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9 PAX got better today under perfect conditions at The Racetrack for a sequel to yesterday’s Convergence 9/11 workout.

PAX: T-Cell, CAPSLOCK, Joey Freshwater, Boone’s Farm, Razorback, Toga, Life Champ, Numbtucks, Umbrella (QIC)

Quick disclaimer followed by 10 burpees to get the blood pumping. Mosey up hill through parking garage for WOR:

15 x SSH
10 x Good Morning
10 x WMH
10 x Cotton Pickers
10 x LBAC Forward
10 x O/H Press
10 x LBAC Reverse
10 x Tempo Merkin
10 x Squat

THANG:

11’s:
Bottom start position was side of Holler & Dash where we performed:
Burpee Box Jump/Step Up x 1
Run up all flights of stairs to Maryland Way
10 x Atomic Merkin
RNR through the 11’s
PAX grinded through the stairs w/o much mumble chatter. For those that joined the Convergence yesterday, this was all too familiar. LBC’s and Plank for the Six.
Mosey back to starting parking lot for:

Burpee Jack Webb w/Overhead Press in place of Mary.

Time

BH/COT:

Reminded of Trident soft launch, Friendly Friday, Four Year Anny & Grow School, and 9/30 Golf Scramble.

CCR provided great reminder last week of Concentrica and importance of focusing on those relationships most important in the proper order. QIC followed up on those good words with thoughts from the book The Butterfly Effect. Every interaction we have each day leaves an impact; either positive or negative; either reflecting God’s love and mercy or the opposite. The challenge posed to the PAX today was to be mindful of each interaction we have today and the rest of the week, whether brief or over a long conversation, that it will leave an impact that is far greater than we will realize at the moment.

God Bless,

Umbrella

Conditions: Perfect- 58*

PAX: GreaseTrap, Offshore, Tortoise, Floppy Disk, Calf Killer, D’mish O Nuts, Vegemite, Backlash, FTTAL, Dr. Smartt, Bagger Vance, Razorback, CCR, Yardsale, Boone’s Farm, Umbrella, Tool Time, BigStick, White Russian, MP, Cowboy, Black Widow, Tiny Dancer, Right Said, Olan Mills, Bicentennial Man, Hot N Ready, Cold Call, Princess Aurora, Lumberg, BigBang (QIC), Funyuns (QIC)

32 PAX converged at Stairway to Heaven to honor the fallen and survivors of 9/11. 5 Ruckers started at 4:45, then joined the other PAX at 5:15. The mumble chatter was great before the start. FTTAL was living up to his name as he was giving YHC a hard time about my South GA accent. YHC believes he’s just jealous of the charming southern accent. We stated things a little differently because of time restrictions and we knew many PAX would have to prevac before the 6:30 stop time.

5:15- PAX circled around Old Glory for the Disclaimer then recited the Pledge of Allegiance led by BigBang. YHC then gave a few words of remembrance and encouragement before leading the PAX in prayer. BigBang explained the Thang, then the PAX hit the stairs.

The Thang: 110 Flights of Stairs with Burpees

9 burpees at the top followed by 11 burpees at the bottom

RnR x 10 = 110 Flights

NM: We gathered today to remember the 2,977 men and women who lost their lives on September 11, 2001. We also remember the thousands of people involved with the cleanup after the attacks who have lost their lives as a result of sickness/cancer from the asbestos and other carcinogens in the rubble. We remember the thousands of soldiers who have lost their lives in the wars as a result of the attacks. We honor the many families who were and continue to be directly impacted by the many lives lost. We honor the many men and women who suffered life altering injuries on that day and in the ensuing wars. We honor the many men and women who continue to fight, to protect, to keep us safe on a daily basis.
Today, our workout was just a small token to help us remember and honor those men and women. We need to strive to remember and honor them each day. We do this by living the best life that we possibly can each day. Enjoy our families, our friends, our coworkers, our community each day! Serve others each day! Serve God each day! Today, choose to love God and love others!
We are also reminded to be alert. Keep our eyes and ears open as we strive to protect our families and neighbors. This is most important as we fight the spiritual battle against Satan and his angels.

“Be sober, be watchful: your adversary the devil, as a roaring lion, walketh about, seeking whom he may devour:”
‭‭1 Peter‬ ‭5:8‬ ‭ASV‬‬

“Finally, be strong in the Lord, and in the strength of his might. Put on the whole armor of God, that ye may be able to stand against the wiles of the devil. For our wrestling is not against flesh and blood, but against the principalities, against the powers, against the world-rulers of this darkness, against the spiritual hosts of wickedness in the heavenly places. Wherefore take up the whole armor of God, that ye may be able to withstand in the evil day, and, having done all, to stand.”
‭‭Ephesians‬ ‭6:10-13‬

Remember, honor, serve, watch, protect, enjoy, love, attack each day!

Aye,
Funyuns

Weather was clear.
Foxtrot TAL -QIC
Pax – too many to name, but 21 in all. Notables Razor…aka Venus…

We began with a short mozy down to the amphitheatre. Did a double loop around the mini circle to catch up with Prevac. He’s going to Tuscany, Italy today with his wife. I’ve never been but hear amazing things about the area. I am looking forward to going one day soon.

