Fitness, Fellowship, Faith

Month: August 2017 (Page 2 of 6)

Burpeethon Training

7 #HIM enjoyed the Burpeethon training.  YHc was planning to go with BlockBuster and had nothing planned and Mayor made the call for no BlockBuster, sooo.

Warm Up; All x 15 IC

SSH, Mericans, Imperial Walkers, LBC’s

The Thang;

Mosey 1 mile cicle up at the weight room in the parking lot.  YHC thought with the BurpeeThon coming up we could use some training.  The parking lot is approx 100 yds with three islands. Island 1 perform 5 mericans, run to 2nd island perform 5 squats, run to 3rd island perform 5 burpees, sprint back and plank for the six.  Once all pax are in run a lap around the school, .25 mile.  Meet back at the start 30 flutterkicks IC and repeat exercises with 10 reps each island, plank for six, run lap around school.  30 FreddieMercury IC.  Repeat exercises for 15 reps at each island.  Plank for the six.  Stroll to the weight room wall and perform 10 Hip Slappers IC, run 200 yds.  Repeato.  Mosey to the flag for the pledge.

Moleskin; We covered 3 miles with plenty of burpee training.  Not much chatter at all this morning.  YHC will keep this one in the memory bank as well.  Nice work by all this morning.  Nice to see the push given by all this am, and the will to keep going.  #ISI #DFQ.  It was an honor men.

Thanks for taking us out Mayor. Continue reading

Persistence at Midoriyama

YHC received a text from scheduled Q Floppy Disk telling of an injury from a recent Mountain Bike ride. It was widely believed that Freight was involved in this accident but so far no evidence of that. YHC not being particularly creative and preferring to dwell on his weinke over several days, this was a challenge to think of something quick.
Warm Up
SSH x 10IC
Cotton Pickers x 10IC
Tool Times (Don Q) x 10 IC
Hillbillies x 10 IC
Moroccan Night Clubs for a while
Mosey to the playground for 5-10-15
5 pullups
10 LBC’s
15 Squats (3 Sets)
Mosey toward main road stopping along the way for Cotton Pickers x 10 IC
Mosey to the new Cul de Sac across the road on the new track/path where a variation of BLIMPS was announced.
10 Burpees, Mosey a while
20 LBC’s, Mosey a while
30 Imperial Walkers, Q’s lack of counting skills were questioned, Mosey a while
Stopped by the steps for 5 calf raises each step, planked for the six
40 Merkins, mosey a while
50 Plank Jacks, mosey a while
60 Squats back at the entrance to the new trail
Mosey back to the flag.
I had planned a few curls and presses at the soccer field but was running out of time.
Split into 2 teams for some Frisbee Rules Football. There was illegal use of hands, holding maybe even a personal foul but none were enforced and all had fun.
I read a quote from Calvin Coolidge about persistence which part of it is “The slogan Press On! has solved and always will solve the problems of the human race.” I discussed one of my M’s friends who is a doctor who made a statement a while back that she was not even close to the smartest person in school but that she was disciplined and that helped her make it through med school as much as anything. Everyone who is trying to lead needs to be persistent and disciplined to be better each day.

Announcements
Burpeethon Sept. 16th at 9:00 am at Rankin Lake
JJ5K in Stanley Sept. 23rd at Common Ground Trail
Speed For Need at Christmastown 5K on Saturday, Nov. 25th in McAdenville. You Do Not Want To Miss This! Roadie said if he can do it, you can do it!

Prayer Requests Pockets, Chum, Canteen, Floppy Disk, Oompa Loompa, Glenn Jackson, Navy guys and families who were killed and injured in the ship accident.

Moleskin
YHC probably had a little too much running for such a warm day and with a couple of the Pax not at 100%. #QFail
Nice work from Wojo and Assssh Pond pushing hard even though they were not at their best.
Slaw, Defib, Tool Time, Blart and Freight are the beasts of Midoriyama and just kept pushing even though the Q was kind of dragging.
Swimmer is a famous Mountain Bike rider and got in some EC before the workout. I think he rode alone because no one can keep up with him.
My boy Huckleberry repeated his disgust with all the running today but kept pushing that rock.
Newcomer Wrong Turn is so young and makes it all look so easy and that is kind of annoying for an old guy like me. Just kidding youngster.
Lil Sweet was not wearing his usual cargo work pants but had on shorts and it turns out he is a sneaky well-skilled frisbee football player.
Oompa Loompa stopped by on his way home from work to tell us he was having to rest his knees for a while. Get well soon Oomp.

