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
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.
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,
PAX of 17 at Paradise City to workout on this muggy Monday morning. 6 PAX started the day early with 2-2.5 miles of Extra Credit. The merkin challenge became just a bit more exciting for this Q as The Dawgpound told me he was chasing and planned to catch and pass me by weeks end.
PAX: Emeril, 187, THE Dawg Pound, CHiPS, UTI, Yogurt, Peeping Tom, Doc, Skidmark, Forceps, Roger Roger, Blue Hen, Moby, Brony, Pikachu, OCR and welcome FNG Pablo
Q: CHiPS/Emeril
EC: Emeril, CHiPS, UTI, Peeping Tom, Dawg Pound, Roger Roger, Skidmark
Vests: N/A
HC Fartsacks: N/A
Excuse lexicon addition: N/A
Warm Up:
3/4 Mile Jog – Fast feet step ups, Karaoke on the jog. 20 Merkins bottom of the ramp
½ Mile Jog – x10 each way Fazio Arm Circles, x11 Good Mornings, x12 Windmills, Arm Stretches
The Workout
Tennis Courts – 11’s
10 Merkins to 1 Squat
Varied the types of Merkins and the types of Squats.
Tunnels:
Partner up. 1 partner does the short run while the other partner does Balls to the Wall
Swap/repeat
Leave the tunnel and 1 partner does the long run while the other partner does bear crawl up the hill
Swap/repeat
Mary:
On the run – x 20 low slow flutter, x 20 Homer to Marge, Good Mornings, x10 Boat Canoes, x10 Freddie Mercury’s, Stretches
Total running ~2.7 miles
Announcements:
N/A
Prayers: From Skidmark – Family that lost their father to cancer. Moby – Friends brother in law died in his sleep. Prayers for both families
Scripture: Luke 15:3-7 – “Then Jesus told them this parable: 4 “Suppose one of you has a hundred sheep and loses one of them. Doesn’t he leave the ninety-nine in the open country and go after the lost sheep until he finds it? 5 And when he finds it, he joyfully puts it on his shoulders 6 and goes home. Then he calls his friends and neighbors together and says, ‘Rejoice with me; I have found my lost sheep.’ 7 I tell you that in the same way there will be more rejoicing in heaven over one sinner who repents than over ninety-nine righteous persons who do not need to repent.”
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!
Murph workout #23.
Vests: John Deere, Skidmark
100 pull-ups, 200 sit-ups, 300 squats
Announcements: Family Day Saturday, 4th of July Convergence 6:30 Womble
Intention living- Murph w/ purpose (Skidmark)- in honor of ppl and make an impact in others – This week was Pikachu: Thanks for being a great accountability partner
Prayers: Unspoken, Workout this week
Pikachu took us out