Tag: The Fighting Yank (Page 14 of 18)

9 PAX showed up to Be Strong and Courageous including 1 FNG (Wonder Boy)…

here’s what I remember!

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 30 IC

Squats- 25 IC

Merkins – 15 IC

Mosey to the shelter.

The Thang:

I don’t believe we do enough core workouts so…..

Core time by Tool Time initiated! (Throughout core time Fresh Prince was a stellar student with impeccable form after several demonstrations)

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

Wide leg sit-ups – 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

At this time YHC took some time to talk about some scriptures that speak to me about being a man (strong and courageous) no matter what our culture says ….and to be Impactful within our own dominions for the greater cause of His Kingdom …that being strong is not just a physical command but more importantly in our Faith and emotional lives and relationships with our God, M’s, 2.0’s, extended family, coworkers and our communities.

Good now that our cores are engaged …lets mosey…..

Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5

Mosey to the picnic tables for a little Dip/Derkin action…

YHC used Canteen for a demo as to what Triceps actually look like …and himself for what the lack of Triceps look like….(Thanks for showing us Canteen….someday  YHC may have ….maybe ….yea probably not)…..ok let’s get to it!

10 Dips IC

10 Dips IC

10 Dips IC

15 Derkins IC

15 Derkins IC

10 Derkins IC

Mosey to the concrete path…

We need to work on our Legs now….so

Zombie walk to the fountain (at least it was downhill men)

Well now I think we need some more core…..and this was endorse by Royalty (Fresh Prince so let it be said so Let it be done)

Peter parkers 25 IC

Parker Peters 25 IC

Flutter Kicks 50 IC (T-Claps to Flush and Edison for completing all Reps!)

We had some time left so we moseyed around the park for a few laps…..Stop for the Pledge Mosey back to warm-up area

COT

Announcements

GOTR moving office Sunday (get with Billy Madison)

Advisory Board meeting Sunday at Guacamoles on Union Rd Gastonia

Nameorama

Prayers-

Jesus’ M is having surgery this coming Thursday

Norwood’s Family- Grandmother is being made comfortable as she makes the transition to be home with God.

Men on the IR

Tool Time also having surgery this coming Thursday

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

In the middle of Easter weekend, 14 PAX showed for the Saturday show. YHC had a workout packed full and was sure not to disappoint. There were two FNG’s with us today, so the disclaimer was given and then we said our Pledge of Allegiance.

A strenuous warm-up of 20 Morrocan Night Clubs was completed and then we were off.

We moseyed toward the train tracks only to be cut off by a train! 5 burpees were called for per usual. Of course this was a long train, so to pass the time we did 10 Don Quixotes then 10 Goof Balls for the waiting motorists. I’m sure they loved the performance!

Mosey up Main Street to the first stop our holy tour, the Lutheran Church. Here the PAX were introduced to the now famous suicide routine called King of Hearts (Jesus is the king of our hearts, get it?). Using the row of parking spaces, everyone would go the the end and back doing the following: Karaoke Left, Karaoke Right, Skips and a Regular Sprint. In actuality, they weren’t suicides we did, but who cares?

Mosey from there to our second stop on the tour, Holy Angels campus. We found a nice covered picnic area off to the side for our next session. Partner up and do Hail Mary’s, partner 1 holds plank position, partner 2 places feet on the back of 1 and does 25 dips. Next, we did a session of 6 Minutes of Mary (she was the mother of Jesus you know), a continuous running clock where the PAX called the ab only exercises. Can’t remember who said what (Tiny Tank tried to call burpees, Queso and Feta wanted some other unauthorized stuff too) but I know we did American Hammers, Flutter Kicks, LBCs, Crunchy Frogs, V-Up Sit Ups and finished holding plank until time ran out.

