Month: December 2023 (Page 10 of 12)

Disclaimer:
Pledge:
Warm Up:
SSH – 20 IC
Squats-10 IC
Merkins-10 IC

Mosey to Martha’s, I’ve got a bad idea I want to try.

Shoulder Burn:  Partner up;  Partner 1 does CDD’s and Partner 2 runs a distance and back.  Rinse and repeat, aggregate total of 250.
Rinse and repeat with 200 Moroccan Night Clubs and 250 Overhead Claps.

Triple Nickel:
Squats and Jump squats crossing parking lot, all reps 5 times.

Picnic Shed:
Lindsey’s – 30 dips and 10 derkins/merkins (as I modified, mainly I didn’t have much room between the tables).  Run a short distance.  20 and 20, run.

Out to parking lot.  1/2 of the 8 of us (or 5 as Maybelline prefers) holds an Al Gore while the other 1/2 (or 3 of us as Maybelline prefers) runs a distance.  Rinse and repeat with plank.

Back to picnic venue for final round of Lindsey’s with 10 dips and 30 merkins.  Run.

Then back to parking lot for final rounds with crab and 6″ holds.

20 LBC’s IC.

Back to Pelicans, time for 20 squats IC.

Time

Announcements:
JJ with Q at Labyrinth Wednesday, working on themed Q, show.
Beer Mile soon
2nd F Lunch at Hickory Tavern next Wednesday

Prayers:
Family
Simpson family
Nashville and areas hit by recent tornado.

Honored, Linus

Mindset:

spirit, souls and emotions- change starts from the inside out. change your mind it would change everything else

At least 6 F3 Gastonia PAX didn’t fartsack this morning, but I guess there were plenty that did.  Hate to see it.  In spite of a recent procedure on his 3rd knee, the Site Q still was able get up prior to 5 this morning and check in to make sure YHC was good to go.  Now that’s dedication.  But this isn’t what you or any of us came for.  You want to know what you missed.  So here’s what I remember…

The Thang:

• 15 x SSH (IC)
• 15 x Toy Soldiers (IC)
• 15 x Goofballs (IC)
• 15 x Imperial Walkers (IC)
• Tesla Stretches
• 10 x Mike Tysons (IC)

And we mosey around a couple buildings and come right back to the pavilion.  Up the steps (6 of them to be exact) and on our sixes for some core work:

• 10 x Double Crunches (IC)
• 10 x American Hamers (IC)
• 10 x Crab Marches (IC)

Plank at the top of the steps.  The goal from here is to do 5 Merkins at each step going down, til we get to the bottom, then do 10 Mike Tysons there, then plank for the Six.

“So kind of like reverse Deep Sea Divers?”

Excuse me, what’s that?

“You plank at the bottom, and climb with your feet.”

Interesting

So we did the reverse Deep Sea Divers, the 10 Mike Tysons, then some more core work

• 15 x Double Crunches (IC)
• 15 x American Hammers (IC)
• 15 x Crab Marches (IC)

These Deep Sea Divers sound like fun, let’s do those.  Then 10 more Mike Tysons at the top.  So 5 Merkins at the bottom.  Climb one step with your feet.  5 more Merkins.  All the way to the top, then climb to the top with your hands for 10 more Mike Tysons.  My Soccer Arms were gassed.  Called another round of core just to get a breather before running again.

• 10 x Double Crunches (IC)
• 10 x American Hammers (IC)
• 10 x Crab Marches (IC)

Then we were off to the big wall at FUMC, stopping at least 3 times along the way for:

• 5 x Skater Hops (OYO – Each Leg)

YHC called Skater Hops with the intent that the PAX get a good full squat and jump out of it.  Still had dudes lookin like they were dancing. You v You I guess.

At the wall, we did “2 Minutes of Uncle”, where we partnered up and PAX switched back and forth between 2 exercises at their leisure for 2 minutes.  Hold on as long as you can, then call “Uncle” when you can’t take any more.  First up:

• Wall Sits & Australian Mountain Climbers

Always a fan favorite

Next up:

• Crab Hold & Toe Touches

At this point, something that had died inside of YHC was expelled and the odor so bad that even Volt said something.  I never said why you’d say “Uncle”.

