Author: nfitzpatricksouthviewmedicalcom

Crawling at The Spartan-May 7, 2018

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Beautiful day to do some crawling on the field. Also, I will continue to make attempts to get on my hands and feet to minimize the running to save this crippled body.

PAX: Choo Choo, Taiwan, Pothole. Cannonball, Crypto, Elmer, Zacchaeus, Froggy, Scam, Stuntman, Breach, Dispatch, Sparrow, Elvis, Water Boy, FNG Laettner, and YHC Rabbit

WARMUP: SSH x 30; Imperial Walkers x 30; Prisoner Squats x 30; Mountain Climbers x 30; Merkins x 30; LBCs x 30

MOSEY TO THE VILLAGE TO BE SEEN: Flutter Kicks x 30; Plank Jacks x 30; BB Situps x 30; Burpees x 10

MOSEY TO THE HILL: BB Situps x 10 at the top; Merkins x 20 at the bottom; Prisoner Squats x 30 at the top; LBCs x 40 at the bottom; Flutter Kicks until all finished.

MOSEY TO THE FIELD: Bear Crawl 20 yards, one Merkin, Crab Walk back (facing forward of course) two Merkins. Continued out and back increasing up to 10 Merkins. Nothing touches the ground except hands and feet from the start until finished. (This needs a name)

MOSEY BACK TO PARKING LOT: Jack Webbs to 10; American Hammers x 20; Flutter Kicks x 20; Burpees x 10

COT

-Rabbit

Staycation at The Spartan-March 28, 2018

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Rabbit, recovering from surgery and starting to get his hop back, returned to Q at The Spartan during spring break.

PAX: Stuntman, Pothole, Juice, Nova, Dispatch, Breach, Bird Dog, Speedo, Elmer, Taiwan, and YHC

 

Warmup:

SSH (4count) x 30; Imperial Walker (4count) x 30; Prisoner Squats x 30; Mountain Climbers (4count) x 30; LBCs x 30; Merkins x 30

Mosey to the village 0.4 mi

Flutter Kicks (4count)x 30; Big Boy Sit-ups x 30; Burpees x 10

Mosey to SV Presbyterian 0.3 mi

Dora 1-2-3 (merkins x 100, LBCs x 200, Squats x 300; running up parking lot hill)

Mosey to MBE 0.4 mi

Flutter Kicks (4count) x 30

American Hammer (4count) x 30

Name-o-rama, announcements, prayers, dismissal

 

Rabbit

Field Work in the Cold-The Spartan January 17, 2018

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A cold 8 degrees (-3 windchill), snow on the ground and many businesses and schools closed didn’t stop 5 men from posting Wednesday

 

PAX:  Dispatch, Rabbit, Choo Choo, Milkman, Agman

 

Warmup:

SSH, Imperial Walker, Prisoner Squats, Mountain Climbers, LBCs

 

The Thing:

Bear crawl 25yards, 10 burpees, bear crawl back, 10 burpees

Crab crawl 25 yards, 20 big boy situps, crab crawl back, 20 big boy situps

Lunges 25 yards, 30 merkins, lunges back, 30 merkins

Crawl bear 25 yards, 40 squats, crawl bear back, 40 squats.

Repeat with half reps with run back due to time

 

Finish:

Eight-count bodybuilders, Flutter kicks, American hammers

 

Rabbit

 

 

The Vulcan-December 14, 2017 for Dispatch

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Exercise Side Straddle Hops 30
Mountain Climbers 25
Plank Jacks 25
Mosey around track (1)
Set 1 Ray Lewis 30
Little Baby Arm Circles (Back) 20
Little Baby Arm Circles (Front) 20
Raise The Roofs 25
Arm Extensions 25
Mosey around track (1)
Set 2 Merkins 20
Dips 20
Wide Grip Merkins 20
Dips 20
Shoulder Taps 20
Dips 20
Merkins 20
Dips 20
Mosey around track (1)
Set 3 Dolphin Kicks 20
LBCs 30
Big Boy Situps 20
Freddie Mercuries 30
Flutter Kicks 25
Mosey around track (1)
Set 4 Squats 25
Lunges 25
Frankensteins 25
Al Gores 42
Finish

https://twitter.com/twitter/statuses/941317249985589248

 Bear Crawl Amphitheater

Hills and Thrills=The Spartan December 11, 2017

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PAX: Rabbit, Breach, Matlock, Skull Bucket, Bagman, Stuntman, Blue Angel, Pothole, Guy, Sparrow

Warmup:  SSH x 30; Imperial Walker x 30; Prisoner Squats x 30; LBCs x 30; Merkins x 30

Run to Watkins, uphill to Overhill and then down to Canterbury Park (0.8 mi)

In the park: Dips x 30; Flutter kicks x 30

Run down to the village (0.4 mi)

In the village: Flutter kicks x 30; 8-Count Body Builders x 10

To Derm Hill for Dora:  100 Merkins; 100 Big Boy Situps

Run back to MBE (0.3 mi)

Finish with Flutter Kicks x 50!

