Fitness, Fellowship, Faith

Author: Sargento (Page 17 of 30)

Stupid Sargento Shoulder Buster

Mayor doesn’t like shoulder work. We did a lot of shoulder work today. Here’s what happened…

Disclaimer, I’m a professional. Do what I say.

Warmup as the PAX trickled in – Goofballs, Don Quixotes, the patented Sargento Right over Left In Cadence

Pledge of Allegiance

Fast mosey to US Highway 321 for some Route 66. Some guys wondered why it’s named that. Hmmm. Do escalating CDDs at each telephone pole on the left side.

Once we’re done, mosey to the front steps of First ARP Church (my home church) for some Deep Sea Divers. With feet on the first step, do 5 Hip Slapper IC. Go one step up for 5 more, and so on until we got to the 5th step. AND back down again. Feel the Stupid Sargento Shoulder Buster in action!

Mosey to the atm area of the BB&T for a round of ATM’s. PAX did 15 reps of Alternating Shoulder Taps IC, 10 Tempo Merkins IC and 10 fast Merkins IC. Rest a bit and do another round but skip the fast merkins. That sucked. Another example of the Stupid Sargento Shoulder Buster in action!

Mosey to McQuitter’s wall for some step ups 25 each leg IC.

Mosey to the parking deck for the Thang.

11’s – PAX would do V-Ups at the bottom, run all the way to the top using the vehicular route and do Derkins at the top. We started with 10 V-Ups and 1 Derkin. YHC made it through 6 rounds of this before Wirenut was called to the turd shack and the other had had enough. Stupid Sargento Shoulder Buster complete!!!

Mosey back to the start for some flutterkicks IC until time is called.

Thanks for the opportunity to lead men! AYE!!!

Prayer Requests – Turtleman, GSM & family, Dolph’s step-dad passed, Couch Potato’s grandparents passed

Announcements – Convergence this Saturday, PT Test, Sparky’s 5k, TronMoss 5k, F3 Dad’s Workouts start like the 3rd Saturday of June

YHC took us out in prayer.

The 12 Days of April?

Plenty of HIM came out to witness the inspired leadership of the new Storm site Q Pilgrim’s Progress. Too bad he had me as the first Q of his tenure, nowhere to go but up from the bottom! Here’s what happened…

Disclaimer, no FNGs.

Warmup – Goofballs, Don Quixotes, the patented Sargento Left over Right stretch.

Mosey around the parking lot to get the blood flowing and arrive back at the start. Yesterday was my 18th wedding anniversary (poor girl). In honor of that momentous occasion, YHC decided to put together an appropriate music playlist for the PAX’s listening enjoyment while rocks were pushed. It was lovely.

The Thang – The 12 Days of April –

This was a totally unique workout that has nothing to do with any other time of year. The rhythm of the workout would coincidentally go to the tune of the 12 Days of Christmas song. Pretty cool how that worked out. These exercises were done in accumulating fashion with each round building on the last.

On the first day of April, my true love gave to me…

  • 1 Burpee
  • 2nd Day – 2 Jump Squats
  • 3rd – 3 American Hammers
  • 4th – 4 Merkins
  • 5th – 5 High Knees
  • 6th – 6 Big Boy or WWI situps
  • 7th – 7 Diamond Merkins
  • 8th – 8 Jump Lunges
  • 9th – 9 Oblique Crunches each side
  • 10th – 10 Hand Release Merkins
  • 11th – 11 Monkey Humpers
  • 12th – 12 Turkish Getups

That was so much fun we headed off on a mosey around the block. At the stop sign we did monkey humpers until the 6 was in. At the roundabout at the artwork we bear crawled the outside ring which was a really long way. Mosey back to the start.

This killed so much time that we only were able to get 4 rounds of the 12 Days of April, however we started this in reverse descending order. We did all 12 days, then 11, 10 and ended on 9.

