Nice job men!! Good to see Bobby and Brake this morning!!
Announcements:
Convergence 12/28 at Gashouse 7:00
Christmas party 1/4
Prayer Request
Nameorama
Appreciate the opportunity to lead!
Sister Act
Category: Backblast (Page 588 of 904)
15 showed at Midoriyama on this beautiful evening
Warm up SSH 10 IC
DON Q’S 10 IC
Merkins 10 IC
Lbc’s 10 IC
THE THANG #1
Mosey to hill for 11’s squats at bottom lbc’s at top
#2
Back to playground for a little Dora
50 pullups
100 perkins
200 dips
#3
Mosey to parking lot for some descalating Mike Tysons on one side bear crawl to other side and Rockie Balboas untill six arrives for 10 to1. You are welcome Tesla.
Back to start for a little mary..
Pledge
Announcements :
Roadie and Roundup collecting for Dallas Christian Social Ministry for there angel tree to provide toys and such for kids..
Montross collecting p200 money…
Christmas party Jan. 4th Preblast coming??
Prayer request given ,several with family members needed prayer, also those dealing with illness .
Out with prayer
Blart…✌
Confusion in the gloom? Okay Clavin, start with the pledge and warmup! The torch was passed when all muscles were loose-ish.
YHC took us on a mosey around Pelicans so I could ditch my coat in the truck, then mosey to the picnic shelter.
20 step ups each leg OYO
dips IC x 10
American hammer x 30 IC
The main thang, inspired by a brutal Sister Act workout Downtown in the parking deck.
5 exercises, 10 reps each then run around the Martha Rivers concessions building and back to parking lot beside the picnic shelter. Repeat 5 times, wait on the six in between.
Burpees
Imperial Walker Squats
Plank Jack Merkins
Smurf Jacks
Monkey Humpers
Back to the picnic shelter for 20 more step ups each leg OYO.
Dry Rub led in some flutter kicks IC.
Mosey back to Pelicans, but stop at entrance for 15+5 big boy situps
Mosey back to Pelicans… TIME!
Prayer requests: Recovery / healing for Dry Rub’s M, Outhouse’s dad, Watts Up father in-law. Continued prayers for EZ Rider’s son.
Gastone shared some insight; it’s an honor and a privilege to be able to post, exercise, enjoy one another. Anything that keeps us from being out with the PAX and sharpening ourselves can leave us wishing and longing we were there and able. Summary – let’s not take for granted our ability to get out and post!
Announcements
Namerama
Stinky Bird takes to the nest, over and out.
No FNGs, only Kotters but YHC still failed to provide disclaimer. Oops!
Pledge
We all ran, some further than others.
COT,
Announcements
Prayer Request
YHC closed in Prayer
Well, it has been about 18 months since YHC took over as Site Q here at The Storm. Part of me wasn’t ready to hand it off, but I knew it was time for someone else to take the lead. I have thoroughly enjoyed the opportunity to lead as Site Q here and also have learned a lot.
Now let’s get on with the work!
No FNGs, quick disclaimer and then the pledge
Warm-up
SSH x 35
Windmills x 15
Mountain Climbers x 15
Merkins x 15
The Thang
Mosey to side parking lot next to building. All PAX line up side by side, arm length apart. Squats in cadence x10
Form two lines parallel with each other for an Indian Run. Once everyone cycled through, stop for a called exercise. For some reason, once Termite got to the front of the line, he took off like he was an Indian being chased by a cowboy. I guess he thought we were playing Cowboys and Indians…Anyway, after we managed to get him back to the group. We made 3 laps around the parking with 6 different exercises called.
YHC made a brief speech about being the Site Q for the past 15 months and was time to hand it off to someone else, which is Dirt. Before Dirt would take over as Q, Roscoe said we need to have a quick ceremony, passing of the torch or a christening of some sort to make it official. So Dirt got down on his knees, and YHC said some Yada Yada, jibber jabber comments and that was it. YHC is not very creative, so there wasn’t much to it. Sorry Dirt, it was more than I received from Mayor last August. 🙂
At this point, Dirt takes over with the Q, and to the wall we went. Wall sits, overhead presses, hip slappers, maybe feet stompers, touch toes and hips. Rinsed and repeated 3x.
Next was four corners around the parking lot. First corner, 10 markins, corner 2, 20 Squats, then 30 mountain climbers, and last corner, 40 flutter kicks. Back to corner one. Rinse and repeat, but this time we escalate with each exercise. We now have 2 1/2 minutes left, but 10 more merkins and mosey back to shovel flag.
COT
Announcements
- Convergence at end of month
- Ruck for Food
- P200 Update
Prayer Request
- Dry Rub’s M
- Broke’s M
- Lynn Hamm
- College Students with upcoming exams
- Praise – No surgery needed for Queso’s thumb
- TopHat
Dirt took us out in prayer…
It has been an honor and privilege to be the Site Q at The Storm over the past 15 months. F3 Gastonia PAX have been very supportive and always willing to step up and take the Q. I am very thankful for all you men. Please continue to support Dirt every Tuesday morning @ The Storm…
Breaker Breaker
Clock struck 5:30 am
Started with the Pledge
Warm up:
20 SSH IC
20 Morocan Night Clubs IC
10 Merkins IC
10 Don Q’s IC
15 Squats OYO
The Thang
Time for a little Mosey around parking lot to the front of school.