Round 3 was the worst.  2 minutes of just a straight wall sit.  Partners alternate Air Presses.  Coming off the wall, it was hard to even walk, but on we went to South St., stopping along the way for another 3 rounds of:

• 5 x Skater Hops (OYO – Each Leg)

Then another round of core with:

• 20 x Double Crunches (IC)
• 20 x American Hammers (IC)
• 20 x Crab Marches (IC)

Before ending the day with burpee suicides.  With time running short, we just did the burpees at the light poles and not back at home base.

• Run to a pole
• 5 x Burpees (OYO)
• Run back
• Run to the next pole
• 5 x Burpees (OYO)
• Run back

Repeato til time was called on the workout.

Great push by the guys today.  Especially Timeframe, who posted Thursday morning, Thursday night, then Friday morning.  Killin it in December is tough, though technically there’s never a bad time to push the rock.

Thanks, SA for the opportunity to get out and for the wake up call.  Get that knee right and get some rest while you can, because you know nobody will give you a break once you’re healthy.

Yabba Dabba Doo

You’ve heard of the BRR now we haves the BBR.  BOS’ Beer Ruck!

Twelve HIM including an FNG laughed at the weather forecast and joined YHC for a rucking good time.  This ruck was the final ruck of our 2023 Ruck Trifecta.  In case you have been missing in action this fall… #1 was the Crowders Mountain Ruck, #2 was the Half Marathon Ruck and of course the #3 was BOS’ Beer Ruck.   Two HIM accepted the challenge and completed all three of the “Trifecta” rucks.  Great work Anchorman, and Eh Y’all!

With an FNG in the ranks as we assembled YHC went through a quick disclaimer, counted off, and we were on our way to our first stop.  Mainstreet ruck through Christmas town towards Cramerton for a stop at Confluence, home to our Goat AO.   As thirteen men breached the doorway at Confluence we could see the terror in the beer tender’s eyes.  Of course, YHC mentioned there were 46 of us coming as we walked in the door.  Just kidding…  Beer started flowing and the Poker Ruck began.  Simple rules.  Buy a poker hand for $5.  Draw cards at each stop.  Best and worst hands win.  Our thirty minute stop was up time for the next leg, Cramerton to Belmont.  We crossed to the bridge to Goat Island and into the neighborhood behind and made our way to Stewart Cramer HS; home of our Storm AO.  We continued to the baseball diamonds around the outfield fence and onto the trails through Rocky Branch Park.  Even with the drippy weather we had lots of conversation and plenty of mumble chatter going on.  Our FNG even jumped right in.  Half way through the trail he announced he needed two beers at the next stop.  Through the trail and a couple of Belmont blocks and we made it to our second stop at Primal Brewery.  More hydration and a few snacks were consumed.  We had Water, Gatorade and maybe a beer, or two.   The guys were getting hungry but we couldn’t wait for the kitchen to feed us.  We pulled our poker cards, finished our drinks and grabbed our rucks to begin the final leg.  With popcorn in hand Balljoint was ready to roll.  Our FNG however, keeping true to his word popped out of the brewery with a fresh beer. He saw we were ready to move so without delay he poured his beer down his throat in one gulp.  Watchout Beer-Milers!  More on that later but you can imagine the names that are brewing for him now,  Belmont back to McAdenville.   We made our way back across Belmont, snaked our way through neighborhoods, and played a bit of Frogger making our way across Wilkinson Blvd.  Some PAX play in traffic safer than others.  The final push down McAdenville Road and we were back to our vehicles and the River Room to pull our final card, name our FNG and grab a group picture.  Conversation escalated towards the end of the ruck on what to name our FNG.  With some background and more conversation many of the suggestions were just to kind.   After watching that beer disappear “Deep Throat” evolved from conversations and was thrown out to the delight of the PAX…except the FNG.  Perfect!   We finished up Poker.  The best poker hand went to Tardi Gras with two Aces. He took home or left at the River Room $50 .  The worst hand went to Balljoint with a whole lot of nothing.  Still worth $10.

All in we had a good day with a great group of HIM.  Thanks for joining the fun!  If you didn’t join us, you should have. Not to worry though, we will do it again!

Til Next Time!

BOS

It’s that time of year again for the most CSAUP of all CSAUPs. The 2023 Beer Mile welcomes all participants and spectators for the most thrilling 5280 feet in sports. The details are below.