Time! Thanks for the opportunity to lead today men. It was great. Roscoe didn’t even try to hijack the JBL either so that was a win. Aye!

Prayer requests: GSM, PAX looking for work particularly Breaker’s son & daughter in law who will be new college graduates in a month or so. Pray for our country too.

Announcements: Convergence, PT Test, Short Sale’s challenge

YHC took us out.

Mosey Time

Four HIMs answered the call to get better today. This is what happened…

We rucked toward the Pub, stopping a few times to do 18 Merkins in recognition of the start of the Masters.

We made it back in time to get the pledge in but that’s about it. YHC had to book it out of there to make it to Bible study on time.

Thanks for letting me lead men!

Train Racing

It was a perfect morning to get out and push the rock at the Yank. There was plenty of EC being had by ruckers and runners alike. You can’t beat springtime in God’s country. This is what happened…

WarmUp – The patented Sargento Right Over Left IC, Don Quixote’s IC and of course Goofballs IC – Countoff so we know how many of us there are.

Mosey around the corner to the back end of the parking space road parallel to the train tracks. Lunge walk between spaces and do a burpee at each line. Plank for the six. YHC’s keen senses alerted him that a train was en route and realized we needed to get across quick or else successful completion of the weinke would be in jeopardy. Sprint across the tracks as the crossing arms were coming down! Made it with a full tally of PAX per the countoff.

Mosey to the Abbey Alley for a round of new stuff. Line up against Nelly’s wall for Australian Plank Jacks IC. Alternate to Wall Sits with air presses IC. Back to the Australian Plank Jacks, then Wall sits too.

Mosey around the corner to the back of Primal Brewing where the day before over a beer at Bottoms Up, YHC had contemplated the next day’s Q. This is what was created.

The Thang: DOCKS (as in, the loading dock feel of Primal’s outside area)

Partner up, #1 does each exercise, #2 runs to the end of the dock, up the stairs, back to the other end and bear crawl the handicap ramp. Each letter represents the following exercise. Do 50 reps of each.

D = Diamond Merkins

O = One Arm Pickle Pounders (thanks to my M for suggesting this one)

C = Copperhead Squats

K = Knerkins (aka Chuck Norris Merkins)

S = Scorpion Dry Docks

This was a beast of a routine so to recover we listened to Moby’s “Flower” for some Bring Sally Up. It was a crowd pleaser for sure. As a second act, rewind the DOCKS routine but do 25 reps this time around.

Mosey back toward the start but stop off at the mural wall beside city hall for a round of 11’s. On one side do Dirty Hook Ups, at the other side do dips. This sucked too.

Head toward the new pavilion for the last hurrah.

Mucho Abbo! Do in cadence reps of the following: Sleeping Hillbillies, Flutterkicks, Dying Cockroaches, Rosalitas, Protractors, V-Ups, Oblique Crunches, Nolan Ryans

Pledge of Allegiance. Time’s up! Thanks for the opportunity to lead men!

Announcements – Convergence, PT Test, Short Sale’s challenge

Prayer Requests – GSM, Turtleman’s recovery, Flintstone’s sister, PAX out of work, Neutron’s daughter Vivian recovering from heart surgery

RIP Martha’s House

Wednesday at Martha’s House, err The Labyrinth and 9 HIM were in attendance. It was dark and YHC had the weinke ready. This is what happened…

Disclaimer, I’m a professional, do what I say.

Warm Up – Goofballs, Don Quixote, the patented Sargento Right over Left

Count off to make sure we don’t leave anyone behind. Dry Rub warned me he’d be leaving early. We’ll decide if he gets credit or not.

Mosey doing a Bataan Death March to wherever we’re going.

End up at the center point of the baseball where we stopped and did some jump touch the wall things x25 IC.

Mosey down to the parking lot out front of the latrine for a round of Rocky Balboas x25 IC. At this point YHC laid out the first session of pain.

11’s – Tiger Squats on one end, Hand Release Merkins on the other.