My little girl started her senior year of college and we had several guys busy with their 2.0’s schools this week so best wishes to all of the kids and teachers starting back to school.

Thanks guys for the push today. I really needed it.

No Q? Execute order 66

4 men this morning.  temperature: 73 with 1509% humidity.  heat index was about 132.  sparky continued his streak of being early.  i’m not sure what’s more impressive: folsom’s back blast streak or sparky’s streak of being early.  both are classified as miracles.  at 5:31 we clocked in.

warmup: ssh, cdd, burpees.

mosey to the flag at the top  the road for the pledge.

on your six for lbc

mosey to a parking lot for little dips and mike tyson’s.

mosey one lot over for route 66.  we did this four times with squats, merkins, lunges and burpees.

mosey for a bit and finally back to the launching point.  in time for some x sit-ups. time is up.

COT

annoucements: jj5k, christmastown 5k, burpeethon.

prayer requests: hank’s dad, our children, each other.

BOM: yhc took us out.

Prison blocks

8 dudes resisted the fart sack to enter the gloom-ish folsom heat.  sparky had the q so everyone knew what was coming.

warmups: ssh, hillbillys and tool time’s all X 15IC

mosey to the flag for the pledge.

mosey to the starting parking lot and partner up.  p1 does 20 deadlifts, p2 lbc.  each person did four sets.

mosey to the tennis court with the blocks, same partners.  p1 does the exercuse, p2 runs the length of the courts and back to switch.  counting in aggregate. with blocks: curls, tricep extensions, squats and shoulder presses all x 200.  thankfully sparky modified the tricep extensions to 100.

cool down mosey

time.

COT

annoucements: jj5k, christmastown 5k, burpeethon

prayer requests: allen tate’s friends, roadie’s grandmother

BOM: sparky took us out.

Solar Eclipse Glasses Not Needed

Pledge and disclaimer

Warmup
SSH 20 IC
2 Burpees
LBC’s 20 IC
4 Burpees
Squats 20 IC
6 Burpees

 

Mosey to the wall in front of the bank
20 Derkins, 20 Dips, 10 Derkins, 10 Dips ( All OYO)

 

Mosey to the dock next to Bellacino’s (thanks Gastone)
Jump the dock then bearcrawl the wall and jog to the parking lot for 5 burpees. Repeat with 4 burpees, 3 burpees, 2 burpees and 1 burpee.

 

Walked to the front of the old Harris Teeter and did speed bump merkins (10 to 1)

 

Partnered up. While partner 1 ran the second did LBC’s and switched for 2 rounds.  Same idea with WWI’s, Flutter Kicks and Squats.

 

Split up and did 2 rounds of parking lot sprints.  (Turtleman enjoyed them so much he did 3 rounds)

 

Then lunged from one parking space line to the other with 10 burpees. Lunged back for 20 LBC’s.  Lunged back for 5 burpees.  On the way back, we lunged and bear crawled.

 

Moseyed back to the wall and OYO 10 Derkins and 10 Dips.  Back to Pelicans and circled up for 20 American Hammers and 20 LBC’s (OYO).

 

Announcements: Give 2 Give, Speed for Need, Special Olympics Burpeethon

 

Welcome FNG Pho Cotton.

 

I tried to focus on upper body since last week Gastone killed my legs and Shortsale gave me a sixpack!  Great work by everyone.

 

Round and Round We Go

The weather plummeted to a humid 78, with a slight breeze from a PAX’s backside.  The morning reeked of too many monkey humpers and not enough running.  Something I will have to correct for next time.  For those 87 PAX who didn’t make it out Friday, I expect to see at least 4 of you next time, cause I’m bringing the bricks.

