Month: February 2022 (Page 8 of 12)

Warmup started with the patented stretch left over right followed by the right over left. Showing respect for the sight Q we then preformed a round of  micro mercins. Lastly some more stretching. At this point Whoopee left the group for work.

moseyed over to the picnic shelter for a round of three exercises, step ups, dips and LBCs. Lunge walk from the road to the shelter.  First set 10 each. Second set 15 each and third set 20 each.

Second stop was in the center of the baseball fields. Started with a one minute walk sit. Followed by hip slappers. Then another wall sit. And finally dirty hookups.

We made our way over to the hill at the front of the complex for a set of 11s. Side straddle hops at the top and LBCs at the bottom.

In honor of groundhogs day we went back to the picnic shelter to rinse and and repeat the first stop.

Next we made our way back the park lot for the pledge and COT. Stroganoff showed up for COT after rucking.

Its looking like it’s just me a Voodoo for the split to Painlab. The group separates and me and Voodoo grab a corner of the parking lot, crank up our favorite 80’s hair band and proceed to put the work in. Then here comes Tax Break sneaking in with his EV. Sweet, and he brought some toys for us to play with. Now we have a curl bar, abs wheel and dumbbells for stations. Let’s start with warm-ups. Now for the meat and potatoes.
Set 1: 50 secs of work/ 10 secs to transition
Merkins, curl your kettle, o/h press w/kettle, o/h triceps ext. w/kettle, isolated row switch arms half way, decline chest press on six w/ kettle & hips up, shadow boxing in squat position. R&R
Set 2: 50 secs of work/ 10 secs to transition
Crunches, rev. crunches, flutters, American hammers, big boys, Superman’s, baby makers. R&R
Set 3: Stations 50 secs of work/ 10 secs to transition
Romanian deadlifts w/ dumbbells’, abs roller – extend as far as you can go, slam ball, curl bar w/ 35lbs.

We put the work in today and kept the cardio up. Good work men!

Prayers for Tax Break and his family. He lost his mother last week unexpectedly when he thought she was getting out of the hospital. The Lord has other plans. Prayers to all other Hims dealing right now, we all have something going on.

There were 3 runners and 4 Ruckers on this cold, rainy morning.

YHC closed us out in a short devotional from a friend, Live Courageous

Live Courageous

Nehemiah 2:18

“Then I told them how the hand of my God had been favorable to me and also about the words that the king had spoken to me. And they said, “Let us rise up and build.” So they thoroughly supported the good work.”

The above picture is from my 13-year-old all-star team in Columbus County. It was a good summer; we were just a bunch of country boys playing video games, cropping tobacco, and cutting grass during the day. In the evening, we would beat the brakes off whatever all-star team from the city that was brave enough to show up that day. They pulled up in nice vans with nice bags, new bats, and sweet uniforms. We jumped out of the back of our dad’s pickup truck with an army bag full of 20-year-old helmets, last year’s discounted bats, and crushed whoever we played. I learned a valuable lesson about courage that year. To begin the summer, we played the local 14-year-old all-star team. Even though they were only one year older, they were legends to us. I batted second that summer and my buddy Chris Baker hit leadoff. The starting pitcher for the 14-year-old team was throwing absolute smoke in warmups and we all stood in the dugout silently wondering if we could hit it or not. Coach called me and Baker over and said, “Baker is going to get on with a single, then, I’m calling a hit and run, and Lincoln is going to smoke this guy’s best fast ball in the gap for a double, Baker will score from first, Lincoln will be on second and we are going to light these boys up.” Sure enough, Baker singled, I stepped in the box and coach called a hit and run. I smoked a first pitch fastball off the sweet spot of last year’s “Air Attack 2” bat just left of second base. But the shortstop caught it because he was covering second on the steal and doubled off Baker for a double play. Our number three hitter popped out and the inning was over. This may seem like a failure, but it wasn’t, because that result didn’t matter. We were jacked up because we now knew we could hit this guy. The courage was contagious.

