Not sure about you but I rank Labor Day as my #3 holiday behind Christmas and Thanksgiving. Things seem to end and begin with this annual threshold. The end of summer, the last chance for a mini-vacation or extended weekend to the beach, when you can still get in the water. Summer pool clubs have their final cookouts before shutting down. But there are bright beginnings with 2.0’s beginning school – why they always begin a week or so before having a Monday off, remains a mystery. And then there is the start of football season: high school, college, and pro. I enjoyed a beautiful day on Saturday with good friends and great tailgate only dampened by my Wolfpack’s inability to make key plays against the Gamechickens. But that’s nothing new. Being a State fan requires perseverance which I’m told builds character. Must be why Wolfpack fans age in dog years. But enough of that mumble chatter. The other great thing about this time of year is the subtle change in weather. After a summer full of humidity where beads of sweat form at the fabled call of “Side Straddle Hops,” we gathered this morning at a cool 63 degrees. A brief survey of the 8 men standing around me at The Storm this morning indicated only Tesla actually “worked” this weekend (and that was by his choice). All others were able to enjoy a Monday free of their professional obligations which meant today it was “Back to Work,” so that was my theme. 0530 hit and I shared a brief disclaimer to modify as needed based on the suggested exercises. We recited the Pledge and got to it. A train seems to roll through Cramerton on Tuesday and Thursday mornings so I decided to get ahead of it:

Warm-Up

• 5 Burpees OYO
• 4×4 – IC x 5
• Get in Plank and remain:
• Plank Jacks – IC x 10
• CDD’s – IC x 10
• Peter Parker – IC x 10
• In/Outs – IC x 10
  Recover – shoulders were burning
• Seal Jacks – IC x 10
• Mosey to the lower parking lot behind the football stadium

 Thang

I employed Hand-Slap Merkins when I was Q at GasHouse last weekend and it was a crowd pleaser. I wanted the Storm boys to feel the love so we partnered and began with those. With 9, Mayor was the odd man out but he kept pace just fine. Instructions were to perform 10 Hand Slap Merkins with your partner, run about 25 yards to the opposite curb, and perform individual squats x 10. The PAX were eager and plowed through the workout faster than anticipated. I was worried my Weinke may lack the length to fulfill the task – wouldn’t be the first time. That is where the ability to improvise comes in – but that is a 2^nd F discussion, maybe after several rounds of shots. Time to mosey, the long way around the front of the school’s roundabout and then to the side entrance. Time for a little bit of Tabata which is a great segment because it is timed rather than counted. Everyone stays together but free to explore their own limits. The challenge was to maintain the pace of the exercise for 45 seconds with a 15 second rest between.

1)      Hip slappers

2)      Lt. Dans

3)      Flutter Kicks

4)      Donkey Kicks

The Storm typically features a reasonable amount of mumble chatter but today was about like a church service. A lot of measured focus among the PAX to push through both sets. Amid the heavy breaths when the final bell chimed to conclude this segment, YHC asked if anyone wanted to share anything fun they did over the holiday weekend. Tesla shot his limit of doves by 8:30 am Saturday and Dr. Seuss hiked Chimney Rock. With no other stories, time to mosey, taking another scenic route to the picnic tables outside the tennis courts. Find you partner for Dora:

• 100 – Derkins
• 200 – Dips
• 300 – Step Ups

P1 performs the exercise, P2 runs about 25 yards and returns to switch, sharing the load to reach the aggregate. The first two exercises added more to the shoulder work and the steps ups focused on the cardio and abs in addition to the legs. Much to my surprise, we hit the 45 minute time limit with this one. Once again, Mary was left waiting in the parking lot, next time sweetheart.

COT

Announcements for Burpee-thon 9/16, 9 am, at Rankin Lake – register; JJ5k is 9/23; Advisory Board Meeting will be Sunday 9/17 at 7:00 pm likely at Growlers at Loray Mill. Top Hat reported his daughter and friends are recovering from their car accident and will be okay – we lifted prayers for them as well as others that are searching.