Mosey again to the point where we did a brief round of Prayer Squats, then continued on all the way to First Baptist. It’s a shame that the Mayor avoided this AO today, I had him in mind when I put this weinke together. Thinking back, during one of Edison’s Q’s, Mayor and I got passed in this section of town by a guy who had to have been at least 75 years old but still passed us like we were standing still during his morning run. He even went so far as to compliment us on our good efforts doing “the 5F”, good times! We kept on til we reached First Baptist Church. There, the have a sidewalk, a slightly inclined grassy area and another sidewalk at the top. We did a session of Jacob’s Ladder (from Jacob’s dream in the Bible). Run to the top and do 1 Merican, back down and do 10 Hallelujah squats at the bottom. Add another burpee each time at the top until you hit 7. I’m not sure how 7 was arrived at, that’s just what the exercise list on the F3 website says.

Mosey to the back parking lot of First Presbyterian Church. Here we did a made up bunch of stuff with somewhat holy names. 25 more Hail Mary’s, 20 Prayer Squats, Supermans (because Jesus was the superest of men ever) to failure. We ran a timer for the supermans and the undisputed winner was Top Hat. Beast mode!. Finally we did 20 more Hallelujah squats.

Mosey back to the park for the wrap up. We still had a couple of minutes left so since Top Hat won the superman competition, he suggested we run the stairs until time was up. Awesome!

Announcements: Mud Run May 20th

Prayer Requests: T Square and family, Dr. Feelgood’s mother

Moleskin: My idea was to get some running in if only because I’ve always avoided it for everyone’s sake and most guys don’t like it. We covered almost 2.5 miles today. The PAX did a great job of hanging together and encouraging those who were a little slower to arrive at each destination. That’s F3!

By stopping at the area churches, I also wanted to shine a little light on why most of us celebrate this Sunday the way we do. Jesus loves us and made the ultimate sacrifice for us!

He is Risen indeed!

It was an honor to lead as always men!

Even with the fartsackers and the 5Kers we had 8 strong pax show up in the gloom this morning.  There was an FNG, Gilligan’s neighbor whom he had been EHing for quite some time now, so a full disclaimer was given.

We started with a warm-up of side straddle hops, imperial walkers and goofballs.  All done IC.  YHC has did better with counting, but there is still room for improvement.

We moseyed to the track by the middle school to start The Thang.  In honor of the new baseball season, YHC decided to do a baseball-themed workout.  Bases (ok, they were my four-year-olds wiffle balls) were already in place making a baseball diamond on the infield.  We counted off by fours and started at the corresponding base.  The pax starting at home had to do 12 burpees, then run to first. The pax at first were doing squats and were relieved once the pax from home got to first. The pax from first would run to second and relieve the pax at second who were doing mericans.  The pax at second would run to third to relieve the pax at third that were doing LBCs.  The pax from third would run home and do 12 burpees.  Once everyone had completed the rotation we took a slow mosey around the track.  At the end of the lap I had a baseball trivia question.  Tool Time would have rather had hockey trivia questions.

Rinse and repeat three more times.  Except on the last rotation we changed the exercises to Nolan Ryan’s (to keep with the baseball theme) at first and third and Makhtar N’Diayes at second.  Makhtar N’Diayes, named after the former UNC bball player, in honor of their National Championship last week.

We then started a ladder workout starting with squat holds.  Exercise for 30 seconds, rest for 30 seconds.  Exercise for 40 seconds, rest for 40 seconds.  Exercise for 50 seconds, rest for 50 seconds.  Exercise for 60 seconds rest for 60 seconds.

Rinse and repeat with crunchy frogs and plank jacks.

With each rest session YHC asked a new baseball trivia question.  Flush pretty much got all of them right.  And we found out about Tool Time’s fascination with Wendy Peffercorn from the movie The Sandlot.

Slow mosey back to where we started.

Pledge

Announcements:
Tool Time let us know there was a 5K in Gastonia in about an hour we should all attend.

Prayer Requests:
Pockets
Slim Shady’s (FNG) M’s grandma

It was an honor leading you men!

A beautiful morning to share some sweat with the #HIMs. 14 showed this morning for YHC’s second Q in 3 days.

Announcement, we need Q’s at the Yank!

Pledge of Allegiance

Gather at the nest for the warm up. Goofballs x15IC, Dying Cockroaches x15IC, Daniel Sons x15IC

Mosey up to the track behind the middle school for The Thang. No running today, it’s time for the Super 21. We start out with LBCs and Merkins. 1 LBC and 2 Merkins, 2 LBCs and 3 Merkins, 3 LBCs and 4 Merkins until we reached 10. Once there we ran a lap around the track. Starting back, we switched to 10 Squats and 11 Side Straddle Hops, 11 Squats and 12 SSH, etc. up to 21. Mumble chatter was plentiful.

