Attendance from Twitter.
Work was done
Month: September 2019 (Page 3 of 10)
Attendance from participation.
There was running and rucking.
In case you haven’t heard, Mack Brown is back as head coach for the North Carolina Tar Heel football program.
Leading up to Saturday as I planned a theme for the workout, YHC had the Friday night game featuring the undefeated Tar Heels against Wake Forest on the brain. The game didn’t turn out as I’d hoped, but why let one loss deter the use of a perfectly good weinke. A subsequent loss to the smelly folks from the mountain top has further lessened my enthusiasm for putting out this backblast. To the best of my recollection, here’s what went on…
Warm-up
SSH x 15
LBC x 15
Merkins x 15
Imperial Walkers x 15
Turn Pain Lab PAX lose to Hipaa
Stop at the flag for The Pledge
Mosey to the Grier parking lot. Stop at cross-walk. Lunge to the road hump. Merkins x 5. Nur to the next road hump. Merkins x 5. Bear Crawl to the cross-walk. Merkins x 5.
Mosey down Burtonwood Dr (left out of Grier parking lot) with a stop at the cul de sac on the left. LBC x 15.
Mosey to the office building on the left. Partner up. Partner 1 runs around the building and back while Partner 2 stays and does AMRAP exercises. Round 1 = Flutters. Round 2 = Squats. Round 3 = SSH.
Mosey to the parking lot in front of Ollie’s. Here’s where the MACK theme comes in. Same partner. Partner 1 runs to the other end of the parking lot while Partner 2 does exercises. After both partners complete exercise, move to next aisle for next exercise.
Aisle 1 = Mountain Climbers
Aisle 2 = American Hammers
Aisle 3 = Crunchy Frogs
Aisle 4 = Kraken Burpees
On the curb in the parking lot. Dips, Mike Tysons, Rocky Balboas, Dips, Mike Tysons, Rocky Balboas.
Mosey to the wall at Ollie’s. Wall sits with shoulder presses.
Mosey to the back of Ollie’s for a jump up the wall, climb through the rail, and bear crawl down the ramp.
Mosey back with two stops for LBCs. One more stop at the bus entrance of Grier for more LBCs.
Back through the Grier parking lot. Stop at cross-walk. Merkins x 5. Bear Crawl to road hump. Merkins x 5. Nur to next road hump. Merkins x 5. Lunge to cross-walk.
Mosey back to the Schiele in time for a trip around the parking lot to help Stroganoff get to 3 miles and 1 round of Mary (Dying Cockroaches).
Announcements
Stop Soldier Suicide 5k
GO Month
Make sure you share Facebook posts from F3 Gastonia for further reach
Prayer Requests
Mayor/Dolph travels
Hipaa family, loss of his uncle
Voodoo, office manager’s father
Time Frame’s dad
911 Stair Climb
Prayer
Glad I finally got this written. Until next time…
It begins like this, a week or so out, planning & plotting & tinkering with a winkie that pushes the PAX to muscle failure, delirium and swole. Day in day out, pondering which order to put the merkins and bear crawls. Then, the night before arrives in the blink of an eye, and your left with a rough outline and past experience to pull off a glorious beatdown. And thus was the Spidey Hustle.
WARM UP
Side Strddle Hops 15 IC
Squats 15 IC
Moraccan Nightclubs 20 IC
Don Quixote 10 IC
Monkey Humpers 15 IC
Imperial Walkers 15 IC
PLEDGE
THANG
Bear crawls 2 lines, reverse bear crawl 2 lines
30 sec – Goble Squats
30 sec – 2 armed Swings
30 sec – Tricep Externsions
30 sec – American Hammers
30 sec – Curls
Bear crawls 2 lines, reverse bear crawl 2 lines
30 sec – Goble Squats
30 sec – 2 armed Swings
30 sec – Tricep Externsions
30 sec – American Hammers
30 sec – Curls
Bear crawls 2 lines, reverse bear crawl 2 lines
1 minute – Shoulder Prees squat
1 minute – Dead Lift
1 minute – Tricep Externsions
1 minute – American Hammers
1 minute –
Bear crawls 2 lines, reverse bear crawl 2 lines
1 minute – Shoulder Prees squat
1 minute – Dead Lift
1 minute – Tricep Externsions
1 minute – American Hammers
1 minute –
Bear crawls 2 lines, reverse bear crawl 2 lines
1 minute Squat/Curl/Press
Ab work: Freddie Mercury 20 IC, Flutterkicks 20 IC, American Hammer 20 IC
Peter Parker 15 IC, Parker Peter 20 IC.
1 minute Squat/Curl/Press
Announcements: JJ 5K, Tuna Run,
COT: Watt’s Up, Lift up Clavin for 25 years of bliss.
