Day: September 15, 2021

11 HIM showed up at the Storm for a beatdown of epic proportions. It went something like this…

Disclaimer

Warmup – stuff was did

Pledge of Allegiance

Mosey to the side entrance of the school where YHC explained The Thang

The WOODSHED!!! – A combination of a routine using specific exercises to be done in time with certain key words in today’s best popular music. What could be better???

W = Werkins – this was done to the hit “Joy and Pain” by Rob Base & DJ EZ Rock. Every time they said joy, pain, sunshine or rain, we did a werkin. Swole factor engage! Mosey around back of the school for the next hit.

O = One Arm Pickle Pounders -“Mother” by Danzig, a change of pace for this one. Hold one arm plank and do a One Arm Pickle Pounder every time he says Mother! Feel the burn!!! Mosey to the front entrance of the school.

O = Outlaws – Done to the classic party song “O.P.P.” from Naughty By Nature – you guessed it, hold 6″ and every time they say OPP, make a clockwise AND counterclockwise circle with your feet. Mosey to way down by the visitor entrance to the football stadium.

D = Dying Cockroaches every time Usher says “Yeah”. We also added continuous LBCs for extra work. Mosey to the side of the school again where the knobs are.

S = Step Ups to the beautiful and insanely repetitive song “Lovely Day” by Bill Withers. I read somewhere that they say Lovely Day over 70 times in this song. YHC suggested alternating legs to spread around the love. Get it? Mosey down around the practice soccer field to a random place.

H = Hillbillies were done each time Mark Morrison said “Return of the Mack”. We did something else every time he said “you lied to me”. What a B because she lied to him a LOT! Mosey to the start.

E = E2K which is an oblique crunch. I think we did this but it was rushed and I don’t recall the exact exercise I chose at this point. Anyway, every time Roy Ayers Ubiquity said Sunshine we did a rep during his less than famous but interestingly funky tune “Everybody Loves the Sunshine”. Check it out.

Time’s up. We didn’t get to the “D” in Woodshed, that’s why it’s only Woodshe. It was fun though. Even Tricycle was there. First time for HIM at the Storm.

I came in to run some this and noticed everyone was out early getting work in so I took off at 5:30 solo. It was a good run and it felt good to be back running at the PB. Everybody is doing great running right now and a lot of guys getting stronger and faster!

Ball joint came back and said sparky took a dump twice while on the run and on the second dump I believe it got on his legs so he had to go to the house lol. Ole sparky and his dumps!!

Announcements 

JJ5k 

Convergence oct 2 downtown 

Extinction run November 

Prayer Request

All pax

Def Leppard took us out!

Round Up

Disclaimer – No FNGs, abbreviated version

Warm-up

• SSH x 25 I/C
• Don Qs x 15 I/C
• Hillbilly’s x 15 I/C

The Pledge

Mosey around TRB and back to Shovel Flag for The Thang!

Time for some escalator;

Round 1:

5 burpees (tried in cadence) then run to other end of parking lot and back

Round 2:

5 burpees (OYO), 10 merkins I/C, run to other end of parking and back

Round 3:

5 burpees (OYO), 10 merkins I/C, 15 LBCs I/C, repeat run

Round 4:

5 burpees (OYO), 10 merkins I/C, 15 LBCs I/C, 20 CCDs I/C, repeat run

Round 5:

5 burpees (OYO), 10 merkins I/C, 15 LBCs I/C, 20 CCDs I/C, 25 American Hammers I/C,  repeat run

Round 6:

5 burpees (OYO), 10 merkins I/C, 15 LBCs I/C, 20 CCDs I/C, 25 American Hammers I/C, 30 long slow squats,  repeat run

Round 7:

5 burpees (OYO), 10 merkins I/C, 15 LBCs I/C, 20 CCDs I/C, 25 American Hammers I/C, 30 long slow squats,  35 mountain climbers I/C, repeat run

We have about 5 minutes left, SSH, Flutter Kicks and then finish off with 5 burpees OYO…

About this time, YHC’s HOT M pulls up to start her day at school. All PAX give her a big welcome, “Good Morning Mrs Breaker Breaker” as she is entering the building.

