Tag: Downtown (Page 5 of 21)

I’ve always felt like Downtown ranked high in the list of active HIM’s who attend.  Active Pax mean high intensity.  Today’s line-up was no different and I had my ‘how am I going to lead these guys from behind’ concern on.  It worked out great and we had a blast.

Disclaimer:  No burpees today boys and you can see I’m not a professional.

Pledge:

Side Straddle Hops until Purple Haze joins the crowd.  In Cadence, we stopped around 176 or so.  Mosey to the Garage.

The Thang:

In group, 5 merkins at the bottom of the garage.  Run loop up to the top and at each corresponding level add 5 merkins.  At the top do 30 SSH.  Mosey down the stairs.

Rinse and Repeat with Crab Crunches (20 this time and no increase).  SSH at top level and mosey back down the stairs.

Rinse and Repeat with Squats, 20 I think.  No increase each level and we are skipping SSH at the top.  Mosey down the steps.

Split into two groups.  Group 1 runs up to the top level of parking deck.  Group 2:  10 Carolina Dry Dock and hold Downward Dog for 10 seconds.  10 CDD, hold plank, etc. etc.  We were on our knees by the time Slaw’s group made it back but we quickly rose to plank position as they arrived.  I’ll bet they’ll never know.  Group 2 run, group 1 CDD’s……

Rinse and Repeat with Squats and Al Gores only going around one level and back down.

Off to the dark hill.

Partner Up.  Partner 1 does 5 merkins while Partner 2 bear crawls.  At end of merkins chase your partner down and swap.  Increase by 5 but only to 10 total.  Distance is to stop light.  Slaw and PH made it look easy.

Same thing, Crab walk and Crab toe touch, 6 (3 each leg) and catch your partner only going to first telephone pole.

Back to bottom.  30 SSH, plank position while JJ give 10 count.  Sprint to stop light.  I had to call JJ by cell phone to tell him to come back.  Dude is like a rocket.

Safely cross the street.  Same idea, squats (10) while partner lunge walks home.  EZ getting nervous with the time, mosey back with two minutes left, end up with one to spare.

Quick round of Mary resulted in flutters being called by about 10 count cadence.

Time

EZ Rider says this AO and volunteering to Q will make you a man, maybe The Man.  I felt like one this morning.  Felt like a baby later in the day, but quite the Man this morning.

Honored to lead.

Announcements:

Mortimer relay

Extinction Run:  February 13

Valentines Day February 14

Downtown with new shovel flag

Prayers:

Blart’s M and family

EZ Rider, church members lost mother

F3 Brothers

A strong mix of regions at Downtown, with 9 men putting in strong work.  Burpees were done for trains that weren’t there, and the distance from the parking lot to the flag got a whole lot longer.  No frogs were squished in the execution of this bootcamp.

The Thang:

• 10 x SSH (IC)

At this time, Purple Haze and Wirenut joined us, so we blessed them with

• 10 x Monkey Hummers (IC)

Then on to

• 10 x Hillbilly Walkers (IC)
• 10 x Freddie Mercuries (IC)
• 10 x Mountain Climbers (IC)
• 10 x Mike Tysons (IC)

Pledge and Mosey to South & Second for

• 5 Burpees (OYO)

Since the Sizzle Suicide is such a hit at The Goat, YHC brought it to a new crowd at a different AO.  We ran suicides up South with between Second and Franklin with telephone poles as the mark, stopping for LBC’s along the way as follows:

• Run 1 pole – 10 LBCs
• Run back – 10 LBCs
• Run 2 poles – 20 LBCs
• Run back – 20 LBCs
• Run 3 poles – 30 LBCs
• Run Back – 30 LBCs
• Run 4 poles – 40 LBCs

During the last run, a truck turned down South and our game of Frogger got a little dicey, but a countoff afterwards confirmed that we were all accounted for.

