Author: Bubba Sparxxx (Page 7 of 8)

Six PAX, including YHC, showed up to do work at the Bulldog on a beautiful Tuesday Morning.

This was planned to be the 2nd episode of “Bubba Sparxxx’s Traveling No-Impact, No-Legs Workout for Core/Arms/Shoulders/Back/Chest” (BSTNINLWFCASBC, for short.)

Advertisement for “Traveling No-Impact, No-Legs Workout” on Slack.

Normally, this “Traveling No-Impact, No-Legs Workout” is designed to be a parallel, complementary activity to the normal AO’s workout, intended for YHC and any injured PAX who needed to keep weight off of their legs/knees/feet.

However, with 30 seconds remaining before Start, the Bulldog PAX mentioned that they had heard tales of the famous Traveling No-Impact, No-Legs Workout. They were so enticed by the promise of gettin’ their core and upper bodies swole’, that they decided that YHC should Q. YHC agreed, and walked back to the Official Vehicle of the “Traveling No-Impact, No-Legs Workout” and got YHC’s phone/Weinke, and the PAX got to work.

THE WARM-UP

Moroccan night clubs
Shoulder Presses
Arm Circles
Plank Hold

THE THANG

The PAX alternated through the following muscle groups, rotating through various exercises that are listed below.
Coupons were used, and depending on the PAX, were mostly in the 30lb range, and in either RuckPlate or Kettlebell form.
Each set consisted of anywhere between 15-30 reps of each exercise, depending on the exercise, and what YHC called.
All exercises were done in cadence, except Plank, which was timed.

Shoulders:
Overhead presses w/rucksack
Arm circles front
Arm circles backwards

Abs/Core:
Big boy sit ups (butterfly)
LBCs
Plank – long hold
Crunchy Frogs
American Hammers, but with and without coupons
Flutter Kicks with coupon overhead, arms extended

Arms:
Curls w/ coupons
Dips
Tricep extensions with coupon

Chest:
Merkins
Derkins
Werkins
Chest presses w/coupon

Back:
Upright rows with coupons
Dumbell rows with coupons
Overhead rows with coupon

Towards the end, YHC suggested to the non-injured PAX that they do some leg work, and Orangeman led them away, into the darkness, down the Bulldog driveway, lungewalking away from the school entrance. YHC stayed at StartEx and did some modified Squats while they lungewalked. It seemed to YHC that the PAX may have been taking a long break before starting their lungewalk back to StartEx. YHC provided some vocal motivation, and when they got back, we knocked out a few more exercises and reps, and then YHC called “TIME”.

COT

Announcements
F3 Dads

Prayer Requests
Whoopee’s daughter
Linus’ Mom
PAX on IR
Turtleman’s continued recovery
PAX searching for jobs. especially for the perseverance and patience required (YHC, included)

Pledge

Orangeman took us out in prayer

Name-O-Rama

Notes:
Although YHC had to withdraw from the physical part of the GrowRuck24 this past weekend in Charlotte, YHC was able to attend the GrowRuck leadership school and also participate in the Support Team. Even though Freight, Tiger, Breaker Breaker, Tesla, and the rest of the GrowRuck24 participants looked like they were horribly suffering from the wrath of the Cadres, YHC was suffering from major FOMO. In addition to having major FOMO, YHC was energized by the event, and is even more psyched about F3’s mission and being more involved in it. YHC is looking forward to the next GrowRuck, and would suggest that more Gastonia PAX give it a shot. (It’s so much more than just a difficult rucking event.)

Happy to grab the Q with these HIM today,
—Bubba Sparxxx

9 PAX showed up at The Storm and were introduced to the partner with whom they would spend most of the upcoming 45 min. As far as I know, there were no complaints about the assigned partners.

A Kotter, “Spork”, made an appearance after about a 2-year hiatus. (He’s obviously been staying fit since his last F3 post, though, including a 4-month-long hike of the entire Appalachian Trail. He recently got back from that hike, and still kept up with the PAX just fine.)

Some PAX got in some EC ahead of time, which included some running and also NUOS training in prep for the August 6th-7th GrowRuck.

No FNGs, brief disclaimer.

WARM UP———————–

Alarm Clocks; SSH (IC), Morroccan Night Clubs (IC)

THE THANG——————–

Mosey to the school entrance

Partner Stations
Station 1 – Burpees / Squats
Station 2 – CrunchyFrogs / SSHs
Station 3 – StepUps / MtnClimbers
Station 4 – Dips / Merkins
At each station:
Partner 1 does 10 Reps of Exercise 1, while Partner 2 does 20 reps of Exercise 2, then switch exercises. Repeat with 9/18 reps, 8/16 reps, down to 1/2 reps.
After each station, partners Run together up the hill to the Roundabout on Lakewood Road and back to the school.
Proceed to the next Station until all Stations have been completed.

Rugby Sprints
From Lightpole to Lightpole in the parking lot. Sprint, Walk back. We got about 4 reps in.

The PAX circled up for Mary, and knocked out one exercise, while YHC got his phone from the car.

