I led this workout a few weeks ago when only 4 HIMs were there, so I recycled. Just as much fun the 2nd time around.

Disclaimer

Warm Up: SSH, Merkins, Cromwells, Monkey Humpers, burpees

Pain Lab dismissed. I have no idea what they did. Like last time, they looked dry and relaxed when we emerged from the woods. Draw your own conclusions. Maybe Rudolph is a sham!

THANG!

Mosey around parking lot ending at flag for pledge,

Mosey across street to library to lower lot for:

Blueberry BOMBS!! This is my own adaptation of a Whoopie favorite, blueberry biscuit, and an old standby, BOMBS. One partner runs around the parking lot and halfway around does 5 Burpees. Other partner continues the usual BOMBS exercises: 100 Overhead claps; 150 Merkins; 200 Big Boy Sit Ups; 250 Squats.

Then a short fellowship mosey/bear crawl to the upper parking lot for some Dominoes (too hard to explain; look it up).

Mosey across the street to the woods behind Shiele. On the way over, someone said they wanted to go to the library and read. Of course it’s not open, but I found a solution. We stopped to hold a squat position while holding imaginary books in front of our noses. Then into the woods. Beginning at the bridge, alternating Bear Crawls & lunges to the lake.

Modified Blueberry DORA type exercise around lake: runner circles the lake, performing 1 burpee halfway around. Partner continues exercises: 20 Captain Thor, 50 Dying cockroaches, 75 Merkins, 100 Flutter kicks.

Thanks for a great day guys. Welcome one FNG Blackhawk

Monk

Great day at The Fighting Yank with three new FNG’s appearing from the gloom courtesy apparently of our new friend Tiger. YHC expected a low turnout @ 5 because of Tune 200 participation of local F3 pax. But out of the mid October morning gloom emerged a crew YHC had never seen in uptown Belmont for the festivities at the Yank on each Saturday. Turns out to be FNGs which caused us to up our game a little more this morning. Went something like this:

COP:

SSH X20

IWX 20

5 burpees oyo

Peter Parker X 20

5 burpees OYO

Parker Peter X 20

5 burpees oyo

Merkins X 15

Mosey up to the first corner

Tijuana Dreamers, Mike Tysons, Jump squats, three rotations 10X, 15X, 20X.

Mosey to second corner

Merkins, Thruster rows, SSH, Three rotations 10X, 15X, 20X

Mosey to third corner

Dips, Dirkins, WWI situps, three rotations 10X, 15X, 20X, throw in a pair of 10 step ups each leg for good measure.

Down to the field of dreams:

Bear crawl slalom to the end of the field, pax in plank, last guy crawls between everybody else, where by the way we are joined by Canteen! Glad you could make it brother, hate we left you at the start. But always good to have you aboard.

Back to the other end. Slalom back to the other end, agility/mosey drill.

Down to Heartbreak Hill for triple nickel fun! YHC has to admit, at this point in the workout it is gut check time and this one is a personal fav! Never fails to please.

Bottom: 5 squats

Run the hill

Top 5 hand release merkins

Repeat 5X

Still time for Mary

flutter kicks X 15

Rosalita X 15

Protractor X 1 minute

Done!

NMM:

Looked in the gloom today like a few good friends, Tesla, Norwood, and Edison but then the gloom erupted with FNGs! Great to have ALL of you with us and we look forward to seeing you more. Come check out the offerings and drink the Kool Aid brothers! Great to get 10 on a day that the normal pax were at an event on. Let’s keep it going. Great second F afterwards. Let’s roll on that too.

Always an honor to lead these guys and enjoy the AO. One of the best in F3.

Tesla

After an eventful evening of Folsom PAX group texting, HIMs had to find a new Q. Huckleberry had detail and couldn’t ablige. Sparky spoke up and text the word “Murph?” Huckleberry was quick to answer “Smurf?” Then YHC mentioned “Group Q, Aye!” None opposed, so 5 PAX post at Folsom for a good “Group” beatdown. Without being given a chance,  Sparky says, “lets mosey!” Cool, no warmup, goodthing I arrived early to mosey a few laps around the tennis courts. The Mosey consisted of a half mile bout, dodging tractors and waking up campers set up early for Cotton Ginning Days.

Tha Thang

Half Murph, says Sparky. Hell, what happened to “Group Q?” ……..mumble chatter………being the thin skinned, entitled person Sparky is. We take to the play ground for 50, 100, 150. Then mosey the same route, half a mile. All the while, PAX are discussing this “Jungle Bridge” that Roadi mentioned last night during our group discussion. If I’m correct, it had something to do about a threat to kick someone in the ” Jungle Bridge!” Anyway, after laughing til the verge of spewing, we carry on throughout the initial Q demand. Then, Without a chance to speak up, since this was a Group Q, Sparky says, hit the playground for 50, 100, 150 more. YHC took it upon himself to mention, regardless of Sparky being offended, “let’s do some 4 corners and mosey!” Sparky abliged, which is rare considering he could’ve easily been offended by opposing his request. So, mosey to tennis courts, on your sixfor 10 LBCs, mosey to corner 1 for 10LBCs, 20Burpees,mosey to corner 3 for 10LBCs, 20…..Omaha mountain climbers, 30 Squats. Mosey to corner 4 for 10 LBCS, 20 mountain climbers, 30 squats, 40 SSH. All you got back to start.  Again, more about Jungle Bridge. If you are wondering what Jungle Bridge Means……I suggest show to know when Roadie posts……AYE!

