Tag: Old School (Page 2 of 5)

Warmarama:

SSH, Hillbillies, Gravel Pickers

Thang:

Wirenut was kind enough to bring some blocks to play with so go grab a block. Most of the PAX were pretty excited about this first part. Even Seuss grabbed a full sized block! Let’s get started.  I used this workout at Midoriyama a while back and I think most everyone enjoyed it.  Starting with OH Press, to curls to squats then tricep curls we do 20 reps of each exercise then run a lap around the parking lot.  With each lap you drop 5 reps but add a lap when you drop the reps.  Next up we mosey toward the parking lot beside the jail but at each intersection we cross we do 5 burpees, 5 hammers, and 5 squats. Once we arrive at the bottom of the parking lot we start our 11’s with perfect form merkins at the bottom and starjumps at the top. This took a little longer than I expected but we finished and headed down over to Kotter Korner stopping at each intersection to do the 5 burpees, 5 hammers, and 5 squats. Here at the now infamous corner we do some suicides up the hill and finish at the top. We headed back to start and with a minute or so to go did LBC’s till time.

Announcements:

Hike on  August 27 peak to peak. Breakfast before at Waffle House 2223 Union Rd.  06:40

Coconut Derby 9-3?

Convergence @ FUSE 9-4  07:00 all other AO’s will be closed.

Prayer Request:

Turtle man

Huck

Each other

Norwood

Jackson Hall

Mayor

Hacksaw

Medicine Woman

Leppard

Swimmers brother

Praise Reports:

Medicine Woman’s dad’s heart report came back good

Dr. Seuss’s parents with their 60 year anniversary.

Great work by all! We got in nearly 4 miles and lots of reps. Chili not about to cut his run short on the first part df the workout. Way to push brother.

Thanks for the opportunity to lead,

Old School 7/8/2023
Warmup
Standard stuff, SSH, Cotton Pickers, Low Slows, Stretches
Pledge
Mosey around the former school house block doing 10 HR merkins and 10 Imperial Walker Squats at each corner to get loose.

Mosey to the truck and get a 24 lb. Block.
The Thang: 30 curls, 30 Chest Presses, 30 OH presses, 15 Tricep Extensions. Run a lap around track and repeat except next lap carry the block by farmer/shoulder/any. I got four rounds and a few others had more.

Mosey to the Court House gazebo for Mary. American Hammers, WWI’s, Penguins, Flutter Kicks, Rosalitas, Freddie Mercuries, LBC’s x 10 IC.

Mosey to the courthouse steps and 3 calf raises on each step.

Mosey around the block and back to the start for 10 burpees OYO for Slawbag and time is up.

Throughout the workout I read various quotes from various folks just to give us some things to ponder.
1. “I’ve failed over and over and over again in my life and that is why I succeed.” – Michael Jordan
2. “Life is so darn short. For f***’s sake, do what makes you happy.” – Bill Murray
3. “Try not to become a man of success but become a man of value.” – Albert Einstein
4. “A man may conquer a million men in battle but one who conquers himself is, indeed, the greatest of conquerors.” – Buddha
5. “Waste no more time arguing what a good man should be. Be one.” – Marcus Aurelius
6. “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” – Winston Churchill
7. “Stand true to your calling to be a man. Real women will always be relieved and grateful when men are willing to be men.” – Elisabeth Elliott
8. “It was men who stopped slavery. It was men who ran up the stairs in the Twin Towers to rescue people. It was men who gave up their seats on the lifeboats of the Titanic. Men are made to take risks and live passionately on behalf of others.” – John Eldredge
9. “Men want a battle fight, an adventure to live, and s beauty to rescue. That is what is written in their hearts. That is what little boys play at. That is what men’s movies are about. You just see it. It is undeniable.” – John Eldredge
10. “Be alert, stand firm in the faith, act like a man, be strong.” – Apostle Paul 1 Cor. 16:13

Announcements:
F3 Gastonia Lunch at Dallas Pita Wheel July 19th
July 15th F3 Dads

Prayer:
Jackson Hall
Norwood
Hacksaw
Huck
David Fraley’s FIL
Rusty Barker family

Dr. Seuss took us out in prayer.

