Author: Orangeman (Page 1 of 6)

The setup: You pull out of your neighborhood, a few other Pax not far behind. A hulking work truck, loud, dim lights, can’t see the driver, comes up behind you, follows you all the way to The Storm. What the hell!?!?

Setup 2: Some damn, diesel belching work truck gets ahead of you on the way to The Storm. It’s slow, probably going to make you late. What the hell!?!? It pulls into The Storm too.

Morning, Hei Hei. Nice work boots you have there. Still going to work out? Worked all night and still made it to The Storm… Pax of the day award!

After the pledge, time for the warm up.
SSH I/c and 1 burpee
Imperial Walkers I/c and 2 burpees
Merkins I/c and 3 burpees
Toy soldiers I/c and 4 burpees
Goof balls I/c and 5 burpees

Karaoke down the hill to the guard rails
25 dips 25 dirkins

NUR to the traffic island
Six shooters I/c

Mosey to the loading dock and partner up
P1 runs to the dock, gets to the top and runs back while P2 AMRAPs the exercise. 5 rounds for each partner. Exercise 1 was LBCs, exercise 2 for a whole other set was American Hammers.

Hei Hei, in his work boots and all, stepped it up once more with a barrel roll at the top of the dock. YHC tried the same and came away with some scrapes and bruises on the knee.

Mosey to the parking lot near the tennis courts for step ups I/c. There may have been a rickety ol’ picnic table put out of commission. BOS may have been the hammer that set it free.

Time for a final dose of work with some Rugby Sprints, a YHC favorite. One pax calls an exercise, preferably on the ground. Said pax yells “go” and everyone sprints to a new point, sprints back to the original point and then recover walks to the first sprint end. Think of it as “sprint, sprint, recover”. This same pattern is done over and over until YHC says stop. Final recovery walk back to the flag for a short Mary and time.

Pax appeared to be was  gassed as everyone pushed hard.

Announcements: 4/13 convergence and community foundation run with speed for need, 4/15 FCA golf tournament, 4/17 2nd F lunch, 5/13 Young Life golf tournament, 5/18 extinction run

Prayer Requests: Breaker’s aunt, Turtleman, Huckleberry, Anchorman, Hei Hei, Jane Fonda, BOS’ 2.0

YHC took us out. It was an honor to lead. -Orangman

While Breaker was off moseying up the mountain with the sweeter half of the concentrica, and Hot Corner was rucking incognito, YHC led the Pax on an up-cycled version of a Q from 2018, YHC’s 1st F3 year.

After the pledge we began the warm-up with SSHs I/C followed by 1 burpee. Moseyed to the GI bridge with a bet: If the gate is closed, 5 burpees. Open gate, so a lunge walk across the bridge. Mosey to the island within the island to continue the wam-up with imperial walkers I/C followed by 2 burpees. Mosey to the second bridge, lunge walk the bridge, mosey to the back lot to complete the warm-up with goofballs followed by 3 burpees, toy soldiers and 4 burpees and finally merkins and 5 burpees. Watts Up astutely called out that YHC was using the burpee count to keep track of the warm-up exercise count. That’s probably a true statement.

All warmed up and on to The Thang! Staying in this favored lot (flat, usually devoid of vehicles, and mostly dry), the Pax divided up for some partner four corners. YHC is a fan of proper, or at least better form, so no high-rep counts, just P1 running to corner 2 and back while P2 AMRAPs at corner 1 for big boys. Flap jack until P2 comes back and both mosey to corner 2. Repeat the process at C2 with hammers, C3 with squats, and C4 with lunges. The distance between corners 2 and 3 and 4 and 1 are very short due to the rectangular nature of the lot, so many thanks to Virus for suggesting to run the diagonals instead. A strong Q knows a good thing when he sees it, so round 1B included a good bit of extra running with the same exercises. Thanks Virus! 5 burpees for the train, start round 2. Same concept, but different exercises. C1 had LBCs, C2 V-Ups, C3 merkins, and C4 jump squats. Round 2B was cut short by time, so back to flag. Sorry guys, no time for a triple nickel.

Tesla asked for 3 burpees with the remaining 15 seconds, YHC obliged.