Take the scenic route on our mosey up to the sidewalk in front of the school. This routine is intended to be a tribute to the four schools in the Final Four. Here’s what happened.

Start with a nod to the Gamecocks with what YHC dubbed Chicken Jumps. Basically doing jump squats while flapping our “wings”. Do 10 of these.

We had to get to the other end of the sidewalk, so for the Gonzaga Zags, we did Zig Zags. The PAZ would hop back and forth over a line down to the other end.

Once at the other end, unfortunately we had to acknowledge the Tar Holes. We did this by performing 10 Pickle Pounders.

Lastly, to give the Ducks props, we did a Duck Walk back to the start. We did this routine 3 times in total.

Mosey around to the back wall of the school. The Triple Check involves 3 man teams. Partner 1 holds the People’s Chair while Partner 2 hold the Plank while Partner 3 sprints to the stop sign and back. Rinse and repeat times 3.

Last but not least, we went to the shelter for a short Dora 123. Pair up for 300 squats, 200 LBCs and 100 dips. While partner 1 exercises, 2 holds 6 inches. While doing LBCs, partner 2 did something else. Time ran out before we could get to the dips.’

Prayer requests: T-Square’s family

Announcements- Burpeethon is cancelled for now.

Great to see you guys this morning! AYE!!!

This was a tough morning for me to get up and get out here. We had a party at our house last night for a local community service group and there were a few cold beverages consumed and not the healthiest diet. While I was recovering and thinking this morning (that is code for “sitting on the can”) I finalized my weinke. The best I could come up with was a version of the Palmetto 200…..the MERLOT 200. I had  some leftover sheets with exercises on them from a previous workout that I did not use so I figured out how to use them while I was “thinking” this morning. Here is what we did:

Pledge of Allegiance

Thang: No warmup needed-we were going old school Whoopee style/new school Tiny Tank style. Start with a lap around the park then get to the exercises. The idea is there are 10 sheets spread out on the sidewalk and each has an exercise written on it. The plan is 10 reps of each exercise then run a lap, repeat until I say stop. The exercises (done in any order you want) were the following: Merkins, CDD, Monkey Humpers, Squats, Burpees, LBC, Flutter Kicks, Box Cutters, SSH, and Imperial Walkers.

By Roscoe and Short Sale’s count, we did a total of 9 rounds. Part way thru we heard 2 trains (5 extra Burpees twice-that’s 10 extra Burpees for all you fellers from NOGA). We stopped about half way thru to have a little chat about being thankful-the community service group party was for something called Family Promise-this is a group of churches in our area that help support several homeless families at a time with meals, housing, and general support. The families live in the churches for a week or 2 at a time. While it is a dry roof and safe place with food at no cost, it is still being homeless and moving everything you own (which is very little by most of our standards) every week or 2. It was a bit ironic that most of the people (including myself) at this party have no idea what it is like to be truly homeless, have grown up in a very privileged family situation, and live in a house that is much larger and filled with many things we do not NEED. I was briefly aware of this for a few minutes during the party, then thought about it again this morning while I was “thinking” about my Weinke. We all shared some things that we are thankful for during this break-perspective is important, and it was helpful for me to hear all the other comments. We celebrated this sharing moment with a quick mosey across the street for 20 hip slappers then got back to the MERLOT 200 for the second half with a few more rounds.

We closed out with Namorama, announcements, and a quick prayer. I was glad I had signed up 2 weeks ago to Q this am-it would have been a definite fartsack morning for me.

Thanks for posting guys, I needed the push.

Whoopee

With the Chance of snow upon us, 9 PAX threw back the covers of the fart sack and showed this morning. Sargento and Quiche had just finished some extra credit, Quiche couldn’t stay since he is wanting to be his best for the P200.  Wheezy was standing there stretching as I pulled up, which was rare as usually he is coming in hot. With the chanting of “Lets go Duke” still ringing, Top Hat pops out with his Duke blue hoodie on and was grinning ear to ear talking about the game last night. Maybe they can pull it out today. With plenty of mumble chatter amongst everyone and good attitudes a plenty we started.

