Day: January 22, 2020

Another wet morning, when will the rain stop. We did have a window of opportunity for a workout, although it was very foggy and wet ground this morning. This is the 2nd week of the new AO and YHC has the pleasure to be the Q.

Disclaimer

Warm-up

• SSH
• Imperial Walkers
• Don Q’s

Mosey to the track for some Triple Nickle. We started in center of track at the bleachers and did called exercise and then ran around track to opposite side for 2nd called exercise and then back to starting point for a full lap around track, 5x.

• Diamond Merkins x 5
• Bobby Hurley’s x 5

Next is more running with a called exercise at each corner.

• Corner 1:  Jump Squats x 10
• Corner 2: Merkins x 10
• Corner 3: SSH x 10
• Corner 4: Mountian Climbers x 10

Rinse and repeat but x15 reps per exercise

Rinse and repeat with x20 reps per exercise

There were many water puddles on the track, so we had to do some dodging. At one point, someone made the comment that Whoopee would be in heaven with all the water puddles, puddle jumping like a little kid.

Mosey to the school building where it was somewhat dry for a core work.

30x20x10 reps of the following:

• American Hammers
• Hello Dolly
• LBCs

The Pledge

COT

Announcements

Prayer Request

Hard work by all PAX. Thanks for the opportunity to lead, always an honor.

Breaker Breaker

The forecast showed rain, so YHC prepared Wienke with anticipation of rain and the workout would be in front of school where there is cover to keep us dry. On the drive to the Storm, no rain, but it was not entirely dry. Stick to the planned beatdown.

Disclaimer

The Pledge

Warm-up:

• SSH x 30 I/c
• IW x 20 I/c
• Mountain Climbers x 20 I/c
• Don Qs x 20 I/c

The Thang:

Mosey to the school and start out with some BLIMPS. Since it wasn’t raining, run around the parking lot after each exercise

• Buprees x5
• LBC x 10
• Imperial Walkers x 15
• Merkins x 20
• Plank Jacks x 25
• Squats x 30

Now for some Tabata; Four 4 minute circuits (20 sec per exercise, 10 sec rest)

Circuit 1 (Repeat each exercise 2x for a total of 4 mins)

• High Knees
• Mountian Climbers
• Merkins
• Speed Skater

Circuit 2 (Repeat each exercise 2x for a total of 4 mins)

• SSH
• Squats
• Jumping Lunges
• Burpees

Circuit 3 (Repeat each exercise 2x for a total of 4 mins)

• Merkins
• Crunchy Frogs
• Curtsey Lunge
• Step-ups

Not enough time to do Circuit 4, so YHC decided to Omaha and get in core work.

Three rounds, round 1, 20x, round 2, 15x, round 3, 10x

• Crunchy Frogs
• American Hammers
• Flutter Kicks

Mosey back to shovel flag….

COT

Announcements

• Rice n Beans Tuesday evening
• Rooster Relay, 2/29/20
• F3 Lake Wylie Convergence, 2/8

Prayer Request

Lynn Hamm and family

TopHat – Tucker family

Service men and women

People in Australia impacted by fires

YHC closed us out in pray.

Thank you men for the opportunity to lead this morning. Always an honor.

Breaker Breaker

• Warm up
• Moroccan night club X 20
• Gravel pickers.              X 20
• Side straddles hops.   X 20

Exercise:  We mosied to the flagpole, said the Pledge Of Allegiance. Started off with a round of Iron hulks(11 Him’s), mosied down to the lower parking lot next we did long 11”s, big boys one side/tiger squats other side, with 5 Merkins every time we hit 1/2 way point, went to shelter, did 50 step ups, 30 shoulder slappers , 20 tricep dips, then we rinsed and repeated, to wrap up we did 2 minute low plank.

YHC had promised that anybody showing to Ricky Bobby would be cold even though a balmy 24 degrees was reported as 4 warriors took the frozen tundra at New Hope Elementary’s track and field to partake of a cold and clear morning. Went like this:

COP:

SSH X 20

Grapevine stretches, both legs.

IW X20

Mtn. Climbers X 20

Don Qs X20

Track work as follows:

10 burpees – take a lap

20 American Hammers – take a lap.

30 Merkins – Take a lap

40 squats – Take a lap

50 CCDs – Take a lap

60 LBCs – Take a lap

Quick 10 count and on to some across the field 7s

side 1 – Dirkins on the bench

Side 2 – Plank jacks.

