Warm up 15 IC
Goofball
Hillbillies
SSH
Low Slow Squat

Indian run to ball fields and complete 2 laps around the field.  Each PAX performs 5 Merkins then runs to the front. Finish at the turd shack.

Wall work is 10 IC
Dirty Hook-Ups
Australian Mnt Climbers
Peoples Chair
Complete 3 sets.

Circle up in the parking lot for Guantanamos. Lie on your six hold your feet up. One PAX pops up and runs by pushing each set of feet down. Continue till all PAX have run the circle. Perform 2 rounds.

Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.

Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone.

Mosey back to the start for Arms and AB’s. X 15 single count.
Merkins
American Hammers
CDD
LBFC
Merkins
WW1
Nolan Ryan
Crunchy Frogs
Peter Parker

1-4 ratio
Burpees and Imperial Walkers.
Stop at 8 Burpees.

Announcements

New workout, called snooze, in McAddenville  summertime workout. June 2nd
Saturday 3rd. Forest City bike ride and video games.

The Storm 5/16/23

Warm up 15 IC
Goofball
Hillbillies
SSH
Low Slow Squat

Indian run around the school. Each PAX performs 5 Merkins then runs to the front. Finish at the school front entrance.

Go to the wall. Wall work is 10 IC
Dirty Hook-Ups
Australian Mnt Climbers
Peoples Chair
Complete 3 sets.

Circle up in the parking lot for Guantanamos. Lie on your six hold your feet up. One PAX pops up and runs by pushing each set of feet down. Continue till all PAX have run the circle. Perform 3 rounds.

Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.

Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone.

Next circle up for Arms and AB’s. X 15 single count.
Merkins
American Hammers
CDD
LBFC
Merkins
WW1
Nolan Ryan
Crunchy Frogs
Peter Parker

1-4 ratio
Burpees and Imperial Walkers.
Stopped at 6 Burpees.

Announcements
new work out, called snooze, in McAddenville starts June 2nd
Saturday 3rd. Forest City bike ride and video games.

Disclaimer
Pledge
Nutria’s got Painlab
Warm-up:
SSH – 1 in cadence

To the church:
The Thang:
Memorial Day trivia and exercise and fun
Behind church-Trivia and Run circle after each
SSH- 25 IC
Squats-25
Merkins-20
LBC-25
Calf raise-30

 Shotgun Street Sprints – Solo

Round 2 with trivia
Dips-2
Big Boy -10
5 burpees
20 Heels to heaven
15 CDD

Street Sprints-Partner

Partner1/Partner2
1-Lunge walk/2-Run a distance and collect your partner…..then rinse and repeat using…..
Bearcrawl
Inchworm
Bunny Hop

Triple Nickel-
5 Merkins
Bear Crawl
5 CDD
Modified to pacify Linus

Very Slight Small Round of Mary-IC
Flutters
LBC
American Hammers
I vaguely do not recall that the cadence went something like this……….
123-1
123-2
123-3
Ger-man-y-4
Por-no-graphy-5
good-for-you-6
good-for-me-7
can’t-un-see-8
Cure-ED-9
get-VD-10
vase-a-line-11
your-the-show-12
room-219-13
123-14
123-15
123-16
‘123-Halt’

so, imagine for a moment (or just do it, but only with you and a mirror) taking your left hand at a slanting stroke and thrust it towards the outside of your hip.  Repeat the same with your right hand for practice and then take both of those puppies and perform simultaneously, karate chops to the outside of your haunches all while maintaining an ‘that’s right’ persona and go ahead and add that geriatric pelvic thrust.  Say ‘hmmph’ as you do so.  Careful, you don’t want to throw out your back.  That my friends is a remedy for Sandy V, possibly ED, and a host of other ailments and is called ‘Getting the Biotch out of Whoopee’s Britches’.  One would normally say do not try this at home, but arguably this is probably the only place you should try this.  And alone, leave your M out of this one.  Clothes on is optional.  Keep your clothes on.  Say it loud, HEY BIOTCH!

Announcements:
Murph Monday Morning, 7:00 am, Martha’s
Memorial Day recognition ceremony Monday morning 10:00 am, Gaston Memorial Park (cemetery on New Hope Rd.), Gaston Symphony Band playing

Prayers:
Hunchback
Vacations
Brownstreak

Happy Memorial Day Weekend to all.  Trivia for your reading pleasure attached here.  Unverified facts mind you.

