Author: Tesla (Page 11 of 17)

As we all have been lately the breaking of the fall heatwave came with welcome relief to those that showed up for YHC’s first Q at Gas House! Have really been looking forward to this as it is F3 Gastonia’s point of origin and home AO. YHC got here early and scoped out some of the area to see what we could incorporate into the days work. Have to say, it looked promising! Rest of the time went like this:

COP:

SSH X 20

2 burpees

IW X 20

4 burpees

Copperhead Squats X 10

6 burpees

Stretches

8 burpees

Mtn Climbers X 20

10 burpees

Mosey up to the field (now officially known as Lambeau Field) for some Jack Kevorkians

Partner 1 – Run to the 50 and then all the way doing reps as called.

Partner 2 – do called work until P1 returns, then flap jack.

Set 1, HR Merkins, 5, 10

Set 2, Jump squats, 10, 20

Set 3, CDDS, 10, 20

Set 4, Big Boys, 10, 20

Mosey over the baseball field and for some 7s and hill work.

Start with plank jacks (1-6) at bottom, jump squats (6-1) at top.

Pax got this done well, move up to the tables at the field.

Table work:

Bulgarian Split squats X 10

Dips X 10

Step ups X 10 each leg

Dirkins X 10

Incline situps X 10

Run the hill again

Rinse and repeat with everything 15X

Rugby sprints to start the warm down:

Run across Lambeau and back, then walk halfway:

SSH X 10

Squats X 10

Rinse and repeat

Time to roll back to the AO start point and some Mary and a pledge!

NMM:

Small group but a dedicated one. Great to have Monk back with us today. We didn’t stop for a lot, I think maybe two ten counts. But pretty much on the move all morning.

Great to have the break in the heat finally! Got things going today. and we didn’t stop for a lot.

Great small group, talkative, into it, getting with it. Something to be said for that. But do want to see the numbers on the up here at Gas House. It’s where F3 started in Gastonia. I am going to help to make that happen. Look forward to leading again soon.

Honor and pleasure to be here with these guys!

Tesla

So as October ushers in worse heat and humidity than August and September the question arises as to who is the GOAT these days anywhere and at anything. So YHC wonders why that question would pertain to anywhere but the pax at The Goat who emerged from the gloom of the morning for a Tesla style beatdown. Who among them would be the GOAT at least for a day? The test to find that out went like this:

COP – 1 minute warm ups

SSH

IW

Merkins

LBCs

Mtn. Climbers

Intended to mosey across the river over the Remagan Bridge but it was locked. Omaha! Line up on the sidewalk for Jack Kevorkians, aka partner assisted suicides, BLIMP style:

P1 – Run halfway up the hill and 5X of the Blimp exercise, all the way and 10X. Run back down.

P2 – Do the Blimp until P1 returns.

Flap Jack through Burpees, Lunges, IW, Merkins, Plank Jacks.

Seems the bridge gate is now unlocked. Mosey over for a triple nickel:

Town side: Plank Jacks 5X

Goat Island side: Hand release merkins 5X

Repeat 5 times

Mosey over to the gazebo for a little fun and games:

Pullups X 10

Big boy sit ups X 10

CDDS X 10

Run a lap around the green. Rinse and repeat.

Final stretching

Done and Pledge!

NMM:

Who was the GOAT? Everyone who showed up today! Pretty good beatdown if YHC does say so himself. Pax worked hard in some hot, soupy, conditions. Proud of all!

Prayers up for Termite’s son, Slim Shady’s son, Anchorman’s travels, and others.

Honor to lead this crowd. All of them are the GOAT.

Tesla

As most Gaston Pax know YHC likes to name landmarks at AOs to encourage and build the legendary status of the AO and the region. Mt. Hollywood has the famous hill YHC and pax have named K2 because like it’s namesake in the Himalayan Mountains it is high and it is steep, the real K2 being second only to Everest and from what I am told a tougher climb. So with that in mind as the pax gathered today in the gloom it was pre planned that K2 would figure into the mix heavily today. Went like this:

*COP:

Arm and upper body stretching

SSH X 20

IW X 20

Plank, Hand to palm stretches

Nolan Ryans X 10 each side

Mountain climbers X 20

Mosey to the bottom of K2. Not absolute bottom but close to it for triple nickel. Run to the first street that comes into the path which is the steepest part and the longest climb.

