Day: December 5, 2021

WARM-UP

• SmurfJacks, FlutterKicks, Air Presses, Burpees, Tesla-Leg-Stretchy-Yoga-Thing

Painlab guys (Tube, Hermie, Sledge) went and did Painlab things.

Bootcampers (Sargento, JJ, Dr. Seuss, Linus) stayed with YHC and did our version of:

THE THANG

• The Cooper
  • 10 Burpees, 10 American Hammers, 10 Merkins, Run parking lot loop.  Repeato, dropping to 9/9/9/Run, 8/8/8/Run, down to 1/1/1/Run.

• Escalator
  • Do 1st Exercise, Run;   Do 1st & 2nd exercise, Run,   and so on, until all exercises have been added on.
  • Exercises:  10 TuckJumps,  15 Dips,  20 TouchNGo’s, 25 Rocky B’s, 30 LBCs)
  • Touch’N’Go  =  Full Squat, Jump and reach hands high, tap wall

• Ring of Fire
  • Circle Up.  All PAX do high steps (“choppin’ wood”).  Go around the circle, PAX-by-PAX.  When the next PAX calls “Down”, all PAX drop and do 1 burpee, then all PAX back up and resume high steps, Alternate to next PAX for “down” call.  We did this circle 3 times.

• Mary
  • There were normal core exercises done, like flutterkicks, reverse plank, LBC’s, and Big Boys, but there was also Spatchcock.

TIME!

COT

Pledge

Announcements

• Christmas Party
• PAX Awards
  Half marathon – Biloxi, MS-  See Broke, Sargento, etc
• “Holidays on the Farm” at Schiele Museum,   Dec 10th & 11th, 5 – 7 PM
• Salvation Army (see Sargento or his Slack post)
• Gastonia Christmas parade – downtown  with Sledge, 4pm Sunday
• Sandlot AO … “is turning down the running for December and January for FNGs, Kotters, and those who don’t normally run. All 3 Fs will be featured in the workouts. If it’s been a while and you’re looking for a place to get going again, we’ve got just the place. Runners get in EC with a strong and consistent group at 0500.”

Prayer Requests

• Sargento having a procedure
• Bubba Sparxxx’s brother – eye accident/injury and vision loss in one eye (hopefully only temporary and improving)
• Tube’s friend struggling w/dependency and death in that same family

Dr. Seuss took us out in prayer.

Name-o-Rama on Twitter

YHC was so happy to be back out in the Gloom with these HIMs.  YHC’s new job has had him on the road during weekdays since mid-Nov.  For YHC, it is WAY too easy to fartsack while away from the PAX, on the road.

The very strange form of accountability that F3 provides is so key to continually overcoming the fartsack and accerelating.  Just knowing that there will be HIMs circling up at 5:30am in the Gloom is such an effective motivator to get up and post.

With that said:   We can all do more to go and EH “That Guy” that we know, and help him by getting him hooked/motivated/disciplined on this type of accountability, so he can accelerate with us, and shed his sad-clowniness.   YHC has a guy like this in mind and hopes to get him to post this week.

YHC is so grateful to be able to work hard alongside all you PAX in the Gloom, and is always grateful to Q.

—-Bubba Sparxxx

8 HIMs dropped their kids off at the elementary school for some ab work, and stayed for some highlights from YHC’s time with the Bulldoggers.  Here’s what I remember.

The Thang:

• 10 x Goofballs (IC)
• 10 x Don Quixotes (IC)
• 10 x Cotton Pickers (IC)
• 10 x Hillbilly Walkers (IC)
• 10 x Rocky Balboas (IC)
• 10 x Mike Tysons (IC)
• 10 x Nolan Ryans R (IC)
• 10 x Nolan Ryans L (IC)
• 10 x Dips (IC)
• Hold Plank

Mosey to the far side of the parking lot to explain the carpool.  Each 2.0 added to the carpool gets a name, an age, and an ab exercise.  We mosey to the beginning of the awning, do the exercises for that 2.0, then mosey to the drop-off and do the exercises for all the 2.0s so far.  Sounds more complicated than it is.  Here’s how it went:

