Month: February 2017 (Page 1 of 5)

Lets Try This Again 3-2-1

February 28, 2017 / Tiny Tank / 0 Comments

So I’ve used this workout once before, but it was on the day after the College Football National Championship and only 1 other pax showed that day. Since said pax is now on the IR, I figured why not bring it back out and share the pain with others.

Warm Up:

Who’s got time for a warmup?!?! Long mosey around the parking lots ending at the softball fields.

The Thang:

I thought about messaging Dolph to ensure he brought the cinderblocks back to the AO for the workout, but decided to roll the dice and planned to modify as needed. Dolph didn’t bring the blocks, but luckily there were exactly 8 blocks for 8 pax in the AO this morning. Must have been meant to be!

3-2-1. 3 minutes of strength, 2 minutes of cardio, 1 minute of abs. Used cinderblocks during strength exercises for added fun. For strength we did a minute thirty for two separate exercises and a minute for two exercises of cardio. Abs was a minute for one exercise per set. After each set moseyed to the parking lot and back to keep moving.

Set 1:
3: Squat Press & Curls
2: Burpees & High Knees
1: Crunchy Frogs
Set 2:
3: Lunges & Merkins
2: Plank Jacks & Fast Feet
1: America Hammer
Set 3:
3: Squats & Dips
2: Side Straddle Hop & Mountain Climbers
1: Flutter Kicks
Set 4:
3: Overhead Press & Tricep Extensions
2: Squat Jumps & Seal Jacks
1: Supine bicycle

Finished with 3 minutes remaining and moseyed back to start to close out.

Pledge

Announcements:

Need Q’s at TheStorm!
Prayer Request:

As always I appreciate the opportunity to lead. As always I appreciate the pax who show and push me to better myself. Thanks for the support to keep pushing the rock!

Hushpuppy without a Weinke

February 28, 2017 / Hush Puppy / 0 Comments

Short but sweet.

Hushpuppy volunteered to Q and then remembered about 30 minutes before the workout that he had no Weinke! What does he do?

Warmup with some Side Straddle Hops, planks with shoulder taps, then we spun in circles from the plank and waved our hands in the air like you just don’t care.

Mosey to the flagpole for the pledge, then to the church parking lot for some BOMBS. Partner 1 does the exercise while partner 2 runs the drop off circle. In aggregate, 50 burpees, 100 overhead claps, 150 merkins, 200 big boy situps, 250 side strattle hops.

35 minutes past and it was time to Mosey! To the steps for some 11’s, squats at the bottom of the stairs and Bobby Hurley’s at the top! Mosey to the street and we did 15 Monkey Humpers to show Gastonians our best side!

Mosey back to the Schiele for 3 minutes of Mary. Linus led us in mountain climbers, Gerber led us in Homer and Marge, And then for whom did the bells toll? They tolled for us. I hope your snot was sufficiently woggled.

Keep Billy Madison’s Mother (in law I believe) in prayers, Work day at the Rotary Garden this Saturday, and Davinci playing music this Friday at the place formerly known as Kates in Clover.

ABH. Hushpuppy

and then there was one

February 28, 2017 / Huckleberry / 0 Comments

very quiet morning. dark and 45 degrees. some were sick, some were working. others were enjoying the fart sack. 0530 hit and… still no one.

0535… still no one.

the thang

side straddle hopped back to the truck and left. went home, grabbed my pack and rucked a bit. failed to record the distance.

annoucements: nothing to report. prayer requests: praying for our brothers not out in the gloom either by reasons they can’t avoid, or reasons they can.

pledge and prayer.

Rockin’ Monday

February 27, 2017 / Defib / 0 Comments

The pax strolled in through the gloom in a near catatonic state this morning. 8 of us braved the near perfect weather for an early morning beatdown. Despite my clear warning (disclaimer) that I am not a professional and the pax should immediately get back in their cars no one was biting.

