Tag: The Fighting Yank (Page 10 of 18)

We had 13 PAX for this workout but due to a Q fail, I didn’t get everyone’s name.  Sorry to those I didn’t list above.   Let me know if you were there and not listed and I’ll add you to the list.  SORRY.

My first F3 workout was on the first Saturday in May of 2018.  I was horribly out of shape.  I am indebted to all of the PAX who have led the workouts and encouraged me throughout the past 12 months.   I once again have confidence in my physical abilities due to these great workouts!  Thank you for your friendship.  Life is Good.

 

Disclaimer

Pledge

Mosey to the top of the pit

Goofballs x 25 IC

Monkey Humpers x 25 IC

Don Q’s x 25 IC

Moroccan Night Clubs x 41 IC

Mosey to Hawthorne Hill

1^st Lap – 10 Merkins at each marker – Mosey to start

2^nd Lap – 25 LBC’s at each marker – Mosey to start

3^rd Lap – 30 Squats at each marker – Mosey to start

Rinse and repeat

 

Mosey to the field of Dreams

Bear way to Heaven –    Bear Crawl 10 yds 10 Burpees – Mosey back to start

Bear Crawl 20 yds 8 Burpees – Mosey back to start

Bear Crawl 30 yds 6 Burpees – Mosey back to start

Bear Crawl 40 yds 4 Burpees – Mosey back to start

Bear Crawl 50 yds 2 Burpees – Mosey back to start

 

Time is running short so I gave the PAX the choice between Triple Nickles or Ab Lab.  They chose Ab Lab so Mosey to the Pad

Flutter Kicks, Freddie Mercs, LBCs, American Hammers, Big Boy Sit Ups – all x 20

Jump Lunges x 10 – run to the top of stairs and back

Mosey to the Stairs for Calf Raises x 50

Time

COT

I hope everyone got their monies worth.

Dirt is out

Another beautiful spring morning in Belmont for the Yank. YHC had the Q and I wanted to make it something unique. 14 PAX were present once DDC and Vuvuzela showed up after the warmup. Let’s get it on!

Warmup

Goofballs (of course! The Goofball is the first cousin of the Side Straddle Hop, so it’s ok to start with. It was made even better because ToolTime hates them so)

Don Quixote (see above, sorry brother!)

Can’t recall the last warmup

The Thang

YHC brought back a weinke used 2 years ago on the same Easter weekend Saturday. It’s a tour of worship locations throughout Belmont.

Mosey up the street to our first stop, the Lutheran Church. Here we did the King of Hearts (that’s Jesus!) routine. Suicides from one end to the other doing Karaoke L, Karoake R, Skips and regular sprints. There was plenty of mumblechatter and general mouthiness about having to run. Don’t worry, it’s good for you. Rinse and repeat.

Mosey from there to the campus of Holy Angels which used to be Sacred Heart College. Plenty of worship and praising our Lord happens here. We gathered in the gazebo for the next routine, Six Minutes of Mary (she was the mother of Jesus). We did our first countoff to make sure everyone was present and accounted for, 14 total. YHC set a timer for 6 minutes and called various ab exercises that lasted between 45-60 seconds each. All exercises were called in cadence even if they’re not normally. This caused epic laughing from lots of PAX, especially the Nantan emeritus ToolTime who sounded like the guy from Revenge of the Nerds more than once. I think I’m a pretty funny guy but TT took it to the next level here. Good times!

Mosey up to the intersection where we had a view of our nations flag so we recited the Pledge of Allegiance.

Keep moseying down the street, stopping a couple of times to let the 6 catch up until we reached the Belmont library. YHC’s idea here was to make up for the train that passed through earlier of which we didn’t pay respect to with burpees. 5 burpees OYO. It was at this time that Anchorman pulled a moving EH and what do you know, the young fella took him up on the offer. We had a mid workout unexpected FNG! BOOM!!! Nice job Anchorman!

Mosey to the First Baptist steps for Jacob’s Ladder. Increasing reps from 1 to 7. Burpees at the top, Bobby Hurley’s at the bottom.

