Author: Sargento (Page 6 of 30)

5 HIM showed for the kickoff of this year’s IPC. A couple of them weren’t aware of what it was. Ooof! Here goes nothing. This is what happened…

After YHC watched the video from F3 Greenwood, the instructions were pretty clear. The workout was in memory of one of the PAX’ dad who had passed in the last year. A former military serviceman and longtime trach & field coach at the University of Illinois, he took significant numbers and made it into a tribute workout. YHC picked up as many blocks from the Midoriyama  stockpile so everyone had a coupon. Here’s how it went.

Warmup – 13 reps of each exercise IC – SSH, Imperial Walkers, Shoulder Taps, Mountain Climbers & Plank Jacks

From there we were to run 800 meters and start on the real work

85 reps of each exercise with 8 burpees between each set.

• Hand release merkins
• Big Boys
• Goblet Squats with coupon
• Dips
• Overhead Press of the coupon
• Flutterkicks (4 count)
• Kettlebell swings of the coupon

Run 800 meters again. Done.

It was rough. High reps will get you every time, especially back-to-back with burpees. Some stuck it out and finished the workout even after the normal time. Thats real rock pushing! Thanks to Defib’s friend for asking if we were going to do Week 0 today. Glad we did!

Announcements and Prayer Requests were minimal and done while work was still being done and I forgot what was mentioned. My bad men.

Lots of HIM showed for the downtown Friday beatdown. Most were on time, one was not. This is what happened…

Pledge of Allegiance

Warmup: Merkins and Goofballs IC

Count off, everybody’s here. Mosey toward Interstate 321 and hang a left to go onto Main Ave for some Route 66. Do CDD’s at whichever street lights, left or right, mind boggling I know, in the usual increasing fashion until you get to 10 reps in the last one.

Circle up and count off again.

Mosey down to the concrete benches for some Dips IC. Stroll down memory lane to where YHC knelt in the grass and got eaten alive by fire ants, then keep moseying back to the benches for more Dips IC.

Head down to McQuiter’s wall for some Step Ups IC.

Mosey from there back across Franklin heading to the parkin deck. Look out, neck’ed guy in the shadows! He may have scared us as much as we scared him. He may have been taking a wet-wipe bath. Luckily it was very dark and no harm was done. Keep moving until we get to the top.

Alarm! – Do the exercises that correspond to A – arms, L – legs, A – abs, R – “r” exercise, M – “m” exercise

Round 1 IC – Shoulder taps, lunges, LBCs, Rockette Hillbillies, Merkins – then run a lap around the top of the deck back to the start. Somewhere in the mumblechatter Whoopee tried to say that our wives will thank him, for what I don’t recall but he was very sure of his statement. Very impactful, thanks doc.

Round 2 IC – Shoulder taps, squat jumps, peter Parkers, Rosalita, Mountain Climbers – run a lap

Round 3 IC – Burpees, squats, dying cockroaches, rocky balboas, merkins – run a lap. One of the former Nantans thought it would be funny to use the one of a kind, old weinke (original to 12/15/2017) as a piece of toilet paper. Not funny because it then it had to be cremated for safety.

Mosey the long way down and around to the overpass at the ditch. Lunge across and then do 5 burpees for the train passing under us. Count Off. Lunge back across and then to the pavilion for some Mary.

Explicit instructions were given to only do ab exercises and 10 reps max. Everybody seemed to understand these very simple rules but, of course, the Canoe had to be the one to break ranks and insist that Kraken Burpees were an ab exercise. YHC let him get away with it for about 2 reps but then had to override the Douchery and get back to the task at hand. We finished up strong and that was that.

Captain Stubing has plenty of options to lead coming up, claim them while you can!

Announcements: Coconut race, convergence, Iron Pax, JJ 5k in September

Prayer requests: Turtleman, Norwood, Hacksaw, Mayor

Plenty o’ PAX showed for the Wednesday workout at Martha’s House. With all due respect to leaders past and present, the rightful name of this AO is exactly that, Martha’s House. We discussed this fact throughout the workout. This is what happened…

Pledge of Allegiance

Warmup- Merkins & Goofballs in cadence

Mosey around and through the baseball fields until we ended up in the middle for the beginning part of the Thang.

Leg Wrecker – Split the PAX in two, one side holds the Al Gore while the other side does Lieutenant Dan’s toward the other group. Once there, switch going back the other way. YHC asked those in attendance for the Core Principals of F3, and they got them right, congratulations! They struggled a little with the Mission and we had conversation about that. The second set was the same as the first, then each of the next 3 sets we switched Al Gore’s for Sumo Squats, Bobby Hurleys and finally Monkey Humpers. Legs were wrecked.