Pledge first then the Warm up

Don Q x 10

SSH x 10

Mosey to Myrtle St. Run up Myrtle stopping at each light pole for a squat. since I did not know how many poles where there I didn’t know how many we would do. Turns out there is 10. so we did 55 squats. Almost a route 66.

With that we moseyed back to the wall behind the school.

Hip slappers x 20

Donkey kicks x 20

Zombie walk to the curb across the road and nure back.

our goal was 5 sets but for time we had to stop at 4. I think everyone was ok with that as I was hearing a lot of grunting. We then moseyed to the track. Here we did 5 exercises and then took a lap. We did these for 15 min then switched our exercises.

first set was arms.

Merkins x 10

CDD x10

Dips x10

Diamonds x10

Shoulder Taps x10

Run a Full lap.

Much like UNC last night, the PAX were feeling rattled so we changed our full lap to a half lap for our leg workout. Second set was legs.

Squats x 10

Monkey Humpers x 10

Toy Soldiers x10

Hillbillies x10

Bobby Hurley’s x10 (for all the Duke fans)

Run a half lap.

Feeling Good we moved on to the third set which was core.

LBC x10

LBFC x10

American Hammers x10

Dying Cockroaches x10

Crunchy Frogs x5

Run a half lap.

With the last rep we moseyed on back to the stairs to finish up with 22 Merkins for the VETS.

Announcements

P200 team needs another man, Burpeethon coming up in April.

Prayer request.

Top Hats family.

After the workout 3 of us met up with Quiche for some 2nd F. Thank you again for showing up on a cold morning. I enjoyed spending some time today getting to know Juicebox . His VQ is This coming week. I wanted to take a moment to ask everyone if you haven’t Q’d yet I would like for us all to think about it. I swear the workouts feel a lot easier when you plan them. Please think about it and sign up if you can. God bless all you men and your family. till next time  Aye!!

The light of day was coming and 9 strong men appeared for their regular Saturday beatdown. YHC’s FNG was present and accounted for. Let’s get to it!

Disclaimer was given. Warm Up: Goofballs x15IC, Dying Cockroaches x15IC, Bobby Hurleys x15IC (never done these in cadence before, probably won’t again…awkward!)

Pledge

A short mosey to tour the lower levels of the park took us to the spot between Sammy’s and Old Stone where the PAX found a stack of papers. Each one listed a certain exercise, 10 in all. Each man would perform their exercise for 60 seconds and then rest for 30 in between. They were:

Daniel Sons

Dips

Donkey Kicks

Flutter Kicks

Hillbillies

Merkins

Monkey Humpers

Mountain Climbers

Peter Parkers

Rocky Balboas

Not too much mumble chatter was had during this routine except that the burger Top Hat had for dinner was still hanging with him. Oh well, guess I need to raise the bar!

Mosey around the corner to the road parallel to the railroad tracks with a long row of parking spaces. Its the perfect spot for a Zombie Walk. You’re welcome men!

Mosey from there to the track behind the middle school for the next round of fun.Courtesy of our own Whoopee, it’s time to make a run for some Bojangles Biscuit (his creation). Sprint the straights, mosey the corners, plank for the 6 at the end then 10 burpees OYO to finish each lap. I have to admit, this sucks. Sprints take it out of YHC more than anything, then add burpees on top of it, PAIN! We had to do a couple of count offs and general recovery in between to gather ourselves. Even though it sucked, we pushed through for 3 rounds of this beast. Strong work men.

Since we were here at the track and it has a field in the middle, YHC asked the PAX what his favorite exercise is. After a couple of wrong guesses, the FNG correctly answered bearcrawls. So we did the Bearcrawl Snake. Each PAX held plank position while the rear bearcrawled to the front, snaking between each to the front. We went from one side of the field to the other.

Mosey down to the starting area for a short round of Mary. Pockets called Side Straddle Hops, Solomon did Flutter Kicks and Dr. Seuss asked for Goofballs. Time’s up.

