Fitness, Fellowship, Faith

Author: Sargento (Page 2 of 29)

New stuff at the Old School

It was rather foggy at the AO today but that didn’t stop plenty of HIM from posting and many of them getting some EC in too. We gathered in a circle as time approached. This is what happened…

Disclaimer of sorts. The first exercise was the Pledge of Allegiance, which exercises our freedom! Warmup that included Merkins and other stuff. Count off.

Mosey about 75 feet to the end of the parking lot for the first Thang.

Triple Nickel – 5 Merkins at the start, do 5 Goofballs in the middle going and coming and do 5 Squats at the other end. Good start to get the blood pumping.

From there we headed toward the courthouse, stopping at a couple corners for more Goofballs (why wouldn’t we?). When we arrived at the corner of the courthouse square, the second Thang was explained.

4 Corner Escalator –

1st Corner – 10 Shoulder Taps count 1 side

2nd Corner – 10 Shoulder Taps and 20 Hillbillies count 1 side

3rd Corner – 10 Shoulder Taps, 20 Hillibillies and 30 Peter Parkers

4th Corner that ended up being at the steps of the courthouse itself, 10 Shoulder Taps, 20 Hillbillies, 30 Peter Parkers and 40 Steps Ups (those of us over 6′ tall had to step up 2 steps for increased effort). We gathered at the top of the steps for a count off to make sure everyone was there.

Mosey around the building to the gazebo for the third Thang

Lazy Dora was first explained but then revised when YHC realized that was in anticipation of rain. There was not moisture coming from the sky so we switched to regular Dora 123. Partner up with #1 running around the building while the other does the exercises.

100 Lunges each side that we changed to counting both

150 Chancellors (NEW EXERCISE alert!) – in a standing position with hands in air guitar position, you throw your upper body and head as far back as possible like a reverse headbang. This is what the bassist from TOOL did a lot of at the concert Sunday. It really works you lower abs and thighs too. Give it a try.

200 Maynards (another NEW EXERCISE alert again from the TOOL concert) – feet more than shoulder width apart, crouch by bending at knees and put forearms on inside of thighs. Move your body weight from one side to the other and back, that’s one rep. Obviously this works the thighs and glutes a lot.

Once we got our fill of this, we went back to where we ended the 4 Corners to do the fourth Thang

4 Corner De-Escalator – we did all the exercises and reps in reverse order.

Mosey back to the start for some Mary with direction for the PAX to call 10 reps of an ab exercise. Of course, a couple of the wiseguys insisted on calling various forms of burpee that were semi completed by some. TIME!

Thanks for coming out today men. I believe we all got better for having been there!

Announcements – Pushing rocks starts Thursday 2/1, Winter Nationals at Folsom 2/10 – bring food donations to Anchorman that day, Devotion after LifeLine starting Monday

Prayer requests – Montross’ mom, Wirenut’s mom & M, Medicine Woman’s sister in law, Gumby unspoken, Broke’s coworker’s 16 year old son with lots of broken bones after car accident

Broke took us out

FRC est. 2019

6 HIM showed at 4:45 for what’s hopefully the last unofficial running of FRC from Belmont Central. This is what happened…

A great route was planned, and the only problem was it was 65 degrees! Way to warm compared to temps that have been in the low 20s of late.

We headed out on the way, lots of good conversation, even the idea of having an official AO song came up. Seuss won’t sing that either. Some of us finished a little early and that’s ok, everyone made it back safely in the end. FYI Ruckers are welcome at FRC too. Until next week, Sargento out!

Announcements – FRC will start at 4:40 next week, Pushing Rocks starts 2/1, Krispy Kreme Challenge Saturday 2/3 (2 spots left in clowncar), Monday devotion after LifeLine, Rice n Beans opportunity soon (see Anchorman)

Prayers – Praise for all being well, John Mattox (church friend of YHC with Afib)

Warming Up

It was a not frigid day at Ground Assault where 8 runners (including the learning not-be-late Alma Mater) and 3 ruckers headed into the gloom. The route went to Kevin Loftin Park. We finished strong and everyone was glad they posted. That’s how F3 works!