Moleskin

Each segment had an upper body focus to burn the shoulders. I finally got my portable speaker synched with my phone’s playlist which was hand-selected to satisfy our Site Q’s taste which the Mayor texted was “Rock.” Well, there is a bit of age difference between yours truly and our leader and Rock can mean different things to different genera’s. When pressed, Mayor’s version and mine ironically are similar and resided in my playlist. The set began with GnR’s Nightrain (Radar attended the NC show I learned during hand-slap merkins), For Whom the Bell Tolls, Crazy Train, with a few others. Maybe the music kept the chatter down but I’d think the PAX were focused and ready to get back to work. Hope everyone enjoyed it as much as I did. Until the next time. (BTW – the train never came so we’re all +5 for the next one).

As I arrived at Martha’s House in the gloom I was excited to see 5 HIMS joining me for my first Q.  The air was cool and crisp and it seemed unusually quiet as there was little to no movement in the community due to being Labor Day.  After a few “hellos” and “good mornings”, it was time to get to work.  Let’s do it!

Warm up:

20 SSH (IC)

1 Burpee

25 Goofballs (IC)

2 Burpees

20 Seal Jax (IC)

3 Burpees

Mosey to the lower shelter of the park

The Thang:

Pair up into partners.

100 Merkins

200 LBC’s

300 Appalachian Americans

P1 runs the parameter of the lower portion of parking lot while P2 works on the above set list and switch until all exercises were completed.

At this point we had a good sweat and some elevated heart rates and breathing, but the PAX was relentless and looked eager for more.  I was happy to oblige.

It was a short mosey to Gastone’s hill #1 below the shelter where we started our second adventure, the 11’s as Whoopie called it, or the onedy one’s as announced by Turtleman.  At any rate, it was as follows:

10 Sumo Squats at the bottom of GH and run to top for 1 arm dip….run back down for 9 Sumo Squats and back up for 2 arm dips, you get the picture.  It was invigorating and the PAX was awesomely supportive and encouraging (the support and encouragement is truly what keeps me coming back, for real).  Thanks guys.

On our way back to snowballs, we karaoke’d left side for one section of the parking lot, the right side for the second portion, and lunge walked for the third section.

Mosey back to Snowballs for some ab work.  These guys are animals I tell ya!

When back at Snowballs, as best as I can remember, went something like this.

25 LBC’s (IC)

20 Flutter Kicks (IC with varying speeds)

15 WWI’s (IC)

Partner up for leg raises.  P1 stands over P2 and as P1 raises his legs, P2 pushes them back down.  We did as many as possible in the allotted amount of time.

Whoopie led some Mountain Climbers with varying speeds.

20 Seal Jax

25 SSH’s

Moleskin:

It was a true honor and privilege to be out there with such an amazing group of Gentlemen.  F3 and every member of the PAX that I have met have been supportive, encouraging, and inspirational.  Thank you to T-Square and Gastone for EHing me, and all the PAX for the unrelenting encouragement.  It was truly an honor to lead such a group of Men.  Hope to do it again sometime.

Thanks and until next time,

Time Frame

I asked for volunteers at The Storm for the Q.  Tophat stepped up.  As you know, he is not on Twitter so I asked for his contact  information.  I couldn’t make the post so I reached out and told him to tell me what he did and I would write the back blast.

And I quote

“5 showed up today for a nice cool misty workout –

TopHat – Q
Tesla
Wheezy
Dr. Seuss
Slim Shady

Tesla called out Dolph.  Wanted to call him the Storm Wussy when he is a no show on gloom weather.

We worked out with blocks today. ”

Now, being an imaginative person, I like to think they did curls, blockees x 1000, ran with them overhead for a mile, etc.  The dreams are endless.

10 strong men showed in the fading Saturday morning gloom for a game day edition of The Fighting Yank. No FNG’s so a very short disclaimer and off we go. Moans were heard when YHC pulled my portable speaker out of my ride. Mosey across the street to the warm up arena.

