Month: August 2017 (Page 2 of 6)

7 #HIM enjoyed the Burpeethon training.  YHc was planning to go with BlockBuster and had nothing planned and Mayor made the call for no BlockBuster, sooo.

Warm Up; All x 15 IC

SSH, Mericans, Imperial Walkers, LBC’s

The Thang;

Mosey 1 mile cicle up at the weight room in the parking lot.  YHC thought with the BurpeeThon coming up we could use some training.  The parking lot is approx 100 yds with three islands. Island 1 perform 5 mericans, run to 2nd island perform 5 squats, run to 3rd island perform 5 burpees, sprint back and plank for the six.  Once all pax are in run a lap around the school, .25 mile.  Meet back at the start 30 flutterkicks IC and repeat exercises with 10 reps each island, plank for six, run lap around school.  30 FreddieMercury IC.  Repeat exercises for 15 reps at each island.  Plank for the six.  Stroll to the weight room wall and perform 10 Hip Slappers IC, run 200 yds.  Repeato.  Mosey to the flag for the pledge.

Moleskin; We covered 3 miles with plenty of burpee training.  Not much chatter at all this morning.  YHC will keep this one in the memory bank as well.  Nice work by all this morning.  Nice to see the push given by all this am, and the will to keep going.  #ISI #DFQ.  It was an honor men.

Thanks for taking us out Mayor. Continue reading

YHC received a text from scheduled Q Floppy Disk telling of an injury from a recent Mountain Bike ride. It was widely believed that Freight was involved in this accident but so far no evidence of that. YHC not being particularly creative and preferring to dwell on his weinke over several days, this was a challenge to think of something quick.
Warm Up
SSH x 10IC
Cotton Pickers x 10IC
Tool Times (Don Q) x 10 IC
Hillbillies x 10 IC
Moroccan Night Clubs for a while
Mosey to the playground for 5-10-15
5 pullups
10 LBC’s
15 Squats (3 Sets)
Mosey toward main road stopping along the way for Cotton Pickers x 10 IC
Mosey to the new Cul de Sac across the road on the new track/path where a variation of BLIMPS was announced.
10 Burpees, Mosey a while
20 LBC’s, Mosey a while
30 Imperial Walkers, Q’s lack of counting skills were questioned, Mosey a while
Stopped by the steps for 5 calf raises each step, planked for the six
40 Merkins, mosey a while
50 Plank Jacks, mosey a while
60 Squats back at the entrance to the new trail
Mosey back to the flag.
I had planned a few curls and presses at the soccer field but was running out of time.
Split into 2 teams for some Frisbee Rules Football. There was illegal use of hands, holding maybe even a personal foul but none were enforced and all had fun.
I read a quote from Calvin Coolidge about persistence which part of it is “The slogan Press On! has solved and always will solve the problems of the human race.” I discussed one of my M’s friends who is a doctor who made a statement a while back that she was not even close to the smartest person in school but that she was disciplined and that helped her make it through med school as much as anything. Everyone who is trying to lead needs to be persistent and disciplined to be better each day.

Announcements
Burpeethon Sept. 16th at 9:00 am at Rankin Lake
JJ5K in Stanley Sept. 23rd at Common Ground Trail
Speed For Need at Christmastown 5K on Saturday, Nov. 25th in McAdenville. You Do Not Want To Miss This! Roadie said if he can do it, you can do it!

Prayer Requests Pockets, Chum, Canteen, Floppy Disk, Oompa Loompa, Glenn Jackson, Navy guys and families who were killed and injured in the ship accident.

Moleskin
YHC probably had a little too much running for such a warm day and with a couple of the Pax not at 100%. #QFail
Nice work from Wojo and Assssh Pond pushing hard even though they were not at their best.
Slaw, Defib, Tool Time, Blart and Freight are the beasts of Midoriyama and just kept pushing even though the Q was kind of dragging.
Swimmer is a famous Mountain Bike rider and got in some EC before the workout. I think he rode alone because no one can keep up with him.
My boy Huckleberry repeated his disgust with all the running today but kept pushing that rock.
Newcomer Wrong Turn is so young and makes it all look so easy and that is kind of annoying for an old guy like me. Just kidding youngster.
Lil Sweet was not wearing his usual cargo work pants but had on shorts and it turns out he is a sneaky well-skilled frisbee football player.
Oompa Loompa stopped by on his way home from work to tell us he was having to rest his knees for a while. Get well soon Oomp.

