F3 Gastonia

Fitness, Fellowship, Faith

Tag: The Fighting Yank (page 1 of 8)

Gashouse Q vs Q!

Concerned about Hurricane Florence YHC was unsure of how the weather was going to cooperate.  Most luckily for all of us the only storm for us was a Q battle.  The idea was brought to YHC via Roscoe due to his diligent adherence to F3 Podcasting.  We discussed, incorporated Hippa for his technical prowess and hand selected our two dueling Q’s, Whoopee and Short Sale.  Weeks prior to launching the idea on Twitter the roast explosion was roiling between the two.  YHC arrived around 6:15 feeling good about owning my AO only to find the Folsom guys on hand gearing up for some EC.  They were gone before I could find a place to park and that left me in the dark with final preparations.  Shovel flag (without flag for now) planted, speaker set, pre-weinke on hand, time for some EC myself.  Stop on the track to help Whoopee move some coupons, I knock out a few merkins, get back to the Schiele.  Nice PAX count, 7:00, let’s go.

Pray In:  I felt compelled to pray for F3 and areas affected by Hurricane Florence.

Warm Up:

SSH – 20 in cadence

Squats – 20 in cadence

Merkins – 10 in cadence

LBC’s – 20 in cadence

Disclaimer:

Ummmm, guess this should have come first.

Count off, counter clockwise, would have made Oompa proud.  39 Pax, 39!!!!!

From somewhere came a little known theme song to Rocky to get the guys pumped.  Time for the main event, Let’s Get Ready to Rumble!!!!!

In this circle, with no weigh in, he’s easy going, enjoy’s long walks on the beach,  never trusts people who smile, his four most adored words are “I told you so”, his friends say he loses count during cadence, a virtual Land Leviathan, Pax put your hands together for Whoopee!!!!!!!

Enter Whoopee in a Ric Flair flashback and soon to be shirtless

In this circle, also with no weigh in, he works hard and naps hard, enjoys walks in the park and going to the Pub on Sundays for a roast dinner, never misses a good chance to shut up,  often curious about another word for Thesaurus, he claims he is not shy but is holding back his awesomeness so he does not intimidate, a virtual calisthenics virtuoso, Pax put your hands together for Short Sale!!!!!!

Let it be known that I did not explain this below, sort of forgot.  However, this is the construct on which the QVQ model is designed.

Q’s will be competing in two intermittent ten minute increments.  1-2 minutes for both will be allowed for introduction and explanation.  I will finish out the Q if time allows near the end.  Voting will be online and the Q challenge criteria is as follows:

Best Beatdown

Best Creativity

Best Pax Engagement

Referee brings the two to the center of the Ring:

Boys, I’ve explained the rules to you in the locker room, I want a clean fight, protect yourselves at all times, no hitting below the belt, I want a clean fight, When I say break let’s knock hands and go back to your circle.

Whoopee:

