10 Pax joined YHC for a beautiful Friday morning in the metropolis of downtown Gastonia. Thanks to Spiderman for the directions back to the place. It’s been a while! A few pleasantries between the locals and we’re off.

Pledge of Allegiance

No FNG’s so no disclaimer. Mosey over to the parking lot for the main event.

The Thang: ALARM

A = arms, L = legs, A = abs, R = “r” exercise, M = “m” exercise.

As an added bonus, the PAX got to enjoy the musical stylings of MC Sargento. A plethora of awesome tunes that are perfect for getting a good sweat on! The workout went like this.

1st set: Shoulder presses IC, lunges IC kindo f, LBCs IC, Rockette Hillbillys IC kind o, Merkins OYO then run a lap

2nd set: Alternating Shoulder Taps IC, Squat Jumps OYO, Peter Parkers IC, Rosalit IC, Mountain Climbers IC then run a lap

3rd set: Burpees OYO, Squats IC, Dying Cockroaches IC, Rocky Balboas IC, Merkins IC then run a lap

The PAX wil perform reps of each exercise then take a lap around the parking lot after each set. Each set would be 15 reps, then 10 then 5 and then after the 3rd set do 5 laps around the pavilion. Aye!

YHC wasn’t sure how this workout would go since it was so weinke intensive but the time ended up being perfect. Except for my choice in music I think everyone had a good time and got a sweat on. Thanks for hanging in there and pushing through.

Prayer requests: Slaw’s wife’s best friend’s family, Boudin’s wife’s aunt’s family, Tool Time’s coworker’s family

Announcements: Advisory meeting 12/17/17 at the restaurant formerly known as Tequila’s.

It was great being back downtown men. You are AWESOME! Aye!!!

Rolled out of bed this morning ready to go! Arrived at folsom around 525, Hank is in his truck waiting patiently, here comes Volt on my heels! As we get out of our trucks, here comes Gumby sliding in! We start to circle up,  and all we see are lights coming our way, Who is this? They pull in, we are giving them the stink eye, out jumps Gomer, long time no see!

Warm up!

ssh 15 ic

monkey humpers 15 ic

toy soldiers 15 ic

Then we mosey to the flag, as we head to the flag, Gomer informs us that he had worked all night, and that it was his 20th birthday, happy birthday Gomer! Say the pledge then head back to the trucks! Everybody grab a block! I’m thinking 20! That’s where we’ll start!

20 shoulder presses my count

20 curls my count

19,18, working out way down to one, without letting the block touch the ground! Lots of mumble chatter! Somewhere around 15 Gomer said he’s getting a call from the VFD, and he has to go! None of us heard the call? We finished with the blocks and mosey around the park to finish up! I think it came to 202 reps on the curls and presses, I’ll be filling that later!

The hole time we where there this morning we got to see God’s amazing light show, shooting star after shooting star, pretty awesome! Psalm 19:1 talks about how the heavens declare Gods glory! So true!

prayer request: all of us, that we would be the pastors of our homes, Medicine Woman is having a MRI of his leg today, and for the ones that weren’t there today we miss ya!

thanks for the chance to lead, and thank you Lord for the light show!

VQ lead workout means no one knows exactly what your gonna get.  We had an evening full of adventure complete with some bubbles and even a princess (no I am not referring to Slaw running around with no shirt), more on that later.  The group is normally pretty vocal, but tonight there wasn’t much more than teeth chattering.  It went like this:

Warm up:

Side Straddle hop 15x IC, 20 toy soldiers 20X IC, Peter Parker 15X IC, then we all heard the dreaded whistle 5 burpees OYO

Thang:

Mosey the long route to Hamburger Hill for a simple workout.  Simple but not easy.  Bottom of hill 5 merkins, 5 Mike Tysons, 5 stagger merkins with each hand extended, 5 lunges each leg.  Run to top of hill.  Rinse and repeat 5X.

This took most of our time, but not all.  Mosey back to the turd shack for a set of 11’s.  Started with 10 deep squats all the way to the curb of parking lot, run to other side for decline merkins.

Pledge

22 for the vets

Announcements included meeting at Tequilla’s downtown this Sunday.

Prayer requests, Oompa has a friend that attempted suicide, Tooltime has a co-worker that passed away leaving a 9 year old daughter, Pizzaman says his grandmother is ready to kick ass again after hip surgery.  Seems like there was another, sorry my memory is failing.  Remember those that don’t see the holidays as joyous times, and those separated from family in public service and military service.

FNG

Welcome to Ariel (Brian Bridges )and Mr Bubbles (Dustin Bridges), enjoyed having you gentlemen with us.

YHC came rolling in hot just as the pax had begun COP which went like this:

SSH X 20

IW X20

Copperhead squats X 20

Merkins X 15

Mountain climbers X 20

Mosey to front of school for partner work

P1 – Run length of parking lot (@ 100-150 yards) and back

P2 – Do called exercise and then flapjack with P1

Round 1 – Merkins

Round 2 – Hand release merkins

Round 3 – wide arm merkins

Round 4 – Diamond merkins

Round 5 – WWI situps

Ladder time for the pax, up and back with 10 step ups in between for good measure

Ladder components:

Burpees X 5

SSH X 10

Squats X 15

American hammers X 20

CCDS X 25

Since Dr. Seuss missed The Yank on Saturday YHC could tell he was longing for a true signature event to make up for lost time. So we obliged!

