9/14/17
QIC: Laces Out (Respect)
Pax: Flemish, Ohms, Prosciutto, Mudslide, Best in Show, Rainman
AO: Hill City
Conditions: 63 and no rain!
Post Hurricane beatdown following devastating Hurricanes through Texas, Louisiana, the Caribbean, Florida and the Southeast US. As Disaster Relief teams are responding, YHC decided to run with a RELIEF theme for the workout in the gloom.
Disclaimer then mosey near baby hill.
Warmup
15 SSH
15 Merkins
15 plank jacks
15 imperial walkers
15 High knees
15 wide high knees
15 SSH
The Thang
Circuit 1: Hurricane R.E.L.I.E.F.
R-osalita 20 (IC)
E-Everest up Mt Medoriama (lunge with right leg/squat then lunge with left leg/squat etc to the top)
L-LBC 50 oyo
I-Inch Worm from one light pole to 3rd light pole
E-Everest (same as above on baby hill)
F-Freddie mercury 20 (IC)
Mosey to the river and grab a rock for
Bonus R: Rockees (burpees using rock to do push up and hop up over head) 10 oyo
Circuit 2: Rock cycle
High Curls 10
Full curl 10
Lower curl 10
6Mom
Round robin MOM with call outs from the pax:
Ohms-15 Dying Cockroach
Mudslide-15 Crunchy Frog
Rain man-15 Pickle Pounders
Prosciutto-12 Hollywood (both sides)
Best in Show-15 Freddy Mercury
Heading back to the Love Shack, YHC called an Indian Run. Mumble chatter about the pace being on target for 24 min mile! Pax picked it up a little.
Had just enough time to do a little arm workout: LBAC 15 (front/back), Overhead Press 15, Moroccan Nightclub 15
COT
Countarama
Namearama
There are many storms in life. Physical storms like the hurricanes, emotional storms and spiritual storms. We are either in a storm, coming out of a storm, or getting ready to j to a storm. We all need Relief. Psalm 4:1 reassures us that we can call on Jesus and he provides relief! Doesn’t always look like we want it to. Sometimes allows us to go through a storm and provides his presence!
Four Corners
QIC-Laces Out (Respect)
PAX-Angus, Ohms, Mudslide, Stairmaster, Prosciutto, Rainman, Toughskins (from F3Charlotte), Lazy Boy, FNG-Best in Show, FNG-Genie
AO: Hill City
Conditions: 54 degrees and chilly
YHC recovering from tweaked calf decided to focus on arms and abs with some running today. The PAX were ready to work hard with some new faces!!
Warmup
15 SSH
15 lunges
15 SSH
15 squats
15 SSH
15 mountain climbers
15 SSH
The Thang
Due to sprinklers at Mt Madoriama, YHC moved first circuit to baby hill for a four corners workout.
Circuit 1: Baby Hill Four Corners
25 Flutter Kicks
Run to next corner
25 Merkins
Run to next corner
25 Carolina Drydocks
Run to next corner
25 LBC
Rinse and repeat three times for 100 total of each exercise.
Circuit 2: Super 21
1 squat
Run to next park bench (about 30 yards)
20 BBS
Run back to first bench
2 squats then run to next bench 19 BBS
Rinse repeat in reverse order till 20 squats /1BBS totaling 21 each time.
Used all our time and did enough ab work, so we skipped MOM.
COT
countarama/namarama
John 1:1, 14 and 3:17 Jesus is the living Word of God who took on flesh and came not to condemn by to save. We have discussed the need to be intentional about reading God’s written Word daily. Be intentional to read the written Word and share the message of salvation in the living Word today! One way to get better!!
praying today for:
those in path of Hurricane Irma in Florida (several with family members there)
Rainman-praise for cardiologist report
Feel the Burn
When: 8/10/17
Where: Hill City
QIC: Laces Out
Pax: Stairmaster, Angus, Ohms, Mudslide, Snowflake, Rainman, ChooChoo
Conditions: 73 degrees, humid and threatening rain (which held until our COT was over)
Disclaimer as we mosey to the Great Hall, due to our homeless friends getting some shut eye at the Love Shack. YHC decided to avoid much running today because of a tweaked hammy, but replaced with a heavy dose of leg exercises to make up for it! Shout out to Angus and Snowflake for doing pre-post run of 2.5 miles.
Warm up
SSH 20 IC
Mountain climbers 15 IC
Squats 20 IC
Little Baby Crunches 15 IC
SSH 20 IC
The Thang
Mosey to the benches on the Riverwalk, with beautiful backdrop for our first circuit of the day.
Circuit 1
The pax partnered up for a “feel the burn” Dora consisting of:
Incline merkins 100
Big Boy Sit-ups 200
Squats 300
While partner lunged around the landscaped island, other partner began exercises. Switch and pick up the count where other left off to 100, 200, 300. Plank when finished until all Pax were done.
Mosey over to the big circle in Coolidge Park for a Light Pole “Duck-Bernie” circuit.
Circuit 2
Starting at the first light pole each pax did Bernie Sanders to the next light pole, knocked out 10 merkins, then Duck Walked to next light pole and did 10 merkins.
Rinse and repeat around the big circle.
After 18 light poles, it was time to mosey back to the love shack.