Q vs Q When I was asked to participate in this, I immediately thought “Holy Nuts, me against ShortSale???” I knew it would be a challenge and I am always looking for the next challenge to push myself so I don’t think I really hesitated. Plus, when Linus and/or Roscoe have an idea and ask for you to help, there is no answer other than yes. I started planning and over the next few weeks, modified my plans several times. These alterations were prompted by Twitter comments or “sympathy votes” on the Twittersphere….ultimately, iron was being sharpened without me realizing it and in retrospect this was a very good thing for all of us, especially me.
Linus presented us to the PAX-this was expected and was something I needed to try to get in front of ShortSale if possible. I pulled together an old wig, cut up a shirt to make biceps straps reminiscent of the 1980’s wrestlers (Randy Savage, RIP-step into a slim jim- comes to mind for me), and had Broke put on the finishing touches on my shirt with his pocket knife. At the right time, I slipped on the wig and stepped aggressively towards ShortSale with a stone face. Once I had his attention (I could tell by the big smile on his face), I attempted to rip off my shirt. It came partway off, but I just couldn’t close the deal. Eventually I just pulled it off and threw it on the ground in his direction I think. The wig stayed in place and I achieved the desired effect. The introduction continued by Linus and then we started our beatdown.
We moseyed to the football field for the instructions. I quickly explained my part: I put together a workout related to the movie Smokey and the Bandit. It involved Bandit and Snowman, Sheriff Justice and Junior, a funeral procession, and Smack your momma right in the mouth.
We started with partnering up and a run to the other side of the field to pick up a coupon. This was to simulate the main part of the movie where the Bandit and Snowman race from Georgia to Texas to pick up a truck full of Coors beer in less than 28 hours. The pax were warned that whatever coupon they picked up, that was their coupon and that the appearance as far as weight might be deceiving. The 2 partners would then run to start with the coupon and then back for a total of 4 trips with the coupon. If all the coupons were taken, they would have to carry their partner. I knew I had enough coupons but this did prompt a quick move to the starting line as the pax jockeyed for good positions.
The next part was called Sheriff Justice and Junior. Partway through the movie, the police car loses the top after running under an 18 wheeler truck. Junior has to hold his father’s hat on his father’s head while they are in hot pursuit of the Bandit. We then made 2 trips across the field with one pax holding his hand on his partner’s head while running.
We moved on to the funeral procession (another part of the movie). All pax got in plank position in a line on the field. First pax (thanks Blart) jumped up, did 5 monkey humpers, then ran to the front of the line and got back into plank position. Each pax in turn repeated this. Pizza Man wanted a tunnel of love, but I would have none of it…well maybe a little. I crawled under him during my mosey to the front and he (thankfully) returned the favor on his mosey. Once we had sufficient time, we proceeded with the final part of the beatdown. The pax were warned about the last part called “Smack your momma right in the mouth.” We moseyed to the wall and instructions were given. Bandit and Snowman had 28 hours to get the beer back to Georgia so we focused on the number 28-get on the wall and let’s do 28 HIP SMACKERS. The only person I saw smiling was Slaw…..maybe this was not such a good idea. We got going and honestly, by 15 I was smoked. I had Toto next to me and he was yelling out the cadence like a champ. I could hear the other pax in the background and this is when the “Q Power” kicked in for me. We got to 28 and I was finished. Round 1 completed.
Round 2: first movie choice: Raising Arizona. I have to say I was disappointed in the pax on this-blank stares went I mentioned this movie. Billy Madison, why did you leave me????? No problem, I can do this. I gave a brief summary of HI McDonough and Edwina slipping up in yon window to steal a baby from the Arizonas. The child was likely Nathan jr, not Harry, Barry, Larry, or Garry (these were the names of the Arizona Quintuplets in the movie). I used the 5 kids as my model for the next exercise-Triple Nickel: 5 trips up the stairs with 5 flutter kicks per child (total 25 flutters) at the bottom, 5 cliff hanger derkins at the top. Hands on the wall, partner lifts legs above his head, and first partner does 5 derkins. Both partners do 5 derkins each trip up. The one catch on this was no running up the stairs-you could only hop up the stairs. This sounded worse than it ended up being (in my opinion) and we got through with a few minutes to spare…..
Next movie, 300. There is a part in this movie where the Spartans build a wall near the hot gates of Thermopylae and use bodies of the attacking Persians to help form the wall. Our next exercise would be the Hip Slapper Wall of Thermopylae. The pax form a somewhat tight circle. Roughly every other pax drops to the ground and the rest of the pax grab ankles while the first pax does hip slappers. We did 2 rounds each-thanks Defib and Tiger for calling cadence on your rounds. This ended the beatdown and we moseyed to start for some final words and COT.
Great job everyone. A big thank you to Linus and Roscoe for orchestrating this and for ShortSale for pushing me. I mentioned at the end that I really didn’t get this until about 1 week ago. I was focusing on trying to beat ShortSale. We were talking at church 1 week ago and it finally clicked with me-this is about all of us getting better-focus on that and all will work out better. Iron Sharpening Iron at work

Short Sale:

