Author: f3thecount

QIC: The Count

Date: 04/01/2019

PAX:Geek Squad, Hector, Lugnut, Milkman, Picasso, Truck Yeah

AO: The Huey

COP

Mosey around track to back parking lot, SSH, Willy Mays Hayes, LB Arm Circles, Forward Fold.

The Thang

10 Stations: Burpees, Squats, Curls (30LB), Flutter Kicks, Tricep Extension(30LB), Lunges, Imperial Walkers, Plank Jacks, Merkins, Overhead Press (30LB).

All Stations are AMRAP while PAX at Burpee station does 10 Reps and sounds off to rest of PAX to AYG to next station. Rinse and Repeat until 3 rotations are complete.

All PAX line up and AYG approx 25 yards perform Bobby Hurley and AYG back. Rinse and Repeat 2 times. Last Sprint is AYG approx 50 yards perform Bobby Hurley and AYG back to start.

Mary Go Rounds – 5 Minutes of Mary (IC-10)! American Hammer, Freddy Mercury, Flutter Kicks, Hello Dolly, LBC, Dying Cockroach, Canoe’s.

COT

Praise and Prayer request . Yesterday in Church I was reminded, at a time that I needed it, that there is life after death, and we’ll be reunited with our loved ones in the Kingdom. The Transfiguration in Mark 9:1-13 reinforces that. I personally have dealt with a lot of death of family and friends, it will happen . I know there will be a wonderful reunion in our Heavenly Kingdom. Remember there is no expiration on a birth certificate. When that time comes will you be ready?

Moleskin

The PAX worked hard and modified where necessary. Wasn’t a lot of Mumble Chatter, but the effort was strong and cardio was a butt kicker!! Great start to the week!

News

Boneyard and Hill City tomorrow.

Recent Backblasts

Date: 03/07/2019
QIC: The Count
PAX: Ducktales, Geek Squad, Hasbro, Hector, Milkman, Mr. Clean, Pumpkin, Radiohead, Saddlebags, She-Shed, U-Turn
AO: The Huey

Conditions:

28 degrees, calm and dry

The Disclaimer:

I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury. If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey around track to Back P/L –  Warm Up: Sprinkler, Windmill, Tappy Taps, Finkle Swings   

The Thang – Millenial

Goal is a total count of 2000 total reps as a team. The full pax does 100 reps each of a called exercise, then runs a 100m lap back to a point where they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the pax together. The last cycle, which is always burpees, is done together (We ended up doing Burpees for a solid 4 minutes before time ended.
Cycles: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Imperial Walkers; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees.  Named as year 2000 is within the time period around which the Millenial generation was born.
Let me say the mumble chatter was strong today, and mostly because Radio-Head saved me from being up close and personal with a “Land-Mine.”  In this case it was a spent condom!  I of course directed everyone to move several feet from that point!  From that point forward, the barbs and jabs were flying!  At one point I recall Mr. Clean threaten to stuff Geek Squad into that “Land-Mine”…and of course there were a few, “That’s what she said” as well.  All in all it was a fun and enjoyable workout!

CIRCLE OF TRUST (COT):

Counterama, Namerama, (No FNG’s)
Prayers and Praises for our families and those who could not be with us.
BALL OF MAN!

Moleskin

Came from today’s reading from “Forward Day by Day”:  Psalm 37:1,3. Do not fret yourself because of evildoers; do not be jealous of those who do wrong.  Put your trust in the Lord and do good; dwell in the land and feed on it’s riches.
Most days I haven’t been out of bed very long before I catch sight of a headline on my phone or the front page of the newspaper and plunge headlong into fretting because of evildoers.  This seems a particularly dark time in our country.
Surely, we aren’t supposed to let evil have it’s way while we sit back and wait for God to make the bad guys “wither like the grass.”
The psalmist’s advice is quite clear: Trust in the Lord. God is in charge of the endgame.  Do good, boldly resist evil, and work for justice, mercy, and peace.  We are reassured that “there is a future for the peaceable,” and “the future of the wicked is cut off.”
Trust. Do good. Don’t fret.  

Date: 02/25/2019
QIC: The Count
PAX: Ducktales, Fissure, Geek Squad, Hasbro, Milkman, Mr. Clean, Radiohead, She-Shed, U-Turn
(10 Total)
AO: The Huey (Veterans Park)

Conditions:

37 degrees, still, and dry (everything but the ground)

The Disclaimer:

I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury. If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey around track to Back P/L –  Warm Up: SSH, Abe Vigoda, Nancy Kerrigan w/baby arm circles, Imperial Walkers   

The Thang

5 Stations/10 Exercises – Partner Up (two to a station) – Background 70’s and 80’s Classic Rock to keep everyone motivated.

1. SSH/PlankJacks – 1 Partner counts (IC-10) SSH while 2nd Partner does PlankJacks – Switch – rinse and repeat until song is over or Q says to move to next station.

2.  Overhead Press/Lunges (Both with 30 Lb Coupon) – 1 Partner counts OverHead                    Press (10 Reps) while 2nd partner does alternating lunges.  Switch – rinse and                      repeat until song is over or Q says to move to next station.
3.  Imperial Walker/Burpee – Partner 1 counts (IC- 10) Imperial Walkers while Partner            2 conducts Burpees.  Switch – rinse and repeat until song stops or Q says to move to            next station.
4.  Merkins/Squats – Partner 1 does 10 signal count Merkins while Partner 2 does                      single count Squats.  Switch – rinse and repeat until song stops or Q says to move to            next station.
5.  Bicep Curls/Tricep Ext – (25 lbs coupons) – Partner 1 does 10 Bicep Curl while                        Partner 2 does Tricep Extentions. Switch – rinse and repeat until song stops or Q                  says to move to next station.
After all pax have rotated through the 5 stations – Mosey to one end of P/L and do AYG Shuttle run of 25 back, 50, back, 75 back.  Proceed back to Circuit Circle and Rinse and Repeat.
Mary’s – 5 Min of assorted Mary’s

CIRCLE OF TRUST (COT):

Counterama, Namerama, (No FNG’s)
Prayers and Praises for our families and those who could not be with us.

BALL OF MAN!

Moleskin

Remember no matter how bad things seem to be, there is always someone else that is going to have it worse.  Don’t be discouraged or get mad at the situation or person.