Tag: SandLot (Page 6 of 10)

Between a gender reveal for my niece (its a boy by the way) and some sporting event last night, YHC didn’t really have a bunch of time to develop a weinke.  Throw on top, EC starting a 0500, YHC decided the recently developed “prime” workout could be modified to bring some work to the SandLot.  Luckily only one member of the PAX was at Folsom and showed in the gloom for SandLot.  Sorry Flintstone!

EZ Rider announced the arrival of 0530.  8 including YHC were in attendance.  None were FNGs, so only a token disclaimer was mentioned.  But there was an almost Kotter – Stinky Bird !

We knocked out The Pledge of Allegiance before moving on to a WarmUp.

WarmUp:

2 Burpees
4 Cotton Pickers IC
10 MNCs IC (Was supposed to be 8)
12  Merkins IC (Was supposed to be 16)
Intended to do another exercise, but had so screwed-up the pattern, YHC just moved on.
Mosey around the corner to the intersection of Neal Hawkins and Riverwood Pkwy.

Main Event:

Mosey to 1st pole, perform 11 Merkins, Karaoke back beginning
Mosey to 2nd pole, perform 11 Merkins, Karaoke back to 1st pole
Continue until entrance to park.
Since there was limited room on this route, the burpees that were to be included after the Karaoke were all gathered up and completed at the entrance (5).

From here we continued on down the sidewalk.  YHC is sure the PAX thought the maintenance shack was the next destination.  But they would be wrong.  We moseyed until the sidewalk ran out and then went some more.  All the way to Riverwood Worship Center.  By all accounts (and research), this was a first time visit.  (Probably because of the lack of sidewalk to get there).

16 Squats
25 American Hammers
36 CDDs
49 Seal Jacks
Run the perimeter of the pavement.

Upon the return, Defib had picked up on the pattern and noted that squares get bigger than primes real quick.  Thus a little modifications were in order…

16 Calf Raises
25 Big Boys
36 Shoulder Taps (IC or 36 Taps for Each Shoulder)
49 Plank Jacks
Run the perimeter of the pavement. (Include the other parking lot)

But now its time to continue the squares…

49 Flutters IC
64 Air Presses
81 LBCs
100 Burpees (There are 8 Pax, so that 12.5 each)
Run the perimeter of the pavement. (Include the other parking lot)

One PAX names an exercise and runs a lap (show to know what the lap entailed) while remaining PAX perform said exercise AMRAP. This is followed by everyone running a lap.

Unlike at The Goat or Folsom, we started with the youngest in attendance and worked toward the elders of the group.  We made through all the non-respects before it was time to head back to the flag.

Announcements:

Extinction Run this Saturday @ Primal 0900.

Prayer Requests:

Nutria friend  – Victim of Hit & Run.
Stinky Bird – M is pregnant with #3!
Slack Prayer List

YHC took us out.

Sorry for the repeat on the beatdown and the backblast.  The two remaining Q’s I have this week will not be a repeats…

Watts Up Powering Down.

12 @ The Sandlot for some brick work and YHC’s first stab at using a timer to time things.  Learned a lot along the way.

Chatter before 5:30 was on the length of Short Sale’s… backblast, and the ever growing legend of what Linus said Saturday.  Guess you had to be there.

The Thang:

• 15 x Goofballs x (IC)
• 15 x Seal Jacks (IC)

To the Footmobile for bricks, which were a chilly 0 degrees Kelvin and managed to suck out what little warmth was in our hands.  Then, to the park, bricks in hand.  Stop at the gate for

• 10 x Merkins w/bricks (IC)

Then, mosey down to the end of the parking lot by the bathrooms for the Main Event.

We circled up for 1 minute each of the following 4 exercises:

• Standing Shoulder Taps (AMRAP)
• Skullcrushers w/6 inches (AMRAP)
• Chest Flys (AMRAP)
• Lunges w/Overhead Press (AMRAP)

Then ran a short lap around the parking spots before repeating the exercises for a total of 4 rounds.