Bottom: 5 plank jacks

Top: 5 jump squats

Pretty tough triple nickle – Varsity Version! And a time suck.

Mosey to the BB&T, make one stop:

10 merkins

10 squats

10 big boy situps.

Mosey to the back of the bank.

11s as follows:

American Hammers

Mike Tysons

After that is done a People’s Chair:

20 airpresses

Rugby sprints

Set 1 ; do sprints, 10 SSH

Set 2, do sprints, back in People’s Chair, 20 Muhammed Alis

Mosey back to COT and AO site.

NMM:

Pretty tough pull today, pax did great work. K2 triple nickel set the tone!

First day of fall, great clear and dry morning for the most part. Mindful of other pax today per Tiger’s prayer list, Tiger’s dad and others. Keep them in your prayers if you would.

Great to lead today, Hope everyone got what they wanted. K2 sucked. That was the intent. Mission accomplished and we are all better men for it.

Tesla

So YHC put out the tweet that this Saturday’s edition of the Fighting Yank would be an “ass whuppin'”. And guess what? It was? And a pretty big and active pax showed up on the streets of Belmont to participate in the fun. Went like this:

COP:

Stretching (arm and foot to hand)

SSH X 20

IW X 20

4X stretch merkins X 10

Nolan Ryans X 10

Mosey over to Hawthorne Hill for some DORA work,

Run part: Top of Hawthorne Hill and back, Which is hard. Very hard.

Exercises:

Hand release merkins X 100

Big boy sit ups X 200

Squats X 300

P1 runs up and back, P2 does the work, flapjack.

This pretty well takes up half the workout and everyone is gassed! Pretty humid morning, great temp, but it is STILL summer!

10 count, mosey toward the park again.

Burpee suicides on the street.

Run two parking places up, nur one back, drop and do a burpee. Repeat to the end.

Mosey to the park and top of Heartbreak Hill:

Halfpipe X 2

Top: plank jacks X5

Pad: burpees X 5

Top of stairs: butt to the street monkey humpers X 5

4th quarter, line up on the field of dreams for the crucible – Bear Crawl Slalom!

As it is the first real Saturday of college football it was time to invoke “The Bear” as a life lesson. Which is that winning is not imperative. But getting tougher in the fourth quarter is. Read “The Junction Boys”, the story of the trip down to Junction, Tx. by Bear Bryant’s 1st Texas A&M team in September 1954 for 10 days of transformation. Then watch in real time what Boise State did when the chips were down against FSU. If you want to get it done you have to get through the tough parts. What we do in F3 is create a lab for a man to put himself in that environment and get through it. Knowing he has the support of every other guy out there with him. and in our lives since nothing is ever perfect we need that testing to be able to get through those trying times – and make ourselves better by doing it. Adversity = Opportunity.

So with that we proceeded to have 16 guys do two slaloms to the end of the field. YHC always takes the first one. After the first round Ring of Fire looked over at me and asked “Are we gonna do this again?”. Well SURE we are! why wouldn’t we! And so off we went! And ended perfectly at the end of the field after two turns for each pax.

Recovery:

SSH X 10

Copperhead squats X 10

Back to the end of the field:

Sprint to midfield: 10 CDDS

Sprint to end: 20 CDDS

10 count, over to Heartbreak hill again.

One round of halfpipe, over to the fountain for stretching.

End and Pledge at The Yank.

NMM:

Strong performance here by the pax. It was most def a “whuppin”. As advertised. We don’t come out for walkthroughs do we? Tesla announced at COT that I would be passing the flag on to Pockets in October at The Yank. Pockets will be the site XO and be getting together a Q schedule this month. Then we will pass the flag at the convergence in late October. I think we need a site XO for Pockets as well. A Saturday site is pretty demanding and if someone would step up and help Pockets I would appreciate it very much guys!

