The donkey lips grass angels

Substation

weather: 70 degrees

A great morning to play in the grass.

Warm up:
20side straddle hop
10 Burpees “on you on”

Merkin Pyramid:
1-2-3-4-5-6-7-8-9-10-11-10-9-8-7-6-5-4-3-2-1 Rep sequence. 5 seconds at the top of
plank after each sequence.
Looks like: 1 Merkin, 5 second count then 2 Merkins 5 second count….grunts and
groans a plenty by the time we got to 8. 9-10-11-10-9 sequence was rough as usual. 121
Merkins total.
Remained in plank for obligatory right arm up, left arm up, low plank…

The Suicide Party
10 rounds of suicides with different exercises that go from 5-10-15-20 reps. Looks like 5
reps, run to first cone and back then 10 reps, then second cone and back 15 reps, last
cone and back 20 reps. 50 reps total for each exercise. Sequence:
1. Jump Squats
2. LBC
3. High knees
4. Russia twist
5. Star jacks
6. Freddie Mercury
7. Plank jacks
8. Carolina Dry docks
9. Crunchy frog
10. Flutter kicks

Back to the AO:
Stop drop and roll
Banana Canoe

Burpee count off!

Announcement:
Charlie Rains benefit

Devotion

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YO Adrienne!!! The Pax fights Tabata and the Miracle Mile

Substation conditions where 41 degrees and clear!
Pole Dancer shows up for the Q with “Eye of the Tiger” blaring from a portable speaker. PAX seems worried.
2 rounds of Tabata (20 second work, 10 second rest)
PAX is introduced to Adrienne and quickly realize they don’t like her.
- Plank
- LBC
- Flutter Kicks
- Merkins
- Mountain Climbers
- Squats
- Side Straddle Hops
- Imperial Walkers
- Burpees
- Low Plank
Mosey to the school.

“The Miracle Mile”
Each corner of the track around the playground escalates reps. (5, 10, 15, 20)
- First lap: Big Boy Situps
- Second Lap: Squats
- Third Lap: Merkins
- Fourth Lap: Mountain Climbers (Last lap, PAX is accompanied by the motivating sounds of the Rocky Soundtrack. Helps them push through the pain.)

Mosey back to AO

Rocky soundtrack subsides and Adrienne makes her second appearance of the morning
1 rounds of Tabata (20 second work, 10 second rest)
- Plank
- LBC
- Flutter Kicks
- Merkins
- Mountain Climbers
- Squats
- Side Straddle Hops
- Imperial Walkers
- Burpees
- Low Plank

Devotional: Proverbs 22:4 – “True humility and fear of the LORD lead to riches, honor, and long life”

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Little Debbie unveils a new snack: (pain in a bucket)

 

Condition in the gloom where; 47 degrees a little dew on the ground.

 

YHC started with a little warm-up:

SSH x 20 IC

Flutter Kicks x 20 IC

Burpees x 10

The Thang:

Partner up for Dora

1 partner grabs the bucket

Walks to other end of lot then does 5 burpees while the other partner does 300 chest presses 200 kettle bell swings 200 curls

Mosey to ST.Johns School grass hill:

5 burpees at bottom of hill them run to the top then 20 LBC x 4

Mosey back to A.O and finished up with:

Jack Webb's

Banana/ Canoe

Count off

Name o Rama

Announcements

Devotional

Pledge

 

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“Little Debbie has a snack for you” (PAIN)

Conditions were in the 40’s and clear.

Pax mosey to SJE Ampitheater to do Stairway to 7. Burpees at bottom Squat at top

Pax mosey to SJE at Hill to Wells St to Run Hill 20 squats 20 merkins 20 flutter kicks x 4 trips

Pax mosey to Presbyterian Church to run steps 5 burpees then run to top of steps then 10 squats X 4

Pax mosey to Court House to do 4 corners 20 dips 20 Freddie Mercury 20 pull ups 20 step overs x 3

 

Mosey to AO to finish with Jack Webb

Count off
Name o Rama
Announcements
Devotional
Pledge
Coffeteria

litt

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“Intro to the Cage”

Condition where  wet and 57 degrees !

The warmer up:

Windmills 20 IC

Pennington's Forward and backward 20 IC

SSH 20 IC

YHC advised everyone to pick up a short section of fire hose filled with SAND, and we are going on a Mosey. The pax ended up at the Tennis Courts, and the mumble chatter was on!

The Thang:

As YHC explain the following exercise will be performed in the CAGE. at each side of 4 courts you will  do 20 reps of each.

Merkins

Bear crawl to next court!

Monkey Humpers

Bear Crawl to next court

Squats

Bear Crawl to next court:

Carolina Dry Docks

Move to the other side of the Court:

BURPEES

Lunge to next court

Mountain Climbers

Lunge

Jump ups

Lunge

Alternating shoulder taps

We completed 3 rounds of pain at 20 reps, and the 4th round YHC dropped reps to 10!

