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Saw Lightning

I finally got to Q Ivan.  Seems like months.  It was a big workout. I was running an experiment, zero running, and we had an honorary ceremony for Lucky. He has been a fantastic teacher to all. Especially this big guy. He pushed me when I first joined and I would always be thankful for that. The other big event was a new song was going to debut at Ivan.

EC: Dawgpound, Deadbolt, Emeril, Shamwow!, Dahmer, Skidmark, Aquaman, Bulls Eye

FNGs: None
Warm Up:
Circle Up by your bell.
50 Side Straddle Hops
15 Good Mornings
15 Fazio Arm Circles Forward and Backwards
50 Mountain Climbers

The Workout:

5 Man O Makers
20 Swings
20 Shoulder Presses
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5

Midget Love Handles
Mini Turkish Getups

50 Mountain Climbers

5 Man O Makers
20 Thrusters
20 Upright Rows
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5

Midget Love Handles
Mini Turkish Getups

There was more but since things didn’t go as planned today I’m drawing a blank.

Saw Lightning By Beck:
Mountain Climbers
Burpee on ‘Saw Lightning’
Wine Maker on ‘Struck Me Down’

Mary:
Yoga stretches:
Downward Dog
Pigeon Pose
Runners Pose
Chair Pose
Warrior I
Warrior III
Warrior I
Reverse Warrior
Tree Pose

Announcements:

Fritter Foundation won Breath Taker so checkout the Fritter Page for more information
Folks from Raleigh are going down to help rebuild along the coast.  South Wake needs to step up and represent.

T-Claps (Recognition):

Lucky for Teaching us all

Prayer:

All injured Pax
Motorboat’s neighbor
All affected in UNCC

VolunTold to run a Paradise City workout

Sunday evening @Emeril  sent a text out to determine if he should go to Paradise City or Downtown Train Monday morning.

Text went like this:

Emeril-  Who has the Q at PC tomorrow?
Spreadsheet pic comes thru.  4/29/19 Emeril/Midget
Dawgpound: “Well lookie here”
Midget:  “Nice…Emeril…Let’s kill them”
Emeril: “Bullshit”
Dawgpound:  “I’m getting excited, I’ll go ahead and save it. Would love to have a Midget and Emeril Q”

FNGs: GrubHub

Warm Up: On the jog.  Good Mornings, Fire Hydrant, SSH, Imperial Walkers, Burpees

The Workout: 11’s on the hill by b-ball courts

Start with 10 hand release merkins
Indian run two groups to top of the hill
1 Squat
Keep going
Continued with occasional breaks for Burpees, Wide Grip Merkins, Homer to Marge,

Mary: Pigeon, Runners Pose, LBC’s, Clam Shells

Announcements: Southwake Dad’s workout Saturday. @Bernie and @Brony have the Q

@Yogurt continues sprint workouts after PC

T-Claps (Recognition): Cowboy for setting up the CPR class.  Gumby for completing 8k

Prayer: Crablegs, can’t recall if there were others.

Thunder at Crazy Ivan; Welcome New Fritters

Arriving at Womble at 0445, I planted the shovel flag (more than once due to winds) and took off jogging testing a gimpy hammy before EC officially started at 0505.  I cruised in at less than 100% but not deterred seeing the glow of Noxgear and headlamps in the parking lot.  I was elated to see my future fritter brothers (Doc, Modify, Cupid and WAIT – Where was R-22?)  Did he succumb to the fart sack?  We had lost a fritter wanna-be the morning before when Beater was unable to get to Disney due to a lot of stuff going on on the home front.  Pikachu, Bullseye and Aquaman had arrived for their fritter too.  It was 0530 and keeping with all AOs, Crazy Ivan began on time, Pikachu led the PAX out toward downtown for the two-mile run.  Note: Maybelline had joined the PAX for EC after hastily parking.  Running alongside the soccer fields, we noticed a silver Pathfinder coming in hot.  I cannot confirm or deny seeing sparks coming from the bottom of the vehicle after navigating over the Womble speed humps.  The driver could have had some experience as a stuntman as he adeptly handled the obstacles.  I did some research and found he had indeed done some driving in Hollywood before.  (See pic below)  Turning around, I saw it was no one other than R-22!  He sped by me as I waved him on pointing him in the direction of the PAX 100 yards ahead of me.  It was going to be a great day knowing R-22 was fritter edible!