 

Announcements, prayer by Sparrow, and dismissed

 

RABBIT

 

 

 

The Vulcan-November 28, 2017 for Dispatch

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Exercise Side Straddle Hops 25
Mountain Climbers 25
Big Boy Situps 25
Mosey around track (1)
Exercise Dips 40
Flutter Kicks 25
Mosey to field
Set 1 Run 15 yards Merkins 25
Bear Crawl 10 yards LBCs 25
Run 10 yards Squats 25
Bear Crawl 10 yards American Hammers 25
Run 10 yards Merkins 25
Bear Crawl 10 yards LBCs 25
Run 10 yards Squats 25
Bear Crawl 15 yards American Hammers 25
Set 2 Run 15 yards Merkins 25
Bear Crawl 10 yards LBCs 25
Run 10 yards Squats 25
Bear Crawl 10 yards American Hammers 25
Run 10 yards Merkins 25
Bear Crawl 10 yards LBCs 25
Run 10 yards Squats 25
Bear Crawl 15 yards American Hammers 25
Set 3 Bear Crawl 15 yards Merkins 25
Crab Walk 10 yards LBCs 25
Bear Crawl 10 yards Squats 25
Crab Walk 10 yards American Hammers 25
Bear Crawl 10 yards Merkins 25
Crab Walk 10 yards LBCs 25
Bear Crawl 10 yards Squats 25
Crab Walk 10 yards American Hammers 25
Set 4 Run 45 yards Merkins 25
Run back 45 yards LBCs 25
Run 45 yards Squats 25
Run back 45 yards American Hammers 25
Set 5 Lunges for 45 yards Merkins 25
Run back 45 yards LBCs 25
Finish
Dips 31
Freddie Mercury’s 30

The Vulcan-November 16, 2017 for Dispatch

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PAX: Wildfire, Crab Legs, Bluegrass, Walk-on, Slumlord, Sparrow, Breach, Skeletor, Guv, Cocky, Hugh, Pothole. Wrigley, Gump, Dynamite, Shunnarah, Zacchaeus, Pilgrim, Soccer Mom, Gomer, Drought, U-Turn, Bam Bam, Snowman, Matlock, Dispatch
Warm-up
  • Ray Lewis – 30
  • Willie Mays – 30
Mosey around walking path to amphitheater in two groups
  • Group 1 – Bear crawl amphitheater
  • Group 2 – Shoulder Taps
  • Group 2 – Bear crawl amphitheater
  • Group 1 – Shoulder Taps
Mosey to the field
 
Red Barchetta
 
Set 1
  • Run 100 yards and do 100 Side Straddle Hops
  • Run 75 yards and do 75 Mountain Climbers
  • Run 50 yards and do 50 LBCs
  • Run 25 yards and do 25 Merkins
  • Run 10 yards and do 10 Burpees
Set 2
  • Run 100 yards and do 100 Side Straddle Hops
  • Run 75 yards and do 75 Mountain Climbers
  • Run 50 yards and do 50 LBCs
  • Run 25 yards and do 25 Merkins
  • Run 10 yards and do 10 Burpees
Finish
  • Dolphin Kicks – 30
  • Jack Webbs 10

The Spartan-November 1, 2017 for Dispatch

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6 PAX posted for tennis court post-Halloween court games

Present: Dispatch, Rabbit, Geek, Guy, Wildfire, Tar Baby

 

Mosey around MBE (twice)
 
Mosey to MBE tennis courts
 
Set 1
  • Big Boy Sit ups – 10
  • Merkins – 20
  • Side Straddle Hops – 30
  • Squats – 40
Bear crawl to opposite side of tennis court
 
Set 2
  • Big Boy Sit ups – 10
  • Merkins – 20
  • Side Straddle Hops – 30
  • Squats – 40
Bear crawl to opposite side of tennis court
 
