Month: November 2021 (Page 2 of 12)

***PSA – if you’re planning to come to the Christmas Party please go on the Preblast and sign up “officially” so that we can get a good count and make sure we have adequate sides, desserts, etc…

Eat, Drink, and Be Merry! Christmas Party

As for this morning, YHC intentionally didn’t plan the workout and decided that it would be made up as we went along. 8 PAX in total joined in for what might have ended up being a “little” heavy on the upper body, but all in all a fairly adequate workout. It went like this:

All are regulars so they know the disclaimer

Pledge

WU

Mosey to the bus lot at Rankin for some four corners. 5 Big Boys, 10 Mike Tyson’s, 15 Squats, 20 Mountain climbers. Double the reps and repeat. Double again and repeat. Math is getting too difficult for YHC at this point, so lets do something else.

Mosey to the wall in front of Rankin for some Lindsey’s. 10 dips / 30 derkins, 15 dips / 25 derkins, 20 dips / 20 derkins, 25 dips / 15 derkins, 30 dips / 10 derkins.

Mosey the long way through town to the BB&T wall and knock out some 11’s. Hip Slappers (IC count) on one side and Burpee’s on the other. THIS SUCKED!!!

Time’s almost up, so back to the flag and we’re done.

Announcements

Christmas Party Dec. 11th – sign up on the Preblast (link above) and vote on a different Preblast (link below).

2021 PAX Awards – Let the Voting Begin!

Prayer Request

Broke’s mom

Bubba Sparxx brother with eye injury

Bubba Sparxx parents and grandparents

Huffstetler family

Pilgrim Progress friend Dewey Tyler

YHC took us out.

Strong group of guys out this morning. Upper body may be a little sore later today, but we’re all better for showing up and getting the week started off right. This is a solid AO, so try to make it out when you can and reach out to Freon to sign up for a Q.

I’m Broke

A couple days after Thanksgiving was a good time to take the Q. I was almost guaranteed to post….and I could make sure at least the Weinke would be tough. Hopefully I could keep up my end of the bargain as the Q and not modify too much. Sargento promised to show which led to one of our new exercises called the Spatchcock. Keep reading to find out about this.

We had a pretty good showing for the boot campers. A few had come for some EC running but Dr. Suess/Buckeye had to leave before the bootcamp started. That’s ok, they put in some miles while I was sleeping. I will say there was no question about whether they should get credit for the workout, but as the Q, I’ll make sure they get credit. Maybe that will encourage them to stick around next time…..

Disclaimer, Pledge, WU then we were off. Sorry Hermey, we got to go. Hold down the fort for the PainLabbers. We moseyed up to Grier parking lot for a quick summary of what was on the menu: today would be sponsored by Flying Squirrels, Triple Nickels, and a Spatchcock. We got started with our first round of triple nickels: Flying Squirrels and Jump Squats. We moved on to First Presbyterian Church front circle with another round of Triple Nickels (insert eye roll here): Flying Squirrels and Bonnie Blairs. At this point there was a brief discussion as to whether we were doing Bonnie Blairs or not but I don’t remember what really was said. Move on to next round of Triple Nickels over at the steps by the PAD: Flying Squirrels at bottom of steps and Spatchcock at the top. Insert funny look and all together: WHAT’S A SPATCHCOCK? Sargento is having in-laws over for Part Deux Thanksgiving and was cooking another turkey in the spatchcock fashion: basically squash the turkey so the legs and arms are laying on the side with no backbone which allows the entire turkey to cook faster and more evenly. This is an exercise I kind of made up for today: lay on your back, arms and legs in front (sort of like a Sandy V) then move arms and legs together to the sides then back to center IC. I gave bonus points for yelling “spatchcock” with each rep-good job Sargento, you got 7,000,000 points.

If this does not make sense, don’t worry, I’ll make sure to bring it up again either at WU or as an exercise next time I am Q.

Time was getting short so we moseyed to Sunrise Hill (according to Sargento) which is the big hill off New Hope Road near the VA center/building. At the bottom we did Flying Squirrels and at the tippy top we did Mountain Climbers. This was tougher than I thought but we pushed through it. At the top was a sign on the steps that read: PLEASE STEP UP….so we moseyed over to the 7/11 which has a wall so we moseyed over to do some step ups…..and then came my M. She was out doing something (probably Christmas shopping for me I am sure) and yelled out the window that I had yard work to do and to get moving. What could I do? You guessed It, it was time for some Monkey Humpers. My kids got a kick out of that so the rest of the weekend I was treated to my girls doing monkey humpers instead of whatever I asked them to do.

