I started prepping for this workout last week and the Tar Heel vs. Pitt game over the weekend played very well into my plan. With a final score of 96-65 I set out to see how those numbers would fall into my plan. After some thought I sent out a simple tweet saying it would be a “slaw special”.  And anyone who knows Slaw knows he is a bit nuts and likes burpees. So, if you were able to read into it; you were forewarned that a lot of burpees were planned. That and the fact that Hushpuppy tweeted my plan hoping for an omaha due to a Super Bowl chicken wing hangover. But alas, my dear friend, an omaha was not in the stars. So, I started out to Snoballs amid the dense fog ready to start my day and week strong with some like minded men.

At the appointed time I started with a simple disclaimer and begun with a short warm-up:

SSH- 15

Imperial Walkers – 10

Mercans – 10

Burpees – 5 OYO

The Pledge

The Thang

We did a quick mosey to the old Lowe’s Food supermarket. It was where we would spend the next 40 mins making ourselves better. I explained how last week we had to suffer through a NC State themed workout so this week we would celebrate the reigning National Champs victory over Pitt. We started at the far light post and karaoked to the next light post. There we did 5 burpees. This was repeated until we circled around having hit all 6 lights. After a quick halftime with what could possibly be the worst motivational speech ever we hit the 6 light posts again. Giving us a total of 65 burpees at the moment. I told the men that if we were losers like the Pitt team we would have stopped right there. However, we are winners so we pressed on the magical number of 96!  My Tar Heels made playing 4 corners a big thing so I thought we should incorporate it here today. We began at one corner and ran to the center for 5 burpees. We then ran to the next corner where we did 50 LBC’s; followed by a sprint to the middle for 5 more burpees. This was repeated with 50 dying cock roaches in the next corner, 50 flutter kicks in the next corner and ending with 50 Freddie mercury’s.  After each exercise in the corner we would run to the middle for 5 burpees. If you are good with numbers you come up a bit short at just 85 burpees at this point and I was aiming for 96. So a quick 11 burpees was in order to get to the magical 96 number. Fortunately for the men I could not leave us so close to the century mark and not take us there. So, it was 4 more burpees.

We finished with plenty of time to spare. So a short fellowship mosey was taken to the loading dock. There we did 10 squats, run and jump onto the loading dock, 5 mercans and bear crawl out. I made the statement that we’d do these until “mercy” was asked for. I was into my 5^th round when “mercy” was called. We were wet, sweaty and tired…perfect time for a quick run around the building. We stopped twice, thank you Gastone, and did 2 sets of 15 dips. Once we made it around the building we completed 2 sets of 10 hip slappers…always a fan favorite of the gang. It was now about 5 till and we moseyed back to the finish line. While waiting on the 6 we did a quick wall sit. Once everyone arrived we did another wall sit with 10 air presses added for good measure. We made it, time was up and it was time to go home.

COT

Pray for Bed Pans M – taking some tests this week

Pray for AZ firefighter shot and killed

And not mentioned but we need to continue to lift up Kiwi

It was an honor and pleasure to lead; thank you for the opportunity.

OK guys, I don’t have many details, but wanted to get some info out for you to start to think about. You are probably aware of the new Y on Robinwood Road. Off to the side is about 40 acres they plan to turn into a running trail. The proposed trail is currently under construction. Along the proposed route are several areas with trash and overgrown brush that need to be removed. This is where YOU come in. If you are willing and able, I am asking for a few hours of your time on a weekend (likely within the next month) to use those muscles that you have been working on-yes, even soccer arms can help. It will involve lifting some stuff and clearing some trash-bring gloves and some yard work tools (loppers, shears, wheelbarrows, clippers, possibly chainsaws, TNT, flamethrowers…) and be ready to work.

When I get info on the date I will let you know but suspect it will be one of the weekends in Feb, possibly the weekend of 2/24. Think of the impact this YMCA will have on Gastonia. You do not want to miss being a part of helping with this project. Based on what I saw out there, I would recommend NOT bringing the 2.0s. There are a lot of unknowns and think it will be difficult to keep everyone safe if 2.0s are wandering around.

I have been bragging about how much we as a group want to help with service projects in Gastonia. Please try to make it for this community service project even if only for an hour or 2. Again, I will let you know when I hear the date.

10 warriors showed up for a cold 21 degree beat down at The Yank and it looked something like this:

COP:

SSH X 20

IW X 20

Copperhead squats X 20

Merkins X 10

Mountain Climbers X 20

Mosey over to the Field of Dreams

Partner Blimps:

P1: Run length of field and back

P2: Do called exercise then flapjack with P1

Exercises: Burpees, lunges, Imperial walkers, Merkins, Plank Jacks, Squats

Done with this, mosey on up to the Corner of Knowledge

Steps ups, Dips, Dirkins

Repeat 3 times. 10X, 15X 20X

Sprint to other end and back

Repeat descending order 15X, 10X

Back to the Field of Dreams for what we all came for today! The Bear Crawl Slalom! Why wouldn’t we!

Bear Crawl Slalom to end, everybody gets 2 turns on the crawl while pax planks.

SSH X 10

Merkins X 10

SSH X 10

Jump squats X 10

Agility run back while pax planks.

Mosey down to Heart Break Hill for some real fun!

Triple nickel:

hand release merkins X 5

run to top of the hill

American Hammers X 5

More partner work:

P1 run to the top of the stairs and do 5 merkins

P2 do called exercise.