*NMM I appreciate all of the guys who showed up today in the muggy morning air to get better. Great to see Hunchback on the north side. Plenty of rock pushers doing their thing this morning. Wirenut was throwing around the blocks like they were bricks. Slaw was having trouble with the AB work because his ridiculous “belt” was in the way. I saw Seuss and Wiki both had a few drops of sweat on their shirts this morning. Broke was not wanting to sweat but he was sweating before the warmup was done. Happy Trees is getting better each week and he posts more than SA. Oompa made it through the workout which is pretty amazing at his age! There were still some tales of the epic Frisbee Football at Midoriyama on Thursday. It was quite fun. We had breakfast later with the Folsom guys and a few other guys who have been training for a trail race. It was a tough morning but I can’t imagine being around a better group of guys!

12 total at Old School on Saturday morning as I make my attempt to climb out of the valley. This was my 2nd post after having pulled a calf muscle 3 weeks ago. Man I’m sore. It’s crazy how quickly you start to lose it. I want to say I do appreciate all the men for checking in on me and wishing me well. It makes a huge difference when you hit a low and someone is there to reach out a hand. Some valleys are steeper than others and require more help so make sure you are not just reaching out to your brothers, but maybe grabbing and pulling them if needed.

Warmup:

I probably did a little more than usual here with a new found respect for warming up those muscles.

Tha Thang:

Mosey down to Kotter corner for a triple nickel on Kotter hill. WWI’s and hand release merkins. The amount of clover growing in Kotter yard was noted.

Mosey over to the Courthouse square for 4 corners

5 burpees, 10 lunges, 15 CDD’s, 20 Rosalita’s, stack’em

After this we moved over to the next block for the same

5 burpees, 10 lunges, 15 Starburst, 20 imperial walker squats

Over to the next block for more 4 corners

5 burpees, 10 hillbillies ic, 15 dying cockroaches count 1 side, 20 shoulder taps count 1 side

Mosey over to the Methodist Church’s new wall for 5 rounds of 10 dips ic and 10 step ups. Then in the same spot on the worlds lowest curb we did tiger squats. Starting with 1, run to the potherside of the street and do 2. Rinse and repeat up to 5. Even Slaw had to sit down on this curb.

Next we made our way back to the start. I set a cone about 20 yds out. 1 pax would hold a sandbag over head while everyone else would bearcrawl to the cone and run back. Last one in holds the sandbag the next round unless they had previously done it. Some people don’t seem to care if you are struggling holding the bag. When I say some people I mean the majority of this crowd was not in a hurry at all. We did this for 5-6-7 minutes and called time.

COT:

Pledge

Announcements-Family fun day in Forest City next Saturday

Prayer Request-Ratchet/Jackson, Huck, PH family, Graduates

What a great day to be at Old School. Lots of mumble chatter about all kinds of different things. I think it took all of about 5 minutes for the conversation to go in 12 different directions about anything under the sun. That’s where the title of this back blast came from. Get out with your brothers and have some fun and get better while you do it!

Warmarama:

SSH, Gravel Pickers, Hillbillies all xX 15 IC

Thang:

Mosey to the stop sign for Merkins, Big Boys, Squats, and 30 second High Plank. We repeat this at each stop sign from Old School to the back of Carr Elementary. Here we did the Triple Nickel with pull ups and cdd’s. Mosey from here to the rotating porta jon that Pockets got to experience, he either got done quick or cut it short when the ride started. On the steps here we did 3 rounds of dips, derkin’s, and step ups x15 OYO.  Repeat the route back and the stop sign work was changed up to werkins, reverse crunches, lunges and a 30 second low plank. Got back to start with a minute left so 10 burpees was called and time.