COT———————–

Pledge

Announcements
Rocky Branch Park in Belmont is (re)opening on August 7th after major construction and improvements. Check it out! Go yourself, with family, on a bike, for a run, or for a walk.

Prayer Requests
Turtleman Recovery
Jobseekers
Safety for those who are travelling

Link to Name-O-Rama on Twitter

Dirt took us out.

—Bubba Sparxxx

The Region’s PAX may have read the recent headlines that the (unofficial) Burpee Ban had been lifted at The Ricky Bobby.

Cries of freedom were heard all through the land. The PAX repeatedly rejoiced today, in cadence, in proper 6-Count Burpee form.

WARM UP:

Alarm Clocks; Burpees(IC), Moroccan Night Clubs (IC), SSH (IC)

THE THANG

Mosey’d over to the field for:

Double Dirty 11’s
We started with 10 Mountain Climbers, 1 American Hammer, then a Run across the field, with a Burpee at the middle. On the other side we did 10 Alternating Leg & Arm Extensions and 1 LBC.

We made good use of the track for a Bataan Death March. This is similar to an Indian Run, but the last guy in the line drops for 3 Burpess, then runs to catch up to the PAX.) We did 2 laps of this.

Sargento did an extra set of 3 Burpees at the end for an unknown reason, although YHC had already given the instruction to stop. It’s possible that now with the Burpee Ban having been lifted, that an unexpected love for burpees may be setting in. However, at the same time, one has to consider that he was unaware of the upcoming set, which included a generous amount of burpees.

We re-used the middle of the field for:

Super-Fun, Still-Un-Named Routine (nothing catchy comes to mind, but maybe “4×10 Sprints”)
10 Burpees IC, 10 Ski-Abs IC, 10 Tuck Jumps, 10 Merkins IC
Rugby Sprint across field (hard run, then walk back)
We knocked out nearly 4 sets, then it was time to head back for about 1 minute and 30 secs of Mary.

Mary was short today, with only SSHs and LBCs.

Time.

COT

Announcements
F3 Dads at Gashouse this Saturday
The Global Leadership Summit @ the The Pointe Church. Aug 5-6
Spots still available for GrowRuck24 in Charlotte Aug 7

Prayer Requests
Nutria vacation safety
Uranus’ baby
Buckshot vacation safety

Name-O-Rama on Twitter

Sargento took us out.

—Bubba Sparxxx

On a fine Saturday morning in July, 16 PAX decided to take the red pill and got their day started right! We held a joint kickoff and warmup combining both the 9 Fighting Yank PAX and the 7 Bunker PAX.

DISCLAIMER
We had an FNG and also Tin Man back for his 2nd post, so YHC reiterated that neither Pockets nor YHC were professionals. Modify and adjust as necessary!

WARM UP:
10 Alarm Clocks; 10 Burpees(IC, 6-count), 15 SSHs (IC)
(There was some mumblechatter about Alarm Clocks, which bring nearly all the enjoyment of a burpee, but just in reverse.)

Pockets took the Bunker PAX over to the Pit. The Fighting Yank PAX came with YHC to Stowe Park.

THE THANG

Start at Amphitheater pavilion, Murder Bunny to top of the hill (no coupons, BTW). (Tesla informed YHC what this exercise is actually called w/o a coupon, but YHC couldn’t hear him because YHC was busy getting up the hill.)

Hill Bearicides
Start at the top of the hill.
Crawl Bear down to Stop #1, do 1 Merkin
Bear Crawl back up to the top, do 1 Merkin
Crawl Bear down to Stop #2, do 2 Merkins
Bear Crawl back up to the top, do 1 Merkin
Crawl Bear down to Stop #3, do 3 Merkins
Bear Crawl back up to the top.

Mosey to the Belmont Middle School Field for:

Double 11’s – On one side we did Mountain Climbers & American Hammers, run to the other side, and then we did Mike Tysons & LBCs.

Super-Fun, No-Name Routine:
10 Burpees (IC, 6-count), 10 Ski-Abs (IC), 10 Tuck-Jumps (OYO), 10 Merkins (IC)
Hard Run across the width of the field, and Walk back.
Repeato 5X.

Indian Run for a few laps.

Mosey down to the Pavilion for Mary, only to find out that the Bunker PAX had made their way over from the Pit. So, we did our Mary on the sidewalk adjacent to the Pavilion. Dirt called his Mary cadence so that the Bunker PAX (and all of Belmont) could hear. We got a little over 8 minutes of Mary in, before YHC called time.

Mosey up to the Fighting Yank for COT.

COT

Announcements
Freight’s Service Project Items: small comb or brush; gum, cough drops
The Global Leadership Summit @ the The Pointe Church. Aug 5-6
F3 Dads on July 17th

Prayer Requests
Tin Man’s neighbor, who will be undergoing cancer treatment

Slim Shady led us in prayer.

Name-O-Rama link:
Name-O-Rama

FNG Naming. We welcomed “Tooth Fairy” to F3. A former college Rugby player, he hung in tough today at the beatdown.