Warmup:
SSH: 20 IC
Merkins: 10 IC
LBC’s: 10 IC
Squat: 10 IC

Pledge:

The THANG:

Mosey to the Parking deck, via 2 extra turns.

Circle up:
One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.
2 times around without a break.

One Pax performs 5 Squats while the other PAX hit some Monkey Humpers, everyone gets a turn.

One Pax performs 10 LBC’s  while the other PAX hit some Flutterkicks, everyone gets a turn.

Recover and Mosey to next level

One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.

One Pax performs 5 Squats while the other PAX hit some Monkey Humpers, everyone gets a turn.
2 times around without a break.

One Pax performs 10 LBC’s  while the other PAX hit some Flutterkicks, everyone gets a turn.

Recover and Mosey to next level

One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.

One Pax performs 5 Squats while the other PAX hit some Monkey Humpers, everyone gets a turn.

One Pax performs 10 LBC’s  while the other PAX hit some Flutterkicks, everyone gets a turn.
2 times around without a break.

Recover and Mosey to the steps of Wells
Dips 15 IC
Deep Sea Divers 3 steps, 5 hipslappers each step
Dips 10 IC

Circle up:One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.
2 times around without a break.

One Pax performs Daft Punk(Lunges in a cirlce) while the other PAX hit some Monkey Humpers, everyone gets a turn.

One Pax performs 10 LBC’s  while the other PAX hit some Flutterkicks, everyone gets a turn.

Recover and Mosey to the wall of trust

Wall Sits:
Wall Sits with shoulder raises: 10 IC
Wall Sits while marching: 10 IC
Wall Sits with shoulder raises: 10 IC

Recover and Mosey to the Pavillion

4 Minutes of Mary

Announcements: Speed for Need, Burpeethon

COT:  Pockets, Easy Rider’s brother,  Kids going back to School, Barcelona,

Dog Daze at The Yank

Seven warriors showed up at The Yank to put in a little early morning work in the heat and humidity of mid August in pre eclipse Gaston County. It was not easy friends. it looked a little like this:

Gather up at the Yank with the pax and mosey to the first corner for some warm ups

SSH X 20

2 burpees OYO

IW X 20

4 burpees OYO

Windmills X 20

6 burpees OYO

Merkins X 15

8 burpees oyo

LBCs X 20

10 burpees OYO

Mosey to the top of the hill for some bench work:

Step ups X 10 total

Dirkins X 10 total

Dips X 10 total

Increase to 15, then 20 then back down to 15, 20, 10

Mike Tysons X 10 on the steps.

Mosey down to the field of dreams for a nightmare scenario of:

Partner work : 10 partner dirkins, mosy to the other end for 10 hand slap merkins. Mosey back

partner merkins, 1X2X3X4X5X6X7X8 and back down.

Serpantine bear crawl: Weave in and out of pax in plank position “Indian run” style to the end of the field. Talk about building mental toughness!

10 SSH, 15 Copperhead squats.

Mosey down to Heatbreak Hill for some triple nickel nastiness.

bottom of the hill: 5 jump squats.

run the hill

top of the hill: 5 CDDs

repeat 5X

Over to the playground:

10 velociraptors

10 merkins

10 rail squats.

3 rotations.

Over to the fountain for a round of pax led Mary in the circle.

1 pax calls exercise and runs around the fountain while rest of the pax does the exercise. Included but not limited to LBCs, heels to heaven, merkins, you name it. Two rotations total.

Done.

NM: This was a tough one today. Our FNG disappeared for awhile but came back to life for the playground and Mary session. Way to keep hanging in brother! It will get better and easier. But this was a hard day. Make no mistake about that fact. The humidity was pretty thick for sure.

Honor and pleasure to lead The Yank. Great AO and even better guys. Welcome GQ! looking forward ot seeing you in the gloom brother!

Tesla

 

 

 

 

The ToolTime Teamwork Trap = Terribly Terrific

Ah Tooltime.  Never a second thought about creating a painful trap for the Pax.  Sneaky guy….I loved it.

