Author: William Taylor

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Racetrack 2021/6/2 – Focus on the Form

PAX: Penny Loafers, Wedding Singer, Olan Mills, Not a Sport, Nurse.Rachet, Merida, Black Widow

QIC: Boone’s Farm

Since we were going to be in parking deck anyhow, YHC decided to meet there to start.  Disclaimer

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10

Thang:

Mosey to up stairs to level 5 across, then back down stairs to level 1 up to bottom of ramp to level 2

Upper Body

  • Merkins x20
  • Dry Docks x20
  • Werkins x20
  • backpedal up ramp
  • sprint straightaway together

at level 2

Lower Body

  • Jump Squats x20
  • Iron Mikes x20
  • Mountain Climbers x20
  • repeat backpedal and sprint on next level

at level 3

Core

  • LBC x20 IC
  • American Hammers x20
  • Flutter Kicks x20
  • repeat backpedal and sprint on next level

RnR thru 3 rotations of each exercise going down stairs at level 5 back to bottom.  After third round, mosey back down ramps, sprinting the straightaways back to start

Attempt to superset large muscle groups for extra burn along with sprints for extra intensity.  I don’t know about anyone else but it worked on me, particularly after Murph on Monday.

Always an honor to lead.

Boone’s

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Purple Cow – 2021/4/19

PAX: Leatherneck, Umbrella, Toga, Penny Loafers, Not a Sport, Faulkner, Venus, Nurse.Ratched

QIC: Boone’s Farm

Mosey to GWP parking lot.

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10

Thang:

Mosey to playground for:

  • 5 pull-ups
  • 10 swerkins
  • 15 dips

RnR x5

Mosey to parking lot and partner up:

Partner 1 run lap around parking lot perimeter while Partner 2 is working thru exercises combined totals; flapjack until complete

  • 50 burpees
  • 100 merkins
  • 150 squat jumps
  • 200 LBCs
  • 250 flutter kicks (4-count, or 1000 for Leatherneck)

All in, mosey back to parking lot with AYG up hill to parking lot.

Great work by all to get the week started right.

Prayers for Toga’s friend’s family dealing with his sudden death from heart attack.  Remember our hope is not optimism or a wish, but it is grounded in the reality of what Jesus has accomplished in his life, death and resurrection, so we wait with patience for the culmination.

Always an honor,

BF

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Racetrack – Golden Glutes Beatdown 1/27/2021

PAX: Umbrella, Black Widow, Olan Mills, Wedding Singer, Ponzi, Ginger, Double Check, Moving On Up, Faulkner, Venus, Leatherneck, Hugs not Drugs, Nurse.Ratched, Not-a-Sport

QIC: Boone’s Farm

Conditions: nice crisp 35 degrees

WOR:

Mosey to parking lot next to parking deck

  • SSH x20
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10
  • But-kickers half parking lot x2
  • High knees half parking lot x2

Thang:

Mosey to parking deck stairs

  • 20 merkins, lap 1 up stairs, 5 burpees, down stairs
  • 20 merkins, 20 storm squats, lap 2
  • 20 merkins, 20 storm squats, 20 dry docks, lap 3
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, lap 4
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, 20 Iron Mikes (1 is 1 rep), lap 5
  • 20 storm squats, 20 dry docks, 20 WWI, 20 lunges, lap 6
  • 20 dry docks, 20 WWI, 20 lunges, lap 7
  • 20 WWI, 20 lunges, lap 8
  • 20 lunges, lap 9

Great work by all this morning. Great coffeeteria  fellowship after. Umbrella is going to post a service opportunity on Slack for 3/6.  Leatherneck is going lead 2 hour ruck/workout 2/6.