Mosey back into the dark for an extended jaunt around back to the lower soccer fields for The Thang.

Dora 1,2,3 – Partner up, #1 runs to the other side of the soccer field, #2 does

  • 100 WWI situps
  • 200 CDDs
  • 300 LBCs

Mosey back to the start for some Nolan Ryans IC. Time, thanks for the opportunity to lead men!

Prayer requests – Pray for the entire GSM family

Announcements – Mayor’s 2.0 trash cleanup this Saturday, Short Sale’s challenge, convergence, PT Test, TronMoss 5k

YHC took us out in prayer.

Late to the Party

YHC has a habit of trying to get just a couple more things done around the office before leaving to go places. This can lead to cutting it close when needing to be somewhere at a particular time. Such was the case leading up to the workout Tuesday at Midoriyama. Of course, when traffic doesn’t help, it means that you’re 3 minutes late for your Q and Freight has been leading the warm like a HIM would. Anyway, after a couple of snide remarks, here’s what happened…

Mosey to the nice parking lot at the across the street annex. Line up on the short side of the lot for The Thang

NCAA Tournament Suicides (not really suicides, just a run to the other end and back) This was fresh off the beatdown that Baylor put on the weak west coast Zags the night before. Do the same number of reps as the round and after each round of exercises the PAX runs.

  • Round of 64 – CDDs
  • Round of 32 – Big Boy sit ups
  • Sweet 16 – Diamond Merkins
  • Elite 8 – Lunges each leg
  • Final 4 – Merkins
  • Final 2 – 12 V-Ups because 2 isn’t enough
  • Winner – 1 Burpee which is 1 too many IMO

The PAX switched from the long side of the lot for our next session of pain

NIT Tournament Suicides – To make up for the fact that there is one less round in this tournament and the distance is shorter, the PAX would bear crawl from one side to the other.

  • Round of 32 – American Hammers each side
  • Round of 16 – Jump Squats
  • Round of 8 – Mike Tysons
  • Round of 4 – Turkish Getups
  • Last 2 – 8 Count Body Builders
  • Winner – 1 Burpees

There was time left so YHC called for a lap around the paved trail through the woods so we could stretch our legs.

Back to where the big tournament was played. This time, we did the same exercises and the same count for each, just in reverse. It was a lot of fun, trust me.

Mosey back to the start for a brief warm down of Goofballs, Don Quixotes and the patented Sargento Left over Right. Times up, thanks for putting up with me men.

Prayer Requests – Pray for the whole GSM family and the people in Rock Hill after that tragedy. Roscoe’s coworker’s son passed after battling cancer. Oompa’s neighbor who passed.

Announcements – PT Test, Convergence, Mayor’s 2.0 cleanup this Saturday, Short Sale’s challenge, TronMoss 5k

YHC took us out.

 

 

Counting Day in the Gashouse

So today is April 3, 2021 or another way to put it is 4-3-21. Thanks to Mayor for being critical, I guess that could be called candor. The idea came to mind that it would be a theme called counting day. Of course a playlist needed to be crafted for the occasion, more from this later.

There were 8 HIMs present for the Gashouse bootcamp. After YHC led the warmup of Goofballs, Don Quixotes and the patented Sargento Right over Left stretch, we said the Pledge of Allegiance. Then the groups split up with the bootcampers heading to the Grier track.

Before leaving the start area, YHC got the trusty JBL Flip speaker for the themed playlist. First up was “Final Countdown” by Europe, followed by such hits as “Three is the Magic Number” by Blind Melon, “25 or 6 to 4” by Chicago, “One” by Metallica and the classic “The Song of the Count” by Count von Count from Sesame Street. Look it up!

