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Did he just say 50 burpees?

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FNGs: Not really the place for all that…

Warm Up: Good Mornings, Imperial Walkers, Windmill, Overhead Claps

The Workout:

  • Thing 1 – Mini Dora on the tennis courts.  Partner does suicides while other partner exercises, Switch, rinse, repeat.  Exercises were 50 burpees, 100 Mtn Climbers IC, 150 Star Jumps.
  • Thing 2 – Laps around Ting with stops at the ticket booth for step ups and split leg squats and a stop at the guard rail for Irkins, Dirkins, and Dips.

Mary: Stretching and a couple of laps around COT because we were real close on the promised 3 mile minimum.

Announcements: Picnic

T-Claps (Recognition): All the PAX showing up and showing out on a Monday.  Great work out there men!

Prayer: Best In Show’s MIL battling cancer.  PAX training for various races.  YHC took us out.

It’s always an honor to lead in the gloom.  I’ll try to do better next time!

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Spring Training

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FNGs: Fried Okra

Warm Up: F3 intro delivered for FNG. SSH, good mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps 

The Workout: thing 1: four corners. PAX moseyed out to the ball field. Someone lost their shirt, so we opted to move out into the grass. Start at home with merkins. First base; merkins and squats. Second base; merkins, squats and WWIIs. Third base; merkins, squats, WWIIs and mountain climbers. Second time around we stayed taking exercises off. Once complete,. Moseyed to the rock pile.

Thing 2: rock work. Curls for the girls, Tris for the guys, ruh rohs. 3 rounds.

Mary: popcorn Mary followed by a bit of yoga.

Announcements: Breach’s street cleanup

T-Claps (Recognition): Foot Fault for coming back out to the gloom and Fried Okra for coming out for the first time. Great work fellas, hope to see you again soon.

Prayer: Davis (3 Alarm)

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2 Pet Rocks Per PAX

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FNGs: Nada

Warm Up:

  • Mozy to Rocks and pick 2 hand-sized rocks each. 
  • Mozy to Ivan lot
  • Good Mornings
  • Windmills
  • Franks
  • SSH
  • Goofballs

The Workout:

  • Mozy to THE PIT and on the way hold rocks up, to the side, and out front while running.
  • That Hill!? – Drop rocks and Partner up.  AMRAP WW2s while the other guy crawls up the hill completes 10 Star Jumps.  Switch.  Continue until each PAX has crawled/walked/run up the hill.
  • Everyone runs up the hill – Rock work up top mixed with dips and derkins
  • Pickup Rocks and Mozy to pavilion passing R4TJ PAX on the way.  march up and down the picnic tables 2x.
  • Grab 1 bench each and perform 10x split squats per leg, 2x
  • Mozy to amphitheater for 20 box jumps
  • Mozy to rock pile and say goodbye to our rock friends. 

Mary:

  • Homer 2 Marge
  • Poop Eaters
  • Freddy Mercs
  • Low slow flutters
  • Pigeon Pose each leg

Announcements:

  • Garbage pickup with Breach this weekend.
  • Reach out to PAX and check in if you havent seen them. 

T-Claps (Recognition):

Great to see Boss Hog out in the gloom! 

Prayer: Injured PAX

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Dark Mode Activated

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FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sit Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Thing 1: four corners

Each corner added a new exercise until we had four exercises. Then we started dropping them off. In between corners, we alternated between bear crawls and lunges.

Exercises went (15 each):
merkins
merkins, squats
merkins, squats, WWIIs
merkins, squats, WWIIs, mountain climbers
squats, WWIIs, mountain climbers
WWIIs, mountain climbers
mountain climbers

Thing 2: rocks

We moseyed over and got shmedium rocks. 3 rounds of Colt 45s, triceps, ground pounders, chest press and ruh rohs. SSH in between rounds to keep the blood moving. Returned our rocks and moseyed back for Mary.

Mary: popcorn Mary followed by a little yoga.

Announcements: Jellybeans is the new site Q at Purple Cobra! Also, Fumunga is doing a NCAA bracket, benefiting the Travis Manion Foundation.

T-Claps (Recognition): Jellybeans for taking over site Q role at Purple Cobra.

Prayer: Gatlin family (friends of Bobby’s) for the loss of their family member.

U-Turn Segment Challenge – Use Segments to Get Stronger, Faster, Smarter

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15 PAX ran the 12 Oaks Route, regular direction. That’s counterclockwise. Here’s today’s challenge: Pick a Strava segment along this route and see what you got. Using Strava’s segments, you can not only find out how you are doing against your peers (U vs. them), but you can also find out how you’re doing versus yourself (U vs. U).

Strava is full of segments. A segment is simply run (or ride) that goes from Point A to Point B. When you run the segment, Strava automatically records your run. Ever notice your Achievements on Strava? Could be your fastest mile, 5k, 10k, marathon or whatever. It can also be your best performance (PR) on a Strava segment.

Today, I identified three segments on the the U-Turn – Twelve Oaks Route (a segment in itself) and challenged PAX to lay down their fastest time:

  • 12 Oaks to Irving Pkwy (1.33 miles along Green Oaks Pkwy from New Hill Rd to Irving Pkwy)
  • Irving Pkwy Roller Coaster Hills (0.46 miles up/down Irving Pkwy)
  • Sprint to Starbucks (0.31 miles from shopping center entrance, right turn to Starbucks)

During the run, 187 coached Moose on the Climb out of 12 Oaks segment. Moose jumped into the Top 10, claiming 8th spot (6:30 pace uphill!). I saw @Pikachu take off on the Sprint to Starbucks. Already a Top 10 finisher there, he didn’t shuffle the Top 10, but he did get his third fastest time 5:07 pace!). @Woody laid down PRs without even trying!

In the end, Strava revealed Segment PRs for @Dawgpound @TomTom @Woody @187 and significant Achievements for @Dahmer @Pikachu and @Moose. Great work fellas!

Again, you don’t have to bust the Top 10! But, you can see how you are doing over time. Feeling strong? Tackle a segment along your run. How did you do? As an added bonus, every time you run a segment, you are essentially doing interval training, which leads to you getting stronger, faster, smarter.

Announcements: Pikchu’s church Oasis holds its first Sunday Service this weekend in the new building.

Prayer Requests: Injured PAX.

Like many of you, I’m trying to improve in 2023. On thing I’m doing is reading the book, Jesus Calling, a daily reader. I thought everyone could benefit from a passage I read this week. I read that as part of the closing prayer. See image below.