My little girl started her senior year of college and we had several guys busy with their 2.0’s schools this week so best wishes to all of the kids and teachers starting back to school.

Thanks guys for the push today. I really needed it.

The weather plummeted to a humid 78, with a slight breeze from a PAX’s backside.  The morning reeked of too many monkey humpers and not enough running.  Something I will have to correct for next time.  For those 87 PAX who didn’t make it out Friday, I expect to see at least 4 of you next time, cause I’m bringing the bricks.

Warmup:
SSH: 20 IC
Merkins: 10 IC
LBC’s: 10 IC
Squat: 10 IC

Pledge:

The THANG:

Mosey to the Parking deck, via 2 extra turns.

Circle up:
One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.
2 times around without a break.

One Pax performs 5 Squats while the other PAX hit some Monkey Humpers, everyone gets a turn.

One Pax performs 10 LBC’s  while the other PAX hit some Flutterkicks, everyone gets a turn.

Recover and Mosey to next level

One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.

One Pax performs 5 Squats while the other PAX hit some Monkey Humpers, everyone gets a turn.
2 times around without a break.

One Pax performs 10 LBC’s  while the other PAX hit some Flutterkicks, everyone gets a turn.

Recover and Mosey to next level

One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.

One Pax performs 5 Squats while the other PAX hit some Monkey Humpers, everyone gets a turn.

One Pax performs 10 LBC’s  while the other PAX hit some Flutterkicks, everyone gets a turn.
2 times around without a break.

Recover and Mosey to the steps of Wells
Dips 15 IC
Deep Sea Divers 3 steps, 5 hipslappers each step
Dips 10 IC

Circle up:One Pax performs 5 Merkins while the other PAX hit some Mountain Climbers, everyone gets a turn.
2 times around without a break.

One Pax performs Daft Punk(Lunges in a cirlce) while the other PAX hit some Monkey Humpers, everyone gets a turn.

One Pax performs 10 LBC’s  while the other PAX hit some Flutterkicks, everyone gets a turn.

Recover and Mosey to the wall of trust

Wall Sits:
Wall Sits with shoulder raises: 10 IC
Wall Sits while marching: 10 IC
Wall Sits with shoulder raises: 10 IC

Recover and Mosey to the Pavillion

4 Minutes of Mary

Announcements: Speed for Need, Burpeethon

COT:  Pockets, Easy Rider’s brother,  Kids going back to School, Barcelona,

Seven warriors showed up at The Yank to put in a little early morning work in the heat and humidity of mid August in pre eclipse Gaston County. It was not easy friends. it looked a little like this:

Gather up at the Yank with the pax and mosey to the first corner for some warm ups

SSH X 20

2 burpees OYO

IW X 20

4 burpees OYO

Windmills X 20

6 burpees OYO

Merkins X 15

8 burpees oyo

LBCs X 20

10 burpees OYO

Mosey to the top of the hill for some bench work:

Step ups X 10 total

Dirkins X 10 total

Dips X 10 total

Increase to 15, then 20 then back down to 15, 20, 10

Mike Tysons X 10 on the steps.

Mosey down to the field of dreams for a nightmare scenario of:

Partner work : 10 partner dirkins, mosy to the other end for 10 hand slap merkins. Mosey back

partner merkins, 1X2X3X4X5X6X7X8 and back down.

Serpantine bear crawl: Weave in and out of pax in plank position “Indian run” style to the end of the field. Talk about building mental toughness!

10 SSH, 15 Copperhead squats.

Mosey down to Heatbreak Hill for some triple nickel nastiness.

bottom of the hill: 5 jump squats.

run the hill

top of the hill: 5 CDDs

repeat 5X

Over to the playground:

10 velociraptors

10 merkins

10 rail squats.

3 rotations.

Over to the fountain for a round of pax led Mary in the circle.

1 pax calls exercise and runs around the fountain while rest of the pax does the exercise. Included but not limited to LBCs, heels to heaven, merkins, you name it. Two rotations total.

Done.

NM: This was a tough one today. Our FNG disappeared for awhile but came back to life for the playground and Mary session. Way to keep hanging in brother! It will get better and easier. But this was a hard day. Make no mistake about that fact. The humidity was pretty thick for sure.

Honor and pleasure to lead The Yank. Great AO and even better guys. Welcome GQ! looking forward ot seeing you in the gloom brother!

Tesla

Ah Tooltime.  Never a second thought about creating a painful trap for the Pax.  Sneaky guy….I loved it.

