Tag: SandLot (Page 4 of 10)

It’s been two weeks since this workout and I didn’t write the Wienkie down.  I think it went something like this…….

Seal Jacks IC x 20

Hilly Billy Walkers IC x 10

Eskimo Merkins x 5

Mosey to the parkinglot at Martha Rivers park for Declining Suicides.  Partner up.  Pax one will lung walk from the end of the parking lot near the park entrance toward the other end of the parking lot.  Pax two will mosey to the other end of the parking lot and back to swap with Pax one when they meet.  Rinse and repeat until all Pax are at the far end of the parking lot.

For Round Two we will do one of Pockets’ favorite exercises, Drinking Birds.  Pax one will do 2 Drinking Birds (each leg) at each parking lot stripe while Pax two runs to the other end and back to swap out with Pax one.

Round three…….  Burpees!  By now you know the drill.  Two Burpees evey other line.

Mosey back to the flag.

Thanks for taking part in this workout.

Dirt

6 PAX came out to the Sandlot this morning to put in some work and start the week off right. After a disclaimer and the pledge, we did an extended warmup of the following:

5 Burpees

40 SSH IC

5 Burpees

30 Seal Jacks IC

5 Burpees

20 Plank Jacks IC

5 Burpees

10 Little Gumby’s IC

Mosey down to the park and line up for a Merkin ladder. Start with 20 Merkins, run across the lot for 19, back for 18….all the way to 1.

Partner up for some Ab Work, DORA style. One partner NUR’s across the lot and runs back while the other does the exercise.

100 Big Boys

200 American Hammers

300 LBC’s

Mosey to the concession stand between the ballfields for a Triple Nickel. 5 Dirty Hookups on the wall then run to the main sidewalk for 5 Imperial Walker Squats.

Back to the flag and time for 10 Burpee’s to finish it off.

NMM / COT

On the way to the workout, I saw a church sign that read “We’re open between Easter and Christmas”. This got me to thinking about how the church experience has changed for a lot of people (and churches) since the COVID pandemic started. Online worship, self studies and drive in services are just some of the options that have been available, and for some, will continue to be the way they worship. While I pray that each of you who read this is worshipping in some form, I encourage you to worship with a group of like minded believers in some type of structured setting. We talk a lot about the fellowship part of F3 being the glue that holds us together and it’s equally important when it comes to our faith. Fellowship with other believers keeps our faith strong, gives us opportunities to serve, holds us accountable and helps us to grow through teaching and prayer. If you’re looking for something like this let me know, I’d love to talk to you about it and see how I can help.

Announcements

Tubing Aug. 7th

F3 Dads Aug. 21st at Folsom

**Sandlot and Hollywood will do a combined workout on Labor Day in McAdenville. Start time will be 0700 and location is TBD. The Sword will still be at 0530 if you’re looking to double up.

Service items – Brush/comb and gum/mints (donations are light this month so step it up guys!!)

Prayer Request

Sarlaac

Turtleman

Flintstone’s grandmother

Mayor and M travelling this week for a funeral

Mayor 2.0 headed to camp

SA, Freight and Slaw 2.0’s

YHC took us out.

I’m Broke

YHC had Q at GasHouse on Saturday.  Coming off of a trip to The Abyss on Wednesday, YHC tried to copy the workout done there.  Roscoe, JJ and Stroganoff enjoyed it so much, YHC thought to recycle it for another viewing given the few PAX in attendance on Saturday.  Sorry, Not Sorry JJ.

9 (or maybe 10) had gathered to join YHC in the gloom of Monday at 0530.  No FNGs, so a brief disclaimer, followed by The Pledge of Allegiance.

WarmUp:

There is no warmup, lets mosey to our destination. (Food Lion parking lot via PF)

Main Event:

Upon arrival, mysterious scrawlings were found on the ground.  YHC interpreted them as the following:

10 Burpees
25 HRM or CDD (You decide the how to break them up)
2 Laps (Around all the cart returns)
25 Squats or Lunges (Lunge with each Leg =1)
2 Laps
50 V-Ups or BB
2 Laps
100 Flutters or Hello Dolly(Move Each Leg = 1)
2 Laps
5 Kraken Burpees (3 HRM in the middle)
2 Laps

For Round 2:

7 Burpees
20 HRM or CDD
1 Lap
20 Squats or Lunges
1 Laps
40 V-Ups or BB
1 Lap
75 Flutters or Hello Dolly(Move Each Leg = 1)
1 Lap
5 Kraken Burpees (3 HRM in the middle)
1 Lap

Move to the stairs for Calf Raises – 22 Straight, 22 Toes Out, 22 Toes In

Mosey on around to the ramp behind PF for 2 rounds of bear crawls

Mosey to KFC’s rock pile and pick a rock.