Warm-up – all IC

SSH x 20

Moroccan NC x 25

Imperial Walkers x 20

LBC x20

Merkins x10

Mountain Climbers x15

Pledge

The Thang – mosey to KFC to claim a coupon (rock) from the garden. Disclaimer number two given by YHC – “choose wisely”. Mosey to Martha’s parking lot and circle up. The pax then performed the following three sets of exercises: Curls, Tricep Curls, Overhead Press, Front Raises, Squats and American Hammers all with coupon. After each set we did one lap around parking lot (a real crowd pleaser). All exercises done IC. Set one 1 was 10reps, Set 2 was 15reps and set 3 was 20reps. (Pax were quick to pick up pattern and stopped Q from mindlessly counting during some exercises) After three sets and three laps we partnered up for Greta 1,2,3 (Doras evil twin who plays with rocks). Typical Dora but with coupon – partner 1 runs across parking lot and leaves rock then runs back while partner 2 performs exercises. Partner 2 then runs collects rock and runs back. – Rinse and Repeat. Each team to perform in aggregate – 50 Blockees (omaha to 25), 100 Overhead Presses, 200 Curls. – Time!

Mosey back return rocks and circle up – Apologies to Mary which I planned for but ran out of time

Announcements – This Saturday Dr. Feelgood is organizing second F at community garden – Helpers including 2.0s welcome. Other announcements in newsletter – check email – went out yesterday

Prayer requests for Dipstick’s family down in Myrtle Beach – a GoFundMe page has been set up for his family – see twitter

As always it was my honor to serve – Until next time – Defib out

Just Warming Up

February 27, 2017 / Spiderman_Gashouse / 0 Comments

We warmed up for a long time Wednesday February 22nd, since we all had a big day ahead.

Pledge

WARMUP
1 minute of Side Straddle Hops
1 minute of Squats
1 minute of LBCs
1 minute of Merkins
1 minute of Flutterkicks

WARMUP 2:
Flutterkicks 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Plan Jacks 15 in cadence
Mountain Climbers 15 in cadence
Carolina Dry Docks 10 in cadence
Bobby Hurleys 10 in cadence
Contra Burpies 5

Mosey to Marthas

WARMUP 3:
1 minute of Side Straddle Hops
1 minute of Squats
1 minute of LBCs
1 minute of Merkins
1 minute of Flutterkicks

WARMUP 4:
Flutterkicks 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Plan Jacks 15 in cadence
Mountain Climbers 15 in cadence
Carolina Dry Docks 10 in cadence
Bobby Hurleys 10 in cadence
Contra Burpies 5

Benches:
Dips 15 in cadence
Lunges 15 in cadence
Dips 15 in cadence
Lunges 15 in cadence
Dips 15 in cadence
Lunges 15 in cadence

WARMUP 3:
1 minute of Side Straddle Hops
1 minute of Squats
1 minute of LBCs
1 minute of Merkins
1 minute of Flutterkicks

COT: Tophat and family, Bulldog’s Wife looking for new job

The Strong Silent Type

February 25, 2017 / Sargento / 0 Comments

The light of day was coming and 9 strong men appeared for their regular Saturday beatdown. YHC’s FNG was present and accounted for. Let’s get to it!

Disclaimer was given. Warm Up: Goofballs x15IC, Dying Cockroaches x15IC, Bobby Hurleys x15IC (never done these in cadence before, probably won’t again…awkward!)

Pledge

A short mosey to tour the lower levels of the park took us to the spot between Sammy’s and Old Stone where the PAX found a stack of papers. Each one listed a certain exercise, 10 in all. Each man would perform their exercise for 60 seconds and then rest for 30 in between. They were:

Daniel Sons

Dips

Donkey Kicks

Flutter Kicks

Hillbillies

Merkins

Monkey Humpers

Mountain Climbers

Peter Parkers

Rocky Balboas

Not too much mumble chatter was had during this routine except that the burger Top Hat had for dinner was still hanging with him. Oh well, guess I need to raise the bar!

Mosey around the corner to the road parallel to the railroad tracks with a long row of parking spaces. Its the perfect spot for a Zombie Walk. You’re welcome men!

Mosey from there to the track behind the middle school for the next round of fun.Courtesy of our own Whoopee, it’s time to make a run for some Bojangles Biscuit (his creation). Sprint the straights, mosey the corners, plank for the 6 at the end then 10 burpees OYO to finish each lap. I have to admit, this sucks. Sprints take it out of YHC more than anything, then add burpees on top of it, PAIN! We had to do a couple of count offs and general recovery in between to gather ourselves. Even though it sucked, we pushed through for 3 rounds of this beast. Strong work men.

Since we were here at the track and it has a field in the middle, YHC asked the PAX what his favorite exercise is. After a couple of wrong guesses, the FNG correctly answered bearcrawls. So we did the Bearcrawl Snake. Each PAX held plank position while the rear bearcrawled to the front, snaking between each to the front. We went from one side of the field to the other.

