Tag: Downtown (Page 18 of 21)

I keep hearing the same sentiment over and over again.  Spiderman, less talking.  Not in general, just out of you.

It’s either my deep philosophical remarks or 1980’s Sesame Street jokes.  I got the hint.  No mumble chatter, just muscles breaking down and stronger PAX emerging.

This one is dedicated to Rosco, who stayed the course, even when life is playing a prank on you! Thankfully nobody was is in distress.

Warm up:
Side Straddle Hops: 20
Squats: 10 in cadence
PeterParker: 10 in cadence
LBCs: 10 in cadence
PlankJacks: 10 in cadence
Merkins: 10 in cadence
Flutterkicks: 20 in cadence
Lap around parking lot

Pledge

The Thang

4 Corners
Lunge straightaway
10 squats at the corner
Repeat 4 times

Deep Sea Divers (Hip Slappers on steps)
5 in cadence – then feet up one step
5 in cadence – then feet up one step
5 in cadence – then feet up one step
5 in cadence –  then move feet down one step
5 in cadence – then move feet down one step
5 in cadence – then move feet down one step
5 in cadence

Lap around parking lot

4 Corners
Bear Crawl straightaway
5 burpies at the corner
Repeat 4 times

Moroccan Nightclubs: 20 in cadence
Don Quixote: 10 in cadence

Lap around parking lot

4 Corners
Bear Crawl straightaway
5 burpies at the corner
Repeat 4 times

4 Corners
High Knees straightaway
10 LBCs at the corner
Repeat 4 times

4 Corners
Butt Kickers straightaway
15 Merkins at the corner
Repeat 4 times

2 Laps around parking lot

Deep Sea Divers (Hip Slappers on steps)
5 in cadence – then feet up one step
5 in cadence – then feet up one step
5 in cadence –  then move feet down one step
5 in cadence – then move feet down one step
5 in cadence

15 Freddy Mercuries
20 flutterkicks

2 furious minutes of Mary
WW1 Sit ups
Homer Marge

Prayers – Stroganoff and his family.

We prayed for God to use us in big ways.  Take our blinders off, recognize opportunities to serve in big ways,(kind words have tremendous ripple effects,  physical actions do to).   Serve big in God’s name.
 

As the PAX gathered Friday morning in the muggy gloom, an unnamed participant (it was WHOOPEE) suggested that instead of doing the workout this morning, it might be nice to just punt and have coffeeteria instead. Before the other 6 could be persuaded YHC figured we had better get started!

We started with the Pledge of Allegiance.

For our warm up we did the following…

SSH x20 IC
Low Slow Squats x20 IC
Toy Soldier (aka Horizontal Dying Cockroach, but without as much suck) x20 IC
Low Slow Don Quixote x 20 IC
Mericans x10 IC

All warmed up and ready to go, YHC took the PAX on a quick jog, stopping first at the car to pick up a larger than normal weinke. Actually a whiteboard, now formally known as the Wonkie. With lots of mumble chatter and references to Space Balls (I see your wonkie is as big as mine… ah yes, but does he know how to use it?).

The Thang…

To be completely transparent, I swiped this one from a recent CSPAN backblast. We continued our jog back to Main Ave and stopped at the Lieu de l’Art. With 12 exercises etched on the Wonkie, YHC explained we would complete the said exercises, then run up all levels of the parking deck, down the stairwell and circle back up at Lieu de l’Art and plank for the 6. (CSPANs version did a lap around the track instead – perhaps we’ll see this one again).

The following exercises were completed…

5 Burpees OYO
10 Mericans IC
20 Squats IC
30 CDD IC
40 SSH IC
50 LBC OYO
50 Calf Raises OYO
40 Seal Jacks IC
30 CDD IC
20 Squats IC
10 Mericans IC
5 Burpees OYO

At some point passed half way YHC changed the course to go up stairs first, and return down the parking deck. As the clock was running down quickly, we ran back to the Pavilion to complete the last 2 rounds at exactly 0615. Everyone pushed each other. We completed 440 reps and 3.5 miles of running in 45 minutes.