Pick up the fire hose and Mosey back to the AO and Finished with;

20 LBC IC

Flutter Kicks 18 IC

Banana/Canoe

COT:

 

 

 

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Dancing withe the Donkey

The Condition at the Substation was windy and bone chilling. Had two pax members warmed up from the C25K  double down: great job Patty Cake and Deerstand. 9 brave soles moseyed  around the court house and stop at the parking lot to dance with the DONKEY. I would like to say great  job to the SS gang and to the the new FNG Josh Evans (Larry the Cable Guy). They Survived the Dancing with the Donkey. To everyone who could not make Dancing with the Donkey ( We missed you and hurry back) Aye

The Thang:

Tabata was the game of choose from the Donkey:

The Pax did 8- 20 second cycle of the following exercises: you talking about the mumble chatter at the start then you hear crickets (Silents);

Jump Squat =

Plank Rows =

Skaters

ALT Lunges

Plank Jacks

180 Jumps

Burpees (ole what fun)

Mount Climbers

Return to the A.O.

Count Off: nine

Announcement: Pan cake supper tonight.

Thoughts and prayers for Butter Beans Dad and for Mr. Bobby Arnold family, lost his son Blake.

Devotion

 

 

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Buckets For the Substation

Conditions a little cool.

Warmup

SSH x 20 IC
Penning tons x10 IC
Windmills x 20 IC
The Thang
Mosey to the Mural
Dora
Partners
Chest Press x 200
Kettle bell Swings x 200
Curls x 200
Partner takes bucket to other end of pavement and does 5 burpees
Flapjack
Mosey to the Court House
Four Corners

20 LBC
20 flutter kicks
20 dips
20 decline merkins
Mosey back to AO
Jack Webbs
Count Off
Name o Rama
Announcements
Devo
Pledge
Donkey lips,Mayberry,Crash,Patty Cake,PoleDancer,Deer Stand,Little Debbie,Sparky ,Flounder,Sherman
20 LBC
20 flutter kicks
20 dips
20 decline merkins
Mosey back to AO
Jack Webbs
Count Off
Name o Rama
Announcements
Devo
Pledge
Donkey lips,Mayberry,Crash,Patty Cake,PoleDancer,Deer Stand,Little Debbie,Sparky ,Flounder,Sherman

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“Purgatory Mania”

 

 

Weather Condition was clear and cold 31 Degrees with a lot of JACK FROST. The PAX though DONKEY LIPS had lost his mind when they POSTED. We welcome two (2) FNG's Darrin Hargrove (IRON MIKE), and Will Byrd (Lil Wayne).

Warm-Up

Mosey around ballfield

The Thang:

Outfield layout: Partnered up. Partner one carry the good old bucket filled with dirt to 1st cone and  complete five squats with bucket. pickup the old fire hose and pull tire to  2nd cone do 10 chilly jacks. pick up sand bag and run sandbag to 3rd cone and complete 15 Goblin squats with sandbag. Reverse back to start. Partner will do Block work until partner returns and then flap jack.

Block work:

200 Chest presses:

200 overhead presses

200 kettle bells

200 big boy setup with block

Banana/ Canoe

Banjo bear crawl

Our old friend JACK-WEBB started with one Merkin x7 with overhead air presses;PER POLE DANCER new name for overhead air presses (HALLELUJAH) 4 per Merkin.

Merkin count off

COT

Announcement: Wall-E Dancing with the Stars Jan 28, 2016. And Mayerry and

Devotion: I am leading along the high road.

Prayer

Pledge of Allegiance.

 

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Mosey with a punch

Condition where a lot warmer and wet this morning, no time to waste. YHC was ready to bring the pain.

Warm up.

SSH x20 IC
Squats x 20 IC
Burpees x 10

The Thang:

Mosey to hill at SJE
20 Merkins
20 Squats
20 LBC
Run down hill repeat exercises x 4

Mosey to Fire Dept
Freddie Mercury x 20 IC
Flutter Kicks x 20 IC

Mosey to Court House
Four Corners
20 Dips
20 Squats
20 Pull-ups
20 Cross Overs

Mosey to Ampitheater
Stairway to Seven
Squats

Mosey to AO
Jack Webb's burn baby burn

Count Off 7
Name aroma
Announcements
Devotional
Pray
Pledge of allegiance

Coffeeteria

 

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“Substation Gang Donkey Tour”

condition:cold and frosty

the pax had their on Fire truck and ambulance in tow for the Donkey Tour!

The pax worked hard in the gloom. 12 men roles out of the Fart sack this morning to get better. Great job SS gang!

Mosey
Railroad Tracks: The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached. The name derived from the pax looking like Railroad ties as you continuously hop over one another.

1st STOP: Large parking lot
Route 66
Start with one Merkins run to other end do 2 Merkins x11
2nd pearl street at flower shop
Happy Jacks: Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats.
3rd STOP: Hampton at pawn shop
25 Big boy setups x2
25 Imperial walkers x2
4th Bank @ Cashua
Side-straddle Hop Burpees: Perform 5 Side-Straddle Hops in cadence, then drop and do
2 Burpees. Once you are finished with Burpees, continue Side-Straddle Hops in
cadence. Normally done in sets of 25.
5th Veteran Memorial
25 dips x225
Derkins x2

Jack Webbs: A merkin then air press combination initiated on the Q’s command,
Banana boat/ Canoe

COT

Count off
Announcements
Devotional

Let Me Bless You with my grace and peace.

It is easy to touch up your outward appearance, to look as if you have it together. Your attempts to look good can fool most people. But I can see straight through you, into the depths of your being. There is no place for pretense in your relationship with me.

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