Question: What city is known as the birthplace of Memorial Day?
Answer: Waterloo, New York

Question: Memorial Day was originally known as what?
Answer: Decoration Day

Question: Memorial Day was first recognized on what date?
Answer: May 30, 1868

Question: When was Memorial Day named as such by the federal government?
Answer: 1971

Question: What act moved Memorial Day from May 30 to the last Monday in May each year?
Answer: The Uniform Monday Holiday Act

Question: When did Memorial Day move from May 30 to the last Monday in May?
Answer: 1971

Question: Who spoke at the first Memorial Day ceremony at Arlington National Cemetery?
Answer: Ohio Congressman James A. Garfield

Question: When was the Tomb of the Unknowns at Arlington National Cemetery established?
Answer: Nov. 11, 1921

Question: What poem inspired the tradition of wearing and planting poppy blossoms for Memorial Day?
Answer: “In Flanders Fields” by John McCrae, M.D.

Question: “In Flanders Fields” was inspired by a battle in which war?
Answer: World War I (Bonus points if you also named the battle: the Second Battle of Ypres)

Question: The National Moment of Remembrance takes place at what time each Memorial Day?
Answer: 3 p.m. local time

Question: Which president signed the National Moment of Remembrance Act?
Answer: President Bill Clinton

Question: Memorial Day initially only honored the fallen from which war?
Answer: The American Civil War

Question: Who is credited with creating Memorial Day?
Answer: General John A. Logan

Question: How should American flags mark Memorial Day?
Answer: At half-staff from sunrise until noon, then at full staff until sundown

Question: When was “Taps” written?
Answer: 1862 (Bonus points if you also said who wrote it: General Daniel Butterfield). 

Question: Memorial Day is held in May for what reason?
Answer: So flowers will be in bloom to decorate soldiers’ graves

Question: How many participants decorated graves for the first Memorial Day at Arlington National Cemetery?
Answer: 5,000

Question: How many fallen soldiers were honored at the first Memorial Day at Arlington National Cemetery?
Answer: 20,000

Question: Which historical monument was dedicated on Memorial Day in 1922?
Answer: The Lincoln Memorial

Question: How many total Americans died in the Civil War?
Answer: About 620,000

Question: About how many people visit Arlington National Cemetery each year?
Answer: More than three million

Question: When there was a shortage of natural poppies in 1924, which city was the first to manufacture artificial poppies?
Answer: Pittsburgh, Pennsylvania

Question: The annual biker rally in Washington, D.C. each Memorial Day is called what?
Answer: The Rolling Thunder Run

Question: The Rolling Thunder Run is aimed at raising awareness of what?
Answer: The POW-MIA (prisoners of war and soldiers missing in action) issue

Lightning is your speed work.  Lots of running.  Not a ton of exercises.  It should test both speed and endurance.

This is to be done on an oval track, starting from the middle of a straightaway.  Complete for time.

• 1 lap
• 25 x Jump Squats
• Sprint across the field inside the track to the middle of the straightaway on the opposite side
• 25 x SSH
• 2 laps
  • These 2 laps will begin from the opposite side of the track from where you started
• 50 x Merkins
• Sprint back across the field inside the track to the middle of the straightaway (where you started the workout)
• 25 x SSH
• 3 laps
  • Beginning back at the start
• 75 x LBCs
• Sprint across the field inside the track to the middle of the straightaway on the opposite side
• 25 x SSH
• 2 laps
  • These 2 laps will begin from the opposite side of the track from where you started
• 50 x Merkins
• Sprint back across the field inside the track to the middle of the straightaway (where you started the workout)
• 25 x SSH
• 1 lap
  • Beginning back at the start
• 25 x Jump Squats
• Final sprint across the field inside the track to the middle of the straightaway on the opposite side

Record your time at the end.

Some notes:

• Please get a warmup in before starting this workout
• The track and lap distances shouldn’t matter.  Ideally, it’s 400m (or 0.25 miles), but as long as you do both workouts at the same place, you’ll get to measure your progress.  That said, please choose anywhere that works.  Also be aware of the width of the track too, because you’ll be running sprints across it.
• It’s you versus you.  There’s lots of running and fast running in this.  Push hard but be responsible.  Especially if you do this in the heat of the day.

“Thunder” is meant to be done with a cinder block.  Modify as needed to the kettlebell of your choice.  For the sake of growth, if you choose a kettlebell, please choose a kettlebell weight that will push you.

25 minutes – AMRAP

• 12 x Thrusters
• 12 x Curls
• 12 x American Hammers (with block, count right side only)
• 12 x Block Swings
• 12 x Bent Over Rows
• 12 x Big Boys
• 12 x Heels to Heaven
• 12 x Burpees

We will count the number of rounds we complete, and note where we stopped in the round we didn’t finish.  Each round is 96 reps, so we should be able to count up our total number of reps for the workout.

