Author: Sargento (Page 15 of 30)

11 HIM showed up at the Storm for a beatdown of epic proportions. It went something like this…

Disclaimer

Warmup – stuff was did

Pledge of Allegiance

Mosey to the side entrance of the school where YHC explained The Thang

The WOODSHED!!! – A combination of a routine using specific exercises to be done in time with certain key words in today’s best popular music. What could be better???

W = Werkins – this was done to the hit “Joy and Pain” by Rob Base & DJ EZ Rock. Every time they said joy, pain, sunshine or rain, we did a werkin. Swole factor engage! Mosey around back of the school for the next hit.

O = One Arm Pickle Pounders -“Mother” by Danzig, a change of pace for this one. Hold one arm plank and do a One Arm Pickle Pounder every time he says Mother! Feel the burn!!! Mosey to the front entrance of the school.

O = Outlaws – Done to the classic party song “O.P.P.” from Naughty By Nature – you guessed it, hold 6″ and every time they say OPP, make a clockwise AND counterclockwise circle with your feet. Mosey to way down by the visitor entrance to the football stadium.

D = Dying Cockroaches every time Usher says “Yeah”. We also added continuous LBCs for extra work. Mosey to the side of the school again where the knobs are.

S = Step Ups to the beautiful and insanely repetitive song “Lovely Day” by Bill Withers. I read somewhere that they say Lovely Day over 70 times in this song. YHC suggested alternating legs to spread around the love. Get it? Mosey down around the practice soccer field to a random place.

H = Hillbillies were done each time Mark Morrison said “Return of the Mack”. We did something else every time he said “you lied to me”. What a B because she lied to him a LOT! Mosey to the start.

E = E2K which is an oblique crunch. I think we did this but it was rushed and I don’t recall the exact exercise I chose at this point. Anyway, every time Roy Ayers Ubiquity said Sunshine we did a rep during his less than famous but interestingly funky tune “Everybody Loves the Sunshine”. Check it out.

Time’s up. We didn’t get to the “D” in Woodshed, that’s why it’s only Woodshe. It was fun though. Even Tricycle was there. First time for HIM at the Storm.

Yep, Mayor was at Goat Island. He was chattering about all kinds of randomness as usual, broken parking pavement, the price of tea in China, etc. We did work nonetheless. This is what happened…

No FNGs. Still gave a disclaimer, kind of.

WarmUp – No goofballs, Don Quixotes, Patented R over L, pump fake to grass pickers.

Mosey down and around the block up to the secret parking lot for The Thang:

BOMBS – partner up. Partner 1 does the exercises, partner 2 runs around the building and back up the stairs.

Burpees x50

Overhead Claps x100

Merkins x150

Big Boys Sit Ups x200

Squats x250

This sucked a lot. Mosey down the street to the bridge to Goat Island.

Bear crawl across the wooden part. Karaoke to the other bridge. Karaoke back to the other side. Mosey back to the start due to time being up. Aye!

Announcements: JJ5K, Convergence in October, Bourbon Chase

Prayer Requests: Pillager family, West Side family

Thank you for coming out today men. It was awesome as always!!!

8 HIM beat the fartsack to start their week off strong and YHC had a plan. No running (at least not much)! 5:30 came and the disclaimer was given. This is what happened…

Pledge of Allegiance

Warm Up – the patented R over L, Don Q’s, Goofballs, Grass pickers

Mosey down toward the center of Martha’s House. We stopped at a conspicuously flat and open spot in the parking lot for everyone’ favorite ab blaster song, Bring Sally Up. Score!

Move from there to a grassy area close by for The Bruce Lee in which we did 20 reps of each and 3 sets of each.

• American Hammers
• Leg Raises
• LBCs
• Heel Touches
• Crunchy Frogs
• 100s – this was from the exicon on the F3 website which didn’t have an explanation. Even Flintstone didn’t know what it was so I asked for a substitute. I can’t remember what the substitute was.

After that swoletastic routine we took a fellowship mosey over to the parking lot with curbs. This is where we did Doracides. Partner up and while #1 does the suicides, partner #2 exercises. The exercises were

• 100 Merkins
• 200 Freddy Mercury’s
• 300 Rocky Balboa’s
• 400 Air Presses

We got through most of this but had to cut the Air Presses short to mosey back to the start in time. Thanks to Ball Joint for the opportunity to pinch hit. Heal up quick brother!