The Thang: The Hindenburg BLIMP

On the track at approximately each of the four corners going clockwise, the PAX would perform reps of each exercise as follows:

  • 1st round – 10 Burpees (total of 40)
  • 2nd round- 20 Lunges each leg (total 80)
  • 3rd round – 30 Imperial Walkers each leg (120)
  • 4th round – 40 Freddy Mercury’s (160)
  • 5th round – 50 Plank Jacks (200)

Mosey down to the creek on the nature trail behind the museum. At the bottom of the hill YHC explained the partner routine: Heartbreak 1,2,3. At the bottom of the hill, partner 1 does the exercise while partner 2 runs to the top of the hill and back. The exercises were 100 Werkins, 200 Dying Cockroaches 300 Bobby Hurleys. We made it all the way to 100 Bobby Hurleys before time was up.

Mosey to the start by nurring up the hill then regular mosey the rest of the way. Time’s up, thanks for letting me lead men.

Announcements: Convergence, PT Test, Mayor’s 2.0 trash cleanup, Short Sale’s month challenge

Prayers: Bandit’s youth director’s sister passed, Friend of Roscoe’s mom having kidney transplant, Roscoe’s family successful back surgery, PAX travels, our country, Tube’s brother in law recovery

YHC took us out.

AYE!!!

 

I like to drink Tequila at Sunrise

Dudes showed for the 2nd Q of the month…it’s Good Friday! A very holy day  for a very unholy beatdown. 13 HIM were in the house. This is what happened…

Disclaimer, no FNGs. I’m a profession. Do what I say.

Warmup – Goofballs of course, Don Quixote to stretch the back, R over L (a Sargento original), the Press Press Fling (PPF, a Roscoe thing)

Mosey for a lap around the dark track.

End up at the covered drop off area. Bear Crawl from the end to the wall. Wall sit for 60 seconds, air presses & PPF.  Australian Mountain Climbers (AMC) x10 IC. Deep breaths. Wall sit for 60 seconds. AMC x15 IC, 2 deep breaths, Wall sit 60 seconds, air presses & PPF then AMC x 20 IC. 3 deep breaths. That was a lot.

Fellowship mosey to the broad side of the field. Line up on the line for a round of Suicide Ladder. Run to the middle of the field, back to the start, then across to the far side of the field for 10 Merkins. Run back to the start. Do this 2 more times increasing each rep count to 15 then 20 each round.

Do the whole routine over again for Big Boy sit ups and then Squats. good work men.

Take a fellowship lap around the perilously dark track.

Line up on the short side of the field for Red Bruschetta. SO delicious that the named a routine after it.

  • Run to the other end of the field and do 100 Side Straddle Hops then back to the start
  • Run to the 75 yard mark and do 75 Mountain Climbers (the American version) counting the right leg only then back to the start
  • Run to the 50 yard line to do 50 LBCs then back to the start
  • Go to the 25 for 25 Merkins then back to the start
  • Go to the 10 and do 10 Burpees then back.

Mosey to the warmup area for 10 Nolan Ryan’s each side in honor of the start of the boring baseball season and time is called.

Great workout men, lots of cardio and plenty of muscle action too. Thanks for putting up with me leading again. AYE!

Prayer requests: Watts Up’s M’s recovery, PAX travels this weekend, Job searches, Big Pappy’s family

Announcements: PT Test, Convergence, Freight’s collection, Mayor’s 2.0 cleanup, Young Life golf tournament, Ruck CSAUP May 22nd, Short Sale’s name it and claim it challenge

Old People Doing Stuff like some April Fools

Awe shucks, just another dadburn day in the gloom to push the rock. Golly pete, these phrases should remind you of the recently retired, plaid wearing coach that so many PAX revere, ‘ole Roy Williams. If you ask me he should’ve done this years ago.

Gosh darn, if 14 HIM didn’t show today. There was a strong showing of old farts out today too so YHC decided to keep the route super easy so as not to get them lost like some dementia ridden assisted living residents. Here’s what happened…

Leave The Pub heading west on Hoffman, take a right on Robinwood, go to the “stop ahead” sign just past the greenway entrance, turn around and go back to the start.

