PurpleCow – 2021/10/18 – 40th Birthday Bash

PAX: Toga, Blackwidow, DoubleCheck, Umbrella, Offshore, House on the Praire, Venus, Red Skull, Not a Sport, Wedding Singer

QIC: Boone’s Farm

Conditions: Perfect

WOR:

Mosey to BHS football field, 1 lap around track

  • SSH x20
  • LBAC x10 F/R
  • Squats x10
  • Air Presses x10
  • Merkins x10
  • Scorpion

Thang:

Line up on back of end zone:

  • 10 squat jumps,
  • 40 yard sprint
  • 19 merkins
  • 40 yard sprint
  • 19 LBC
  • 40 yard sprint
  • repeat x3 substituting for LBC American Hammers, Flutters IC, APD
  • run 1 lap

RnRx3

Mosey back to parking lot

Great effort by all this morning. Prayers for healing for Wedding Singer’s wife’s cousin in hospice for mercy and peace for him and family.  Praise for Umbrella’s niece health.  Appreciate y’all helping me celebrate my 40th.  Appreciate y’all

Always an honor,

BF

PurpleCow 2021/9/27

PAX: Toga, Blackwidow, DoubleCheck, Nurse.Ratched, Faulkner, Venus

QIC: Boone’s Farm

Conditions: Perfect

WOR:

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

Thang:

Mosey to GWP around path to playground for:

  • 5 pull-ups,
  • 10 wrestler bridges

RnRx5

Mosey to parking lot, partner up, P1 performs exercise, P2 lap around parking lot, flapjack for combined totals (1 group of 3 50% increase in rep count):

  • 100 squat jumps
  • 150 merkins
  • 200 LBC
  • 250 Flutter-kicks (4-count)

Mosey to basketball court for gassers x2

Indigenous People’s  Run back to BMS with AYG up hill

Finish with 30 sec GM

Great effort by all this morning. Prayers for healing for Faulkner’s friend with cancer.

Always an honor,

BF

PurpleCow – 2021/7/12

PAX: Wedding Singer, Ponzi, Ginger,  Not-a-Sport, Blackwidow, DFrost

QIC: Boone’s Farm

Conditions: Schweaty

WOR:

Mosey to GWP

  • SSH x20
  • WMH x10
  • Merkins x10
  • Squats x10
  • Michael Phelps x10

Thang:

Mosey to playground for:

  • 5 pull-ups,
  • 10 swerkins
  • 15 dips

RnRx4

Mosey to parking lot, partner up, P1 performs exercise, P2 lap around parking lot, flapjack for combined totals:

  • 100 merkins
  • 200 squats
  • 300 LBC

Mosey to basketball court for gassers x4

Mosey back to BMS with AYG up hill

Finish with Mary:

  • 20 American Hammers IC (real ones where whole torso rotates not just hands)
  • 50 Flutters IC
  • J-Lo x10 IC

Great effort by all this morning. Prayers for Hugs dad and family, Not-a-sport’s friend Lindsey.

Always an honor,

BF

Purple Cow 2021/6/7 – Golden Horseshoe

PAX: House on the Praire, Merida, Olan Mills, Wedding Singer, Ponzi, Ginger,  Faulkner, Nurse.Ratched, Not-a-Sport, Penny Loafers

QIC: Boone’s Farm

Conditions: a bit muggy until the sprinkling started

WOR:

Mosey to BHS track

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10
  • Shoulder Presses x10
  • Michael Phelps x10

Thang:

  • Lap 1 around track
  • 20 merkins, lap 2
  • 20 merkins, 20 storm squats, lap 3
  • 20 merkins, 20 storm squats, 20 dry docks, lap 4
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, lap 5
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, 20 Iron Mikes (1 is 1 rep), lap 6
  • 20 storm squats, 20 dry docks, 20 WWI, 20 Iron Mikes, lap 7
  • 20 dry docks, 20 WWI, 20 Iron Mikes, lap 8
  • 20 WWI, 20 Iron Mikes, lap 9
  • 20 Iron Mikes, lap 10

Great effort by all this morning. House on the prairie was about 1/8 of lap from finishing in the 33 minute time limit.