 

FNGs:  None and No Merlots

Warm Up:  Pikachu brought the PAX into the parking lot after a nice warm-up run.  R-22 was drenched.  Cars kept coming in to the parking lot.  Anticipating a large turn out, Dauber communicated with Pikachu the night before during the First Responder Training and solidified a co-Q game plan.  In the end, 28 PAX came ready to get “thunder-strucked!”  Dauber had PAX circle up in the parking lot and got their heart rate going with 25 SSH, 10 Seal claps, 10 T-Claps, 10 Cotton-Pickers, 10 Fazio Arm Circles (F/R) and some static arm stretches.  There would be minimal running today so the warm-up focused on arms/shoulders.

The Workout:   Weinkes were created the night before (one workout focusing on Kettle bells, the other on a boot-camp style workout) and discussed as Pikachu took 14 PAX to the adjacent parking lot starting off with build a bears.  An abundance of LBCs, Merkins and Squats were thrown in for good measure.  Dauber began the kettle bell workout with a variety of Kettle bell exercises that included Swings (25), Bus drivers (15), Lawn mowers (10 L/R), Goblet Squats (10+), Figure 8s (10 L/R), Halos (10 L/R), Sumo Squats (10+).  LBCs, SSH, Mountain Climbers were thrown in breaking up the Kettle bell exercises.  Dauber called on Sir Dawgpound sharing his expertise of executing pistol exercises. The planned list on the Weinke went by the wayside as Dauber caught sight of Pikachu coming back from the amphitheater preparing to swap out for kettle bells.  The 80’s/90’s Hair Band continued in the background while Dauber led PAX to the amphitheater for some boot-camp exercises.  Alternating left/right leg step ups; Star Jumps; Merkins; Australian Mountain Climbers; Seated Chair; Balls to the Walls.  Dauber slowed things down and got the PAX stretching with various leg stretches leading to compromising positions and salty mumble chatter.  PAX were in a good mood cutting up while executing Yoga positions like pigeon and cobra.  Mosey back to the parking lot.  Timing was off as Pikachu was leading his PAX in kettle bell movements.  Dauber audibled and began prisoner lunges in the grass protecting our sensitive knees from the asphalt.  Merkins and pickle pounders were thrown in when Pikachu asked if we were going to do Build-A-Bears.  Well of course we were!  Off to the adjacent parking lot.  Build a bears were executed (unlike other group of PAX who executed 1-8 merkins), we executed 1, 2, 4 and 8 merkins (timing you know).

Mary:  Both groups of PAX circled up.  187 did not like yours truly hanging over him while I tried walking behind him near the curb trying to get a peak at the playlist.  (Sorry 187!). Pikachu was very excited looking at his playlist and seeing how close we were to AC/DC – Thunderstruck.  Some plank stretches and plank holds/pickle-pounders were executed before we heard Bon Scott/Brian Johnson lead singer scream out the lyrics to Thunderstruck.  A burpee was executed every time PAX heard the word Thunder/Thunderstruck. For those interested, there are 34X this word is mentioned.  SSH were done during the rest of the song.

Announcements:  We discussed some key takeaways from the First Responder training PAX attended yesterday. One pearl was to know where you are at all times!  When calling 911, follow and answer the Qs of the operator – don’t provide any unnecessary verbiage (the operator is filling in set fields).  Stay calm.  Assess the situation – step back, do not just jump in – You could make things worse and become a victim.  See Slack and FB for announcements!  Come out to Ground pounder and cheer on runners for 8K and 16K.

T-Claps (Recognition):  Cowboy for setting up First Responder Training!

