Month: May 2020 (Page 2 of 8)

Buttermilk @ Downtown?

May 29, 2020 / Watts Up / 0 Comments

During The Goat yesterday, it came up YHC had Q at Downtown this morning. Tesla mentioned he would try to make it, so YHC tried to make sure there was some Buttermilk to be had. If you don’t know what that is/means, seek out Tesla, he will introduce you to it.

0530 hits and 6 have gathered with YHC.

(Forgot the Pledge) DOH!

Appetizer:

20 Arm Circles, 10 each direction
20 SSH IC
10 IW IC

Main Course:

Mosey to the Post Office. Now we didn’t go the direct route. We took MLK to Long Ave to York St to Main Ave. Now that we are here, lets do

11’s:

Big Boys at the top.
Mike Tysons at the bottom.

This did not set well with Tesla, but YHC not only promised more fun to come, but his money back if not satisfied.

We meandered during an EZ Rider 10 count, and then moseyed to McQuitter wall.

20 Dips
20 Step-ups (10 Each Leg)

Repeat.

The off to the parking garage to the run the stairs up, across and down – twice. (Be sure to hit every stair).

Then out and across South St, to the parking lot behind the Gaston County offices.

Here 6’s between the islands were called with HRMs and Dying Cockroaches. The initial call was bear crawl between, but this was modified after round 2, to Bear Crawl one direction and Lunge the other.

A quick mosey back to the pavilion for a round of EZ Rider Flutters, and Spiderman Freddie Mercuries.

YHC called 5 Burpees followed by 5 Burpees to round out the time.

Prayer Requests:

Gastone’s Goddaughter recovery from surgery
Sister Act’s middle daughter
EZ Rider’s Son
Clavin’s M
Spiderman Friend
Whoopee’s 2.0
Leppard’s Son
Gold Digger’s Family
All running GasHouse’s Ville-to-Ville

Dirt took us out with a prayer.

I pray for all running the Ville-to-Ville. Be safe out there and have fun. If you are not running tomorrow, visit an AO.

I have Folsom, Wet Nutz at The Yank, Linus with GasHouse and Rudolph at PainLab,

Come get some, somewhere!

BTW, Tesla never did ask for his money back.

Watts Up Powering Down.

It’s all Up Hill from Here

May 28, 2020 / Dr. Seuss / 0 Comments

10 Pax worked our way up and down the hill at Midoriyama on this hot, but rain-free evening. I knew we would be doing hill work, so the options were: a smaller hill in the sun or a steeper hill in the shade. We went with option 2 and still worked up a sweat. Freight said he should have tapered..I’m glad he didn’t. Wet Nutz invited me to the Yank Saturday for a real beatdown, then told me his agenda…I’m glad to have an excuse. Having said that, with Ville to Ville on Saturday the AO’s may be light, so go support a workout if you’re not running!

Pledge

Warm Up: 10 SSH, 10 Imperial Walkers, 10 Cotton Pickers

Mosey to a far, but shaded, hill.

Round 1:

Bottom: 10 CDDs

Middle: 10 LBCs

Top: Low Slow Squats

Run to Bottom: Repeato x15, Repeato x 20

After Round 1:

10 Plank Jacks

10 Peter Parkers

10 Burpees

Round 2:

Bottom: 10 Merkins

Middle: 10 Big Boys

Top: 10 Bobby Hurleys

Run to Bottom: Repeato x15, Repeato x 20

After Round 2:

10 Plank Jacks

10 Peter Parkers

10 Burpees

Round 3:

Bottom: 10” Werkins

Middle: 10: American Hammers

Top: 10 Lunges

Run to Bottom: Repeato x15, Repeato x 20

After Round 3:

10 Plank Jacks

10 Peter Parkers

10 Burpees

Round 4:

Bottom: 10 Diamond Merkins

Middle: 10: Dying Cockroaches

Top: 10 Little Gumbys

Run to Bottom: Repeato x15, Repeato x 20

Round of Mary

Mosey back to flag. Freight picked up the six.