Been an honor to lead this effort. Look forward to passing it on.

Tesla

As those of us who have lived here all of our lives these low 60s low humidity mornings that feel like fall in late August are really just a “fake” to make us think the heat is over. Then  – as usual we fry through late September. So with that in mind a determined set of men gathered at the Mt. Hollywood AO to get a little work in to start the week off right. It went like this:

COP:

Arm stretches

SSH X 20

IW X 20

4X Merkins X 10

Plank position – foot to palm stretch.

Peter Parkers X 20

Mosey down to the wall at the elementary school

Dirkins, stepups, Dips, and LBCs.

Round 1 – 10X, 10X (total), 10X 10X

Round 2 – 15X, 15X (total), 15X, 10X

Round 3 – 20X, 20X (total), 20X, 10X

Mosey uptown and make a stop;

HR Merkins X 10

Jump squats X 10

Rosalitas X 10

Mosey over to Veterans Park for a pledge and repeat of the uptown stop.

Climb K2 – All together. Wait for the six in plank before we go to the next stop.

1st bump – 5 burpees

2nd bump – 10 CDDs

3rd bump- 15 Big boys

4th bump – 20 Merkins

5th bump (street past Hawthorne) – 25 American Hammer.

Mosey back to the AO and stop and do 20 regular squats just because.

Mosey down to the field for – you guessed it! Bear Crawl Slalom! 2 rounds apiece.

2 minutes of stretching and COT

NMM:

Nice, nice morning out there today! We had one coming our way after the last 90 or so. Everybody looked great and worked hard. Great to see a strong pax like this one was. Mt. Holly is just a nice place anyway. We need more of a presence up there.

Prayers up for those that work in the school system especially teachers and support staff. And of course the kids themselves. Hopefully everybody stays safe and learns a lot! We need for that to happen.  And we are here to help. Let’s not forget that either guys!

Prayers up the Hamm family, guys on IR (even Dredd) and those we have not seen in awhile also. If you can get with one of our brothers who has been absent awhile reach out and do so. One guy I am thinking of is Wheezy. Know he is dealing with some things and has told me he would like ot get back out. Let’s help make that happen. Be good for all of us.

Until next time, honor and a pleasure to lead this crowd.

Tesla

Back to back Qs are not easy and not something YHC really likes to do. Pair it with interregional Qs and you have a real climb! Which kind of is an accident of geography. But after a big lead at Diamondhead the day before got the text from Breaker about needing a Q so YHC gladly stepped up at one of the best and probably most underrated AOs in the region if not the entire area (Metro, Gaston, Lake Wylie). Kind of has it all at SCHS. So there is always plenty of opportunity to make something happen. So as we gathered in the humid gloom YHC had a plan to take advantage of this opportunity. Went like this:

COP:

Stretch (arms and hand to palm)

SSH X 20

IW X 20

4X Merkins X 10

Mountain Climbers X 10

Mosey to the center of the lot for 4 corners. Count off by 4s.

1st Corner: 10 Hand release merkins

2nd corner: 10 big boy situps

3rd corner: 10 CDDs

4th corner: 10 Jump Squats

Return to center after each corner and then 5 burpees so one round is 20 total burpees. Rinse and repeat this for two total trips around the circuit.

Mosey back to the loading dock for some partner work.

Round 1

P1 – American Hammers.

P2 – Run to the dock, jump up on it, 10 merkins. Run back.

Flapjack P1 and P2

3 repeats.

Round 2

P1 – LBCs

P2 – Run to the dock, jump up on ot and do 10 squats. Run back.

2 cycles.

Mosey to the front of the school.

Same partner for the following:

Round 1

P1 – Step ups on the concrete seats

P2 – run the lot and back

Flapjack

Round 2

P1 -Dips

P2- Run the lot and back

Flapjack

Round 3

P1 – Dirkins

P2 – Run the lot and back

Flapjack

People’s Chair on the school wall.