We moseyed from Franklin back to the parking lot side of the Gaston County Administration Building, where a train inspired another round of

• 5 Burpees (OYO)

And then we started a workout that probably already has a name, but YHC doesn’t know it, so we called it the Cyclone Stacker.  It went something like this:

• 5 Burpees
• Run a lap around the building
• 10 Squats, 5 Burpees
• Run a lap around the building
• 15 Crunchy Frogs, 10 Squats, 5 Burpees
• Run a lap
• 20 Pseudo Planche Merkins, 15 Crunchy Frogs, 10 Squats, 5 Burpees
• Run a lap
• 15 Crunchy Frogs, 10 Squats, 5 Burpees
• Lap
• 10 Squats, 5 Burpees
• Lap
• 5 Burpees
• Lap

HIPAA told me about the Pseudo Planche Merkins while I was prepping for a different Q a while back and I thought this was a good spot to bring them out.  The PAX disagreed, and there was a good amount of modifying.  They’re really not as bad as you’d think.  They’ll probably make a return to the Weinke in the near future.

Inside of 10 minutes to go, and looking for for some lunge work without a lot of instructions, YHC omahaed to a simple instruction

• Lunge Walk back to the flags

On a Downtown post years ago, Whoopee had us lunging all over that parking lot, so I knew it’d been done before, and then some.  In the end, it seemed like the right amount – exhausting with the need to shake the legs out a couple times, but not impossible.

We were back at the flag with a couple minutes to spare, so it was time for some Mary that went down like this:

• 20 x Mountain Climbers (IC – Wirenut)
• 20 x Flutter Kicks with Arms Back (IC – EZ Rider)
• 20 x American Hammers (IC – Purple Haze)
• 10 x Crab Crunches (IC – Linus)
• 20 x SSH (IC – Folgers)

Folgers wrapped up the SSH and the clock ticked 6:15.

Announcements:

• P200 & Mortimer upcoming
• Doodles put out a call for runners to join the P70 which is the last 70 miles of the P200.  Still need 1 more as of these announcements
• Round Up and Hacksaw running 50 miles in 24 hours
• Sparky is working on registrations for a Snowbird Wilderness Outfitters conference March 19-21 (same week as Mortimer & P200)
• Linus has the Q next week at Downtown

Prayer Requests:

• F3 Tick Tock’s family
• Sister Act’s family
• The Burr family (from EZ Rider’s church)
• Gold Digger, Broke, Lil Nugget and family
• Healing for our country
• Blart’s M with some medical tests
• Cougar’s grandma
• Westside’s grandma

Moleskin:

Keep up the daily push to be better men, husbands, fathers and community leaders.  Proud to be a part of the PAX.

Yabba Dabba Doo

With a soft launch of a new Friday AO in Belmont, YHC wasn’t sure what the turnout for today’s OG Friday beating was going to be.   Finishing a little EC with EZ RIder, two known trucks roll in.  Well, at least there will be four.  By the time 0530 arrived ten were gathered around YHC.

No FNGs, but YHC did advise this was a you vs. you day.  Modify (the 5 suggestions) as needed.

We knockout the Pledge of Allegiance and then move to warmup.

Warm-up:

• 10 SSH IC
• 10 Merkins OYO
• Mosey to parking garage via MLK

Thang:

Perform a count of 2 each of the exercises listed.  Mosey to top of the garage via the stairs.  2 Burpees, Return to the bottom.  Increase count of exercises by 2 each round.  Burpees stay at 2.

• SSH
• Merkin
• LBC
• Squat

Hold after the round with count of 20.

15 Elbows to Knees IC
15 Flutters IC

Back to the regular program, but start to work back down…

Time started to get short, so hold after the lap for a count of 12.

Mosey back to flag the direct route.

Finish time with flutters.

Prayer Requests:

• TickTock
• Double  Trouble
• Nation

Mayor took us out.

I hope we had a good group in Belmont this morning.

