Month: January 2022 (Page 13 of 13)

Rocky 2

Warm up.

Gravel Pickers

Patented Left over right.

Patented right over left.

Plank with stretches incorporated.

Let’s mosey. Mosey down to the parking lot by the visitor side of the stadium. 

Triple Nickel.

Clap Merkins

Sprint to other side 

WW1

Mosey up to the big lot by the school for some strength work. 

12 round knock out.

12 reps for 12 rounds. Each exercise is a round. Sprint to other end of parking lot and back after each exercise. 

Sledge Hammer and Tire

Block Squats

WW1 

Jump Rope

Moroccan Night Clubs with Bricks

Windmill with Bricks in hand.

Clap Merkins

Block or Brick flys

Squat Jump or Squat

Block chest presses or block air press. 

Heavy Bag lift

Sprint

Mosey back to the start for 5 min of AB work. 

In Rocky 2, Rocky tries to balance his manhood and listening to his wife trainer. He is a loss for what to do. He quickly shifts his focus to the only things that matter to him. His wife and family. He doesn’t care what happens in any other aspect of his life. Only what is going on with his family. Sometimes in life we have to focus on what is important and not all the noise that is in our lives. Men, keep your focus on God and family. Then the noise will quiet.

Its Christmas once again. This is the time of the year when movie sequels get played over and over again. Harry Potter, Indiana Jones,  Star Wars and Rocky are among them. One of my Favorites, Rocky, gives us plenty of action. There is also examples of exercises we can perform to help us get stronger and scenes to show us how to train. 

With the PAX rolling in and the weather awesome, lets begin!!  

Rocky 1.

Warm up IC. 

SSH

Calf raises

Squats

Grass pickers

Windmill

Grab some bricks from the truck. Start moseying.

Mosey to Glendale Ave. Rocky kept it plain in Rocky 1. So will we. Perform a Triple Nickel on the hill. Exercises are as follows. 

Clap Merkins

Sprint up Hill

Squat

Return to the start for some round work.

12 round knock out!!

12reps of each for 2 rounds. Each exercise is considered a round.

Mosey around parking lot after each exercise.

Jump Rope

Merkins

WW1

Squats

Heavy Bag

SSH

AB Mary to finish up. 

In Rocky 1 it was all about new beginnings. Going down a plain average  life. Micky told Rocky that he was a bum several times. He told him how he had potential to succeed but was blowing it. Rocky would always just go alone, real easy going until someone made him mad. Then his fighting would show. Whether he was fighting for something good or fighting in the ring. His toughness would come through. We are not made to be average. We are made to be leaders. To fight for what is right when needed to, and to push through the pain that is in front of us. Rocky was given a break when asked to fight in the championship fight. He took advantage of the opportunity. He trained hard. Although he did not win, he proved to himself that he could be better than what he was if he tried. Let’s push ourselves in 2022. Let’s try harder than the previous year. Not just in our exercising. But in our relationships with other people and our relationship with God;  in all areas of our lives. Let’s see where what level we take ourselves.

Prayer request.

Mayor’s wife friend

CMPD

Afghanistan. Oppression

With Christmas fast approaching, I took this Q with delight. I absolutely love Christmas. I love being around friends and family. So I thought I’d share this fun with you guys! So I got my music box and wrote a plan to listen while we worked. Only the mumble chatter out weighed the music. I’ll get a bigger box.

As the PAX teased Slaw about his shorty shorts, I kept a close eye on time. They are extra chatty today! With the PAX all here we began.

Warmup IC. 

Grass pickers

SSH

Imperial Walkers

Merkins

LBC

5 Burpees OYO

Mosey up to the small field.

With plans of doing some exercises that I found at an elementary school; I changed at the last minute because I didn’t want the backlash. Here is what we did. Basic  workout with Christmas music. 2 min of an exercise then switch to another. A break after every third exercise. Exercises are as follows:

Arm Circles

High Knees

SSH

Squats

Flutter Kicks

WW1

Low plank

Nolan Ryan

LBC

Merkins

Imperial Walkers

Moroccan Night Clubs

Seal Jacks

Mike Tyson’s

Mosey to the playground for a triple nickel.

Pull ups, Squats and SSH 

Mosey back to the start. Ab Mary.

Although Everyone doesn’t like my music,  ever. If you read this, Play  Band Aid 30 for Mayor. He loves it!

Another great time at the premier afternoon AO.

Thanks guys!

Nothing special today. Some Rucked and most ran. See ya next week! Coffeerama was closed.

As I pulled into the park, I was greeted by the Old School EC club carrying the broken flag for Folsom. We gently set it up and they returned to their run as I continued to wait for some PAX to join me.

The men have shown up and time is ready. so we began.

Warm up  IC.

Hillbillies

Toy Soldiers

Grass Pickers

Overhead Claps

One leg dead lifts

5 Burpees OYO

Let’s mosey.

Mosey stopping at various points to do exercises.

10 exercises, 10 reps for 10 stops.

Merkins

Squats

HillBillies

Nolan Ryan’s

Toy Soldiers

Moroccan NightClubs

CDD

Imperial Walkers

SSH

Mnt. Climbers

With the moseying not going to good, I stop at the horse track for several sets of Calf raises up and down the steps. Then Zombie walk 2 times from barrel to barrel. 

Mosey over to the flag for a pledge.

Mosey to the tennis court.

Over Head Claps and Burpeethon  2-1 ratio.

2 OverHead Claps

1 Burpee

4 OverHead Claps

2 Burpees

6 OverHead Claps

3 Burpees

Continue pattern till Burpees reach 5.

Now we do AB mary for the last few minutes of time.