Air presses X 20

Alis X 20

Bear Crawl to the trash can (halfway to COT)

Karoke to the flag.

Mary with some extended protractors that included:

20 Scissor Kicks

20 Dollys

End and pledge!

NMM:

Got with it today. Thanks to Breaker for asking me about it. I think we did agree to it about a month ago. was ready to lead even after yesterday at DH. Kind of topped things off! Great crowd as always at The Storm. Great to see Anchorman who is still recuperating. Prayers and support for him. Also the Hamm family and all they are dealing with. Sargento’s brother in law with his health issues.

Great to see some guys who have not been out lately. Slim Shady is a Kotter! Always good to have him aboard!

Great AO, great guys. Getting 10-20 a workout here so possibly the best attended AO in the region for morning workouts.

Thanks for the opportunity to lead!

Tesla

Last Wednesday YHC was over at Caravan Coffee in Belmont when Dr. Seuss walked in for a cup of java and relayed to me that I had the Goat the next day. To which I replied i did remember that and asked what his disposition would be Saturday as I would be leading the Yank. he said he might be there but really like the EC run beforehand at Folsom. So YHC  took that to mean we just weren’t tough enough at out here in belmont on Saturday. So we decided to turn it up a notch. Went like this:

COP:

Stretching

SSH X 20

IW X 20

4X Merkins X 10

Mtn. Climbers

Halfpipe set 1 – 2 repeats

Top of Heartbreak Hill: 5 jump squats

Bottom at Pad: 5 burpees

Top of stairs: 5 butt to the road monkey humpers

Back on the pad, partner up for DORA 1-2-3

Set 1 – Merkins X 100

Set 2 – Big Boys X 200

Set 3 – LBCs X 300

Run up the stairs to the street, down to the Yank, then back down to the pad. P1 runs first, P2 does the work and then flapjacks until team goal is met.

Halfpipe set 2 – 2 repeats (same as set 1)

Mosey over to the corner of Knowledge

10 X each:

Dips

Dirkins

Step ups

Burpee broad jump to the middle walkway. Broad jump to the end.

Mosey back and down to the Field of Dreams:

Bear Crawl and agility run slalom. Everybody get two turns. Perfect!

SSH X 10

3X squats X 10

Mosey back down the field.

Halfway : 5 HR merkins

End: 5 Hr merkins

Halfpipe Set 3 – 1 roll. Same as above.

Over to the fountain for final warm down and stretching.

NMM:

Pretty upbeat workout today. Didn’t see the need for EC myself. So we blamed it all on Seuss. Why not? he’s wan’t there to defend himself! Ha ha ha! Gotta love a good scapegoat.

Prayers out to Lyn Hamm and her whole family. They are really going through it now .

Quality leadership coming up. Looks like we have Tiger and Top Hat stepping up next couple of weeks. That should be fun.

Great pleasure and honor to lead this group.

Tesla

A few HIMs showed up at The Goat for a high quality Tesla led beat down in the heat and humidity of a western , NC summer morning. Went like this:

COP:

Basic stretches

SSH X 20

IW X 20

Four Way Merkins X 10

Mtn Climbers X 20

Mosey across the river and to the parking lot for some 4 corners.

Corner 1 : Hand Release merkins

Corner 2: Big boy sit ups

Corner 3: Carolina Dry docks

Corner 4; Jump squats

Run to each corner, do the called move and then return to the center for the next corner after 5 burpees.

Repeat 3 times, 10X, 15X, 20X each exercise.

Mosey back across the bridge to the park/playground/shelter area.

Dirkins X 10

Dips X 10

Step ups X 10 (total)

Run a park lap.

Rinse and repeat, 3 times through total.

Mosey back across the river to the foot of the hill for Triple Nickel

Bottom: 5 merkins

Run up to the intersection.

Top: 5 LBCs

Get through this and we are done and a pledge!