COT

Announcements – Convergence on 10/2 with some 3rd F afterwards (Pre-Blast coming), JJ5k on Sept 25th, and Extinction run in November

Prayer requests – The country and people with COVID

YHC closed in prayer

Hard work was put in by all PAX. Thank you for allowing me to lead you all this morning!

Breaker Breaker

Fill in Q for the day YHC due to an absence of and unnamed pax…📺…myself and a few other did some stuff for about an hour.  It was spontaneous and thus it would be impossible to remember everything we did and in the order but it had to do with a bunch of farmer and rifle kettlebells.  While the other person did a variety of exercises. At the one end we also did 5 burpees…there was a lot of time so there were quite a few burpees. Anyway. Pleasure fellas.

Rolled up to Sandlot with 5 minutes until go live. When I pulled in, I noticed a Golden Retriever in the parking lot hanging out with Dry Rub and JJ. Thought maybe one of them brought their dog along for the workout. Sat in my car for a sec wondering how I need to modify my weinke to accommodate a dog??? I stepped out the ride and after speaking with Dry Rub, we realized we have a lost dog on our hands. Dry Rub quickly assessed the collar and noted the address, to which he states he isn’t far from home in the Riverwood Plantation area. EZ Rider and Flintstone arrive back from their EC and Woody rolls in. We’ve concluded that our regularly scheduled workout will be put on pause until we return him home safely.

Pledge

Warmup:

SSH IC

Merkins IC

Imperial Walkers IC

Woody comes through clutch and grabs a random leash out of his car

Mosey to 3076 Drayton Hal Way (0.60 Miles from Pelicans). We stated out taking Shep down Riverwood Pkwy. Shep was not having it and decided to take the much longer route home. Lets re-route through Martha Rivers Park and come out on Plantation Trail then to Drayton Hall Way. House located and noticed Garage door was half-way opened. I think we might have the right house.

JJ Rings the doorbell to awake the resident at 5:40AM. Owner comes to the door and JJ explains the situation. Woody releases Shep to the owner.

Good deed for the day accomplished by the 6 PAX of F3 Gastonia!

But wait, there’s more!!

Now onto the thang:

Mosey to Gastone’s Hill. Slow mosey up hill while I placed 10 cones evenly spaced out up the hill. Slow mosey back to the bottom.

1^st & 10. Which by the F3 Exicon the definition is:

100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.

HIPAA’s sick twist: We did this going up Gastone’s hill and the cone spacing was about 35 yards apart. Gastone’s hill is .20 miles or 352 yards. Same exercises though, because why not

Whilst we did not get to name Shep Shephard, todays honorary FNG, I think it could be fitting to name him “Hercules”. Hercules after all was the famous dog in the movie “The Sandlot”.

COT

Prayer requests: Those spoken and unspoken. For updated prayer lists please go to Slack #prayer-list channel. Do this daily, someone always has a need for prayer.

Aye!

1P2A

PAX,

It was announced late last week that Tuesday’s edition of the Bulldog would be heavy on the Yoga with other stuff mixed in the keep up the heart rate.  YHC was just wanting to throw it out to see if there is any interest in a Yoga centric workout among the PAX.  Especially the Painlab regulars.  Turns out there is.

We did:

Pledge

Standing stretches and poses:

Prayer

Upward Salute with bends back and side to side

Table

Chair

Tree

Warrior I and II

Triangle both sides

Runner

Seated Twist

Lying down:

Boat

Reclined twist

Child’s

Garland

Corpse

Exercises:

100 merkins

100 SSH’s

100 Squats

200 LBC’s

5 Burpees

COT Prayer

Whoopee trained for the Chad1000 step up challenge.  He did 420 step ups in 30 mins all with a 45 lb ruck sack.  Solid work.

We all had a great workout and some awesome fellowship.

Rudolph is schedules to build on this workout on Oct 5th at the Bulldog.

Q’d up next week it is Nutria. Come n get it!

Convergence is Sat, Oct 2 Downtown.

It was my honor.

AYE!!!!!!!!!!!!!!!!!

Timeframe