Author: Tesla (Page 17 of 17)

Had quite the day at Goat Island as the heat and humidity started to left just a little bit. YHC had led The Charge over in Metro the previous day when the appointed Q did not show os for the old man it was all about gathering up the strength to di it all over again. It went something like this:

COP:

20 SSH

25 IW

4 burpees OYO

20 Copperhead squats

6 burpees OYO

20 heels to heaven

8 burpees OYO

20 lBCs

10 burpees OYO

Mosey down the sidewalk and over to the Gazebo for pain station number 1

three rounds of dips, pull ups and LBCs 5, 10, 15 increment

Mosey up to the next corner for more madness.

dirkins, squats, merkins three rounds 5, 10, 15 increment

Mosey back to gazebo.

Step ups, pull ups, merkins, three rounds, 5, 10, 15

Time for some field work.

1st round: run to midfield, 5 hand release merkins. Run from there to parking lot, 10 hand release merkins, mosey back.

2nd round: Lunge walk to midfield, 10 burpees. Mosey back.

Up to sidewalk for Indian Plank slalom to end of pavement.

Triple nickel time: 5 merkins, 5 jump squats, run to intersection , rinse and repeat 5 times.

Mosey to parking lot and some short Mary:

Flutter kick X 10

Rosalita X 15.

Train alert! Close it all out with 5 burpees.

Naked man Moleskin:

Have to admit I was not feeling it on the way over this morning. Yesterday’s Q took it out of me. was ready to follow but it turned out, all things were good! Lesson applied: Suck up your guts and get in motion. Kill the negative inertia and good things happen. Helps to be around positive guys a lot!

Great to lead this group. Always a pleasure AND and honor! Welcome back Radar (Kotter). looking forward ot seeing more of you brother.

Let’s turn out for Slim Shady’s VQ at Yank Saturday. Somebody buy that man an egg! Or a beer later on. Whose in for that Saturday afternoon maybe?

Tesla

Seven warriors showed up at The Yank to put in a little early morning work in the heat and humidity of mid August in pre eclipse Gaston County. It was not easy friends. it looked a little like this:

Gather up at the Yank with the pax and mosey to the first corner for some warm ups

SSH X 20

2 burpees OYO

IW X 20

4 burpees OYO

Windmills X 20

6 burpees OYO

Merkins X 15

8 burpees oyo

LBCs X 20

10 burpees OYO

Mosey to the top of the hill for some bench work:

Step ups X 10 total

Dirkins X 10 total

Dips X 10 total

Increase to 15, then 20 then back down to 15, 20, 10

Mike Tysons X 10 on the steps.

Mosey down to the field of dreams for a nightmare scenario of:

Partner work : 10 partner dirkins, mosy to the other end for 10 hand slap merkins. Mosey back

partner merkins, 1X2X3X4X5X6X7X8 and back down.

Serpantine bear crawl: Weave in and out of pax in plank position “Indian run” style to the end of the field. Talk about building mental toughness!

10 SSH, 15 Copperhead squats.

Mosey down to Heatbreak Hill for some triple nickel nastiness.

bottom of the hill: 5 jump squats.

run the hill

top of the hill: 5 CDDs

repeat 5X

Over to the playground:

10 velociraptors

10 merkins

10 rail squats.

3 rotations.

Over to the fountain for a round of pax led Mary in the circle.

1 pax calls exercise and runs around the fountain while rest of the pax does the exercise. Included but not limited to LBCs, heels to heaven, merkins, you name it. Two rotations total.

Done.

NM: This was a tough one today. Our FNG disappeared for awhile but came back to life for the playground and Mary session. Way to keep hanging in brother! It will get better and easier. But this was a hard day. Make no mistake about that fact. The humidity was pretty thick for sure.

Honor and pleasure to lead The Yank. Great AO and even better guys. Welcome GQ! looking forward ot seeing you in the gloom brother!

Tesla

Today at the Yank was a convergence of Metro “Core” and Gas House Yank regulars. A beat down was to be had and delivered by Tesla, who’s dual citizenship in Metro and Gas House F3  led to this. So we tried to make the best of things. It went like this.

Chapter 1: The Four Corners, defined by the rectangular route around Stowe Park,  the school and over the railroad tracks.

Start point warm up

SSH X 20

IW X 20

Copperhead squats X 20

Merkins X 15

Right foot to right hand stretch, left foot to left hand stretch

Mosey uphill to the school and benches for a little fun:

step ups, 10 each leg

10 dips

rinse and repeat three times.

Mosey across the tracks to the fist intersection

LBCs X 15

Wide arm merkins X 10

Jump squats X 15

rinse and repeat 3X

Mosey to Main street for some wall and fence action

15 elevated wall squats.

10 Mike Tysons

15 regular squats

Mosey down to The Yank for a regroup and on to chapter two

Chapter Two: The Field of Dreams, the field at the top of the hill by the school

Partner work

1st set:

Partner 1: Mosey halfway, 5 hand release merkins. Mosey rest of the way, 10 hand release merkins

Partner 2: LBCs

rinse and repeat

2nd set:

Partner 1: Karoke halfway, 5 CCDs, Karoke all the way, 10 CCDs mosey back

Partner 2; Flutter kicks

rinse and repeat

3rd set

Partner 1: lunge walk to midfield, 10 burpees, mosey back

Partner 2; Hold an elbow plank

rinse and repeat

On to Chapter 3 after all this fun!