Always an honor,

BF

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

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

Two Much Coffee

PAX: Boone’s Farm, Penny Loafers, Nurse Ratched, Hugs Not Drugs, Toga (QIC)

Gloom Factor: 70 and Sunny

Five fought off the signs of a chilly, blustery morning to get a little better in the gloom.  Here’s how it went down:

Mosey to BHS track for warmarama then head to the goal line for THE BEAST with tiny animal interludes.  It went like this:

  • Complete 6 merkins at the 25, 50, 25, touch the goal line and repeat on the way back. Broadjumps/Kangaroo hops back and forth in the end zone 4x
  • Round 2= Jump Squats and Bear crawls 4x
  • Round 3= WWII and duck walks 4x
  • Round 4= Something and gorilla walks 4x
  • Round 5= Lunges and Inch Worm merkins 4x
  • Round 6= burpees

Indigenous People’s Run back to the flag and Mary till time expired.

Announcements and Prayer Concerns:

  • Kids and teachers finishing out the first half
  • Nurse’s coworker’s father having brain surgery
  • YHC is stepping down as AOQ and we are entering the dawn of the Boone’s Farm regime.  Long live the AOG!

NMM:  It’s good to know that the PAX reads Slack prior to arrival.  Everyone brought coffee mugs and Boone’s even thought YHC was signaling him to bring coffee.  Which resulted in 2 carafes of coffee floating around.  Good problems to have!

Stay Classy,

Toga

 

Form follows Function

PAX: Wedding Singer, Hugs not Drugs, Razor/Venus, Olan Mills, Toga (QIC), Boone’s Farm, Not a Sport

Gloom Factor: 70 and sunny

Lucky number seven posted for a little fun at GWP in the gloom.  The PAX was warned that there would be a renewed focus on the mighty pull-up, and they weren’t disappointed.

Mosey to GWP for WOR then head over to the monkey bars for pull-up clinic that went down like this:

  • Determine your max number of real pull-ups.  No, not the knee jerking, cross-fit butterfly or half arm extension varieties.  We’re talking about slow return, fully extended, head hang pull-ups.  Once you know that, plan to do half or 1/3 of that # for 6 rounds.
  • Execute pull-ups, 10 strict form merkins while making meaningful/socially distanced eye contact with your partner, and 10 WWII
  • Repeato x5

Mosey to parking lot and keep partners.  P1 runs half the lot while P2 bear crawls the same loop.  Keep the distance with the team doing bear crawls, lunges and braid jump burpees until the loop is completed.

Mosey back to the lot for Mary Fest 2020.  The PAX hit 10-12 exercises until time expired.

NMM:  Many families are dealing with illness as a result of Rona and life in general.  Prayers for healing and faith.

Stay Classy,

Toga

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

Lindsay and TRX Meet the Cow

Lucky number seven posted for some fun in the gloom.  Here’s how it went down:

PAX: Wedding Singer, Umbrella, Toga (QIC), Offshore, Penny Loafers, Nurse Ratched, Olan Mills

Gloom Factor: Seventy and sunny, per usual

Quick disclaimer then mosey to GWP for warmarama then execute the following:

  • Lindsay reps with Muscle Ups and LBCs between the baseball fields (Note: Lindsay = reps totaling 40, start with 30/10, 25/15, 20/20, 15/25, 10/30)
  • Sevens with pull-ups and swing rollouts (think ab roller but with swings)
  • Lindsay with dips and knee ups on the swings
  • Lindsay with curls and WWII

Indigenous People’s run back to the flag.

COT with YHC taking us out.

Announcements:

  • Friday happy hr ruck
  • New book study started last week (see 3rd F) and it’s not to late to join

Stay Classy,

Toga