6 for Coconut Horse, all 6 ran and 1 also did step ups and rucked. 3 for Q Source-we discussed Candor and it’s application. Great job men. Hope to see you this week.
Whoopee
Month: September 2021 (Page 6 of 11)
TimeFrame got us going with the disclaimer, pledge, and warmup then the 6 boot campers were off-we moseyed and nurred our way to FPC. The side of the church a nice wall for step ups so that was going to be our base for the 300 workout today. Luckily, we found some rucks there. I have no idea how they got there but thankfully we made good use of them.
I ‘splained how the workout was going to go. Each pax picks an exercise that we do together X 10 reps. We get thru the 6 different exercises (6 pax) then we run a lap around the church for total of 5 sets (6 exercises X 10 reps X 5 laps = 300). On the lap, start with either 30 lunges or 30 bunny hops then mosey the rest of the lap. Each lap you alternate between bunny hops or lunges. The exercises were as follows: Step Ups (with or without a ruck), Monkey Humpers, Squats, Diamond Merkins, Flutter Kicks, Shoulder Taps.
Stroganoff was around doing some OYO work on the stairs so we joined him briefly. I suspect he had the runny bunnies and didn’t want anyone to know that he had to keep running off to the woods. We made it back to start with a little wall sitting along the way then finished with some Mary.
Rudolph and Mayor were the form police and I think both played bad cop. I wouldn’t say it was so much mumble chatter as it was like being with your Aunt Dot and Uncle Bob and listening to them argue about what temperature to set the thermostat. Slick enjoyed leading those monkey humpers a little more than I expected….there might be a beast in there somewhere just waiting to jump out and Q sometime soon. JJ and Watts Up were solid as usual-knocking out the reps and laps like it was no…..big……deal.
At the end, we enjoyed some Conway Twitty being sung WORD FOR WORD by Mayor and JJ. I did some backup for them but really only knew a few of the words. That made my day.
As usual I got more out of this workout than I expected. It’s interesting what happens during a workout sometimes. The ability to come out here and exercise with others and be part of the pack is often taken for granted by me. Not just the exercise but the things that people say and the “constructive criticism” you get that you are still thinking about a few days later is often more important than the degree of muscle soreness that also lingers. It’s that candor that rears its ugly but important head to sharpen the iron that really changes who we are. If you don’t post, you won’t know what I am talking about. Like Tiger says, prepare every day. If you are not posting, are you really preparing?
Great work guys-Whoopee
12 Pax showed up for another week of the IPC at Old School. Well one showed for EC and just a little of the IPC but had to Dunkin Donuts, I mean work. Once again work was done and the rock was pushed.
Tiger was the QIC for The Yank, so he warmed up PAX. Those that were staying for The Bunker stayed and we moseyed down to the parking lot. YHC grabbed his speaker and The Bunker began.
We completed 4 rds of the following excercise
Tabata – 20 seconds of work with 10 seconds of rest in between the following exercises for 4 minutes
Flutter Kicks
Reverse Crunch
Penguins
WWI
Then we transitioned into
- 10 Burpees
- 24 Squats
- 15 Merkins
- 24 4 count Flutter Kicks
- 15 CDD
- 24 Reverse Lunges
- 40 Mountain Climbers
- Bear Crawl
After the 4 rounds were completed we moved to the wall for 2-3 rounds of the following exercises
60 second wall sit
20 Hip Slappers
20 Shoulder Taps
60 second wall sit
Train came by during the work at the wall, so we honored it with 5 burpees.
With 5 minutes to spare we fellowship moseyed to the Fighting Yank. 11 Monkey Humpers IC then boot camp guys started showing up, so we ran to pickup the 6. Time
Tiger took us out with Pledge, annoucments, and COT.
Thanks for the opportunity to lead. SYITG
With assistance from Breaker Breaker and support from Orangeman, Tequila Sunrise hosted a grueling Week 2 Iron Pax Challenge workout. No warmup, just a quick count off at 0530: 11 HIM’s this morning. Grab coupons, head to the sideline, and go! Breaker Breaker gave modified instructions to PAX opting for a non-IPC workout.