Announcements:

Q v Q in March.  last day to vote 2/18 today!

Extinction Run on 3/4

lunch at old Shoguns on Tuesday 2/21

Viking Dash 2/25

Community Foundation run get signed up! Planning to push 4 chairs

Prayer Request:

Tooth Fairy 2.0

Ratchet’s family

Wirenut’s family

my family

Clavin’s M

Radar’s sister

Freight’s daughter

Huckleberry

Turtleman

unspoken

Great to see everyone on a cold Saturday morning, thanks for the opportunity to lead, it was an honor!

Crisp morning in big D with a few guys rolling in from EC who obviously saw the Q list and said “I’ll probably need to get in a little extra”. 7:00 am, Wirenut rolls in “almost” on time so now we can start.
Warmup… typical stuff with a few stretches. Let’s Pledge.
Quotes for the day from noted Navy Seal and Motivational speaker Jocko Willink.

Quote #1 – “Don’t just think. Don’t just talk. Don’t just dream. None of that matters. The only thing that matters is that you actually Do. So: DO.”

Mosey around town a little to a newish parking lot for Sidewalk Chalk. 7 spaces with exercises. Perform the exercises to the reps listed and take a lap around the outside of the parking lot then move to the next parking spot. The exercises listed were:
10 Burpees
20 Merkins
30 CDD’s
40 Squats
50 Plank Jacks
60 LBC’s
70 SSH

Quote #2 – “Discipline Equals Freedom.” The name of his book and a hard truth.

Mosey around town through an alley around the Town Square to the entrance where the 24 lb. smaller blocks had been strategically placed.
30 Curls run the courthouse steps to the other entrance for 15 Big Boy Sit Ups and return to the first entrance running the steps again.
Repeat with 30 Overhead presses then American Hammers.
Repeat with 30 Tricep Extensions then Flutter Kicks.
Repeat with Curls and Big Boys.
A certain grandfather may have been using a block in each hand. It blesses my heart to see the active grandparents.

Quote #3 – “We all have a tendency to avoid our weaknesses. When we do that, we never progress or get any better.”

Mosey around the square again only to wind up at the Gazebo for some Ab work picking up a stray wanderer moseying through town alone obviously longing for days gone by when he was a high level town administrator so we decided to take him into our fold. Come on in Mayor. There was a discussion about whether Mayor was trying to double dip on the points for the Pushing Rocks challenge but not gonna happen on my watch. Glad to have you join but, No Rep!
Hammers x 15 IC
Flutter Kicks x 15 IC
LBC’s x 15 IC
Dying Cockroaches x 15 IC
Penguins x 15 IC
WWII’s x 10 OYO
Low Plank for what was seemingly the longest 1 minute ever recorded.

Quote #4 – “Good leaders don’t make excuses. Instead, they figure out a way to get things done.”

Mosey back to the start rolling by Kotter’s Korner and then since several minutes remained we took a lap around the track to finish up.

Quote #5 – “Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.” – Jocko Willink

Announcements: Convergence 2/11 at Folsom at 6:30 am, be there.
Extinction Run on 3/4 at Primal Brewery at 9:00 am in Belmont. A fun event for most abilities. Come on out and be a part of this with a great group.

Prayer Requests: Wirenut’s family, Gumby’s family, Mayor, Anchorman, Freight, Huck, Turtleman and Tonka’s praise report was great to hear.

Pallbearer took us out as only he can!

Thanks to all who came out. One last Jocko Quote from the back of Mayor’s truck. “Stand by to: GET SOME.”

12 was the number at Old School on Saturday. Lots of EC before hand.

