4 for Downtown

Warmup

Pledge

We ran and worked out – it was hot and humid in the parking deck

Prayers: spoken and unspoken

Prayed to take us out

EZ out!!

Some went out early for a ride. While the rest of us walked ,ran, or rucked.

Pledge-Prayers-Praise

We had a great conversation about Discipline afterwards.

Got to Old School this AM to find a 12 Family Yard sale setting up shop in the parking lot. Oh well I didn’t plan on being here long anyway.  Everyone mustered up in the upper parking lot to give the yard sale folks the space they needed. At 0700 on the dot we started the warmup with 1 SSH. That’s right 1 and we’re off running and gunning down through the D Blok hitting a few leg exercises along the way. We made it to our destination in about 12min.  or so. That’s when errbody saw my intentions. You see at the first of May I said I wanted to have a few special sport related Workouts. This was my opportunity. We have the perfect number for a 4 on 4 Basketball Based Beat Down today. So we played Make It Take It with a bonus. If you make it you get to watch the other team do Burpees. We shot for captains and it was me and Leppard  Legend picking teams. I say that because you give the old man a ball and his alter ego shows up and shows out. He was head faking and shooting Js like nobody’s business. That’s until Wiki decided to put that lock down D on him. It was either that or the hips and knees giving out on him one or the other who knows. I do know that the burpee count was close but I’ll give it to the Legend his crew probably edged mine out by a couple of scores. On the way back we stopped at more random locations in The D Blok this time we did 10 Merkins each while a Chosen PAX did his 10 on the basketball. By the time we got back we’d completed 160 Merkins each.

That’s TIME

COT

Prayers – Praise – Announcements

Had a Great Time out here today guys thanks for the participation. Looking forward to the next one.

Went to The Ricky Bobby this morning with a special rep and workout scheme in mind. Today everything is going to involve a 21 count or 25 count as my family has hit two very different milestones this week. You see earlier this week my youngest child turned 21 and today is my 25th anniversary. My goodness that woman is a saint. She’d be out of prison by now if she had just went ahead and had me put down like she should have all those years ago. Anyway now you’re filled in on the numbers let’s see how it all went down. Quick warmup disclaimer not necessary as there aren’t any FNGs and quickly to work. Triple Nickel in the front parking lot. Burpees on one end and Mike Tysons on the other. That’s 25 of each exercise so far. We get in a quick stretch to limber everything up now that we’ve been moving for several minutes now. Next we move over to the bleachers for some leg work. We did this with a 21 count split between two different movements. First round was 20 Jump Squats followed by 1 Bulgarian Split Squat per leg. Next round was 14 Jump Squats and 7 Split Squats per leg. We followed that pattern and did 7Jump Squats and 14 Split Squats each leg. Finally we finished with 1 Jump Squat with 20 Split Squats per leg. This was brutal and totally unnecessary but it makes the foundation strong. From there we made our way to the rear of the bleachers for some more recovery work and deep stretches. At this point the legs were trashed so we headed down to the longest maze of hand/guard rails I’ve ever seen. Here we got back to the 25s this time with 5 reps of Inverted Rows and 20 reps of Incline Merkins. We worked our way full circle same way as we did the legs finishing up with 20 Rows and 5 Incline Merkins. We’ve got about enough time for a 4 corner 21s Core Finisher. We did 21 of each of the following: Big Boys, Flutter Kicks, Mountain Climbers and finally Hillbillies. stacking the movements along the way we finished back at the flag just as Whoopee and his Misfits showed up from their Ruck. We all caught the pledge together and that was it.

TIME

Announcements – Prayers – Praise

Goodbye

Tesla said he would double down Q after Hammock, F3 Gastonia’s Aquatic Friday am AO that is a pure GAS! So, after having an alarm fail and missing the turn because of YHC was groggy and a goggle fail YHC emerged from the water and changed (to the chagrin of many pax) just like he did in old paddling days and made off to Snooze for a Q!

Thang:

Quick COP in the “park” consisting of SSH, IWs, Grasspickers and Mtn. Climbers all X 20 with  some Tesla stretches mixed in.

Off to the Y field for some blimps and partner work.

B- P1 runs halfway and drops 2 burpees, all the way and 5 burpees. Mosey back. Rinse nad repeat P2 while P1 does Burpees until P1 returns.

L- Linges as per above, 5, then 10 and return.

I – IWs as per Lunges.

M- Merkins, same as Lunges

P – Plank jacks same as merkins

S- Squats – Same as above.

Mosey to the front of the Y for 11s

Inclined merkins (10)

Big boys (1)

Bear crawl after merkins, mosey back

Things getting a little hot and bothered now! Just what we wanted to see!

Mosey back to the start for a little “escalation”

5 burpees – run

5 burpees + 10 big boys – Run

all the above + 15 squats – run

Done!