Announcements: Convergence and Foundation run 4/13; FCA golf tournament 4/15 see Hot Corner; 5/14 Young Life golf tournament see Buckshot; 5/18 (new date) for Puff Puff Pass Extinction Run; Montana with the VQ Saturday at The Yank.

Prayer Requests: Breaker’s aunt, BOS’s 2.0 and mother in law, Anchorman, Turtleman, Huckleberry, Blueprint, Buckshot’s cousin, Hot Corner’s mother in law.

YHC took us out. It was an honor to lead. -Orangeman

With the site Q absent, and apparently not checking Team Up, YHC showed up to Q TRB as scheduled, but so did Goose, with some sort of verbal agreement with Nutria. After a little discussion YHC and Goose agreed to postpone the Goose Q ‘til next time.

After the warm up the Pax hit each of the 11 light poles for a Route 66 with Bobby Hurley’s. A Route 66 is one rep at the first light, 2 reps at the second light and so on for 11 lights. Just for the edification of F3 Gastonia, there are exactly 11 light poles from the flag to the end of the back parking lot.

Route 66 with big boys going the other way.

Mosey to the field for a rendition of JC’s Marine Bootcamp special. From the middle of the field, a Pax calls an exercise and the reps. YHC made the rep rule of minimum of 10, maximum of 25, or caller’s choice if I/C. After performing the exercise, mosey to the short side of the field, mosey across to the other side, then back to the middle for the next Pax called exercise. Rinse and repeat til time. Last called was 5 burpees OYO, however YHC reminded the Pax of the minimum rule, so it was over-ruled to 10 burpees. Mosey back to the flag for the pledge and COT.

Announcements: 4/20 Puff Puff Pass Extinction Run at Primal

Prayers: Tesla, Orangeman’s brother

YHC took us out. It was an honor to lead. -Orangeman

It’s prom season in the area and some of the Pax’s 2.0s are asking other Pax’s 2.0s to the prom. Opportunities abound to hand out advice to the 2.0s and their HIMs, most of it doesn’t seem to real good, IMO.

After the pledge and a warm up, YHC explained tabata. For those that don’t know, it’s a time-based workout with a certain time for work and a certain time for rest. Today’s version is 60 seconds of work and 15 seconds of rest, rinse and repeat for 10 reps. Exercises performed were halos, around the world, kettlebell swings, curls, chest press, tricep extension, rows right side, rows left side, calf raises.

After the set, mosey, in snake fashion, around the parking lot, dos some core work, then repeat the set.

Pax pushed hard, complained (sometimes a lot!), and got through 2 and a half sets.

Announcements: 4/20 Puff Puff Pass, aka, Extinction Run at Primal; 4/13 Convergence at ball park before the Community Foundation Run

Prayer Requests: Gavel and family, Fannie Mae’s dad, Anchorman, Huckleberry, Turtleman, Hunchback, Montana, Hall family

Namorama

YHC took us out. It was an honor to lead. -Orangeman

Birthday Q for YHC, so of course the reps were predetermined.

Pledge

Warmup: SSHs, Imperial Walkers, low slow squats, mountain climbers, and merkins in cadence, x10
Burpees x9, with “promise” of no more.

Arm day! Mosey to Park St. for modified merkin Route 66. #1 merkins x10, #2 werkins x10, #3 ranger merkins x10, #4 diamond merkins x10, #5 Chuck Norris merkins x10, #6 perfect form merkins x9.

Very short mosey to the courts for Core day! V-up suicides. 5×10 + 1×9… you have to touch the line with your hand at the beginning for it to count as a suicide! Oh yeah.. 5 burpees for the train (the train’s fault).

Mosey to track for Leg day! Calf raises 10x IC, mosey to other side; Squats 10x IC, mosey back; Lunges 10 each leg, mosey to other side; sumo squats 10x IC, mosey back; Bonnie Blair’s 10 each leg, mosey to other side; jump squats 9x. Mosey back, rinse and repeat.

All around day! Mosey to school for dips, dirkins, step ups, inclined big boys and hip slappers x10, plus 9 burpees (i did a little birthday lie).

Plank for time.

Announcements: Beer mile; convergence on 1/1.

