Day: May 16, 2017

Almost 21

May 16, 2017 / Blart / 0 Comments

9 men including myself made it out to midoriyama to push the rock today. Not exactly a record breaker but enough to get it done.

WARMUP:

SSH 20 IC

Don Quixote 15 IC

MIKE TYSONS 15 IC

Then we moseyed to playground for 8 pullups and 15 WW1 for 3 sets. Then next mosey to dog park hill for some (21’s) Merkins at bottom and lbc’s at top which quickly got Omaha d to 11’s for most, Tclapps to those that almost made it to 21. Then moseyed to small soccer field past Moms watching soccer practice. They were starring at Def leppards biceps before we even did curls. So to coupons for some curls , triceps presses, and step ups X 3. Its a good thing Slaw wasn’t there with his tassels he might not have made it past those women. Then to Turd shack for some wall work Hipslappers 10 IC, Australian Mountain climbers 10 IC,

Announcements: Tooltime discussed SPEEDFORNEED ,mudrun coming up, memorial Day coming …ALL GAVE SOME, SOME GAVE ALL

PLEDGE

22 for vets

out with prayer

As always its an honor until next time …….

The Accumulator

May 16, 2017 / Tiny Tank / 0 Comments

6 showed in the gloom at the Storm, while many of the usual suspects were still in their fartsacks. Light version of the disclaimer was given and warm up ignored as usual.

Pledge

Warm Up:

No time in the schedule for a workout, I know big surprise here right. Long mosey around the soccer field, by the high school, ending at the ball fields. One train passed and 5 Burpees conducted mid mosey.

The Thang:

Some of the pax who have been to my workouts previously know that being by the ball fields usually means cinderblocks. Had to break a few hearts today and let them know there would be no blocks in this workout. Some where relieved, but those that know YHC best might have had some fear in their eyes. On to the workout.

The Accumulator: Perform exercise 1 for 1 minute and rest 30 seconds. Perform exercise 2 for 1 minute and exercise 1 for 1 minute, then rest 30 seconds. Continue accumulating exercises until 7 are preformed. Workout went like this…

60 seconds of Burpees
- 30 seconds of rest
60 seconds of Squats & 60 seconds of Burpees
- 30 seconds of rest
60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
- 30 seconds of rest
60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
- 30 seconds of rest
60 seconds of Flutter Kicks, 60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
- 120 seconds of moseying (to parking lot and back)
60 seconds of Merkins, 60 seconds of Flutter Kicks, 60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
- 120 seconds of moseying (to entrance of first bridge and back)
60 seconds of Crunchy Frogs (not to be confused with Country Frogs), 60 seconds of Merkins, 60 seconds of Flutter Kicks, 60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees

We did lose a man before set 7. I hope he was able to find a suitable toilet, because the suggestions from the pax were all deemed unworthy. Not sure what this individual had against trash cans, but godspeed to him.

With 7 sets finished and a slow mosey back to the flag we finished right on time.

Announcements:

Mud Run this weekend!

Prayer Request:

Thanks to those who braved the gloom and pushed me once again today. We don’t fight off the fartsack for ourselves, we fight it off for our brothers in the gloom.

Folsom Coupons

May 16, 2017 / Dolph_Gashouse / 0 Comments

As YHC was placing the coupons, (280 lb Tire, 75 lb log 7′ long, and 55 lb KB) Huckleberry caught me and had an idea of what was to come. As we chatted and caught up others rolled in. There was a train but it was too early. Freight had caused some horn blowing on his way in, which we thought may have been another train. Hank asked Huckleberry where he could find a good masseuse. With 2 minutes to spare Sparky and Garfield made their way in.

Warm Up; SSH x 15 IC, Don Quixote x 15 IC, Mericans x 10 IC, Toy Soldiers x 15 IC.

