Author: Stinky Bird (Page 2 of 3)

Apparently only a few PAX believed that YHC could deliver on a starry sky during a rain storm…. well, yall were right.  HOWEVER, we hardly had any rain whatsoever!  Turned out to be a lovely morning.  Let’s begin.

Disclaimer, Pledge

Warmup:

SSH x 25IC
MNC x 25IC
Merkins x 15 OYO
Squats x 30 OYO

Warm. Mosey to maintenance building. Time to dunk our six in the puddles;
American Hammer x 30 IC

Mosey to playground for some pull-up fun.
5 sets of 5 pull-ups with 10 squats between.

Exit playground to the parking lot for some 11’s.
Mike Tysons and Wet back Big Boys. Go!

05:55 and Time is running out. Mosey back to Pelicans.

Announcment……… Drum roll please…… Meet your new Site Q of the SandLot: Flintstone! Who will now take it from here:

Bear Crawl Grinder! Bear crawl halfway around Pelicans then all exercises In Cadence:
20x Rocky B’s IC
20x Freddy Mercuries
Back to start, repeat.
Next lap:
20x Imperial Walker Squats
12x Jingle Balls
Back to start, then TIME!

Thank you all for your support for YHC during my reign as site Q of the SandLot. It has been a good push alongside my F3 brothers and I look forward to continuing the push. Get out to the Sandlot to support Flintstone, he is sure to bring it!

Prayer request: Pray for Officer Herndon and his family.

Announcements: Convergence on Jan 9, 7:00 – 8:00 @ Folsom. All other AOs closed.

Over and out.

If you care to read much more than the fact that YHC got great pleasure out of our mosey up Gastone’s Hill after Watts Up made several recommendations AGAINST doing so, then continue reading!

Warmup:

SSH x 30 IC
MNC x 30 IC
Merkins x 20 OYO
LBCs x 20

Mosey to wall at bank
Step ups 30 OYO

Derkins x 20 OYO
Dips x 15 IC
Derikins x 15 OYO
Dips x 15 IC

MOSEY to planet fitness
4 CORNERS Round 1:
20 Merkins
30 American Hammers
40 Squats
50 Flutters

4 CORNERS Round 2:
20 Merkins
30 Big Boys
40 Calf Raises
50 Flutters

Mosey over to Food Lion
-People’s Chair, shoulder presses x ?? IC

Mosey to Dollar General parking lot
Quick Ab Blaster with some merkins on top.

Mosey LONG WAY back towards Pelicans,
Gastone’s Hill!

Mosey Back to Pelicans. Mary happened, workout ended with 5 burpees. Good work men!

Announcements / Prayer Requests / Namerama / COT

OUT!

Here we are, Monday morning is upon us and YHC has somehow not found / made the time to develop a Weinke.  Well, some forethought went into it, but it was very rough.  Here goes.

Disclaimer / Pledge

Warm up – SSH x 25 IC, Merkins x 15 OYO, Imperial Walkers x 20 IC.

Mosey towards Gastone’s hill, but slow down for some lunge walks between telephone poles.  Mosey down to the doctor’s office.

Time for a quick AB BLAST!  Circle up.  Merkins first?  I think.  Follow that with:

American Hammer x 25 IC

25 Big Boys OYO

Flutter Kicks IC x 25?

Rinse and repeat!

Mosey to Gastone’s Hill!  Up we go with one burpee at each mailbox on the right.  Icing on the cake being 40x LBC’s OYO at the top.

Meander for a moment then mosey down to the street.  Meander towards the doctor’s office.  Zombie Walks between two light poles.

Mosey back to the doctor’s office parking lot for some 11’s.  Mike Tyson’s at the curb opposite the office.  Dips on the picnic tables.  GO.

Finish up and mosey back to Pelican’s.

Time!

Good work men.

Prayer requests:  Flintstone’s sister.  Breaker Breaker’s family, Eric Stoke’s family, father has COVID.

Namerama, we out.

Without much of a plan in mind before the workout started, YHC had wanted to do a lot of different exercises.  So, that’s what we did. We warmed up at Pelicans and then headed to the park.  Some ab work and lunges on the way down to the picnic shelter.  Still no set plan.   We did some exercises and ran a little.  Exercise then run.  Repeat.  Then each of the PAX led in their least favorite exercise at a quantity of their choosing.  Head back towards Pelicans for a little Mary with some exercises on the way.  Not much to say here except I believe I’m partial to fewer exercises, harder sets, more intensity.

Good work men!

Announcements, Namerama, COT, Prayer requests

Stinky Bird’s memory test: failed.

Rolling in close to time after a last minute, yet mandatory, pre-workout offload, Gastone and Watts Up were surprised to learn the Stinky Bird had a premeditated workout…..

