Author: Breaker Breaker (Page 11 of 18)

A large crowd this morning, probably due to many starting the Christmas break early.

Some put in EC miles and one rucked, we all put in some miles.

The Pledge

COT

Announcements

Prayer Request

YHC closed with prayer

Breaker Breaker

YHC has posted at Folsom several times, but never Q’d a workout. So when Ball Joint was looking for Q’s in December, YHC took the opportunity to Q and cross Folsom off the list of AO’s to Q.  Next was to determine the beatdown, so what better way than a block party.

It’s 6:30am and time to get to work.

Disclaimer

Let’s mosey!  So we did a mosey to the park entrance and stopped at the main building. Wichita circled back to pick up the six and once everyone was accounted for, completed some exercises that went something like;

• SSH
• Don Qs
• Imperial Walkers
• Moroccan Nightclubs

The Pledge

Made a mosey back to the parking lot. Everyone grabs a coupon out of the back of YHC’s truck.

Now for the Thang!

With the coupon,

• Curls x12 I/C
• O/H Presses x12 I/C
• Squats x12 I/C
• Bent over Rows x12 I/C
• Chest Press x12 I/C
• 10 Blockees – OYO

Riffle carry to other side of parking lot and back.

That’s one round and we completed four rounds. Between each round, YHC spoke on each ring of the contrentica, The M, Shorties, Shieldlock & Whetstone, and the Mammon.

After the fourth round of blocks, headed up to the tennis courts for some suicides. Bear crawl across first court, sprint to the next court and continue to the far side of the tennis courts and then back.

Back to the parking lot for a little mary,

• Flutter Kicks x20 I/C
• American Hammers x20 I/C
• LBCs x20 I/C

COT

Announcements

Prayer Requests

YHC closed with prayer

Thanks Folsom for allowing me to lead this morning. Everyone put in some hard work.

Breaker Breaker

We all gathered the morning after the annual F3 Gastonia Christmas party and at least one PAX was feeling the side effects.

A few got in some EC miles before the 6:30am launch. Two rucked and the rest ran. Before finishing mile 1, last night’s BBQ started slowing YHC down. Fortunately the route selected passed by the tennis courts which had a couple porta – johns available. YHC took care of business while the rest of the PAX continued running and was able to catch them when making the turn by the baseball field. Finished the run feeling a little lighter!

The Pledge

COT

Announcements

Prayer Request

YHC closed in prayer!

Disclaimer

Pledge

Warm-up

Get out your kettlebells and let’s get to work!

Round 1 – 5 sets

• Merkins x 20
• KB Swings  x 25
• KB Squats x 20

Round 2 – 3 sets

• O/H Presses – x12  I/C
• Curls – x12 I/C
• Chest Presses – x12 I/C
• Bent Over Rows – x10 I/C
• Pull Throughs – x10

Round 3 – 3 sets

• Butter Fly sit-ups – x20
• Flutter Kicks – x20 I/C
• American Hammers – x20 I/C

COT

• Announcements
• Prayer Request

YHC closed us out in prayer!

Thanks men for allowing me to lead! As always an honor!

Breaker Breaker

Well, YHC signed up to Q The Goat prior to the foot issue. What does the wienke look like with no running /high impact exercises involved? Why not a coupon workout? Bring the Bunker, Bulldog, and Pain Lab to The Goat. Great idea Breaker! Also gives YHC an opportunity to work on cadence call.

It’s 5:30am and Tesla is rolling in hot as usual! Time to get to work.

Disclaimer – No FNGs so abbreviated.

Warm-up

YHC loves to warm-up with SSH, but not today due to foot issue.

• Don Qs x 15 I/C
• Imperial Walker x  15 I/C
• Moroccan Nightclubs x 20 I/
• Telsa’s stretch, reaching for the sky

The Thang

In the back of YHC’s p/u truck, was our favorite, The Cindy’s. Each Pax grabs a cindy and then lines up on Main St for the called exercises. At this point, the PAX were very happy and pleased with what was in store for them! 🙂

Curls x 10 I/C

O/H Presses x 10 I/C

Squats x 10 I/C

Chest Presses x 10 I/C

Blockees x 5 OYO

Rifle carry the cindy down mainstreet to the post office and back.

Rinse and repeat 5x

Next – grab a spot on small brick wall by the bike racks

• Dips x 10 I/C
• Derkins x 10 OYO
• Dips x 15 I/C
• Derkins x 15 OYO

Form a circle and all on your six for some Mary

LBC x 20 I/C

Flutter Kicks x 20 I/C

American Hammers x 20 I/C

Rinse and repeat but x 15 I/C

Side plank hold for 80 secs on right and then flap jack to left side for another 80 secs.

