F3 Gastonia

Fitness, Fellowship, Faith

Author: Sargento (Page 19 of 30)

Super Mega

December 22, 2020 / / 0 Comments

15 HIMs came to the gloom after the longest night of the year. That should’ve meant that everyone got a good night’s rest in preparation for a beatdown. The goal for today was to keep moving. Here’s what happened…

Disclaimer while others carried on their own conversation but also felt the need to hurry me through said disclaimer. The giving Sargento a hard time continues.

Warmup

Side Straddle Hops IC, Bring Sally Up for all the haters.

It was lamented by some that I didn’t have the trusty JBL with me. I figured I’d mix it up a bit and just go with mumblechatter but now that I know there are fans of my musical offerings I won’t make that mistake again.

Mosey to the side of the school for the Thang

Super Mega Figure 8!

Going all the way around the upper parking lot, cross at the dip stobs and then around the entrance “circle”. You know, making a figure 8 pattern. The exercises along the way were, all 20 counts:

Merkins (led my the president of the MHC no less!)

WWI situps

Goofballs

Dips

Flutter Kicks

Diamond Merkins (as suggested by Broke)

American Hammers (from Suess)

Lunges (this was supposed to be Monkey Humpers I think)

Rosco started going the wrong direction because he was following Dr. Seuss so they were reprimanded. We got back to the start and did the crossing exercises of Dips and Flutters then a count-off of HIM.

Go again for round 2 but this time go all the way around the school instead of just the entrance “circle”. We forgot to do the Monkey Humpers the first time around so we did those this time.

After another count-off at the cross point, we headed off for a 3rd round. This time we did 40 Monkey Humpers to catch up and 40 American Hammers because we forgot the last time.

Once the 6 was in we fellowship moseyed back to the start for a bunch of Shoulder Taps and Nolan Ryan’s. Time!

Broke asked why the president of the MHC would do so much upper body and shoulder work. I figured working on what you’re weakest at is a good way to improve. Or, in hindsight, maybe I was just doing what the weinke said to do (it was first used created in July 2017 for the Yank so maybe my disrespect for Merkins is a newer thing). Either way, we did a lot of upper body compared to most of my Q’s.

Announcements: Convergence, Run/Ruck/Walk/Skip thing with Frank, get involved with Whetstone program through Roscoe

Pledge of Allegiance

Prayer Requests: SA’s surgery today, SA’s mom has Covid bad, Orangeman’s daughter’s recovery

YHC took us out in prayer. Thanks for the opportunity to lead men!

Merry Christmas!!!

 

Ouch!!!

December 18, 2020 / / 0 Comments

If you almost chop your fingers off with a hatchet it’s hard to Q a workout. Such was the situation with Tiger Tuesday night just before TRB. After getting the call from Tiger my mind started racing as to how to bring the pain in a forecasted downpour. It’s a food thing because it was a cold rain the whole time. This is what happened.

Disclaimer

Pledge of Allegiance

Warmup: something I don’t recall

The Thang: The 12 Days of Christmas (revised)

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

1 Burpee

On the second day of Christmas my true love gave to me…

2 Jump Squats

3 American Hammers

4 Merkins

5 High Knees

6 WWI situps

7 Diamond Merkins

8 Jump Lunges

9 Oblique Crunches (Tesla style)

10 Hand Release Merkins

11 Monkey Humpers

12 Turkish Get Ups

Take a lap down the covered breezeway and back to start back again. There’s plenty of time left so we’ll go again, this time in the opposite order

12 Turkish Get Ups

11 Monkey Humpers

10 Hand Release Merkins

9 Oblique Crunches (regular style)

8 Jump Lunges

7 Diamond Merkins

6 WWI sit ups

5 Butt Kickers

4 Merkins

3 American Hammers

2 Jump Squats

1 Burpee

Thanks for attending men. Way to push the rock!

Prayer Requests: Tiger’s fingers, Orangeman’s daughter’s surgery, Remember the reason for the season

Announcements: Convergence, Metro convergence

 

Merry Christmas Men!!!

Merry Christmas, Fighting Yank style!!!

December 13, 2020 / / 0 Comments

It was a perfect morning to push the rock and with it being the holiday season YHC wanted to make things a little festive. 22 HIMs filled the sidewalk at The Fighting Yank so when time came, this is what happened.

Disclaimer

Pledge of Allegiance

Warmup: Goofballs, Don Quixote, Lego Picker Uppers (slight naming variation of the old standby)

YHC dipped into the luxury sedan to pick up the tunes. And we’re off.