Prayer:  Breach (wearing Breathtaker) took us out.  Unspoken, Crab Legs, Shredder, Moby’s dad…

2 Trains Leave the Station and Bullseye Makes his Mark at Crazy Ivan

With DawgPound looking for an Ivan Q on Sunday for the upcoming Friday workout, slack showed a quick hand raise from Pikachu and a later plan to exchange some kettlebells after the Paradise City workout. Pikachu indicated that he’d be looking for a co-Q (a possible VQ) to join him, and YHC offered to co-Q if he was not able to find one.

Pan to Wednesday night Thunder… I showed with my 2.0, Sprinkles, primarily based on the Pokemon Tom Brady card Pikachu offered in the pre-blast. As I arrived, I was quickly greeted by Pikachu and another 2.0-Bullseye, who I had met at U-Turn the week before. As I have been reading the backblast throughout the week, I noticed that his name keeps turning up and have been impressed by his silent demeanor and effort he is putting in. I know when I was his age, I was lucky if I made it to the bus stop on time. This guy is getting up several hours before and putting the work in and at the same time pushing all of us. Starting to see a trend here as Messi was the first 2.0 I’ve seen frequent the gloom in the early morning hours with H1N1. Same demeanor, same determination to put the work in.

Pikachu then advised, “Hey, by the way, Bullseye is co-Q’ing Friday’s workout with you. Figure out how you want to Q it up.” Crazy Ivan had been putting up some serious PAX numbers in previous weeks..ave- 16-20 and have no doubt that Dunkin Donuts stock will rise several points in the next few months as F3-SouthWake runs on Fritters. Is it the speech? Is it the Fritter? Or is it just the strong desire to get up at 4:30 on Wednesday, Thursday, and Friday and post at Possum, Disney, and Ivan for EC and Main Events?

After some discussion, Bullseye and YHC settled on a reverse Icy-Hot format, where Bullseye would warm ’em up  and cool ’em down w\Mary, while YHC would set up some ‘fun’ activites for the workout in between. With that, it was settled and looked forward to Friday.

With the anticipation of a larger group at Ivan, my instincts focused the workout on some cardio and exercises that would keep the groups together, with some pain mixed in. As I grabbed the ‘weinke,’ with the exercises and schematic of how the exercises would unfold, I noticed a large bucket of chalk on the shelf next to my car window in the garage. Taking a page out of Maybelline’s playbook from Purple Cobra a few weeks back, I grabbed 2 large chalk sticks to transfer my ‘Weinke’ to the pavement of the Ivan Lot. Hopefully the rain would hold….

Arrived to Womble to see a fleet of gazelles wearing light up vests, with several getting their Fritter EC component out of the way. Pulled into the back lot to see more PAX file in one by one, two by two. It was gonna be a great morning and was shaping up to be some record numbers. Grabbed the flag, planted it in the corner of the lot and walked back to Knight Rider, where I had left the 2 sticks of chalk. Started to transfer the weinke onto the pavement and was greeted by UTI as he ran by and commented, “I don’t even want to see the pain you are writing down right now.”

As I was writing things down with the chalk, I thought about an animated British show that I used to watch as a kid. Maybe a favorite of Brexit’s as well, not sure…called “Simon in the Land of Chalk Drawings.” In the show, Simon has a magic chalkboard and whatever Simon draws comes to life.  Sometimes Simon had to be careful what he drew because sometimes the drawings could take on a life of their own. As I sat there, writing down “Shoulder Taps,” “Pickle Pounders,” next to the ‘X,’ I couldn’t help but think that this was about to get real and almost certain to provoke some quality mumble chatter.

Started by drawing an “X” at the start of one line and an “O” on the other about 8ft apart. Then a line with an arrow pointing away from the “X” on one side and another arrow away from the “O” and diagonally toward the back of the “X” line.  The “X” line would be the plank line and the “O” line would be the Kettlebell line.