Keep T-Square’s and Stroganoff’s families in your prayers. Pray for our police officers and pray for our country.

As always it was an honor to lead a great group of HIM.

Bandit

9 PAX made their way out for the first workout of the second half of 2016 but had to strain their ears to hear the weak vocal offerings of the Q. Some annoying virus has infected his household and it was YHC’s turn to endure the coughing and hacking that it brings. In true F3 form, what better way to shake a bug than to post? Let’s do it!

Pledge

Word of the Week & Month

Warm-Up

Goof Ball x15 IC

Don Quixote x15 IC

MNC x30 IC

A short mosey west through the parking lot behind the former Tequila’s around to Main Avenue for round of Route 66. At the first light post the PAX would complete 1 merkin. At the next light 2 merkins and so on until the 11th light post where a full 11 merkins were completed. This brings your grand total to 66. Viola, Route 66!

Mosey to the long wall between FUMC’s youth building and the bank for a round of the Triple Check. The PAX coagulated into teams of 3 (and one of 4) for this one. While dude 1 sits in the People’s Chair, dude 2 hold a strong plank and dude 3 sprints to the parking line even with the bank’s drive through ATM and back to their team. Once he’s back, the team rotates throught the cycle. As a side note, we noticed a whole lot of traffic at that ATM for 5:45 in the morning, but remember, it is the 1st of the month! I digress. Back to the exercise. We completed 5 rotations of this before YHC called for a recover. Fun!

A short mosey across the street found the PAX in the parking deck, AKA Tower of Terror, for an unnamed but oh so fun round of unrelated exercises. At the north end of each level, the PAX would complete 15 monkey humpers, run to the other end and bear crawl the incline to the next level. At the top of the incline on that end 15 LBC’s were called for then a run to the other end and so on. Finally, once the PAX reached the very top at the end with no incline, YHC called for 15 derkins with feet up on the top of the wall (almost). Once that was done he called for a countoff to catch his breath and then down to ground level. The PAX completed 3 circuits of this before time was called.

A mosey back to the pavilion called for a short round of:

Flutterkicks x40 IC (for Stroganoff)

Dying Cockroaches x 15IC?

Newtons Cradle x10 IC

Nolan Ryans x10 each side IC

Announcements- Prayers for T-Square, Godfather and others.

COT

My first QIC for Downtown required a bit of preparation. Several trips to Lowe’s Home Improvement for PVC pipes, concrete blocks, rebar, sand, and duct tape (can always use more duct tape). On toasty summer evenings, I sat in my garage filling the PVC with sand – a mad F3 scientist at work to design the perfect beat down. Idle time on long winded conference calls shifted my ADD mind to crafting a Weinke to employ my new toys to good use. Everything was set until Tuesday when I went to visit the boys at Midoriyama. We all have our internal goals and my bucket list includes a subset to visit all of our regions AO’s at least once. Freight and the boys welcomed me to share the oven they call home two afternoons a week. Somewhere along the way, maybe an extra flutter kick or crunch that my lower back did not appreciate, pushed me to the bench for a few days. But I was determined to post and do my best to guide the PAX.

Thursday night, with my family out of town, I practiced my warm-up cadence and routine for an audience of one. The dog stared at me quizzically as if I had truly lost my mind. It was a good exercise in many ways as a few jolts of pain up my spine had seal jacks and side straddle hops soon replaced with back friendly stretches. Applying the standard moniker of “if you can’t Q-it, don’t do it,” I performed a trial of the tabata circuits and running listed on the Weinke leaving me sweaty and sore. After a shower I washed down 1000 mg of ibuprofen with a bud light, coated my back with a healthy squeeze of Ben Gay and set my alarm for 4:30 am, hoping I would hold up to lead the session.