25 Curls, 25 Overhead Presses, 25 Triceps Press, 25 Bent-Over Rows.

Return your coupon and let mosey home.

Leaving time for Mary

No Announcements

Prayer Requests:

Although this was like 3-1/2 ago, YHC can’t do justice to the requests.  Luckily God knows them.  I apologize for not taking notes.

YHC took us out.

Good Work by All.

Thank you for your support, encouragement and push.  I am better because of you, the PAX of F3 Gastonia.

Watts Up Powering Down.

Approaching the circle of PAX at 5:29, YHC was accused of “hiding something in the weeds” at the edge of the parking lot.  The PAX would soon wish the jumpropes had stayed hidden…

Not that we needed to get any warmer on a balmy 72-degree morning, today’s Sandlot beatdown started with SSH (15x/IC), Imperial Walkers (15x/IC), and Seal jacks (15x/IC).  YHC then grabbed the “hidden” jumpropes and led a swift mosey up the road toward the park, pausing at the gate for 5 burpees, 10 hand-release merkins, 15 squats and 20 LBC’s (OYO).  After a short mosey to the walking track just outside the fields, the PAX split into 3 teams.  Each team completed the following:
 – 100 hand release merkins
 – 200 big-boy situps
 – 300 jump-squats
 – 400 flutter kicks
 – 500 rope-jumps.
Plus, each PAX ran a lap around one field.

After the strong rock-pushing from the team exercise, the beatdown continued with Double-Elevens:  Dips and Derkins (10/1) on bleachers or benches at the center of the ball fields, then American Hammers and leg-lifts (10/1) at the walking track.  This routine had to be cut short a little over halfway through for the pledge and mosey back for COT.  But the PAX kept the rock moving forward and arrived at the flag with 60 seconds to spare.  In-cadence Freddy Mercurys until time was up made it a solid finish.

Announcements
Sign up for June 16 blood drive here: https://www.redcrossblood.org/give.html/find-drive, search for “fthree gaston”
F3 Dads: 
(1) June 19th at the Yank will be fun for all courtesy of Bubba Sparxx, Gavel, and YHC.  All kids and dads age 2 and up welcome!
(2) Need Q for F3 Dads on July 17 at Gashouse.

Prayers:  Turtle Man, Big Pappy, Sister Act, Uranus, Dirt, EZ Rider, Sausage, Cinderella’s aunt

As always, it’s a privelege to lead.
 – Nutria

Pledge

Mosey to Martha River entrance for warm up:

SSH x 10

Merkin x 10

Crunchy frog x 10

Mosey to center of baseball field for some partner work:

Each partner runs opposite directions (one to the parking lot and the other to the walking path) and run back to meet in the middle for some partner merkins (Booyah Merkins).  Start and 6 and work down to 1.

Mosey to the parking lot for some truckin:  Each Island represents a warehouse to pick up some product.  Since Union workers packed the trucks we had to unload the previous stops before putting the new product (exercise) on.

Warehouse:

1- 5 merkins

2-5 merkins , 10 Crunchy frogs

3-5 merkins, 10 crunchy frogs, 15 squats

4-5 merkins, 10 crunchy frogs,  15 squats, 20 Flutter kicks

5-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s

6-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps

7-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH

8-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH,40 Moroccan Night clubs

9-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH,40 Moroccan Night clubs,45 Jump squats

10-5 merkins, 5 crunchy frogs,  5 squats,  5 Flutter kicks, 5 LBC’s, 5 Michael Phelps,55 SSH,5 Moroccan Night clubs,5 Jump squats, 50 calf raises

Mosey back to start

5 burpees

Time

Prayer request and announcments

Prayer

EZ out!!

There was a rare Dirt-free EC session held this morning.  Shout-out to EZ Rider and Flintstone for joining YHC.  Its held almost every Monday, so come join us.

When 0530 hit, there were 10 joined around YHC.   None were FNGs, but JK2 and Bob the Builder were among those gathered.  With no FNGs, only a basic disclaimer, followed by The Pledge of Allegiance.  As the PAX gathered in the gloom, all examined the black sphere sitting in the center of the circle.  None dared touch it,..

Preview:

20 SSH IC
15 Imperial Squat Walkers OYO

Main Event:

YHC grabbed the sphere and threw it to Stinky Bird.  While he put his hands on it, he wasn’t completely prepared for the 10# it was.   The group in tow moseyed down Riverwood Pkwy, stopping periodically at various street lights.  When we stopped, the PAX performed the following exercises, while the person with ball performed overhead slams.

10 Merkins
12 Squats
14 Big Boys
1 Burpee

Upon completion of said exercises, the ball was passed to another attendee.