Mosey down toward the bottom part of the parking lot near the big turd shack for the next part of the Thang.

Plankorama Mama – a quick hitter going from a plank position exercise to some abs. The order, all in cadence, was: Shoulder Taps, LBCs, Plank, Flutterkicks, Shoulder Taps, Dying Cockroaches, Plank, Freddy Mercury’s. heart rate, engaged! During this section, we covered the Core Principals again, this time expanding into Core Principal #6 – Always Be EHing and #7 – Keep Your Core Tight

Mosey a little way up the lot to a nice section we can run between islands at for the last part of the Thang.

Martha’s House – Use the letters of the word MARTHA for this routine that started with 5 reps of each exercise in order and then a run to the other side and back.

• M – Merkins
• A – American Hammers
• R – Rocky Balboas
• T – Turkish Getups
• H – Hillbillies
• A – Air Claps

We increased to 10 reps and then 15 for the final set.

Mosey back to the start for some Mary, with the instructions that what was called had to be an ab exercise with a max of 10 reps. We made a complete round before time was up. Thanks to Maybelline for the opportunity to lead today. AYE!

Announcements: Coconut race, Convergence Labor Day Monday, Iron Pax starting soon

Prayer Requests: EZ Rider’s family, Maybelline Coworker’s M has baby due, Clutch travelling soon, Turtleman, Norwood, Hacksaw, Huck

It’s Friday. It’s late in the morning. This is what happened…

Warmup – Merkins & Goofballs

Upon scouting out the AO, YHC figured it’s best to stay away from the traffic for our safety. There’s a lot of benefit having a 5:30 start time, particularly staying out of the way of traffic. With that in mind, we moseyed down to the newly paved Thread Trail path for the beginning of the Thang.

Kraken Burpee Mile: Do 5 Kraken Burpees and then lunge 20 paces, repeato for 5 sets. This got us a little way down the way but we had to mosey the rest of the way to the next locale.

Triple Touchdown: On the big dewy field where Broke once scored a touchdown, we did a variation of the good old Triple Nickle but with a football theme using the number 7. On one side of the field do 7 Merkins and on the other side do 7 American Hammers. Do 5 rounds of this.

Mosey up the hill around and around to the front porch of the YMCA for some 11’s. On one end do Step Ups, bear crawl to the other side and do Derkins. OMAHA!!! Apparently, the progress YHC has made recently with the People’s Elbow wasn’t enough and with the current knee problem keeping still happening were too much to take on this particular.

Quick thinking put us on the move again so we moseyed to the backstreet and ended up at one of the alleys for some new 11’s. On one end do Donkey Kicks, lunge walk to the other side and do Little Baby Dips.

Time was winding down so we headed back to start. We recited the Pledge of Allegiance and time was called.

Announcements: Peak to Peak hike, Coconut chase, convergence, Iron Pax

Prayer Requests: Turtleman, Norwood, Hacksaw, Mayor, Huck

YHC stepped out of the hacienda this gloom to a wall of yuck. It’s a good thing there were other HIM to be accountable to, otherwise there may have been temptation to fartsack. Not today Satan! Upon arrival at the AO, there were the usual suspects loitering around under the parking lot light. Fist bumps were given. Pleasantries exchanged. This is what happened…

Countoff – there were 10 HIM present

Disclaimer but you should do what YHC says

Warmup – merkins (indeed) and goofballs all IC

Mosey to the abandoned baseball field for the first part of The Thang.

The Triple Nickle

5 Burpees (yes, you read that right) at the top, mosey down to the gate that’s never closed and do 5 lunges each leg. Do this 5 times, hence the, errr, triple part, maybe? This took quite a while due to the extended mosey between the top and bottom. It’s all good and good for us though.

Mosey back toward the start, stopping for the very rare mid-beatdown Pledge of Allegiance.

Stop by the back of the luxury sedan where the surprise coupons were distributed. Those sweet ‘ole bricks YHC loves so much.

Fellowship mosey to the wide sidewalk for the next part of The Thang

Dora 123

Partner up, #1 does the exercise while #2 (heehee, YHC said #2) lunges walks all the way to the trash can. The exercises were 100 BigBoys, 200 Brick Presses and 300 LBCs. Plenty of ab work so we can keep that washboard looking good.

Circle up for some whisper quiet IC work of 15 regular curls, 15 curls palms down and 15 hammer curls. Feel the burn!

