Month: February 2020 (Page 6 of 10)

YHC was a little unprepared, so off the cuff we go!

Normal warmup of SSH, merkins, LBCs.

Mosey a long distance to the wall in front of the bank next door for some Dips IC followed by 25 step ups each leg.

Climb over the tall wall into the bank parking lot for a little burpee / core / sprint work.  3 rounds or so.

I felt the need for a few pull ups, so mosey to Martha Rivers.  Stop in the parking lot for some Jane Fonda’s.  Clavin needed more work, so called an exercise IC.  Can’t remember name, something V’s.  On your back, feet at 6″ off ground.  Open legs to V position then close.  Repeat for joy.

Down the the playground for 3 Murph style sets -5 pull-ups, 10 merkins, 15 squats

Mosey towards the parking lot for a round of Rocky B’s on the curb.  Mike Tysons next, followed by Rocky B’s… I think.

Mosey to the picnic shelter for some Dips IC. then Big boys OYO.

Modified Dora in the parking lot beside the picnic shelter followed.  Partner up.  Merkins x 75, Crunches x 150, Squats x 200.  Partner 1 does exercise, partner 2 runs just past the poop shack and back.

Finish up then mosey back…… to the light pole where we do more Jane Fonda’s.  EZ said his hip muscles weren’t tired yet, so we had to work on that.

Mosey back, Dry Rub out front!

Oompa Loompa out running on his own, shows up to close out the workout with us.

Announcements – Convergence at Martha’s – March 21 @ 7:00a,  Shoot ’em up to follow

Prayer requests:  The Harper family and Stokes family.  EZ Rider.  JK2’s son’s friend whose family lost their house to a fire.  Praise for kids staying healthy through 180 weekend.

COT

Off to work – Stinky Bird

I pulled into the Schiele Museum parking lot just in time to see the end of the combined Painlab/Gashouse warmup! The morning wasn’t starting off the way I like it between spending some time pondering life on the throne and running a few minutes late! However, I was now at F3 with a truck full of cinder blocks so things were looking up. Well, so I thought!

Warmup: Not sure, I missed it. It was quick though…maybe 2 minutes tops? insert joke here

Thang:

We’ll start out by leaving the blocks in the truck and doing Route 66 Mike Tysons, lunge walking in between and doing Mike Tyson push-ups at every other line. Feel the burn in those quads! This is always a mumble chatter stopper and one of my ‘go-to’ exercises!

Next, Route 66 Squats, bear crawling between exercises and doing squats at every other line. It’s interesting when you do these exercises in a curved parking lot. The lines don’t exactly “line up” so we had to talk about. Some may have accused others of cheating but we all get along. Personally, I think it was the UNC fans who were cheating. It’s what they do!

Everyone on your six for some abs. After all the bear crawling and MTs, I figured it’s a good time to give the body a quick break
– LBCs 15 IC
– Rosalitas 15 IC
– Flutter Kicks 15 IC
– Big Boys – 10 OYO
– American Hammers 15 IC

Everyone grabs a block for curls – Carry your block and do 10 curls at every other line. Most hit 11 lines, some did 12.

Rinse and repeat with ‘Cinder Block Swings”, much like Kettlebell Swings – walk between every other line and do 10 swings. Rinse and repeat. We just went across the parking lot for around 6 or 7 lines.

Rinse and repeat, but this time with did 10 Squat Thrusters with the blocks at every other line. We also went across the parking lot once for about 6 or 7 lines.

We give the arms a quick break with some more ab work.
– LBCs 15 IC
– Rosalitas 15 IC
– Flutter Kicks 15 IC
– Big Boys – 15 OYO (by request from Rudolph, who was scorned afterward)
– American Hammers 15 IC

At this point, I had a round of Mary exercises with the blocks in mind, but I had blown through my weinke a bit faster than I had planned. On top of that, I haven’t done block work in a while and I was feeling pretty smoked on the block swings. Suddenly, almost out of nowhere, I believe it was Tube who mentioned how awful Yoga was in a recent workout. So, I asked him to take the lead and let’s do some Yoga. Rudolph stepped in and led us through about 5-10 minutes of Yoga poses. Frankly, I love doing Yoga, I’m just not comfortable enough with it to call it. IF you can’t tell it, this part is the reason I titled this backblast “Get By With a Little Help From My Friends”.

