October 5, 2018

Picnic Tables and Pavilion Poles

THE SCENE:  72 and calm

  • SSH – IC x 20
  • Imperical Wakers – IC x 20
  • Daisy PIckers – IC x 20
  • Little Arm Circles-IC x 20 (10 forward / 10 backwards)
  • Overhead Claps-IC x 20
  • Mosey to the pavillion


We did a little upper body / lower body workout. Simple but I think from the moans and groans it was effective.

Using the picnic table PAX performed the exercises listed below, and between each excercise PAX performed the People’s Chair (Using the the pavilion pole, wall squat w/ your knees bent at 90 deg) for 1 minute

  • Dips – IC x 20
  • People’s Chair – 1 min
  • Incline Merkins – IC x 20 (can’t remember the name…sorry)
  • People’s Chair – 1 min
  • Derkins – IC x 20
  • People’s Chair – 1 min
  • Overhead Picnic Table Press – IC x 20
  • People’s Chair – 1 min

Rinse and Repeat.

  • Ended with Calf Raises – IC x 40
  • Mosey back to StartEx… The long way (Bertlett Blvd to the Flag poles… yeah… that way)


Jane Fonda’s – IC x 10 (each leg)

LBC – IC x 50


4- PAX (0-FNGs) Choker, Wall Builder, Casio, Sleep Number


There are a lot of things going on in this world today that you and I really have no control over, so quit wasting your time and energy trying to solve those problems. Focus on the things that you can truly have an impact on, your family, your work, your church, and your community.


Just like a lot of you, I attended GrowRuck 12 and now that it’s over I look back and it was a great experinece for me. I can tell that I have come a long way from where I was, but in the same breath I see where I struggle.  When I first started going to the Morg pre-ruck, it was all I could do to make it the 2 laps before BC. Now I can go 13-15 miles, including a few miles while helping carry a log. However; as many of you know from my complaining, I hate to run and or mosey so it’s something I need to work on. GrowRuck showed me that no matter how great ( or for my case better) shape I was in there is still room for improvement. The only way I improve is with your help and support. So the next time you want to Fartsack… don’t, becasue someone maybe counting on you to be there to suppor them.

Most schools have Fall Break next week, don’t use that as an excuss not to post!!