After last week he took the Q, walked up and said “I want to know about Painlab, and I want everyone else to know.  How about I run ’em for a lap and bring them to the circle?”.  I said “you have a sick mind.  Let’s do it”.

So with that the trap was set.  The regular Painlab staff of Oompa and Bandit were in on planning, and the crucial move by Slaw to make sure we had enough coupons.  This was a BIG part, so big ups to Slaw for that.  The Pax should always know that I put 6 – 25lb plates in my trunk, along with 4 – 10lb. plates, some 5 lb. ones and a few Kettlebells.  Kettlebells are growing on me.  Get one in the 20-40 lb. range and I’m glad to send you a program!

Anyways, we planned through the week, and this morning Tooltime was grinning ear to ear.  I wrote a program that represents what we do, so here we go:

Tooltime wasted NO time, said he was an idiot and so were we, off they moseyed.  Meanwhile Oompa, Bandit and I grabbed our weights and did this in front of Frank:

4 Rounds – 10 Lunges, 10 Kettlebell Swings, 10 Merkins, 10 Squats

By the middle of Round 4 the Pax showed up.  Some looked confused, all enjoyed carrying their coupons.  They did the tradition of once you hit the curb, you lunge your coupon to the circle.  Then……WELCOME TO PAINLAB!  Gave the usual spiel:

• Modify as needed.  I always have alternate exercies
• We do non-high impact.  High Impact both feet leave the ground, low is one foot, zero is two feet on the ground
• We focus on cardio, strength, core and flexibility

Phase I: PainLadder

25 each – Blockie Merkin, Weighted Crunch, Deadlift to High Pull, Weighted American Hammers

20 each – same

15 each – same

10 each – same

5 each – same

Good work, lots of chatter.  Tooltime asked Stroganoff to never ask him to Q again.  I saw Frank smile  Break time….1 minute lunge walk around the circle

Phase II:  PainCycle

1. Boxing (3 minutes)
2. PAINMARCH Lunge (1 minute – ALT Rockette)
3. Muscle Work (3 minutes – Diamond Merkin, Curls, weighted squats – 10 to exhaustion cycle) (ALTS are French Curls, Bent Over Rows, Don Quixotes)
4. PAIN MARCH High Knees (1 minute – ALT Slow Karyoke)
5. Ab Work (3 minutes – Mary in circle, reps of 20)

wanted to repeat but had to Omaha…..had to get to:

Phase III: Follow the Leader

Lunge walk around the circle to the stadium steps, bear crawl up, then across, next level was crab walk, next level was lunges, next level was bear crawl again, then high knee the last one.

After that everyone found a pole and squatted for a bit.  Leave it to Tooltime to start talking food to break it up.  Hard to talk when I had a clock going off in my head….but I got delayed 15 seconds, you don’t feel that when you have an iso-squat going, do ya?  Good stuff.

Phase IV:  Isolation Drop-Sets

everyone has something they need to work on.  I try to leave 3-5 minutes to tackle something you want to hit, compliments of a Q I saw Roscoe pull many years ago.  Something about facing your fears.  So, I gave the men drop-sets (one exercise, then another to exhaustion, that focus on the same muscle groups).  I listed exercises, set the timer and said GET TO IT!  Good work by the guys here.

Phase IV:  Yoga

Asked the Pax what you do, so you don’t get injured, after some hard muscle work?  STRETCH!  And the best darn thing I have ever found in terms of stretching but staying intense is Yoga.  If done right, this stuff is the real deal.  For a many, many weeks now, Bandit, Oompa and other guys have been getting better and better.  Very proud of this, because check this out:

Namaste

Warrior Pose 2, both sides

Hanging Knee

Chair Pose

Plank

Low Plant

Cat pose

Child pose

Plank

Hands to Feet, bleeding into….

Crane Pose.  BANDIT GOT FULL CRANE!  And held it.  He’s losing weight or getting stronger.  That’s all there is to it.  Awesome.

Back up to Tree pose on both sides.  Got some laughs here.  That’s good, it was quitting time anyways.  Walked the coupons back and name-o-rama.

Tooltime said it best:  when you are hurt and want the fellowship, come to Painlab.  When you want to focus on strength, core and flexibility, with a side of cardio, come to Painlab.  This is our thing to give F3 Gastonia, and whether I pull a solo merlot or have the big dogs Oompa and Bandit with me, you will always have stretches, exercises, but most importantly the fellowship time to push the rock.  Or block.  Or plate . Or kettlebell.

A pleasure to lead and have the team we did today.  Teamwork!  AYE!

• Rudolph