So we moved back to the blocks for some Mary. I was originally going to go through 20 to 1 but as we talked, I shifted directions a bit. I let every guy call his own exercises. We started with 20, then went to 15, then as the Go Ruck Training Team came through, I let them also jump in on calling exercises. We worked until the bells rang. Tricep extensions, upright rows, chest presses, and “pull overs”…I think that was the name…you lay on your back with the block over your head and pull it over your head to your chest, and we slid the block from the plank position. Crunch Frogs, Dying Cock Roaches also made an appearance. I know I missed an exercise in this list, but the guys were just taking turns coming up with the hardest stuff they had. It was great.

…and the bell tolls, it’s 8:00. We nameorama with the bootcampers and we’re out!

I was getting pretty smoked after the Squat Thrusters but the Yoga made a great opportunity to stretch out and catch my breath while continuing to work. I appreciate the warm welcome to Painlab once again and look forward to coming back out soon enough.

It was roughly 55 degree which is right about perfect in my opinion at the Labyrinth.  A little wet in the parking lots and on the ground from the torrential rainfall lately.  A big beautiful bright moon in the sky.  A fairly steady 10 mph wind.  Superb morning for this.

Six at the start.  Oompa Loompa was running solo and would show at the COT.  Glad to be among the regulars this morning.

5:30.  Lets Go!

No disclaimer due to no FNG’s

Pledge

Mosey to bank parking lot for warm up.

Triple Nickle — SSH one end and Mountain Climbers on the other end

Meander around to cinder block wall:

DIps x 20

Step ups x 20 each leg

Rocky B’s x 20

Mosey to HT/Lowe’s/PF parking lot:

Lunge, Lunge, Squat, Burpee from one parking lot line to the next…approx 50′ (eyeball test).

Mosey to steps that lead down to Food Lion:

Calf work…20 calf raises parallel feet

20 calf raises toes out.  Watts Up calls it something that I forget but it sounded French.

20 calf raises toes in…Pigeon (soft G in your best French accent)

Down to Food Lion parking lot:

10 merkins at each of the 5 parking lot lines totaling 50.

Mosey up hill around long way to Dollar General.  Apparently there was some kind of a bet between Clavin and Watts Up weather or not we would make it all the way to Robinson School.  We did not.

Ab work at Dollar General:

Here there was some kind of bet between Clavin and Watts Up as to where YHC would decide to begin today’s fun.  Sounds like Clavin may have won.

Problem gambling hotline:

30 x LBC’s

20 x right oblique

20 x left oblique

20 x double count flutters

20 x LBC’s

15 x right oblique

15 x left oblique

15 x  windshield wipers.  Thanks Tube.  This is good stuff.

Mosey down hill to bottom of Gastone’s hill:

20 x monkey humpers

A quick hello to the M of Rainbow Ranger who is running up the hill

Mosey toward Dr’s office stopping at each light pole.

15 x merkins

20 x squats

20 x squats

20 x squats

Mosey to the parking lot of Dr office:

11’s — CDD’s on far end and Mountain Climbers this end.  There was some unclarity as to weather or not we did 1 extra set.  May have gotten some EC.  Let it be.

On the Mosey back to HQ Clavin shared John 3:16 in light of Valentines Day.  He challenged up to compliment our M’s and 2.0’s.  I thought it was a very nice suggestion.

Arrived back at HQ 2 mins early but YHC had to leave for an early meeting at work so we called it.

I showed just over 2 miles.

Awesome work by and outstanding group of true HIM’s!

Oompa Loompa shows out of the gloom to join us for COT.

Prayer concerns and Prayer

It is a great honor to be even a small part of this F3 thing.  An answered prayer for sure.

SYITG

Aye!

Timeframe