That’s how courage works. Just because you step up to the plate and hack doesn’t mean the chips will fall in your favor. Being courageous doesn’t secure a desired outcome. Being courageous is living in a way that steps up to the plate regardless of the smoke you’re going to face. When the challenge arises, there are two types of people: people that fall back and people that dig in and swing away. In the scripture above, Nehemiah shares his vision with the people, and they say, “Let’s rise up and build”. In Hebrew, this verb means to “stand” or “arise” to fulfill a command. When we know what God wants us to do, we can “rise up” with courage to fulfill the command, regardless of the challenges. My journey following Jesus has been marked by one simple truth: I’m willing to do what most others are scared to do. That’s not because I’m confident in me, but I’m confident in the one who gave me the command I’m rising up to fulfill. Yeti Hunters live courageous, everybody else plays it safe. God’s Kingdom is built through people that courageously fulfill the commands God gives. Which one will you choose

10 MINUTE AMRAP 1 (0:00-10:00)

5 burpees

15 kettlebell swings

2 minutes rest (10:00-12:00)

10 MINUTE AMRAP 2 (12:00-22:00)

16 single arm kettlebell hang clean and jerk (8 per side)

20 reverse goblet kettlebell lunges (alternating, 10 per leg)

2 minutes rest (22:00-24:00)

10 MINUTE AMRAP 3 (24:00-34:00)

20 Drinking Bird Kettlebell Deadlifts (10 left, then set up again and do 10 right)

16 Power to the People kettlebell presses (8 with right foot off the floor; 8 with left foot off the floor)

2 minutes rest (34:00-36:00)

10 MINUTE AMRAP 4 (36:00-46:00)

60 second high knees clutching kettlebell to chest

20 froggers

Time

YHC showed up to Folsom to the PAX filtering in getting ready for the beat down on a beautiful morning.

Disclaimer

Pledge

5 Principles of F3

Warm up

SSH 15 IC

Imperial Walkers 15 IC

Merkins 10 IC

Gravel Pickers 10 IC

Squats 20 OYO

5 Burpees

Mosey down to the end of the lower parking lot.

Route 66

Merkins and Lunge Walk two parking spots.  Mosey back to where we started

Route 66

Squats and bear crawl two parking spots.Mosey to Tennis Courts.  Time for an escalator. Started at one corner of the tennis court complex.  The exercise were 10 merkins, 20 Big Boys, 30 Pulsing Squats, 40 Mountain Combers count 1 leg. then mosey to next corner. At the first corner 10 Merkins, mosey down to second corner 10 Merkins, 20 Big Boys.  Mosey down to the 3rd corner 10 Merkins, 20 Big Boys, 30 Pulsing Squats, mosey to the fourth corner 10 merkins, 20 Big Boys, 30 Pulsing, 40 Mountain Climbers.  Mosey back to the start and plank for the six.

4 Corners with mosey inbetween corners

Corner 1

30 SSH

20 Squats

10 Merkins

Corner 2

30 Mountain Climbers

20 Lunges

10 Merkins

Corner 3

30 Monkey Humpers

20 Burpees

10 Merkins

Corner 4

30 Feddie Mercuries

20 Plank Jacks

10 Merkins

Dora 123- One partner worked while the other ran down and back on tennis courts

100 Merkins

200 Squats

300 Flutters (Count both legs)

While completing Dora YHC heard a train, so you guessed it 5 burpees for the train even tho the PAX said that is not a thing in NOGA.

Time for some core work TABATA style. 20 seconds of work 10 seconds of rest for 4 minutes

LBC

American Hammers

Flutters

Freddie Mercuries

Another mosey around the courts and back to the start where are charged Sarlacc with leading exercises until the 6 was in.  He chose cherry pickers which seemed to be a big hit in NOGA.  Time 8:00 am.

Annoucements

Prayer Request

Name o rama

I took us out in prayer.

Thanks for the opportunity to lead men. Welcome FNGs Arch, Velvetta, Shatner.  SYITG

The PAX showed up in force this morning.  The clock struck 5:30 a.m.

Disclaimer

Pledge

5 Principles of F3 then fellowship Mosey to basketball courts.

Warm up

SSH IC 15

Gravel pickers IC 10

Merkins IC 10

Monkey Humpers IC 15

5 Burpees

Mosey to the Davis Park parking lot for Route 66. We did Merkins going on eway then Monkey Humpers on the way back.

Mosey to Tennis Courts.  Time for an escalator. Started at one corner of the tennis court complex.  The exercise were 10 merkins, 20 Big Boys, 30 Pulsing Squats, 40 Mountain Combers count 1 leg. then mosey to next corner, but do burpee in between tennis courts.At the first corner 10 Merkins, mosey down to second corner 10 Merkins, 20 Big Boys.  Mosey down to the 3rd corner 10 Merkins, 20 Big Boys, 30 Pulsing Squats, mosey to the fourth corner 10 merkins, 20 Big Boys, 30 Pulsing, 40 Mountain Climbers.  Mosey back to the start and plank for the six.   Once the six was in we took a mosey around the tennis courts.