Flintstone:

• Archie, 14, Penguins
  • Pickup: 14 x Penguins (OYO)
  • Drop-off: 14 x Penguins (OYO)

Nutria:

• Bronwen, 14, Flutter Kicks
  • Pickup: 14 x Flutter Kicks (OYO)
  • Drop-off: 14 x Penguins (OYO) & 14 x Flutter Kicks (OYO)

Watts Up:

• Caroline, 15, Crunchy Frogs
  • Pickup: 15 x Crunchy Frogs (OYO)
  • Drop-off: 14 x Penguins (OYO), 14 x Flutter Kicks (OYO) & 15 x Crunchy Frogs (OYO)

Spiderman:

• Riley, 20, Peter Parkers
  • Pickup: 20 x Peter Parkers (OYO)
  • Drop-off: 14 x Penguins (OYO), 14 x Flutter Kicks (OYO), 15 x Crunchy Frogs (OYO) & 20 x Peter Parkers (OYO)

At this point, the car was full.  No more 2.0s could fit, so everyone else would need to put their 2.0s on the bus.

Next up, we headed back to the theoretical flag for a round of exercises.  Here we’d go AMRAP for however long the Q held out (about 30-45 seconds), with a few seconds break to switch.  So like a Tabata timer, except without the timer.  And the music.  YHC heard about that one.  Bulldoggers like their music.  Here’s what we did:

• AMRAP KB Clean & Press (OYO)
• AMRAP Tricep Extensions (OYO)
• AMRAP Chest Press Pullovers (OYO)
• AMRAP Choose-your-own Merkins (OYO)
• AMRAP Dips (OYO)

Next we ran a couple laps around the parking lot, and paused for some exercises and to talk about YHC’s favorite low impact posts.

Exercises:

• 10 x SSH (IC)
• 10 x Mahktar Ndiayes (IC)
• 10 x Seal Jacks (IC)
• 10 x Merkins (IC)

Highlights:

• HIPAA’s 5150 (First low impact post)
• Double Stuf’s Athlean/Prisoner (First Bulldog)
• Rudolph’s Redwood/Last Q (Just a good time & memorable)

Time remained, so we wrapped up with LBCs til 0615

Announcements:

• Christmas Party
• Low-running bootcamps in December/January @ The Sandlot for FNGs, Kotters, and PAX that don’t normally run much

Prayer Requests:

• Les Nessmans’s family
• T-Square’s family
• Tube’s family

Moleskin:

I’m better for getting involved with the low impact workouts.  These guys can deliver a beatdown without having to run all over the place to do it.  I’ve just been so thankful that they’ve been willing to teach me how all this stuff works.

Another good start to another good day.  Thanks for the opportunity to lead.

Yabba Dabba Doo

Art of Manliness has a website with lots of articles on lots of things that could be helpful to men who are men.  There’s this one on getting kicked in the nards that we used to launch Q Source today.  It was a good discussion and we’re all wiser for it.  You should have been there.

As for the work, it was done.  2 ruckers, 3 runners, and a dedicated PAX making it to QSource after a long night.

Announcements:

• Christmas Party
• Kotter/FNG friendly moderate workouts at Sandlot for December and January.

Prayer Requests:

• Whopper’s M
• Roscoe’s friend Tim
• Roscoe’s FIL
• Holiday Stress

Thankful for these men.  The more I learn, the more I realize I have to learn, and I say that without any defeat, but with an excitement and energy unique to men who aren’t young, but aren’t old either.