Batflippers Dr Seuss, Waterboy and Defib paced the group as expected, then the rest of us trickled in over the next bit.

Seuss had to leave early and as he was leaving I mentioned that he wasn’t going to get credit for today’s workout because he had been warned several times before about running in the middle of the street with traffic without proper reflective attire. I said the group couldn’t continue to sit by and watch such a flagrant disregard for safety and that he wouldn’t get credit. He didn’t take to kindly to me suggesting he wouldn’t be credited with the workout. I was lucky to dodge him running me over as he peeled out from the parking lot on two wheels in a blind rage. Very uncharacteristic.

April fools, Seuss, you will get credit after all. Haha! Please take it easy and don’t try running over anyone else.

Thanks for letting me lead today men! Aye!!!

Prayer Requests: Unspoken, Roscoe’s father-in-law, Turtleman, Breaker’s stepdad Don, Smudge’s mom, Roscoe’s cousin Kenny having back surgery

Announcements: Convergence, PT Test, 1st F challenge

Mortimer 100 – Team FRC

It was the last officially, unofficial relay before covid shut everything down last year and everyone has been ready to get back to pushing the rock on an out of town activity. We’ve trained for months, trying to find as many hills or mountains to run as possible to be ready for the Mortimer 100.

Despite a significant vehicular Q fail the day before the relay, the go date had finally arrived and Team FRC showed up at the Tater Hole on time for our start at 12:00 midnight! The 7 other teams, including Team 1 from F3 Gastonia, were there to receive their race “packet”(a sticker) and instructions for the relay. Breaker Breaker was asked to give the prayer before the festivities. It’s a good thing he prayed for safety because this was one of the most unpredictable and loosely planned events most of us had done before.

YHC led off our team for leg 1, making good time after scooting past the area dogs on the route. Quiche took off for leg 2, ultimately turning in a 7:01 pace, booyow! Pizza Man went uphill for leg 3 which was twice as long  and 250 feet higher than the Crowders Mountain training route we’d been practicing on! Virus headed out through the streets of Lenoir, Flintstone left town in his steady as she goes fashion and Buckeye wrapped up the last leg of the six by turning in easy 5.5 mile warmup.

We had taken two cars so the first 3 runners drove ahead to the “exchange” zone. Because we started at midnight, everyone was trying to find rest anytime we could. YHC closed my eyes for what seemed like a few seconds only to be awoken to the notification that Buckeye was 25 minutes into his run. Not being totally aware of what that meant, YHC started getting ready in a somewhat casual manner which wasn’t fast enough because Buckeye showed up fast and everyone waited a few more minutes before YHC headed out. That 10 mile route sucked but not as bad as Quiche’s.

“Quiche’s nightime trail run”

Quiche has battled recurring hamstring strains for several months but has managed and managed the issue well. Unfortunately, his first leg brought back the never-ending pain and this leg was going to be a real challenge. Quiche’s route started with stairs going into the dark woods. Stairs. Into. The. WOODS!!! Keep in mind, it was 5:30 in the morning, literally in the middle of nowhere and very dark. As we were getting ready to head out for the next exchange zone we saw Quiche back at the start, 10 minutes or so after he’d started. Apparently the trail wasn’t marked well at all and he didn’t know where to go. After a few cryptic directions from some guys he headed back into the dark. There was no way for us to follow him and our driving  directions didn’t give any guidance on where to go so we followed one of the experienced groups to our next EZ. There is no way we would’ve found it if we weren’t following them because we didn’t have GPS. Upon arriving at the EZ about 6am we figured Quiche would be there within the next 45 minutes or so. We waited and waited and waited. After waiting some more we saw one of the other team’s runners come up beside the creek. Of course he had to cross the creek, getting wet in the process. That guy was alone. About 15 minutes later another dude came out of the woods. We waited some more. At long last, we saw Quiche emerge beside the creek and of course he had to cross, getting wet in the process but he didn’t seem to care. All in all, his leg took him about 3 hours. He fell in the nearly freezing water 4 times, got lost 3 times and ran an extra 2.6 miles on his leg. That Sucks!