YHC asked a few of the PAX’s favorite exercises:

Top Hat – Morrocan Night Clubs (nice try) x10 IC

Canteen – Goof Balls x15 IC (because I forgot to stop at 10)

Pockets –

YHC then stopped the proceedings for a session of everybody’s favorite Bring Mary Up. Hold 6″ and raise your legs when told. FUN!

A short lesson of how the NC State Wolfpack philosophy goes hand in hand with F3’s shield lock. “The strength of the wolf is the pack and the strength of the pack is the wolf.” We are here for each other men!

Mosey back across through the park to the track behind the middle school where the Thang was revealed.

Courtesy of Stroganoff and used with his permission, we embarked on the Wolfpack Grinder. I figured that none of the Yank regulars had ever witnessed the fury of the Grinder, so it was sure to be a crowd pleaser. Here’s how it went.

• Prayer Squats x20 IC, run half a lap
• Merkins x20 OYO, Prayer Squats x20 IC, run half a lap
• Mountain Climbers x20 OYO, Prayer Squats x20 IC, run half lap
• Merkins x 20 OYO, Prayer Squats x20 IC, run half lap
• Mountain Climbers x20 OYO, Monkey Humpers x20 IC, run half lap
• LBC x40 OYO, Monkey Humpers x10 IC, run half lap
• Plank Jacks x20 OYO, run half lap (YHC forgot about the Monkey Humpers!)
• LBC x40 OYO, Monkey Humpers x10 IC, run half lap
• Plank Jacks x20 OYO
• Run full lap just for the fun of it!!!

After trying to find a spot on the outside of the field to run across that wasn’t infested with fire ant mounds, YHC explained our next routine:

11’s

• American Hammers at the start represent the beatdown the Wolfpack is going to inflict on the SC Game Chickens today.
• Fairy Jacks at the other side stood for the weak sauce of the Game Chickens.

There wasn’t very much mumble chatter during this routine, oh well.

Fellowship mosey up to the wall for some new exercise work. Jack Webbs (one merkin followed by an air press) were kicked up a notch into the Iron Hulk (4 air presses for every merkin). We also made it an escalator going from 1 to 2, 3, 4 then 5 merkins and back down. The grand finale was 20 air presses IC.

Mosey back down to the field for Railroad Tracks. Hold low plank position in a row, the PAX on the end hurdles each man until he reaches the end, then he holds plank. We did this until everyone had hurdled 3 times.

Mosey down to where we started. YHC grabbed his speaker from the car again for one last musical interlude. If you don’t know about Bill Withers, look him up. His classic tune “Lovely Day” was played. When the chorus of lovely day is sung, the PAX performs mountain climbers. Awesome.

Finish up with the Pledge of Allegiance. AYE!

Prayer requests: Top Hat’s daughter was in a car accident, all students now back at school

Announcements: Burpeethon to benefit Special Olympics is in 2 weeks, September 16th at Rankin Lake Park. An extra driver for the Tuna 200 relay is still needed.

COT

It was a pleasure to lead you men again today. I haven’t been posting as much lately for many reasons but I appreciate our friendships and how we are always welcomed back no matter how long we’ve been out of the routine. Reach out to those men who maybe haven’t posted in a while, it may be just what they need. Until next time, Sargento is OOOOOUUUUUUUUTTTTT!!!!!

Three manly men posted to the Pub today to  give their guns a break and work on their legs. This is what I remember…

Left turn. Cross street. Right turn, left turn at stop sign, up hill, left turn at stop sign, cross street, right at stop sign, left at stop sign, up hill, right at stop sign, up hill, left out of Su-San Farms. Cross street, right turn, throw rocks at Short Sale’s house, wind around hood then stop at sign. Cross street into Stroganoff’s neighborhood, right turn, left turn, run up his cul-de-sac and back, left at stop sign, right at stop sign, right at round-about. Left turn, left turn, up hill, right turn, down hill, up hill, right into Pub parking lot. End. 5 miles.

Great job men.

Prayer requests: anniversaries for Monk and Kilowatt, keep up the good work.

COT