Rivalries have existed since the beginning of time. We’ve read about them in recorded history. We’ve experienced them with the schools we attend or support. Is there such a thing as a “friendly rivalry?” Maybe, but for that to exist, there must be an undertone of mutual respect among the teams and the fans. Such is the case for this epic event, Gastonia’s first ever Q verses Q; Short Sale verses Whoopee. It’s a unique spot for me because Whoopee was one of the key people that EH’ed me into this brotherhood, so there is a bit of trepidation to face off against him. Thankfully it was not a classic WWE Loser Leave Town match.  Different than a true physical challenge among gladiators (Captain Oveur: Joey, do you like movies about gladiators?), I treated this more like a golf match. Whoopee and I are playing the same course in the same conditions. So really it was about bringing your A game. Linus and Roscoe laid the ground rules to deliver a beatdown based on creativity, physical challenge, and teamwork. I emptied the tank on my two segments. They went like this:

Share the Burden

At the bottom of the Grier track, the PAX are divided into teams of 4 men with each team having an 8′ landscape post as their coupon. P1 lunge walks with the post over their shoulder. P2, P3, and P4 perform 5 burpees then run to catch P1. Everyone rotates through, lunge walking with the post two times and a total of 30 burpees (or close to it). Plank when finished to wait for all groups to complete. Round II had the teams on their six with the post across their chests with the Q calling 50 Big Boy Sit Ups. The first 15 or 20 seemed to go okay, then the groans and chatter ratcheted up. Plank when finished and remain in plank for Round III. P1 and P2 planked with the post across their backs. P3 and P4 were “suggested” to perform 20 derkins with their feet on the post. During the design of this Weinke, I was unable to test this part fully, so it seems modifications were required for three PAX to plank with only one doing derkins. Keep that in mind if you try this one. With about a minute left, Round IV asked P1 and P2 to get in a low squat holding the post a few inches off the ground to have P3 and P4 hop over 10 times total.

At the COT I read from the Gospel of Mark 8:27-29 and verse 34 with the key verse of  Jesus asking the crowd “If any want to become my followers, let them deny themselves and take up their cross and follow me.” Then later in Mark, Chapter 15:16-21 is the story where Jesus has been sentenced and the soldiers beat and mock him. As Jesus struggles to carry the estimated 80 lb beam, the one his hands would soon be nailed, the soldiers call Simon of Cyrene from the gathered crowd, witnessing this history. Simon stepped in to help Jesus with his burden. Symbolically, we carried a post this morning. It wasn’t much of a struggle as it only weighed a few pounds. But if we take up the cross to follow Jesus, the opportunities are plentiful. In another gesture, the PAX worked, then chased their fellow man to take their turn carrying the load for the team. Striving to be HIMs for our families and communities, we work to share the burden, supporting and leading. Nice job by the PAX on this one. So be aware of when you need to step from the crowd, to pick up the cross.

Splash Merlot

Our next segment had us travel to First Presbyterian Church, under the lower portico where instructions attempted to be provided. The PAX were full of mumble chatter at this point. There was a cooler and storage bin which the PAX thought maybe, just maybe I may have re-cycled the 99 Bottles of Beer workout from this summer. Sorry – not this time. The containers were full of plain old water. The challenge was provided for the PAX to partner again and individually perform 10 LBC’s, 10 Mountain Climbers, & 10 SSH’s. Then the PAX would grab a cup to dip into the water, not to drink but to hold in their mouth as they moseyed up the hill to the next portico. There the PAX were instructed to perform 6 partner merkins, then spit the water into a bucket; return to start and repeat for the 10 minutes.

There are multiple reasons for this silly, CSAUP-ish routine. Holding in water in your mouth while running and doing a short physical exercise is an anaerobic activity that reduces oxygen flow to your muscles, increasing the stress on your body. With your mouth full of water, you had to breathe through your nose which is likely something you don’t practice very often. Life can be uncomfortable at times that requires you to adjust to the situation. Secondly, I really hoped to see a few spew as they ran up the hill but we only ended up with a few unnamed PAX trying to spit water on each other like it was an grammar school field trip. But that did lead to the mumble chatter I’d hoped to invoke culminating with Whoopee dumping the container of water on Tooltime. So most of my goals were accomplished.