Mosey to First Presbyterian parking lot for a quadruple smash up. Hail Mary’s (Q fail, didn’t remember what this exercise was on the first go round but thanks to the F3 app YHC figured it out), Prayer Squats x20, Superman’s for 1 minute, Hallelujah squats x20. Rinse and repeat 3 times.

Mosey back to the pad for one last exercise. Nolan Ryan’s x15 IC.

Time’s up. Welcome FNG Halftime! Way to push the rock everyone!

Jesus is Risen, He is Risen Indeed!!!

Setting a goal for yourself and achieving it makes life that much better. I set out on a journey sometime in 2018 with the intention of Q’ng every AO in our region. One by one I began to check them off leaving only the Yank to conquer. I hit Tesla up to let him know I’d gladly take the Q this past Saturday. Surprisingly I’ve only been to the Yank two times prior to this Saturday. Once for a guest Q by Rev. Flo Rider and the other was a convergence. That said I really wasn’t familiar with the area of Belmont and what to do. Tesla had been asking if I was bringing any toys to my Q. I had put off the answer as I really wasn’t sure what I wanted to do. Then I remembered a nice spot behind Sammy’s to setup a PainLab type workout. With the area chosen I went to work on a weinke. I have been really into the Battle ropes lately having owned two different sizes. They can put one hell of a beating on you. They incorporate core, cardio and strength training into any movement used with them. Only having 2 ropes I knew I’d have to generate more pain stations. I put a question out on slack about what the avg. Pax count is at the Yank, I was told 10-12. Solid number so I created pain stations accordingly. I arrived extra early and setup shop in the new parking lot behind Sammy’s. Walked up to the starting point where I was greeted by an FNG soon to be named Pyle. One by one I started seeing more and more Pax arrive. At about 5 til we were at about 12, when out of nowhere 8 more showed. I immediately had to pull up my weinke and add some more pain stations! YHC was very pleased with turnout. Large crowd so let’s move it down to the concrete pad.

0700 let’s begin

Disclaimer and 5 core principles for the 2 FNGs

Warmup

SSH x 15 IC

Merkins x 15 IC

Moroccan Night Clubs x 50 IC

As usual ToolTime was running his mouth. Guess he didn’t get enough EC running in so had to continue it here.

Let’s mosey to parking lot behind Sammy’s.

The Thang

I spent sometime explaining the pain stations and ToolTime interupted numerous times with complete nonsensical jargon but we made up the time during the workout.

Tabata (Ciabatta)

10 Pain Stations – 30 seconds each station, 10 second rest between stations

20 PAX so make 2 lines of 10 behind each battlerope.

Rope 1 – Heavy 2″	Rope 2 – Medium 1.5″
Plank Jacks	Plank Jacks
Cinder Block Curls	Cinder Block Curls
Chilly Jacks	Chilly Jacks
Cinder Block Overhead Press	Cinder Block Overhead Press
Wide Merkins	Wide Merkins
Burpees	Burpees
Diamond Merkins	Diamond Merkins
LBC’s	LBC’s

The 10th Station would be the mosey around the parking lot then planking until the buzzer went off. Call this your extended rest period.

Fired up the tunes with some Prodigy. No complaints, except from ToolTime who requested Tool. There was a reason for the choice in music and we’ll get to that in a second.

After round one I made the lines flip flop. This gave everyone the opportunity to work with the heavy rope. We kept the flip flop going as we ended a round. It was maybe after round 2  where I noticed the PAX literally praising Jesus when they arrived at the Burpee station. They had been working so hard at all the rest of the stations that somehow doing Burpees was an actual relief???

ToolTime still requesting Tool

OK we made it to the halfway point so time for a little explanation of the music choice. As the PAX caught their breath I brought up once again the F3 Mental Battle. I pointed out the the lead singer of Prodigy, Keith Flint, committed suicide on March 4th. I noted that while a man can have everything going for them in their life, they may still be fighting demons inside. Spoke on how I battle through anxiety but that this group of HIMs pulls me away and helps me find ways to fight that anxiety. There are many men that battle depression, anxiety and other mental diseases. WE are all here for each other. WE are here to hear you out. WE are here to help you. WEare here to guide you to someone that can help you if WE cannot. The important thing is WE are here. Reach out.

Lets get back to it.

