Month: December 2022 (Page 2 of 11)

As many of you know, YHC shares his birthday today with a twin brother, Siri. It also means that instead of each Pax pulling 58 reps of everything, two Pax can share with 29 to get to the required 58. And being on the 29th is just another bonus. Here’s how it went this morning.

After the pledge, a warm up of 10 reps I/C each of SSHs, imperial walkers, gravel pickers, Moroccan night clubs, and merkins (not I/C). Add in 8 burpees strategically placed in the middle and 58 was counted.

With an easy mosey to the back parking lot of the Goat, lunge walking the two bridges, the Pax was ready for the Thang.

Pair off, like twins, in the middle of the parking lot. Each Pax as a team will perform 58 reps, 29 each. Between each exercise, run in opposite directions to the end of the lot and then back to meet in the middle to perform the next exercise.

Set 1, core: WW1s, American Hammers, Freddy Mercs, Six Shooters, LBCS

Set 2, legs: Squats, Jump Squats, Sumo Squats, Calf Raises, Bobby Hurley’s

Set 3, upper: CDDs, Werkins, Merkin Jacks, Overhead Claps, Fox Holes

Just enough time to mosey back to the flag for a little Mary and COT.

Announcements: Beer Mile in Cramer Woods (check with Sargento), 12/31 @ 10:30am; Pushing Rocks Challenge, weigh in 12/31, start 1/1/2023

Prayer Requests: Huckleberry and Turtle Man, Slim Shady’s Dad, Tooth Fairy’s Dad, Bubba Sparxxx’s M, air travelers, and the residents of Buffalo.

YHC took us out. It was an honor to lead -Orangeman

Me and the kids were getting ice cream and the thought crossed my mind wonder who has the Q at Folsom in the morning 🤔so I googled up f3 gastonia and much to my surprise it said open Q. That can’t be right there’s never an open q at Folsom. So I asked gear wrench on group me and he confirmed yeah it’s yours if you want it. Sold! So here’s what went down.

warm up:ssh, gravel pickers,squats,mountain climbers,merkins, air presses all x 10 IC and 5 burpees

bottom shelter:triple nickel pull ups and split squats. Apparently gear wrench doesn’t know what triple nickel is rookies 😏.

mosey to block pile : on the way 3 kraken burpees at each pole

blocks: 200 curls 175 squats 150 oh press 100 merkins 25 reps then ran 50 yards and continued working towards total reps we omahad on the oh presses to make sure and get the merkins in for gear wrench 😆

wire nut acted as a motivational speaker for the pax during block work. Giving tips on squat form and what not 😁. SA didn’t shut up the whole time accusing Wichita of half repping 🙄 Wichita was too busy smoking SA’s a$$ 😆 good times were had by all that’s all we had time for we returned to the cot pledged prayed and I shared averse and some words.announcements were shared.

prayer requests: wirenuts dad and family ,Stogie family with Covid, Huckleberry and his dad ,tooth fairy father in-law,turtle man

It was a pleasure and privilege to lead this morning men thanks for the opportunity and hard work 💪🏻

See for yourself.

Warm Up:
Arm Cirlces [front & back]
Moroccan Night Clubs
Slow Squats
Merkins
LBCs

Grass Pickers
Stretch to right, then to the left
Quad stretch

Merking/KB pull through 10
Montain Climbers 10 IC
Merkins 10 Single Count
– shoulders burnt –

Goblet Squats
KB Swings 20
Around the World 10 – each direction
Halos 10 – each direction
Arm extensions 10

To the Bench
Lunges 10 per leg
Dips 15 single count
KB chest press 15
KB 1 arm pess 10
KB 1 arm pess 10
Calf Raises

Couple of stretches
Mosey around the lot, one armed KB Waiter Carry

Then this:
LBCs
Flutterkicks
American Hammers

Back to that:
The Bench
Lunges 10 per leg
Dips 15 single count
KB chest press 15
KB 1 arm pess 10
KB 1 arm pess 10
Calf Raises

Mary with some:
LBCs I think
Windshield Wipers
Michael Phelps

It was chilly and we had no coffee. If you wanted coffee, there were other AOs advertising this. I promised burpees and that’s what was on the menu.