1st set: Burpees

2nd set: LBCs

3rd set Jump squats

Head to fountain and Mary featuring Toy soldiers, crunchy frogs, big boy situps, mountain climbers, wall squats.

NMM:

Great, great work by all pax today and thanks for coming out on a cold morning. Boudin did the whole workout with a 30 pound ruck. Respect! Or was that line between bravery and stupidity crossed – LOL! Way to go brother. Did 7 miles in the cold before we got there. Glad to see Top Hat out today. Pushed it hard like you always do brother. Keep pounding!

Working on March 10 over at Revolution for west side launch. Need support from Gaston and Metro to make this happen. This is a community we are called to serve. Let’s show up and make it work for them and us!

Pleasure and honor to lead. Have Broke up next week and Tiger the week after. Quality leadership coming up.

Tesla

Six Warrior showed up for a beat down under the blue moon. Went something like this:

COP:

SSH X 20

IW X 20

Merkins X 15

Mountain Climbers X 20

Copper head squats X 20

Mosey to the Tunnel for some People’s Chair

Air presses X 20

Balls to the wall:

Hip slaps X 10 (total)

Donkey kicks X 10

Mosey to basketball court

Suicides as follows: Three point line, mid court, three point line, baseline

Set 1: 5 merkins each stop

Set 2: 10 squats each stop

Set 3: 5 burpees each stop

Set 4: 10 LBCs each stop

Broad jump to end

Burpee broad jump back

Mosey back to tunnel, rinse and repeat above work in tunnel.

Mosey to the Gazebo

3 sets of the following:

5 pull ups.

Run to the top of the bank and 10 American hammers

back to gazebo and 10 squats.

Mosey to parking lot for Mary

SSH X 10

20 Flutter kicks

SSH X 10

20 Rosalita

SSH X 10

Oblique Crunches x 10 each side

Done!

NMM: Small but dedicated group out here today. Glad to see Wheezy back in the fold! We have missed you brother! Always good to have a Kotter in our midst. Great morning out there. Great guys to be out there with and privilege to lead!

Tesla

Upon arrival this am at 5:25 the PAX was gathering under the shelter of the Pavilion.  With the ground elsewhere still damp from the recent rain I took it as a suggestion that they prefer drier ground.  Me too gentlemen.  Whoopee wearing a 20lb weighted vest and Boudin wearing a ruck pack (it looked to me like it was full of books and not those delicious Louisiana boudin sausages), it looked to me that there may have been some early EC rucking.  The weather and the PAX was in good spirits this morning and ready to go.

5:30am

No FNG’s or disclaimer

Pledge

Warm up:

20 SSH

20 Goofballs

Mosey to the parking deck by way of the “circle of life” or as I called it “the art tree thing”, around it 2 times until the 6 arrived, and on to the 2nd floor of the parking deck.

The Thang Part 1

Last week Boudin Q’d at the Storm and introduced the San Antonio Shuffle.  This is a lunge with both legs, 2 merkins, and 4 plank jax.  I thought it was great so we did this the width of the parking deck.

50 LBC’s

5 Burpees for the train

San Antonio shuffle back across.

I feel like I’m leaving something out here..hey, Im going from memory here….word!?

Mosey to the top of the parking deck and back.

The Thang Part 2:

Partner up.  P1 stays and does said exercise.  P2 runs up the ramp and around to and down the stairs…and switch x 3.

LBC’s (Roadie good 10 count)

Merkins (Squirt good 10 count)

Squats (Slaw 10 count…we have some work to do here)

Mountain Climbers

Mary: (Someone asked me “why ya buggin?” 80’s reference which brought back images of Stroganoff in pink Daisy Duke shorts at the 80’s party in Oct.  Hmmmm?  Some things are hard to recover from but we shall prevail.)

25 Flutter Kicks

25 In and Outs

40 LBC’s

20 Freddie Mercury’s

The Thang Part 3:

Back to the aforementioned “tree of life”, aka “art tree thing”.

20 Dips (the PAX was relentless in letting me know I need to give the proper set of instructions before the move it there own short bus kind of way.)

20 SSH

20 Dips (Better count this time…somewhat)

5 Burpees for the Ambulance

5 Burpees for the passing Ford Taurus (Slaw seemed to really enjoy this part.  He’s an animal!)

Sargento wanted to do 5 more for the planted living tree but since it was not moving, blowing a horn, or hurt I vetoed the proposition.  I like the enthusiasm though.

Return to the Pavilion:

20 Derkins

20 more Derkins

50 LBC’s

Times Up!

Announcements:

2/18/18 — F3 Dads at the Chutes at Crowders Ridge.  $13 per person.  Please sign up beforehand on the website.

There is a bowling night coming up at Lake Wylie Bowl and Bounce coming up.  I apologize for not remembering the date but Sargento is heading this up.

Prayers:

Kiwi is showing improvement.  Is out of ICU and in a room now.  Not talking as of yet but making snide remarks on notes which means he has his sense of humor which is a good thing.

Bandit’s son if I get this correct has gotten into the Naval Academy and will be playing baseball there.  Please correct me if this is not totally accurate.  Please send congrats his way as this is awesome news.  So very blessed.

Moleskin:

In a time in my life when I really needed to make some positive changes I was praying for something, some help, some inspiration, LORD please help! HE sent me F3 and it has been amazing to see the change in my family, marriage, children, and work life.  If you HIMS ever question the impact of yourselves in the community, please know. The honor is all mine that I can call you friend.

God bless you all,

Aye!

Timeframe