Until next time.

Watts Up Powering Down.

So YHC put out the buttermilk call sign (AKA Broken Arrow in Cold War parlance) and gave a meteorological warning regarding the great blizzard of ’21 yesterday PM. as a result, pax showed up ready to roll Downtown in the cold, wet, and wind. It’s January. What’s changed? Went like this:

COP:

SSH X 20

2 burpees

IW X 20

4 burpees

Cotton Pickers X 20

6 burpees

SSH while Purple Haze ran to turn off his lights he left on.

8 burpees

Grapevine stretches

10 burpees

Mosey down to the parking deck for an escalator.

L1 – 10 HR merkins

L2 – 10 HR merkins + 15 heels to heaven

L3 – 10 HR merkins + 15 HHH +20 jump squats

L4 – 10 HR Merkins + 15HHH +20JS + 25 LBCs

Reverse and unstack on the way down.

Partner up for DORA 1,2,3

D1 – 100 merkins

D2 – 200 Big boy situps

D3 – 300 Squats

Mosey back to the Pavillion

Bear crawl 4 corners

C1 – plank jacks X 5

C2 – plank jacks X 10

C3 – plank jacks X 15

C3 – plank jacks X 20

2 minutes for final stretching and a pledge.

NMM:

Great work by some dedicated pax!  Cold, windy, wet. NOT the great blizzard of the decade however. Folgers is 5 for 5 on the merlot splashing. Made it to the bear crawls and through them though! Good man.  Extraordinary week for the nation.  I remember 1968. Reminds me of 1968. Total chaos and that’s not good. But I will also say that where chaos and adversity exist, so does opportunity! So my question is how will you prepare and make it happen? We’re here to help. Be different, be disruptive, and get at it. It’s expected. F3 prepares you for that. That’s what we do. When the world goes crazy we calm down and get at it. A power greater than us controls. We merely do the work he asks of us.

Tesla

With nothing planned I showed up hoping I can pull off a good Q. 5 of us showed up on a wet New Year Day / my birthday.

With a small warm-up we moseyed down to the QT. Completing monkey humpers, CDD and a couple other exercises in cadence.

We continued passed Tony’s ice cream down to the towing company. I explain how I knew the guy in the building behind The towing company. With that we gave him some monkey humpers as well.

We continued up the street toward the funeral home. With two cars sitting at the stop light we decided to give them some monkey Humpers to look at. I explain to the guys how I had once went to that funeral home for a mother of a good friend of mine.

We continued over to South Street where we stopped and sprinted up the hill to the stop sign.

We then completed a couple of Route 66s.  Around the corner we did some wall sitting for one minute and then mosey back to the start.

During the route 66s is where the Merlot came in, we had a very good splashing going on this a.m. Folger has been three for  three on  workouts and now is three for three on his Merlot. He has not missed a workout without a Merlot. Folger is a great guy. and takes his lumps well. Let’s continue to encourage him as he strives to get better physically. 

Pockets out!!

Pledge

Warm up:

1 burpee

15 SSH in cadence

10 Merkins in cadence

Wind blowing and it is cold so mosey to parking deck  for 12 days of Q Christmas as follows: starting point ground level

1 Burpee

2 Jump Sqat & repeat 1

3 Merkins & repeat 2 ,1

4 Plank Jacks & repeat 3,2,1

5 Mtn Climbers & repeat 4,3,2,1

6 Lunges (each leg) &repeat 5,4,3,2,1

7 SSH & repeat 6,5,4,3,2,1

8 LB flutters & repeat 7,6,5,4,3,2,1

9 Flutters & repeat 8,7,6,5,4,3,2,1

10 Michael Phelps & repeat 9,8,7,6,5,4,3,2,1

11 Big Boys &repeat 10,9,8,7,6,5,4,3,2,1

12 LBC & repeat  11,10,9,8,7,6,5,4,3,2,1

10 mins left so 1 to grow on (repeat all 12 again)

In between each set we ran the right side stairs to the top over and down the left side

Mosey back to start with enough time for Mary – LBC, Flutters, and oblique crunches

Announcements – New Years 10 miles, convergence Jan 9

Prayer request: many spoken

Out with a Prayer

Merry Christmas!!