Normally Riverwood Pkwy will be “busy” if there is one or two cars during an entire session.  In the gloom of today, we may have hit double-digits regarding traffic, including a semi with trailer.  Undaunted, we continued up and down until about 1/2 the PAX had their chance with the ball.  As “luck” would have it, we were right next to the doctors office, so into that parking lot we went.

Circle up (close circle).  High-plank.  Pass the ball around the circle with your left hand.  Repeat with the right.   Two failed to follow instructions, so 2 burpee penalty for all.

Circle up again.  Low-plank.  Repeat, but pass to your neighbor’s feet/waist.  Thus each had to use both hands to pass the ball around.

Mosey on up Riverwood, repeating the process until we arrived at The DG.  (2 PAX left with ball duty).  Circle Up.

Pax with ball calls an exercise, PAX performs the exercise while PAX with ball slams the ball around the circle.

Time is getting short, so head back to the flag, stopping twice more to complete the circuit for all in attendance.

Bob the Builder (JK2 2.0 (14yrs old) ) had lots of energy left, so he was given the ball for the final leg back to the flag.  Not sure, but it either got stolen or he passed it off along the way.

Arrived back at the flag with one minute or less left.  SSH until 0615 hit.

Time

Announcements:

The Bunker – Low Impact Workout 7 – 8 Sat.  Start and Finish with Yank.

Murph @ Sandlot on Memorial Day 0700.  All other AOs running normally.

Prayer Requests:

Turtleman
Big Pappy’s Family
Sister Act’s 2.0
PAX on IR
Joey Denton

YHC took us out.

Thanks to all that attended.  Great work out there!

Watts Up Powering Down

A solid crowd of 9 for a rainy Monday got in some bricks at the bank, a mosey around the block, and a Triple Nickel with burpees and… more burpees.  Here’s what I remember:

Blue and Orange were the colors of the day, as Roscoe and Clavin couldn’t have dressed any more alike in a solid blue shirt and solid orange shorts.  I’m sure John Elway would have been proud.

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixote (IC)
• 10 x Imperial Walkers (IC)
• 10 x Mike Tysons (IC)

To the Footmobile for some bricks, as everyone took a pair.  Rain wasn’t in the plans, but as often happens, the Gloom scared it off.  What was some steady rain as I was getting ready quickly turned to a drizzle as the clock struck 5:30.  It wasn’t long after that the rains were gone altogether, but the AO was still soggy.  Luckily, the plans were simple enough they could be performed anywhere, so the bank would be our destination for a circuit of:

• Right Arm Curls (2 bricks in 1 hand – 40 seconds)
• Left Arm Curls (2 bricks in 1 hand – 40 seconds)
• Right Arm Rows (2 bricks in 1 hand – 40 seconds)
• Left Arm Rows (2 bricks in 1 hand – 40 seconds)
• Crunchy Frogs (1 brick in each hand – 40 seconds)
• Flutter Kicks with hands back (1 brick in each hand – 40 seconds)

Timer was buried and YHC couldn’t get his phone unlocked with gloves on, so a quick

• 20 x Merkins (OYO)

while we waited (YHC made them up later)

Next, we partnered up, but really missed on an opportunity to put the Twins together.  Dora was next with all exercises done with bricks:

• 100 x Moroccan Night Clubs
• 200 x Skullcrushers w/Six Inches
• 300 x Overhead Presses w/People’s Chair

The partner running had to carry his bricks with him as he ran out the exit of the bank drive thru, and around the bank, back to the entrance.

Dora done, time for a run.  We left our bricks and took off out of the bank entrance, went down Old Neal Hawkins and around the Bank of America building, down to the corner of Union and Neal Hawkins, and back to our bricks for a 2nd circuit, just like the first:

• Right Arm Curls (2 bricks in 1 hand – 40 seconds)
• Left Arm Curls (2 bricks in 1 hand – 40 seconds)
• Right Arm Rows (2 bricks in 1 hand – 40 seconds)
• Left Arm Rows (2 bricks in 1 hand – 40 seconds)
• Crunchy Frogs (1 brick in each hand – 40 seconds)
• Flutter Kicks with hands back (1 brick in each hand – 40 seconds)

Before heading back to the flag, we knocked out:

• 25 x Moroccan Night Clubs (IC)

Back at the flag, we neatly stacked the bricks back in the Footmobile, and gathered for what was next.  6:07, so we were right on schedule for Plan A, which was a Triple Nickel around Pelican’s, with the following exercises done on each side of the building:

• Side 1: 5 x Burpees (OYO)
• Side 2: 5 x Burpees (OYO)

Repeato 5 times, because it IS a Triple Nickel.  The suggestion was burpees, but YHC encouraged the PAX to pick their favorite exercise if they weren’t feeling burpees, so of course someone suggested 8-count Bodybuilders, and another PAX actually did it.  The Triple Nickel wrapped up beautifully at 6:15, and I think we all got what we paid for.

