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Author: Watts Up (Page 7 of 23)
Rucking was involved
Flintstone convinced YHC to go with him to The Abyss on Wednesday. The workout was terrible, so YHC decided to copy it…
Small crowd had gathered Saturday morning ( 2 for NUOS, but that’s a different backblast (still no JJ or Tube)) 7 were to be split between GasHouse and PainLab.
Warmup involved SSH, Merkins and I think something else. The we split.
YHC gave the hereto unmentioned 10# slamball to JJ for safe keeping while YHC took the chalk and jump rope.
Up Garrison a over to the building with all the dentist offices. (beside 1st Pres)
PAX 1: Slam Ball
PAX 2: Jump Rope
PAX 3: LBC
PAX 4: Mosey around the Bldg.
Rotate through.
Round 2:
Same, but with Squats in place of LBC.
Pick up the toys and on over to the 1st Pres parking lot between stairs and gazebo.
Round 1 & 2:
10 Burpees
25 HRM or CDD (You decide the how to break them up)
2 Laps (Through the gazebo and back)
75 V-Ups or BB
2 Laps
100 Flutters or Hello Dolly(Move Each Leg = 1)
2 Laps
5 Kraken Burpees (3 HRM in the middle)
2 Laps
Round 3, the numbers were cut and the lap shortened.
Mosey back to the flag for a short bit of Mary.
Honestly, I know those were the activities and I think the counts are right. This last weekend was pretty much a blur between NUOS, F3, my daughter (post equine accident) and trying to complete some home improvement projects.
Sorry.
At least I wrote a backblast, right?
Watts Up Powering Down
YHC had Q at GasHouse on Saturday. Coming off of a trip to The Abyss on Wednesday, YHC tried to copy the workout done there. Roscoe, JJ and Stroganoff enjoyed it so much, YHC thought to recycle it for another viewing given the few PAX in attendance on Saturday. Sorry, Not Sorry JJ.
9 (or maybe 10) had gathered to join YHC in the gloom of Monday at 0530. No FNGs, so a brief disclaimer, followed by The Pledge of Allegiance.
WarmUp:
There is no warmup, lets mosey to our destination. (Food Lion parking lot via PF)
Main Event:
Upon arrival, mysterious scrawlings were found on the ground. YHC interpreted them as the following:
10 Burpees
25 HRM or CDD (You decide the how to break them up)
2 Laps (Around all the cart returns)
25 Squats or Lunges (Lunge with each Leg =1)
2 Laps
50 V-Ups or BB
2 Laps
100 Flutters or Hello Dolly(Move Each Leg = 1)
2 Laps
5 Kraken Burpees (3 HRM in the middle)
2 Laps
For Round 2:
7 Burpees
20 HRM or CDD
1 Lap
20 Squats or Lunges
1 Laps
40 V-Ups or BB
1 Lap
75 Flutters or Hello Dolly(Move Each Leg = 1)
1 Lap
5 Kraken Burpees (3 HRM in the middle)
1 Lap
Move to the stairs for Calf Raises – 22 Straight, 22 Toes Out, 22 Toes In
Mosey on around to the ramp behind PF for 2 rounds of bear crawls
Mosey to KFC’s rock pile and pick a rock.
25 Curls, 25 Overhead Presses, 25 Triceps Press, 25 Bent-Over Rows.
Return your coupon and let mosey home.
Leaving time for Mary
No Announcements
Prayer Requests:
Although this was like 3-1/2 ago, YHC can’t do justice to the requests. Luckily God knows them. I apologize for not taking notes.
YHC took us out.
Good Work by All.
Thank you for your support, encouragement and push. I am better because of you, the PAX of F3 Gastonia.
Watts Up Powering Down.
Work was done
It was YHC first time at the helm of The Fighting Yank, so during a little EC Ruck, the regulars were interrogated as to the location of some necessary features.
YHC memory is a bit fuzzy, but it went a little like this…
0700 hit with lots of PAX gathered, including one from Cali that had EH his brother out.
Meander to The Pit for the opening…
A full disclaimer was covered and the core principles of F3.
Now onto the warmup…
10 SSH IC
11 Grass Pickers IC
12 MNC IC
At this point The Yankers left The Bunkerites. Mosey back to Main and across the railroad tracks.
Time for a little Route 66 at each lamppost on the left with the exercises:
Merkin
Squat
LBC
This put us “near” Woodrow Ave. Mosey down Woodrow and then Central to get to First Baptist. There was a stop along the way for some planking to catch the 6.
At the wall in front of the church, lets do some Dora.
100 Incline Merkins
200 Step Ups
300 Dips
Partner runs the parking lot.
From there to the track via Myrtle and Hill. On the track do some BLIMPS with a lap in between each letter.
10 Burpees
20 LBFC’s
30 Imperial Walkers
40 MNC
50 Plank Jacks
60 SSH
Some finished (Boudin), while most were somewhere in the “P” and “S” when it was called due to time being short.