As Whoopee shared in the COT, today wasn’t about winning QvsQ, but more about pushing the PAX through the challenges we created. The showing by the PAX was impressive given the circumstances and conditions our community is facing. To have the other AO’s close and converge resulting in 40 men gathered was a good thing for our region. Hopefully all that participated got their money’s worth. I know that I did. Until the next time, it was an honor to Q.

Announcements:

Tuesday-Charlotte-Selwyn Elementary – Horse, F3’s oldest member will be honorary Q celebrating his 80th birthday

Both Speed for Need and JJ 5K will be held next weekend, 9/15.  More PAX need to sign up

10/6 – Burpeethon – Only 14 signed up so far, please go online and sign up

The Yank will plan to start at 6:30 next weekend in prep’s for Speed for Need or JJ5K road closures

Monk – Whetstone program, please see him for any questions or to sign up.  He will post additional links online for sign ups.

Concerns:

Sly in Afghanistan

Tooltime family friend (LeeAnn) at CMC, kidney failure

Jackie (Mayor’s M) – No updates at time

Dennis family for loss

Hacksaw’s Father – in – Law

For a Brother’s health concerns

For all those affected by Hurricane Florence

Many thanks to Roscoe, Hippa, Short Sale and Whoopee for bringing this event to life.

Brother’s it was an honor to lead and close today.  Many thanks to all who supported our event.  Honored to have Folsom and The Yank join The Gashouse.  Whoopee and ShortSale really brought their A-game today, hat’s off to both.

Until next time……Linus, aye.

Better Late than Never

VQ for Buckeye.  One year in the making.  During this time I have learned many new words, improved both physical and mental strength, and lost 25 lbs.   I am now better at pull ups.  I was encouraged to step up by several individuals as well as a group shaming at the Storm on humid Tuesday morning.  To say I was nervous was an understatement; spending several days planning and reworking my weinke until it looked good on paper.  Watching youtube videos learning how to count and trying to recall the various names of exercises.  It was finally time to share BTTW Shuffle (aka Stupid Shuffle – thanks Broke) with the world.

Gold Digger, Tiger and Traveler grabbed some EC this morning, Gold Digger was running so fast many commented that his feet were not even touching the ground, others thought he was running from Broke.

No FNGs today, I am not a professional, you vs you.

12 HIMS Started off with some SSH and mountain climbers in cadence (21),  6 burpees OYO.  Circled up, counted off in groups of 4 (to be used later – everyone remembered their number all morning)  Let us mosey.  Omaha – planned on using the gravel lot next to the yank, however, we were pleasantly surprised by a train and 5 burpees.  So let us mosey to the middle school.   Nice little mosey to the school where we grabbed a wall squat waiting on the six, the six was not far behind.

 

3 rounds all together – determined by my timex.  Apparently I paid to much for it, although I did mention that it has 3 functions – hours, minutes and seconds.  Broke was convinced I got it from the cracker jack box, I actually got it from a wheaties box.

  1. BTTW Shuffle, aka Cupid Shuffle, AKA Stupid Shuffle (BTTW Q calls shuffle right, then shuffle left finish with Aussie Mountain climbers)
  2. The Squat
  3. WWI
  4. Sprint to stop sign and back hold wall squat for the six.

Finish up with one set of 20 single leg deadlift (thanks pockets for the name of the exercise) I refer to these as deep pockets.

Mosey through the field of dreams for 1 round of each exercise in our groups of 3.  Each group does one exercise until the running group gets back, then switch.

  1. LBFC
  2. Peter Parkers
  3. Pull Ups
  4. Run to bottom of hill and back

Mosey to the gravel lot:  in our groups of 1s, 2s, and 3s with group 4 having one member join the others.

3 rounds

  1. 4 man lift – great on paper, may have failed in explaining this task; or it could be that some do not know shapes or maybe the gravel in the parking lot, not sure.  Needless to say, some PAX do not like to get dirty.  Omaha to the Merkin.
  2. FC
  3. Imperial Walkers
  4. Run to black tarp and back – what tarp?

Just as we finished in the gravel lot another pleasant surprise, 5 burpees OYO.  Let us mosey.