Pledge and COT

Naked Moleskin:

Great roll by the pax today. Talked about courage and leadership. We hear all about courage under physical stress but what about the stress you see every day. Mental, emotional, etc. To me the true courage in leadership is demonstrated when a man takes the minority position because it’s his conviction. He may or may not prevail, but he sends the message that there are bigger things than being with the herd. Most of the time, the herd cries out for that guy and his actions and beliefs. Because it needs direction.  And YHC’s experience is one guy giving virtuous direction can lead any army to victory. Under any set of circumstances.

Tesla

Another glorious Carolina morning, and on the longest day of the year the sun was near to rising even as the Brothers of the Gloom assembled at The Goat. Warmups began, as required per F3 Core Principles, with side-straddle hops followed by Abe Vigoda’s (with enhanced audio by the over-50 pax). Grass-grabbers, those elbow-stretchy things, and the Arm Circle Circuit (LBAC forward, LBAC back, Seal claps and Ray Lewis Overhead claps). Finally right and left hand-high yoga stretches.

Mosey up the hill to the Stop sign with10 Merkins and 10 LBCs at each power pole. Do you know how many power poles there are to the Stop sign? More than Goose expected. :-).

Beyond the Stop sign lay The Coliseum. Steps Ups, Tricep Dips, Calf Raises and then the Bleacher Burn Relay for 15 reps. Cheesesteak was fresh off a 50# ruck up Crowder Mountain and Baywatch is too young and athletic for his body to produce any lactic acid at all so they were skipping their way up the bleachers, but I know I felt the burn.

And then we were done. Mosey back to the lot and close out. Thanks for the privilege of leading.

Announcements:
Fourth of July festivities and a race in Belmont on the Fourth.
Second F at The Station in Belmont Friday night 530pm
Prayers
Today is World FSHD Awareness Day
Virus’ 36th Wedding Anniversary.

WARMUP: SSH, Windmills, Mountain Climbers, Plank Jacks, Hillbillys, Moroccan Nigh Clubs, and Overhead claps
THE THANG: This was another variation of my Farmers Workout:  Each PAX took a turn to run the the “course of chores” which included the Chain Drag, Farmers Carry, Block Loading, and Tire Hammering. While the man was in the course the remaining PAX were back home doing work that was drawn out of the hat, SOME of that work included: Squats, Merkins, LBC’s, Jungle Boy Squats, Shoulder Taps and there were others! Oh yeah I forgot to mention that we also had “The Rock” (no not Duane) but our friend who weighs somewhere above the 50 lb range, the deal was that once the work started the rock couldn’t touch the ground or a 5 burpee penalty would be incurred. The Rock must be shared by all PAX! Did it hit the ground…? YES 2 times that MAY have been intentional (thanks @Pony Boy and @Bed Pan) As always I saw some areas for improvement and look forward to bringing another version of this out soon!
MARY: none
ANNOUNCEMENTS:
COT: Jason (BP’s friend), Gumby’s mother

No alcohol served on the Sargento route.

Just sweat.
Beautiful sunrise though.

Unlike Star Trek all the red shirts returned safely.

Announcements
Lightning workout July
Annihilation workouts coming up
Slaw and Gold Digger led respectively

Prayers
Maybelline M
Maybelline coworker’s M
Huck
Barnes family
Others not mentioned

The HIM came out to the Old School in search of a beatdown. What would happen? They showed and soon they know’d. No weinke was needed either. This is what happened…

Stretching warm up to get loose and some merkins thrown in. Mosey around the corner and stop for some more merkins. Mosey from there to the alma mater of many-o PAX for the Thang

Dora 123 – partner up and do 100 Merkins, 200 LBCs and 300 Side Straddle Hops. The other partner would take a lap around the bus drive in. Perfect form was done by all. On one of the laps Gumby noticed a pile of what looked like a spilled can of snuff or maybe meth packets.

Next we did Wall sits for a bit and then a bear crawl under the covered drop off. A mini slalom was done and then back with what we did before.

Mosey from there to the wide truck drive behind the Ingles for some 11s. Big boys on one end and merkins on the other. There was quite a bit of corner cutting by the usual suspects who struggle with counting reps. #HTSI

Fellowship mosey to the small cul-de-sac for some more stretching.

Mosey the long way back to the start and the about 12 minutes of Mary with explicit instructions to limit the work to abs and a 10-rep max. Some tried to test the Q’s resolve but those attempts were squashed!

Time! Thanks for the opportunity to pick up the vacant Q. Aye!

Announcements – Tuna 200 needs runners (congrats to Chili for the HC), July 4th at Yank, Lightning workout

Prayer requests – Gumby’s mom, praise and prayers for Wirenut’s mom’ treatment, Purple Haze’s dad knee replacement and a friend from Italy who was in a shark attack