We did some stuff.
Month: August 2022 (Page 7 of 12)
It’s never fun the when the sweaty dude next to you calls out the exercise you had planned to lead, next. It’s hard to quickly pull out another righteous exercise when you’re already tired and depleted of sharp thought. Tough titties. Six shooters and heels to heaven aren’t that original anyway. What is original, is the final callout by Orangeman on this morn. It’s called the squat to merkin to jumping squat. He had us do 10 of those to end the onslaught of madness. Perfect choice.
Here how it went.
10 Merkins
10 Squats
15 LBCs
15 American Hammers
15 Mountain Climbers
20 Peter Parkers
25 Flutterkicks
Pledge
20 Kettlebell Swings
20 Squat, Curl, Press
20 Mountain Climbers
10 Merkins
2 Times
Stretches
Calf Raises
10 Cruncy Frogs
20 Freddy Mercury
45 Seconds ON
Lawn Mowers
Goblet Squats
American Hammers
Curls
Mountain Climbers
Peter Parkers
Flutterkicks
Calf Raises
20 Kettlebell Swings
20 Squat, Curl, Press
20 Mountain Climbers
10 Merkins
Mary
Announcements: F3 Dads, JJ 5k,
COT: Students, teachers, families, Sam Nisbet, Boss & Family
Today is the last day of Summer before kids go back to school. It’s also the last day I’ll be able to stay for a full workout during the week until next Summer (unless there’s a holiday or vacation). What better way to commemorate this than by running around a soccer field with a football (a semi-real one, not a soccer ball) and try to burn some calories in a different way.
The first time I played this game was with Swimmer. We ran around for 45 minutes and managed to somehow run the equivalent of a 5K. Now, I am fairly certain we did not do that this morning, but I think we still had some fun… and that was one of my two goals (1) Have Fun… 2) Burn as many calories doing it).
Warm Up:
20 Side Straddle Hops
15 Hillbillies
5 Burpees!
Tha Thang:
Mosey to the soccer field
Frisbee football with a small light up football… in the dark…
How hard could it be? Maybe I should have told them to tap the ball to light it up before throwing it. ¯_(ツ)_/¯
On the way back to the COT we did:
– 20 Mountain Climbers in cadence
– 25 Merkins in cadence (or some semblance of arms out and lowering your body to the ground and back up if you were me, or one of the Pax that couldn’t stop laughing long enough to do some movement)
– 20 Flutter Kicks in cadence
Moseyed to the light at the entrance to the tennis court parking lot and repeated the same circuit.
Moseyed to the COT to finish up with some Mary.
Pledge
Announcements:
– F3 Dads this weekend (20th) at the Yank
– Wednesday is 2nd F Lunch at Viva Tequilas in Gastonia (near Down Town)
– Sept 1th is the 50 miler CSAUP – Get on Slack to sign up
– Hot Tub Installation Party at Bed Pan’s house… he’ll let us know if needed.
Prayer Requests:
– Big Pappy
– Huck
– Linda Parker – Hacksaw’s Mother
– Huck
– Turtle Man
– Striper’s Brother
– GearWrench’s Brother
– Sarlaac’s Daughter
– Medicine Woman’s Cousin’s Family and His
– Achey Breaky’s Uncle and the Ryan Family (loss of Achey’s mentor and friend at his last job)
The boot campers left after Gavel led the group in a warmup. YHC decided to do an additional warm up.
15 SSH IC
15 Imperial Walkers IC
20 Squats OYO
5 Burpees
Fellowship mosey to corner of the bunker. We used each corner for the workout this morning. We did two rounds of an excalator.
10 Merkins
20 Big Boys
30 Monkey Humpers
40 Mtn Climbers
We lunged walk the long side of the rectangle and bear crawled the short side.