We mosey up the hill at a fellowship pace. Stopped at the main corner with clock near city hall.  There is a camera on the Stowe Building (large white building across from city hall) that live streams downtown Belmont.  Occasionally while watching the news with my daughters in the morning they will show a view from that camera and my daughters are excited to see their city on TV.  On the corner 21 SSH in cadence with smiles on our faces for the camera.  Everyone except Wanderer, he was not feeling well and called it at this time.  Let us mosey.

Mosey to the parking lot by State Farm.  Much nicer, smoother, fresher blacktop.

4 rounds – all  pax does one set of global warming, Q calls group number, that group bear crawls around circle whilst the others complete one of the exercises. Global warming between each set until all groups had a chance to bear crawl.

  1. Global warming – hold Al Gore Squat while shuffling in a circle, we went left in cadence, we went right in cadence, we did the hokey pokey in cadence.
  2. Bear Crawl
  3. Parker Peters
  4. Step Back Lunge
  5. CDD
  6. Plank Jacks

Just enough time for wall squat according to the timex along with military presses in cadence.  Let us mosey to the yank.

Grabbed the pledge, few announcements – Prevent Soilder Suicide 5/10k, JJ 5K, Burpee-a-Thon.  Name-o-roma.  Dr. Seuss took us out with a prayer. 8 of the PAX grabbed a coffee and breakfast at Cherubs.  Pockets taught me a little about social media and the F3 website.

Great effort today, everyone was working hard and made my VQ a memorable one.  Really enjoyed it.  Thanks to Dr. Seuss and Tesla for encouraging me to step up.

Vern at the Yank

Warm up

20IC SSH
15IC Don Q’s
15IC LBC
20IC Moroccan Night Clubs
Mosey to the flag

Pledge

 

THE VERN
this is one of my favorite Brownstreak workouts. It’s easy to follow, gets all major Muscles groups and cardio at a steady pace.

The Vern.
10 pull ups
Mosey 1 Lap around Belmont middle track

Plank on the six
20 dips IC (except for round 3 with Q fail on IC count!)
Mosey 1 Lap around Belmont middle track

Plank on the six
20 CDD’s IC
Mosey 1Lap around Belmont middle track

Plank on the six

Plank on the six
20 Single count Merkins (round 2 was Diamonds)
Mosey 1Lap around Belmont middle track

Plank on the six

REPEATO 3.5 times (round four we did all exercises and 1 mosey to the Yank)

TIME!

As YHC continues to be involved with F3 I find that the simple push and pull steady workouts are the ones I like best. There was nothing fancy about today however YHC guarantees that all PAX in attendance had a hell of a beat down. There was strong work by all PAX today and YHC was glad to home at the Yank again.

Announcements

 

Csaup (50mile relay) and second F (gathering at Sargento’s …M’s are welcome no 2.0’s   August 25th , August 6th Launch of new AO Mount Hollywood Tiger will be Site Q

 

 

COT

Prayer Requests: Boudin’s mom (praise for healing) , Boudin’s son prayers for shoulder healing with physical therapy , Sprinklers mom for healing battle depression for some time now , Sargento for test he has coming up this week.

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

 

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

 

It was an honor to lead today men!

Tool Time

Where’s the Backblast?

It’s been a couple of weeks since Tesla had Rev Flo Rida come to the Yank for a guest Q, but still no backblast. Since Rev is not a Gashouse regular and unsure whether or not he would be able to withstand the wrath of our Weasel Shaker for his failure to perform, I decided to step in and bail him out.

 

A pretty good indicator of how the workout was going to go down was when Rev pulled up to the curb in his vintage F150 and declared, “Where can I unload my toys?”. After he and Tesla disappeared for a few minutes, they were back and it was time to clock in.

 

Here’s what I remember:

 

Disclaimer

Warm up (We did one, but no idea what we did)

 

Mosey to the middle school for Hair Grinders, Farmer’s Carry, a bunch of ab work with coupons and 11’s on the hill.

 

Mosey back to the start for some Mary until time was up.

 

I know there were announcements and prayer requests, but my memory isn’t that good.

 

Rev took us out in prayer.

 

Sorry there isn’t more to the BB, but at least there is now a record that the workout actually happened. Thanks to Rev for crossing the river and delivering a great beatdown.