Plank the last 60 seconds until time was called. Thank you for the opportunity to lead today men!

Remember, even if you don’t feel like posting, there is another guy out there who needs you to show up because he may be just as unmotived as you! Iron sharpens iron!!!

Announcements: 2nd F lunch tomorrow at Pita Wheel Belmont, Labor Day convergence, peak to peak hike, Coconut Derby, Tuna 200 needs runners and a driver, F3 dads this saturday

Prayer Requests: Tiger’s parents, Norwood, Turtleman, Hacksaw

It was super foggy in some parts of the land this gloom. Only 3 HIM were able to find their way to Old School. Those studs got after it and then some. This is what happened…

Warm up: Merkins and Goofballs

Pick up your bricks and mosey toward the courthouse square with alternating normal and hallelujah moseying.

Once we arrived at the square, YHC reminded the HIM that football was about to start. It’s an exciting time of year and to commemorate the occasion, we noted some statistics.

Defense

Four Corner Escalator:

4 Players led the NFL with 6 interceptions last year. We did 6 brickees at each corner.

Nick Bosa led the NFL with 18.5 sacks so we did 18.5 Merkins at the 2nd corner but Omaha’s like Payton Manning to squats for the last 2 corners.

Foyesade Oluokun led the NFL with 184 tackles so we split it up and did 84 brick presses at the last 2 corners and then 100 flutterkicks at the last one.

Offense

Dora 128, 340, 435

Since there were only three of us one man worked while the others ran around the courthouse. Last year leading receiver Justin Jefferson had 128 receptions, leading rusher Josh Jacobs had 340 carries and leading passer Patick Mahomes completed 435 passes. We did

• 128 CDDs
• 340 LBCs
• 435 Moroccan Night Clubs

Next we went back out to the sidewalk to recognize the 5250 yards Patrick Mahomes passed for by doing 52 side steps in one direction and then 50 the other direction. This didn’t get us around the block far enough so we then did lunges and reverse lunges to get back to where we started. Dr Seuss even heckled us as he drove by to feed at the trough known as Time Out. We did Giraffe stretches in honor of his recognition of us.

Time was getting short so we headed back to the start and we made it just in time to get the last couple things done on the ole weinke.

Josh Jacobs ran for 1653 yards so we did 16 big boys and 53 curls of your preferred style. YHC mixed his up.

Justin Jefferson had 1809 yards receiving so we did 18 shoulder taps each side and 9 lunges each side.

We did LBC for over a minute to finish up until time. Whew!!!

Thanks for the opportunity to lead men. This group was small but that’s ok. Just like most of us have found, when there are only a few of us there, those can be some of the best times to connect and get to know guys better. And it’s that much more important that we post because we don’t want to be the one to not be there for our brothers. What if no one showed and the person who committed time to lead the workout was alone? Get out of the fartsack! Put your feet on the floor and post! AYE!!!

Announcements: 2nd F lunch Wednesday at Belmont Pita Wheel, Labor Day convergence, Coconut Derby, Peak to Peak hike

Prayer requests: Turtleman, Norwood, Pocket’s dad, Hacksaw, Westside’s family on passing of his grandmother, Queso and others going to college, Sarlacc’s family on passing of M-in-law

It was a glorious day to lead some HIM at the hottest AO this side of Crowders Mountain. Not nuclear type hot but warm enough to get a good sweat on. The regulars were waiting in the shade, breathing deep the aroma from the turdshack. My henchman Queso even tagged along for some afternoon rock pushing before he heads off to The East Carolina University. This is what happened…

Time was called. Introductions were given. Disclaimers were proclaimed.

Pledge of Allegiance

Warm was Merkins and Goofballs and almost Burpees. What more did we need?

Mosey down the way to the long open parking lot for some 11’s. Lunges on one side, Big Boys on the other. The king of the super long, in cadence, squat warmup Virus joined us not long after we started this routine. Welcome!

Head over to the small soccer field for a version of the ATM. We did the shoulder thing but the high point, IMO, is that YHC was able to successfully do Shoulder Taps for the first time in 10 months! Please hold your applause.

Mosey toward the ultimate frisbee arena for some itchy grass work. The Hurricane Hoedown! On you 6 and do 7 IC reps of Flutterkicks with 1) arms raised, 2) arms behind you, 3) reclined 4) normal 5) LBFCs. Next round, do 6 reps, next 5 and so on. Between each round YHC had the bright idea to ask each PAX something about each other that no one knows. The winner has to be that in 2nd grade at school Defib broke a glass windowpane over top of his head! OUCH!!!