Warmup:

Sealjacks, squats, merkins

The Thang:

I explained we would be moseying around town and stopping to do exercises at various points. Every time we passed a telephone/power pole with lines( you have to be as exact as possible with this smart ass group) we would do 2 burpee Tyson’s . That’s a burpee with a Mike Tyson while you’re down. 2 merkins per rep. I asked Slaw to keep us honest and call out any poles we passed. I don’t know if you know this about Slaw but he was a poleman in the navy. At every road intersection we would do 5 WWI’s, 10 squat jumps, and 15 merkins.
We made our way across downtown to the town parking lot for some DORA. 100 diamond merkins, 200 cork screws, 300 toy soldiers. Instead of running we did broad jumps across the parking lot. These quickly turned into bunny hops for many of us.
We continued our way across town looping back toward the flag. Slaw did an excellent job of spotting poles to the dismay of the Pax. Some were quite hidden but no pole gets by Slaw!
We finished up with a few ab exercises.
COT:

Announcements-2nd F lunch at Hillbilly’s 25th, Convergence 2/11 at Folsom, Extinction run 3/4.

Prayer Request-Wirenut and family, Gumby’s family, Praise for good reports for Mrs Lawing and Mrs Patterson.

Moleskin:

Shout out to Crop duster for hanging tough on his second post! Stick with it. It’ll get better. Also I’d like to apologize for all the disgusting talk. Some  stories probably shouldn’t be repeated.

A surprising 11 PAX posted in the 8 degree temps on Saturday morning at Old School. We wasted no time getting started.

Warmup:

SSH, butt kickers, high knees, butt kicker, high knees, let’s mosey

The Thang:

At the shelter 10 derkins, 10 dips, 10 stepups x 3 sets. Then run a lap. Do this for 4 rounds. About the third lap I actually felt a little sweet popup. Just as I mentioned this to Gumby and SA it quickly froze on my eyelashes! This is dumb! However we stayed moving so that helped with the cold.

Next we grabbed some sandbags Wirenut and I provided and partnered up in the parking lot. P1 does an exercise while P2 goes out and back about 30 yds. Below is what we did each round.

Cleans and Wojo out and back x 3 rounds. The Wojo for 3 rounds sucked at that distance.

Overhead press and karaoke out and back x 1 round

Weighted lunge and NUR x 1 round

I think we ran through those last two another round and somehow I missed the calf raises I had written down. Of course my eye lashes were frozen.

After that we did some sandbag ruck catch me if you can around the block x 2 rounds. Several batflippers had to run with it. I guess they are afraid of burpees.

We finished up with a few minutes of mary

COT:

Pledge

Namerama

Announcements-rumor of a beer mile 12/31 in Cramer woods somewhere at sometime

Prayer requests-Several family members of Gumby, Wirenut’s father

I read Luke 2:7-19

Warmup:

SSH,Gravel Pickers, Hillbillys     x15 IC

Thang:

Grab a block for some exercises starting with 20 and working our way down by 5 with a run the length of the parking lot and back after each set.

Mosey to the parking lot beside the old jailhouse, here we did dirty 11’s with Perfect Form Merkins, Burpee in the middle and Star Jumps at the top of the lot.

Mosey to the now infamous Kotter Corner for Triple Nickel up the hill with WWII at the bottom and Imperial Walker Squats at the top.

Mosey to the shelter for 2 rounds of dips and step ups, with a pause to pet some dogs that came to greet us.

Return to start for a minute of LBC’s. Time

Announcements:

Christmas Town 5k with 5 Track Commanders, HC with Broke if you haven’t already

Ultimate Frisbee Thanksgiving Day 07:00 at Midoriyama. Park at the soccer field and HC with Freight.

Good Luck to our marathon runners.

Christmas Party Dec. 3

Prayer Request:

Purple Haze mom

my mom

Turtleman

Huckleberry

Thanks for another opportunity to lead.

Old School 10/22/22
Lively group of smack talkers gathered on a brisk morning. Most guys still rocking the shorts except Slaw is ready for winter with the sweat pants, hoodie and (I looked this up) a toboggan/beanie/Knitted winter hat/Snookie/Sherpa. We always just called them toboggans when I was growing up. Let’s get the blood flowing… with a lap around track.