 

Broke

Been Far Too Long

It’s been far too long for YHC and taking a boot camp Q. So today at the Yank I wanted to incorporate a lot of the exercises that I haven’t been able perform because of my injury …. 11 mighty men came along on the journey with me it went something like this!

 

 

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 30 IC

Squats- 10 IC

Merkins – 10 IC

Mosey to the shelter.

The Thang:

Core time by Tool Time initiated

 

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

 

Good now that our cores are engaged …lets mosey…..

Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5 about this time we lost Dirt….YHC hollered to ask if he was ok and got the thumbs up back  so the rest of us moseyed on …

On to the pull up bar….

5 Pull ups

10 regular Merkins

5 Chin Ups

10 Military Merkins

5 Close grip pull ups

10 Diamond Merkins

5 Vaulter Pull ups (right hand forward)

10 Staggered Merkins (Right hand forward)

5 Vaulter Pull ups (Left hand forward)

10 Staggered Merkins (Left hand forward)

 

Mosey to the picnic tables for a little Dips

25 Dips IC

20 Dips IC

15 Dips IC

Mosey to the concrete path…

Zombie walk to the fountain (at least it was downhill men)

We hit Core, Back, Chest, Arms and Leg ….now finish it up with a mosey around town.

Time

COT

Announcements

Whetstone get signed up. Convergence in Rock Hill July 4th (Folsom Crew Clown Car down there) , Convergence and SpeedForNeed American 4miler July 4th .

 

Praise- Lynn Hamm for good report from the doctors

Prayers- F3 Sly and all the soldiers in Afghanistan

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

Great work today by all PAX. It was an honor to lead you men!

Tool Time

It’s been a while

Even though the weather forecast the night before called for rain on this Yank morning, no precipitation was falling and 18 HIMs showed for a cheesy beatdown. For the last month the Sargento house has been dealing with a new puppy that always needs some care just as we’re about to walk out the door for a post. Today was no different and it made YHC forget the weinke. No worries, a few scribbles on the M’s stationary from her 2.0 chariot and we’re ready to go!

There was an FNG present so a full disclaimer was given. The Yank has had some new blood making it’s way to post lately and YHC had to introduce himself to several of the PAX. Keep EHing men!!!

Warm Up

Goof Balls x15IC (of course)

Don Quixot x15IC

Monkey Humpers x15IC

The weinke says to mosey so we head up to the front of the middle school. We do the Figure 8 a lot up here so YHC changed it up this time to do a round of Four Corner Excalator

The Thang:

First corner perform 10 merkins. 2nd corner 10 merkins & 20 flutter kicks, 3rd corner 10 merkins, 20 flutter kicks & 30 mountain climers, 4th corner 10 merkins, 20 flutter kicks, 30 mountain climbers and 40 squats. Plank for the 6.

That was so much fun lets do it again…in reverse! Good work men!!!

Mosey to the corner at the convenience store for 5 Monkey Humpers with the business end to traffic. Aye!

From here we’ll do the Route 66 with Bobby Hurley’s at each telephone pole. We even got a couple extras in there. Regroup at the parking lot for LBC mania until the 6 arrives.

Mosey to the 2.0 chariot, pick up a couple coupons and head for the Pit. 11’s from side to side will be the drill. CDDs on one side, WWI situps on the other side. As always the 11s give a great cardio push! 5 burpees for the train.

Fellowship mosey up and around then sprint to the last spot. Zombie walk down the street with lunges at each line. It’s a killer.

Mosey back to the start, waste a minute running steps. Time’s up.

Pledge of Allegiance

Prayer requests: Hunchback’s M’s surgery this week, Tiger’s M, Tiger, school kids with exams and EOGs

Announcements: Memorial Day Murph, Memorial Day Speed for Need, 2nd F at WWC this Thursday

Moleskin: It’s been a while since YHC Q’ed the Yank or any other AO. It’s good to be back. Once I get this half marathon training over with I’ll be a regular everywhere again. I appreciate the opportunity to lead. I miss you guys!!! Welcome FNG Tandem!!!