Announcements – Labor Day workout in McAdenville, JJ5k

Prayer Requests – JK2’s 2.0, Whoopee’s family, Watts Up, Gastone, Stroganoff, Queso & all football players, school starting

Thanks for the opportunity to lead men, Aye!

Everyone knows that Friday the 13th can be an unlucky day. Whether you’re have a rough day at work or you’re running from a machete wielding psychopath, it can get pretty bad. Luckily for the 7 HIM who posted today, we weren’t in a life or death situation and we hadn’t even gotten to work yet. But this is what happened…

Warm Up

Goofballs, Don Quixotes, the Patented Right over Left

Mosey down the way to West Main Avenue. YHC explained the first session of pain, Route 66. Do a merkin at each light pole, adding one each time until we got to 11. Lot’s of fun!

By this point we’d made it to the new CaroMont Health Park and it was time for part 2 of The Thang, The JASON. 

J – 5 Jump Squats

A – 10 Alternating Shoulder Taps each arm

S – 15 Scorpion Dry Docks

O – 20 One Arm Pickle Pounders

N – 25 Newton’s Cradle each arm

After each exercise the PAX would run to the other end of the sidewalk. We liked this routine so much that we repeated it all over again.

Mosey east on Franklin Blvd., stopping at each traffic light for Monkey Humpers so the 6 could catch up. We kept going until we arrived at the parking deck where we began the final section of The Thang, 13’s. On one side of the parking lot, we did WW1 situps and on the other end, we did Bobby Hurleys. Add up the reps to 13, switching until they flip flop. In the middle of this routine we had to mosey back to get away from the garbage truck stank that filled the bottom of the parking deck. We finished just in the nick of time. Aye!

Announcements – JJ5K, collecting tuna & crackers, F3 dads August 21st

Prayer Requests – Watts Up, Turtleman, Whoopee’s family, PAX on IR, Covid, Kids in college and upcoming school starting

Thanks for the opportunity to lead men. We survived. AYE!!!

So after some miscommunication between YHC and the 2.0 a missed Q was avoided at the last minute. There were 2 other HIM ready to take the challenge of the day. This is what happened…

Roscoe led a warmup that seemed like some deranged combination of one of  Short Sale’s overly complicated routines mixed with Roscoe’s love of trash metal. It did get us warmed up, even if it was a little ridiculous. Let the record show that YHC doesn’t have the worst taste in music in our region!

After the Pledge of Allegiance, the brave few bootcampers headed off in a mosey to destinations unknown. We ended up at the base of Mount Orthopaedica for the first set of instructions.

Triple Nickel – Do 5 Merkins at the bottom, NUR up to a tree YHC designated and do 5 WWI situps. Repeato x5.

After that appetizer we made our way to the top for The Thang!

11’s – Do American Hammers at the bottom, bear crawl up to the top and do Lunges there. We had plenty of good mumblechatter during this session.

Mosey back toward the museum on a meandering trek. We ended up at the from of First Pres and YHC decided for a short detour.

Dora 1,1 – No partner work here, just have one guy run while the others do work, taking turns to run around the center island. Each of us did 100 CDDs and 100 LBCs.

Mosey back to the start for the finish bell.

Roscoe took the guys out while I high tailed it to the South Point High School football parent’s meeting! Go Raiders!!!

Thanks for the opportunity to lead men. Aye!!!

10 HIM showed for a humid bonanza of awesomeness at The Storm today. YHC was questioned about what the playlist would be today because everybody loves the jams. Too bad though, only straight work was planned today. This is what happened…

Warm Up: Goofballs IC, Don Quixote IC, the patented Right Over Left IC, Grass Pluggers IC

Pledge of Allegiance

Mosey, stopping soon after to get a headcount, then kept moseying around until we got to the small roundabout near the front of the school so YHC could splain The Thang.

Sprint to the first road hump, do 30 WWI situps, sprint to the next, do 30 Merkins, sprint to the next and do 40 Squats then sprint to the stop sign.

From there, Nur up the hill to the artwork. Bear crawl around the inner circle. Then mosey back down to the start.

On the next cycle we did all the same exercises and reps except we karaoked from hump to hump.

The final cycle was the same as before except we skipped from hump to hump. Time was running out so we stopped after the exercises and skipping then moseyed back to the start.

It was a great group of guys this morning with awesome effort by all. Thanks for the opportunity to lead men! Aye!