Announcements – Devotion after LifeLine starting Monday, Rice N Beans opportunity coming up

Prayer Requests – Seuss’ dad had surgery today, Ocho job search, PAX recovering, Jane Fonda house repair, John Mattox with Afib

Greatest .85 miles ever

Some say it’s the most CSAUP of all. Some say it’s the best day of the year. Undoubtedly, it was a beautiful day and set up to be the greatest .85 miles ever.

The gathering started at 10:30 although YHC noted that the PAX was to muster at 11. I guess they were super excited get it on!

Once everyone was at the house, we explained most of the rules, said the Pledge of Allegiance and then clown car’ed to the AO. Tables were set up at the transition area. Nantan to be Flintstone would keep the time and make sure all PAX obeyed the rules for drinking their beers and such. Oompa and JJ volunteered to be proctors for the turnaround at the far end of the route. There was even a snaggle toothed neighbor who was curious what all the commotion was in the culdesac. No worries, mister, we’re just here for a quick competition.

The spectators were in position and fanfare was at a fever pitch. Once all the runners were accounted for and the rules were given, Flintstone started the countdown, and the race was on!

Beers were cracked and guzzled then the PAX started a-running! They were pretty close to begin with and thanks to Leppard’s play-by-play commentary, we were all up on the happenings. Lap 1 went by without too much of a problem except a couple or the PAX decided they couldn’t carry on (you hate to see it) but the rest kept on pushing. Beer and lap 2, then 3 and finally 4 were finished with lots of swillin’, cussin’ and even a little merlot from the Freight. It was awesome! Sure we may have only run .85 miles but we all did the same distance and maybe next year we’ll get the mileage right.

The race was finished, and the throng headed to YHC’s house for some well deserved rest and relaxation with plenty of 2nd F to go around. In the end, some came and conquered but everyone agreed, this is THE CSAUP event of the year. Mark your calendar for next year’s edition.

 

12 Days of Christmas – Who Version

YHC arrived at Midoriyama for a Christmas beatdown with a couple miles of EC to get warmed up. As I remember, it was a little chilly and the 12 PAX who appeared were ready to get after it. This is what happened…

We moseyed to the furthest parking lot for the Thang

The 12 Days of Christmas!!! This routine was recycled from the morning before where YHC sang most of the verses himself. This time, each PAX in order would sing their part each time it came around in the routine. It was going to be fantastic!

Sargento, in my most melodious voice – On the 1st day of Christmas my true love gave to me, a lap all the way around the far island in the lot. When we got to the other end, some of the PAX began complaining that their vaginas were going to hurt with all this running so YHC, being a malevolent dictator, changed course and took us to the small soccer field off to the side. We regrouped and kicked off with Day 2.

Wikileaks (it took quite a bit of encouraging to get Wiki in tune and excited) – On the 2nd day of Christmas my true love gave to, 2 lunges each side plus all the rest in order.

Hunchback – On the 3rd day of Christmas my true love gave to me, 3 jingle balls plus all the rest in order.

Defib – On the 4th day of Christmas my true love gave to me, 4 merkins plus all the rest in order.

Happy Trees (it took a little time to get Trees in tune and excited for the very important 5th day that everyone knows needs special emphasis when singing it, but he got there and was strong by the end) – On the 5th day of Christmas, my true love gave to me, 5 sumo squats plus all the rest in order.

Broke (he was excited) – On the 6th day of Christmas, my true love gave to me, 6 American Hammer plus all the rest in order.

Mayor (he was torque for getting an exercise that doesn’t rhyme easily, at least not for his white hiney) – On the 7th day or Christmas, my true love gave to me, 7 alternating shoulder taps plus all the rest in order.

Montross – On the 8th day of Christmas, my true love gave to me, 8 monkey humpers plus all the rest in order.

EZ Rider – On the 9th day of Christmas, my true love gave to me, 9 big boy sit ups plus all the rest in order.

Oompa Loompa I think – On the 10th day of Christmas, my true love gave to me, 10 CDDs plus all the rest in order.