Iron Pax Challenge, Week 2 – “Crazy 88s”
Round 1, Burpees: Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)
Round 2, Squrls & Coupon Carries: Do 8 Squrls (squat-curls) on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)
Round 3, Overhead presses & Rifle Carries: Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up.
Round 4, X-Factors, Bear Crawl & Crawl Bear: Do 88 X-Factors on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.
Non-IPC workout
Round 1, Burpees: Same as IPC above
Round 2, Squats: No coupons, do 8 Squats each side of field until reaching 88 total
Round 3, CDD’s and Big Boys: Do 8 CDD’s on the sideline, lunge-walk across field, then 8 Big Boys on opposite sideline. 88 reps total (48 CDD’s / 40 BB’s)
Round 4, X-Factors, Bear Crawl & Crawl Bear: Same as IPC above
Count-off again: 11 HIM’s (including Dr. Seuss who departed just before COT)
Announcements: JJ 5k, Christmastown 5k. Convergence Oct 2 (Downtown) will feature all 3 F’s including a guest speaker you won’t want to miss!
Prayers: Family members of BOS, Roscoe, Cougar and Wojo needing medical help. The nation.
Lagniappe: 11 HIM’s started the day with hard rock-pushing. YHC doubted being able to finish the IPC workout in under 45:00 but came in at 44:35 and could have improved on that with the ability to crawl-bear in a straight line. Let’s be reminded to always push forward and give 100%, regardless of our expectations, doubts or anxieties.
Privileged to lead
– Nutria
A beautiful Saturday morning. High 60’s, fairly humid, dry, and clear.
6 for Painlab. Whoopee ran off with the bootcamp HIM’s for what I’m sure was an inordinate amount of step ups.
Pledge
Warmup was:
20 SSH’s
3 burpees
5 slow and low squats
20 more SSH’s
2 burpees
1 burpee
Bootcamp and Painlab split
The Thang for Painlab:
We did squats, lunges, burpees, step ups, dips, lots of LBC’s, flutters, American hammers with bell, bell squats, windshield wipers, heels to heaven, bell pull overs, chest presses with bell, baby makers, squat thrusts, stretching, Freddy Mercurys, bell bicep curls, merkins, hillbillys, imperial walkers, toy soldiers, and kareoke.
All pushed hard, got stronger, had great fellowship, talked some junk, and had an overall great morning.
Whoopee took us out in prayer.
It was a honor.
AYE!!!!!!!!!!!!!!!!!!
Timeframe
So in a light mid September 70 degree rain in the gloom YHC had a very simple set of tasks planned out for pax to complete this morning. Went like this:
*COP:
20 SSH
20 IWs
20 gravel pickers
Grapevine stretches.
Mosey up the big hill and back down to the gazebo.
22s – 1st set
HR merkins X 20
Big boys X 2
Increment BBs by 2, decrement HRM X2, We do this together.
1/2 way – run @ the green.
Finish – Run back up the big hill and back.
22s – 2nd set
CDDs X 20
Squats X 2
Same as above, down to 2 from 20, up to 20 from 2.
1/2 way – run @ the green,
Time was up by the time we finished so we caught a pledge and went to COT.
NMM:
Great morning in the gloom! just enough rain to cool us off in the humidity. Most def all in the gloom now!
This was a very simple but very effective program and beat us down pretty well. Great but small crew today. The regulars missed a good one! Rain was just enough to cool us off.
Bubba Sparxx takes over the site. He’ll do well. Looking forward to watching him lead this operation.
Tesla out!
A few weeks back I went to Folsom on a Tuesday for an Oompa Loompa beatdown – only 4 called exercise but we did them a lot,
Why not give it a try…..
We did a lot of Merkins, LBC’s, Flutter Kicks, & SSH throughout our 2 mile run touring the new Fuse District and base ball stadium.
Should have been there , it was fun!!!!
Guys I forgot the Pledge this morning but just said it – make sure you do the same.
Announcements: JJ 5K, Snow Birds, Convergence Downtown, & Extinction run
Prayer request: Slaw’s daughter, my wife & son, others we heard throughout the week.