Announcements:

Ville to Ville

Q’s available for the taking

Verse: Gal. 6:2 Bear one another’s burdens, and so fulfill the law of Christ.

So many Pax are going through some things at this time, let’s truly pray for, and support, them.

Prayer Requests:

Sister Act’s daughter and family

Wojo’s Mom

Goldigger’s Grandpa

Mayor’s M

Leppard’s boy

Clavin’s M

Freight took us out!

Thankful for you guys!

Seuss

Make the Best of the Situation – Diablo Sammich

May 28, 2020 / Stroganoff / 0 Comments

Solo Q. No one showed. I ran 6.5 miles and got in 200 squats.

It was fun.

Exercise and education. Listened to two full podcasts during the workout. One was this week’s F3 43′ with Dredd & Dark Helmet, the other was directly related to my professional life. Made some notes from them afterwards.

Make the most of the time you have, regardless of what you are doing.

Until the next one.

Aye!

Stroganoff

Virtual Ruck

May 28, 2020 / HIPAA / 0 Comments

Today we tried something different. Some saw the message and some didnt that we’d be doing a virtual ruck today. YHC started his ruck at 0530, i was joined via Zoom a few minutes later by Sledge who wanted to know if he needed a kettlebell, nope not today just your ruck sack. Sledge took to the challenge and suited up. We had a great 2nd F during our ruck and talked about many things. It was a nice break from workouts. Managed to avoid the rain until the last 5 minutes or so. Got in 3.23 miles

Sledge took us out

Gettin’ with it in Cramerton

May 28, 2020 / Tesla / 0 Comments

YHC took his second consecutive Q this week and ramped it up from the day before at Ricky Bobby. Been backing off the Qs this year a little by design but given circumstances, that’s gonna change now. And we’re gonna bring it! But we’re going to be smart about it and get guys IN the fold as opposed to running them off. And they will get better and our fold/ community/state/world will get better. And boys let me tell you something – it needs to! And it has to happen on the individual basis and YHC’s experienced mind opines we have to overcome fear right now. And not just physical fear. There is a deeper fear out there that needs to be conquered and it comes from the soul. So let’s go about cleaning it up. We started today at The Goat with the swollen South Fork River in our midst to commence the process of getting better. Went like this:

COP:

arm stretches

SSH X 20

IW X 20

Grapevine Stretches

Cherry Pickers X 20

mosey up the hill to the elementary school for some work:

20 Mountain Climbers (in cadence)

20 plank jacks

10 shoulder taps (each side)

5 burpees

Parking lot suicide – Halfway and back, all the way and back.

30 SSH

25 jump squats

20 Freddie Mercs

20 Big boy situps

10 HR Merkins

1 minute planks

Run down the hill to the fire station and back.

Rinse and repeat above, mosey down to the gazebo for some 22s

22 set:

Jump Lunges X 20 X 18 X 16 X 14 X 12 X 10 X 8 X 6 X 4 X 2

Merkins X 2 X 4 X 6 X 8 X 10 X 12 X 14, X 16 X 18 X 20

Half way, take a lap around the green.

Mosey up to the flag for pledge and COT

NMM:

Pax worked hard today. Very hard. That was the goal. Means we got better and expanded our capabilities. Acceleration. We need to do this and we need to do it a lot. This is the fear antidote. Especially when we combine it with faith and fellowship. We cannot – will not – lose.

So let’s about our work men! This is a time of opportunity! Take advantage of it!

Tesla out.

The Anniversary WOD

May 28, 2020 / HIPAA / 0 Comments

Today I celebrate 15 years of marriage with my M. Love her to death. She has been there for me and believed in me since we met 18 years ago. To honor that I created “The Anniversary WOD”

Warmup

SSH 20 IC

IW 20 IC

MNC 20 IC

The Thang:

Married on 5/28/05 for 15 years

15 Minute AMRAP of:

5 Burpees

28 Swings

5 BBSU

Rest

15 Minute AMRAP of:

5 Burpees

28 Curls

5 Squat Thrusters

Rest

8 min left so lets get in some MARY

Flutters, LBC’s, Oblique Crunches, Freddie Mercs, Dying Cockroaches

Time!