Mosey over to the road beside the railroad tracks for a Route 66 of Jingle Balls. Look it up, great exercise for high reps, especially when bear crawling from parking line to parking line, which we did.

Wait for the 6 to arrive and then mosey down to the Pit for the Thang.

12 Days of Christmas with Sargento’s Christmas playlist. It was lit!

On the first day of Christmas my true love gave to me… Singing was required and the PAX obliged.

1 Burpee (stupid burpees)

2 Sumo Squats

3 WWI Sit Ups

4 Merkins (from the president of the MHC no less)

5 Bobby Hurleys

6 V-Ups

7 CDDs

8 Squats

9 LBCs

10 Dips (on flat ground, oh well…)

11 Lunges each leg

12 Shoulder Taps each shoulder

This was a great routine with plenty of mumblechatter but it didn’t take too awfully long so we moseyed up the road to the shopping district of Belmont.

At YHC’s direction the PAX would stop and do 10 Derkins and 10 Monkey Humpers. We did this up the sidewalk, crossed over and back down for a total of 6 stops.

Mosey back to the Pit for another round of the 12 Days of Christmas except in reverse. It was fun and the PAX got it’s money’s worth for sure!

Fellowship mosey up to the parking lot outside of the jailhouse for a few minutes of Mary and we’re done! Way to push men, Merry Christmas!!!

Announcements: Salvation Army bell ringing (call Sargento), Convergence January 9, Ruck for Cans EC before all workouts next Saturday at 5:30.

Prayer Requests: Tiger & family, Easy Rider, Double Stuf, Orangeman’s daughter’s surgery, end of semester exams for students, family of and community for Mt Holly Police Office Herndon’s passing

The good ole Ricky Bobby

December 4, 2020 / / 0 Comments

It’s getting cold this time of year and today was definitely the coldest we’ve had so far. The weather app on YHC’s phone said 26 degrees and it felt every bit that cold, however, TRB has helped create a strong following of HIMs who have #HTFU so a little cold didn’t scare them. You can join the strong too if you’re not scared. 13 showed this morning. This is what happened…

Disclaimer

Pledge of Allegiance

Warmup: Don Quixote, Tesla stretches (the thing where you plank then move your foot to your hand then raise an arm)

Suicides:

Go to the first light and back, 25 LBCs, go to the next light down and back, 25 LBCs, and so on. 4 lights total, 100 LBCs.

At this point YHC gave the PAX the option to go to the track or around back of the school, they chose around back.

Mosey around back where it was announced to partner up for

Dora 12345 (that’s right 5!)

Partner 1 runs to the other end of the lot while partner 2 does exercises.

100 WW whatever situps

200 Merkins (as President and founder of the MHC this took me by surprise when I realized that it was on my own weinke! Oh well, it sounded good the night before when I wrote it down so we went with it.)

300 Squats

400 LBCs

500 Side Straddle Hops

Add on 5 burpees for the train too. Lots of heart rate pushing there, especially with the SSH. Good stuff!

Mosey through the playground to the track. Since we’re in the holiday season YHC decided we’d do some festive stuff. Bear crawl halfway across the field, stop and do 25 Jingle Balls (each leg) then lunge walk back to the other side where we did 25 Pickle Pounders (some guys call this practice).

Fellowship mosey back to the start where we did announcements (Christmas Party), prayer requests (see my list, add to it if something is left off) and COT.

It’s cold but when we push the rock we get warm. Keep pushing the rock men! AYE!!!

Follow the Light

November 5, 2020 / / 0 Comments

For the record YHC showed before Roscoe.

 

A lucky number of 7 showed for this month’s site Q led workout here at the world famous Ricky Bobby. The speaker wasn’t in attendance today for reasons to be explained soon.

Warmup
Imperial Walkers, High Knees, Butt Kickers and Arm Circles all x10 IC.

Pledge of Allegiance

Mosey past the buses to the side entrance to Cramer Woods neighborhood.

The Thang

At each street light in the ‘hood the PAX will do 10 reps of a single exercise on each street, as follows. As a bonus, we would all do 5 burpees at each intersection.

  • Winder Trail – WWI situps
  • Weavers Row – Merkins
  • Summeral Lane – Squats
  • Cramer Woods Dr. – Goofballs
  • Old Town Lane – Peter Parkers

Time was running out by the time we got back to the end of Winder Trail so no exercises except for the burpees at one of the intersections. We didn’t want to disturb the residents too much so YHC felt it wise to keep quiet and not have the music on display. Maybe next time?