Mosey down to the starting area for a short round of Mary. Pockets called Side Straddle Hops, Solomon did Flutter Kicks and Dr. Seuss asked for Goofballs. Time’s up.

Announcements: Burpeethon, Mud Run, Disc Golf on March 11th at Goat Island. After Christmas Christmas party at Whoopee’s in April, need Q’s for the Yank, Storm & Goat Island

Prayer requests: Top Hat and his family (his dad is home now!), Shad Rap is out for 6-8 weeks with a cracked shin bone, the PAX who haven’t posted in a while, others I can’t remember, sorry.

After Q’ing the Yank last week and not having anyone step up to the challenge to Q before the date, I wanted to see what would happen if no one is listed as Q for a workout. The number of men who showed was low compared to most other workouts. As leaders we need to let everyone know that we’ll be there for each other, even so far as committing to just being at a workout, otherwise it’s just us and this thing doesn’t work as well. We depend on each other!

It was an honor to lead as always men. AYE!!!

Lets take our bricks for a run

February 25, 2017 / Edison / 0 Comments

13 PAX came out to Midoriyama on a beautiful February afternoon to make themselves better. With the P200 coming up I figured a nice run may be what was needed, but this group looked ready for a good upper body workout as well. Lets do both.

Warm-up:

Short warmup went as follows: SSHx15 IC, Don Quixotesx15 IC, LBCx15 IC, Merkinsx5

The Thang:

25 ft mosey to the back of the Jeep where each man was issued 2 bricks each. Bring your bricks and lets mosey. Mosey about a quarter of a mile to the dog park for 20 CDD’S, 1 minute military press with the bricks and 20 more CDD’s. For the rest of the workout we will mosey around a quarter of a mile and stop for exercise. 2nd stop: 20 werkins, brick flys, 20 werkins. 3rd stop: 20 MNCs with bricks, brick straight arm raises, 20 MNCs, 4th stop: 20 military merkins, brick tricep extensions, 20 military merkins. 5th stop: back to the bleachers by the flag to finish the last 3 minutes doing dips OYO. 22 merkins for the vets and the pledge and we’re done.

Announcements:

P200, Snow Birds, Mud Run

Prayer requests:

Friends, family, each other, family of Dipstick from Grand strand

As always, it was an honor to lead.

For How Long?

February 24, 2017 / Freight / 0 Comments

With temps hitting the upper 70’s Thursday it was starting to feel like Midoriyama again. Last week we set a new record of 17 PAX to post in one day. Pizza Man put out the challenge to break it again and he was not disappointed. 18 deep for a beatdown.

Warmup:

SSH x 15ic

Don Q’s x 15ic

Morroccan Nightclubs x 15ic

Mosey to the soccer field. Since we had a few more pax a few carried a few extra blocks I brought just in case.

The Thang:

A few weeks ago Floppy brought back our old circuit training and I thought it would be a great day to do some more. I had 9 exercises to do for a length of time then 1 minute in between each round of something else(not rest). Most of the time it was sprint across the field or SSH. I never told anyone how long each round was and as many know it’s the not knowing that gets you. I was repeatedly asked “for how long” and Billy Madison kept trying to sneak a peek.

1)Bear Crawl to Merkin

2)Lunge Twist w/blocks

3)Weighted Situp

4)Curls

5)Single leg hip raise

6)Box Thruster

7)Plank Hop to Squat

8)Step ups while holding the block

Mosey back to the flag

9)Low Box Plank Stepper

Circle up-22 for the Vets

Pledge- Since I’m now coming in hot everyday I seem to have forgotten to put up the shovel flag so Slaw held it out for the pledge. Gracias Sir!

COT:

Namerama

Announcements-Get your mudrun teams together and get the info to me or Brownstreak, Community Run coming up. Let’s get out and be seen in Gtown, March 11th Disk golf at goat island, March 18th Convergence at The Fighting Yank.

Prayer Request-Our F3 brother in Grandstrand Dipstick’s family, Lil Beast’s Grandmother has a surgery coming up for cancer, YHC Grandmother fell and is in a lot of pain

Moleskin:

Great work by all today. I’m so proud to be a part of this group and to call each of you brothers! Let’s keep growing and pushing the rock.