Chapter 3: Heartbreak Hill

1st set: Partner 1 does SSH, Partner 2 runs the hill and does 10 merkins. Rinse and repeat

2nd set: Partner 1 does LBCs, Partner 2 bear crawls the hill and does 5 merkins Rinse and repeat

3rd set: Partner 1 does squats, Partner 2 runs the hill and does 10 merkins at the top. Rinse and repeat

4th set: Partner 1 does jump squats, partner 2 bearcrawls to the top of the hill and 5 merkins. Rinse and repeat.

Chapter 4: Beginning of the end

inclined merkins and dips

1st set, 10 each

2nd set, 15 each

Mosey up to the Yank for takeout Mary

Rosalita X 15

Oblique crunches 20 per side

Stretch right foot right hand left foot left hand.

Done!

NM: Great work by everybody. Metro guys loved the AO tour and the town. Will return! Great to have my brothers from Core Metro over here today. Meant a lot to me and everybody had a blast and a beatdown! Wanted to give them a tour of a great AO and all the toys we have to play with here. The Yank is a fun stop!

Announcements: Give2Give underway. More expansion this fall. Do what you can. Core Metro celebrates 5 years next Saturday at 7 am at Myers Park Traditional (behind Queens College). OBT and Dredd, the F3 founders WILL BE LEADING. Tesla will be there. Dr. Phil may. Let me know and we can clown car over. I assure this is one event not to be missed. Rev Florida, myself and others will be in RARE form! Great coffeteria afterwards as well.

Dr. Phil and I are going to see about more 2nd F opportunities. Possible Happy Hour discussion. Belmont/Cramerton certainly has venues for that. Its a big deal in Metro these days. They will help us with it.

Remember Tiny Tank’s going away party Thursday at 7:30 in Belmont. He will be missed. Brought a lot of guys out.

Last but not least Dr. Phil’s takeout was worth all the effort. You are a talented and real guy Doc! Glad your in the fold. We could use about a 100 more like you. So could everybody else in F3.

Pleasure and honor to lead this group always.

Tesla

8 warriors braved the obstacles in downtown Belmont for a truly memorial event at the foot of the Yank this fine Memorial day Saturday to pit in a little sweat equity and get better. Went something like this:

Mosey to first corner of the park:

SSH X 20

IW X20

Merkins X15

Mosey up the top of the hill.

I hear that train a coming! 5 burpees

Copperhead squats X 20

Rosalita X 20

LBC X 15

Grab some bench space by the middle school for some work as follows:

First round:

Dips X 10

Step ups 10 each leg

Dirkins X 10

Second Round

Dips X 20

Step ups 10 each leg

Dirkins X 20

Mosey on down to the field for a little Jack  Kevorkian homage, aka partner assisted suicides

Partner 1: mosey down the field in called transportation mode and do exercise as called at halfway and end. Mosey back,

Partner 2: Do called exercise until partner gets back, flapjack.

1st round:

Partner 1: Mosey to halfway, 5 squats, Mosey to end, 10 squats. Partner 2, squats ’till 1 gets back.

2nd round

P1: broad jump to midfield, 5 hand release merkins, broad jump to end, 10 hand release merkins. Broad jump back. This was the hard one!

3rd round: Lunge walk (knee to the ground lunge) to midfield, 15 LBCs. Lunge walk back.

4th round: Bear crawl to midfield 10 merkins. Bear crawl back.

Mosey to wall at Middle school for people’s chair.

20 air presses in cadence.

Balls to the wall for @ 1 minute

Back to People’s chair

20 air punches in cadence.

Move to the bottom of the hill in the park for the grand finale! 4th quarter action. Bear Bryant said when he got to Texas A&M winning was not imperative but getting tougher in the 4th quarter was! This one was for the Bear!

Round 1:

Partner 1 runs the hill, does 5 merkins

Partner 2 does merkins.

Flapjack when P1 gets back.

Round 2:

Partner 1 runs the hill and 10 squats, Partner 2 does squats

Flapjack

Round 3:

Partner 1 bear crawls the hill, 10 LBCs at top, Partner 2 LBCs till P1 returns

Flapjack

Round 4:

Partner 1: Crabwalk the hill, 5 plank jacks, Partner 2 plank jacks till P1 gets back.

flapjack.

mosey over to the Yank for some stretching and take out.

NM: YHC’s first Q in Gastonia region. Really loved the guys and the AO! Great group to be with today and lots of toys to play with. Looking forward to hitting all the AOs over the next few months in the region. My kind of folks over here! Looking forward to meeting everybody and expanding our realm here.

Items:

YHC has kicked off an initiative called M&M – Minorities and Millenials. Goal is to attract more of these men to what we are doing.

Q school June 17 in metro. 40 spots open. Do Re Me has it. starts at his office 8:30 – 10:30 with breakfast. Let me know if interested, I will be there! Could clown car over to Core workout at 7 and on over to school at nearby at 8:30.

Remember what the Holiday is about. All gave some and some gave all. That ‘s why we are doing this.

Aye brothers! See you in the gloom.

Tesla