In honor of week 2 of Run for the Potty to help raise money for the F3 Gastonia sponsorship of the Rotary Club Chili Cook-off, we ran.
The Pledge
The Mosey – To Martha’s and back. Don’t think anyone saw any Sambriches.
The Announcements (which were so long ago, they probably don’t matter)
“The runs coming up” was how it was phrased. Pretty sure the PAX meant the Memorial Stair Climb, Stop Soldier Suicide 5/10k, JJ 5k, and Ragnar. However given the theme was Run for the Potty and a chili cook-off, you still have to snicker at that.
The Prayer Requests
Lynn Helm family
Breaker Breaker – lost family members
Abigail – Gastone’s goddaughter
Huckleberyy
The Prayer
Until next time…
About a week ago, I asked freight if he knew how we could see the Q schedule as my team up hasn’t been working (possible operator error). This happened to be shortly after he took the backblast and Q for someone at Crossroads that didn’t show and raised heck because no one was there at the workout location at 6:30 to welcome any FNGs who may show up. I knew I had the Qsource and typically take the Q on the same day, but I wanted verification.
When I showed up, there were some pax ready to go and this was at 6:15ish. At 6:25, everyone was standing around. I cut everyone loose and spoke with Hacksaw for a minute or two. There were eleven men not getting in any EC or anything and everyone was waiting until 6:30 to take off. So it appears, Freight and his constructive sarcasm struck the right cord/nerve. The takeaway is, even though this is a voluntary deal, if you take the lead, be the leader….or beware the wrath of Freight.
We never know what we will face, but we can prepare ourselves if we want to go pro.
Here is how it went down at the Storm.
0529: Dolph told me to start early. First exercise is SSH x 30 IC
Merkins x 15 IC, LBC’s x 15 IC Squats IC x 15
Mosey to the side of the school outside the weight room for Jacob’s Ladder.
Bobby Hurley’s on one side, Big Boy situps on the other 1-10, 10-1
Mosey to the baseball bleachers
Three sets of the following: Step Ups 10 each leg IC, Box Squats, 20 OYO, 50 calf raises.
Lunge walk 50 steps, mosey to find TopHat. TopHat gives us the green light so we descend to the lower parking lot.
Plank for the six and YHC asks about gratitude. Families, Kids, Jobs, Health, Fitness,
Next Exercise: Burpee Broad Jumps at each parking space, mosey to lower lot
GodFather Zombie walk, (2 lunges, one squat) to the next lot
Next exercise, Plank walk on the curbed parking island all the way around. I had more to do but time was running short so we circled up for “Nickels and Dimes”.
5 burpees, ten squats-repeado (Most likely got 4-6 rounds)
Return to start for Mary. T-Square paid respects to his heritage by calling Appalachian Americans. TopHat called Moroccan NightClubs. Dolph snuck in 5 burpees OYO after time expired but we obliged him anyway.
Pledge of Allegiance
Announcements: JJ5k In Stanley this Saturday at 0900. 5K trail run for charity to benefit East Gaston. Ragnar the following week. Need Q’s for the Storm (see Breaker Breaker)
Radar and Wetnuts will be doing the Iron Pax Challenge this Friday at 0530 at New Hope Elementary (Bring a coupon)
Prayer Requests: Lyn Hamm and her husband who is starting a new job. Those on IR, Broke’s sister in law with a recent breast cancer diagnosis, Dolph’s brother can use prayers, A mother in law, and Def Leppard’s M’s surgery this week. Keep the Nantan, Stroganoff, in your prayers. He is dealing with sinus issues and we need him healthy.
Moleskin: I had forgotten that I had the Storm Q until I looked at my calendar last night. I was immediately excited since I don’t usually do Tuesday’s as part of my routine. It is a great AO with lots of space. It was good to see many of the familiar faces and some new ones who make Tuesday’s part of their fitness schedules.
If you are interested in the Whetstone program, please let me know.
Please consider donating to the Rotary Pavilion bathroom project. We will reach our $1000 goal but we need your help. Please donate to any site Q and YHC and his designee’s will collect this week.
AYE!
5 PAX made it out to Folsom this morning to get in some work. It was a perfect morning with the stars a shining and the projector set up for some ab work and laughter.
Warm up
- Moroccan nightclubs
- Don Qs
- Cherry pickers
The Thang
- Set 1 – Scott Sterling – Volleyball
- Alternating 10 dips and 10 squats
- Mosey to end of lot and back
- Set 2 – SNL Dysfunctional Family- “I drive a Dodge Stratus!!”