Pledge

Announcements; 3rd F at New Covenant Friday night, XMas town 5K

After a ton of laughs about the jungle bridge, Roadie also filled us in with a funny story of his 2.0 telling his teacher that “my mom and I are White, my dad is brown……” man the stuff our 2.0s say! I’ll tell you that this F3 thing has been one of the best things YHC has ever been a part of. Like Whoopie said, the fitness is a draw, the fellowship, accountability, building manly leaders,and faith based environment is the purpose! As always, keep pushing tha rock!

13 of the best and brightest showed for Gastone’s Q on a muggy hot fall morning.

The Thang:

Pledge

25 SSH

25 Imperial Walker

Mosey to the loop around the baseball field.

Catch me if you can. One partner does 5 Burpee’s while the other runs. Then catch your partner and he does 5 while you run. Complete circle.

Plank with arm raised until 6 has arrived and then some.

Mosey to Soccer field.

Tunnel of love, Everyone in a straight line in the CCD position. 1st man army crawls to the other side but through the tunnel, then the next. Rinse and repeat. (Whoopee thought he was at a concert)

Everyone in a plank after that for first man jumps over everyone’s legs all the way down.

Mosey out the back of the park to Riverwood road intersection.

Plank for 6

Mosey to Family Medicine for 40 yard Lunges.

Jump over the back wall and make it to loading dock area at Pizza place.

(Short story from Whoopee at this point)

7’s, 1 Burpee run to dock and jump up. Then do 6 Sumo Squat Jumps. Bear crawl down long ramp. Repeat until the Burpee’s are 6 and the Sumo’s are 1.

Mosey down the front of the building to the wall.

Balls to the wall for 1 minute. (Stressing that this is not hip slappers and that it is called balls to the wall for a reason)

Wall sits will everyone getting down even or below the knee. A Whoopee painful 30 count. He got me and he sucks for that.

Mosey to the wall in front of the bank.

15 Dips, 10 Dips, 10 Dips, on my count.

End

The Moleskin:

Day 3 of Gastone’s 5 Q’s in a row. I feel it and I do believe it is harder than you would think it is. Even with mixing up muscle groups a little the Q power adds to the strain on the body.

Everyone did a great job and worked hard today. As always thanks for the opportunity to Q these workouts it is always a privilege.

Gastone Out!

8 men arrived at The Storm on a Tuesday morning for a Gastone Q. It was humid and warm for a Tuesday morning in October.

The Thang:

SSH 26

Merkins 10

Pledge

Mosey to the corner of Lakewood and the bottom entrance to the High School.

Lunges up the grass hill

Lunges up the grass hill, 20 Sumo Squats with a jump

Lunges up the grass hill, 20 Sumo Squats with a jump, 20 Squats

Lunges up the grass hill, 20 Sumo Squats with a jump, 20 Squats, 30 Calf Raises

Lunges up the grass hill, 20 Sumo Squats with a jump, 20 Squats, 30 Calf Raises

Mosey through the grass to the next hill. 10 backwards up the hill and back down.

Mosey through the grass to the next hill

11’s, 10 Merkins at the top, 1 LBC at the bottom. Go until you have reversed the numbers.

Mosey to the round traffic circle

Bear Crawl around the circle. (Short Sale was way behind but made me aware that he took the wider part of the circle and I took the inside, anger management)

Flutter to 50 on my count.

20 LBC’s

Elbow Plank 1 Minute

Mosey down the windy path that goes alongside the entrance to High School. It is a particular curvy path. Reference to Elf as we went past candy cane land and passed a Narwhal.

Made it to the first right turn.
Place Mayor in front and line for Indian Run at slow pace to the finish.

Still time left so we did some 6 Minutes of Mary.

Elbow Plank 45 seconds

Flutter Kick

LBC’s

Elbow Plank 30 Seconds ( Brief Mumble Chatter from Mayor and he was quickly quiet again)

Flutter to end.

The Moleskin:

Great group of guys and I need to add more of the Tuesdays to my workout. Dolph showed up today and made my Q look easy. I like the effort from everyone and I am totally appreciative of the opportunity to take the reins at The Storm.

This is my second Q of the week and one of my goals is to inspire some other crazy nut to try this incredibly stupid feet by also attaining the 5 in a row Q of a Bootcamp. Also, everyone should be jumping on the opportunity to Q like it is a football and you are not Cam Newton. It is an honor to Q and I will want the Q’s as long as I can walk. The next point I want to make is for everyone to put some more guys in a headlock and drag them into our world. The stronger in shape fitness dudes in town need to know that we bring it. The guys trying to make it happen need to know that they just do what they can and they will want to climb the ladder. All while become better people, making your body and mind better.

Slim Shady, you are going to kill that presentation.

Hushpuppy, Coffee prayer thing on Friday night. Look on Twitter for details.

Christmastown 5K Need for speed, sign up or show up anyways. Support the pax. Bring your family to cheer, Aye!

Everyone have a great day and I will see you tomorrow at Snowballs!

Gastone Out!