Ole Montross has been hard at it EHing lately. He’s brought out some Bessemer City boys who are getting into this Ruck thing. Today was about pace for the 4 man ruck group while 3 ran some miles.  Volt clocked in early due to having to bust out a little early to make it to work. The rest of us finished up as usual right about 0615. Good work for the new guys keeping the ruck pace at just under 15:00/mile. Good to see Allen Tate, AKA Chief, out there putting some miles in.

Pledge

COT. Prayers for my father n law having heart surgery.   A couple of unspoken. Prayers for our 2.0s in school.

YHC took us out in prayer

I am fairly new to F3 so when HIPAA asked/ informed me that I was going to Q I was a little nervous, but excited about the opportunity.    Little did we know that Mother Nature would make it that much more difficult to get out of the fartsack on a cold icy morning.

HIPAA and I showed and I knew what I had planned would be super fun for just two of us…so we got after it.

Pledge

Warmup:

Moroccan night clubs x 10

Imperial walkers x 10

Merkins x 15 

LBC x 15 

Workout:

Dice:  simple each person rolls the fate of the group…repeat until times up or we all fall out. 

2: 10 clean and jerk press

3:  30 Flutter Kicks and 5 Burpees (F3) 

4:  5 Out and up crushers 

5:  10 chili jacks

6:  15 kettle bell squats 

7:  5 Burpees 

8:  Renegade row 5 each side

9:  30 dips

10: 10 pullovers 

11:  10 kettle bell lunges 

12:  Rollers choice 

Two people+two dice+lots of work and little rest between = Great work.

Thanks to HIPAA for showing up…he is a #HIM. Thanks for the opportunity and look forward to it again soon.

Side note:  we rolled 7, 9, and 3  lots .  Lost count but there were something like 60+burpees and around 120 dips …fun times

YHC- Voodoo

It was a cold Friday morning no fng’s so let’s get moving.
Warm up
Ssh,windmills,cherry pickers,low slow squats.
Mosey down to Franklin square for some monkey humpers. Then mosey to the parking deck. Each Pax chose two cards we did one card at the bottom then the other card at the top of the parking deck.10 cards total. After that mosey back to the rotary when we stopped at the light to bear crawl,this got some mumble chatter. So why not do 20 burpees after that. Some time left so we did some Mary and a short mosey to complete a mile of running.
Prayers for our families and each other. Prayers for MW’s father in law having triple bypass surgery.

As time was nearing  I noticed that the announcement of the venom clan’s debut must have scared many PAX.  Or it was cold?  With that we started. I had no plan of a warmup but with the presence of a once in a while visit from one HIM we did some Goofballs In cadence.

The five deadly venom beat down. 

Centipede style.   Nickname is “Thousand hands”   Well known for his quick moves. Let’s work on our upper body. 

CDD, Over Head claps, Merkins, Moroccan night clubs, dips. 

Snake style.  The snake spirit.  Famous for his responsive moves. The head moves and the tail reacts. Let’s do some combination work. (I’m not sure what I was thinking on a couple of these) 

Crunchy Frog, Mnt Climbers, v up roll up, Nolan Ryans, WW1. 

Scorpion Style. The feet move as a scorpions. Let’s work our legs some. 

Squats, skater squats, 1 leg deadlift,   Toy Soldiers, Hill Billy. 

Lizard style. He trained to have a light body and strong legs. So he could crawl with ease. Also made use of his rebound force. Let’s do some wall work. I did forget to put in a fifth exercise here. It was supposed to be Australian mnt climbers. 

Wall merkin, hip slapper, glute bridges, plank to hands, 

Toad style.  Is very strong. When properly used it is nearly invincible. It can even bend raw iron. Let’s do some total body work. 

Pull ups, Burpees, lunges, merkin, squat. 

After 5 reps of each exercise we are to run down the parking lot and back. Rinse and  repeat. 

With plenty of mumblechatter,  a few deer and bike riders, also a couple of police out. It made for a fun evening. Thanks guys 👊👊👊

Announcements

Christmas party  dec 15.

Convergence dec 15  bring toys for operation sweet tooth

prayer request.

Frieght – Grandpa.

Pockets- cousin in hospital.

So YHC got a note that nobody was up at The Yank on Saturday from The Nantan which was a REAL head scratcher! If nobody is in that always defaults to the oldest pax in the region – Tesla! Having just turned 59 Monday it became incumbent on YHC to have a true beatdown ready to roll in the gloom of a Saturday in December. Especially with the dreaded winter storm approaching we simply could not make this a walk through. So it went like this:

COP by The Yank

SSH X 20

IW X 20

Right foot right hand stretch, Left foot left hand flapjack.

Mosey to the Hawthorne Hill. We have not been there for quite sometime so it was time for a little hill work.

Partner up. P1 runs to the top and returns and picks up P2 on the teamwork called moves as follows:

Merkins X 100

CDDS X 200

Squats X 300

LBCs X 400

By my count everybody got at least 4 trips up and down the hill which is always a challenge. Not much mumble chatter. This got us to @ 7:30 real easy!

Mosey back to the AO and hit the Field of Dreams for the signature Tesla call: Bear Crawl Slalom. Everybody got two rounds to the end of the field.

SSH X 10

Turkish Getups X 5

Return via agility drill.

Orangeman cam up with the TGs here! All credit to him! As I have said the art of great leadership is in the delegation of tasks and the faith to accept the results of the outcome! The pax did not appreciate this. But YHC did.

Mosey down to Wonderland (the playground) for some activity as such:

10 diamond merkins

10 step ups each leg

10 dirkins

Time for a gut check to finish up with, Triple Nickel on Heartbreak Hill!

Bottom: Bupees X 5

Top: Jump Squats X 5

This pretty well got us to the end with a little short Mary on the pad. Pax was pretty well spent as planned!

NMM:

Great work by everyone especially Top Hat! We need to find you some quality PT brother and get that hamstring/calf better first quarter of next year. I am going to suggest my old buddy Scott Greenapple in Charlotte. We’ll talk soon about that. And Freon found his way down from Mt. Holly! Welcome to The Yank Brother!

Was a great day out there. Little overcast and @ 43 degrees. Great “push it” weather. Don’t think any AO worked harder than we did and that was the intent. This was Tesla’s last lead at The Yank this year. 2.0 in and duck hunts every Saturday until January. Convergence next week at Gas House. Christmas party at Quiche’s Saturday night. May need some help setting up Friday. Dirt up the 22nd and Orangeman the 29th.

Been a Great Year at The Yank! Looking back at what we did is really fulfilling. The July 4th special session was awesome and will be continued as a tradition in Belmont of reading the Declaration and having local clergy say a few words was the best in my mind. We had real impact in real time that day which is what we are ultimately all about. Let’s keep pushing the rock and expand our fold!

Tesla