ToolTime still requesting Tool

0750 and we were wrapping up the last round.

We did 5 rounds. Here is what we did when on the ropes. While it was the same, it was a little different each time.

Single Arm Alternating Waves

Reverse In & Out

Claps

Double Arm Slams

American Hammers

Let’s circle up for some PAX choice MARY, round the horn style. FNG Pyle got to call an exercise, a plank groiner maybe? Who knows what the hell it was but it worked and I may use this again sometime! Well done FNG Pyle!

Time

COT

Announcements – SFN @ Community Foundation Run. I made the announcement that the Yank was end of Qng everywehre. Sargento, with a big smile on his face, says welcome to the club. I dont know what club you’re in sir but you haven’t Q’d Diablo Sammich! BOOM! ROASTED!

Prayer requests

Tiger took us out

ToolTime still requesting Tool

Men of the Yank. I thank you for the time spent with you this morning. I’m glad I got to put faces with names with the ones I’ve never met and was able to workout along side of you. I hope it was as much fun as it was terrible.

Aye!

HIPAA

As the clock approached 7am we had a Gold Digger and a Tiger sighting as they ran by us…  Breaker Breaker was out running too, but he stayed with us to join the workout.

Warmarama

Side Straddle Hops, 20 IC
Don Quixotes, 15 IC
Cotton Pickers, 15 IC
Planking and stretching

The Thang

mosey to the parking lot behind Sammy’s

the four corners of the parking lot were marked with the following exercises

merkins, American hammers, Bobby Hurleys, big boy sit ups

Pax were divided into two groups and went to opposite corners, do 5 reps of marked exercise, run to next corner – 10 reps, next corner – 15 reps, next – 20… then run diagonally and start again doing 5-10-15-20…  keep doing this for four rounds, at then end you have done 50 reps of each exercise.  Second round, new exercises

shoulder taps, Freddie Mercurys, squats, LBCs

 

mosey to the bottom of the Hawthorne Hill for some Dora

while one partner does exercise the other runs up the hill to third lamp post, does five reps of current exercise and returns

100 mountain  climbers, 200 LBCs, 300 squats

 

mosey up to the Corner of Knowledge for 11s

Dips (1-10), Derkins (10-1)

Omaha as time was getting close, mosey back to the Yank

had two minutes left so did monkey humpers and squats

last minute disclaimer… DOH!

Pledge of Allegiance

Announcements

March 30th :  Convergence, Folsom
April 13 :  Speed for Need – Community Foundation Run
May 5th :  Hike up Mt. Mitchell

Prayer Requests

Breaker Breaker :  praise – mother had successful surgery on little finger, continued recovery
Tesla : son driving back to Mississippi on Sunday
Anchorman :  read a Thank You note from his mother-in-law

Namarama

Ended with COT

Today was YHC’s first Q of 2019 and my what an occasion it was!The not so elusive ghost flag had bobbed around the Gastonia region for about a month with no takers until today. After we ambushed the Rock region in Shelby to steal the flag they  came back for more and sent 13 men to finally take it. The energy was high and weather was perfect. Let’s get it on!

An FNG was present so the Disclaimer was given.

Warmup:

The Goofball x15 IC

Awesome, another FNG showed up so another Disclaimer was given!

Imperial Walkers x15 IC

Don Quixote x15 IC

Mosey across the street to the Pit for Elevens.

On one side do Donkey Kicks, on the other do Derkins using the big concrete things. Plank or hold the people’s chair for the six. After this we started going through the 5 key principles of F3. More on this later.

Mosey around the corner to the street beside the railroad tracks for a round of Dan Taylor. Four lunges with a squat at the end. Go all the way to the end and LBC for the six.

Mosey back across the street, catch the Pledge of Allegiance on the way, up to the track.

Forest to the Sea: bear crawl half way across the field, crab walk the rest of the way. Feel the burn shoulders!

Mosey around to the front of the school, waving at the wall that won’t be used for anything, especially hip slappers or things like that. Once up front the explanation of the Sargento original commenced.

The Figure 8!

At each point the PAX performed 15 reps of each exercise.