With the escalator complete and back at the start we continued using the 4 corners for 2 rounds of
Corner 1
30 SSH
20 Squats
10 Merkins
Corner 2
30 Flutters
20 Reverse Lunges
10 Merkins
Corner 3
30 LBC
20 Burpees (Round 2 Omaha to CDD)
10 Merkins
Corner 4
30 Freddie Mercuries
20 Plank Jacks
10 Merkins
By this time, the PAX were concerned that they were so close to 200 Merkins that we gathered up our stuff and stopped along the way back to the Yank to complete the remaining 40 merkins to end up with 200 Merkins or 211 including Gavel’s warmup. We arrived back to the Yank with time to spare, so we knocked out 5 Burpees, 20 Squats, then we did Flutters until time.
Gavel took us out with Pledge and COT.
Nine PAX kicked off the week at Mt Hollywood this morning.
Started with Pledge. Warm up: ssh, toy soldiers, moroccan nigh clubs, imperial walkers
Telephone poles: run down the road from Ida Rankin to downtown with stop for various exercises at each telephone pole
Dora: run dora on the big hill, 100 diamond merkins, 200 squats, 300 flutters
Centers: Pax rotate through designated workouts written in parking spots, 20 reps each lunges, hammers, merkins, monkey humpers, LBCs, Mike Tysons, squats, mountain climbers, arm presses with bricks, crunchy frogs, flies with bricks
Return to Middle school for some Mary
announcements: 2ndF lunch on Wed at Viva Tequis in downtown Gastonia, PT Test 8/27 at Gashouse, JJ5K sign up opens Saturday, F3 dads at Fighting Yank 8/20, CSAUP planned for 9/10
prayer requests: Virus’ daughter, Pillager M and baby, Boss’ Dad, Bubba’s M’s friend
Looks like we might get some rain for the bootcamp.
It’s 5:30am and time to get to work! We had three that went out running for that time of year, marathon season.
Warm-up
Mosey to Four Corners Church parking lot; 5 burpees, 10 merkins, 10 squats. Now it starts to rain…fortunately not too hard.
Mosey to American Legion for the Pledge and 21 merkin salute.
Start a mosey back towards Eagle Park, stop at entrance to school for some exercises; 5 burpees, 10 merkins, 10 squats
Mosey to lower Assembly St in Eagle Park. At the water fountain, 10 step-ups per leg, run up hill to Lexington St for 10 merkins, rinse and repeat until YHC calls time…..After four laps, time to head back to shovel flag.
Runners met up with group and finished up with 5 burpees and some mary.
COT
Announcements
Prayer Request
YHC closed out with prayer
That was a tough workout and work was put in by all PAX. As always, thanks for allowing me to lead you this morning!
Over and out,
Breaker Breaker!
5:30am and time to get to work!
Disclaimer – No FNG so it was brief
Warm-up
The Thang:
Three Circuits of 11s w/o any running
Circuit 1
- 10 Merkins
- 1 Deadlift w/KB
- 9 Merkins
- 2 Deadlift w/KB
- and so on until
- 1 Merkin
- 10 Deadlift w/KB
Circuit 2
- 10 Squats
- 1 KB Row (per side)
- 9 Squats
- 2 KB Row (per side)
- and so on until
- 1 squat
- 10 KB Row (per side)
Circuit 3
- 10 Skaters
- 1 Plank Jack
- 9 Skaters
- 2 Plank Jack
- and so on until
- 1 Skaters
- 10 Plank Jacks
Five Rounds
- Curls x 10 w/KB
- O/H Presses x 12 w/KB
- Squats w/KB x 12
- Chest Press x 12 w/KB
- Step-ups
- Dips
COT
Announcements
Prayer Request
YHC closed in prayer.
Thanks Amigos for allowing me to lead this morning, as always, it was an honor!
Over and out,
Breaker Breaker!
7 men scattered from the Harris Teeter for some exercise. 6 stayed for QSource to discuss Trust.
Warm Up:
20 Side Straddle Hops
15 Hillbillies
20 Seal Jacks
15 Imperial Walkers
5 Burpees!
20 Forward and Backwards Claps…
5 Burpees!
The Thang:
Mosey to the brick steps… 20 calf raises each of the 5 steps.
Mosey to the Gazebo-looking bench
25 Merkins:
– Wide Arms
5 Burpees!
25 Merkins:
– Diamonds
5 Burpees!
25 Merkins:
– Planch
5 Burpees!
We did 20 dips mixed in there somewhere for a couple of rounds/sets.