Always an honor,

BF

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Black Belt Training – 2020/12/21

PAX: Wedding Singer, Olan Mills, Toga, Blackwidow, Venus, Hugs Not Drugs

QIC: Boone’s Farm

Disclaimer and mosey to the BHS track for 1 lap warm-up for work on football field:

Thang:

My kids are training for their Tai Kwon Do black belts, and in addition to all the kicks, etc there is other physical accomplishments that they are training for so the PAX had the chance to participate with some add-ins:

  • SSHx25 IC
  • sprint to 50 yard line
  • Merkinsx20
  • sprint to opposite end zone
  • WWIIx20
  • sprint back to 50
  • squatsx20
  • sprint back to end zone
  • RnR for 8 total rounds

Had to cut off after 8 rounds for time, Mosey to start

Announcements: Umbrella 12 days of Christmas meet at top of parking deck for Racetrack. Prayers for Wedding Singer’s daughter and uncle with COVID. Continued prayers for Umbrella’s family.

Thankful Advent gives us opportunity to reflect on promises fulfilled and also look toward yet to come.  Our hope is not in princes but the One who is truly unshakable regardless of circumstance.

Always an honor to lead.

Boone’s

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Purple Cow 2020-11-16

PAX: Toga, Not a Sport, Penny Loafers, Nurse.Ratched, Wedding Singer, Hugs not Drugs, Venus, Boone’s Farm

QIC: Boone’s Farm

WOR:

  • SSH x20
  • BAC x10 F/R
  • Squats x10
  • Merkins x10
  • Scorpion x10

Thang:

Mosey to GWP path stopping periodically along the way for:

  • Burpees x10
  • Iron Mikes x20
  • American Hammers x30
  • Mosey
  • Pull-ups x10
  • Merkins x20
  • LBC x30
  • Mosey
  • Squat Jumps x10
  • Mountain Climbers x20
  • Flutters x30 IC
  • Mosey
  • RnR x3

 

All in, finished with indigenous peoples run back to parking lot. Prayers for Wedding Singers uncle with COVID in hospital, Nurse.Ratchet, co-worker Dad with mass behind eye, traveling safety and difficult family conversations over thanksgiving, particularly this year.

Great work by all to get the week started right.

Always an honor,

BF

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Racetrack 11/4/20

PAX: Umbrella, Faulkner, Penny Loafers, Wedding Singer, Olan Mills, Nurse.Rachet, Toga, Blackwidow

QIC: Boone’s Farm

Disclaimer and mosey to the park for:

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10

Thang:

Mosey to pull-up bars

  • Pull-ups x10
  • lap around racetrack
  • RnR for 3 total rounds

Mosey to stairs at far end of racetrack for 7’s with Burpees at bottom, run up stairs,

  • Burpees x6, run up stairs, APD x1, run back down
  • repeat burpees x5, APD x2, etc finish at top

Mosey to parking deck for DORA, partner 1 does exercise while partner 2 backpedals up ramp (it is a great day to honor politicians), runs straightaway then back down, flapjack

  • Merkins x100
  • Squats x200
  • LBC x300

Mosey back to start.  Finish with 30 4-count flutters IC

Announcements: Book study Celebration of Discipline 11/13/20 at Panera. See slack posting for details. Prayers for Nurse.Rachet’s co-worker Clayton’s dad with mass behind eye. Prayers for our country that leaders would rise up.

Our hope is not in princes but the One who is truly unshakable regardless of circumstance.

Always an honor to lead.

Boone’s

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The Racetrack 2020-9-30

PAX: Hugs not Drugs, Umbrella, Faulkner, Venus, Penny Loafers, Wedding Singer, Olan Mills, Not a Sport, Tampa Libra, Nurse.Rachet, Offshore, Toga

QIC: Boone’s Farm

Disclaimer and mosey to the base of Mt. Parking Garage.

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10

Thang:

Mosey to inside parking deck at bottom of ramp to level 2

  • Burpees x20
  • backpedal up ramp
  • sprint straightaway together

at level 2

  • Merkins x40
  • repeat backpedal and sprint on next level

RnR with

  • Squat jumps x60 (level 3)
  • LBC x80 (level 4)
  • 4-count flutters IC (level 5) – quite popular

After sprint at top of deck, mosey back to bottom for round 2:

RnR with

  • Burpees x10
  • Merkins x20
  • Squat jumps x30
  • LBC x40
  • flutters x50

Mosey back to start right on time.