PAX arrived back from EC. Some additional PAX rolled in, Aquaman moved his truck. After all was said and done, 23 PAX punched their ticket for Crazy Ivan.  PAX then helped move the bells over behind the “O” line. We wouldn’t need all of them, but at least 12. At that point, Pikachu said it was 5:30. My watch said.. 5:29am. Informed Pikachu that he was always ahead of me so wasn’t surprised by what was showing on his wrist. With 40 seconds left before go time, YHC welcomed everyone to Crazy Ivan. This was going to be a special day as it would be co-Q’d by 2.0-Bullseye. Asked if there were any FNG’s. There was one and quickly provided the disclaimer and handed the 22 HIM over to Bullseye for the warm-up.

FNGs: Welcome Weinke (Garden Gnome’s 2.0)

Warm Up: Hot loop around the lot. Circle up for SSH, Merkins. At that point, YHC lost track of the other exercises as I was more focused on “The Natural-esque” cadence count. Bullseye had the cadence down to a science and was counting with precision. Great work!

The Workout:

After being adequately prepped for the main event, PAX were instructed to count off in 2’s. With all the 1’s lined up and all the 2’s lined up, PAX were instructed to Indian Run in opposite directions and meet up at the picnic shelter on the opposite side of the soccer fields. It was like two trains leaving the station, although the 2’s had the longer train track route, so the 1’s were instructed to squat hold for the six at the picnic shelter.

At the foot of the steps of the shelter, PAX were rejoined and instructed to find some open pavement. YHC informed PAX that he really likes time..being on time, good times, etc… so it seemed only fitting to perform some clockwork merkins. As there were 23 PAX that morning, YHC also informed the group that he likes even numbers so we would do clockworks in the following order- 2, 4, 6, 8, 10, 12. PAX continued in opposite directions on their run back to the Crazy Ivan lot. Once in the lot, PAX performed another set of clockwork merkins in the following order 1, 3, 5, 7, 9, 11.

They were then instructed to stay in their lines and line up head-to-toe with the first person in train 1 on the “X” -“plank train” and the first person in train 2 lines up on the “O”- “Kettlebell train”

First person in the “Plank Train” calls out 1 of 5 exercises (Shoulder Taps, Right Arm Up, Left Arm Up, Pickle Pounders, Mountain Climbers) for the PAX in that line to perform.

First person in the “Kettlebell train” calls out 1 of 5 exercises (Swings, Goblet Squats, Upright Rows, Squat Thrusters, WonderBras) in 15 count for the PAX in that line to perform. The real shocker of the morning was not that there were 23 PAX showing for Crazy Ivan, it was actually the cadence count performed by well…Shocker. His cadence of the word “Down” on the Goblet Squat exercises was definitely an experience…I’ll leave that one right there and urge other Q’s to call on him for a cadence count on anything that requires the word “down.”

Once 15 cadence count complete, person on the “X” in plank train bear crawls to the back of the line and joins the Kettlebell Train. The person on the “O” Kettlebell Train walks diagonally to the back of the “Plank Train” line. Once PAX successfully completed participation in each train, YHC called a rinse and PAX then did a shorter Indian Run around the Ivan parking lot and stayed in the existing lines.

Lined up one more time, but this time the “Plank Train” line would be performing 1 of 5 exercises (LBC, Low Slow Flutter, Freddy Mercury, Boat Canoes, Box Cutters) and would exchange a bear crawl to the back of the line with a crab walk. Kettlebell exercises stayed the same. Completed this second round and then YHC called another rinse\repeat. This time PAX finished the way they started with an Indian Run back to the picnic shelter directly across the soccer fields. As we started, Warbucks correctly informed the PAX to “set your watches fellas.” Somehow he knew more clockwork was coming. YHC asked for a time check already knowing it was 6:08. Did a quick set of clockwork merkins in 6 and 12 reps. Two trains went in their opposite directions back, one carrying a ‘vested’ Yogurt who instructed PAX to jailbreak it in the Indian back….this guy Yogurt-an absolute beast. Made it back to the lot for Mary with Bullseye to cool down the PAX

Mary: LBC’s, Homer to Marge, Freddy Mercury, all in perfect cadence. Have a nice day

Announcements: 1-year Anniversary at Ground Pounder on Saturday.