Pizza Man headed out for his beast of a leg. Meanwhile Quiche shivered in his car for the next 45 minutes. We caught up with Pizza after driving uphill for about 4 miles. He dominated that hill, though, as expected. We took a pit stop in for breakfast in Linville, a delicious mix of beef jerky, pizza flavored Combos and coffee. Delicious. In rolled Pizza to tag in Virus. He killed his short leg and swapped off for Flintstone whose whole 7 miles was downhill. He may have set a PR for that distance!

Next was Buckeye’s first super steep leg. The first mile wasn’t so bad but the next 2 miles were probably the steepest I’ve ever seen for a paved road. We were so vertical that our bodies pressed into our backrests as the SUV labored up the hill. I’m really glad we had Buckeye to run that leg. New Mountain goat here!

YHC took the casual tag and headed off without GPS connection again. FYI, the Blue Ridge Parkway is very busy at 12:30 on a beautiful spring day, be aware! We skipped the next leg because Quiche got hurt in the woods. I guess that means we’re DQ’ed. We tried finding the next EZ but of course had to try to decipher the awful directions that were given to us. En route we took a detour through Chetola (pronounced Sheet Ola by some) and had the pleasure of being greeted by the smiliest dude you ever did see. We soon realized we couldn’t get to the next spot from there so we turned around and received an exuberant parting wave from smily dude.

We came to a packed parking lot but luckily found a spot in the back. Pizza took off with one of Nantan Slaughter’s team members and we headed to the next EZ at a ski resort. YHC took another nap. Once Virus took off on his run my two car mates were done and needed to get back home so I piled into Buckeye’s M’s ride for the finale. Virus cruised in and  Flintstone took off for his run through campus and up to the wind turbine beside the ASU baseball field. Buckeye headed out across the valley to climb up the next steepest leg I’d ever seen. Howard’s Knob is a pointy mountain and Buckeye had to run to the top. Lucky for him we picked up some beers so he could finally relax at the finish. That dude came rolling in like it was nothing at all, beast mode!

We celebrated for a little bit with beers, chatter and pictures. It was a beautiful day for an awful hard relay. I’m glad we had the crew we did. MVP performances by all even if we did get DQ’ed.

As always, I feel like we got to know each other even better than before and were able to share some cool moments. Relay races are such a unique way to push each other and have the kind of long term fellowship that we can let our guard down a little and really get to know each other on a deeper level. This thing sucked but you all pushed through and I’m proud of the preparation we all put in and the final result. I love you guys.

The Mortimer was a free event with the agreement that each team had to give $1000 to charity. Team FRC’s charity was the Bountiful Blessings Food Pantry at Mt. Zion Baptist Church. Their food storage trailer burned and they still kept serving the community. We’re all proud to have been able to give to the cause and thank you all for your contributions too. The PAX contribution was $1400.00 and with a generous match from an upstanding local optometrist the grand total came up to $2400.00!!! Job well done, thank you all!

Update:

YHC forgot to mention the EC 2nd F that was had after the relay. We went to Woodlands BBQ in Blowing Rock and consumed copious amounts of meat, sides and beverages. Good times were had by all. The finale (at least for those lucky enough to travel home in Buckeye’s M’s ride) was the impromptu offer for YHC to play some music. You heard that right! I was INVITED to play music of MY choosing! Buckeye explained that he’s happy to drive just so long as he doesn’t have to pick the music. Can you believe that!?! Sounds like  Buckeye has a new wing man for driving around purposes.

Sargento (Mixmaster V) out!!!

 

« Older posts Newer posts »

© 2025 F3 Gastonia

Theme by Anders NorenUp ↑