Tesla special at The Yank comes to the storm: parking lot bear crawl slalom! Each pax gets two opportunities to crawl and plenty f time in contemplative plank.

Mosey down to the flag for Mary. Each pax member calls an exercise and runs around the circle while every other pax does the work. Included:

Merkins

LBCs

Heels to heaven

Monkey humpers

IW

Burpees

crunchy frogs

SSH

copperhead squats

flutter kicks

merkins

And a few others as well

Pledge and we are done!

NMM: Great to lead this group, mayor has done an awesome job of keeping it moving. Mayor is doing well with his recovery from eye surgery so keep his recovery in prayers! Getting a lot of good participation of late, let’s keep it moving. Prayers out to Slim Shady and his new daughter! Look forward to his return when things calm down with that situation. Be sure to be at The Fighting Yank Saturday for Breaker Breaker’s VQ! Also, it was decided we WOULD meet on the day after Christmas at 7 am! Prepare for an hour long beat down then led by a host that would include Tesla and probably Short Sale. Looking forward to that!Sargento has it next week. I’ll be there. So will you!

Pledge            At one point late in workout A member of pax guestioned difficulty in remembering entire workout …, then  another pointed out the simplicity of the work out that we ran for a moment and then did something else ….rinse and repeat .           This is the simplistic form …  The truth of the matter is I used a Tabata timer ( idea stolen/ borrowed from Short Sale).  It gave me an easy framework for the entire work out …..50 second timer with 10 second rest intervals.  The plan was for us to do a mosey most of time or two or more lunge walks alternate with upper or ab exercises…  these were called at random utilizing as many different exercises as could be remembered …. such as lbcs , Freddie Mercs, merkins, derkins, dips wall rest, cdds, Don Quixote’s , and Moroccan nite clubs. Most were AMrap .   This is not the full list …. but best I could do . The method to this madness  was that approximately eight hours earlier I crossed the threshold into the age of 50 .  Timeframe was aware but held to secrecy and that we were waiting for someone to recognize the time (50). Upon Rearrival at start line   There was still another four minutes during which I dropped a secret or two which eventually was picked up by stroganoff who then received a paper “gift”  to be read for the next exercise of Burpee‘s Amrap for a 50 second count  ….  and since there was still another minute and a half or so to go I  I followed the directions of another pax who complained that stroganoff should’ve called something else and he called for flutter kicks to the number 50 !!  It too was a crowdpleaser!!  It should also be noted that Spiderman arrived very late and I suspect he expected a warm-up routine as did many others I’m sure…  but there was none!       This was something I’ve been looking forward to doing for quite some time but I struggled with trying to figure out the routine and how to make it happen until defib worked a Tabata timer into A work out and then later short sale used it for much greater time in a routine.  It was an honor to have you guys celebrate my day with me !

YHC was a little worried about the plan Friday night in the sleet but determined to make it a REAL workout no matter who showed up. So as the pax assembled in the near dawn darkness  and the temp hovered @ freezing with a little precip falling it was obvious this would be a day for a roll in the mud gut check  of a workout this day. It went something like this:

COP in the park:

SSH X 20

IW X 20

LBCs X 20

Merkins X 10

Copperhead squats X 20

Mosey on up to The Field of Dreams for a BLIMP run! Possibly the first in Belmont F3. Went like this:

P1 – Run the length of the filed and back

P2 – Do the called exercise. Flap jack.

1st set: Burpees (B)

2nd set: Lunges (L)

3rd set: IW (I)

4th set: Merkins (M)

5th set: Plank jacks (P)

6th set: Squats (S)

Mosey on up to the Corner of Knowledge

Step ups X 10 X 15 X20

Dirkins X 10X15X20

Dips X 10X15X 20

mosey down to parking lot for the following:

Burpee suicides to one end

Jump squats X5 suicides back.

Back to the Field of Dreams for MORE Tesla morale building work, featuring YHC’s fave, the Bear Crawl Slalom!

Bear Crawl Slalom down to the end of the field

SSH X 20

Squats X 20

Plank, agility drill back

Mosey to Heartbreak hill

Foot of the hill: 10X called exercise, run to the top, mosey back down for next set.

1st set: Diamond merkins

2nd set: Regular merkins

3rd set: Hand release merkins

4th set: Stagger right merkins

5th set: Stagger left merkins

Bulgarian Split squats X 10 each leg

20 step ups.

Circle of Mary at the fountain featuring pax led  and circle run with SSH, LBCs, Squats, Jump Squats, Knee ups, American Hammers, ad other assorted opportunities for pain, capped off with 5 burpees by YHC.

Done!

