Month: September 2021 (Page 2 of 11)

Warmup IC

Merkins

1 Burpee

Squats

1 Burpee

Walking Lunges OYO

1 Burpee

LBC

1 Burpee

SSH

1 Burpee

Merkin Mile

25 Merkins then run 400 Meters.

Complete 4 rounds.

25 Squats and run 2x

25 LBC and run 2x

Mosey back to the start.

Cool down IC

Squats

Merkins

LBC

WW1

SSH

Imperial Walkers

Hillbillies

The exterior we have is a byproduct of the interior.

Thanks men!!
Pockets

Extinction run

Convergence 10-2

Christmas Town 5K

Service items for freight

I joined a group of 12 great men for a trip to Snowbird for the Be Strong mens retreat. A few guys were talking about a 7 mile run on Saturday morning. YHC had no interest in that but I wanted to get up an at ’em so I volunterred to Q a bootcamp for those who were interested. 5 men showed for a workout at our new Mountain Man AO in Andrews, NC. Sparky and Pizza Man ran 7 miles as we worked out so they get credit as well.

Warmup: We started off in the Snack Shack with the typical warmup stuff. Side-Straddle Hops, Toy Soldiers, and some yoga-ish stretching.

Thang: Considering I only brought one pair of shoes, I had no interest in running in the grass and getting my shoes wet so we mosey to the basketball courts.

BOMBS – 50 burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boys, 250 Squats. Mayor tried to add an extra B but we weren’t having it!

Next up – Trumps Wall. 10 Oblique Crunches, jump over the GaGa ball wall, 10 Decline Merkins, jump back over yhe wall, repeat 5 times. Wirenut had to skip out a bit to talk to a man about a horse, be he rejoined us later.

Mosey to the Coop stairs. Everyone holds an Al Gore while each Pax runs up and down the stairs. It was slick from the dew so we only made one round per Pax. We took the scenic route back to the Snack Shack.

With a few minutes left, each PAX called an exercise in a round of Mary. Time!

COT: lots of prayer requests including Rockabily’s cousin, Pappy, and 5k runners. YHC took us out in prayer.

Snowbird was a great experience. Due to injury, I couldn’t workout last time I went up there so it was cool to get some work in this year. As expected, 2nd F was on point. Many laughs were had among all men and Allen Tate even realized he has a love of snakes…or at least one rubber Copperhead from eBay. Sparky proved he can get there in less than 6 hours. Most of us got in a nice hike to the Wesser Fire Tower as well. Most importantly, the messages were great and I know I personally took away several things that will help me be a better Christian and a better man. I am confident others did as well. If you haven’t been to Snowbird, go next time and pick up the Q while you are there!

There were HIM a plenty at the Yank this morning. Unfortunately, only 6 were willing to take the beating that YHC had planned out. The rest of them went to listen to Roscoe’s rat-tail friendly trash metal. This is what happened to the brave few…

After Roscoe’s warmup we moseyed up, around and through the park to the track of the former Belmont Middle School. What laid ahead can only be described as our destiny, The Wolfpack Grinder. It’s the best gameday workout known to man.

At one end of the track the PAX would do:

• 20 Prayer Squats IC and 20 Merkins OYO
  • Run 1/2 lap
• 20 Prayer Squats IC and 20 Mountain Climbers OYO
  • Run 1/2 lap
• 20 Prayer Squats IC and 20 Merkins OYO
  • Run 1/2 lap
• 20 Prayer Squats IC and 20 Mountain Climbers OYO
  • Run 1/2 lap
• 20 Monkey Humpers IC and 40 LBCs OYO
  • Run 1/2 lap
• 20 Monkey Humpers IC and 20 Plank Jacks OYO
  • Run 1/2 lap
• 20 Monkey Humpers IC and 40 LBCs OYO
  • Run 1/2 lap
• 20 Monkey Humpers IC and 20 Plank Jacks OYO
  • Run 1/2 lap, turn around and head toward the Pit

On the way to the Pit we stopped at the shelter for 20 dips IC. After that we stopped at a curb and did 40 or so Rocky Balboa’s IC.

Once we got to the Pit we taunted the slow moving group of dudes with our high speed, exciting routine of 11’s. You know the routine, do 10 on one end and 1 at the other, increase and decrease the numbers until you flapjack the reps.

• At the wall we did Donkey Kicks
• At the highway barriers we did Derkins

We had a few minutes left over so we headed to the amphitheater for some Mary. We all had time to get in our own choice of exercise.

A special treat was having Brutus lead a round that started off slow, ramped up the intensity and then back down to a stop. It was masterful! When YHC asked why he hadn’t ever Q’ed over here, he said that he was taking some time off from Q’ing. Me thinks we have a gem of a Q that needs to share his expertise. Go Brutus!

We met up with the low intensity guys at the statue for the Pledge and namorama. Roscoe posted all the prayer requests and announcements on his backbast.

Thank you for the opportunity to lead men! AYE!!!

Update: No doubt thanks to our efforts with the Wolfpack Grinder the mighty Wolfpack earned a big WIN against the stupid Tigers on Saturday. GO WOLFPACK!!!

We got some work done at PB this morning! This was my last time at Prison Break as the site Q. It has been a great opportunity to lead this AO weekly for the past two years but Montross will be taking over next week and he will crush it I’m sure!

thank you all for the constant support and helping me become a better runner, leader and man!