After last week he took the Q, walked up and said “I want to know about Painlab, and I want everyone else to know.  How about I run ’em for a lap and bring them to the circle?”.  I said “you have a sick mind.  Let’s do it”.

So with that the trap was set.  The regular Painlab staff of Oompa and Bandit were in on planning, and the crucial move by Slaw to make sure we had enough coupons.  This was a BIG part, so big ups to Slaw for that.  The Pax should always know that I put 6 – 25lb plates in my trunk, along with 4 – 10lb. plates, some 5 lb. ones and a few Kettlebells.  Kettlebells are growing on me.  Get one in the 20-40 lb. range and I’m glad to send you a program!

Anyways, we planned through the week, and this morning Tooltime was grinning ear to ear.  I wrote a program that represents what we do, so here we go:

Tooltime wasted NO time, said he was an idiot and so were we, off they moseyed.  Meanwhile Oompa, Bandit and I grabbed our weights and did this in front of Frank:

4 Rounds – 10 Lunges, 10 Kettlebell Swings, 10 Merkins, 10 Squats

By the middle of Round 4 the Pax showed up.  Some looked confused, all enjoyed carrying their coupons.  They did the tradition of once you hit the curb, you lunge your coupon to the circle.  Then……WELCOME TO PAINLAB!  Gave the usual spiel:

  • Modify as needed.  I always have alternate exercies
  • We do non-high impact.  High Impact both feet leave the ground, low is one foot, zero is two feet on the ground
  • We focus on cardio, strength, core and flexibility

Phase I: PainLadder

25 each – Blockie Merkin, Weighted Crunch, Deadlift to High Pull, Weighted American Hammers

20 each – same

15 each – same

10 each – same

5 each – same

Good work, lots of chatter.  Tooltime asked Stroganoff to never ask him to Q again.  I saw Frank smile  Break time….1 minute lunge walk around the circle

Phase II:  PainCycle

  1. Boxing (3 minutes)
  2. PAINMARCH Lunge (1 minute – ALT Rockette)
  3. Muscle Work (3 minutes – Diamond Merkin, Curls, weighted squats – 10 to exhaustion cycle) (ALTS are French Curls, Bent Over Rows, Don Quixotes)
  4. PAIN MARCH High Knees (1 minute – ALT Slow Karyoke)
  5. Ab Work (3 minutes – Mary in circle, reps of 20)

wanted to repeat but had to Omaha…..had to get to:

Phase III: Follow the Leader

Lunge walk around the circle to the stadium steps, bear crawl up, then across, next level was crab walk, next level was lunges, next level was bear crawl again, then high knee the last one.

After that everyone found a pole and squatted for a bit.  Leave it to Tooltime to start talking food to break it up.  Hard to talk when I had a clock going off in my head….but I got delayed 15 seconds, you don’t feel that when you have an iso-squat going, do ya?  Good stuff.

Phase IV:  Isolation Drop-Sets

everyone has something they need to work on.  I try to leave 3-5 minutes to tackle something you want to hit, compliments of a Q I saw Roscoe pull many years ago.  Something about facing your fears.  So, I gave the men drop-sets (one exercise, then another to exhaustion, that focus on the same muscle groups).  I listed exercises, set the timer and said GET TO IT!  Good work by the guys here.

Phase IV:  Yoga

Asked the Pax what you do, so you don’t get injured, after some hard muscle work?  STRETCH!  And the best darn thing I have ever found in terms of stretching but staying intense is Yoga.  If done right, this stuff is the real deal.  For a many, many weeks now, Bandit, Oompa and other guys have been getting better and better.  Very proud of this, because check this out:

Namaste

Warrior Pose 2, both sides

Hanging Knee

Chair Pose

Plank

Low Plant

Cat pose

Child pose

Plank

Hands to Feet, bleeding into….

Crane Pose.  BANDIT GOT FULL CRANE!  And held it.  He’s losing weight or getting stronger.  That’s all there is to it.  Awesome.

Back up to Tree pose on both sides.  Got some laughs here.  That’s good, it was quitting time anyways.  Walked the coupons back and name-o-rama.