T-Claps (Recognition): Big Shout Out to Bullseye on first VQ. Great work and leadership! Yogurt on Breathtaker this week. Warbucks, Lipstick, Dumbo, and Yogurt earning the ‘Fritter’

Prayer: Pots’ mother-in-law who recently had surgery and Garden Gnome’s M who also recently had surgery. Prayers for healing and continued health. Prayers for all PAX and their families who may be traveling over the weekend and through next week.

1 Year Anniversary for Ground Pounder

Pax of 19 for the 1 year anniversary of Groundpounder

Foghorn, Kitty Litter, 3rd cousin, Dumbo, Mookie, Messai, Pikachu, Pumpkin Spice, Noahs Ark, Doc, Q-bert, Emeril, Dutch Over, Dauber, H1N1, 16-Bit, Deadbolt

Forceps and Breach on the Q

Warm Up: 20 counts of SSH, Good Mornings, Daisey Pickers, Imperial walkers and Hillbillies

The Workout: The workout was a Co-Q with Forceps teeing things off

Mosy over to the pavilion Split into 3 groups for some

Aiken Arms 20 dips, 10 shoulder tap planks, 15 plank jacks, and 15 hand release merkins

Aiken legs 20 Squats, 20 steps ups, 10-star jumps, and 15 mountain climbers

Akien Abs 15 American hammers, 20 ct 6 inches, 10 Rockies and 30 ct chill cut planks

Mosey over to the rock pile and grab a rock to share, 3 sets of 10 count Curls for the girls, Tricep extensions and Groundpounders rotate clockwise between sets.

2nd half belongs to Breach,

Stations of fun, Partner up for a Tabata style 30 seconds of work followed by 10 seconds to rotate. Partner 1 uses the tool and partner 2 does merkins.

Station 1 Firehose front squat, Station 2 Pain stick truck twist, Station 3 Fire hose back squat, Station 4 Pain stick sumo squat, Station 5 Tire flip, Station 6 Pain stick overhead squat, Station 7 Med ball throw and med ball slam, Station 8 Sledgehammer ax chop, and battle rope waves. Station 9  Pain stick up and over twists

Mary: Pax callout exercises, squats, homer to marge, Freddie Mercury’s, and heels to the heavens

Announcements: First responder training on Thursday check the socials for details, Apr 29th workout in Durham check the socials for details

Prayer: COT: Crab legs and Shredder, that all have a great Easter with family and friends.

Partner Ball Kicks

YHC peeled in at the last possible minute after fart sacking through EC (good job Slide Rule, Pablo, & U.T.I!) to a very full parking lot that included some old familiar faces. A quick round of hellos and we were into warmup.

FNGs: N/A
Warm Up:

SSH x10 IC

Imperial Walkers x10 IC

Lap around the parking lot consisting of butt kickers, high knees, and finishing with frankenstein walks (or ball kick walks if you’re too close to the pax in front of you).
The Workout:

Lots of good miles ran this morning with some great picking up the six action by Lipstick and Cowboy. Way to be boys.
Mary:

Numerous double downs for Ground Pounder’s 1 year anniversary.
Announcements:

First responder training. See online.
T-Claps (Recognition):

Lipstick & Cowboy for picking up the 6. This is what makes us more than just a run club – remember it!
Prayer:

Banana Seat’s neighbor. Unspoken.

Tabata Time

There was a ton of HIM ready for Crazy Ivan workout this morning. YHC was running slightly behind from setting up the action. Planned for 20 max and had 26 (1 that was running solo), so last minute changes were needed. We had 2 FNG’s that were given the low down on how this F3 thing works. YHC put on breath taker for the last time this week. It was 0530 so let’s get to work.