All exercises must be done in order, and when we complete the Burpees, we note the round complete (with chalk or a rock or whatever is available) and we go back to the Thrusters.

Feel free to modify to make it harder by doing Blockees instead of Burpees.  We can also choose to modify some of the other exercises due to injury or preference (like V-ups instead of Heels to Heaven), just make sure to write it down and do the same thing in August.  It’s you vs. you.

2023 had a strong start, Pushing Rocks, running relays, and bringing new guys in and welcoming Kotters back.  No time for rest, though, let’s work towards Summer Goals.

Summertime is challenging.  Between the heat and vacations, numbers sag and focus wanes.  To help keep us on track, we’re going to work on showing progress in one of three areas, using PT Tests to show our growth.  We will offer the classic PT Test, and two new options, one with a gear focus and no running that we will call “Thunder” and another with a focus on speed work that we will call “Lightning”.

For the sake of flexibility, and so anyone can jump in on the challenge, I’m going to ask you to form a small group and do these workouts OYO with your group.  At this point, many of us know who likes doing the same things that we do.  We have formal ShieldLocks, or even just guys we post with on a regular basis.  The accountability of working together and not slacking off over the summer will help.

We will do the PT Test workout once in June, between June 3rd and June 11th, then again at the end of the summer, between August 26th and September 3rd.  This will set us up to head into Iron PAX season.  You can choose anywhere you’d like to do these workouts, but if you use a track, make sure to use the same track in both the August and June workouts so you’re consistent.  We will also try to offer each PT Test somewhere on our calendar, either at an AO or as EC prior to a scheduled workout.

So here is the challenge:

• Decide whether you are interested in working on Speed, Strength, or Overall Fitness
• Form a group of 3-5 (or more) guys that want to do the same workout
• Select a Q to lead the group (just to be responsible for setup)
• Decide where and when to do the workout
• Record your results (Using a Google Form posted on the 1st F channel)
• Keep pushing in that direction to get better over the summer
• Do it again at the end of the summer and check your progress

While it’s set up to do these OYO, if you don’t have a group, or your group wants to come where it’ll already be happening, you can choose to attend one of our publicized workouts.  Plans to offer these workouts in June are as follows:

• Classic PT Test
  • June 7th – Ricky Bobby
• Thunder
  • June 3rd – PainLab
• Lightning
  • June 10th – EC Old School (6:00 AM)

If you have any questions or suggestions, please reach out to Flintstone.

Here is the Classic PT Test workout:

• 1 lap
• 100 reps (as close to proper form as you’re able) of each exercise before moving to the next
  • Merkins
  • Squats
  • LBCs
  • SSHs
• 1 lap
• 75 reps of same 4 exercises
• 1 lap
• 50 reps of same 4 exercises
• 1 lap
• 25 reps of same 4 exercises
• 4 laps

In total it will be 2 miles and 1000 reps completed for time.

Please see PreBlasts for Thunder and Lightning for their Weinkes

Yabba Dabba Doo

Trash talk was allegedly light this morning at Pain Lab (maybe, as I like to think, because we were too busy with werk), but mumblechatter touched on a few interesting topics.  Which PAX will be having a Pain Lab pool party as soon as his new pool is installed?  Who is each PAX’s favorite 80s/90s film star/sex symbol?  See if you can match us up:  Pamela Anderson, Cindy Crawford, Catherine Zeta-Jones, Nicole Kidman, Penelope Cruz, Carmen Electra

Linus had Gashouse Q and kicked things off with the pledge and that’s it.  No disclaimer, no warmup (one side straddle hop doesn’t count).  Fine, let’s go.  Get your coupon and head to the back of the parking lot near the picnic benches.  I got the music and timer going.  The rules were simple:  2 minutes of work on a pair of exercise, followed by 10 seconds rest, then on to the next pair – switch as often as you need to, but keep working all 2 minutes.
Merkin pull-throughs / Nolan Ryans
Overhead press / Upright rows
Derkins / Superman pull-ups
Kettlebell swings / Curls
Kettlebell pull-overs / Big-boy situps or reverse crunches
Kettlebell squats / Lawn mowers (rows)
Bulgarian split squats (left) / Star crunches
Bulgarian split squats (right) / American hammers

Rinse and repeat until time.  Midway through the first circuit there was some grumbling about “no breaks” but we pushed through to the end.  3 full cycles took us to 0759.  Rejoined bootcampers for COT.

See Gashouse BB for announcements and prayer requests.

As always, privileged to lead a fine group of HIM’s this morning!
– Nutria