Mosey back the flag, where the Bunkerites were gathering as well.
Welcome Grapevine aka Michael Gregory
Announcements:
Blood Drive
F3 Dads
Prayer Requests:
TurtleMan
Big Pappy
Sister Act
Teachers
Grads
This was tougher than it looked on paper, especially the Dora. Sorry, not Sorry.
Watts Up Powering Down.
Coming off vacation, YHC was struggling with what to do. So, reading through old backblasts, YHC found two good choices and couldn’t decide which would be better…
When 0530 arrived, twelve had joined YHC. Some even gotten in a little EC (Ruck and/or Run).
No FNGs, so just a brief disclaimer while meandering from the buses to the playground asphalt. For the first time, the chain was actually up, which about took out some PAX, especially the late (on-time for him) arriver.
Warmup:
My memory is fuzzy on the warmup. There were 3 exercises maybe, 10 IC or something like that.
Mosey toward the tennis courts/park.
Event:
Upon arriving at the tennis courts, YHC presented those in attendance with a choice of Option 1 done on the tennis courts or Option 2 done on down the road a bit.
While there was much chatter about were there really two choices, we will probably have to do both, blah blah blah.
Orangeman, the self appointed spokesman, announced the choice to be Option 2.
Alrighty then… On to the park for a little Rack and Stack.
At the little parking lot, is where we will stack and up the hill to the stop sign is the rack. Go to the rack get an exercise, bring it back and stack it.
Round Rack Stack
1 10 Burpees 10 Burpees
2 10 Merkins 10 Burpees, 10 Merkins
3 30 Lunges 10 Burpees, 10 Merkins, 30 Lunges
4 40 Flutter Kicks 10 Burpees, 10 Merkins, 30 Lunges, 40 Flutter Kicks
5 50 Squats 10 Burpees, 10 Merkins, 30 Lunges, 40 Flutter Kicks, 50 Squats
6 60 SSH? 10 Burpees, 10 Merkins, 30 Lunges, 40 Flutter Kicks, 50 Squats 60 SSH
Mosey back to the flag.
Just enough time for a little stretching.
Time.
(Option 1 would have been better… Just some BLIMPS and core work)
Announcements:
Blood Drive on 16th
F3 Dads on 19th
Prayer Requests:
TurtleMan
Big Pappy & Family
Sister Act & Family
Teachers, Grad and Students
Thanks for the opportunity to lead.
Watts Up Powering Down
There was a rare Dirt-free EC session held this morning. Shout-out to EZ Rider and Flintstone for joining YHC. Its held almost every Monday, so come join us.
When 0530 hit, there were 10 joined around YHC. None were FNGs, but JK2 and Bob the Builder were among those gathered. With no FNGs, only a basic disclaimer, followed by The Pledge of Allegiance. As the PAX gathered in the gloom, all examined the black sphere sitting in the center of the circle. None dared touch it,..
Preview:
20 SSH IC
15 Imperial Squat Walkers OYO
Main Event:
YHC grabbed the sphere and threw it to Stinky Bird. While he put his hands on it, he wasn’t completely prepared for the 10# it was. The group in tow moseyed down Riverwood Pkwy, stopping periodically at various street lights. When we stopped, the PAX performed the following exercises, while the person with ball performed overhead slams.
10 Merkins
12 Squats
14 Big Boys
1 Burpee
Upon completion of said exercises, the ball was passed to another attendee.
Normally Riverwood Pkwy will be “busy” if there is one or two cars during an entire session. In the gloom of today, we may have hit double-digits regarding traffic, including a semi with trailer. Undaunted, we continued up and down until about 1/2 the PAX had their chance with the ball. As “luck” would have it, we were right next to the doctors office, so into that parking lot we went.
Circle up (close circle). High-plank. Pass the ball around the circle with your left hand. Repeat with the right. Two failed to follow instructions, so 2 burpee penalty for all.
Circle up again. Low-plank. Repeat, but pass to your neighbor’s feet/waist. Thus each had to use both hands to pass the ball around.
Mosey on up Riverwood, repeating the process until we arrived at The DG. (2 PAX left with ball duty). Circle Up.
Pax with ball calls an exercise, PAX performs the exercise while PAX with ball slams the ball around the circle.
Time is getting short, so head back to the flag, stopping twice more to complete the circuit for all in attendance.
Bob the Builder (JK2 2.0 (14yrs old) ) had lots of energy left, so he was given the ball for the final leg back to the flag. Not sure, but it either got stolen or he passed it off along the way.
Arrived back at the flag with one minute or less left. SSH until 0615 hit.
Time
Announcements:
The Bunker – Low Impact Workout 7 – 8 Sat. Start and Finish with Yank.
Murph @ Sandlot on Memorial Day 0700. All other AOs running normally.
Prayer Requests:
Turtleman
Big Pappy’s Family
Sister Act’s 2.0
PAX on IR
Joey Denton
YHC took us out.
Thanks to all that attended. Great work out there!
Watts Up Powering Down
Rock was pushed.