We moseyed home to start with a brief stop along the way then made it there in time for a brief Mary then finished up with COT. It’s 2 days later and my legs are still sore. I think Sunrise Hill will be part of my Weike for the next few Qs I have at GasHouse. Thanks for showing guys.

Whoopee

30 PAX showed up to burn a few extra calories before their traditional Thanksgiving festivities.  This was the second workout of the day for the following PAX:

Sargento, Nutria, Wire Nut, Ball Joint, Watts Up, Volt, Defib, Whoopee, Dr Seuss, Broke, Hacksaw, Gavel, Aikey Breaky, Roscoe, Gumby, Wichita, Round Up, Stroganoff, Gear Wrench, Freight, Dirt (Let me know if I left someone off this list and I’ll add you to it)

This is how it went….

Pledge

5 Eight count body builders IC.

Mosey to the bridge.  Bear Crawl across the bridge.

Mosey to the open area of the park.  Form 4 lines with 7 Pax each.  I asked Nutria to help lead the Pax with the remainder of the warmup.  Thanks Nutria.

Seal Jack or what I like to call Nutria Jacks IC x 20.  Nutria swings his arms so far back he almost touches the back of his hands together while doing this exercise.

Hill Billy Walkers IC x 15

Mountain Man Poopers IC x 10 (Watch out for Granny’s Squirrel Gravy this afternoon)

Eskimo Merkins IC up to 8.

Partner up for Suicide Lunge Walk. Pax one runs to the far end of the back bridge and back to meet PAX two who is Lunge Walking to the bridge.  Flap Jack when the two PAX meet.

Sargento led the first PAX finished in some Mary while the rest of us finished. Thank you Sargento.

Pax lined up at the end of the back parking lot. PAX one runs to the other end and back while the next PAX leads us in an exercise of his choice.  Continue down the line in this manner until all PAX leads an exercise. Sorry Blart. I didn’t circle back to you as you were the first to run. We finished just in time to mosey back to the flag one minute late.

Let’s all reach out to each other and build strong shield locks with one another.

Thanks for allowing me to lead you on this Thanksgiving Day!

Dirt

15 strong including two FNGS and one 2.0 grabbed their cleats, helmets and pads and came out on a frosty morning to play some football.  F3 Gastonia Turkey Bowl football to be exact.

The clock chimed 0700 as the Bunker Q came sliding in.  Since none of these hard chargers wanted a “low impact” workout this morning we grabbed said Q and added him to the football roster.

Our day started like this…

Mosey through Stowe Park to the field on top of the hill.

Circle up for a quick warm up.

Side Straddle Hops x 15 IC / Imperial Walkers x 15 IC / Grass Pickers x 15 IC

Stretch – Right foot over Left reach for the ground, or your knee depending how flexible you are feeling.  Flapjack, Wide legs and reach for the ground.  Repeat-o.  Moroccan Night Clubs to warm up the shoulders x 15 IC.

Count off by two and we have our teams.  First order of business was to move the blocking sled that was left in the middle of the field.  I hope it was frozen to the ground because it was tough to move.

Football rules:

5 count “Mumblechatter” rush.

Touchdown = 10 burpees for the Defense

Turnover = 10 burpees for the Offense

Only 4 downs per possession.

YHC had a plan for two, three or four teams to play.

Three teams would have included a 15 minute AMRAP for each team while the others played.

Four teams would have resulted in a round robin.

Anyway…

With plenty of youth on the field we had a very aggressive game.  One team scored followed by the next.  The scoreboard leaned one way then the other.  Of course, a train came through for five half time burpees.   Speaking of burpees we decided instead of doing our burpees during the game and slowing down play we would hold off until the end to pay our debt. Our FNGs brought plenty of speed and both have a set of hands.   The Collins twins were on fire moving the ball down the field like they have done this before.  Wojo was playing the whole field even running down our 20yo FNG Puck a few times to break up plays.  Gavel made good use of his invisible running back 2.0 Phelps who was grabbing hand offs and running for 10-20 yards at a time.  FNG LaVar must have been wearing sticky gloves as he was catching everything that came his way.   Somehow all the respects ended up on the same team.  No issue though.  When the final whistle sounded and we were ready to head back to the Yank we had a tie score.  No burpees were owed.  No injuries were reported but the soreness has set in since.

Announcements

ChristmasTown 5K Speed for Need – Tonight

Christmas Party 12/11  RSVP – Link on slack.