Here’s what we learned:

• If you use a timer, it’s best to bring music
• The size of a nutria is up for debate.  Opinions ranged from rodent to groundhog to small pig.
• There may or may not be a topless soccer team of an undisclosed gender playing in Macon, GA.
• The “good ‘ol days” of F3 Gastonia weren’t so run heavy.  The running was often the worst part of a bootcamp workout for a lot of the PAX.  For whatever reason, the running doesn’t seem as bad any more.
• Reasons for F3 names, workouts that broke us, and, of course, the cold of the bricks and the parking lot were all part of the mumblechatter

It all went by quicker and not as difficult as I expected.  With 4 rounds completed, we didn’t really have time for part 2, so we moseyed back to the start, stopping at the gate for

• 10 x Merkins w/bricks (IC)

Once we got back, it was time for Mary:

• 15 x Flutter Kicks w/bricks over head (IC) – Watts Up
• 15 x Michael Phelps w/bricks (IC) – EZ Rider
• 5 x Brickees (OYO) – Whoopee
• 15 x Squats (Single Count) – Captain Stubing
• 10 x Boxcutters (IC) – Nutria
• Hold Plank, w/R&L Arms Up – Dry Rub
• 15 x Lateral Raises (IC) – Dirt
• 15 x LBCs (IC) – Linus

And that was it.

Announcements:

• Roscoe’s 50th Birthday is today.  Roscoe is a leader of leaders, requiring the best out of all of us.  Much Respect to the newest member of the (R) club.
• Nutria with the Q tomorrow at The Storm
• Qs needed at The Sandlot and Downtown.  Reach out if you’re interested
• Extinction Run – 2/13
• The Rooster – Rock Hill – 3/13

Prayer Requests:

• The family of Double Trouble
• Tick Tock and family
• EZ Rider’s family
• JK2 & family
• Those on the front lines

Moleskin:

First Q as Site Q, and I’m thankful for the opportunity to lead.  The Sandlot is a great place for a beatdown.  There’s a rich history in that parking lot and that park, and a lot more history to be made.  A number of the PAX there today got their start at Martha’s in one of it’s iterations, including YHC.

The more I learn, the more I realize I don’t know, and the more I’m ok with all of it.

SYITG

Yabba Dabba Doo

Following Saturday’s Q at the GasHouse and having DREDD among the PAX, I got to follow up that event with yet another Q – this time at The Sandlot. It wasn’t intentional, just the way it worked out on the schedule. As First FQ, I plan to get around and Q as much as I can. It’s not a requirement of “the job” but something I’ve adopted from past leaders. I tapped the creative vault for Saturday’s Weinke and during NFL divisional championships contemplated what I would do for the gloom that was fast approaching? Some wise old Nantan posted yet more Mumble Chatter on Twitter (as if he didn’t exhaust himself Saturday morning), about the “push/pull” approach of a workout. That can work but I shared at The Convergence “Dare to Fail,” so let’s take this show to The Sandlot. My watch was still a minute off this morning (shut up Freight – I’ve since adjusted my smart watch to smarter time – 1 minute ahead), arriving at the circle with mere seconds to spare. I stumbled through a disclaimer of modify and follow suggestions. My warm-up was not scripted and if you don’t already know, I don’t like to begin with everyone’s favorite so here ’tis:

• Imperial Walkers IC x 10 (though I think I may have said Hillbillies – can’t remember, the PAX will correct me)
• Seal Jacks IC x 10 (just as good as SSH but it’s not SSH)
• Moroccan Night Clubs IC x 10 (it’s an exercise when you’re warming up for plank work)
• Jingle Balls IC x 10 (not just for December…)
• Pledge

Thang:

From the Snoballs parking lot, we slow moseyed out across the street to the old bank that closed. We circled the parking lot and then I went for one more lap…PAX were puzzled. We stopped after the second trip under the awning of the drive-up/ATM. I announced that would be all the running we’d do this morning. Not sure if all thought that would be a good thing, ’cause it means a hurricane of cardio is rising. I had another idea but upon checking the forecast which called for rain, I checked to this plan, even though the rain held off. I turned on the playlist, an old one but with some good stuff ranging from Rush, Van Halen, Journey, The Who and Led Zeppelin. We had 9 total men, so a modified Dora was up first, I joined Watt’s Up (#legend) and Folgers (#nomerlottoday). Wait – he said no running. You dang skippy I said no running. Well how, but what, I mean how does Dora work without running? Grab some paper and pen to take notes:

• 100 Plank Jack + Shoulder Tap
• 200 Parker Peter
• 300 Mtn Climbers
• While Pax 1 exercises, Pax 2 does sets of 25 SSH (see, we can all agree to meet in the middle #healing); once the 25 are complete, switch positions

JJ provided a 10 second count off, ironic because his Heels beat my Wolfpack by 10 on Saturday, congrats. Next thing, staying under the awning. Start the clock for 5 minutes of AMRAP. We took a 45 second rest between sets and did this a total of 3 times.