Tooltime said it best:  when you are hurt and want the fellowship, come to Painlab.  When you want to focus on strength, core and flexibility, with a side of cardio, come to Painlab.  This is our thing to give F3 Gastonia, and whether I pull a solo merlot or have the big dogs Oompa and Bandit with me, you will always have stretches, exercises, but most importantly the fellowship time to push the rock.  Or block.  Or plate . Or kettlebell.

A pleasure to lead and have the team we did today.  Teamwork!  AYE!

  • Rudolph

Triple Threat – Heat, Humidity & Squats

There was only one AO where YHC had not Q’d so it was time to remedy that situation.  I had posted many times at Midoriyama but never taken the opportunity to lead a workout here.  Luckily it worked out to be on a triple digit heat index day.  Because of this I wondered how many would show…….2 or 3?

No, this is F3 Gastonia and better yet, Midoriyama, where not only can we not count, we’re dumb enough to show up in this type of weather.

10 strong.

A little mumble chatter plus an actual legitimate disclaimer before the warm up.

Pledge

Quick in-cadence warm up as follows:

SSH X 10

Merkins X 5

Imperial Walkers X 10

Didn’t take much to get warmed up today…..in fact, it was probably completely unnecessary.

The Thang

Time for a little mosey to search out some shade.  We moseyed down toward the trail/lake parking lot to the picnic shelter for some in-cadence rep work as follows:

Dips X 15

Squats X 20 (This became a recurring theme throughout the workout)

LBC’s X 25

Derkins X 12

Step Ups X 20

This was so much fun that we rinsed & repeated one more time.

Next was a mosey and YHC decided to cut the route short due to the heat to the closest baseball field for some Pole-Pole work.  The trail was just a little more overgrown than the last time I went through there.  My apologies to the PAX…..not the best choice.  However, we had to walk briefly so maybe it was okay, except for the poison ivy.

We finally arrived on the baseball field and headed for the corner of the outfield for some pole/4 corners/Wolfpack Grinder type work.  I couldn’t come up with a good name but here’s what I think we did:

10 Merkins – Run to the first pole

20 Side Straddle Hops – Run to the next pole

30 mountain climbers – Run to the next outfield corner

40 flutter kicks – Plank for the six

That was so much fun let’s do it again in reverse order.  (I should add we had a few 10 counts thrown in due to the heat throughout our time together)

40 Flutter kicks – run to the first pole

30 mountain climbers – run to the next pole

20 side straddle hops – run to the last corner

10 merkins – Plank for the six

Dang…..still lots of time left.

Did someone ask for some squats?

15 Squats IC (I think I called 10 but Midoriyama math required 15) – run to the first pole – 20 merkins OYO – plank for the six

15 squats IC – run to the next pole – 30 mountain climbers OYO – plank for the six

15 squats IC – run to the corner – 40 flutter kicks OYO – plank for the six

Again

20 squats IC – run to the center field fence – 50 LBC’s OYO (not sure about this one) – plank for the six

Mosey back to the flag for one round of Mary.

Flutter Kicks IC X 40

One minute left…..it’s hot…….we’re done.

Anouncements.  Prayer requests.  Video name-o-rama.

It was hot and extremely humid today.  The heat index was close to 102 when we started.  I wasn’t sure what I was getting into before the workout but admit I felt better than expected in the heat.  This is a testament to F3 that an average 47 year old can go out in these conditions and run around for 45 minutes like an idiot and not get sick.  I thank all of you for pushing me over the past 2+ years.

Thanks for the water Sargento…….it was needed badly today.

Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff

The CORA

My M’s favorite trainer at About Face Boot Camp (Misty) is on vacation, relegating her to workout at home. I’d share a photo but that might provoke some of our PAX to defect to the Cramerton gym which we share common terrain at Goat Island. This opportunity has allowed me to post several times this week beginning with Martha’s on Monday. In order to avoid another one of Gastone’s creative leg burning jaunts, I took one for the team and grabbed the Wednesday Q from his mitts. Thinking of the working, it seems the only other man among our PAX that truly dedicates his workouts to the core is Tool Time. He may have a bolt in his head but I think he’s on to something as we seem to be reading from a similar hymnal, which by the way, anyone posting at GasHouse Saturday, well, you better get ready work your belly. So with the concept in mind I announced the working title of the routine as CORA.