Announcements: Burpeethon, Mud Run, Disc Golf on March 11th at Goat Island. After Christmas Christmas party at Whoopee’s in April, need Q’s for the Yank, Storm & Goat Island

Prayer requests: Top Hat and his family (his dad is home now!), Shad Rap is out for 6-8 weeks with a cracked shin bone, the PAX who haven’t posted in a while, others I can’t remember, sorry.

After Q’ing the Yank last week and not having anyone step up to the challenge to Q before the date, I wanted to see what would happen if no one is listed as Q for a workout. The number of men who showed was low compared to most other workouts. As leaders we need to let everyone know that we’ll be there for each other, even so far as committing to just being at a workout, otherwise it’s just us and this thing doesn’t work as well. We depend on each other!

It was an honor to lead as always men. AYE!!!

The numbers grew… and grew… and grew. As the clock ticked closer to the designated hour, the PAX was in full force to (insert joke here) get shredded with Sargento. The FNG’s were also out today, three in all. When the time came, YHC delivered the disclaimer for the benefit of the FNG’s and with a little mumble chatter from the PAX, we got to it.

Warm-Up: Side Straddle Hops x15IC, Morrocan Night Clubs x25IC, Don Quixotes (specially for Tool Time) x10IC

The Thang:

Mosey up the steps down main street to the cookie bakery. As some stranger with backpacks walked by, YHC announced the first session would be Route 66. At each telephone pole, the PAX would perfom a merkin and then add another at each one afterward all the way up to the traffic light. 66 merkins!

As we crossed the street, I suggested we all hold hands for safety (my parenting instinct must’ve kicked in) but I guess everybody decided to risk not following that idea. Across the street there just happened to be a completely unused wall. We can’t have that so YHC led the PAX in a round of Wall Sits with air presses thrown in and Donkey Kicks in cadence. To give the wall a break we turned our backs on the road and did some Monkey Humpers. Finally we went back to the wall for 15 Hip Slappers in cadence.

Mosey to the never before used field around the corner for a rousing session of Elevens. At one end we did LBC’s, at the other end were jump squats. There was a pretty good distance in between (50 yards or so?) so this took a while and gave the faster guys a chance to practice their plank position. Also, it was a great opportunity to help encourage the rest of the PAX to push through to the end. That’s part of what we’re here for men, helping to strengthen each other.

Mosey around the other corner through the park to the hill beside the baseball field at Davis Park. The Triple Nickel was thrown down. Before we could get going one of the PAX questioned the number of reps for the routine. Always wanting to be a leader who listens to his men, I obliged and upped the count to 5 rounds of 5 burpees at the bottom and 5 WW1 sit-ups at the top. Iron sharpens iron!

A fellowship mosey to the other end set us up for double line Indian Run. We headed to the back of the middle school and threw in a jailbreak at the end.

For the final act we partnered up for some Dora 123. In aggregate the teams counted up to 100 Carolina Dry Dock’s, 200 Flutter Kicks per leg and 300 lunges (single count). Plenty of mumble chatter was going on and the PAX was having fun, I think, except the lunges were taking forever so we Omaha’ed that to a total of 200.

One last mosey toward the nest took us to the fountain in the park. In case you didn’t know, I like to run (and track my steps which ended at around 6000 for the workout), so we ended up spending the last few minutes of our time circling the fountain because I didn’t feel like stopping the mosey to do exercises. The Death Spiral was born.

Prayer Request: Top Hat and his family.

Announcements: Advisory meeting tomorrow night at On The Border. Mud Run is May 20th. P200 guys need to keep training, 5 weeks til the relay. We need Q’s for the Yank and no one is scheduled at this time.

Welcome FNG’s Banana Seat, Bansai and my personal favorite Feta! Glad to have you men (and young men). As always, it was an honor and pleasure to lead you today. It’s really encouraging to see so many men consistently posting, not only at the Yank but all of the AO’s. We all like the exercise we get by coming out regularly, but its exciting to see the friendships that have been build and continue to grow by all of us pushing the rock together. It’s great to be a part of it all with you.

AYE!!!