Wow how time flies, it’s now 6:15am. Good work men!

COT

Announcements

Extinction Run on Nov 6th….Need more PAX to sign-up

Blood Drive in Belmont on Nov 11th, less than 50% of the available slots are filled. Need some PAX to sign-up and give some much needed blood. See Service channel on Slack for more details.

Christmas party December 11th.

Prayer request

PAX on IR, looking for jobs, and dealing with issues.

YHC took us out in prayer.

Thank you men for allowing me to lead you this morning. There are things I am working on to become a better leader. Recognizing your weaknesses and doing the things that make you uncomfortable overtime, enables you to overcome those weaknesses and makes you stronger.

Breaker Breaker

Men of F3 should be preparing daily for the unexpected so that we are prepared for the unexpected. Well, that didn’t happen to YHC this morning.  16 PAX came out in the gloom to get better. No FNGs, brief disclaimer, so let’s get started.

Warm-up

YHC had a new warm-up for the PAX but couldn’t get it started correctly and keep the right cadence – no practice; not prepared

Finished off with a few more warm-up exercises.

The Pledge

The Thang

Mosey to bottom of hill at main school entrance for some hill work.

Uphill broad jumps x 10

Uphill Walking Lunges x10 per leg

High Knees (10x) + Burpee (5 reps)

Sprint uphill for 10 secs

Rinse and Repeat 3x

Mosey to round a about for some more exercises

Jump squats

Jumping in and outs – didn’t go over very well with PAX, trying another new exercise w/o practice = Not prepared!

Mountain Climbers

Bridges

Mosey to the school  for some more crazy exercises

Crab alt toe touches – new exercise w/o practice = Not prepared!

Mike Tysons – attempted to do it in cadence which was no previous practice = Not Prepared!

Side plank Opposite knee to elbow crunch – really screwed this on up (No previous practice = Not Prepared!)

Almost 6:15, so mosey back to Shovel Flag. 5 burpees for a train earlier.

COT

Announcements

Prayer Request

YHC took us out in prayer

So YHC wanted to try some new exercises  but didn’t put  wienke together around 8pm the night before, not practicing the exercises and how they should be counted. I did not prepare for the Q, so was not prepared for the unexpected when I couldn’t demonstrate or execute the exercises myself.

The hill work was a HIIT, but things started going south after that. I do believe all put in a lot of work and got their money’s worth.

Thanks for allowing me the opportunity to lead this morning. I do promise to be better prepared for my next Q!

Thanks

Breaker Breaker

Disclaimer – No FNGs, abbreviated version

Warm-up

• SSH x 25 I/C
• Don Qs x 15 I/C
• Hillbilly’s x 15 I/C

The Pledge

Mosey around TRB and back to Shovel Flag for The Thang!

Time for some escalator;

Round 1:

5 burpees (tried in cadence) then run to other end of parking lot and back

Round 2:

5 burpees (OYO), 10 merkins I/C, run to other end of parking and back

Round 3:

5 burpees (OYO), 10 merkins I/C, 15 LBCs I/C, repeat run

Round 4:

5 burpees (OYO), 10 merkins I/C, 15 LBCs I/C, 20 CCDs I/C, repeat run

Round 5:

5 burpees (OYO), 10 merkins I/C, 15 LBCs I/C, 20 CCDs I/C, 25 American Hammers I/C,  repeat run

Round 6:

5 burpees (OYO), 10 merkins I/C, 15 LBCs I/C, 20 CCDs I/C, 25 American Hammers I/C, 30 long slow squats,  repeat run

Round 7:

5 burpees (OYO), 10 merkins I/C, 15 LBCs I/C, 20 CCDs I/C, 25 American Hammers I/C, 30 long slow squats,  35 mountain climbers I/C, repeat run

We have about 5 minutes left, SSH, Flutter Kicks and then finish off with 5 burpees OYO…

About this time, YHC’s HOT M pulls up to start her day at school. All PAX give her a big welcome, “Good Morning Mrs Breaker Breaker” as she is entering the building.

COT

Announcements – Convergence on 10/2 with some 3rd F afterwards (Pre-Blast coming), JJ5k on Sept 25th, and Extinction run in November

Prayer requests – The country and people with COVID

YHC closed in prayer

Hard work was put in by all PAX. Thank you for allowing me to lead you all this morning!