• Merkins
• Dying Cockroaches
• Bobby Hurleys
• Monkey Humpers
• Dips
• Dying Cockroaches
• Bobby Hurleys
• CDDs

Plank for the six. Hey there’s Tool Time! That routine was so much fun, and there are 15 more minutes to go, let’s do it again. Repeato x2.

To wrap it up we covered all 5 principals of F3.

• Free
• Men only
• Always outside, rain or shine
• Peer lead
• Ends in a Circle of Trust

Mosey around to the covered place for some Mary. We did Nolan Ryans, flutterkicks, crunchy frogs and american hammers. Time!

Announcements: Rooster March 2nd

Requests: Hoffa (Monroe PAX who hit deer on motorcycle), Waterboy has kidney stones, Breaker Breaker family, Anchoman’s M-in-law in hospital, Bubazela job offer

Moleskin: It was totally awesome being back to lead everyone today. F3 never disappoints. Even with a bunch of guys who’ve never met we still have so much in common. AYE!!!

A beautiful cool morning at the Fighting Yank brought out 14 men including one FNG for a fine workout. Welcome FNG Bill McInerney. I hope to see you again next week! Thanks to Tiger for getting him out to the workout.

Short disclosure and review of the F3 Principles for the FNG.

Pledge

Warm up:

Moroccan Night Clubs (IC) x 31

Planks Jacks (IC) x 20

Mosey to the corner across from the clock where the webcam is. Hopefully someone was watching as we did Goof Balls and Monkey Humpers in cadence. Of course our six was facing the camera.

Mosey to the corner of Catawba and Glenway. Instruct PAX to Mosey to Park St, stopping at each pole and do 5 merkins. Return doing 5 squats at each pole. Heard someone say Quiche was twerking at each pole. Glad I missed that sight. Plank for the six.

Mosey to parking lot were Glenway does a 90 degree turn. Q fail here for picking a lot with lots of trash. Sorry guys. Circle up and count off. (Another Q fail for not instructing Pax to count off but count by 3’s)

AMRAP – LBC’s, flutter kicks, windshield wipers, rosalita’s, leg lifts and Freddie Mercury’s while each PAX runs the circle in duck-duck-goose fashion.

Mosey to the picnic shelter. Dips (IC) x20, Bulgarian toe touch x (IC) 15, inclined merkin w/reverse grip x10 OYO. Rinse and repeat x 3.

Mosey to the school for BTW Hip Slappers and wall sits.

Pair up for Catch Me If You can around track. Partner 1 does 5 burpees while partner 2 Nurs. Partner 1 then runs to catch partner 2. Tiger took a spill while Nur’ing. Sorry Tiger.

Q fail for not noticing group of PAX at the other end of the track when finished. Thanks to Boudin for pointing them out to me and going to retrieve them.

Call LBC’s while waiting.

Mosey to the stairs for bear crawl and calf raises x 100 OYO.

Circle up at the Yank for some Mary. Q calls another 20 LBC’s, Orangeman called 6 shooters, Pockets called pretzel crunches. Had a few others but don’t remember specifics.

Yahtzee said we ran over 3 miles. Thanks for the data Yahtzee, that’s good to know.

Welcome to FNG Bill McInerney (F3 name Flipper). He is a big patriots fan since he is from the Foxboro, MA area. It was nice getting to know him.

Name-o-rama

COT

Thank you all for coming out to better yourselves. It was a learning experience for me and a pleasure to lead you.

Dirt is OUT

I was suppose to Q at the Yank on Dec 15th, but the Natan had the convergence on that day, so my Q was pushed to Dec 22nd.  I was excited to plan the workout the week before Christmas!  We moved the AO to Kevin Loftin Riverside Park because Belmont was sponsoring a 5K and 1/2 marathon at the time of our workout.  Toto was already in the parking lot as I rolled in at 6:50 am.  It was nice to see him at a Saturday morning workout.  Special thanks to Virus for hanging out in Belmont to direct any PAX, that showed up there, to the new location.

 

Disclaimer

No FNG’s

Pledge

 

Warm Up:

Elf Jacks- also known as Smurf Jacks or Gumby’s  x 20 (IC) switch to side straddle hop x 30 (IC)

Toy Soldiers x 25 (IC)   Do you see a theme here?