Radar – On the 11th day of Christmas, my true love gave to me 11 Side Straddle Hops plus all the rest in order.

Chili – On the 12th day of Christmas, my true love gave to me 12 Burpees plus all the rest in order.

With a little time left, we moseyed back and when we got to the finish, YHC offered the site Q his choice of the very special 13th day of Christmas. He chose 8 Count Body Builders and then time was up.

Thanks for the opportunity to lead men!

Merry Christmas!!!

12 Days of Christmas – Ebeneezer Scrooge version

YHC arrived at Martha’s House for the last beatdown of the year. As I remember, it was a little chilly and the 6 PAX who appeared were ready to get after it. This is what happened…

We moseyed the long way to the middle of the baseball fields and did a fellowship lunch walk around the concession hut. Once that was done we kept moseying down to the lowest part of the big parking lot for the Thang.

The 12 Days of Christmas!!! This routine was sung by YHC so that the PAX could get even more in the Christmas spirit.

On the 1st day of Christmas my true love gave to me, a lap around the 3rd light pole.

On the 2nd day of Christmas my true love gave to, 2 lunges each side plus all the rest in order.

On the 3rd day of Christmas my true love gave to me, 3 jingle balls plus all the rest in order.

On the 4th day of Christmas my true love gave to me, 4 merkins plus all the rest in order.

On the 5th day of Christmas, my true love gave to me, 5 sumo squats plus all the rest in order.

On the 6th day of Christmas, my true love gave to me, 6 American Hammer plus all the rest in order.

It was about this time that YHC asked the PAX to sing the corresponding exercise so we could share in the Christmas cheer. It worked pretty well except for one Scrooge-like PAX who refused to sign his part due to what can only be explained as a heart that was several sizes too small that day. You hate to see it.

On the 7th day or Christmas, my true love gave to me, 7 alternating shoulder taps plus all the rest in order.

On the 8th day of Christmas, my true love gave to me, 8 monkey humpers plus all the rest in order.

On the 9th day of Christmas, my true love gave to me, 9 big boy sit ups plus all the rest in order.

On the 10th day of Christmas, my true love gave to me, 10 CDDs plus all the rest in order.

On the 11th day of Christmas, my true love gave to me 11 Side Straddle Hops plus all the rest in order.

On the 12th day of Christmas, my true love gave to me 12 Burpees plus all the rest in order.

With a little time left, we moseyed back the way we came in and stopped at the shack for another round of lunge walks then got back to the start right on time.

Thanks for the opportunity to lead men!

Merry Christmas!!!

Do you even Neon bro?

6 HIM for the Pub this morning. We did the Sargento route backward to test everyone’s directional abilities. No one got lost or injured. It was a good day.

For those keeping score at home, 5 of the 6 wore neon.

Announcements – 2nd F lunch Wednesday at Hickory Tavern, Beer Mile Saturday the 30th, muster at Sargento’s at 10:30 – 4333 Winder Trail

Prayer Requests – Turtleman, Greg Dills’ (F3 Wimpy) mom passed this week, Roscoe’s coworker’s mother passed, Roscoe friend in hospice care

Beer Mile 2023 preblast

It’s that time of year again for the most CSAUP of all CSAUPs. The 2023 Beer Mile welcomes all participants and spectators for the most thrilling 5280 feet in sports. The details are below.

When? Saturday December 30th

What time? 11:00 at YHC’s hacienda, 4333 Winder Trail in Gastonia. We’ll have a briefing on rules and then head to the AO.

Participants are to bring 4 of their preferred 12-ounce canned beers to be consumed during the race. The following are allowed or a Sargento preapproved alternative. Must be 4.2% alcohol or above.

  • Natural Light
  • Ultra
  • Miller Lite
  • Coors Light
  • Bud Light (if you’re like that)

We’ll have burgers and dogs afterward and hand out awards for:

  • fastest racer
  • best costume
  • best spectator
  • best sign

Please HC to YHC and get ready for the most awesome event since last year’s Beer Mile. If you know, you know. See y’all there!

