8 pax got sweaty in the humidity at U-Turn. Nice run. Deadbolt is a NRFC (nice relatively firm commit) for sunrise tomorrow. A nice breeze just blew through ahhhh.
Annoincements: 4th of July Convergence at Disney. Mumble chatter of a 2nd F at M4L after. UTI doing sprint Tri at Harris Lake on the 14th. Go cheer him on.
Prayers: Be safe
Warmup: Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.
Main Event:
Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20
Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.
Dora – 50 Dimond Merkins, 100 LBC and 100 Squats
Rock Clock – around the clock, each PAX called out Qty and exercise with rocks
Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers
COT:
Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.
Prayers: Awesome brother CrabLegs, Unspoken
22 posted for some magical ultimate frisbee at Disney on Thursday.
Pax: Crab Legs, Dawg Pound, Emril, Blue Hen, Yogurt, Deadbolt, Brony, Chips, Liquid Force, Crosby, Slide Rule, Pablo, 187, Roger Roger, Doc, The Natural, Magic Band, Texas Ranger, Skidmark, Lipton, Lab Rat and Breach.
Warmup jog around the soccer field circle up for some merkins, partner up for a quick partner carry to the goal box and back. Partners split and we go into two teams Shirts/Skins.
Ultimate across the field, every time the frisbee hits the deck entire pax does a merkin. The team that gets scored on has to do 10 merkins.
1/2 time popcorn Mary (LBC’s WWII’s Mountian Climbers Low Slow Fludder)
2nd verse same as first.
COT-Message was to continue to be a positive influence as we go out into the world.
Prayers for Banana seat as his test results were coming back that day, continued prayers for crab legs
Q: Java
Pax of 25 this morning at Cletus with seven joining at the last few minutes from Ivan.
EC Murph was done by a few locos prior to Cletus.
Warmup:
Indian reverse run around the soccer fields and over the bridge to the Southwest parking lot
Side Straddle Hop x30 IC
Imperial Walkers x 15
Hilly Billy x 15
Good Mornings x 10
Fazio arm circles x 15 IC Forward
Fazio arm circles x 15 IC Backward
Arms and chest stretch
Standard merkins x 30
Main Workout:
Run backward to the middle of the parking lot: 20 merkins
Run backward to the end of the parking lot: 20 squats
Repeated for 4 trips
Crabwalk to mid lot: 20 LBCs
Crabwalk to end lot: 20 Freddy Merc
Repeated for 2 trips
Bearcrawl to the middle of the parking lot: 20 LBCs
Bearcrawl to the middle of the parking lot: 20 Freddy Merc
Repeated for 2 trips
Indian run around the south loop and back to the southwest parking lot.
Dips on the cement parking bars x 20
Erkins with hands over the cement parking barks x 10
Squats x10
Dips on the cement parking bars x 20
Erkins with hands over the cement parking barks x 10
Squats x 10
Mosey to the tennis courts.
Cool down: Circle up for core exercises; flutter kicks, windshield wipers, LBCs.
Announcements and prayer requests:
Support the Healing Transitions AO on Fridays at 2 PM.
Banana Seat is having a CT Scan; pray for positive results.
Tofu requested prayer so Java finds a job 😉
COT and closing prayer:
Prayed so we may be the light and salt of this earth, that we may leave everything and everyone better than before in order to be men of high impact.
12 Pax gathered at Thunder for what was promised to be an Ultimate (frisbee) beat down. We moseyed over to the turf fields to mark off a field with some cones and do a few warm up exercises:
10x SSH IC
10x Fazio Arm Circles IC, both directions
The pax were conveniently wearing 6 red shirts and 6 non-red shirts, so no skins were needed. Teams were made and we were off.
Rules were simple, any time the disc hit the ground (after kickoff) all Pax had to perform 3 Merkins before they could do anything else. When a team scored the scoring team/Pax called out an exercise for 10 reps, following which the team that was scored on walked to the other side and play resumed with a “kick” off. After a close game (red won 6-5) we wrapped up with some Mary:
Low slow flutter x10 IC
Standard Merkin (on my down and my up) x7 to get us to our 167 target for the day.
Announcements – Day in the park, July 4th convergence.
Prayers – Shredder with praise for support for mission trip.
Shredder took us out – great work (and tons of fun) men!
21 pax gathered to help YHC celebrate his 28th birthday – a good handful ran a funky EC route that Slide Rule came up with. 5:30 arrived and we were off with no FNG’s.
Group mosey to the basketball goal/playground circle, with kareokee and backwards runs along the way.
Warmup:
SSH x28 IC
Fazio arm circles x14 IC forward and backward
Standard Merkin x28
The first thing:
Pax got with an accountability partner for laps around the track, being told to push it all out there as there would be breaks between. Lap 1 was 7 burpees at each corner (total of 28) with LBCs x30 (YHC lost count) followed by pickle pounders x28 IC. Lap 2 was 7 turkish getups at each corner followed by Freddy Mercury’s x28 IC.
The second thing:
The pax then got to learn about Pikachu’s birthday surprise – another Q! 187 took over and moseyed us over to the bricks. All pax got two bricks – exercise 1 was a brutal wheelbarrel with brick in each hand march (hands coming out straight every “step”) with squats when breaks were needed. Pax went the length of the parking lot and then swapped. Exercise 2 was a reverse crab walk with bricks in hand the length of the parking lot. Bricks were returned and then it was time for….
The third thing:
The third Q was Skidmark. We went over to the playground for some 7s – pull ups and jump squats, alternating and adding up to 7. Skidmark then broke out his math skills and informed us that that was 21 of each, so we did 7 more of each to hit lucky number 28. We moseyed to the front of the school for a merkin clock where Skidmark impressed all by a)not stopping and b) calling for recovery on the one armed plank.
YHC lead some mary and took us out.
Words can’t express how much each of you and F3 mean to me – I’m a better man because of all of this and I’m grateful to have all of these HIMs in my life.
~ Pikachu
PS – Only two more years of hate 😉