Finally, to reference the creepy wind up monkey that beats the cymbals together – Monkey Humpers x 26 (IC)

 

The Thang

Mosey to the amphitheater for AB Lab:

Circle up and AMRAP the following AB exercises while each PAX runs around the amphitheater:

LBCs

Flutter Kicks

Windshield Wipers

Rosalettas

Freddie Mercurys

WWI sit ups

Time to travel to Bethlehem.  Mosey up the hill along Catawba Street to the first traffic light at 10th Street and back.  Meet up at the far end of the park near the boat ramp entrance.

The trip wasn’t easy for Joseph and Mary and just got tougher for us.  Pair up and Wheelbarrow the length of the fence.  Flap Jack at the end x 2.

Now that we have arrived, we need to find a place to spend the night.  Mosey to the first inn at shelter #2.  Do 20 Step Ups (each leg) while the innkeeper checks to see if he has room.  No luck.

The next inn is shelter #3.  Do 20 dips (IC) while the innkeeper checks to see if he has room.  No luck here.

Inn #3 are the picnic tables at the bottom of the hill.  Do your choice of inclined merkins, derkins or diamond merkins x 20.  I choose inclined merkins with fingers pointed down.  Thanks to Eminem for Q’ing this a few weeks ago.  No luck here.

The final inn to check it shelter #1 on top of the hill.   Do Bulgarian ?? x 20 each leg.  Can’t remember what these are called.  (Help me out here Tesla)  One foot  on a bench start with arms raised.  Touch hips, toes, hips and raise arms.  This is a large inn and the innkeeper hasn’t returned.   Do hip slappers x 10 counting one arm while we wait.

He returns and says we can stay in his stable where he keeps the animals.  Here we did:

Calf Raises x 50 (IC)

Stork Squats (one legged squats) x 20 each leg

Bear Crawl the perimeter of  shelter #1

Alligator Merkin x 5 each side

Donkey Kicks x 20

Dying Cockroaches x 20 (IC)

Pause for a minute to reflect on the conditions in which the Savior of all mankind entered the world.  He was born in a barn with the smell of animal urine and manure in the air.  It was cold and damp.  He came here as a poor vulnerable baby.  He grew up to perform miracles, teach us and be an example for us.  Then he suffered for us, took our sins upon himself that we might repent of our sins and dwell with him in our Heavenly Father’s Kingdom!!

Mosey to the parking lot.   Three Wise Men or Kings followed a star to see the Christ child.  Do X’s and O’s x 10 to represent the star.

Zombie walk the length of the parking lot to the flag.    Remind the PAX to zombie walk with dignity since we are representing kings.

One minute left.  Jump for joy for the arrival of the Savior.  Jump Squat until 8:00 am timer goes off.  It was a long minute!

Announcements:

Martha Rivers and Mt Hollywood will meet at 7:00am on Monday 12/24 at their respective AO’s.

Prayer request for Virus’ friend who is having a tough time with his M.

Thank you Tesla for allowing me to Q the Saturday before Christmas.  Thanks to all who came out on  a beautiful morning to better themselves and to push me.  Everyone pushed hard.

I hope everyone has a fantastic Christmas!

Dirt is out.

17 in attendance on a gloomy day for a VQ, much like the day nearly a year ago when YHC made his F3 debut on Veterans Day 2017.

In order to set a proper tone for the beat…err workout, 10 burpees oyo called at 7am sharp. Mumblechatter begins. As YHC had a slight head start knowing what was coming, disclaimer was mentioned while PAX completed the exercise so as to waste no time beginning the stretches:
10 SSH, 10 sloooow Donny Q’s, 10 Copperhead lunges (each leg), and 10 wide sun gods.

Mosey down Airline to the corner for warmorama (stolen from YHC’s judo training days):
10 merkins, 10 Big Boys, 10 squats, with mosey to cone and back between each. x3 +10 burpees to finish. Mumblechatter continues.