Circle up for warmup
25 Ssh’s
10 slow count Merkins
15 Mountain climbers
10 Good mornings
10 Willy mays
15 Baby arm circles

The exercise portion begins:

5 Teams of 4
50 per person dips
50 per person merkins hand release
50 per person stadium jumps
50 per person squats with 1 one thousand second count at bottom
2 on team running the mini loop and back while others continue exercises.

First to finish must go to the wall and begin wall sits.

We finished and began to mozy to south edge of campus where we noticed Frougal McDougal administering mouth to mouth resuscitation to Razor…..I thought it was a little strange because later on someone told me he skinned his knee! :)) Hopefuly Razor returns soon!

Anyways, the group trekked on to the gravel road on the south edge and ran straight east towards the track. We stopped for 10 merkins at the top of the ridge.

Next team exercise  began on track-
2 on team running full lap (1/4 mile)
While each person must complete 100 Monkey humpers, 100 lunges , 100 Carolina dry docks head to ground individually

Most teams alternated until each crew had run 3 laps. Yard Sales team completed 4 while rest finished.

With 4 minutes to go, we finished up with quick mozy back to parking lot.  Blue Mules grunts really helped me stay the course!!!
Finished with 90 seconds of Mary.
20 fast count Freddie Merks.
20 slow count J Lo’s!

Cowboy prayed for us. He gets me every time!
Peace,
FTTAL

QIC: Schnitzel

PAX: Iditarod, Grohl, Noble Virus, Scraps, Yosef

Weather: 75 and rain

Jog around parking lot

Good mornings
Willie mayes Hayes
Cherry pickers
Baby arm circles
Imperial walkers
Non-imperial walkers

35-4 count side straddle hops
35-4 count merkins
35-4 count mountain climbers turned into something (can’t remember)
35- cherry pickers
10 burpees

Partners-1 ran to the lightpost other planked. Down and back to light post and alternate. Worked our way up to 3 and then back down.
50 monkey humpers

Small loop slightly faster than mosey/stop 4 times
15 right leg lunges
15 squats
15 left leg lunges
15 squats
10 burpees

COP- give it away/red hot chili peppers- side straddle hops during verses, plank jack during give it away, and tree huggers during instrumental. We finished with tree huggers

One lap around parking lot and finished up

Fire CoT by Schnitzel

12 HIM showed up at the Racetrack to get a little better today for a VQ by Joey Freshwater including one Willy Loman from NC (Marino) and an FNG… He did not disappoint.

PAX: Joey Freshwater (Co-QIC), Umbrella (Co), CAPSLOCK, Black Widow, Offshore, Calfkiller, Cinderella, Hambone, Tampa Libra, Razorback, Marino (WL), FNG Sitcom Mom

A muggy warm morning welcomed the PAX for Freshwater’s VQ. Umbrella proclaimed the disclaimer and the PAX moseyed up the hill to the parking garage lot to begin

WOR:

10 x Good Morning
10 x WMH
20 x SSH
10 x BAC Forward
10 x BAC Reverse
10 x O/H Press
10 x Slow & Low Squat
10 x Tempo Merkin
10 x Imperial Walker

Joey Freshwater is introduced as Q and leads the group up six floors of the parking garage, across the top floor and back down to the first ramp on the first floor of garage

THANG:

This is what I’d call the “You’re doing it wrong” workout because Umbrella provided constructive criticism on a movement in my first workout and I laughed my ass off afterward. AKA “The cherry popper”. Pretty much modeled after another one we did there.

Ramp One:

Sprint floor one ramp

30 merkins first corner

Lunges to second corner

30 WW1s second corner

High knees to third corner

30 jump squats third corner

Backward run to fourth corner

Wall sit fourth corner until rest of PAX gets to fourth corner

Rest count then proceed to next ramp

Ramp Two:

Sprint floor two ramp

30 burpees first corner

Bear crawl to second corner

30 flutter kicks second corner

Broad jump to third corner

30 air squats third corner

Backward run to fourth corner

Wall sit fourth corner until PAX gets to fourth corner

Rest count then proceed to next ramp

Ramp Three:

Sprint ramp three

30 merkins first corner

Power skips to second corner

30 elbow to knee sit-ups second corner

Side squat with turn to third corner

30 shoulder touches third corner

Butt kickers to fourth corner

Wall sit fourth corner until PAX gets to fourth corner

FROM HERE, SPRINT GARAGE RAMPS WITH SLOWER PACE IF NEEDED ON THE FLATS TO THE ROOF TOP. EVERY MAN FOR HIMSELF.

DEPENDING ON TIME LEFT AT TOP FLOOR, ADD “KILLERS” (THINK SUICIDES BUT I PREFER TO NOT — USE THAT WORD).

Mosey back to Racetrack lot for…

MARY (Umbrella):

High plank 30 seconds
Right arm up 30 seconds
High Plank 30 seconds
Left arm up 30 seconds
High plank 30 seconds

10 Merkins OYO

10 x Good Mornings

COT – Great job by Joey Freshwater on his VQ. He brought it today and PAX all worked hard and got better today. Reminders on 9/11 CSAUP as well as need for Q’s at Purple Cow and Racetrack in an effort to fill up calendar for September.