COT

Announcements:

Matrix is shutting down Saturday workouts based on attendance. Still operate on Tuesdays and Thursdays for now.

Prayer Requests:

Kids / Younger Generations to have no fear of having a voice in this world

End of Pandemic

YHC took us out

Thanks for the opportunity! Hope to see some of you on Saturday at PainLab!

Aye!

HIPAA

Leg Day

May 28, 2020 / HIPAA / 0 Comments

Need to work on our legs

Warmup

Good Mornings

Leg Pulls

Cardio:

1min on / 30 sec off

KB Swing to Goblet Squat

x4min

EMOM:

6 Min Each round – 45 sec on/15 sec off

Round 1 – KB Forward Lunge alt L/R every other min

Round 2 – KB Crush Grip Deadlift

Round 3 – KB One Arm Squat alt L/R every other min

Round 4 – KB Reverse Lunge alt L/R every other min

Round 5 – Single Leg Dead Lift alt L/R every other min

Round 6 – Bulgarian Split Squat alt L/R every other min

Thanks for joining Monk!

Sword

May 28, 2020 / Steven Ryhne / 0 Comments

“Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead,”
‭‭Philippians‬ ‭3:13‬ ‭ESV‬‬
https://www.bible.com/59/php.3.13.esv

Back to The Pub

May 27, 2020 / JJ / 0 Comments

We went nine weeks without having the shovel flag planted onsite at The Pub. So two weeks to get the first backblast out is nothing, right? Anyway, YHC apologizes for the delay.

Although The Pub Virtual Challenge was fun, it was great to be back in the gloom with the PAX.

To celebrate, we ran towards Martha’s. We thought we ran past Roscoe in the parking lot, turns out it was Radar.

Announcements
Ville to Ville on 5/30
QSource

Prayer Requests
Brian Hicks – Slaw’s friend – heart attack
SA’s daughter
Def Leppard’s son
Clavin’s M
PAX looking for work

Prayer to take us out

Until next time.

Ricky Bobby gets Real.

May 27, 2020 / Tesla / 0 Comments

YHC took the wheels at Southern Gaston’s premier Wednesday workout site and brought in set of tasks both varied and challenging for the pax that showed. Went like this:

COP:

Arm stretch

SSH X 20

IW X 20

Cherry Pickers X 20

Grapevine stretches

Mosey over to the track:

1 lap

10 Burpees

30 jump lunges (15 each side)

15 HR merkins

15 Big Boy situps

15 squats

30 mountain climbers (15 each side)

24 Maktar Jihees (12 each side)

1 lap

Rinse and repeat !

Set of 22s.

Jump Squats X 20

Merkins X 2

All the way down to Jump Squats X 2 and Merkins X 20

Run the field and back at halfway point.

7s time

Bench on track – Dips

Mid field (across the field) – American Hammers

Enough time for some 4 corners:

Corner 1 – SSH X 10

Corner 2 – LBCs X 20

Corner 3 – CDDS X 10

Corner 4 – Freddie Mercury X 10

Mosey to flag and a little stretching before we wrap up with a pledge:

NMM: Small but get with it group this morning. Put in some upbeat work today. Everyone got better. Worm out again for a post! More targets from the area.

Prayers up for Clavin.’s wife. Whoopees 2.0 dealing with some issues. Praises for Breaker’s son’s wedding.

Great place to spend the gloom! And honor to lead.

BTW, we are live at The Station in Belmont Friday at 5 pm!

Tesla out

Month: May 2020 (Page 2 of 8)

Buttermilk @ Downtown?

It’s all Up Hill from Here

Make the Best of the Situation – Diablo Sammich

Virtual Ruck

Gettin’ with it in Cramerton

The Anniversary WOD

Leg Day

Sword

Back to The Pub

Ricky Bobby gets Real.

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