EC:
Tons of guys

Fritter Foundation Inductees:
Blue Hen & Brony

Warm Up:
Started out with a quick count to get us in small groups of 4. There was one group of 5.
SSH x20 IC
Small group indian run to opposite side of parking area
Jump lunges x10 IC
Indian run backside of lot, return to start
Shoulder raises front then side x20 IC
Daisy pickers x10 IC
Good mornings x10 IC

The Workout:
Mosey down to playground
Tabata Time – rotate to each station 2:30 of strong work then 0:30 break to rotate
6 stations, 5 groups of 4 and 1 group of 5 (YHC lost a member to the crapper for about the first 10 mins)
1 – Morning wood with kettle bells
2 – Partner lat pulls at bars (partner up and hold legs, keep back straight and pull up)
3 – Kettle squat hops cone to cone with 10 wonder bras at the end of each cone
4 – Jump ropes and rotating battle rope every 30 secs
5 – Agility ladders with a burpee at the end of each pass
6 – Merkins and plank jacks x10, continuous R&R for all the exercises until air horn blows to rotate

Mary:
We didn’t have enough time for all of Mary so we did a few quick ones.
Obliques with kettle bell x10 IC, switch sides
American hammers with KB x10 IC
Superman (with KB but that failed) x10 IC

Announcements:
Check FB & Slack, link coming for Dad’s camp, Fire Dept training set up by PacMan aka Cowboy

T-Claps (Recognition):
Is it ok for YHC to call himself out? I was battling a cold/pollen blend all week and wearing breath taker. This was the toughest workout week I have had in a very LONG time. BT is a beast and you don’t realize it until you wear it. At each AO I posted this week, there was a 30 sec blurb about Testicular Cancer Awareness. We can donate funds to help the society spread the message of the importance of checking yourself regularly. Key task for the month is for each PAX member to make a habit of checking the jewels for any changes. See slack and FB for details on how or just google it. YHC plans to posts to as many different AO’s this month to spread the message.

Prayer:
Pikachu and his episode at Tapline, Crab Legs, Shredder, BS results from CT scan (all clear)

Great to see so many HIM posting today! Apologies for being a bit flustered to start but wasn’t expecting that turn out. It worked well and hope that you broke a sweat today. Thanks to Sir Dawgpound for allowing me to lead my first Q at Crazy Ivan and my last day in BT. Good luck to Yogurt who gets the enjoyment of wearing BT next week with a winning bid of $120. Welcome Pace and Snap (FNG’s). It was real and it was fun but it wasn’t real fun.

BS Out!

Gotta Catch Them All

EC: Emeril, Yogurt, UTI, Skidmark, Midget, Pablo, Warbucks, Full House, Crosby, Cowboy, Shamwow, Aquaman, Dawgpound

After Workout Sprints with Yogurt: Yogurt, Pablo, Midget, Emeril, UTI, Warbucks, Aquaman, Katniss, Shamwow

Warm Up:

Circled Up for some nice Side Straddle Hops.

Then we counted off by fours creating five teams of four and one team of three. The teams would be doing Indian Runs for the rest of the warm up and the workout.

Indian Run up to the Ticket Office. Did YHC favorite Good Mornings. It was a beautiful morning already and the good mornings just made it better.

Indian Run to the corner. Did some Hairy Rockettes to stretch out those legs.

Indian Run to the basketball court to do the Sir Fazio Arm Circles along with squats.

Indian Run to the start of the workout.

The Workout:

Stack Em up Indian Run Suicides:

The Stack:
5 Burpees
10 Hand Release Merkins
20 Monkey Humpers
30 LBCs
Stairs / 5 Burpees
2 Trips Hop up Right Foot
2 Trips Hop up Left Foot
2 Trips Hop up Both Feet

Once everyone finish we played the first game of Gotta Catch Them All. — Thank you Cowboy for the initial idea.

The team that finished last in the Indian Run Suicides had zero burpees to do. The chaser team did 10 burpees. Every other team did 5 Burpees. The goal was to Indian Run from the bottom of the ramp around to the basketball court. When the chaser caught you 5 burpees each.

The Teams:

Team Mew: (chasers)

Lucky Charms
UTI
Aquaman
Shamwow

Team Squirtle:

M4L
Pablo
Glass Jaw
Warbucks

Team Togepi:

Pac Man
Pumpkin Spice
Short Pole
Emeril

Team Ditto:

Yogurt
Cowboy
Spanx
Wiggle

Team Koffing:

Buford
Crosby
Skidmark
Particle Board

Team Slowpoke:

Dawgpound
Full House
Katnis

It looks like team Koffing made it without being caught. Team Ditto was caught at the very end.  Excellent job guys.