When? Saturday December 30th

What time? 11:00 at YHC’s hacienda, 4333 Winder Trail in Gastonia. We’ll have a briefing on rules and then head to the AO.

Participants are to bring 4 of their preferred 12-ounce canned beers to be consumed during the race. The following are allowed or a Sargento preapproved alternative. Must be 4.2% alcohol or above.

• Natural Light
• Ultra
• Miller Lite
• Coors Light
• Bud Light (if you’re like that)

We’ll have burgers and dogs afterward and hand out awards for:

• fastest racer
• best costume
• best spectator
• best sign

Please HC to YHC and get ready for the most awesome event since last year’s Beer Mile. If you know, you know. See y’all there!

Time to fly 5 by 5.

Gumby began the workout with a warm up routine complete with stretches that a certain doctor ignored ( one day even he will will find value in stretching those joints and ligaments)

No more wooden nickels.

Assemble and collect coupon, meet handicapped parking lot where I continue another warmup

Cue the music ….. Nickelback

50 IC imperial walkers
25 arm circles forward
25 backwards
50 squats
25 lunges forward
25 back
50 SSH single count

Rub two nickels together, try to get them to mate ( paraphrased)

Now

25 curls
10 overhead presses
10 squats
5 kettlebell swings
5 box jumps

This was main event but would diminish curls by one and at each multiple of 5 do another subroutine

Go on down to the 5 and dime.

Instead of four corners or triple nickels we did 5 corners ….. ish.
5 merkins
5 side lunges ( lunge to each side for 1 count)
5 flutters
5 lbcs
5 burpees in center

If I had a nickel for each time……

Prayers and concerns for Turtleman, niece running her first ever marathon today Kiawah Island, others

I am Stephen Sobota ….. one last time 55 … Clavin!

0230 – YHC wakes up with a gut-busting pain.  Send a text to the Site Q, “20% chance I make it today.  Stomach.”  Alarm’s still set.  Back to sleep.

0350 – Alarm goes off.  Eh.  Never called out on a Q and not wanting to start now.  Also, the words of the immortal People’s Champ were ringing through my head from Midoriyama the night before.  For all the accolades, he might be most proud of being the record-holder as the only PAX (that we know of) to, well, soil himself at two different workouts.  Well, can’t do it twice if you don’t do it once.

0417 – Text to Site Q that YHC is gonna give it a go

0430 – Frantic search for all black clothes.  Worst case, at least they won’t see it.  If their noses aren’t stuffy, they’ll still know for sure, as the air will be a different kind of fresh.

0455 – Arrive on site to a big crowd at Ground Assault

0500 – 11 PAX say the pledge.  4 ruckers head out on the usual route.  5 runners launch the Catchy Named Route.  2 PAX wait.

0501 – Sargento arrives to run with Buckeye and Quiche

What happened from there is anybody’s guess.  We all put in miles and met back for COT.

Strong crowd of 12 for a cold Wednesday morning at Ground Assault.  Glad I didn’t spend the morning washing the sand out of… well, you know.

Yabba Dabba Doo

20 PAX showed up for the BD and I had to adjust a little bit with a larger group. I hope your shoulders thanked you for it!

COP

SSH, LSSQ, Mountain Climbers, Zombie Walkers, Imperial Walkers, Willie Mays De Hays,

The Thang

Block Gauntlet with PAX in single file plank perpendicular to blocks.  First PAX drags block underneath and moves forward until all blocks are at the end.  R&R coming back.

Cheddar Shredder – All PAX shoulder to shoulder in single file.  Drop to plank. PAX on the end bear crawls around in front of the next PAX then drops for a Merkin.  Side crawl to next PAX and R&R. Continue until all PAX are in original position.

Rifle carry blocks to bball hoop and circle up.  Q calls out exercise while the timer rifle carries a 35, 45, or 55 lb plate of their choice to the top of the hill and back. Exercises include.

Swings, Overhead Press, Squats, Sumo Squats, Deadlift, Rows, Curls, Skull Crushers, Chest Press, WW 3’s, Big Boys with blocks, for 1 round

Finished with Irkins on the block to Bring Sally Up Bring Sally Down

COT