• 10 HR Merkins
• 20 LBCs
• 30 (total) Reverse Lunge

Damn, sounds simple. It is! Without the pressure to chase bat flippers, this is UvsU of nothing but head-down hard work. The focus is on form, plenty of time to get a few sets in. Upon completion Flintstone gave a 10 count. Time was ticking so the third set would need to be brief. Sticking with the 5 minute time we went to one round of core:

• 10 Plank to Pike, alternate toe touch (not as complicated as it sounds – think Def Leppard merkin, opposite hand/toe, back to plank, and then pike with other hand/toe combo)
• 10 Heels2Heaven Crunch (kept this from Saturday)
• 10 American Hammer
• 10 Ski Abs

With a minute to spare, we moseyed across the street the “long way” around the building. Time!

Announcements – Extinction Run from Bottoms UP (Primal Brewery) 2/13 at 0900. See pre-blast. The Mortimer is March 19-20 (same weekend as P200) and Watts Up is leading a ruck team. If you’re up for an adventure, reach out to him. Prayer requests – our nation. YHC took us out.

Moleskin – If you’ve stuck with me, you’re probably hanging on for The Secret to Success. Well I don’t have an answer that suits everyone, but I did learn this morning how one of the PAX achieved it. From my Q on Saturday, if you read the BB, you’d learn about DREDD needing some talk. Like many of our circles and workouts, there is friendly banter among the PAX at various times. But there are times when we’re focused and trying to bust out some reps. From my view we’ve got to know each other and so we ask about family and work and other guy stuff. We poke a bit of fun but we’re not too hard on each other (I know you Folsom and Midoriyama are tougher in throwing shade). But however the mumble chatter comes, it’s why we post, for accountability, getting some work in with fellowship too. So while Led Zeppelin’s “In the Evening” played, Flintstone shared that song was the key to his success in school – that would play it prior to every test he took and he did pretty well. Now for those that don’t know the new Site Q too well, he’s a mathematical genius. He’s forgotten more quadratic equations than the Midoriyama boys could count on their bare toes. Not that Flintstone will brag on himself – that’s not his thing. Rumor is that Good Will Hunting is dumber than Flintstone – but that’s just a rumor that I’m starting. Wonder what ole Will Hunting’s song is? Probably not by Tool, that’s for sure.

Thanks for the opportunity to lead.

Short Sale

12 HIMs showed at the AO formerly known as Martha’s House for a Monday morning start your week right bootcamp. YHC had his (son’s) trusty JBL with him and, with no sign of Roscoe present to hijack the playlist, it promised to be an uninterrupted session of musical and physical bliss! This is what happened…

Disclaimer, no FNGs but a cotter (Cougar) was present so full details were given.

Pledge of Allegiance, actually YHC scuttled this attempt as there was no flag flying to pledge to.

Warmup: Don Quixote x10 IC, Air Presses IC

Mosey down to the hub of the baseball fields for the beatdown. Pledge of Allegiance upon arrival when the flag was spotted.

The Thang: The Alphabet

YHC first came up with this workout in December 2017 and the way it goes is that, for each letter in the alphabet, a corresponding exercise was chosen to do 10 reps of either OYO or IC as the Q desired on each one. YHC also explained that since printing out the exercise list almost 5 years ago it’s been my motivation to try as many new exercises as possible for my various Q’s and to note the date they’re done for reference. I’ve gotten through a bunch of them over time but there are still plenty to try. With as many exercises as we have available to us you’d think it wouldn’t be hard to come up with a list of one for each letter. Not so fast my friend, it actually can be quite challenging. Below are some of the more notable ones we did today:

• Burpees – against my better judgement
• Daniel Son – like the kick from Karate Kid! Finish Him!!!
• E2K – aka Elbow to Knee or a variation of oblique crunches
• Fairy Jacks – look it up
• Jack Ass Merkin – from the President of the MHC, no less!
• Outlaw – feet together you make an O shape, we did 10 each direction
• The Chinook – overhead arm circles with a squat thrown in
• Up Straddle Hops – looked an awful lot like Side Straddle Hops
• X Factor – like a bigger version of dying cockroaches
• Zebra Kicks – whatever

We made it through the first round with time to spare but YHC was prepared and this is what the next rotation looked like.