REPEAT!
Mosey to track!
In and Outs on the track for 4 laps – Speed walk the straightaways and sprint the corners.
Mosey back to the Gazebo-looking bench for one more round of all of the merkins, some dips, and a few squats for good measure.
Hacksaw said he was at .98 of a mile after BP asked if we saw the sign that said 4 laps was a mile.
So, to get us all to a mile we moseyed over to the steps for 20 calf raises each of the 5 steps before moseying back to the COT for some Ab work with Mary.
The workout was pretty simple and the movements were easy, but that didn’t mean it wasn’t an effective workout. If you don’t believe me, just ask Mr. Jim Duggan and Mr. The Pan. While I consider them friends, and they may have just been being nice (saying it was a good workout), I think we all did good this morning and benefitted from the time running around a vacant park in the dark of the morning.
All I can say is, next time #showtoknow.
I’m Stogie, and I’m out!
Announcements:
– F3 Dads this weekend (20th) at the Yank
– Wednesday is 2nd F Lunch at Viva Tequilas in Gastonia (near Down Town)
– Sept 1th is the 50 miler CSAUP – Get on Slack to sign up
– Hot Tub Installation Party at Bed Pan’s house… he’ll let us know if needed.
Prayer Requests:
– Big Pappy
– Huck
– Linda Parker – Hacksaw’s Mother
– Bed Pan’s M and family (pray for his sanity this weekend with his 2.0’s birthday party)
A nice morning in the Gloom this morning as 9 PAX showed up to see what YHC had in store but most likely just showed up because that is there normal Monday routine.
It was almost bedtime the night before the Sandlot and YHC hadn’t worked on his weinke yet. With the perceived success of going into previous workouts from last week’s Q at the Goat, YHC looked up a previous random workout from several years back and got inspired with what would be today’s weinke.
No FNG’s so a brief disclaimer and then we got into it with YHC wearing a new color F3 Gashouse shirt.
SSHx 10, Squats x 10, Dive Bomber pushups x 10 and they were awful because the PAX couldn’t quite get the timing down. Whoopee however was excited and possibly impregnated the pavement so if you see a baby pop out of the second parking space in the corner of the Pelican’s Lot don’t blame me.
With that Q Fail we moseyed the long way to the lower lot of Martha’s House for some Colonel Trautman. Fortunately, at least one PAX knew the Rambo reference and here is what we did.
Run to the far light post for 20 merkins, run back to the median for 19 merkins, run back for 18 merkins, then back for 17 and on and on down to 1 merkin. YHC modified the distance to another 35 yards to aid in recovery. Most PAX got the last merkin and were hitting failure just at the right time all the way down. Simple but not easy…Defib and Captain Steubing were pushing the pace and a group of PAX stayed together. Great work!
Next we did burpee long jumps for about ten parking spaces.
Next we lined up for 40 shoulder taps in cadence. This was followed by ring around the parking island where we hold plank on the curb and one PAX moseys to the next PAX and tags in around the circle. Two laps of this and then we did the next thing.
The next thing was circle up for exercises. Each PAX calls 5 reps in cadence and then the next PAX calls the reps for the next 5 all around the circle for a total of 45 reps.
We started with Squats, then LBC’s, then we modified to 20 Bonnie Blairs, then 20 CDD’s.
We NUR’d a few parking lights and then skipped to the next light. Bonus points were given for skipping with Joy. Whoopee looked like he was doing an interpretive dance skip (think Snoopy when it snows).
We then moseyed back to the start and held heels to heaven for the last couple minutes for some sharing about suicide prevention.
Prayers for Whoopee’s Uncle
Kids, teachers, Parents
Bos’s Dad and family in the Motor City
JJ’s Aunt and a broken hip
Praise from Cinderella for God’s faithfulness and answered prayers
Gentlemen, we have a 50 mile relay coming up. Defib is on the Q. The signup will be out shortly. Please take advantage of this local event as bonds are strengthened and grit is demonstrated.
Always an honor to lead!
Roscoe