EZ Rider

YHC took on this morning’s Q when EZ Rider and his M tested positive for Covid a couple of weeks ago. he did message me last night to tell me he was fine, would be coming back out Monday but was i still on for the Q. So with that we grabbed the buttermilk carton and proceeded to partake in the beatdown. Went like this:

COP:

SSH X 20

2 burpees

IW X 20

4 burpees

Cotton Pickers X 20

6 burpees

Foot to hand stretches

8 burpees

Mtn . Climbers X 20

10 burpees

Mosey across the road to the county buildings and jailhouse.

Dora 1-2-3! Pick a partner

100 – HR merkins (tough!)

200 – Big boy situps

300- Squats

Partner 1 – does work

Partner 2 – Run the steps up and around and back.

This was a time suck!

Triple Nickel

Bottom of lot – Plank Jack X 5

Top of lot @ light pole – American Hammers X 5

Repeat 5X

Mosey back to the flag.

4 corners @ the Pavillion

Bear crawl 1st 90 – 10 jump squats

Bear crawl 2nd 90 – 10 merkins

Bear crawl 3rd 90 – 10 LBCs

Bear crawl last 90 – 10 SSH

last, a couple of minutes of Mary and a pledge.

NMM:

Had a few late comers, little bit of a skeleton crew today. Had some regulars out on different missions today. Get that for sure! 30 degrees today, felt like 28 with the wind. Same air temp yesterday at The Goat felt like 48. So we got with it QUICKLY today! Great work today by all.

Will be coming up with a Christmas day announcement. Right now, I am willing to lead as my son is 22 and not getting up for Santa. Other pax that are in that position reach out via Slack and let us know what the degree of interest is. I am willing to lead this uptown or any other site but let me know!

Prayed out for Preparation over control mindset in these times. We have to be the prepared ones, the examples, the pathfinders, the leaders.

Tesla

Last Saturday at Gashouse, Roscoe introduced the descending triangle. It consisted of squats, burpees, and 8-count body builders which we were told are not burpees with a plank jack. They are 8-count body builders. Since plagiarism is the highest form of flattery, I decided to borrow the geometrical beatdown for my first Q Downtown.

I arrived a few minutes early not sure what kind of crowd we would have between the cold, the covid, and the blood drive the prior day. We ended up with 7 PAX as Waterboy assumed my normal arrival time and moseyed up to the circle at 0530. Let’s get to work.

The Pledge

Warm-up
SSH x 15
LBCs x 15
Merkins x 15
Imperial Walkers x 15

Mosey towards 321 with a turn by the Pita Wheel (which I had for lunch today and is outstanding for anyone who has not been there) then a turn left on 74 and a final turn left into the Parking Deck.

I’d mentioned an ascending descending rectangle on twitter so here are the details.

Start at the bottom of the deck in the middle of the lane.

8-count body builders x 10 (remember, these are not burpees with a plank jack)
Big Boy Sit-ups x 10
Flutter Kicks x 10
Squats x 10
Hand-Release Merkins x 10

Mosey to the next level of the parking deck
Repeat all 5 exercises x 9
Next level, then exercises x 8
Repeat until the top layer, then exercises x 5

Since we are out of levels, let’s descend to the bottom layer and start over.

We’d be at a count of 4 but this is round 2. So like Jeopardy, in round 2 all values are doubled.

So at bottom level, exercises x 8
Next level, exercises x 6
Repeat until we get to 2 then mosey to the top level

Once again with the plagiarism, I stole Dirty Elevens from Clavin and the Labyrinth this week.