Set 3
  • Big Boy Sit ups – 10
  • Merkins – 20
  • Side Straddle Hops – 30
  • Squats – 40
Crab crawl to opposite side of tennis court
 
Set 4
  • Big Boy Sit ups – 10
  • Merkins – 20
  • Side Straddle Hops – 30
  • Squats – 40
Crab crawl to opposite side of tennis court
 
Set 5
  • Big Boy Sit ups – 10
  • Merkins – 20
  • Side Straddle Hops – 30
  • Squats – 40
Side shuffle around tennis courts
 
Finish
  • Flutter Kicks – 30 x 2
  • Freddie Mercury’s – 30 x 2
  • Dauphin Kicks – 30 x 1 and 10 x 1
  • Star Plank

 

Announcements, Prayer, and dismissal

 

October 16, 2017-The Spartan for Bird Dog

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13 PAX welcomed a chilly temp of 55 degrees in The Gloom at The Spartan.
Sparrow, Double Stuff, Guy, Pothole, Rebar, Skeletor, Cinco, Stuntman, Dope, Bagman, Eager, Rabbit, Birrdog.
Partnering up in two-men groups, men went back to the basics for a morning of pushups, sit-ups, soldier carries, and lunges at the MBE field.
Round 1:
100 team (cumulative) Merkins.
100 team Irontribe sit-ups (full extension on the back to 90 up right).
120 yard soldier carry (Man 1).
50 yard lunge together.
120 yard soldier carry (Man 2).
50 yard lunge together back to starting position.
Round 2:
75 team Merkins.
75 team Irontribe sit-ups.
120 yard soldier carry (Man 1).
50 yard lunge together.
120 yard soldier carry (Man 2).
50 yard lunge together back to starting position.
Round 3:
50 team Merkins.
50 team Irontribe sit-ups.
120 yard soldier carry (Man 1).
50 yard lunge together.
120 yard soldier carry (Man 2).
50 yard lunge together back to starting position.
Round 4:
25 team Merkins.
25 team Irontribe sit-ups.
120 yard soldier carry (Man 1).
50 yard lunge together.
120 yard soldier carry (Man 2).
50 yard lunge together back to starting position.
No frills and Men Got Better!
-Birddog

40s at The Spartan-October 18, 2017 for Dispatch

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Eight came out in the dark 48 degree morning for more Dispatch field work.  The field was wet with morning dew.

PAX:  Dispatch, Rabbit, Choo Choo, Pothole, Milkman, Pyramid, Bagman, Elmer

 

Mosey from MBE parking lot to the front of the school.

 

  • Side Straddle Hops – 30
  • LBC’s – 30
  • Dips – 20
  • Side Straddle Hops – 30
  • Flutter Kicks – 30
  • Dips – 20

Mosey to MBE soccer field.

 

40’s and Bear Crawl:

 

Set 1

  • Run 10 yards and do 10 Burpees
  • Run additional 10 yards and do 20 Big Boy Situps
  • Run additional 10 yards and do 30 Merkins
  • Run additional 10 yards and do 40 squats, run back to the beginning

Set 2

  • Run 40 yards and do 40 squats
  • Run back 10 yards and do 30 Merkins
  • Run back 10 yards and do 20 Big Boy Situps
  • Run back 10 yards and do 10 Burpees

Set 3

  • Run 10 yards and do 10 Burpees
  • Run additional 10 yards and do 20 Big Boy Situps
  • Run additional 10 yards and do 30 Merkins
  • Run additional 10 yards and do 40 squats, run back to the beginning

Set 4

  • Run 40 yards and do 40 squats
  • Run back 10 yards and do 30 Merkins
  • Run back 10 yards and do 20 Big Boy Situps
  • Run back 10 yards and do 10 Burpees

Set 5

  • Bear Crawl 10 yards then run 10 yards
  • Bear Crawl 10 yards then run 10 yards, turnaround
  • Bear Crawl 10 yards then run 10 yards
  • Bear Crawl 10 yards then run 10 yards to starting line

Set 6

  • Bear Crawl 10 yards then run 10 yards
  • Bear Crawl 10 yards then run 10 yards, turnaround
  • Bear Crawl 10 yards then run 10 yards
  • Bear Crawl 10 yards then run 10 yards to starting line

Mosey to beside the MBE tennis courts.

 

Exercise:

  • Star Plank – Hold three two minutes

 

It was still dark but definitely warmed up by the end. All were covered in dew and grass clippings.

 

Announcements, prayer, and dismissal