Over for a goal line stand.

Goal line to 25, 5 HR merkins, back

Goal line to 50 , 10 jump squats, back

Goal line to other 25 – 15 Big boy situps, back

Goal -Goal – 20 regular merkins

SSH X 10

Copperhead squats X 10

Ran back to goal

halfway – 10 merkins

End – 20 merkins

Bear crawl slalom across the field. 4 turns for everyone!

Mosey back to the benches for Mary and COT.

NMM:

It was cold but not for long. Upbeat group, upbeat workout. We did not stay cold for long. YHC has to admit, these are the BEST F3 has to offer. Cold clear morning that challenges pax to get out and  post.  Builds durability which is essential for leadership.  Guys out in Omaha were posting in 2 degree weather. I intend to go out there and post with them in weather like THAT someday! Next year I expect. All pax were respect level. I see that often in these workouts. Those guys show, and get it done.  Proud to be with these guys today. Honor to lead great men in tough conditions always. Varsity.

Tesla

1.  fresh off showing my 2.0 two of the Baddest and best Sci fi films of all time and Also introducing him to the original Bad ass woman heroine ( see title ) and especially as since last night we watched Aliens, what more needs saying … except that, “ Were on an express elevator to Hell, going down!!” Yeah I know that was not one of her lines, but damn there were some amazing lines especially from Hudson!!
   I digress, as usual we begin with pledge and then I act like a stroke victim Or maybe teacher from Férris Bueller and slow call warm up of SSH …….after asking if anyone knows how many years Ellen Ripley shuttle was adrift from original film to the sequel …… 57!! Yes , this took a few minutes , but we got warmed up !! No longer worrying about the cold … EZ rider even had to take face mask off ,, JJ not far behind! Next question , what sex was Ripleys child? Watts up got it right …. A daughter who died at 66 3 years before shuttle was found. So. 5 burpees ( mumble about what 5 has to do with 3…. for which Twinkle Toes ( previously known as Stinky Bird) said these extra were for bereavement.

mosey over to turd shack/ picnic area of park … anyone watch or catch the McGregor fight? Not really …. so since today’s theme is badasses…. 40 Rocky Balboas count one leg or other ( Gastone counted both …did he reach 80? Or maybe he counted same number twice? Either way….) aaaannnddd now….. 40 Mike Tyson’s …. much mumble about if I knew how long or tough this was ….I NEVER doubted my boys today…. they performed admirably… and as I pointed out this took longer than the actual 40 second fight!
Now,,, the date has been set and 1 1/2 weeks from now the ultimate badass showdown will commence with the Super Bowl … so…

line up and slow mosey with last man Indian run to front and travel thru parking lot past Clavin Hill around ball fields taking path to front of play area … continue rotation until we assemble for ….

4 exercises , 9 reps each

pull-ups, squats, merkins and burpees

any math majors? What is 4x 9? 36 …correct now if we are to acknowledge Garoppolo and the 49ers … what is the difference of 36 from 49? Gastone failed with the number 3…. correct number was 13 … challenge yourself and choose an exercise from the 4 above and do the 13 left over once.

assemble front of play area where I announce the non even number means original exercise I had in mind will be changed as I intended partner merkins and partner derkins ….. and then Gastone said he will partner with self as he’s still recovering . So we partner up, each pax travel along path snd meet behind play area ( use path around said area) for 1 partner merkin back to front for 2 partner derkins ( each person ) and continue up to 10. BadAsses all!
now to picnic area to attempt something new I saw where you elevate legs on another bench and do dips …. obviously in cadence! Times 15 now over to turd wall and in remembrance of Whoopee 10 IC hip slappers ….. have I said lately … badasses? Oh yeah! Wall sits … March IC … increase count speed…. wall sits and arm raises and now add March ,,,, recover

time for one more Indian Run ( first time in 50 years for Chiefs so let’s support Mahomes and the boys with a real Indian run back to home base ….

badass

p200 meeting ( Saturday?)

prayers for family, 2.0s , M’s and others ( especially Short Sales M with crud )

It should also be noted that during same time I showed my son a clean( as if!?!?) version of Talledega  Nights …. balance ….Ripley = pure badass , Ricky Bobby = dumbass!  ( still a lot of fun though!)