Start on one side with 10 Mike Tysons.
Run to other side with 1 burpee in the middle for 1 LBC
Back to other side with 1 burpee in the middle for 9 Mike Tysons
Rinse and repeat

Time’s up. Let’s mosey back, but we took the long way. So instead of using the stairs, we moseyed down each level.

Back to start and flutters til 0615.

Announcements
Everything is cancelled

Prayer Requests
Those isolating for various reasons. Reach out and check on the PAX.
Sister Act surgery and recovery
Roscoe’s M’s recovery
Sargento’s M’s recovery
Watt Up’s M’s sister

Prayer to take us out.

No FNG’s

Short Disclaimer

Pledge

This BB is from memory as YHC didn’t write down the Wienke.  What you are about to read may or may not have happened.

Warm Up

Goof Balls IC x 26

Eskimo Merkins counted up to 8.  These are a series of micro Merkins where you touch your nose to the ground.  It was asked if I had sanitized the pavement in front of the pavilion and I assured the PAX that I was up all night doing just that.  (Note the BB disclaimer above)

Cotton Pickers IC x 10

Count off – 10 PAX – Perfect

Mosey to the parking lot behind St. Mark’s Episcopal Church for Lazy Dora.  Each PAX selects a parking spot opposite another PAX for 100 merkins, 200 Squats, 300 LBC’s.

Round 1 – Pax one does 10 merkins while Pax two holds the plank position, flap jack alternating every count of 10.

Round 2 – Pax one does 20 squats while Pax two holds the Al Gore position, flap jack alternating every count of 20.

Round 3 – Pax one does 30 LBC’s while Pax two holds their feet off the ground at 6”, flap jack alternating every count of 30.  About this time Stinky Bird declares that “Lazy Dora isn’t so lazy.”

Mosey to the steps in front of the City Council Bldg for Calf Raises IC.  Only two sets of 20 so no dirty calves over the weekend.

Play frogger across hwy 74 to the wall at St. Stephens AME Zion Church where we did 10 dips, 10 Bulgarian squats (each leg) and 10 derkins, then ran to second street and back.  Rinse and repeat x 15, 20, 15 and 10.

Mosey to the corner of Franklin and Marietta St. where I gave the PAX a choice of 10 burpees or 50 flutter kicks.  To no one’s surprise we all choose flutter kicks.   Unbeknownst to the PAX, I wanted to call for the 10 Burpees at the end but we ran out of time.  We were able to get some monkey humpers in while we waited for the light to change so we could cross Franklin safely.

Mosey back to the start where we finished out the time with 3 burpees.

Thanks for allowing me to lead this morning gentlemen.

Dirt

Pledge

Warm up: 5 burpees, 10 Big boys, 15 merkins, 20 squats, 25 flutter kick, and 30 LBCs

Mosey to parking deck for six rounds of the EZ Q

Deck 1: 5 burpees

Deck 2: 5 burpees & 10 Big boys

Deck 3: 5 burpees, 10 big boys, & 15 merkins

Deck 4: 5 burpees, 10 big boys,15 merkins, & 20 squats

Deck 5: 5 burpees, 10 big boys, 15 merkins, 20 squats, & 25 flutter kicks

Deck 6: 5 burpees, 10 big boys, 15 merkins, 20 squats, 25 flutter kicks, & 30 LBC

Not to bad as listed right? before advancing to each deck we all ran back down the stairs and started all over – repeating each listed exercise on each floor – according to Virus, on Saturday, we did 110 burpees

Mosey back to deck 1 after everyone completed

10 mins left so we moseyed down to the intersection of South and 2nd street

Nur to the next light cross Franklin and nur to the next light at Main St. (Oboe -visitor from the Raleigh area, was nurring at a nice rate until he found the parked car -Oboe and car are ok)

Announcements – Shelby convergence & Christmas party

Prayer request – see Sargento’s list

out with Prayer

Until next time

EZ out!!