Author: Dave Stanley

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A Burptacular Time at The Forge

11 Strong for a Burptacular Beatdown at The Forge this morning.

PAX: Numbtucks, MicDrop, Ragdoll, Altidore, Stats, Show Me, Mr Opus, Kermit, Little Miss Piggy, Tebow, Typo+ (QIC).

 

Pre-Party: 2 songs of Tabata Burpees.  Altidore, Stats, Little Miss Piggy, Kermit.

WARMUP/COP

 

Mosy for a few.  Circle Up.  Intro’s, Disclaimers, etc.

Side Straddle Hop (10 IC)

Baby Arm Circle (10 IC, Reverse)

Low-N-Slow Squats (10 IC)

Stretches OYO (Good Mornings, Willie Mays Hays, etc)

 

Worky-Work

BURPTACULAR

10,9,8,7,6,5,4,3,2,1 Reps of…

Burpees, Squats, Burpees, Lunges, Burpees, WWI

Bearcrawl Down and Politician back.

Audible: called it early to make sure we had time to get everything in.  Finished at around the “4 rep”.

Red Barchetta

Designed to get the heart rate up, much like the song by Rush of the same name.  Q set up cones at approximate yardage.

100 Yard Dash then 100 SSHs, run back to start point to do one 4×4, then plank/wait for six;

75 yard dash then 75 mountain climbers, run back to start point to do one 4×4, then plank/wait for six;

50 yard dash then 50 LBCs, run back to start point to do one 4×4, then plank/wait for six;

25 yard dash then 25 Merkins, run back to start point to do one 4×4, then plank/wait for six.

 

*Moseyed to LMP’s truck to pick up Coupons.   Circles up for the next round of fun.

Blocktanamo

PAX, in a circle, hold small yard blocks straight out in front of them while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move. Ends when the final PAX completes his lap. Did two clockwise and two counterclockwise.  Numbtucks thought he’d be funny and not start when we was supposed to.  On our last one, Stats stood in front him smiling…that’s what you get!

 

CoT

Annoucements

Count-o-rama

Name-o-rama

Q finished by reading Romans 5:3-4:

We rejoice in our sufferings knowing that suffering produces endurance, and endurance produces character, and character produces hope.

 

Post-Party: Dips, Dirkins, Irkins, Box Jumps – 15 of each.  Stats, Altidore, NumbTucks, Little Miss Piggy, and Ragdoll.

 

Our suffering in a F3 beatdown in the gloom helps build our endurance, that endurance produces more character in us, and our improved character produces hope in our lives.  Q is very encouraged in his life (esp during the winter) by the amazing group of guys.

 

*Pray for Soccer Mom and his family while they adjust in Uganda.

*Third Thursday Lunch #2ndF event is this week.  Typo+ will send out location on Wednesday.

 

Thank you for letting me lead this morning and grow better with each passing burpee!

 

Typo+

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11/17/18 – The Forge – Heavy on the Core, Heavy on the MumbleChatter

Conditions:  Very Cold, but plenty of sunshine to brighten the gloom for 16 HIMS who wanted to get better.

Pre-Party: 3rd Degree, NumbTucks, Soccer Mom, Cheeze Whiz, Little Miss Piggy, and Barney Fievel for one set.

16 PAX came to the Shiny Gloom:  Little Miss Piggy, Pocahantas, Nimbus1500, Cheez Whiz, Tebow, Ragdoll, Altidore, Soccer Mom, Stats, 3rd Degree, Barney Fievel, TV Guide, NumbTucks, ShowMe, Hush Puppy, Typo+ (QiC)

Disclaimer

Warmup

After a quick mosey to try to get warm, we circled up and did these exercises. Side Straddle Hop (15 reps IC), Arm Circles (12 count front; 12 count back, IC); Huggers OYO

Stretch Progression:

Touch your toes:  Walk your hands out so you are in pike position. Stretch your Calves.  Pull Right leg up so your foot is under your knee.  Lean in and stretch hip flexor.  Drop Left knee down to stretch groin.  Lean in to it.  Straighten right leg to stretch hamstring.  Point right foot up.  *Repeat for Left Leg.*

Recover

The Stuff

At this point, the MumbleChatter was excessive and Q needed to work it out of the PAX.

Belching

We started with Belching, one of a man’s favorite things to do.

PAX starts flat on the ground.

Q says GO and everyone hops up similar to recovering from a Burpee.