This one’s for the Weaselshaker

15 HIM showed for a beautiful morning of rock pushing with Sargento. Disclaimer was given. Pledge of Allegiance was recited. Fun was had by all. This is what happened…

Warmup of Goofballs and Don Quixotes

We reviewed the mission of F3 – “To plant, grow and serve small group workouts for men, for the invigoration of male community leadership.”

Mosey down to the pit for a round of 11s. We did Derkins on the big road blocks and Big Boys at the other end. It only took about 5 minutes to get some complaining that there was wet grass where the blocks sat. Your tampons could be used to dry that up I guess.

Head toward the track behind the old middle school. It’s gameday, so of course we did the Wolfpack Grinder!

  • 20 Prayer Squats, run 1/2 a lap
  • 20 Merkins & 20 Prayer Squats, run 1/2 lap
  • 20 20 Mountain Climbers & 20 Prayer Squats, run 1/2 lap
  • 20  Merkins & 20 Prayer Squats, run 1/2 lap
  • Intermission of reviewing the 5 Core Principles
  • 20 Monkey Humpers, run 1/2 lap
  • 40 LBCs & 20 Monkey Humpers, run 1/2 lap
  • 20 Plank Jacks & 20 Monkey Humpers, run 1/2 lap
  • 40 LBCs & 20 Monkey Humpers, run 1/2 lap

Mosey down to the covered picnic area for the already requested and Wienke verified Bring Sally Up. It was glorious!

Head back to the Pit for the last leg of the workout, mini Dora 123. Partner up and do 50 Shoulder Taps, 100 Donkey Kicks and 150 Dying Cockroaches. Lunge walk 1/2 way to the wall then run the rest of the way and back.

This took us to time, with a minute to do a headcount of how many years each of the PAX has been an F3 brother. BOS took the record with 12 years! Happy to have an FNG out today, he even works with a PAX from long ago, Anthrax. AYE!!!

Announcements – Convergence next Saturday at The Yank, Christmas Party at Lewis Farm, Beer Ruck Dec 9th @ 11:30, Beer Mile on Dec 30th

Prayer Requests – Jackson Hall, Turtleman, Montana’s recovery, Jackson Curti (bone marrow need), students to finish school well

 

Do you even Spatchcock bro?

There were a Magnificent 7 brave HIM who showed to the Storm today. There was a forecast of wet weather that kept most of the chickens away. It would be their loss. This is what happened…

Pledge of Allegiance

Warmup of Goofballs

Mosey towards the shelter for the first round of stuff.

Triple Nickle

5 lunges each leg at one end of the covered drop off area, drop for a burpee in the middle and at the other end do 5 Spatchcocks. What is the Spatchcock you ask? Show to know! Just know, when you do the Spatchcock, you have to yell Spatchcock at each rep, otherwise it doesn’t count.

Now that we’re warmed up, we headed out into the fierce drizzle for The Thang.

Hump Sprints – as per my miracle knee solution, each of my Q’s will have some version of sprinting to stay limber and strong.

The PAX would sprint from the start until reaching the road hump, do 15 Merkins, sprint, 15 merkins at the next hump, sprint, 15 merkins, sprint to the stop sign. That gets the blood pumping for sure! Easy mosey up the hill to the artwork, gather the PAX and then Nur down to the starting circle.

Rinse & repeat the sprint cycle, swapping in Plank Jacks for the hump action.

Mosey back to the covered area by the entrance for Hurricane Hoedown. Lots of flutterkick reps in this routine until we had to get back for namorama. Thanks for the opportunity to lead men! Happy Thanksgiving!!!

Prayer Requests – Turtleman, Friend of YHC from church’s niece had seizure and now in coma, Montana, Anchorman’s niece’s friend needing marrow transplant, Cherie Berry’s employee lost child, Breaker Breaker’s coworker, Breaker’s cousin with family issue, Ocho’s recent work situation, Jackson Hall

Announcements – Ultimate frisbee tomorrow, Christmastown 5k Saturday, Convergence Dec 2, Christmas Party, Beer Ruck, Beer mile

 

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