Announcements: PT Test on the 14th

Prayer requests: SA’s daughter, Roscoe’s friend

 

Sargento says thanks!

40 Day Prayer Challenge

November 1, 2020 / / 0 Comments

At yesterday’s convergence I read James 5:13-16 which explains that we’re to pray and sing praises. We’re also called to pray for one another.

The power of prayer is real. To pray is to be in direct contact with our maker.

I challenge each of you to pray. As a way to multiply the challenge that Roscoe laid down for the month of November, I challenge each of us to take time each day to pray each day for the next 40 days. 5 minutes a day may be easy for you or it may be a totally new endeavor. Start where you can but just make it a routine and habit. You’ll be glad you did.

To help with the effectiveness of our prayers for each other, I’ll post a daily running list of current prayer concerns that we have. Just direct message me with anything you’d like for the PAX to pray about and I’ll list it on Slack.

Current Prayer concerns:

  • Catamount – pray for recovery from Ramsay-Hunt syndrome
  • Breaker Breaker’s aunt Judy
  • Sister Act’s daughter’s continued improvement
  • Roscoe’s friend Billy Simmons

Mud run?

October 31, 2020 / / 0 Comments

The forecast came with a tropical storm warning. It was humid in the gloom and 8 HIMs showed in spite of what could be questionable conditions. Whether those conditions were inflicted by mother nature or the Q remains to be seen…

YHC came in hot to the AO (snooze is my enemy) and handed out a NEW route map to the attendees. A description of the route was given along with the map but was followed by ugly faces, head shaking and questions. These started to be addresses but Roscoe said there was no time for conversation and started on his way. We all followed.

The route is pretty flat and has sidewalks the entire way except for about 100 yards on Lowell-Bethesda.  YHC believes this will become another staple in the variety of route options for the Pub, the region’s premier running AO.

Probably the best part of this morning’s workout was the musical accompaniment to keep the PAX engaged throughout our new route. It was a rain/storm/hurricane themed playlist today including:

  • Gimme Shelter – Rolling Stones
  • Blame It On The Rain – Milli Vanilli
  • Thunderstruck – AC/DC
  • Here Comes The Rain Again – Eurythmics
  • Like A Hurricane – Neil Young
  • Rock You Like A Hurricane – Scorpions
  • Ridin’ The Storm Out – REO Speedwagon
  • Who’ll Stop The Rain – Creedence Clearwater Revival
  • The Rain Song – Led Zeppelin

There were plenty of other relevant song options for the playlist that probably should have been chosen but we’ll get to them another day. It didn’t even rain either so maybe it should have been a more general selection anyway.

The PAX got a little separated due to different paces but we kept it together enough to all make it back to the start. Of course, after the run there was douchey complaining about the route and apparently about half of the PAX came across some mud during the run. YHC wasn’t one of those and isn’t sure what happened with you guys but I take the blame for getting you dirty just the same.

Thanks for the opportunity to lead. AYE!

Announcements: PT test November 14th, Austin, TX races Valentine’s Day weekend (message YHC if you’re interested)

Prayer Requests: Breaker Breaker’s Aunt Judy, SA’s daughter, Catamount is struggling with Ramsey-Hunt Syndrome, Roscoe’s friend Billy Simmons

Not Short Sale approved

October 19, 2020 / / 0 Comments

It was a perfect fall morning for a post at the Gashouse and many a HIM showed to know. There was a rare Quiche sighting so you know something big was going to happen. Well, it did. Keep reading…

Strong health declaration that if anyone has Covid, been in contact with or around those with Covid, please stay home for a couple weeks. This was followed by the customary disclaimer even though there were no FNGs present.

Warmup

Monkey Humpers (kind of in cadence)

Pledge of Allegiance

Split up the bootcamp and painlab guys with a mosey up to the Grier front parking lot. We counted off somewhere along the way and determined we have 10 although the count off was pretty wack. Oh yeah, YHC brought the music and showed off a new playlist since we got a family subscription to Spotify the day before. It’s great!

Once we got to the smooth pavement of the lot YHC paused the music so Short Sale could hear the instructions. Full disclaimer, YHC forgot his carefully prepared weinke and had to recall what to do.

11’s –

Merkins on one end and WWI situps on the other. Lunge walk from one end to the other. The exercises weren’t that bad but the lunging was pretty tiresome. Good push. The music was awesome!

Mosey from there to the parking lot at Parkwood that isn’t very smooth at all. Again, I paused the music so Short Sale could hear the instructions and complain.

