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Ground-Pounder

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Pax: Breach, Forceps, Pikachu, The Natural, Mookie, Farva

6 Posted for a little fun at Jones Park

Warmup lap around the pond, circle up for 22 reps of Imperial Walkers, Daisy Pickers, and Merkins

Mosey over to Veterans Park for a Pax Choice workout, Scout run around the pond with a stop for each pax member

  1. The Natual-  22 count merkins, big boy sit-ups right leg step ups, left leg to step up and side straddle hops.
  2. Forceps– Each pax member Bear crawl around the veterans memorial while the rest exercise, (Mountain climbers, derkins, merkins, chill cut plank hold squats)
  3. Pikachu– Each pax member does 10 pull-ups while the remaining pax does 10 merkins
  4. Breach- Fun with rocks 22 reps (Curls for the girls, Sumo Squats, Truck twists, Tricep extensions and Overhead press)
  5. Mookie– 22 reps (Carolina Drydocks, Irkins, Standing Mountain climbers, merkins)

Mosey back to Jones Park

6. Farva- 22 count (squat pulses, six-inch leg lifts, supermans, 23 hand release merkins)

Ended with a snake style run up and down the hills behind the baseball diamond.

COT- Prayers for the men out in the community that do not have a father figure to look to on FAthers day weekend. Happy Early Fathers day to all the dads in the pax.

Message- Go out into the community and be a positive influence, The ripple effect that we have can never really be measured but we should always strive to be that stand up individual that others can look at as an example.

Closed with prayer

 

U-Turn

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11 Pax posted for a minimum 5 mile run. A few got in a little EC.

Warmup: 10 x IW, 10 Hillbillies, 10 x SSH, 10 merkins

COT at the beginning.

Announcements: 4th of July Convergence

Prayers: Draper and his family, Double D, Crablegs

Welcome FNG Glamper

Rockin’ Tabatas

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5 PAX  on this mild Friday morning

EC: None

Warm-up

2 laps around the parking lot followed by SSH, FO arm circles, and good mornings

Main Workout

PAX was led through the agility ladder and into a series of footwork patterns through cones.  No one had coffee yet so discombobulated PAX were forgiven.

PAX grabbed a rock for the Tabata set.

  • Curls for the Girls
  • Shoulder Press
  • Tricep Extensions

Rocks were dropped and Merkins and Squats ensued for the next two tabatas.

PAX jumped on a parking space line.  Line drills 5 reps each movements

  • Sprint/backpedal
  • shuffle L
  • Shuffle R
  • Karaoke L
  • Karaoke R
  • Sprint/backpedal

Mary

Flutter Kicks IC to 20.

Announcements

Convergence on the 4th of July, details to follow

Prayers

Laker’s 8 year old is getting teeth pulled today, 2% is finalizing foster care paper work, and unspoken

Possum Trot -Fun with Rocks

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Pax of 17 came out to PT in the gloom this morning

Warm up:

SSH, Imperial Walkers, Hillbillies, Good mornings, Fazio Arm Circles, arm stretches and a warning that you’ll need them

The Workout:

All Pax grab a rock and line up on one side of the road

11’s with the rock (brief pause and move away from the houses)

1 merkin with left arm on the rock, bear crawl push the rock to the other side and do 10 squats with the rock, carry the rock back across.  2 merkins with right arm on the rock, bear crawl push the rock to the other side for 9 rock squats.  Rinse and repeat etc.  As always, PICK UP THE 6 when done.

Jog back to the warmup circle and set the rocks down

Set my phone as a marker for the point position who gets to call a 10 count of whatever rock exercise they’d like.  After each 10 count, put the rock down and rotate to the right until a full 17 man rotation is complete.

return the rocks and head to the courts for Mary

Mary:

Circle up for a similar circuit, each pax gets a 5 count of their choice.  Some chose to do a 5 count of 5 count merkins (25 total).  Ended up doing 150 merkins in the regular workout, some pax did EC with 30 more after the workout for good measure.  Q and Pax were sufficiently smoked at the end of the workout.

Announcements:

Pain truck next week at PT, Wrangler will have his VQ the following week at PT, PT is cancelled on the 4th of July in favor of supporting the convergence.

100 mile ride on Saturday – see Double D if you can make it

Prayers – I closed us in prayer, asked for guidance and to help us be better men, brothers, husbands, and fathers.

Ground Pounder

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Warm up:
10’s – Good Mornings, Don Quixote’s, Imperial Walkers & Hillbillies, Standard Merkins
20’s – LBCs & Homer to Marge

Rock Pile -(pick a big’n)
circle up rotate rocks around circle between sets
30’s – curls, overhead tri press, bench press w 6inches,
20’s American hammers, Windshield wipers

Break into 2 groups rotate stations
Aiken Leg station- 20 Box Jumps, 20 Squats, 20 Split Jacks
DD station – 20 Dips, 20 Merkins, 20 lunges
PS Station – 2 sets of 10s – 20 pull ups, 20 WWII, 20 Squats
Tables: 20 Derkins, 20 Erkins, 20 LBCs

Mosey back to Rock Pile pair up 1 rock per pair
1 planks while 2 sprints to 2nd speed bump and back
2 sets: weighted planks and crab planks
Jail break to bathrooms:
Balls to Wall 7 X 10 Count

Mosey back to parking lot
Circle up: 10s- Pickle Pounders, Mnt Climbers, Cotton pickers, Freddie Mercuries

5 min Cool Down: Shoulder stretches, Heels to Balls, & Hammies.

Announcements:
Farva completed a 5 pack for his Birthday week – great work Farva
F3 Picnic in the Park today at Harris
Healing Transitions needs us- 2 PM Friday afternoons- make a commitment to post once a month. We get more than we give.
Pax talked about building real rations with others to share our hearts – find/give support

Prayer Requests: Pax on the DL, Crablegs, making real bonds with others to share our hearts,