Pledge

Warmup: Cotton pickers, Right over left stretch, Left over right stretch, Low Slow Squats, MNC’s, let’s go!

Mosey toward Court Square stopping at intersections for 3 burpees.

4 corners: 10 military merkins (elbows in tight), next corner 10 military merkins, 20 CDD’s. Next corner 10 military merkins, 20 CDD’s, 30 overhead claps. Next corner 10 military merkins, 20 CDD’s, 30 overhead claps, 40 MNC’s.

Mosey to gazebo for ab circle. 15 single count of each:
LBC’s,
Flutters (Count right side)
American Hammers (Count right side)
Freddie Mercuries (Count right side)
Reverse Crunch,
Oblique crunch right and then left, corrected to be called Pretzel crunch.
Elbow Plank in honor of Sargento’s royal elbow having surgery Monday.

Mosey back near to the entrance of Court Square for triple nickel, 5 perfect form merkins (Broke was the first one I heard call these as they are hand release and then shoulder taps on each shoulder is one and they require full extension to complete). Run over the court house steps to opposite side near the electric car chargers for 5 low slow squats, 5 times. Freight was leading and Mayor and Blart were close.

Mosey long way around the court house square and cross the street to fairly new parking lot for Route 66 with CDD’s and bear crawl eleven spaces. I am not good at bear crawling and I am told that means I need to do more to get better but I am not sure that is working. Several of these guys make it look easy but it is not for me.

Mosey the long way near Country Kitchen by the old textile plant back up to Kotter’s Korner to the start. Still some time left.

Partner up. Partner 1 runs the parking lot and does 10 merkins and runs back while partner 2 flutter kicks. Switch for 3 turns each. Then change the exercises to LBC’s and SSH mainly because I was merkined out.

As someone once said (Freight today): “Nobody cares what you can do when your fresh”, so one sprint around the track. I took an early lead and faded on the back stretch. Wirenut rolled his arse past everyone to finish first. I was first in my age group.

Word: Be sure you are doing the things today with and around your child that you will be glad you did when they are grown because it will be here so soon. My daughter is getting married next Saturday and will live in Shelby and while I am so happy for her and I will miss seeing her every day as she is one of my favorite people!
Thanks to all the guys who came out and always push me to do more than I thought I could!

Announcements:
Christmas Party 12/3
Christmatown 5k 11/26

Prayer:
Turtleman
Huck
Sargento
Sarlacc
Gumby’s mom
Pallbearer’s son Luke
Pockets dad

10 of the faithful posted to Old School on Saturday. Launch point was relocated to Ingles due to a 5k in the area. This is what happened.

Warmup:

Pledge

I don’t know the usual stuff

The Thang:

Mosey over to Pine st and partner up. Bear crawl catch me if you can with 10 in/outs for 1 block.

Wheel barrel for 1 block, switch as needed.

Stopped off at a parking lot for some ab work.

Mosey to the back of the school to a wall. Do a wall-up(climb all the way up on top of the wall), get back down and do 5 diamond merkins. Do 10 rounds.

On the track we split into 2 groups. 1 person is injured and we as a group must carry him. We did this for 1 lap rotating positions. 4 to 1 isn’t bad. During growruck they usually make us do this toward the end. You have your rucks, 1 person will take the injured persons ruck, and 3 people will carry the person.

Mosey over to the playground parking lot. We discussed some cones that were there and did some more ab work.

Partner up, on the playground 1 partner does a hang while the other does 5 burpees. Switch x 5 rounds.

Back on the street crab walk catch me if you can with 10 hillbillies for 1 block.

Partner carries for 1 block. Wirenut took most of this for our team as if I wasn’t even on his back.

For the final block another round of bearcrawl catch me if you can with 10 imperial walkers.

We finished up with some more ab work at the flag.

COT:

Announcements-10/1 adopt a street cleanup need some volunteers, 10/8 ruck csaup, 10/15 convergence at bulldog

Prayer Request

Namerama-you hate to see this order of closing