Four Corner Escalator –

  • Corner 1 – 10 V-Ups (Sargento style which Short Sale took issue with. He showed us the “proper” way but we did it my way anyway)
  • Corner 2 – 10 V-Ups and 20 CDDs as chosen by Defib because I forgot the weinke
  • Corner 3 – 10 V-Ups, 20 CDDs and 30 Plank Jacks as chosen by Termite
  • Corner 4 – 10 V-Ups, 20 CDDs, 30 Plank Jacks and 40 Flutterkicks as chosen by Linus
  • Reverso in order back down to the start. The music was still great!

Mosey from here to the stairs in back of First Pres.

Triple Nickel –

5 Merkins at the bottom, 5 Squats at the top x5. Music was phenomenal.

Mosey down to the Grier track for YHC’s interpretation of…

Dora 123 –

Partner up, while partner 1 does AMRAP exercises, partner 2 runs a lap around the track and then swap. Each PAX would do 3 laps, hence the 1, 2, 3. Get it? The exercises were Side Straddle Hops, Squats and Goofballs. Music was still great. There was a penalty to be paid. Roscoe was warned not to change the music but chose to anyway to his hair metal stuff. He did it twice which meant he owed 20 burpees. Short Sale took issue with my music too and split the burpees with Roscoe. That’s so sweet.

Mosey back to the start and arrive just in the nick of time! Aye!

Announcements: Convergence October 31st, PT test November 14th

Prayer requests: Double Stuf’s friend’s family, our country, Goose and young folks, Herme’s M, the election

The 43

October 18, 2020 / / 0 Comments

So today is my old high school buddy Kev Clary’s birthday. He’s 43 today so for the sake of not being too complicated I made up the workout below.

Warm up

Goofballs & Don Qs in cadence.

Mosey (with musical accompaniment hand selected by DJ Sargento) down the way to the new paved loop that overlooks the river. Starting at the place where the path splits YHC explained the Thang:

The 43

Do 43 reps of the called exercise OYO counting only one legs or whatever when appropriate to be sure we’re doing enough work. When your reps are finished do a lap around the path.

  • LBCs, run lap. This route turned out to be way longer than YHC remembered but, oh well, no turning back at this point.
  • Lunges, count right leg only. Run lap
  • Merkins, yes from the President of the MHC. Run lap
  • V-Ups Sargento style Short Sale. Run lap
  • Monkey Humpers with your business end pointed at the woods so as not to disrespect the many patrons of the park. Run lap
  • WWI situps. Run lap

There were 3 other exercises on the list but because the route was so long we ran out of time. Maybe next time. Mosey back to the start to finish just barely in time.

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

Announcements: Convergence October 31st, PT Test November 14th

Prayer requests: Broke’s M, SA’s daughter, Double Stuf’s friend’s family, PAX looking for work, YHC’s M’s knee surgery Monday

 

This week at the Storm

October 8, 2020 / / 0 Comments

It’s hard getting up sometimes. YHC was running behind today and feeling a little rushed. One thing that helped make it better was some unbelievable bedhead! TOOLTime would be so proud. There’s no real reason that this should amuse me other than that I’m an idiot. Some of the PAX even noticed which made it that much better.

Circle up, mini-disclaimer, Pledge of Allegiance.

Warm Up – some Goofballs and Don Qs.

Mosey about 35 yards to the start of The Thang.

Walls of Jericho

At each position we would do an 7 reps of exercise for a total of 7 exercises going around the practice soccer field.

  • Burpees led by Roscoe in cadence (some were fast, some were not as fast)
  • American Hammers led by Watts Up in cadence
  • Lunges led by Slim Shady in cadence (if you’ve never tried leading lunges in cadence, give it a try, hard)
  • V-Ups led by Boudin in cadence
  • Flutterkicks led by Dirt
  • Monkey Humpers led by Radar in a very slow cadence
  • Dips on the structure led by YHC

We were having some good mumblechatter and semi fellowship. It was pointed out that YHC led the PAX in the wrong direction around the city and YHC apologized for the error. It was also pointed out by Watts Up that no workout ever had ever completed a full WoJ workout. Once that gauntlet was thrown down the pace was picked up and by pushing the rock we made sure to finish ALL of the exercises.  BOOM, the walls came crumbling down. (The figurative walls of our own health and fitness, you know…)

Mosey back to the start for the wrap up. Thanks as always for putting up with my stupid stuff and comments men, you’re awesome!

Announcements : Convergence on the 31st

Prayer requests: SA’s daughter, Covid cases in schools, Della Austin stage 4 cancer, Orangeman’s daughter, Flintstone’s sister’s family, Hightower (Myrtle Beach PAX)

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