Gastone was of course the first to arrive followed by Bandit, my Weasel Shaker mentor. Defib, JK2, and Stonecold comprised a formidable crew. My planned routine needed a number divisible by two or three so I was happy. All the men were veterans so I didn’t even bother with a disclaimer – they had suffered through my direction before so we stood at attention for the Pledge. Now let’s get this train wreck mov’in.

Warm-up:

  • 4×4 – OYO x 5
  • Shoulder Tap/Plank Jack – IC x 10
  • Peter Parker – IC x 10
  • Plank, alternating lunge – IC x 10
  • 4×4 – OYO x 5

The 4×4 was discovered in the exercise lexicon and similar to an Insanity set that I enjoy the challenge. From a standing position, drop into plank and then perform 4 merkins followed by 4 mountain climbers; return to standing to jump and overhead clap. I was kind and allowed for a single leg count of the mountain climbers. The 4×4 was quickly embraced by the PAX, especially JK2. When he begins griping in the opening minutes of the warm-up, then you know the plan is working as intended. Now JK2 tried to categorize the 4×4 as a burpee and I suppose it’s in the family. Regardless, try that one on for size at your next Q if you want the mumble chatter early, especially if Mayor is in the circle. If you’re paying attention you’ll notice the middle three exercises were performed in plank. Since the Q never said recover, the shoulder burn began to take effect, at least for everyone but JK2 who attempted to stand between each one. Yes there is a common theme of our favorite tree professional who offered quite a lot of feedback during this 45 minute session. With the warm-up complete, time to mosey to the office building on Riverwood Parkway.

The Thang:

We split into two-man teams for the first set which would make use of the subtle incline rising from the road to the parking lot. I know how much Gastone loves hill work and I didn’t want to disappoint. In the DORA format, we would perform all core based exercises today. The team would perform an aggregate total with P1 exercising and P2 running the incline to return and swap:

  • 100 WWI
  • 200 Freddie Mercury’s (count right side)
  • 300 American Hammers (count right side)

With that set complete we moseyed to the upper parking lot and seeing the PAX needing to catch their breath, I asked JK2 if he attended F3 Dad’s weekend. I figured that would be a great place for him to unleash a dozen or so of his brood. But he didn’t attend, so he instead offered the standard joke about the naked man wrapped in bubble wrap heading to the doctor. We made the assumption the PAX had encountered this gentleman at one point or another of our professional careers: Stone Cold arresting him, Defib zapping his heart, Gastone selling him an office chair, Bandit providing IT advice, and me appraising his house. Yeah that dude is nuts. Now for the second circuit – each man is on their own this time.

  • 10 Merkins
  • 20 LBC’s
  • 30 Mountain Climbers

These would all be performed in succession and then the PAX would run to the opposite end of the parking lot, rounding the island before returning and beginning the next set. We did a total of 5 sets. Everyone dug deep on this one. Once concluded we re-joined our partners for the final circuit which the team would perform in aggregate with P1 exercising and P2 running to the opposite end of the parking then swap:

  • 100 Penguin Crunch
  • 200 Flutter Kick (count right side)
  • 300 Plank Punches

We finished at 0612, just enough time to hustle back to the starting spot. Announcements for the Burpee-thon and prayers for Bandit’s aunt and JK2’s friend (Beef) going through a rough time.

Moleskin:

I’ve been looking for a Weinke that I could laminate and use when I can’t find the creative juices or for an emergency like a Q no-show. Stroganoff has the Wolfpack Grinder, Brownstreak has The Vern. There are others out there as well. So I think the CORA is worth a patent. I’m willing to negotiate naming rights, maybe a certain local heating and cooling company would be willing to put their brand on it. This routine doesn’t require coupons, the timing works well in the standard 45 minutes, and it definitely works the core. As Tool Time knows, having a strong core provides benefits for so many other things but for this morning, it was fun to hear JK2’s mumble chatter. Until the next time.

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