I rolled in hot and thankfully Watts Up started the warmup on time. Cold weather and driving my daughter’s car this am with a frosted windshield took a little longer than planned. I finished the warmup with a few burpees as Nutria whispered sweet somethings in Watts Up’s ear that sounded something like “I hope we don’t do any burpees”. GAME ON BRITCHES!!! I mentioned something called a burpee war, but didn’t feel like we had enough PAX to pull this off so I’ll save that for another time.

Mosey across the street for some step ups….how many??? Until I say so. We did about 50-ish with a little mumblechatter then headed to Gastone’s Hill. On the way we stopped at the first light and I asked for some exercise “suggestions” from the peanut gallery….whatever they said, I was not listening because all I could think about was burpees-2 at each light until we got to the hill. Once at the hill, head to the top and 2 burpees at each mailbox on the right, mosey down. Back up with 3 squats at each same mailbox I think. Mosey down and on the way I thought of something fun to play called ” What’s it worth?” Each pax counts the number of items of clothing (socks=2, shoes=2, hat=1,…) then add them up. Most everyone had about 14-ish. That was number of burpees you got to do. Here’s the kicker-take whatever clothing you want off and you don’t have to do that burpee. Lose the hat, could do 1 less burpee. Both shoes off, 2 less burpees. Get naked, no burpees. Fortunately,  no one took any clothes off and everyone just did burpees. Next time, need to assign more burpees per item of clothing. I think 3-4 would probably encourage some more reflection before starting burpees. We nurred up 1 lap and moseyed down. At some point we did 52 burpees (or more) as a group. The idea was do as many as you wanted per person, and the last person had to finish the rest until total of 52. I volunteered to be last and the guys took it easy on me. Between Nutria and Maybeline I probably wouldn’t have had to do much at all.

I can’t really remember everything we did and in the correct order, but above pretty much sums it up. Basically, we found ways to do burpees and ran up the hill a few times. It was close to time so we headed home with squats at each light going home. We hit the pledge then COT then hit the road.

The guys pushed hard this am. I know no one there was really excited about burpees….well, maybe Maybeline and Nutria…..and I was just a little. But everyone came this am knowing burpees were on the menu and put in a great effort. And fortunately no one got naked for the “What’s it worth” game. Good thing I was not in Folsom this morning. Could have been ugly….hairy and ugly.

thanks guys-Whoopee

9 of us thought it would be a great idea “and it was” to come out this morning.

Only Folsom would have Santa who surprisingly said this weather was warm to him, come and put in some werk before Christmas.

We did the 12 days of Christmas.

It was fun gifts were given and frozen beer was frosty.

Prayer request, several

announcements: check slack and make sure all pax are on slack.

the Bed Pan is Full,

‘Twas the first day of Christmas and GearWrench said to me BRING the PAIN. So here we are. This will be my first Q at Folsom in quite a while so whatever will we do.

We all know I’m not the fondest of long boring drawn out nonstop cardio sessions. I like circuit workouts and I prefer quick intense circuit blocks with short active recovery blocks between. This way I can get the old ticker to ticking rather quickly and then push all that blood and oxygen straight into the muscles, nerves and joints that need it.

Here’s how we did this.

A – BLOK. Quick warmup to get the blood flowing then some stretching to get the joints ready for the work to be done.

B – BLOK. A declining circuit of SSH IC and Mike Tyson’s OYO. 25/10, 20/4, 15/3, 10/2, 5/1. We finished the round with one last set of 5 Mike Tyson’s and a slow recovery mosey (just enough to keep HR up) to the Folsom Block Pile.

C – BLOK. Now begins the real Block work. Erbody grabs their favorite Coupon and completes 5 rounds as follows.

10 – Thrusters, 10 – Curls, 10 – Sumo Squats, 10 – Tricep Extensions, 10 – Blockies and finish each round with a 40 yard run. 1 min active recovery and setup for next circuit we’ve got one last push to the finish.