Pledge

The Thang; With the coupons already placed approx. 1/4 mile apart from each other we got started. First station was curls with KB, 10 OYO. While one pax performed the exercise the other pax were instructed that while they wait, the following were to be performed. 5 Burpees, 10 mericans, 20 SSH, 30 LBC’s, 40 Flutter Kicks until every one had completed the station exercise. If you finish round of exercises plank up or repeat exercises, good thought Bulldog. Once all pax completed their curls we moseyed to the next station for 10 tire flips and pax waiting performed the above exercises. Most all pax got in at least 2 rounds of the exercises for this one, thank Bulldog for the idea. Once complete with station 2 it was on to station 3. 10 overhead shoulder presses with the 7′ long 75 lb log, which was a little bit of a challenge. About an 8″ diameter log with no handles is a task to balance and get started. If needed squat press with one end on the ground. Pax waiting performed the exercises. Once complete with station 3 we moseyed back to station 1 for rinse and repeat. Good work men.

Moleskin; Thank goodness Freight made the last minute correction on the way in and dodged a near head on collision. Hank I hope your lower back feels a little better now and there is no charge for the massage given courtesy of the coupons. Huckleberry nice work brother, keep up the good work. Bulldog thanks for the push this morning brother. Sparky had the log overhead and pressing with ease until he and Freight started talking about Donald Trump hands. Freight you broke his concentration. Hope you men enjoyed it. YHC will bypass the warmup next time and try for 3 rounds. As always, it was a honor and pleasure to lead you men. Thanks for invite Huck. #ISI, #DRP

COT; Announcements, Prayer requests

BOM; Sparky took us out.

PainLab Launch-o-rama

May 16, 2017 / Rudolph / 0 Comments

PAINLAB – you are here because your body hates you after high-impact work, or you are recovering from injury. Either way, you will get a workout! High-impact is when both feet leave the ground. We don’t do that. We bust @$$ keeping 1 or 2 legs on the ground. It works!

Big ups to AssshhPond, Mayor and Ooompa Loompa for doing this. It takes guts to try something new. Mayor had a nasty cold so I stayed out of his sweat spot, Tclaps to him. We started with the other 40 guys, and as C-SPAN led them away from the Fighting Yank, 4 of us stuck around to try this new thang out. Here’s what we did:

Lunge walk warm-up: go by the statue, down the steps, around the fountain, back up. Some slow Karyoka in the middle somewhere. Formed a circle around the Yank for the real warm-up, in cadence:

Imperial Walker x 10

Morroccan Night Club x 20

Low Slow Squat x 10

Don Quixonte x 10

Merkin x 10

LBC x 20

PHASE 1 – Circuit Circle (needs better name): 3 minutes per round, 1 minute of F3 rest (aka exercise) in between rounds.

Round 1 – Muscle Work – 10 Merkins, 10 Mountain Climbers (slow so have 2 points of contact), 10 Dirty Dogs, 10 Dips…..repeat unit round is up

Round 2 – Boxing

Round 3 – Yoga

Rest minutes were more Lunges or Imperial Walkers in a circle. Get used to that part.

After 2 rotations of that we moved to Partner Work

PHASE 2 – Partner Work

100 CDD’s

200 Squats

300 Speed Skaters

We got almost through with the SS when the rest of the Pax was jogging in. This worked great, and is how we will do Pain Lab. Meet up, warm up separate, meet back for Mary. If I remember correctly, we did 10 minutes of:

LBC

Bicycle

Homer/Marge

Box Cutters

LBFC

Flying Squirrels

Planks

V-Ups

I don’t know what else, but it was good crunch time

PAINLAB is all about modify. I have exercises ready to interchange for EVERYTHING we do. So I promise you will get cardio, strength and have adult recess, like CSPAN said. Stop by the PAINLAB sometime when you want a change up, and tell all the guys who have issues but need the things that F3 provides. Thanks to all Pax for helping this become a real thing. Every Saturday at 7 at Gashouse/Schiele.

***OOMPA LOOMPA – you are a man among men, thanks for your partnership here!

Your friend and lab mouse – Rudolph

Day: May 16, 2017

Almost 21

The Accumulator

Folsom Coupons

PainLab Launch-o-rama

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