Mosey to the pit for part 1 of 3: Abs
Rugby sprints: exercise called amrap until stopped by YHC’s metronomic internal timer, sprint to cones, back, and walk to recover. Following exercises called: LBCs, Flutters, Freddie M’s, Dying Cockroaches, Low slow flutters (PAX highly approved), Crunchy frogs, Cumberland County Viaducts (as YHC is a native of Fayetteville) up on one elbow lowering and raising hips, ABCs (also highly praised) spelling the alphabet in all caps, no cursive, with both legs together, and then a 60 second leg hold @2 inches off the ground to finish.

Amidst said exercises, a lone train whistle was heard and 5 burpees were performed.

Part 2 of 3: Upper body
Feet up 6 inches on the wall, 5 derkins, backpedal up the wall for stupid shuffle, to the right, to the left, 5 Australian MC’s ic, climb back down for 5 derkins. Once recovered, 10 sun gods, then reversed, then…another train! 5 burpees, 10 chinooks, then reversed. Wall sit to reflect on current situation. Rinse and repeat x3. Midway through second repeat, another train whistle. Same train? Another one? 5 burpees at same point to be sure. And since it is now habit, same for 3rd repeat. Mumblechatter returns.

Part 3 of 3: Legs (stolen from YHC’s 1st post courtesy of Sargento)
Partner up for Dora. 50 little Gumby in woods, 100 jump lunges, 150 jump squats (annnd there’s another train! +5 burpees), 200 monkey humpers, 150 copperhead squats, 100 copperhead lunges, 50 toy soldiers. Partner runs all the way around the pit. ANOTHER train whistle?! “It’s the same train!!” -Quiche. 5 burpees regardless.

Mosey/Ner/Carioca/Jailbreak/don’t get hit by a car…back to the flag.

10 burpees oyo to bookend/be sure we accounted for all the trains.

Circle around statue for pledge and nameorama.

YHC reminds all present to tell someone they love them today and in light of his recent accident, to always remember today could be their last and to live it as such. Momento Mori.

Announcements: Christmas party December 15 at the Quiche’s, Convergence w/ 3rd F following on November 10 at the Yank, Christmastown 5K, Belmont 5K/13.1.

Prayer requests: Tool Time’s family traveling and 2.0 waiting for Sly, Quiche traveling to Pakistan, Shocker in Haiti, Shap Rap’s 2.0 undergoing medical testing.

Until next time (Tuesday at Midoriyama),

Gold Digger

As we gathered pre workout the Site Q Tesla walked up and told us a joke ….Clearly …..

Today YHC decided to use the KISS method….Keep It Simple S_ _ _ _ _! We did cardio, Core, High intensity training, Strength all with simple pushing and pulling. It went something like this …..

 

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 50 IC ( you have to do at least 50 to feel these)

Squats- 10 IC ( should’ve left these out….)

Merkins – 10 IC

Mosey around the block for a 1 mile loop.

The Thang:

Core time by Tool Time initiated

 

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50 (well 60 because Quiche was talking )

 

Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5. Last time we did this Dirt left at about this point however today he was a machine…..Virus gave YHC a run for his money and Dr Seuss has finally stopped sandbagging!

On to the pull up bar….

10 Pull ups

25 regular Merkins

10 Chin Ups

25 Military Merkins

10 Close grip pull ups

25 Werkins

5 Vaulter Pull ups (right hand forward)

5 Vaulter Pull ups (Left hand forward)

25 Diamond Merkins

Mosey to the picnic table shelter

25 Dips IC

15 Dips IC

9 Dips IC YHC had enough ….

Mosey to the concrete path…( see I even wrote it Pockets…you may need to look into a Bolt!)

Zombie walk to the fountain ….Time !!!

COT

Announcements

SpeedForNeed Christmastown (race full however show up and support ) , Christmas Party December 15^th at the Quiche’s ….more details to follow.

 

Praise- Pastor Andrew Brunson release from Turkish captivity

Prayers- Shad Rap’s  2.0 for discernible test results for epilepsy, YHC’s  2.0 M and MIL for safe travels to Missouri ,F3 Sly and all the soldiers in Afghanistan, Iraq and around the world

 

1 Corinthians 16:13 (NLT)

¹³ Be on guard. Stand firm in the faith. Be courageous.^[a] Be strong.

1 Corinthians 16:13 (HCSB)

¹³ Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

 

Great work today by all PAX. It was an honor to lead you men!

Tool Time