Breaker Breaker

This YHC’s first time posting at Old School so why not Q it! With F3 Dads at Folsom and F3 Dads camp in Lake Wylie, YHC knew the crowd would be light. Def Leppard was at F3 Gastonia 2nd F happy hour Friday night and assured YHC he would be posting at Old School for support. Gave him a thumbs up and said see you in the morning as he was leaving. YHC also posted on Slack there would be some EC running and Slaw HC’d.

Saturday morning: After EC run, we had about 12 mins before bootcamp started. As it got closer to 7am, it was still only Slaw and YHC. About 6:58, Wirenut shows up and now its work time but no Def Leppard.

Warm-up

• SSH
• Don Q’s
• Imperial Walkers
• Stretching

The Thang; 

Time for some round and round workout….We stay in the parking and move to one end.

Round 1 – 5 burpees and then run to end of parking lot and back

Round 2 – 5 burpees, 10 merkins, and then run to end of parking lot and back

Round 3 – 5 burpees, 10 merkins, 15 LBCs and then run to end of parking lot and back

Round 4 – 5 burpees, 10 merkins, 15 LBCs, 20 CDDs  and then run to end of parking lot and back

Round 5 – 5 burpees, 10 merkins, 15 LBCs, 20 CDDs, 25 squats  and then run to end of parking lot and back

Round 6 – 5 burpees, 10 merkins, 15 LBCs, 20 CDDs, 25 squats, 30 sec planks  and then run to end of parking lot and back

Round 7 – 5 burpees, 10 merkins, 15 LBCs, 20 CDDs, 25 squats, 30 sec planks, 35 american hammers  and then run to end of parking lot and back

Round 8 – 5 burpees, 10 merkins, 15 LBCs, 20 CDDs, 25 squats, 30 sec planks, 35 american hammers, 40 o/h presses while in squat position and then run to end of parking lot and back

Round 9 – 5 burpees, 10 merkins, 15 LBCs, 20 CDDs, 25 squats, 30 sec planks, 35 american hammers, 40 o/h presses while in squat position, 45 mountain climbers and then run to end of parking lot and back

Round 10 – 5 burpees, 10 merkins, 15 LBCs, 20 CDDs, 25 squats, 30 sec planks, 35 american hammers, 40 o/h presses while in squat position, 45 mountain climbers and 50 zombie walks and we were done!

COT 

Announcements -JJ5K and Labor Day Monday combined workout in McAdenville at 7am

Prayer Request – Country, Afghanistan, Westside’s dad, school starting back, teachers, students, and safety, Stump, a friend of Wirenut’s, and his family which all have Covid. Slaw’s neighbor who unexpectedly pass away.

YHC closed in prayer

Breaker Breaker

First time at Mt Hollywood in a while, so no better way than to Q it. At first YHC thought there would be a repeat of The Goat a couple of weeks earlier since it Freon and Pillager were the only ones there so far. With only a minute or two to spare, a few more PAX showed up. It’s 5:30am and time to get to work.

Warm-up

• SSH
• Don Qs
• Moroccan Knight Clubs
• Stretches

The Thang – Bubba Sparxx stays back for his upper body workout due to his foot issue while Pillager ran

Mosey down to BB&T parking lot for 10 burpees, 10 merkins, and 10 squats. Mosey out of parking lot and start down Main St and every 100 – 150 yards, stop to repeat the 3 exercises scaling down from 10 reps to 1 rep. We finished up on side street by elementary school and then continued to mosey back to middle school parking lot. Now for some 11s work in the parking lot.

10 SSH  -1 American Hammers

down to 1 SSH – 10 American Hammers

Finish out with some stretching.

COT

Announcements; F3 Dads, 8/21 at Folsom, Labor Day Monday combined workout at 7am in McAdenville (Sandlot and Mt Hollywood closed), JJ5K – 9/25,

Prayer Request – Pillager and his M, Whoopee’s 2.3, Sister Act’s 2.0, Linus’ father, and Roscoe’s father-n-law

YHC closed out with prayer

Breaker Breaker

Warm-up

Mosey to the playset for a modified Murph

5 Pull-ups

10 Merkins

15 Squats

Run a lap

Rinse and repeat 10x for a total of 50 pull-ups, 100 merkins, and 150 squats and 2 miles of running

Circle back up on black top for a round of Mary

COT

Announcements

Prayer Requests

YHC closed in prayer

Breaker Breaker