Month: June 2021 (Page 2 of 13)

11 for a bootcamp in the gloom with Gastone.

The Thang:

25 SSH

20 Hand Release Merkins

20 Imperial Walkers

Mosey to wall at gym.

25 Wall sit marches with hands in the air, 25 Hip Slappers. Then 25 and 20, Then 25 and 15. This was for Whoopee

Mosey around behind business and we did 50 Monkey Humpers for the camera.

Mosey to Gastone’s Hill

Each Mailmox 5 Hand Release Merkins. It was terrible.

Down the hill 10 Squats each mailbox.

Back up the hill with some exercise at the mailboxes.

And back down with another.

We did some more stuff on the way back but you get the general idea.

The Molskin:

We worked hard, we survived. We will go on to conquer the day.

We did a prayer and we started with the pledge.

Gastone Out!

So, I was under the impression that Bulldog liked block workouts and that 1P2A and Rudolph might be there. Seems I was wrong on both accounts. I was also wrong to ask, “So, what’s a word, or name, that rhymes with block and is also another name for a block?”. Firmly insert your mind in the gutter and you will think of the responses I got (or you could tell Pax were thinking).

After watching some of those Athlean X videos on YouTube (with Jeff Cavalier), and recently seeing Dwayne “The Rock” Johnson post his workout he’s been doing to bulk up for the new Black Adam superhero flick, I thought to combine the workout routines seen and modify them to use blocks or bricks in place of gym equipment. I couldn’t find half cinder blocks at Lowe’s or Home Depot so we resorted to using those mini wall blocks that weigh about 8lbs each.

The Warm Up (with blocks in hand):

15 SSH – in cadence
15 Plank Jacks – in cadence
15 Seal Jacks – in cadence

15 ‘Roccan Nigh Clubs – in cadence
15 Arm Circles Front
15 Arm Circles Back

Tha Thang:

20 Squats with the blocks
20 Man Makers (merkin to a row with the block)
20 Mountain Climbers – in cadence

15 Mountain Man Poopers with blocks (search for “F3 Lexicon Mountain Man Shiterz” on YouTube for a funny video about this exercise)
20 Shoulder Taps with blocks in hand
20 Mountain Climbers – in cadence

15 Superman Merkins
20 Curls with the blocks
20 Mountain Climbers – in cadence

20 Lunges with a brick/block
20 Clean and press with a brick/block
20 Mountain Climbers – in cadence

Pair up!  – Tortoise and the Hair Routine

One Pax will Lt. Dan (two lunge walks to a squat) with blocks around the parking lot while the partner does 10 blockies (burpee/flying squirrel/deconstructed burpees with a block)
Once the one Pax finishes with the blockies, Run to catch the partner and swap to doing Lt. Dan (two lunge walks to a squat) with blocks…
REPEAT until around the lot

Finishing Up:

20 Stogie-fied Gas pumps holding the blocks
40 Block Flies while doing an LBC
20 Wipers (reverse crunch)

Mary (some exercises with blocks and others without – depending on what the other Pax called)

Finish with a rifle carry of the blocks back to my truck.

I originally had written down 21 reps for everything (except double for the little baby block fly crunches – they were double at 42), but that proved to be harder than I thought when I wrote the weinke. I was able to get 20 reps in there here and there and some things were called in cadence and others OYO, with an occasional omaha because the movement couldn’t be done with the blocks (like the Superman Merkins). The intent was the keep an element of surprise (like 2020 was for everyone) and for the Pax to have to listen to the Q for direction (which worked well with this group, unlike Pax I have tried to lead in the past… you know who you are). 21 reps was supposed to be for 2021, but it’s fine. We adapted and kept moving and I think everyone got their monies worth.

Thanks for the opportunity to lead and try something different.

SYITG,

Stogie Out!

Announcements:
– F3 Dad’s workout coming up in July
– F3 Dad’s Camp coming up in August

Prayer Requests:
– Turtle Man
– Big Pappy and his family
– Sister Act and his family
– Pax traveling for the July 4th holiday

The below message is from a friend of mine, Lincoln Lawing. Lincoln use to be the area Director for FCA (Fellowship of Christian Athletes) here in Gaston County.

Another opportunity Q Bulldog. YHC does like the low impact and strengthing  workouts, so took another opportunity to Q The Bulldog. Weinke is prepared and play list ready. For this workout style, you have have to some music playing. Unfortunately, I didn’t bring the hair raising sound that HIPPA or Rudolph likes to play.

Its 5:30am and time to get to work.

Warm-up

• Don Qs
• Imperial Walkers
• Moroccan Nightclubs
• Merkins
• Stretches

The Thang:

Three Rounds – (10 reps ea)

Circuit 1

• The staggered stance halo
• Reverse lunge with kettlebell press
• Reverse lunge with overhead bold
• The staggered stance rows

Circuit 2

• Push-press
• Windmill
• Squat to biceps curl

Circuit 3

• Kettlebell swing
• Single-arm alternating kettlebell swing
• Triceps press

Farmer carries to end of parking lot and back

Finish with some mary

• LBCs
• Flutter Kicks
• American Hammers

COT

Announcements

Prayer Request

The Pledge

YHC closed us out with prayer.

Thanks men for the opportunity lead this morning!

Breaker Breaker, over and out!

I had my weinke  prepared a few days prior to Saturday and wanted to get some hill work in with my Q. Friday evening at Primal for some 2nd F time, Boudin, Tiger, and myself decided we would get in some EC before the NUOS EC work and meet at 5:15am for some rucking miles. With the EC Ruck and NUOS workout being led by Boudin, Pilgrim commented that I may need to adjust the weinke for Saturday morning, maybe something lighter.  YHC thought about it for a moment, but NO! GrowRuck24 is just around the corner and now is not the time to get soft, #HTFU and #CTHT (choose the harder things).

Its 7am and more work is to be done! No FNGs, so an abbreviated disclaimer.

The Bunker group splits off and heads down to the bunker.

Warm up

• SSH
• Don Qs
• Imperial Walkers
• Toy soldiers
• Stretching

Mosey to Hawthorn Park Ave hill and along the way pay some respect to The Bunker crew with some Monkey Humpers!

Now at the bottom of Hawthorn hill for some Triple Nickel

Merkins at bottom and Monkey Humpers at top, rinse and repeat 5X

Now mosey to Hawthorn St behind Sammy’s for some more hill work with 22s (Thanks Shortsale!)

Start at the bottom with 20 squats, run to the top of the hill to perform 2 CDD’s at top. You know the drill, up & down with the reps changing until you get to 20 CCDs at top and 2 squats at the bottom.

Still have some time left, so let’s mosey to the track behind building of knowledge for middle schoolers.

At one end of the field, bear crawl for 20 yards, then sprint across the field. Mosey back to starting area, rinse and repeat 3x

Finish up at The Fighting Yank where we received a final salute from the Bunker. Yep, they gave us the Monkey Humper salute as we came up the stairs.

The Pledge

COT

• Announcements
• Prayer Request

YHC closed us out in prayer. Thank you men for allowing me to lead, as always, it was an honor!

Breaker Breaker, over and out!