Volt,  Its been fun working out with you! I see your improvements every time. And you talk more!!

Witchita,  You’ve been impressive this year! Keep it up!

Gearwrench,  It’s been nice getting to know you. Keep pushing brother. We’ve got your back!!

Stoagie,   Keep pushing brother. But try harder! Some pain is worth it!

Broke,  Thank you for your leadership!! You’re a beast!

Thank you guys! SYITG

Pockets

Well, YHC thinks that none of us thought that 2021 would turn out the way it did. Turned out to be probably collectively worse for the world than 2020 was. A lot of ups and downs but we’re not beaten as a society and with guys around us like these pax, we won’t be defeated. So as YHC led the pax to the center of the court at the school COP and the workout went like this:

SSH X 20

IW X 20

Grass pickers X 20

Grapevines

Mtn. Climbers X 20

5 train burpees

Escalator time as we line up on the sideline of the field.

5 burpees

Run to the other side.

5 burpees

10 squats (cadence)

Run back

5 burpees

10 squats (cadence)

15 merkins (cadence)

Run

5 burpees

10 squats (cadence)

15 merkins (cadence)

20 Big boys (cadence)

Run

5 burpees

10 squats

15 merkins

20 Big boys

25 CDDS

Run back, then come down the escalator. Run accordingly

move over to the benches for some suicide work.

10 dips

10 inclined  big boys

10 dirkins

All above in cadence. Run suicides to each goal and back and to the end.

Rinse and repeat moving reps on bench to 15 and 20 each round. Run three suicides total.

Finish off with a 3 minute plank.

NMM:

Great way to end the year on a day that felt more like July 31 than December 31. Great push by the pax and enjoyed the fellowship afterwards. Been an interesting year! Ups and downs and all around. As I have said before it really is going to be up to us to be leaders needed to pull the nation back together. We are the Centurions! let’s commit and act on it and like it.

Let’s roll in ’22!

Tesla out.

Happy New Year men!

42 HIM arrived at the place they were predesitined to be at this first day of 2022, Midoriyama. It was a warm but perfect day to start the year off on the right foot and the Q team was prepped and ready for the day. This is what happened…

There were numerous PAX who got in different levels of EC. All sweated more than usual for January 1st but that’s just the way it goes. All stayed for the beatdown.

At the appointed time YHC welcomed everyone and gave the disclaimer for our first FNG of the year, Round Up’s son! He looked ready to make the most of the opportunity with smiles for miles.

Pledge of Allegiance

Next, the operation was handed over to 1st F Q Roscoe. He quickly avoided any sort of warmup, instead he called for a mosey and the PAX follow behind. We arrived at the first soccer field to the right and we circled up at center field. I’m not going to pretend that I recall how many reps we did of things like Merkins, LBCs, Dying Cockroaches, Burpees, and more Merkins, but it was a whole lot! Great start to the beatdown, and then it was handed back to YHC.

I asked the PAX why they love F3 so much. Buckeye (he was actually still at the workout!) said he loved the running. Nuf said.

Up next was Pockets, whose regularly scheduled Q got jacked when the new Nantan got a little ahead of himself and said we’d have a convergence today. He lead us to the bunny hill near the for the next section, the Triple Nickel. Do 5 Rocky Balboas at the bottom and 5 Imperial Squat Walkers at the top, x5.

Down at the bottom of the hill, Pockets said we would do a Route 45 routine with more Merkins (of course). At the end of that, he called for Imperial Walkers. He also called a couple of rounds of Burpees for good measure.

At this point, it was again asked of the PAX what they loved about F3 and Buckey tried to answer again (he said Merkins but I was more surprised that he was still at the workout) but we went to someone who had something more meaning to say. We also took the opportunity to sing happy birthday to Pockets, Happy Birthday brother!

The beatdown was then handed over to Mayor, whose regulalry scheduled Q was restructured due to the convergence. He took us back to the soccer field  and had us  partner up and line up at the end of the field for the classic Dora 123. Actually, he tried to make us do 200 Merkins (yeah, more of those), 400 Squats and 800 LBCs. Well, we did all of the stupid Merkins, got through a lot of Squats’s before Mayor Omaha’d to 300 reps of that and then some of the LBCs before his time was up.

For our next Q&A, Buckeye tried to pipe up (still here!) but then ‘ole Tesla felt the need to speak up. After a typical innapropriate spiel, he laid down some old man wisdom about the importance of F3 for all of us, which was very true.

Finally, it was YHC’s turn and we again lined up of the end line. Since it’s now the year 2022, the PAX was instructed to do 22 V-Ups and then Bear Crawl the length of the field and modify with Lunges as needed. For some reason Burpees were called (it looked good on paper) and then a Nur to the other end. Time was running short so we headed back to the start to wrap things up. We got back there and YHC talked a little bit before the final exercise was called. This may have been the most telegraphed exercise call ever, but whatevs, we did the Goofball x44 IC. We did that many because in the year ’22 we’re going to have to push try twice as hard to keep this great thing going.

That was the end of time and YHC unveiled this year’s mission:

ALWAYS BE EH’ING!!!

We all agree that this thing is too special to keep to ourselves. We have to share it with everyone we can, often several times until we get that guy out here with us. We are a strong PAX and our leaders have shown the way well so far, but our work isn’t done. It’s not easy but it’s worth it!  Always be EHing!

Thank you to Broke for your leadership and for giving me the opportunity to lead us this year. Thank you to Roscoe, Pockets and Mayor for leading today. Thank you to our SLT and everyone else for making this the best region in the nation! AYE!!!

Announcement: Half marathon in Biloxi, MS

Prayer requests: Gumby and his ailing back, Tiger’s M & stepsons, health concerns and Covid situations