There we did 3 rounds of:
10 Squats
10 Merkins
10 Lunges count 1 leg
10 Burpees
Lap around the practice field, approximately .25 miles.
Mosey around the parking lot back to the front of school. Time for Tabata-20 seconds of work then 10 seconds of rest for 4 minutes of the following excercises. I received grief that my Tabata app did not play music.
First round
Monkey Humpers
Merkin
Burpee
CDD
Monkey Humpers
Merkin
Burpees
CDD
Mosey around parking lot with karaoke right side, left side, and Nur.
Second round of Tabata then mosey around parking lot back to the Flag for core work.
24 seconds of following exercise each, but did not do good job counting.
LBC
High Flutter Kick
Low Flutter Kick
High Scissors
Low Scissors
American Hammers
Heels to Heaven
Plank Jack
Plank
WWII
Freddie Mac
Finished up with Mary. Little Gumby in the woods, American Hammers, Die cockroach,
Time
Annoucments
Nameorama
COT
Thank you for the opportunity to lead. It has been a while since I have Q. It was good to get back in the saddle. Until next time.
10 showed at Midoriyama for a rain break workout. With no plan of being under a shelter, I was happy that no hard rain fell on us. Let’s began our evening.
Warmup
Grass Pickers
Over Head Claps
Hillbillies
With the Christmas challenge in full affect and I’ve being trying to do a workout every day for the 40/50 challenge, the Christmas challenge is a great way to deliver yourself a workout throughout the day. I decided to do a burpee mile type workout. 100 reps are what is needed for day ten of the Christmas challenge. So we are to complete 25 reps of an exercise and then run a lap. I also like working out together and running with other people, so I decided to make all reps done together and run together. This promoted a lot of mumble chatter and a lot of laughter.
the first mile exercises are;
Merkins
Squat
LBC
The second mile exercises are
CDD
Lunge for 2 rounds and Monkey Humpers 2
Flutter Kicks
2 miles done and time winding down we mosey back toward the start. We stop at each light pole on the left and do 5 Monkey Humpers. At the start we finish the Daly Christmas challenge with 10 Burpees. With roughly 9 min left we slow down with some merry. Sit Ups, SSH, Toy Soldiers, Nolan Ryans, plank, and Crunchy Frogs are most of what was performed. Time up!!
announcements.
convergence on 12/28/19
Pac-Man is leading Gashouse this weekend. please help your site Q’s out by leading a workout.
Freight will be doing 2 more rucks for food. Gashouse this week and The Yank next.
Service/trash pickup ruck on 12/21 at all Saturday AOs.
prayer request.
Many request guys. Please try to listen and remember each other’s request. Most of all prayer does work. Our Lord is listening and waiting for you!!
Thank you letting me lead!
Pockets.
Watts Up led us off with a few rounds in Cadence. Next thing you know he had the Bootcamp moseying away, leaving me with a thirsty pack of Painlab ready to start drinking. Well, we would have started a bit sooner had I not forgot to set out the mini station weinke’s in advance. Taking note of how many HIM’s we had for Painlab, we added a few kettlebells to the rounds.
Linus has no music, Q fail noted, Rudolph to the rescue. His phone had no issues telling us it was cold. No worries, we had plenty of alcohol on hand. First round was working with Cases of Coors, not the light variety. Best I can tell we completed two rounds of the following:
Heels to Sky x 25
Merkins or Block Merkins x 25
LBC’s x 35
Flutterkicks x 100 (sgl count)
Overhead Block Press x 25
Big Boy Sit Up’s x 25
Block Squats x 25
Curls x 25
Kettlebell Swings x 25
Something else x 25
In between each set was a 20 yard mosey (however mosey you feel) and complete one flying squirrel. Double back and drink some more. Rudolph had me doing anything but slow mosey which included some Nur and Karaoke.
Getting a bit tipsey it is time to journey on to the bar crawl. Taking our not needed Coors cases with us, we slow mosey down the Schiele trail to our two bar bridges.
Still managing to hold my merlot, we started a bar crawl named one bourbon, one scotch, and one beer. Ie, One exercise, one constant, one ascending burpee. These essentially sucked, and this is how we partake.
Homer Marge IC
20 Dying Cockroach
1 Burpee
Mosey to next bar:
Squats IC
20 Dying CR
2 Burpees
Mosey……..
Merkins IC
20 Dying CR
3 Burpees
Mosey……..
CDD’s IC
20 Dying CR
4 Burpees
Mosey……..
Boxcutters IC
20 Dying CR
5 Burpees
Lunge Walk Mosey to the last bar (you can about imagine how this looked)
20 Dying CR
6 Burpees
Still about 12 minutes on hand changed to some Partner AMRAP’s.