Announcements: Umbrella and Toga leading book study. See slack posting for details.

Great to be back in the saddle and always an honor to lead.

Boone’s

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COVID-19 Racetrack 2020-3-12

PAX: Ochocinco, Umbrella, Faulkner, Old Fashioned, Soft Serve, Not a Sport, Backlash

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10

Thang:

For those of us with kids in Wil-co schools out from COVID-19 reported in the county, we wanted to spread the joy.

Mosey to park for

  • pull-ups x19
  • Run 1 lap
  • RnR

Mosey to bottom of parking deck.  x19 of each exercise run up stairs to top of deck, run across top, down other stairs

  • C – Carolina DD
  • O – Original Merkins (creative license)
  • V – V-Ups
  • I – Iron Mikes
  • D – Dolly (Hello Dolly’s)

Completed 6 rounds before heading back to parking lot to finish.

Great work by all. Remember those who are sick and need of healing, those mourning over loss; we also are joyful with Not a Sport’s daughter becoming communicant member.  We grieve with those who grieve and rejoice with those who rejoice.

Always an honor,

BF

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Racetrack 2/12/20 – Saint Valentine’s Day Massacre

PAX: Ochocinco, Tampa Libra, Blackwidow, Toga

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R

Thang:

Run up stairs, across 5th level, down other stairs, back across bottom of deck

Mosey to bottom of 1st level ramp.  After every 2 exercises backpedal up ramp, run straight away to next level.  RnR to level 5, run down stairs, RnR thru exercises, each exercise x14

  • S – Storm Squats
  • A – AL Prom Dates
  • I – Iron Mikes
  • N – Never Cross Dolly (Hello Dolly’s with Iron Cross)
  • T – Tempo Merkins IC
  • V – V-Ups
  • A – Alternating Shoulder Taps
  • L – LBCs
  • E – Elevated Leg Kicks (Flutters) IC
  • N – Nolan Ryan’s
  • T – Tempo Merkins IC
  • I – Iron Mikes
  • N – Never Cross Dolly
  • E – Elevated Leg Kicks IC
  • S – Spiderman Merkins (Peter Parkers)
  • D – Diamond Merkins
  • A – AL Prom Dates
  • Y – Yurpee (Clerkin with 2 jump tucks)
  • M – Mountain Climbers
  • A – Apolo Ohno
  • S – Squats
  • S – SSH
  • A – American Hammers
  • C – Carolina DD
  • R – Reverse Crunch
  • E – Elevated Leg Kicks IC

Completed last round up ramps with each of the 4 Pax choosing exercise and heading back to bottom of deck to finish.

Great work by all. Remember those who are sick and need of healing, continue to lift one another up to be more engaged and impactful in relationships with wives, kids, co-workers, employees, churches

Always an honor,

BF

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Racetrack 1/15/20

PAX: Umbrella, Not a Sport, Ochocinco, Old Fashioned (FNG Luke Duncan), Old Hickory, Barney Fivel, Tampa Libra, Offshore, Bagger Vance, Faulkner, Blackwidow, Soft Serve,

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10

Thang:

Mosey to parking deck.

  • 20 Iron Mikes
  • 20 Dry Docks
  • 20 Alt Should Taps
  • 20 Mountain Climbers
  • 20 LBC

Run up stairs, across top deck, down other stairs, back across bottom of deck

RNR x5

Mosey to 2nd level, partner up

Partner 1: backpedal up ramp, run back down

Partner 2: exercises (combined, flapjack when P1 finished)

  • 100 Merkins
  • 200 Squats
  • 300 Flutter kicks

Head back to parking lot to finish.

Great work by all. Kuddos to Ocho for FNG. Remember those who are sick and need of healing, continue to lift one another up to be more engaged and impactful in relationships with wives, kids, co-workers, employees, churches

Always an honor,

BF