Let’s get started.

Disclaimer, Pledge, warmup mosey to Martha’s entrance.

SSHx25IC

Big Boy x 25 OYO

Merkins x 20 OYO

Mosey to entrance of neighborhood.  Bear Crawl to the stop sign.   Wait, intersection, not stop sign (thanks for the lesson in traffic terms, guys!)  Omaha’d to Lunges anyway.  At stop sign, Big Boy x 20 OYO.  Mosey to intersection at Union for some:

Mtn Climbers x 25 OYO

LBCs x 25 OYO

American Hammer x 25 IC

Merkins x 20 OYO

Mosey to Funeral home for some 11’s.  Mike Tyson at the building, Imperial Walker Squats at Union.  Watts Up was bored, but obliged me anyway.

Calf raises at the bank, then mosey back to Pelicans for a little Mary.  TIME!  Good work, men.  We got in around 2.5 miles!

Announcements: JJ5K Sept 26, Mt Mitchell Sept 27-talk to Gastone

Prayer requests:  PAX and their families

COT

YHC rolled into the parking lot a little later than preferred at 5:29am, however, feeling unburdened by waste and ready to work!

No FNG’s, Short Disclaimer, Pledge

Warmup – Yes, Gastone, I look at the Stinky Weinke for my warmup exercises.

-SSH x 25 IC

-Don Q’s x 10 IC

-Merkins x 20 OYO

-Burpees x 15 OYO

Let’s get a little distance in today.  MOSEY down to the road that was never built for some Big Boys.  After that, mosey down to Gastone’s hill.  20 Merkins OYO at the bottom.  Let the COUNTDOWN begin.  Run up the hill, 50 LBC’s OYO at the top.  Mosey back down…. and up again for 40 Imperial Walker Squats (count the squat) at the top.  Could somebody check on OUTHOUSE?  He left before the second ascent with some kind of back issue.

Mosey back towards Pelican’s to check on Outhouse.  I think two old ladies carried him to his truck, but he made it.

Let the countdown continue.  Mosey over to Planet Fitness for30 Hip Slappers OYO.  Bonus work – Assume the people’s chair for 30 shoulder presses IC.  Mosey over to planet fitness parking lot for 20 Burpees.  Can’t remember what came next…. either 20 dips IC at the wall OR 10 diamond merkins.  Both happened.  Finished with a couple minutes of Mary in the parking lot.

We got in almost 2.5 miles.  Good work, men.

TURTLEMAN, if you are seeing this, plan on Q’ing Monday, July 20!!!!!!

COT, Namerama

Stinky Bird out.

Prayer requests:  EZ’s family, people battling addiction, family killed in car wreck and all those affected, Gastone’s father-in-law, police officers.

Announcements: PT test Saturday at Gashouse

A slew of us posted at the Sandlot on Memorial day Monday, so off the cuff we went.  We did a little warm-up @ Pelican’s and off we mosied to the playground for a mini-Murph.  This was 25-50-75.  We broke it down to the common 5-10-15. All reps were done simultaneously by all attending F3 PAX.  Afterwards, a lap around the baseball fields returned us to the Picnic shelter parking area.   We decided on three exercises to repeat for some sets.  Big Boys….. are all I can remember (sorry Watts Up, this is why we are diligent.)  Do a set of three, head to the picnic shelter for some work, then run to the next island for the same set of work.  Return to the picnic shelter after each set.  We put in a little work for 45 minutes in the gloom then called it a day.

No Namerama, Yes COT

Happy Memorial day (a little late)!  A “mini-Murph” doesn’t even begin to show the amount of honor owed to Navy SEAL officer Michael P. Murphy, but a forever grateful thanks to all the men and women of our nation who fought and died for our wonderful country.

Welcome back to the gloom!

(ashamed to say YHC forgot the pledge)

Disclaimer

Warmup:
30 SSH IC
30 MNC IC
15 butt kickers OYO
15 American Hammers IC
15 push ups OYO

Mosey to Robinson Elementary
1 set Zombie walks between poles
15 merkins @ base of gastones hill
15 big boys OYO

Parking lot
30 big boys OYO
10 burpees

20 Dips IC on the wall
15 Derkins OYO

4 corners x2
10 burpees
20 merkins
30 LBC
40 Flutters

Mosey to planet fitness for suicide sprints
Mosey back to pelicans the long way ’round

Mary
Watts up with dirty dog
Whoopie with big boys
Dirt with Peter Parker’s
Hushpuppy with LBCs in cadence
Gastone with crunchy frogs

Time
Namerama
COT

I was awesome to be back with some of my F3  brothers!  On a side note, Covid-19 made me miss my 1-year anniversary with F3, I guess I’ll have to look forward to my 2-year anniversary!

Stinky Bird out.