Back to the starting corner  we did the following work

15 Burpees

20 Reverse Lunges

15 Merkins

20 LBC’s

20 Moroccan Night Clubs

Mosey to the opposite of tennis courts and completed

30 Mountain Climbers

20 Squats

20 CDD

20 Freddie Mercuries

20 Plank dips

Mosey back to the start.  Time for Jack Webbs 1 Merkin, 1 Air press all the way up to 8 then back down to 1.  With time running short SSH for about a minute before switching to Monkey Humpers until time 6:15 a.m.

Announcements

Prayer Request

Name o Rama

I took us out in Prayer.

Thanks for coming out this morning.  It was a privilege to lead.  SYITG

9 men got out in the gloom and tried to catch passes defended by the darkness and the long arms of the Nantan.  Bouquets were tossed.  Here’s what I remember.

EH Ruck in Ricky Bobby’s neighborhood left YHC preparing for new guys.  Lo and behold we got one.  Full disclaimer given.

The Thang:

• 10 x SSH (IC)
• 10 x Don Q (IC)
• 10 x Toy Soldiers (IC)
• 10 x Hillbillies (IC)
• 10 x Squats (IC)
• 10 x Mountain Climbers (IC)
• 10 x Merkins (IC)
• 10 x Dying Cockroaches (IC)
• 10 x American Hammers (IC)
• 10 x LBCs (IC)

Mosey 1 lap, then back towards the flag for

• 20 x Freddie Mercuries (IC)
• 20 x Flutter Kicks (IC)
• 20 x Penguins (IC)
• 20 x Toe Touches (IC)

Basics of F3 today, with a classic Dora

• 100 x Merkins
• 200 x Squats
• 300 x LBCs

Q Fail, as shoe came untied.  Nutria picked up YHC’s arse.

Mosey 1 lap, then back towards the flag for

• 20 x Freddie Mercuries (IC)
• 20 x Flutter Kicks (IC)
• 20 x Penguins (IC)
• 20 x Toe Touches (IC)

Football time.  Groups of 3.  1 PAX throwing, 1 PAX as receiver, 1 PAX as defender.  Sandlot football, best of 3.  2 completions, defender does an exercise.  1 or 0 completions, QB and receiver do exercises.  Interception?  Defender calls whatever they want.

Exercises:

• Merkins/Dying Cockroaches
• Squats/American Hammers

This was fun, but at the same time, the football faded into the darkness a lot.  Especially the blue and black one.  No interceptions, which was too bad.  Really, as we tend to do, most everybody did all the exercises each time, regardless of whether the passes were caught.

3 minutes to kill, let’s play everyone’s favorite game… “Catch the Bouquet”!  Stupid idea to kill time instead of Mary, Q throws the ball backwards over his head, and the PAX that catches it gets to call an exercise, then they get to throw next.  You can guess how it went.  YHC threw the ball 4 times before anyone caught it.  Nobody wants to catch the bouquet, even when it’s not really flowers or has the shackles of marriage attached.

Nantan and 1st F Q came through, and we ended up with:

• Sargento – Merkins (Really?)
• Roscoe – 8-count Bodybuilders

Back to the circle with little time left.  Put Urkel on the spot, and he called

• Dying Cockroaches (IC)

and time was called.

Announcements:

• 2nd F Lunch – February 16th – JR Cash’s
• Flat Rock Retreat

Prayer Requests:

• Watts Up & family
• Tesla & family
• Roscoe’s FIL & family
• Linus’s family
• Gumby
• Buckshot traveling

Joe Parker got the name “Bouquet” due to his eagerness to get hitched, influenced I’m sure by the stupid events of the day.

Moleskin:

Happy to have the chance to lead today.  Learned a lot.  Not all new guys are out of shape, as Bouquet showed.  I get caught up on being aware and ready to modify things easier, that I can miss chances to make things harder on the spot.

Lots of chances to learn.  Glad they keep finding me.

Thanks for the opportunity to lead.

Yabba Dabba Doo

Warm up

FNG present so Disclaimer was given by YHC.   We then proceeded with 5 core principals, kinda Whoopee style with some burpees, SSH, and some flutter kicks.  We then proceeded into…

Stations on timer, except the Tabata timer didn’t work with me. We carried on…

Round 1… 50 seconds of work 10 seconds to move and get ready for the next.

KB Swings

In place lunges

Slam ball

In place lunges

Man makers

Curls

1 min rest and repeat

Round 2

Upright rows

Lunges

Thrusters with medicine ball

Squats

Curls with reverse grip

1 min rest the repeat

Following that we did some Mary with various forms of madness then time was up. Nice to move around the AOs and see some people I don’t get to see much. Good work by all.

Nutria, hipaa, Bubba Sparks, Ralph (FNG), Voodoo, kapernk