Prayer requests: Turtle Man, Montana, Jane Fonda, Jackson Curt, Tesla and family, Purple Hayes and family, Balljoint.

YHC took us out. It was an honor to lead -Orangeman

Warmup, Pledge, lap around the track, you know, all the regular stuff.

At the flag, between the lamp posts Pax lunge walked, burpee broad jumped, and bear crawled. Since YHC does not own hip hugging, phone carrying, yoga pants, the phone, aka weinke, got shoved down the backside, next to the tramp stamp, for the bear crawl. Well, the weinke did not stay put and upon reaching vertical, the weinke was all the way down to the ankles, creating a funny sideshow. While YHC dug around for the weinke, Tesla kept the Pax busy with some SSHs.

Mosey to the back lot for some good ol’ fashioned 12 Days of Xmas. 12 exercises, 12 reps each in a stack ‘em style.

Day 1, 12 merkins, NUR up the parking lot, perform a perfect burpee, mosey back to the gifts, err, start.

Day 2, 12 squats, 12 merkins, NUR, burpee, mosey.

Day 3, 12 big boys, 12 squats, 12 merkins, NUR, burpee, mosey… get it?

Day 4 werkins
Day 5 Bobby Hurley’s
Day 6 american hammers
Day 7 diamond merkins
Day 8 Apolo Ohno’s
Day 9 V-Ups
Day 10 CDDs
Day 11 side lunge
Day 12 fox holes

Pax got through 10 days, but time was running out, so we pushed through the side lunges and fox holes  before time to mosey back to start.

Announcements: beer mile on the 30th, 2nd F lunch noon today at Hickory Tavern, convergence 1/1/2024 7am at Martha Rivers Park

Prayers for J2C, Montana, Jane Fonda, those suffering with illness

Kool-Aid took us out.

It was an honor to lead -Orangeman

Orangeman here, writing the back blast for an early September Run/Ruck where the site Q did not assign a Q for the day. There were some runners and ruckers, the pledge was said, and YHC took us out. It was an honor to lead. -Orangeman

Rainy Saturday at The Fighting Yank, so after a quick warmup the Pax moseyed to the upper picnic tables for… wait for it… you guessed it… THE DECK OF DEATH!!

After a bunch of work, YHC took us out. It was an honor to lead. -Orangeman

Some rucked, some ran, all got the work done.

YHC took us out. It was an honor to lead -Orangeman

You can’t end the Summer of Snooze 2023 on an Omaha, at least that is what the Site Q, Short Sale, said. So YHC stepped up for an encore to officially end Snooze for the summer.

The words of the day… Modify as needed, not Omaha!

After a brief warm up where Roscoe blamed a red light for being tardy, four HIMs moseyed to the original parking lot by the river, playing a game of Frogger. Hearing no squealing and seeing no blood, the Pax started off with some 11s with Mike Tysons and squats. Modify #1, mosey one way, NUR the other.

Modify #2, inverted rows on the low pull-up bar to counter-act all the merkins (thanks Bubba Sparxxx for the physio lessons at Bulldog).

Long mosey on the sidewalk by the river, YHC looking for the big hill he knows is there somewhere. We find the hill, or so we thought, and started Jacob’s ladder: run up the hill, do a burpee, run down the hill, run back up, do two burpees, and so on until seven burpees. Modify #3, NUR up the hill. At the top of the hill on the first attempt, YHC sees the real hill, so modify #4, run down the big hill, NUR up the big hill and start the burpee count. Burpees after NURs uphill were tough. Short Sale thanked YHC for knocking out leg day for him.

On the run back to the start, the Pax enjoyed the 5th and final modify, bear crawl across the bridge (no, not the big one at the highway, there is one on the river sidewalk).

Enough time for a final Mary and time was called on the final, 1st annual Summer Snooze.

Announcements: Annihilation at Gas House, Thunder PT at Pain Lab, regular PT at the Yank all this Saturday, and Crowder’s hike on Sunday.

Prayer requests: Norwood, Huckleberry, Turtleman, Anchorman’s father in law, Tiger’s mom and dad, travel for Breaker Breaker.

Roscoe took us out.

It was an honor to lead -Orangeman