• Chinook Squats – Looked an awful lot like The Chinook
• Diamond Merkins – again, from the Pres
• Fingertip Merkins – are you kidding me?!?
• Goofballs – do you even know me?
• J Lo’s – on all fours, leg parallel to ground, rotate to side then up in the air, worked the glutes a lot. Do each leg
• Knerkin aka Chuck Norris merkins – another? this is getting stupid. The MHC needs to regroup. For membership inquiry’s DM me on Slack

We finished up the workout with an Indian Run back to the Pelicans and nobody died, so that was good.

Namorama

Announcements: new Belmont AO (does it have a name?)

Prayer requests: Easy Rider’s watch that makes 911 calls all by itself, Our Nation, Stinky Bird’s back (he had to leave the workout early because of it), Front line workers: police, military, nurses, doctors, teachers

Thanks for the opportunity to lead!

Warm up: 5 burgees and 10 SSH in Candance

Pledge

Mosey to the Food lion parking lot by way of Riverwood Parkway stopping at Plantation Tr and Gastone’s Hill to plank for the six and complete 10 merkins.  Stopping for a third time at the Dollar General -plank for the six and complete 50 LBCs.

Short mosey to Food lion parking lot for the following suicide drills:

Merkin Suicide drill – start with merkin at first line, sprint to 2nd with merkin and back to the first line with merkin – 4 round to complete the lines across the parking lot.

Burpee Nur Suicide drill – same as above but with burpee and nur instead of sprinting.

Complete 50 more LBC’s

We ran from one corner of the parking lot to the far corner by running or nurring the all of the parking spaces from the building toward Union Rd.  We did stop multiple time for LLB (Lunge lunge Burpee) LBC, flutters, or Michael Phelps but on the last row we did Route 66 with monkey humpers.

Mosey on over to Planet Fitness and ran the parking (from PF to Neal Hawkins) stopping at PF each time for 10 Monkey humpers – GOT SOME STRANGE LOOKS FROM THE PEOPLE COMING IN AND OUT OF PF.

Mosey back toward the start stopping for 15 dips at the wall – but wait we have a few more minutes so we ran around Pelicans and back to the bank to finish with Lunge Lunge Burpee the length of the parking lot.

Mosey back to Pelicans to finish with a minute or so of   flutter kicks lead by Watts up.

Time!

Announcements: races coming up in the spring

Prayers: our nation and many pax

Thank you for allowing me  to lead this moring!

EZ out!

12 HIM posted on the first Monday of the new year to challenge themselves to make the most of their New Year’s Resolution – Who was I to not grant their wishes.  One of my favorite workouts is The Murph because it works Cardio, upper body, core and lower body strength – a real complete workout.  As such YHC thought it would be a god idea to start the NY off with something that would wake up the entire body.  The traditional Murph is a 1 mile run 100 pull-ups 200 pushups and 300 squats followed by another 1 mile run all while wearing a weighted vest.  The workout is named after Navy Seal Lieutenant Michael P. Murphy who was awarded the Medal of Honor after giving the ultimate sacrifice in June 2005 fighting in Afghanistan.