Partner one KLAW about 3/4 up the hill, Partner two AMRAP American Hammer
Rinse and Repeat with V-up’s.
Good enough to sober us up a bit to drive back, take what’s left of the Coors and bring them back home. I’m not a traditional Painlab attendee, but I love Q’ing this group.
Until the next time.
Aye…..Linus
As we are assembling, Oompa Loompa looks in bed of my truck to see … Coupons! And decides he’s taking a zero on today’s “Pop” quiz!
As he wanders to the track …. with the fog settling in Linus suddenly remarks how Oompa looks just like a deer heading off into the woods to die!!
Pledge disclaimer no fngs off we go…
(Gump would arrive a little after the warm up … his warm up consisted of a short walk across the street ( from Kinmere!!) and he’d do this afterwards!
MNC. IC 13x
imperial walkers IC 13X
Side straddle hops 13 x
Merkins IC 13x
Lbcs IC 13x Mayor had us all move under shelter so his pants wouldn’t get wet!
We then repeated all 5 to the same tune
Grab a coupon grab a partner ( I had none until Gump would arrive ) but there were 3 exercises called each time and you and your partner would half the number together …. 104 for each called exercise
Round 1 tricep extension/curls/ swings
Then we lunged to light pole and lunges back
Round 2 press /curls/ pull throughs ( or push)
Lunge
Round 3 curls / squats/ lay on ground for chest press and lunge
Found 4 repeats last set and lunge for time!
Everyone seemed moderately confused and kept thinking maybe if we half the half of the half or the third …. there were some mentions of obscene math problems …. but
There were 5 exercises in the warm up done 2 times
They were done in cadence ( meaning double numbers ) 13x …. translates to 26 two times
Distance for lunges was 7 parking spaces which roughly translates to 52 feet
With your partner … you should only have been doing 1/2 of each exercise (104) …. which is 52
Today I celebrate 52 years circling the sun
Announcements Gump at the Yank with 6:00 start due to Santa Hustle traffic
Christmas town ruck tomorrow .. check pre blast
Toys 4 tots drive and Freight at Gashouse for food drive
Prayers for Mayors neighbor with breast cancer to start treatments soon
Dry Rubs M at CMC
Gump … kids and testing
Outhouse father in law falling pretty well banged up and will be sore for some time
Still not old enough for the senior discount … but I can wait ….. til next time !!
So, I have been so super stressed lately working on Christmas orders for a side business I have making things (like Cigar Box Guitars and hollowed out book safes, and things with damaged vinyl records). My day job is kicking into high gear (which it’s always in at least 4th or 5th gear anyways, so maybe someone (me) managed to hit the turbocharger). I have also had Beastie Boys music stuck in my head, at random times, for weeks now.
Monday of this week was nuts and I managed to upset my wife before she went to bed, over something completely stupid (brain was more than shot and I seriously was not thinking). I then stared at the clock last night and did not sleep at all. I went to be around 10pm. I looked at the clock at 11pm, 12:30am, 1am, 2am, 4am, and finally got up at 4:30am for the 5:30am workout.
The Thang:
- 15 Side Straddle Hops – in cadence
- 15 pansy pickers – in cadence
- 15 mnt man poopers – in cadence
Mosey to the street.
We tried doing an Indian run with 5 Flying Squirrels (or Burpees), 5 Bobby Hurleys, and 10 Goof Balls… but this is a new concept for some of the Pax in attendance. We barely made it with all the Pax getting thru the Burpees/Squirrels and the run to the top of the hill.
Pledge!
We did two rounds of Iron Hulks “Man, those are easy. You ain’t got no weight” typically says no one… though I think Volt said it in jest this morning.
We moseyed to the adjacent parking lot.
I tried calling an arm and shoulder workout, an ab work out, and then 40 fast high knees. We definitely got the 40 fast high knees in, but the rest was a combination of Merkins, LBCs, Flutters, Mountain Climbers, Peter Parkers, Jump Squats, Stogie-fied Mike Tyson’s (horizontal plank to a horizontal squat – no push-up). We mostly did 20 of these other exercises.
We ran back to start and I had to leave to fix breakfast and help get my kids ready for school . I left Montross and Tater Hole in charge to finish out the last 15 minutes of the workout with some “mary” and the COT.
I had a wienke prepped, but when I saw Hacksaw and Roadie show up I tried to switch things up from my original plans (make things not so “JV”). I think a combination of this and the lack of sleep caught up to me, as I paid more attention to the Pax than I did myself (my personal limitations). I wanted to push them which in-turn almost caused the Q to splash merlot on the mosey back to the parking lot. My cheap ECG Watch was already vibrating a couple of times during the workout to tell me my heart rate was spiking, but I pushed on – trying to keep up. The Pax there held me to what I called, and also helped calling out exercises when my sleep deprived brain decided to fart out whatever I was about to say, sometimes during mid sentence. Even though the workout wasn’t as “turri-bull” as some of the other workouts I have attended… thank you for supporting and pushing me… and allowing me to try doing the same for you.
See you around.
~Stogie