Prayers

Wojo’s M

Injured PAX

YHC closed out in prayer.

Enjoyed the game.  Thanks for playing along.

Note to self… Do not play football the morning before running a race.  Especially if you are planning to push for SFN.

BOS out!

YHC had not posted since the extinction run, so it was good to be back out in the gloom.  YHC gave the disclaimer and a second disclaimer about not having Covid do to I have been under the weather.

Warm up:

20 SSH IC

10 Merkins IC

10 Grasspickers IC

15 Imperial Walkers IC

20 Squats OYO

Mosey around parking lot next to Stuart Cramer and stop near front of school

Round 1

30 SSH

20 Squats

10 Merkins

Plank for 6 then lap around parking lot

Round 2

30 Mtn Climbers

20 Lunges

10 Merkins

Plank for 6 then lap around parking lot

Round 3

30 Pulsing squarts

20 Burpees

10 Merkins

Plank for 6 then lap around parking lot

Round 4

30 Freddie Mercuries

20 Plank Jacks

10 Merkins

Plank for 6 then lap around parking lot

Round 5

Fund some wall for

1 min wall sit

20 Hip slappers

10 Dirty hook ups

1 min wall sit

Lap around the parking lot

30 America Hammers

30 Flutter Kicks

30 Reverse Crunches

30 Plank with a dip

Plank for a minute

Mosey toward the round about then back to the start for 3 sets of Mary

Time

Pledge

COT

Thank you for the opportunity to lead.  SYITG

Three HIM posted for a pre-Thanksgiving bootcamp at Mount Hollywood. It was raining but that’s ok. This is what happened…

No disclaimer, all veteran F3 PAX present.

Mosey across the street to the covered area at Ida Rankin Elementary.

Warmup – don’t remember, my bad.

The Thang – Do 20 reps of the called exercise then do a lap around the parking area.

T – Alternating Shoulder Taps (each side)

H – Monkey Humpers

A – American Hammers (each side)

N – Nolan Ryan’s (each side)

K – Karate Kid’s , think crane kick (each side)

S – Side Straddle Hop

G – Goofballs (could there be anything else?

I – Imperial Squat Walkers

V – V-Ups

I – Iron Hulk (merkin followed by 4 air presses x20)

N – Newton’s Cradle (each side)

G – Gorilla Humpers

We did a round or so of Mary where Mayor called for V-Ups again. Nice choice.

Thanks for the opportunity to lead men! Hope you all had a great Thanksgiving!!!

Announcements – Christmas party Dec. 11, Biloxi half marathon Jan. 29

Prayer Requests – Mayor’s M, Queso’s knee & South Point football safety

2 men joined the fun today! Freight and Gold Digger.

Gold Digger is officially a member.

Some of you may loose your membership if we don’t see you soon!
See you next week!!!!

pockets.

Christmas party.  Dec. 11

14 Strong at the Prison Break this morning.  The batflipers ran 7, some ran 5 , some did 2 or 3, we all pushed rocks and got better!

Announcments:

*Christams party 12/11 sign up and Pax voting

*Thanksgiving Trifecta- 530 Folsom/700 The Goat/830 The Pub

*Christmas Town 5k on Saturday

*Big Pappy need baby wipes for Foster Closet

Prayer Request:

*Big Pappy Family

*Sister Act Family

*Mayors M

*Chicken Little Family/Racecity F3

*Familys around the Holidays

*James Goudelock

*Jason Black

*Girl @ Purple Haze church need heart transplant

Good work this morning men!  Thanks for allowing me to lead!

Balljoint

A chilly 28 degrees on my truck temp, time getting close and 5 PAX roll in to join me with a mild workout planned. Lets get started!!

Warm up x 10 IC

Merkins

SSH

Squats

Cherry Pickers

Moroccan Nightclubs

Mosey to the parking spaces. Complete an exercise written in the space while another PAX runs a lap with the pipe of water. Rotate till all exercises are completed by all PAX. 2 times. 

Exercises are

Band work. Overhead press

Band work.

Jump rope

SSH

Flutter Kicks

Curls with pipe

LBC

Hillbillies

Imperial Walkers

Merkins

Mosey over to Ingles for some wall work. All PAX wall sit and rotate to handstand while one PAX runs around grass area. Rotate till all PAX have ran.

Mosey back to the parking lot to finish up with Burpee Dan’s.

No workouts on Christmas Day.

Christmas party Dec. 11