To accomplish this in 45 minutes  the exercises were divided into 20 sets with dips substituting for pull-ups:

5 Dips, 10 Merkins and 15 Squats x 20 with a 0.1 mile run after each set to give us the total workout.  Everyone pushed themselves and I believe got their money’s worth today

Announcements:

Convergence at Folsom on Saturday at 7AM – all other AOs closed

Mortimer Relay – March 20th – A 6 man overnight 100 mile relay with 14000 feet of elevation from Hickory to Boone.  See me, Sargento or Roscoe for more details – sign up is now and space will be limited

During a little EC with Dirt, YHC was still finalizing today’s beatdown.  Originally was thinking of incorporating a trip to Harris Teeter as a part of today’s agenda.  With Stinky Bird bringing a FNG and Folgers on post #2 ever, modified to a standby weinke.  Maybe there is a reason it rarely gets pulled out…

0530 Hits with 7 gathered around YHC, including a FNG (Paul Payseur aka Sausage)!

Thus a full disclaimer is given and, with the help of the PAX, the 5 core principles of F3.

The we know out The Pledge of Allegiance.

Time for warmup.  I think we will do a Termite warmup… Lets mosey.

We head off to the ramp behind PF.

Bear Crawl the ramp, 10 Squats, Bear Crawl the ramp again.

At this point certain members of the PAX (cough, cough, puddle jumper) tried to distract YHC with a question about Christmas gifts.  While it worked momentarily, YHC led the group to the FL parking lot.

In the parking lot, the first set of exercises went like this…

Mosey to the 1st line, perform 5 SSH
Nur back to start, perform 5 Jump Squats
Mosey to the 2nd line, (perform 1 burpee at line 1), perform 10 SSH
Nur back to start, (perform 1 burpee at line 1) perform 10 Jump Squats
Mosey to the 2nd line, (perform 1 burpee at line 1 and line 2), perform 15 SSH
Nur back to start, (perform 1 burpee at line 1 and line 2) perform 15 Jump Squats
Continue pattern for all 5 lines.

Repeat with Hand Release Merkins and Mtn. Climbers
Repeat with American Hammers and LBCs.

Move to the stairs between the FL and PF.
Perform 60 calf raises… 20 normal, 20 wide-toed, 20 pigeon-toed

Mosey back to the start.  Along the way a flying PF attender almost got a trifecta of 2 cardiologist and YHC.  Luckily between the PF attender finding his brakes and some quick maneuvering, none were hurt in the gloom of morn.

Flutters, Boxcutters and Freddie Mercuries finished us out.

Announcements:

• 01-Jan – 10 Miler @ Coconut Horse (2 laps) (Run, Ruck, Bike).  Start so you can finish at 0800.
• 09-Jan – Convergence @ Folsom.  All other AOs are closed

Prayer Requests:

• Flintstone’s Family – Son has Covid, Hopefully it doesn’t hit the whole household.
• Stroganoff’s Family – Loss of family and one in hospice.
• All those with Covid
• All those struggling with the confinement.

YHC took us out.

I know many are staying home either because of covid or because of the cold.  I could name names, but that list would be too long.  Be assured you are missed.  I hope your are doing well and finding a way to push the rock.  Reach out to those you haven’t seen in a while they and you will be better for it.

Until Wednesday…

Watts Up Powering Down.

We had an FNG for the Christmas edition of The Sandlot this morning.  Welcome Stephen Navatta who is now known as Folgers.  He moved here 7 years ago from New Jersey and his Jersey accent was prevalent.  He has an F3 friend there who EH’d him to come out this morning.  He mentioned F3 to his doctor who has been a PAX since before F3 was in Gastonia.  Folgers mentioned his name but nobody recognized it.  Oh well onto the workout……..

Long disclaimer for the FNG and a review of the F3 Principles

Pledge

Warm Up

Seal Jacks IC to the tune of Rudolf The Red Nosed Reindeer since there is a seal in the original claymation production.  Thanks to Stroganoff for carrying the lyrics as I was getting tired and couldn’t remember them towards the end.  I guess it’s been awhile since I sang it with my kids, after all, my youngest is 25 yrs old.

Toy Solders IC x 15 for “The Nutcraker” ballet.

Russian Solders IC x 15 for Pyotr Tchaikovsky who composed “The Nutcracker”.  EC to Stroganoff for knowing who composed it.

Mosey to Bethlehem and stop at the first inn.  Performed 2 burpees as we asked if there was room at the inn.  The innkeeper wasn’t impressed so he told us to move on.

Four burpees at the second inn with the same results.

Six burpees at the third inn with the same results.

Eight burpees at the fourth inn with the same results.