NMM:

Small but dedicated group here today on a hot humid mid summer morning. We hit it pretty hard I must say! But that is a Tesla standard. And always will be.

Especially mindful today of kids heading back to college, Lynn Hamm, and guys we miss out there now. Great group today, and a pleasure and honor to be part of and lead.

Tesla

In the continuation of early onset Dog Days of 2019 YHC had a group ready and rarin’ to go on Monday for a humidity check at Mt. Hollywood with a terrific way to start the week off! Went like this:

COP:

Pre stretch to get limbered up:

SSH X 20

IW X 20

Squats X 20

Merkins X 10

Mtn. Climbers X 20

Mosey on over to The Bank (BBT) through the gloom for a partner DORA.

Partner 1 – Run around the bank (we were in back)

Partner 2 – do the DORA part and flapjack when Partner 1 returns

100 CDDS.

200 Squats

300 Big boy situps – This was difficult! Usually have the squats here and these in the 200 slot.

The 300 big boys were a challenge and flat ate up the clock. I would guess because of that we all ran about 10 times.  It was a tongue dragger. Mimble chatter was minimal.

10 count, mosey on over to the bottom of K2, the hill back to Hawthorne. Would call it Everest but K2 just seems to fit here.

Bottom- 5 burpees, run to the top of the first “bump”

1 st bump: 10 copperhead Squats

2nd bump: 15 merkins

3rd bump: 20 SSH

Last bump: 25 American Hammers

Get back to the school for some stretching and a pledge.

NMM:

The Dora was bear today with the 300 big boys. everybody did fine but the humidity and heat were most def on the up side! K2 was K2. Always is. Hot or cold. Think we all got started off right this week , pax did great work. We got something done positive to start the day and work week off with.

Enjoy leading this group. Great bunch.

Tesla

After an extended break from The Fighting Yank and some VERY high quality leadership at The Yank Tesla gets back in the cockpit in the pilot’s seat to have a little fun. After a nice roll on the 4th at Special Edition it was time to get back to what we really do – bust it and get a lot better! We also had a FNG that we needed to break in as well courtesy Stroganoff. So as the humidity persisted and if possible got thicker we gathered at the park and made our way to the concrete pad for some COP and beyond. Went like this:

*Stretching (toe touch, foot to hand both sides, up dog, down dog)

*SSH X 20

IW X 20

Copperhead squats X 10

Merkins X 10

Mtn. Climbers X 20

Mosey on over to the dreaded Hawthorne Hill for DORA work

DORA:

100 merkins

200 LBCs

300 squats

P1 – Run the hill to the top.

P2 – Do the work above until P1 gets back then flapjack

This got everybody pretty gassed so we were well on our way to accomplishing the goal of a total SUCK workout! FNG holding up well.

Mosey back towards the traditional AO. Stop for a round of Route 66.

Lunge to each parking line.

Hand release merkins, 1-11. Total 66.

10 count, Mosey to the Field of Dreams.

Warmup for Bear crawl slalom in the shelter

Dips X 10

Step ups x 10

Dirkins x 10

Report to the field for BCS! We had 11 pax and put it looked like @ 6 feet apart which is pretty much the standard per YHC. Everyone got 2 turns and we got to the end of the field.

BCS warm down

SSH X 10

Turkish get ups X 5

Run halfway back, drop and 5 big boys.

End of field, drop and 10 big boys.

Time for some halfpipes!

Top of Heart Break: 5 jump squats.

Bottom pad: 5 merkins

Top of stairs: 5 butt to the street monkey humpers.

Got 2 runs in here. 4 minutes for pax to complete one repeat, then figure a minute to get everybody back ready to repeat.

Back to the shelter for Mary and stretching for @ 3 minutes. Down to The Yank for the pledge.

NMM:

Great work by the pax. Was a tough, humid, hot morning. Welcome FNG Righteous Fox! Keep getting out there brother, You’ll get better fast.

Honor and pleasure to lead. Anybody ready to lead next week? Step up!

Tesla