 

Festival of Pain

YHC showed up to The Yank to find the streets blocked for the Garibaldi Festival. That would not stop the PAX from meeting at the normal spot.  YHC noticed a few PAX that he had not met yet.  Looks like F3 Gastonia had a good week for new brothers. Keep EHing new PAX.  It’s go time  7 am. Reviewed the 5 principals of F3 for FNG. The thang.

Warmup:

25 SSH IC

10 Merkins IC

25 Morrocann Nightclubs IC

15 Mountain climbers IC

Pledge then let’s Mosey to the hill in Hawthorne.

Burpees at the bottom then run to the top for merkins. YHC originally had 11s planned, but reconsidered and went with 1,3,5,7,9 burpees at bottom and 2,4,6,8,10 Merkins at the top.  Next stop the field of dreams as Tesla would say for BLIMPS

10 Burpees to start run halfway around track then with following excercises after running another half

25 lunges

5 Inchworm Merkins. Inchworm then do 5 Merkins back up. Rinse and repeat 5 times.

25 Mike Tysons

25 Plank Jacks

25 squats.

Next it was time for a triple nickle.

On straight away of track.

5 burpees

run

5 lbc

With 7 minutes left we mosey to the fountain. Circle up for Mary.

15 WW1

15 squats

15 flutter kicks

25 Monkey Humpers

25 High knees

I know I missed some of the excercise, but this is all I could remember.  Thank you for the opportunity to lead  As always it was an honor to lead. Keep pushing the rock men.

Announcements:  Coconut Horse is open for busy on Mother’s Day. Ruckers launching at 6, Clysdales at 615 and everyone else at 630. Welcome our newest PAX Mario.

COT

See you in the gloom.

Boudin

 

 

 

 

What he said

Full disclosure…I didn’t get around to writing this backblast before I went on vacation. I can’t remember what we did except for the weinke. Props go to Whoopee for letting me use his weinke (in a purely platonic way of course). 5 Qs in 5 days leads to lack of imagination. His backblast is more of a literary masterpiece than this one too but here goes.

Warm Up

5 Burpees

10 SSH IC

10 Burpees

20 LBCs IC

5 Burpees

10 Squats IC

10 Burpees

Pledge of Allegiance

Mosey to back of middle school.

5 Hip Slappers at the top, run down the hill and do 5, 10, 15, 20, 25 and 30 LBCs at the bottom.

Mosey around the track.

Partner up. Partner 1 run across field, Partner 2 do hanging pull ups, hip/thigh extensions, derplankins all for 3 sets.

Mosey to the amphitheater hill.

At bottom perform 5 merkins, 5 burps, 5 squats then run up the hill. Repeato x5.

Mosey to the big steps closer to downtown.

At the bottom do 5 merkins,  at the top do 10, 20, 30, 40 then 50 flutterkicks.

Mosey across the street for some Mary including but not limited to:

Crunchy Frogs, LBCs, Burpees, SSH, LBDs, Peter Parkers

Thanks for letting me lead me. My apologies for the tardy BB.

Aye!

I’m A Retired Runner

12 HIMs came out of retirement with YHC for 4mile mosey plus some extras along the way. As we were counting down to start in the distance YHC was getting excited because there was a faint train whistle sounding off in the distance….it’s go time! At that very moment the Train goes by!!!! 10 Burpees OYO!!!

 

Warm-up:

SSH- 20IC

Squats 10IC

Merkins 11 IC (was supposed to be 10 YHC forgot his voice inflection!)

The Thang:

Mosey approximately 2mile the long way through downtown Belmont and back  to Field of Dreams!

Circle up time for some Dora 123 modified… YHC decided that we would split into 2 teams and would all perform all of the following …

100 CDDs

Another Train 5 Burpees OYO!

200 Squats

300 LBCs

After this mosey to the picnic shelter…

Dips 10IC

Derkins IC

Rinse and repeat

 

Next up the mosey….approximately 1 mile!!!

Circle up at the flag for a few mins of Mary

25 V up /Roll ups

20 Freddy Mercury’s IC

30 Planks

10 shoulder taps IC

DONE!