—Bubba Sparxxx

On Father’s Day Weekend, we welcomed the PAX and their 2.0s to “F3 Dads” at the Yank. There were 19 F3 dads, a whole bunch of veteran 2.0s, and even more 2.0 FNGs. The total was 56 for today!

Bubba Sparxxx kicked us off with the usual disclaimer, then we mosey’d up the hill to circle up at the Middle School field for a brief explanation from Nutria about what the 3 F’s are (kudos to the PAX whose kids knew them!). Next we jumped right in:

WARM-UP————————————————————-
SSH (IC), Merkins, Goofballs (IC)

THE THANG———————————————————–

“Kid Carry”
Carry your kids up the hill (as many hill reps as needed to get your kids to the top)
Kids do 5 Merkins at the top
Mosey Down, Repeato

Dads vs. Kids Races – from one side of the field to the other (the short way, which didn’t seem very short especially for the first race)
Loser of each race does 10 merkins counted by the kids, Lots of form critiquing:
– Race 1: Kids run, Dads bear crawl.
– Race 2: Kids run, Dads Nur (run backwards).
– Race 3: Kids bear crawl, Dads lunge walk.
– Race 4: Kids Nur (run backwards), Dads run….Finally!

“Family Indian Run”
Indian Run, but with kid/dad partners running together as a side-by-side unit. We made it at least one full lap around the track.

Circle up to hand out Nicknames to the 2.0 FNGs.

“Family Merkins”
Kids pile on Dad’s back. Dads then attempt Merkins, 10 reps

“Rock, Paper, Scissors” Run around and find a PAX or 2.0 and play!
Loser does 1 burpee each. Find another PAX or 2.0 and play! Repeato!

“Sharks and Minnows”
Line up on opposite sides of field. “Minnows” try to reach the other side of the field before being tagged by a “Shark.” Minnows that are tagged become Sharks in the next round.
Game 1: Dads are sharks, Kids are minnows. But, it only “counts” if Dads tag their own kids. After 3 rounds, there were a handful of kids who still hadn’t been tagged!
Game 2: Kids are sharks, Dads are minnows.

“Family Races”
Link up arms with your kids, and race the other families across the field.

“Kid Tricks”
Kids that volunteer to show-off (a cool trick, dance, cool move, or joke), get to send their dad running across the field and up the hill! Several Dads got sent up the hill as the kids were full of comedy gold:

Why does a cow shave? If it doesn’t, it’ll grow a Moo-stache!
What’s brown and sticky? A stick! Orange Man knew that one shouted the answer before Goofball had a chance to deliver the punch line. Nutria ran up the hill anyway.
Where do fish keep their money? At a riverbank!
Why do seagulls fly over the sea? If they flew over the bay, they’d be bagels!

There were more jokes than time, and Dads were getting tired of running up the hill. Good thing we saved this one ’til the end!

COT————————————————————-
Name-O-Rama
BOM (w/kids)

Drink and Snack distribution courtesy of Mayor. Thanks, Mayor!

—Bubba Sparxxx, Nutria, & Gavel

There were 15 PAX at the Storm on a beautiful June morning. We were glad to have Holyfield join us from F3 in Union County.

WARMUP——

Some Alarm Clocks, Burpees, Grass Pickers, Moroccan Night Clubs

THE THANG——

Mosey’d to the middle of the hill for:
BLIMPS (5 —> 30reps), IC mostly, followed by a high-effort run up the hill in between each exercise. (The hill somehow got steeper on the last run.)
Mosey’d back to the Stadium Gates for:
AMRAP, 15min, of the following set: 10 Burpees, 10 Ski Abs(IC), 10 Tuck Jumps, 10 Merkins(IC), and a Run across parking lot. (I think we got either 3 or 4 sets within 15 min, but I honestly can’t remember.)

Breaker trespassed into the stadium, because he found the main gate unlocked, to his surprise. I think I heard him urging the PAX to run Bleachers or some such thing. No one took him up on his offer today. He can always save that for whenever he Q’s at the Storm.

Mosey’d over to the School for 11’s:
10 Alternating Arm/Leg Planks, and 1 Mountain Climber. Continued on with the 11’s until Q called time.
Knocked out 5 burpees for the train.
Mosey’d back to the Start.

COT——

ANNOUNCEMENTS
Man-Up from 8am-1pm this Saturday, Forest Hills church. Sign up on Slack, via link from Pilgrim.
Q needed for The Bunker this Sat – Sargento has since stepped up!
Blood drive Red Cross
F3 Dads Sat. 19th at The Yank – workout alongside your kids!
GrowRuck Aug 6th-8th – Spots still available.

PRAYER REQUESTS
Turtle man’s recovery
Buckeye’s roommate recovery
Buckshot friend recovery
Sargento wife and son. Traumatic situation while dog-sitting
Breaker’s daughter’s job search
BOS’ friend was layoff and is job searching

PRAYER / B.O.M.
Pilgrim took us out.

The PAX put in a solid effort today! As always, I appreciate the opportunity to lead!

Name-O-Rama on Twitter

—Bubba Sparxxx