Yabba Dabba Doo

8 PAX came out to The Goat on a December morning warm enough for shorts. The beatdown included the infamously popular Spatchcock along with other made-up stuff. It went something like this:

Warm up with side-straddle hops, hillbilly walkers, toy soldiers, and Spatchcock (10xIC). YHC then demonstrated an “upside-down snow angel” (which adequately explains how it’s done, with both hands and feet lifted off the ground). Rebar later dubbed these “Asphalt Swimmers.” Anyway, enough warmup, mosey to the bottom of the hill next to the fire station and proceed up the street past Floyd and Blackies stopping at every pole for:
5 hand-release merkins
10 Bobby Hurleys
15 American hammers

There were lots of poles, so the journey took longer than anticipated except for Dr. Seuss, who sped up (via short-counting, according to rumors and allegations) 2 poles ahead of the rest of the PAX. 

Next was 3 rounds of “4 Corners” in the church parking lot:
Round 1 = 10 Big Boys, 20 leg lifts, 30 scissor kicks, 40 American hammers; Lunge-walk between corners.
Round 2: 10 hand-release merkins, 20 CDD’s, 30 Nolan Ryans, 40 mountain climbers; Bear crawl between corners.
Round 3: 10 Bobby Hurleys, 20 “Asphalt Swimmers,” 30 Bonnie Blairs, 40 Spatchcocks; Nur between corners.

With only 12 minutes to go, there wasn’t enough time for R&R on the 4 corners, so YHC made up more stuff. One PAX chose an exercise and set rep count at 25. When first PAX completes the 25, all PAX side-shuffle to the end of the parking lot and back. We did flutter kicks, crunchy frogs, and something else before a swift mosey back to the flag, where we even got in half a round of Mary (box cutters, six-shooters).

Announcements: Christmas Party

Prayers: Tesla father-in-law, Watts Up father-in-law

Lagniappe: After a conversation with Bubba Sparxxx a few weeks ago, I’ve been looking for some good bootcamp (sans gear) exercises that work the back and balance out all the merkins we sometimes do.  That’s the idea behind the Nolan Ryans and “Asphalt Swimmers.”  This concept hit home last week at the Yank after the Turkey Bowl, which gave me sore groins and sides for the entire week.  It was a not-so-subtle reminder that we can’t get stuck in our comfort zones and usual routines, but we always need to work on pushing into new and different areas. 

It’s a privilege to lead, especially when bringing up new things that might or might not work out, so thank you to the 7 PAX who came out for made-up stuff.

 – Nutria

11 at Members Only this dry cool morning. Some did EC but came back through to grab the rest of the pack.

I’m not a Panther fan, Go 49ers!, but Steve Smith has a memorable quote of “ice up son!” after a tough game a while ago. After our run and during announcements Tiger dropped some knowledge about getting some lights during these runs, I took that to heart hence the title of this BB.

Announcements:

Signup and vote for the Christmas Party this coming Saturday the 11th
Rice and beans this Tuesday, Tiger needs 12 people
Bell ringers see Sargento’s post on slack

Prayer requests:

Broke’s mom
Bed Pan and Sparky’s family’s with Covid
BOS’s mother in law
Bubba’s brother eye injury
Sprinkler’s eye issues
Sargento skin cancer treatment
Traveling PAX
Students with tests

Pleasure to lead today. I will get better lighting, you should too.

Gavel

Eight came out to the Ricky Bobby

• Disclaimer
• Pledge

Warmup

• 15 SSH
• 15 Gravel Pickers
• 15 Imperial Walkers
• 10 Merkins
• 10 Nolan Ryan’s – left
• 10 Nolan Ryan’s – right

Mosey 

Ab Work

• 10 hip dips (count right side)
  • Run to top of the stairs
• 20 big boys
  • Run to top of the stairs
• 30 Freddie Mercury’s (right side
  • Run to top of the stairs
• 40 flutters one leg

Mosey to track

Modified Partner Murph

One partner  runs a lap while the other works on the completing the reps, switching after every lap

• 300 squats
• 200 merkins
• 100 shoulder taps (count one arm)

Calf Raises

• 50
• 40
• 30

Mosey to bottom of the hill

• Sprint to each light pole
• 1 burpee, adding 1 at each pole
• x2

Conclusion

• Announcements
  • Chirstmas Party on 12/11
• Prayer requests
• Name-o-Rama

Olsen