Not very much mumble chatter today except for War Daddy Tesla who’s is still steaming about YHC 4:20 am txt! I believe he said that YHC was like Frankenstein with the bolt in his head ….only YHC made Frankenstein look pretty….something like that … Boudin way to get the six for me throughout the workout! Tiger you’re welcome ….and thanks again for those Tiger squats …Canteen….can’t believe you actually  had issue with the workout you beast! …made YHC feel great that you hated it…Fresh Prince welcome back! Don’t leave so long ….the work outs won’t be nearly as hard….oh and you’re welcome in advance for the pain you’ll feel tomorrow …Solomon….50 really ….last time YHC saw you I swear you were 30…it was all earned! Pockets, Norwood, Broke, Breaker Breaker, Dr Seuss way to push through men! All getting stronger!

 

COT

Men we are training out here day after day to be leaders. Ask yourselves where you need to step up and lead more? What fear you need to slay? There are people counting on you and God created us to rule! YHC encourages all of you and myself to step up and do this daily!

Prayers:

Breaker Breaker for professional exam he is taking, Tigers M for some things she is dealing with right now, Sly ….still not deployed! Latest update looking like tomorrow!

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Since I’m Broke I brought coupons for everyone

With rain forecasted for this morning, YHC put together an alternate Weinke just in case it was a downpour. Fortunately the Sky Q gave us a beautiful morning because the alternate plan involved the Gazebo which I noticed upon arrival had been torn down. It’s 7am and 8 HIM’s are standing around so let’s get started.

 

Warmarama

 

SSH x15IC, Don Q’s x15IC, 5 Burpee’s OYO. That’s enough, everybody head to the back of YHC’s truck and pick up your bricks. YHC asked PAX to think of the bricks as a burden that they would be carrying with them through the workout and to also be thinking of what other burdens they were carrying in their lives.

 

The Thang

 

There always seems to be a lot of mumble chatter at the Yank about Soccer Arms, so let’s do something about it.

Mosey up Main St. to the corner at Woodrow for Set #1 which was Alternating Curls, Overhead Press and Moroccan Nightclubs. 3 sets – x5,x10,x15 (it became evident at this point that the reps would need to increase going forward due to the ease with which the PAX were performing).

Mosey down Woodrow to Glenway and down to the parking lot behind the General Store for Set #2 which was Merkins, Sun Gods and Squats. 3 set – x10,x15,x20

Mosey across the tracks Airline where we will pay tribute to Freight. A premature Victory March was done at Midoriyama on Thursday, so the record needed to be set straight with a proper march. Zombie walk down Airline with 6 Kenny Williams (aka Bobby Hurley’s) instead of squats.

Mosey over to Mill St and down to the parking lot known as The Pit for Set #3 which was front raise, wall jumps and wall sit overhead press. 3 sets – x10,x15,x20

Mosey over to Myrtle St and to the front of Belmont Middle for Set #4 which was Step Up’s, Dips and Derkins. 3 sets – x10,x15,x20. At this point YHC decided to take a little breather and reminded the PAX that we don’t have to struggle with carrying our burdens by ourselves. Christ tells us in Matthew 11:28 “Come to me all who are weary and burdened and I will give you rest”. Paul also writes in Galatians 6:2 “Carry each other’s burdens, and in this way you will fulfill the law of Christ”. If you’re struggling with something give it to God and reach out to one of your brothers for help and support.

Mosey down to the side parking lot for some 11’s, Mike Tysons and Calf Raises.

Time is running out so mosey to the picnic shelter for some quick ab work. 45 sec AMRAP 15 sec recovery. Exercises were WWI’s, American Hammers, Nolan Ryan’s and LBC’s.

Mosey back to the flag for the pledge.

 

COT

 

Announcements: Community Foundation Run upcoming, F3 Dad’s event tubing at Crowders Mtn, 2nd F bowling this Friday at Lake Wylie Bounce and Bowl, Global 6k for Water 5/19 more details coming. Great to see Norwood and Slim Shady back at TFY!

 

Prayer requests – Sly and M on his upcoming deployment, Norwood’s M and family dealing with the loss of her mother, those dealing with marital struggles, those battling addiction.

 

YHC took us out. Thanks for the opportunity to lead, it was a pleasure!

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