  • Run to first cone, then dive back down. à Complete: 20 American Hammers, 10 Merkins
  • Run to second cone, then dive back down. à Complete: 30 LBC, 20 Plank Jacks
  • Run to third cone, then dive back down. à Complete: 20 Leg Raises, 20 Shoulder Taps
  • Run to fourth cone, then dive back down. à Complete: 20 WW1, 10 Diamond Merkins
  • Run to fifth cone, then dive back down. à Complete: 20 Side Plank Hip Raises (20 each side)
  • Planked and waited for 6 between each set.

For kicks and in hopes the mumblechatter would get to a normal level, sprint to start and back.  Mission Accomplished.  Too tired to mumble.

Repeat all again heading back to start.

Blimps

Next we rode in Blimps all the way down ( I know we didn’t do them in Blimp order)

Start with a set of exercises.  Run up 3 cones.  Repeat exercises.  Politician back one cone, run up 2 cones.  Repeat exercises.  Politician back one cone, run up 2 cones.  Repeat exercises.  Recover.

5 burpees, 10 lunge each leg, 10 merkins, 15 plank jacks, 20 imperial walker, 30 squats

BlackJack

At this point, the MumbleChatter picked back up, so Q decided to play some BlackJack.  Started where we left off from blimps.  Perform 1 Merkin – run down 3 cones – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs.  We were limited on time, so only made it ¾ of the way through the progression.  Great work guys!

6 MoM

6 Leg Raises – IC – Q decided to do 10 because he felt good and we needed more core.  PAX loved his counting issues.

6 Alternating Leg Raises – Q messed up and called them scissors and was corrected by the PAX during exercise.  We did 10 of these.

6 Scissors – IC – Since we didn’t do scissors, we had to do them.  Stuck with the theme of 10.

 

Ran out of time.  Circles up, count-o-rama, Name-o-rama.  No new FNGs today.  Finished with this prayer.

 

Lord, I pray that we be given the gift of joy. Let the spirit of joy rise up in our hearts this day. Help us to understand that true happiness and joy are found only in You. Whenever we are overtaken be negative emotions, surround us with Your love.  Teach us to say, Psalm 118:24 – this is the day that the Lord has made, I will rejoice and be glad in it.  Deliver us from despair, depression, loneliness, discouragement, anger or rejection.  May these negative attitudes have no place in our lives. Instead, let us rest in the fullness of joy that is found only in Your presence.

Q is humbled that you let him lead you from time to time.  This is an amazing group of guys.

 

TYPO+

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No Mercy Mile 10-13-18

7 PAX braved my first solo Q at The Forge on Saturday” Numbtucks, Nimbus, Pocahantas, Lovie, Sprinkles, Altidore, Typo+ (QiC).  No pre-party on this day.

Warm-Up/Disclaimer:

  • Side Straddle Hop (15 count)
  • Arm Circles (12 count front; 12 count back)
  • Sprinkler (OYO) – Extend arms straight out in front of the body. Twist arms to one side of the body while raising and twisting the knee and hip the opposite direction.
  • Stretch Progression:
  • Touch your toes:  Walk your hands out so you are in pike position. Stretch your Calves.
  • Pull Right leg up so your foot is under your knee.  Lean in and stretch hip flexor.
  • Drop Left knee down to stretch groin.  Lean in to it.
  • Straighten right leg to stretch hamstring.  Point right foot up
  • *Repeat for Left Leg.*
  • End with Toe Touch.

Worky-Work:

No Mercy Mile

Pax begin at mid-point of front stretch on a standard track.

Jog to turn 1.

Bear crawl to turn 2.

Jog to mid-point on back stretch. Do 20 merkins.

Jog to turn 3.

Lunge to turn 4.

Jog to starting point perform 25 squats.

Rinse & Repeat two more times.

Progression

Start on End Line.

Broad-Jump 20 yards then do 20 Austin Ass-Kickers: 20 each leg/arm (Down on all fours, kick each leg individually up and back.  If your left leg is extended also extend your right arm and if your right leg is extended also extend your left arm).

Backwards Run 20 yards then do 20s Monkey Humpers.  (A half-squat performed while grabbing the inside of one’s ankles. This restricts movement to a half-squat type exercise but increasing the burn.)

Repeat, going all the way to the other end line.  Sprint all the way back down to starting goal line.

MARY

Gut Busters

Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!

CoT

Just as the fundamental problem of the sinfulness of humanity endures, God’s word endures, ever relevant, ever piercing to the root of our deepest need. Through the word of God, the Holy Spirit brings life where there was death and light where there was Darkness.