Convergence downtown Saturday

Extinction run Nov 6
Service project items- apple sauce take them to broke

Prayer Requests
Each other
Big Pappy
Pax moving
People that are sick
Guy in F3 died down in Beaufort
SA father in law

Sparky took us out!!

First cool weather of the season time to put in some work. Quick disclaimer and we’re getting to it. No real warm up due to the fact that the work involves an ascending ladder of reps and sets with some sprints and recovery stretches between rounds. Each round consists of work from previous round with the new exercise for new round to be added.

• Round 1 – 5 Burpees
• Round 2 – 10 Big Boys
• Round 3 – 15 Mericans
• Round 4 – 20 Flutters
• Round 5 – 25 Squats
• Round 6 – 30 LBC’s
• Round 7 – 35 Bench Dips
• Round 8 – 40 Mountain Climbers

Now for some DORA

• 50 – Big Boys
• 100 – Mericans
• 150 – Sumo Squats
• 200 – LBC’s

Mosey to the Flag. Caught up with West Side who is finishing up with his IPC. Pledge it out and COT.

Prayer Requests

• Spackle and family
• Big Pappy and family
• West Side and family
• Stogie’s job situation
• JJ5K Participants
• Snow Bird Travelers

Announcements

• Convergence Downtown  Sat. Oct. 2 at The Rotary Pavilion Downtown Gastonia
• Gaston College 5K Sat. Oct. 2 at 0830

Great Job out here today guys. Thanks for the push.

The Pax come rolling in and mumble chatter as always is good at Folsom. When this many great minds come together the worlds problems are bound to be solved or at least contemplated on.

Warm up: SSH, 5 burpees, Nolan Ryans 5burpees, Fire hydrants 5burpees, mtn climbers 5 burpees.
Mosey:

lunge walk 11s in the parking lot.
Monkey Humpers and Little Gumby in the woods. Go back and forth across the lot lunge walking.
Mosey uphill and back to the flag. each light 10 merkins and 20 squats. Sprinting to some and moseying to the last. One second I thought Wichita was going to get a gravel sandwich he was running so fast his shoe caught the ground and he slid or at least sounded that way for a moment.

Devils suit case:
LBC, Flutters, Rhondas, Peter Parker, Parker Peters, (that was a debate on which one is what). and some other ab exercise.
two pax carry the box back to the end of the parking lot and back while the rest do the exercise.

45/15
1/2 burpees
plank with toe taps
High plank hold to low plank hold
side plank rt and left
butt kickers
high knees

Prayer request:
spackles family, achy breaky’s firnds family, our country and each other.

Announcements
Convergence this Saturday at Downtown rotary pavilion 7am

The Bed Pan is Full!

You are my refuge and my Shield, I have put my hope in your word.

Werk was done by all.

The Bed Pan is full!

Warmup

Ssh 25ic

Mnc 50 ic

Merkins 10 if

Thang

40 on / 20 rest x 5 sets – 1 lap in between sets
Lateral KB Jumps
Push Press
Goblet Squats
Box jumps (Bench)
Squat Thrusters

Chad1000 Training – Whoopee and Bubba Sparxx

COT

Announcements:

Convergence 10/2 Downtown

Labyrinth site Q needed – See Clavin

Chad1000 11/11 Bulldog

PR: Those impacted by CovidAye!

1P2A

This coming Saturday we have a chance to come together as a region for our Third Quarter Convergence. All regular Saturday AO’s will be closed and the PAX will gather at 0700 in Downtown Gastonia at the Rotary Pavilion, site of the original Friday workout for our region. If you’ve never had a chance to post at this space well it looks like Christmas came early for you. Downtown presents a lot of options in particular Gastonia’s version of the Mothership. No we do not have an 12 story helix, but we do have three-stories of concrete jungle that can wear you out just the same.

Here are the options that I’m aware of at the moment:

• Iron Pax Challenge Week 4 – Freight will lead this and even if you’re not officially registered, you can attempt this workout. If you do, bring a kettlebell, block or weight for the lifting portions.
• Pain Lab/Bunker guys – well guess what? HIPAA is out of town and Tube appears unlikely to post either due to doctors advice or family event. So that Q is open but if no one wants it – I’ve got that covered.
• Bootcamp – I’ve got the Q – prepare for the worst.

My goal is to try to end the workout a little earlier than usual so we can get the COT completed but also to give way to Breaker Breaker and a 3rd F program. Below is what Breaker shared:

With us all converged together, what a great time to incorporate all 3 F’s, Fitness, Fellowship, and Faith. After the workout, stick around for about an hour for some coffeteria and some 3rd F. There will be biscuits, doughnuts, coffee, and water to help you refuel after the convergence beat down. We will take about 20 -25 minutes after the workout to cool down, grab some food and fellowship with some F3 brothers you don’t see very often. We will then start circling up for some 3rd F (Faith). We have a special out of region F3 brother that will be speaking to us on Faith which should last about 20 – 25 minutes.

So we look forward to seeing as many of you as possible Saturday morning. If you’d like to Q the PainLab – reach out to me. I’m sure Breaker could use some assistance with the food and drinks – so reach out to him and let him know if you can assist.

Share this reminder with your brothers at this week’s COT: Saturday, 10/2 at 0700, Downtown Rotary Pavilion in Gastonia.

Short Sale