NMM: Great work in the mud, the gloom, and the chill at The Yank today! Everybody went home wet. ad sweaty and like YHC, probably did not get in the house with shoes on. Best shower of the week! Kind of what it’s all about, playing outside in the mud and getting dirty. It’s just plain good for the soul! Next week we have Breaker Breaker on tap for his VQ. come on out and support his effort men!

Yank is an awesome AO and great pax always. Look for some guest Qs coming in ’18 to keep it revved up! I see Rev Florida and others making appearances at the Yank and bear crawl slaloms from Tesla and others.

Today was a good evening for a workout with little to no cardio but yet still a lot got done.

The group performed 10 reps of each exercise throughout the round. 3 exercises per round and 5 rounds. Then went on to the next round. Blocks were used when able.

First round consisted of…

Merkins

Lawnmowers

X-man crunches

At this point to most this was just a good warm up.

Next round was…

Block curls

Sphinx

Leg lifts

Found out the Sphinx exercise was not a liked one.

3rd round…

Squats

Calf Raises

American Hammers

Everyone seemed to be in a better mood that round. Some even attempted American Hammers with blocks. Good job Tiger and Ash Pond.

Last round was a shoulder destroyer

Standing forward press

Overhead raises

Upright rows

LBC’s with blocks

I believe that was a solid finishing round of work for the men.

Ohhhh, and Slaw called out 22 for the Vets.

Pledge and announcements. Tool Time led us out. Thank you sir.

Thank you guys for letting me lead once again. I am proud to be a part of this great band of men.

The minutes oozed like slime from a child’s Christmas toy that’s sure to make the parents most hated list. The minutes overlapped into repeated Plank Jacks and Mountain Climbers. It was Groundhog day in December.

Due to Stone Cold’s Wednesdays beat down, merkins, derkins, bear crawls, and most anything dealing with pectorals and upper body were to remain at a minimum.

WARM UP:
50 or 93 Side Straddle Hops IU can’t recall as the PAX pissed all over the cadence, 40 LBCs, 30 Squats, 20 Peter Parkers , 10 Merkins

PLEDGE

THANG:
5 burpies

Mosey to the the wall:
Wall sits
Wall sits + Moroccan Night Clubs
Wall sits + Moroccan Night Clubs + Marching
Wall sits + Shoulder Presses + Marching

Mosey to Wells of the Fargo
10 Sumo Squats, 20 Goofballs, 10 Lunges, 10 Monkey Humpers
REPEAT
10 Sumo Squats, 20 Goofballs, 10 Lunges, 10 Monkey Humpers

Mosey to the parking deck for some dry concrete and awful jokes:
30sec Mountain Climbers, 30sec PlankJacks – Stroganoff’s new fav
REPEAT
30sec Mountain Climbers, 30sec PlankJacks – actually this is Stroganoff’s new fav

Dips 15 IC
Monkey Humpers 15 IC
Gorilla Humpers 15 IC
Dekins 10 IC
Dips 15 IC

30sec Mountain Climbers, 30sec PlankJacks

Mosey to the back pavillion with 13 minutes remaining.

Dying Cockroaches 20 IC,
Flutterkicks 20 IC
5 Burpies
30sec Mountain Climbers, 30sec PlankJacks
10 Sumo Squats, 20 Goofballs,
Dying Cockroaches 20 IC,
Flutterkicks 20 IC
30sec Mountain Climbers, 30sec PlankJacks

MARY: V’s, LBCs, Flutterkicks and Flutterkicks

Announcements: I hearby announce that I will dramatically step up the pain on Friday’s. If you want to not experience that on a frequent basis, please step up and lead a workout.

COT: Strganoff’s friend had a daughter pass away, Slaw has a co-worker in critical condition, Californian’s dealing with the wildfires, our military and their families.

9 #HIM appeared in the gloom this am at #GoatIsland.  Welcome Timeframe and again Tater Hole.  Start off with the pledge, no FNG’s.

Thang; Mosey about 1/4 mile around grass area side walk 1 lap and circle back up at the parking lot for 3 rounds of 5 exercises with the 1/4 mile mosey after each round.

100 SSH, 100 LBC’s, 100 Squats, 25 Mericans, 25 Burpees

Hipslapper 15 IC

5 min of Mary by selected Pax; Nolan Ryans are great!

Nice work Pax!!

Moleskin; There was not a lot of mumble chatter going on.  The first round went by and it started from Tesla calling out the Q for moving to the grass to perform the LBC’s.  The pax didn’t know that I have a tube of vagisil in the the truck.  15 Hipslappers were added to the weinke.  Somewhere there were a few suggestions made by an unnamed pax and he was directed to send them to the Weaselshaker.  The workout was simple but effective.  Good job fellas.  #TClaps to ShortSale, man was killing the burpees this morning.  BreakerBreaker was pushing the rock as well.  Aye!

COT; Announcements- Toys to Bandit for delivery on the 12th, Jan. 6th Joe Davis Run, Advisory meeting 17th, Shoe drive contact Pizzaman Prayer Requests- Mayor’s recovery, BreakerBreaker’s son, Brownstreak, each other, Country

Thanks Dr. Suess for leading the prayer

ShortSale with the Q next week.

Namorama