Road Rage

February 24, 2017 / Roscoe / 0 Comments

Whoopee almost went full on road rage on me on the drive to the Pavilion. He was telling the PAX all about it when the clock struck 0630 and I cut him off for the second time of the day! #hedidntrecognizethenewwheels

Brief disclaimer, pledge of allegiance, and then Stone Cold led us into a quick Indian Run around the parking lot and back to start for the warm up that sort of never ended.

We lined up for the Rockette Hillbilly: Bring a knee to elbow like a hillbilly and then high kick. Fortunately we had no spectators due to the darkness but we may have to do this during the Community Foundation Run. My apologies to T-Square for being politically incorrect. It should have been called “Rockette Appalachian Americans”.

Squats

Butt Kicker Circle Burps

Calf Raises

Domino Merkins 5 each way then back Side plank…front plank…other side plank

CDD’s

Lunge/Bear Crawl around the Pavilion twice

Merkins to failure on grass, then assisted Merkins, then negatives. Some people liked being in the grass too much but most had the mucho chesto going on afterwards

Run to top of parking deck: Round of Hip slappers x 10, run down to bars on second floor for max pullups 3 rounds

All eleven of the PAX returned to the Pavilion for a quick T-Square count off and then the Field of Dreams.

Count off by fours:

1^st base AMRAP SQUATS

2^nd base AMRAP Merkins

3^rd base AMRAP LBC’s

Home Plate 15 burpees

Circle up for Mary: Stroganoff led a 4 count series of Flutter Kicks (what else?) for 61? As far as I know that is a record and I am not sure anyone completed all of them except Stroganoff.

Then Stone Cold called 10 burpees to end the workout because, well, he is Stone Cold.

Even though I had a Weinke I must need glasses because I skipped over two parts that would have been real crowd pleasers. I will have something to work into next time. While my group was on third base, Turtle Man remarked that he has never seen his knees steam. You could tell temps were up a little due to the short sleeves, summer gloves, and pools of sweat all over the place. At some point we heard a train and did 10 burpees. I think it was toward the end?

Announcement: Whoopee is having a post-holiday, pre-birthday party on the 29^th of April. Gifts are optional but strongly encouraged. The coffee shop doesn’t open at 0600 anymore…sigh.

Prayer requests: Def Leppard’s M is having surgery on March 8^th. Prayers for Dipstick’s family in Myrtle Beach. Convergence to honor Dipstick’s life is March 4^th at 0700 at #warthog (The Market Common, Myrtle Beach) Nomads?

Thanks for Spiderman for letting me Q this week. It is always a great start to the day.

“From the Mouthes of Babes”

February 23, 2017 / Bulldog / 0 Comments

When my kids found out that I was leading the workout they decided to take it upon themselves to show me the exercises that I should do. After about 30 minutes of watch this daddy and how about this one the list was made. There were standard ones like side straddle hops and merkins but then there where the more complicated, advanced exercises like leap frog (jumping over each other like a frog). After some thought I decide I better modify where needed so there where no leap frogging but instead Burpee long jumps. Most of the items here were left just as my kids said to do with some slight modifications. So here it is:

Warm up: SSH x 15, Merkins x 15, LBC’s x 15, mosey run to pavilion

Pavilion 1: CDD x 10, Hip Slappers x 10, Merkins x 10

Jail Break to Light Post

Light Post: WW1 Sit ups x 10, Snow Angels x 10, Michael Phelps x 10

Lunges back to pavilion

Pavilion 2: Squats x 10, Step Ups x 10, Box Jumps x 10

Burpee Long Jumps to road and bear crawl back to pavilion

Rinse and Repeat, and then mosey run back to the parking lot with a few Burpees to salute the passing train. Along the run it was determined if my 5 and 6 year old were going to come up with the weinke, next time they need to do it with us!

Once back at the car took the suggestion for the next exercise to be star gazing. So we did and challenged the men to share about their M’s and 2.0’s and say one thing that they were thankful for about their M. Then left them with a challenge to serve their M at least once before we meet again.

Month: February 2017 (Page 1 of 5)

Lets Try This Again 3-2-1

Hushpuppy without a Weinke

and then there was one

Rockin’ Monday

Just Warming Up

The Strong Silent Type

Lets take our bricks for a run

For How Long?

Road Rage

“From the Mouthes of Babes”

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