Mary:

Circled up for the following.
Squatter’s Pyramid
Squat Pulses with Lunges — I asked the pax for friendly numbers.  I got no number lower then an

Announcements:

See Facebook and Slack

T-Claps (Recognition):

Warbucks — Cooper Ridge 10K 47:06  Pace of 7:32.  Great job!!!!

Prayer:

Crablegs and his trial opportunity tomorrow
Shredder and his recovery
All Pax that where not there but want to be out with us.

Possible Intervention!!!

11 I think for EC  with 1 going for the Fritter.  And 28 for field trip. I apologize if I missed anyone.

Warm Up: jog to storage center parking lot.  20 SSH, daisy pickers, good mornings, arm stretches and 10 burpees oyo to get blood flowing.
The Workout: jog to Aviator our door lounge for 20 erkins and dips and then with Pikachu motivation 40 derkins.  Mosey to new coffee shop for some 7’s.  This included (wolverines) merkin, one leg to elbow, merkin, other leg to elbow, merkin and jump up. Opposite side of lot we did alternating hand wall planks.(for lack of name).  With lunges  in between exercises.

Mary:mosey back to courts for pickle pounders, Freddie mercuries, dying cockaroaches, wwII, pigeon stretch, lower back stretches, andHalf a nice day.
Announcements:slack, F3 Dads Saturday@ Womble@9, quest q’s at Kenny’s grave and Disney.
Prayer:Moby’s family and father, crab legs medical treatment.

 

 

Carry Each Other’s Burdens

EC: Emeril, Skid Mark, Nemo, Dumbo, Maybelline, Dawg Pound

Warm Up:

Lap around the lot then some standard warm-up exercises: SSH, Imperial Walkers/Hillbillies, Good Mornings, Sir Fazio Arm Circles.  One more lap around the lot.

The Workout:

Grab all of the gear (2- 3″ firehose logs, 2- 3″ firehose bundles, numerous kettlebells).  The journey we set out on included one lap around the soccer field with various pain stations.  The gear was only carried and not used at any station, this will be explained later.  First stop was at the stage, box jumps and B2W.  Second stop playground, pull ups and merkins. Third stop shelter, Urkins/Derkins/dips/squats.  Fourth stop tennis court, suicides/11s (people’s chair/merkins)/suicides.  Fifth stop along the path for some Broke Back merkins.  Walked back to flag and put gear in the middle of the circle to start Mary.

Mary:

Low slow flutter and LBCs

Announcements:

North/South Convergence Saturday, 30 March.

Check the Slackbook

Prayer:

Maggie/Clay/Crab Legs Always/Unspoken/Happy Birthday Roger Roger

Life Tips by CHiPs: All of the gear was carried throughout the workout to demonstrate the many burdens that we carry around daily.  The gear was not used during the exercises, but hauled from location to location on purpose. This was to demonstrate how meaningless it is to carry our burdens around endlessly, and by doing so, it weakens us mentally and physically for the important moments in life that we need all of our strength to tackle. It is a reminder that we are much stronger when we are not carrying our burdens around alone.  We as men are fixers and never want to appear weak, so we try to fix our hurts by ourselves (alcohol/porn/other addictions) and think that appearing like we “have it all together” it makes us look strong.  Well, that’s a lie!  Paul tells us in Galatians 6:2, “Carry each others burdens, and this way you will fulfill the *law of Christ (*Golden Rule).  We must have men in our life that we can talk to about our hurts/struggles/thoughts, and in so doing we “carry each other’s burdens.”  The enemy, Satan, prowls around like a roaring lion seeking someone to devour.  His main objective is to “steal, kill, and destroy” the very thing you hold dear.  We are constantly under attack and need to be ready.  Therefore, I challenge each PAX to find another man in their life that they can talk to and form a shield lock with when the crap hits the fan.