Friday morning after a brief stretch and using the seat warmer to kick start my tender back, I arrived early to set up shop on in the parking lot west of the Rotary Pavilion, with my 8 stations of pain. I was happy to see 9 PAX were gathered, stretching, and waiting for instructions. I made sure to give the disclaimer that YHC failed to heed earlier in the week. Let’s get to it:

Warm-up:

Grass Pickers – IC x 15; Side to Side Lunge – IC x 15; Squat/Jack/Twist -> Merkin IC x 15; Step back Lunge w/ twist (new – good stretch to do) – Sgl Count x 10; Seal Jacks -> Superman – Sgl Count x 20 (thought about going the whole 45 minutes with this but Whoopee was itching to do something more fun – I’ve come to realize he hates long warm-ups); Side Straddle Squats -> (this was going to be a new one…don’t worry, you’ll see it soon enough) -> CDD – IC x 15

The Thang:

Moseyed east around the big block for 0.5 mile run with my new mini-speaker playing the theme from Rocky. Whoopee climbed all three steps to Gastonia’s wonderful convention center raising his hands in victory – nice that building got some attention. We circled back to the Rotary Pavilion to see the 8 pain stations with brand new tokens ready to be touched for the very first time (did I just quote a Madona song? Guess I did…). Directions were provided to complete a Tabata circuit for 20 seconds of the exercise with a 10 second rest, moving to the next station. We went two rounds, ran a lap, came back for a final round with another lap.  We partnered for the stations – I was lucky enough to draw Stroganoff – he was on fire today…

1. Cinderblock curls
2. American Hammer with homemade duct tape rebar stick (made a kayak motion to burn the abs)
3. Chair Squats with sand-filled PVC
4. WW I Sit Ups with sand-filled PVC
5. Side to side hops (over a block)
6. Merkins
7. Medicine Ball Chest Pass
8. Dumbbell Swing (squat and raise the dumbbell to eye-level as you stand up)

We did a total of 3 circuits and ran 2 miles. We finished with two minutes for Mary: Plank Jack with Arm Taps and Pretzel Crunch (left then right). Whoopee reminded of Anthrax’s challenge regarding our Military Veterans where on average each day, 22 of these brave Americans take their lives due to the challenge to acclimate after their service. We knocked out 22 ‘Mericans. You can continue this OYO.

COT:

Pledge; Namorama;

Announcements: Stroganoff has the Q at Fighting Yank; I forgot to mention to the PAX F3 Dads this Saturday, 10 am at Martha Rivers Park – contact JK2; Whoopee reminded of Advisory Board Meeting Sunday night at On The Border – open to all. We circled for the prayers which highlighted continued prayers for Godfather, his M, and their family; new prayer lifted for a former student of Monk’s also beginning their grief journey.

Moleskin:

Had I not been QIC, I may have deemed myself to remain on the IR, rubbing my sandy V, but the opportunity to be with a group of men and push to become better was what I needed. There are many other folks dealing with far worse and I need to consider the blessings I’ve received, one of which is opportunity to be among F3. Thanks to the PAX to allow me to lead the fun. Until next time – Aye!

Red pill prescriptions were the Dr. Feelgood promise and 9 PAX answered the invite to the downtown gloom.

Warmarama:

30 ic SSH, 12 ic Merkins, Arm Circles (reverse, hang out, feel burn), 10 ic 8-count body builders (Burpee with a plank jack)

Pledge of Allegiance

Thang:

Mosey west until finding nice hill for 11s (merkins at the bottom, CCDs at the top)

Wall until six arrives, set of slow and low squats

Mosey to the post office and work the steps

Mosey toward Franklin.  During this mosey we were passed by a garbage truck which followed by some wind bringing the dumpster funk on this delightful summer morn.  The odor seemed to follow the PAX like a stalker ex-girlfriend that needs a FiA group.  Leading from the front YHC heard a massive heave and waited for the Merlot to splatter the ground.  Another heave and still no productive finish.  I thought to myself … almost like a Kanye West concert … a bunch of loud, attention grabbing noise, but the show may or may not actually occur.  Or, as my momma would say, much to do about nothin’.  Q changed the planned route in the search for fresh air.  On Franklin Blvd. we turned back east stopping along the way for Monkey jumpers, calf raises, She Hate Me (just for you Whoopee), various core exercises, another set of 11s (scissors) over the front church steps (modified).  Mosey.  Magical elastic coupons were waiting as we approached the AO headquarters.  Circuit with 9 stations.  10 reps each and move quickly.  Mix of jump rope, seated rows, and dips.  Made it back to the flag with just enough time for side plank raises ic 12 each side.