Finally, 10 burpees at the fifth inn and the inn keeper said we could stay in his barn.  Here we found ourselves at the concession building in between the baseball fields.  YHC called sets of animal related exercises to represent all of the animals in the stable.  We did sets of:

Bear crawls, calf raises, stork squats (one legged squats), alligator merkins, dying cockroaches, donkey kicks and monkey humpers.

Sometime during our second set, our FNG spewed.  When asked if everything was OK, he replied that it was just his morning coffee, thus his F3 name, “Folgers”.  Stinky Bird showed his true colors by accompanying Folgers back to the start.  Thanks for taking good care of him, Stinky.

Finally it’s time to “push” for child birth.  We assumed a leaning stance against a solid object and pushed for approximately a minute.  Flap Jack for another minute.

Since the shepherds were abiding the flocks when the Savior was born, Flintstone volunteered to be our shepherd.  The rest of the flock scattered while he gathered us up by “tagging” each PAX.  Once tagged, we dropped and did 100 LBC’s.  Thanks for volunteering Flintstone.  Hasn’t anyone told you never to volunteer?

We then assumed the role of the Wise Men.  I know it’s a stretch for this lot but, as Ross Perot used to say, “Stick with me here”.   We finished out the time by moseying through the countryside searching for the Christ child.  We had to pay tolls at borders, to kings and to thieves along the way for passage.  The toll at each stop was 10 merkins, 20 squats and 30 flutterkicks.  Once the child was located we were so excited that we sprinted from the park entrance back to the flag.

Thanks for participating today gentlemen.

Dirt

Apparently only a few PAX believed that YHC could deliver on a starry sky during a rain storm…. well, yall were right.  HOWEVER, we hardly had any rain whatsoever!  Turned out to be a lovely morning.  Let’s begin.

Disclaimer, Pledge

Warmup:

SSH x 25IC
MNC x 25IC
Merkins x 15 OYO
Squats x 30 OYO

Warm. Mosey to maintenance building. Time to dunk our six in the puddles;
American Hammer x 30 IC

Mosey to playground for some pull-up fun.
5 sets of 5 pull-ups with 10 squats between.

Exit playground to the parking lot for some 11’s.
Mike Tysons and Wet back Big Boys. Go!

05:55 and Time is running out. Mosey back to Pelicans.

Announcment……… Drum roll please…… Meet your new Site Q of the SandLot: Flintstone! Who will now take it from here:

Bear Crawl Grinder! Bear crawl halfway around Pelicans then all exercises In Cadence:
20x Rocky B’s IC
20x Freddy Mercuries
Back to start, repeat.
Next lap:
20x Imperial Walker Squats
12x Jingle Balls
Back to start, then TIME!

Thank you all for your support for YHC during my reign as site Q of the SandLot. It has been a good push alongside my F3 brothers and I look forward to continuing the push. Get out to the Sandlot to support Flintstone, he is sure to bring it!

Prayer request: Pray for Officer Herndon and his family.

Announcements: Convergence on Jan 9, 7:00 – 8:00 @ Folsom. All other AOs closed.

Over and out.

On the same day that we remember the events of Pearl Harbor, we also celebrate birthdays for YHC’s son (10) and Stinky Bird’s grandmother (89).

Warmup: 10x each IC: SSH, Imperial Walkers, Toy Soldiers, Nolan Ryan. Then 10 Burpees OYO.

Mosey to park. At the gate, we did a round of 10×10:
Hand release merkins
Mountain climbers
Big Boy Situps
Hello Dollies
Lunge jumps
CDD’s
Plank jacks
Freddy Mercurys
Bobby Hurleys (Counting is hard sometimes, and so is reading in the dark, so we skipped over Bobby the first time around)
Merkins

Mosey into the park. In the time alotted, PAX did a total of 7 rounds of 10×10 above with laps around the soccer field in between rounds, suitable to earn an extra piece of birthday cake later today.  Back to start just in time for the Pledge.

Announcements:
Blood Drive Thursday 12/10 – slots still available
Christmas party Saturday 12/12

Prayers: Double Stuff, Easy Rider, Dry Rub’s father in law, Sister Act, Stephanie Tinker and Jennifer Lester, YHC’s son Adam, Stinky Bird’s grandmother.