26 PAX: Bagger Vance, PSL, Floppy D, Fox Trot, Big Stick, Dine-n-Dash, Yard Sale, Accounts Receivable, Lumberg, Calf Killer, CCR, Yumi, fox hole, Swamp Fox, The Strangler, Reefer, Black Lung, Skid Mark, umbrella, Donuts Pre-Vac

QIC: Dupree

A nice and cool 61 degrees greeted 26 PAX last Friday. Thinking that it would be good day for some encouraging partner work, and being inspired by Q’s reading for IronClad challenge, Q gave the disclaimer.

Taking the long loop around the bus loop, Q surprises PAX with a left turn into the new parking lot. FoxTrot and Big Stick stumble into finding us in circle and much mumblechatter begins with the arrival of FoxTrot who stood next to BV.

WAR

SSH xs 15
Willie Mays xs 15
Good Mornings xs15
Baby Arm circles xs15
Reverse xs 15
air press xs 15
Squats xs 15
Merkins xs 15

Count off 1’s and 2’s – 1’s look to your left, 2’s to your right and that is partner for the day. Each exercise is done together. Q quoted Andy Crouch from his book “Strong and Weak:”
Leadership begins the moment you care about others flourishing more than your own. Q was really moved by this statement this summer and let that wisdom guide our workout together.

THANG

Bear Crawl up the bus hill with partner. Once you get to the gate, jog back down to the bus hill.

Lunge up the bus hill with partner (these felt especially good after PSL’s beatdown at detention). Run back to the bus loop.

Burpee broadjump up the bus hill with partner. This one was a favorite of the PAX.

Then mosey to playground where we with our partner did three sets of 10 pullups, 20 rows, and 25 dips. Pre-Vac prevacced.

Line up under pavilion. With partner do 11’s – burpee/mountain merkin combination. That sucked.

MARY
Flutters xs 30
WWI’s on your own – 15
Good Mornings to close us out.

COT – Q school and 4 year F3 anniversary September 29th.

Q reminded PAX that some are faster, some are slower, some in great shape, some are just beginning, but we all need each other. Today we practiced caring more about the other than ourselves. For some of us that sped us up. For some of us that slowed us down. But we did it together. We all need people to walk with in life together. If we truly want to be leaders, care more about the flourishing of others than your own.

Always an honor to lead.

QIC: Iditarod
PAX: Iditarod, Scraps, Grohl, CDL, Noble Virus, Air Wolf
WOR
2 Laps around Courthouse-Politicians, Side Shuffles ETC.
Good Mornings x 10
Willie Mays Hayes x 10
Daisy Pickers
BAC x 10
Hand claps x10
SSH x 10

The Thang
Mosey to the Presbyterian Church-Along the way made 3 stops
Burpees x 10
Alternating Shoulder taps x 20
Merkins x 30
Alabama ass kickers x 40

YHC informed the PAX they helped to spell out BAMA since this weekend kicks off college football.

Partnered up for three rounds of 3 different super sets.

Round 1

P1 Thruster Merkins on swing set x 10
P2 Squats till P1 completes
Then Flip flop
X 3 Sets

Round 2
P1 Dips x 20
P2 Lt Dans till P1 completes
Then Flip flop
X 3 Sets

Round 3
P1 Incline Merkins x 12
P2 Step ups till P1 Completes
X 3 Sets

Mosey Back
Halfway stop for 20 Squats

No time for Mary upon return.

COT and Prayer.

NMS: Nice to have Airwolf back with us. Keep working hard Gents that one was a tough one. Also CDL is running for him 5k if anyone interested. Good cause and memorial for an old friend of his. Hit him up if youre interested.

Westeros 27 AUG 2018: Sprinting and Merkins

PAX: Blue Mule (Q), Crab Legs, Megatron, Studio 42, Da Vinci, Reveille, Vital Signs

7 PAX. Gloomy conditions. 0530, GO.

(Basically all we did was run and do merkins – this will be the easiest backblast ever).

Mosey to area close to football field. Boring things like arm circles and stretches to warm up.

SPRINTS AND MERKINS: PHASE ONE: ELEVENS: Mosey to the football field. Team up. Portion of team sprints field, does merkins, then sprints back. Other portion does straddle hop until it’s their turn. Rinse and repeat for ~10 minutes. Plenty of sprints and merkins.

SPRINTS AND MERKINS: PHASE TWO: TELEPHONE POLE: Mosey to the playground. Stay teamed up. Portion of team runs to telephone pole, ~150 yards away. Other teammates stay and do merkins until it is their turn to run. That’s about two minutes doing merkins.

SPRINTS AND MERKINS: PHASE THREE: HILL SPRINTS: Mosey to hill near starting area. Sprint up the hill. Ten merkins. Mosey back to bottom of hill. Rinse and repeat four times. Perform fifth sprint, but sprint to start and do twenty merkins.

MARY: Flutterkicks for 60 seconds.

Simple. Effective. Basically 45 minutes of running and pushups.

SYITG

Blue Mule