5MOM
YHC decided to do a round robin and had the following lead an exercise of choice:
Angus-Freddy Mercury 15
Rainman-Flutter Kicks 15
Omms-LBC 15
Snowflake-Hello Dolly 15
Mudslide-Rosalita 15
COT
Countarama, namarama
Devo- “Hope” is the word of the year for YHC and verse of year: “May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.” Romans 15:13
Prayer-
Stairmaster: Pastor’s wife Tonya-cancer surgery recovery
ChooChoo: grandmother cancer
Angus: wife pregnancy
School starts today
Disclaimer as we mosey to the Great Hall, due to our homeless friends getting some shut eye at the Love Shack. YHC decided to avoid much running today because of a tweaked hammy, but replaced with a heavy dose of leg exercises to make up for it! Shout out to Angus and Snowflake for doing pre-post run of 2.5 miles.
Warm up
SSH 20 IC
Mountain climbers 15 IC
Squats 20 IC
Little Baby Crunches 15 IC
SSH 20 IC
The Thang
Mosey to the benches on the Riverwalk, with beautiful backdrop for our first circuit of the day.
Circuit 1
The pax partnered up for a “feel the burn” Dora consisting of:
Incline merkins 100
Big Boy Sit-ups 200
Squats 300
While partner lunged around the landscaped island, other partner began exercises. Switch and pick up the count where other left off to 100, 200, 300. Plank when finished until all Pax were done.
Mosey over to the big circle in Coolidge Park for a Light Pole “Duck-Bernie” circuit.
Circuit 2
Starting at the first light pole each pax did Bernie Sanders to the next light pole, knocked out 10 merkins, then Duck Walked to next light pole and did 10 merkins.
Rinse and repeat around the big circle.
After 18 light poles, it was time to mosey back to the love shack.
5MOM
YHC decided to do a round robin and had the following lead an exercise of choice:
Angus-Freddy Mercury 15
Rainman-Flutter Kicks 15
Omms-LBC 15
Snowflake-Hello Dolly 15
Mudslide-Rosalita 15
COT
Countarama, namarama
Devo- “Hope” is the word of the year for YHC and verse of year: “May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.” Romans 15:13
Prayer-
Stairmaster: Pastor’s wife Tonya-cancer surgery recovery
ChooChoo: grandmother cancer
Angus: wife pregnancy
School starts today
Laces Out VQ
Conditions: Clear skies with a 72 deg. F mild air
Happy 31st Birthday to Snowflake and Congrats to Delta on his 15th Anniversary!!
This special Thursday morning began with 11 PAX posting at Hill City. This day was special because today was the Cherry Blast Virgin Q for Laces Out (RESPECT). The HIM was super excited for his first Q and his opportunity to lead a great group of men through an awesome workout. The morning started out with a little 0530 stretching and the delivery of the Disclaimer. Then the real fun began…a lot of running and a Walnut Street Bridge workout was in the plans!
Here’s what went down:
THE THANG:
The workout started with a short mosey to The Great Hall for a warmup.
SSH x 12 IC
Squats x 20 IC
Imperial Walkers x 20 IC
LBAC (FWD/REV) x 15 IC
Shinooks x 15 IC
SSH x 15 IC
Once the blood was warm and flowing through the bodies of the PAX, Sir Q led us PAX on another mosey through Coolidge Park and over to the Walnut Street “Walking” Bridge (I assure you that no “walking” would take place on this day at the bridge). We were informed from the get-go that today would be a running day…no worries, the PAX seemed open to running and were ready to take on the challenge.
Circuit #1
– Round 1: Complete 10 Burpees OYO, then mosey to a 1/4 the way across the bridge.
– Round 2: Complete 20 Merkins OYO, then mosey to 1/2 the way across the bridge.
– Round 3: Complete 30 BBSU OYO, then mosey to 3/4 the way across the bridge.
– Round 4: Complete 40 Squats OYO, then mosey to 3/4 the way across the bridge.
– Round 5: Complete 10 Burpees OYO, then mosey to the end of the bridge.
Rinse & Repeat on the way back across the Bridge
When the Bridge Beatdown was complete, wetook a little mosey back through Coolidge Park to the Riverwalk. We were ahead of schedule due to the hard work from the PAX. So HIM improvised and added some lunges mixed with more running.
Lunge to first light pole
Run 3 light poles
Lunge 1 light pole
Run 3 light poles
Rinse & Repeat until the end of the path
We then took another mosey toward the Love Shack and to the top step where the Swamp Thing resides.
Dips x 12 IC
Incline Merkins x 12 IC
Rinse & Repeat x 2
Once the arms were burning HIM decided to work another body part to close the day with some 3MOM…
Flutterkicks x 12 IC
Hello Dolly x 12 IC
Freddie Mercury x 12 IC
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
Prayer Requests:
Snowflake (Dr. Appointment for broken elbow)
Pumpkin (Mission Trip)
Mr. Clean (2 year old son’s leg)
Laces Out (Upcoming Mission Trip)
Delta (Upcoming Mission Trip/Camp)
Angus (Moving Day & Wife expecting a baby)
“ Proverbs 16:9 – ”In his heart a man plans his ways, but God directs his steps.”
HIM shared about his son’s journey with his heart disease (appreciates the many prayers lifted up for him). His plans were altered, but he has trusted God’s new direction for his life and lives to please Jesus. We all have our plans, dreams and hopes, but sometimes God directs us in another way. Let’s follow God’s direction even as we make our plans today and bring glory to Jesus!