- Alternating 10 Imperial Walkers and 10 Lunges
- Nur up the hill mosey around and back
- Set 3 – Key and Peele – East West College Game
- Alternating 10 LBC’s and 10 American Hammers
- Mosey to the end of the lot and back
- Set 4 – SNL Matt Foley – Van Down by the River
- Alternating 10 dips and 10 squats
- Mosey to end of lot and back
- Set 5 – Key and Peele – Substitute Teacher
- Alternating 10 Imperial Walkers and 10 Lunges
- Nur back up the hill mosey around and back
- Set 6 – Scott Sterling – Soccer
- Alternating 10 LBC’s and 10 American Hammers
- Mosey back to start
COT
Prayer Request
- Bedpan
- Rockabilly’s mother
I hope everyone enjoyed it as much as I did. Always an honor to lead.
Big Pappy
YHC was given another opportunity to Q the hottest AO in the region. Today was a little different. The cooler fall air was present. I spent a little time trying to come up with a not so JV weinke to provide the regular Midoriyama PAX. At first, the turnout looked rather light, then just before time to clock in, it seems we have a nice crowd. The group size comes into play heavily for my weinke to workout as planned. So, once 1730 hits, 3 PAX leave the group to get their Iron PAX work in. Well…………That pretty much ruined my plans. It’s cool, YHC can work around it.
Warmorama
SSH, Toy Soldiers, Grass pickers all x10 IC
Pledge
mosey over to the adjacent parking lot where the QIC previously dropped a couple 50 pound bags of deer corn off. Originally, PAX were t number off 1,2 to form 2 teams. These teams would be in competition with each other through a few relay style routines. Without enough for the team deal to work, we split up and made do with what we had. YHC had hand picked some cards from the F3 Workout Deck. We drew a card and while 2 PAX carry the corn a distance and back, the rest would perform that exercise AMRAP until P1 returns. Relay to the next and draw another card. The Omaha of the weinke ended up with the PAX running 10 rounds of this routine. Mosey up to the upper soccer field for some run work. Line up for high knees across the field and back, then buttkicks, then nur, then lunge, then sprints. Mosey back to the turd shed at start. Ready for some waterfall, or whatever you call it. All PAX balls to the wall while each drop and make a lap around the shed and back on the wall. Once all have completed a lap, recover. The same routine is performed 4 more times in Plank, elbow plank, Wall sits, and frozen dirty hookup position. With a couple minutes left, 22 for the vets.
time
COT
YHC took us out in prayer.
always an honor to Q at any of Gastonia’s fine AOs. It’s awesome to be a part of this group of men. Until next time, MDub out.
New site? Same game. All aboard the paintrain!
4 other men arrived and helped to move some weights up to the tennis courts. the 20, the 35, the 50 and the 70 lb. kettlebells, along with some plate weights. We dialed up White Zombie at the request of HIPAAAAAA (Slack – Sid Haig. Yeah, I know). Time to work:
WU: 15 SSH, 15 Low Slow Squat, 15 MNC, 15 IW, 15 Merkins, 15 LBC – all in cadence.
Cardio Stretch: Bear Crawl, Crab Walk, Side Lunge around the court. MODIFY, but WORK.
Cardio Spike: 3 point stance, I say “HIKE” then you sprint to the end of the court, NUR back to start. We repeated 3 times. I miss playing ball sometimes.
Now that the warm-up is over, let’s get to work:
SIMPLE & Sinster
10 x 10 Kettlebell Swings. Quick lesson then off. Guys did great.
Turkish Get-Ups: needs work boys 😉 Seriously, not an easy exercise, a little weight goes a long way. I halted us after 3 sets.
PAINSTATIONS: Shoulder and Traps time. These were the stations: presses, lateral raises, front raises, upright rows, shrugs. Rotate after each does their set, 3 claps, get back to work. We did this 3 times.
THE TEST: modified this, but very proud of the guys. I set a time, and waterfall burpees. As soon as guy in front of you hits the ground, you can do yours. I didn’t allocate much time, but it was a great time.
YOGA/STRETCH: we finished the last 10 minutes with a lot of yoga and core. Guys were talking about their poor flexibility. REmember, if you spend 10 minutes before bed doing some basic stretches, it will feel soooo much better. And it’s a great way to cool down muscles after weighted work.
TIME
Moleskin: I told the guys about halfway through, pausing the White Zombie, that we can’t let anything get in the way of our connection with God. WZ ain’t exactly choir music, but I love getting pumped up. Music, movies, people and everyday life moves me a lot of times, and I encourage all men that as long as you’re following my 3 big rules, do what you like in life: do the right thing, do your best, treat others well. Simple and you can have fun.
Starkville is a good joint. Love those tennis courts, having a flat grade to do work on is superb. Like the Terminator, I’LL BE BACK.
Thanks for the opportunity, CONVICTS.
Rudolph