Announcements:

• Memorial Day Murph @ 0700
• Amoeba Ruck – May 22nd – Sign up with your team
• New PainLab style AO @ The Yank – Starting this week
• New Site Qs needed for Downtown and The Labyrinth

Prayer Requests:

• Turtleman
• Big Pappy & Family
• Sister Act & Family
• Slim Shady’s dad
• Ava Gaddis
• Joey Denton

A pleasure to lead as always.

Yabba Dabba Doo

11 Showed up this morning and got out of the Fartsack. A couple ran a few miles before workout. Dirt had to leave but ran 2 before and some more after but had to catch a flight.

The Thang,

Pledge

30 SSH

10 Merkins

25 Imperial Walkers.

Mosey to dock, jump up and Lunge walk the ramp to the bottom.

Mosey to wall beside gym.

Wall Sit/Marching to 30, 25 Shoulder taps, 20 CDD, 20 Plank Jacks, 20 Mountain Climbers.

25 Shoulder Taps

Mosey to Food Lion parking lot.

20 Yards backwards Lunge. 20 Yards left side lunges, 20 Yards right side lunges.

Mosey to wall near Food Lion.

25 Shoulder Taps

Mosey to The Great Hill named after something cool.

1 Merkin, 1 Monkey Humper, 1 Squat increase at each mailbox on the right by 1. Run backwards between each box.  We went up to 7 and back down.

Monkey Humpers starting with 20 at the firs box on left coming from the top but had to turn and come up to finish all the way to 1.

Next we did Plank Jacks on mailboxes then Mountain Climbers.

Mosey back to start on the way back we got in 50 LBC’s.

The Moleskin:

Great group of guys. Fun times were had and we had a medium amount of Mumble Chatter.

This is a good time of the year to give some other guys the Emotional Headlock and drag them into a workout. Offer to give them a ride and let them know what time you will pick them up.

Prayers for many,

Gastone Out!

The week started out innocently enough as the almost-full moon rose over the Sandlot.  After a short disclaimer, the beatdown began with a warm-up:

Seal Jacks (15xIC), Toy Soldiers (10xIC), Imperial Walkers (15xIC), Burpees* (5x OYO) and Pledge.
*Easy Rider grumbled about the warm-up burpees but ironically would call for 10x OYO of the same during a round of Mary…

Roscoe arrived conveniently (not fashionably) late for a mosey to the doctor’s office parking lot where YHC directed the 8 PAX through a “4 Corners Escalator”

• Lunge-walk between corners
• 5 hand-release merkins at corner 1
• 10 big-boy sit-ups at corner 2 (plus all above)
• 15 Apolo Ohno’s at corner 3* (plus all above)
• 20 merkins at corner 4 (plus all above)
  * Apolo Ohno’s at first were incorrectly called as Bonnie Blairs.  Fortunately, the speed-skating aficionados among the PAX set the Q straight.

The  “4 Corners Escalator” continued in the Food Lion parking lot after taking the unconventional route of scaling the 5-foot concrete wall behind the doctor’s office.  That was not part of the plan…  Keeping the original 4 exercises, the beatdown continued with:

• 25 flutter kicks at corner 1 (plus all above) and Karaoke down entire row of parking spaces to next corner
• 30 plank jacks at corner 2 (plus all above) and bear crawl across one row of parking spaces to next corner
• 35 squats at corner 3 (plus all above) and Karaoke down entire row of parking spaces to next corner
• 40 shoulder taps (each) at corner 4 (plus all above) and bear crawl across one row of parking spaces

YHC expected the Escalator to take more time, but the PAX were energized and pushed the rock quite a distance.  Not part of the plan, but OK, time to let ’em beat themselves up, so mosey back to the flag (pausing for 5 more burpees on the way) for some “Mary.”  After 2+ rounds that included gems like Windshield Wipers, Michael Phelps, and Ball Joint’s (patent-pending) “French Fries,” time was finally up.

Announcements:  New Belmont Pain Lab-style AO opening soon; Amoeba Ruck 5/22; Bring tissues and wipes to Freight or Broke.

Prayers:  Praise for Dirt and Watts Up starting new jobs; prayers for PAX still looking.  Turtle Man.  GSM family.  Law enforcement.

Final note:  Along with the praise for Dirt and Watts Up, as reliable Sandlot regulars, they were conspicuously absent this morning .  Congratulations, gentlemen, and know that you were missed.

• Nutria