Out in Prayer
Pleasure to lead this morning !!!
EZ out………
9 Pax showed up on a steamy afternoon at the premier afternoon AO. Tiger announced he was doing the Iron Pax Challenge Week 2 so he grabbed a block and took off to put in work.
Pledge
Warmup: SSH x 10 IC, Cotton Pickers x 10 IC (Mumblechatter indicated these may have been a little too fast), Patented Right Over Left and then Left Over Right, Low Slow Squats x 10 IC, Hillbillies x 10 IC.
Mosey toward the entrance of the park. Cross the road, turn right through the parking lot to the seldom used cul-de-sac.
The Thang: 100 Rep Pyramid
Reps 20-15-10-5-5-10-15-20 = 100. Perform 20 reps exercise then run to the parking lot and back, then 15, etc.
First exercise was Merkins. Slaw and Freight pushing the pace with Mayor right on their heels. Next exercise I jokingly said Burpees but anyone who knows me knows I will never call 100 burpees in any workout, just kidding Mayor! Next exercise was really LBC’s using the pyramid scheme running after each set of reps until we get to 100. I asked Slaw to call 10 IC Low Slow Squats and Freight correctly called out my reasoning was for the Q to catch his breath.
Mosey back across the road behind the horseshoe pits and get a block from our new secret hideaway block stash. Circle up behind the fence for some block work.
30 Curls
30 Chest Presses on your six
30 Shrugs
30 Curls
30 Chest Presses on your six
30 Shrugs
Return the blocks to our secret stash. Sprint back to the flag and time is up. Tiger is back after IPC.
.
Announcements: Convergence October 2nd Downtown. Be there.
JJ5K Saturday, September 25th at 9:00 a.m. Sign up since F3 Gastonia is a sponsor of this trail race with money going to a local student scholarship. We are trying to be sure that someone beats Sister Act this year. He’s been hurt, he’s been sick, he’s been working a lot. We think someone can get him.
Service Project Items for October: Cheese or Peanut Butter Crackers, Applesauce or Fruit cups.
Snowbird Men’s Conference and we have a group of Pax going next weekend.
Prayer Requests: Bos’ sister in law, Cougar’s grandmother, Magic Minnows dad, Barrel Racer. All F3 Gastonia Pax.
Blart took us out.
*NMM Great group today. Everyone worked hard and got in some work. We found out some interesting information today. Lil Sweet sometimes gets called to fix a drink machine and all he has to do is plug it in! Freight is enjoying his new digs in Belmont and has thoroughly enjoyed the moving process. Slaw was having “stomach” issues. There was some interesting art work on the asphalt. Show to know. Pockets was displaying some excellent form on his Merkins today. Not everyone can say that. You know who you are.
This morning YHC fart sacked at Folsom. Montross was the Q and set to Q this evening at Midoriyama. The dark angel needed a substitute Q and I gladly raised my hand.
Warm Up: SSH, MTN climbers, Mo Rockin Night clubs.
The Thang->
Mosey to the Hill for some 11’s Big Boys and Raise the Roofs.
Partner Work: two pax carry box around parking lot remaining pax do Werk while waiting to carry the Box.
squats, Flutters, CDD’s(what Up Def), HillBilly Squats, Ski Jacks, Seal Jacks.
Defib felt a conspiracy was afoot since each time he carried the box we did less shoulder work. to be honest I called them as they were written down. No Illuminati or voter conspiracy.
Booyah Merkins both pax run to the opposite side of the parking lot 5 merkins, back to start 4 merkins down to 1.
The Finisher:
Recently ive been using this set of werk at the end of each Q, It sucks and is guaranteed to make you sweat. So if I Q and you post we probably gonna do this
45 on 15 off
1/2 burpees
Plank with Toe Taps
Side Plank, “switch halfway”
low plank to High plank “switch halfway”
Butt Kickers
High Knees
Jump Lunges
Some time for Mary and we were finished.
Prayer Request:
Lil Sweets friend from Church, our country, each other.
The Bed Pan is full!