Tha D – BLOK. This one would require a partner. I had intended to do a little DORA 123 but quickly had to OMAHA out due to time. We did however get in several rounds of Incline Merkins and Box Squats both of which were performed on the blocks while the partners rifle carried their blocks aimlessly around the horse barns. We then put the blocks up and had a slow recovery mosey back to the Flag just in time to finish things off with the Pledge.

TIME

Announcements

Beer Run, Convergence maybe

Prayers

Turtle Man, Huck and his family, Mayor’s bum shoulder and knee, My family, and prayers for all the PAX in all the regions.

Thanks for the hard work men. Thanks again for hitting me up GearWrench.

Before I end this BB I’ll just say The Christmas Season should be a time to celebrate and rejoice all that the LORD has done and will continue to do for us. I will do just that. At the same time we need to remember a lot of us men are going through difficult times and situations. So in your next COT look left and look right and just say a prayer for the men around you. Thanks.

YHC was in Greenland a few years ago. February 2009 to be exact. Saw the first sunrise over Thule on 2/14 that trip. You don’t want to vacation there. Trust me on that one. It’s dark, it’s deadly cold, and they have signs with polar bears on them that say DANGER: THIS ANIMAL WILL HUNT YOU, KILL YOU, AND EAT YOU! First thing that happened to me when I got there in -26 degree wind chill was head to the base supply depot and be issued a parka. I needed it.

So Saturday was literally a blast from that past. YHC, Tiger, and Breaker headed out on a EC ruck just to see what the cold was like. It was ok until we got the wind going. My default was no matter what I was not going to get anyone hurt in those conditions. So YHC defaulted to some movement to get us the best workout we could and not be exposed to the wind. So when 7 am came YHC got Breaker to take the blocks down to the parking deck in East Berlin (the new F3 name for the apartment complex at the Chronicle Mill). Sargento had led us down there the week before on an EC ruck and we figured this was a good spot to escape extreme conditions. And 9 degrees with a stiff wind certainly qualifies as extreme. So we moseyed over from the Yank and here’s kind of what happened:

COP:

SSH X 20

IWs X 20

Gravel Pickers X 20

Grapevines

Mtn. Climbers X 20

DORA 1-2-3, Partner up guys!

100 Blockies – P2 runs over to the complex and back. watch the ice patches!

200 OH presses – same as above on P2-P1.

300 Swings (this one was the rough puppy!)

Time for some Bull in the Ring. The way we do this is take the sandbag and lift it up over your head if you’re in the ring and throw it over your head (if you can), rinse and repeat 5X.

Time for some weight and wall work. get a coupon, ruck, or KB (we had enough for the 10 of us) and put it over at the parking stop. Wall sit. Then we do 10 hip slappers, 10 donkey kicks, then bear crawl over to the stops and do 10 dead lifts. Burpee broad jump back to the wall. Rinse and repeat 3X.

Time to wrap it up. Ring formation, SSHs and burpee on the call. Went through this @ 12 times.

Cleaned up the blocks and weights. COT in the deck.

NMM:

Yeah as Tiger said at coffee “glad that S–t’s over”. Spoke for every damn one of us. But we showed up, we did it and we did it as much for each other as anything. And that’s the real lesson here. Staying in and not out as Big Ted would have said “getting it on you” would have been permissible. Except to us. We don’t, we can’t roll that way. You have to take things on and bust through them. The guys who showed up here today are the reliable ones. They’re going ot lead and be the example when the chips are down. Not just when it’s nice and easy. We’re not about easy, We’re about strong.  And that means it’s going to test you. And if it’s a real test it’s physical, mental, and spiritual in nature. And you will likely experience failure  along the way. Which if it’s a tough test is OK. BTW, you’re going to have a significant portion of the population think you’re crazy or demean you for trying. Well, that just means they’re envious of your effort. Especially after you get back up. With any luck whatsoever they may actually get in the fight themselves! That’s when we can begin to claim some measure of victory over Goo Nation. And God knows we need that right now!

Would we want to do this again. Hell no! Would we do it again. Hell yeah we would! Because it’s who we have become. A better version of ourselves. I know I have. And I know a lot of you have.

Merry Christmas and Happy New Year!

Tesla