 10 Windmills

Legs crossover into a stretch

x 10 WWII’s

x 10 each leg cross over sit-ups

COT

Ruck Friday night.  ~14 miles.  See Midget for details.

Thursday – Kenny’s Grave starting back up.  Banana Seat has the Q

July 28th @ Ting Park – F3 group going to a baseball game.  See Forceps for details

PRAYERS:
Buford – Prayers for his friend Brandon and Brandon’s family.

John 15:5 – “I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.”

Backblast thingamajig

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QIC: Sliderule

FNG in attendance, so disclaimer was given, prompt start at 5:45

Warm Up
Reverse Indian Run w/ Burpees to start. We’ve done this several times at Cletus. Apparently Brony and Peak Week never managed to attend when it happened, though. Therefore, there was much mumble chatter and complaining. The exercise itself is straightforward. Pax runs in a line, front man sprints to back. When he reaches the back, he calls “DOWN” and entire Pax drops for a burpee. Repeat. Apparently, this extended beyond the capabilities of some of our veteran pax.

So, Audible ⅔ of the way around the soccer fields to do:
Fence work: 10 Derkins on each rung alternating with 10 count BTTW or People’s Chair.
Partner Carry back to parking lot (~ 80 yards), then switch partners to fence across street

Thang Pt 1
Typewriter on the wooden fence, alternating height, derkins, side to side.

Thang Pt 2
11’s on the hill. 10x Burpees at the bottom, run up the hill backwards, 1x Derkin at the top. Go until Lucky Charms finished. I think I made it to 4 burpees. This was the pinnacle of “You vs. You”. Lucky lapped me (and pretty much everyone else) before I made it up the hill twice.

Bear Crawl the parking lot back to the gate. Speedsters went to go get a “curling rock” and meet us at the playground. Slower guys did an Indian Run the long way around the soccer fields.

Thang Pt 3
Split into groups of 4 for 3 rounds of the following:
Pax 1: AMRAP pullups
Pax 2: AMRAP curls
Pax 3: AMRAP triceps extensions
Pax 4 (timer): 10x merkins
Rotate through the exercises 3x each.

Some guys return the rocks, others head to tennis courts. First ones to the courts do wheelbarrows & everyone bear crawls in the six.

Mary:
Freddy Mercury, 10x forward, 10x backward. 6 inch / 45 degree / 6 inch leg hold.

COT
Our Six in COT was Crosby. Dude came out this winter for the first time and got named for his love of the Capitals (was rocking a Caps sweatshirt). He quickly got his comeuppance with them winning the Cup this year, much to the chagrin of a half dozen Pens fans who named him. After attending 1x/week for a couple months, Crosby has been killing it lately and even attended the pre-Cletus Murph. It’s awesome to see him get involved and invite his friends. Might be time for him to step up and Q soon! We’re better because you’re here, Crosby, keep it up, dude!!!

Announcements
1776 Workout July 4th @ Disney. Ugh.
Ongoing prayers for Crab Legs

CHiPs is Riding Solo

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PAX: Slide Rule, 187, Pablo, Ramsey, Kid Cracker, Lip Stick, Doc, Fog Horn, Lucky Charms, Breach, The Dawg Pound, Vlasic, UTI, Peeping Tom, Axe, CHiPs.

EC: CHiPs, UTI, The Dawg Pound, Peeping Tom (2 miles)

Warm-Up: One lap around the four corners, then one lap around with exercises on the corners. (20 SSH; 10X10 Imperial Walker/Hillbillies; 10X10 Sir Fazio Arm Circles; 25 Mtn Climbers; 25 Sumo Squats)

The Thang: 1) Divide into two groups and perform Triple 7’s on the Ramp. (Down and back=1, 7-Wide-grip Merkins on the top and 7-Standard Merkins on the bottom X7).  2) Bear crawl parking area with some mogul jumps, then lunge walk back with sumo squats.

Head to the Birth Canal with a partner for some Ballz2Wall and Preacher’s Chair while the other partner runs to where the sidewalk ends.

Mosey back to the court for Mary led by Breach

Announcements: July 4th Convergence at Disney for 1776 reps of goodness.

Prayers: Ramsey’s grandmother passed away last week, pray for the family and for Ramsey’s safe travels to the funeral in CA.  Praying for Crab Legs always, and the unspoken prayers that are needed.  Also, CHiPs M lost her grandmother last week also, pray for peace and comfort for the family.

CHiPs Word of the Day:  Realize how important your role as a father can be in your child’s life.  A lot of people, especially women, have daddy issues that result from father’s not fulfilling their role as a Dad the way that they should.  Strive to be the best DAD that you can be everyday and remember that regardless of your situation, you have a Good, Good Father in Heaven that loves you unconditionally.

Verse: Psalm 36:7, How precious is your unfailing love, O God!

 

Yogurt get out of the Street

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24 Pax made their way down to the Paradise City.

EC: Pikachu, UTI, Roger Roger, Pablo, Crosby, Nemo, Deadbolt, Skidmark

Fartsacks: Breach

Warm-up: One lap around the complex with 25 merkins, 15 SSH, 10 IW, 10 Hillbillies, and 10 Cotton/Daisey Pickers

The Thing: Mosey across Main St for 11’s. Burpees at the top and Jack Webbs at the bottom. Run to first tree do 1 burpee, back to start for 10 merkins/30 overhead presses. Run to second tree for 2 burpees and back to start for 9 merkins/27 overhead presses. So on and so forth.

Mosey back to the complex for Brokebacks with a partner. 10 each and then run up the hill by the ticket booth. 10 each at the top. Run back down and 10 each at the bottom.

Mary: 22 WWII for missing Breach, 10 Peter Parkers

Welcome FNG Axe (Like the body spray)

185 total Merkins and 2.85 Miles along with 55 Burpees

Announcements: 4th of July South Wake Convergence 0630 Disney

Prayers: Roger Roger’s grandfather, Forceps’ son, Crablegs, unspoken