Mosey back to the start for some Jack Webb via Route 66 doing squats. That’s right, just do a squat, 4 air presses and then lunge 5 steps. increase by 1 each round with x4 on the air presses. We did this until time was called.

Thanks for the opportunity to lead and for putting up with me men. It’s good to be back!!! AYE!

Announcements: Tuna 200 needs 2 more runners and 1 van driver, 2nd F lunch next Wednesday at Belmont Pita Wheel, Convergence Labor Day monday, Coconut Derby, Peak to Peak hike

Prayer Requests: Norwood, Turtleman, Pocket’s dad, Huck, Hacksaw, Westside’s family on passing of his grandmother, kids teachers and parents with school starting back, Queso going to college

It would be the first bootcamp Q that YHC has attempted since the latest surgery in April. After a doctor imposed IR session of 7+ weeks, the fitness level is slowly coming back. 10 HIM posted to witness the carnage. This is what happened…

Pledge of Allegiance

Disclaimer – Once upon a time I was a professional

Warmup – Goofballs x10 IC, Merkins x10 IC – Yeah, you read that right!!!, 10 Don Quixotes IC

Mosey toward the back parking lot for The Thang

The Fibonacci Sequence: This guy was a mathmatician and thinker way back in the day, like the 1100’s. He noticed a sort of exponential spiral in nature and determined that there must be a mathmatical way to understand it, hence, his Sequence. The way it goes is you add the two previous numbers to arrive at the next number, and so on and so on.

1 – Burpee then run to the other side of the parking lot and back. We actually did 2 burpees just for the fun of it.

1 (1+0) – forgot this rep

2 (1+1) – Merkins – run there and back again

3 (2+1) – CDDs and run

5 (3+2) – Big Boys and run

8 (5+3) – Bobby Hurleys and run

13 (8+5) – Lunges and run

21 (13+8) – Mountain Climbers and run

34 (21+13) – Flutter Kicks and run. Somebody asked how to count and I about punched them but I didn’t.

55 (34+21) – Squats and run

89 (55+34) – Side Straddle Hops and run

144 (89+55) – LBCs and run

233 (144+89) – Air Presses

377 (233+144) – Merkins we knew only Defib would be able to achieve this level so we skipped it and quit.

Mosey to the front of the school for some finishing work.

Hurricane Hoedown – with local celebrity Luke Combs playing two shows at Bank of America stadium this weekend and one of his best songs being named Hurricane, YHC figured it was appropriate.

Round 1 – 7 IC reps of Seated Flutters with Hand Raised, then a set with hands behind, Reclined Flutters, Normal Flutters, LBFCs (5 exercises in all)

Round 2 – 6 IC reps of the above

Round 3 – 5 IC reps

Round 4 – 4 IC reps

This was enough core torture so YHC pivoted to some Mary, of which I don’t remember exactly what was done but rest assured that it was awesome.

Finish with COT

Announcements: 2nd F lunch at Pita Wheel Dallas next Wednesday, Dads & Annihilation this Saturday, 5k trail running at Daniel Stowe Garden Thursdays at 6:30, encourage your M’s to attend FIA in Belmont

Prayers: Radar’s sister’s treatment, Tesla’s sister, Sargento’s uncle chemo

YHC took us out with prayer.

Thank you for the opportunity to lead today men. It’s great to be back and I look forward to continued improvement with consistent encouragement from the PAX. AYE!

Many a PAX showed up for some humid action. 15 to be exact after the prework countoff. Good showing, be careful and get going!

Some PAX expected the Sargento route but, being slow these days and likely lagging behind, YHC didn’t want to imperil the directionally impaired speedsters. We ran the regular Wells Fargo route instead. It was good and everybody returned as planned.

Come on out and do it again next week! AYE!!!

Announcements: 2nd F lunch Wednesday 19th at Pita Wheel in Dallas, Slaw’s belt challenge, FIA is going well in Belmont – encourage your M to attend

Prayer Requests: praise Roscoe’s uncle with Parkinson’s

YHC took us out

4 runners and 6 ruckers showed up for the weekly gathering of HIM. The runners did the Sargento route for a second week in a row apparently (see what you miss when you’re away). No one got lost this time and everyone stayed nice and clean. No mud here…

Annoucnements: Convergence April 29 at Midoriyama, Time Laps in May

Prayers: Ratchet’s 2.0, Virus’ 2.0, Jane Fonda & his 2.0, Sargento surgery Monday

YHC took us out. Thank you for the opportunity to lead men! Just keep running