Announcements: Work day at TRB on August 11th, tubing on the Green river next weekend, F3 dads coming soon

Prayer Requests: Uranus and family, Turtleman, Tiger, Clampett is marrying a couple,  MECA and the loss of Amway

There were 8 HIM who bellied up for a big serving at The Pub this morning. One of them was Olsen, a regular at The Storm now making his first appearance at the region’s premium running AO. This is what happened…

Pledge of Allegiance

Announcement that we would do the Mud Route today. Only named so because on our maiden voyage many month ago, Seuss, Waterboy and I think Stroganoff couldn’t keep themselves out of the muddy area where the sidewalk ended. Hence, the Mud Route. It’s not really muddy though, perfectly paved roads and sidewalk for miles.

It goes like this: R onto Hoffman, R onto Hudson, R onto Lowell-Bethesda, R into the neighborhood, L, L, L onto Titman, L onto Hoffman, L into the Pub

Everyone made it back safely! AYE!!!

Prayer requests: Linus’ dad, Turtleman, Roscoe’s father in law, Breaker’s daughter in law found a job!

Announcements: Roscoe needed a bike rack but found one immediately

On this glorious hump day, 8 men beat the fartsack to get better. This is what happened…

We welcomed an FNG to our ranks today, one who’s been EH’ed for quite a long time by many PAX. He worked as hard as any of us and hopefully will be back soon.

Disclaimer

Warmup – Goofballs, Don Quixotes IC, the patented L over R IC

Mosey to the back of the school for the Thang.

The Deck of Death

This was to be a very straight forward workout. Do whatever the card says. All face cards were to be 25 reps of the shown exercise. Jokers would be a run to the front of the school. It only took a couple cards before the first Joker came up, run! The lack of music was complained about on the run (go figure) so when we got back YHC cranked up the trusty iPhone to max volume and play random songs.

Back to pushing the rock! Everything was going great until time was running short and we had to pick up the pace. For the last 10 minutes we had to double time it. With a few select card omissions we made it through just in time. Aye!

Mosey back to the start for namorama, prayers and announcements.

It was great having an FNG with us. Always be EHing men. If we’re not growing we’re dying! This goes for our region and each of us in life. Keep growing men!

Announcements: 2nd F Saturday at noon, 5k at Crossroads

Prayer requests: Turtleman, Linus’ dad, former Belmont PD office Buck Buchanan had motorcycle wreck and in bad shape, Feta (YHC’s 2.1) job opportunity

About a million PAX gathered at the entrance to Stowe Park today for the three different workouts that were taking place in Belmont today. This is what happened…

Once we went our different directions, those doing the Yank and Bunker ended up at the Pit to do our warmup. Dirt led the portion and after about 100 SSHs we wondered out loud if it was his birthday or something. That’s when ole mild mannered Dirt started disrobing, only to reveal the F3 Honor shirt that was offered earlier in the year. This is when Dirt started singing Happy Birthday to himself. It was so hilarious we let him keep going with only minor participation. He explained that he’d been saving wearing the shirt until he actually turned 60, which is today. Happy Birthday Dirt!!!

We split up and the 5 HIM who stayed for the Bunker moseyed over to YHC’s luxury sedan. Inside the trunk was a plethora of tools that would help us achieve swolification. Bricks, kettle bells and plate abounded and of course there was the trusty JBL in the luxurious cabin, just waiting to be unleashed! UHC explained that his neon blue shorts and shirt could only mean one thing, 80s day! The playlist was awesome and not even one complaint was said the whole time. Mission accomplished.

Head over to the big concrete barricades for The Thang

22s – Do 22 reps each time, starting with 20 Derkins and 2 brick curls. Go back and forth by 2s until the numbers are flip flopped.

Mosey to the wall for some more rock pushing.

22s – Do 22 reps each time, except this time only change by 1 each time. Do 21 calf raises and 1 LBC. Alternate until they’re switched.

Fellowship mosey with bricks around the block to the street beside the railroad tracks. Lunge walk and at each parking line do 5 straight arm shoulder raises.  Head back to the Pit for the encore.

Dora 1,2,3

Partner up and do 100 CDDs, 200 Squats and 300 Shoulder Presses with bricks. Partner 1 exercises and partner 2 walks to the other side with the kettle bells and weights. Good stuff!

Mosey to the Yank statue to meet for announcements and prayer requests. See Dirt’s backblast for those things.

Thanks to HIPAA for extending the offer to lead today. Aye!