Finished with COT.  Prayers lifted for Spud in Fort Mill, Godfather

Thank you gentlemen!  It was a privilege to Q today.  Anyone that wants a really easy workout on Saturday, Sargento has the Q in Belmont.  Quiche will be there … probably run 10 – 12 miles after the easy workout.

8 brave men posted Friday for a nice humid Beatdown

With tired faces and minimal mumble the workout commenced:

Warm-up:

SSH x20

Hillbillies x20

Don Quixote  x20

Moroccan NC x20

LBC x20

Mountain Climbers x20

Merkins x10

The Thang:

Starting with laps around the parking lot – each time we reached an end we did the following:

Merkins x5 then Merkins x10

Wide Merkins x 5 then x10

Diamond Merkins x 5 then x10

Mosey to our favorite wall for 3 sets of donkey kicks x10

Mosey through downtown with quick ab workout stop on steps – flutter kicks, homer/marge and hello dolly

Finally reach the garage for a real beatdown – lunge walk/bear crawl to top

With little breath left we went right into 11’s only instead of running across parking lot we used the stairs with Burpees at the top and LBCs at bottom.  A couple of near Merlot splashes before an Omaha as time expired.  Moseyed to pavilion for COT.

Prayer requests – Godfather on tying the knot, T-square’s family

So proud of the guys today who showed no quit as we pushed each exercise with little rest in between. As always it was an honor to serve.

10 PAX posted as YHC reached back in the archives for a repeat of Martha’s House “Gettin’ Dirty” beatdown. Except this time it was on concrete and asphalt. I guess that makes this a clean version. YHC did take pleasure in leading the PAX through some terrible exercises with their 12’s and 6’s planted in the dirt cement. Here is how it went…

Disclaimer…

• Q is not a professional
• PAX is participating at own risk
• PAX is responsible for their own well-being
• PAX are here voluntarily, and are not paying to be here (well, at least in terms of dollars)
• PAX need to know their limits and do what they can do

Warmup…

• SSH x 20 IC
• IW x 20IC
• Merkins x 20 IC
• CH Squats x 20 IC
• MC x 20 IC
• LBC x 20 IC
• BOYO x 10

The Thang…
At a “fellowship pace”, the PAX mosey east thru the parking lot, behind FUMC 162 East, thru the FUMC FLC parking lot and eventually circle up at the convention center parking deck – level 1.

First round of the Thang is the Bear Crawl Escalator. With partner #SizeDoesNotMatter, PAX complete increasing reps of LBC and Squats (10, 20, 30, and 40 reps).  LBC would be done at bottom of hill on level 1, Bear Crawl to top of hill up ramp to level 2, Squats at top of hill, Bear Crawl down hill.  Then increase reps by 10 and repeat for total of 4 rounds.

In same location, with same partners, completed 55s.  With partner, PAX would complete decreasing reps (10,9,8,7,6,5,4,3,2 and 1) of Merkins and Carolina Dry Docks.  Similar to Bear Crawl Escalator, we did 10 Merkins, ran up, 10 Carolina Dry Docks, run down.  Then decrease reps by 1 and repeat for total of 10 rounds.

Next, after a short mosey to Picaso’s Playground for some shoulder dips and finally mosey back to the pavilion for the Pledge.

With time on the clock, and YHC totally smoked (not due to snotwoggler beatdown, but some sinus head cold crap that has been lingering all week), we finish with 7 MOM – people’s choice. Everyone got a chance to play.

Wrapped up with Name-O-Rama, COT and BOM.

Great work by everyone!

Bandit