Tag: The Fighting Yank (Page 17 of 18)

Pax started filing in one by one. Quiche having already ran 7 miles, ran more to go get his car and drove back and pulled in up front. Mumble chatter all around. Discount Dbl. Check explained to me he had to go home to google his new name from posting Thursday at the goat. Apparently he doesn’t watch a lot of tv during football season. Anyway, time was drawing near so we convened at the bottom of the steps. I introduced myself and a quick reminder of disclaimer for the new guy from Thursday’s post.

I quickly stated I don’t like warming up under the trees (aka The Nest), so we moseyed to the covered wooden stage. That’s where we would do the warm up. That’s also where I explained I will always give the guys a goal number of reps. With that being said here’s what I remember about what we did……

Warmarama:
SSH 25ic
Mericans 15ic
Flutter Kicks 30ic
Wind Mills 10ic

We moseyed from there to the track. We took the long way….. After the long mosey to the track I explained the the guys I played baseball in high school and our first goal for the morning was to hit a cycle. A cycle for those that don’t know (which a lot didn’t) is in a single game a batter hits a single, dbl, triple and a home run. Here’s how we did it….

The Cycle:

1 lap around track (400m) 4 laps(HomeRun)
Set 1 (30 single reps for the triple)
15ic Merkins
15ic LBC
15ic Carolina Dry Docks
15ic Squats
15ic Mt Climbers
1lap
Set 2 (20 single reps for the dbl)
10ic Merkins
10ic LBC
10ic Carolina Dry Docks
10ic Squats
10ic Mt Climbers
1lap
Set 3 (10 single reps for the single)
5ic Merkins
5ic LBC
5ic Carolina Dry Docks
5ic Squats
5ic Mt Climbers
1lap

During the last lap I promised WILSON (14yr old nephew to TOOLTIME) that I would cut some of the running out. He did a great job all morning. Respect to you lil man! So after the cycle we moseyed over by the pull up bars. That’s where I introduced our next goal…… “Leader”

Leader – plank in line, first guy does the 5 exercise then starts mosey to bottom of the paved patch and back, next guy follows starting his 5 after the first guy finishes his 5, creating a staggered succession. Plank and wait for all to finish.

5 Pullups / Mosey / Plank
5 Toes to Bar / Mosey / Plank
5 Pullups / Mosey / Plank

During the planking Quiche and I shared quotes from “Fletch” after he complained about not having gloves. I explained it was soft pavement, he comes back with “not for a doctor” then we joked about his “trigger finger” for certain exams. That’s where he quoted from “Fletch”……”MOON RIVER”…..classic. Good laughs all around.

After this I gave a pep talk the guys explaining F3 and it’s not who’s better, but us making us better. The reason I set goals and why it’s better than not knowing……. Ok…off the soap box. Then we moseyed to the hill. The hill is cut with level terrace for sitting. That’s where we would do the “Ladder”

5-10-15 Ladder – using the terrace hill, first exercise at the top, second at the bottom.

Mericans/WWII
Burpees/LBC

With only 5 mins left we moseyed to the flag for pledge and Mary.

Pledge

Mary:
Mason twist 15ic
Flutter Kicks 50ic- this was brought to us by ToolTime (jerk) not disclosing the number lead us to 50ic where I quit at one point to look at him with a death stare and the man winks and keeps counting……(jerk) 😉
Old School Crunches 20ic – Wilson (14yr) took us out. Great work lil man!

Time!!!

Ended this morning with announcements and prayer request and namarama. It’s always a pleasure leading. Great work by all and I would go and stand with everyone one of my F3 brothers. Y’all are family!!! Brownstreak out!!

It started off bad. YHC arrived at 0645. Apparently the zombies were there early, consumed the majority of the PAX and all FNGs who arrived earlier, then returned to their nest before the last 4 arrived.

After a full disclaimer (without legal representation), we get started. First thing to do under the threat of zombie invasion…. RUN!

So we headed south down Main Street with a quick right on Myrtle Street and ducked right again towards the track for 1 additional lap to warm up. Thanks to Kiesh for the little known facts regarding Belmont Middle School – apparently this is the only school in NC exempt from providing the standard athletic facilities – explains why the track is more of an oblong circle instead of the standard oval. In the end… doesn’t really matter… zombies are coming… slowly.

To complete our warm up we get in the following exercises…
SSH – 20 IC
Mericans – 10 IC
Don Quioxte – 10 IC
IW (not the same as Toy Soldiers) – 20 IC
Mountain Climbers – 20 IC

If you are going to defeat the enemy, sometimes its critical to live in their shoes and learn their ways (can you even live in the shoes of the undead?). So after the workout we set off on a 100 yard zombie lunge walk from the track to the picnic shelter. Not too much complaining yet, so perhaps there should be a note in the Exercise lexicon that a zombie lunge walk must be over 100 yards.

As we discovered broken glass bottles and other left over party favors, YHC felt it was only responsible to repeat the disclaimer once again. To keep ourselves fit to survive the zombie invasion we completed three rounds of the following…

Dips – 20, 15, 10 IC
Step Ups – 25, 25, 25 IC
Derkins – 10, 8, 7 IC

Next we continued with the zombie walk for another 50 yards down to the fountain for some core work…

Dying Cockroach – 10 IC
Freddie Mercury – 10 IC
LBC – 10 IC
Homer/Marge
Flutter Kicks – 10 IC
Rinse and Repeat X2

With all the zombie walking, we needed to start making some distance so we ran back up to the track where we got serious. The Zombie Relay. Similar to Outhouse’s workout a few weeks ago without the coupons. We split into two groups. First group run a lap to catch up with the second group who is lunge walking the track. Then the groups switch until we lunge walked the entire track. Could also be done with partners in a larger group. Success was achieved as the PAX began to moan like zombies.

With little rest for the legs, we take a short mosey to the concert pavilion for some Elevens on the hill. LBCs (starting at 1, going to 10) and Burps (starting at 10, going to 1).

NMM: Today was a small group at The Fighting Yank, but all present got stronger. Small groups have advantages, especially getting to know guys you don’t normally workout with. Enjoyed the fellowship and mumble chatter today. Looking forward to my next Q at this AO. Keeping Edison in our prayers as he travels with his family, and Hokie as he sets out on the last stretch of the process to adopt a child from China. Also good to meet Edison Sr. Perhaps we’ll see him with the PAX soon. Since he’s a runner, Derecho might be great place for him!

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 30 IC

Squats- 25 IC

Merkins – 15 IC

Stop for the Pledge ….

Mosey to the shelter.

The Thang:

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

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

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Quiche loved the Woo YHC would shout as we were done with an exercise…..Flush compared it to Rick Flare however YHC had to demonstrate the subtle difference in the Woo….enough rest…

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

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

Mosey to the track…..In honor of Brownstreak YHC did not disclose how many reps were about to happen!

Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5 (On the second mosey the train came by so an additional 5 Burpees OYO)

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

30 Dips IC then 15 Derkins IC

15 Dips IC then 15 Derkins IC

20 dips single count then 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…..

Peter parkers 25 IC

Parker Peters 25 IC

Flutter Kicks 60 IC (was supposed to be 50 but T-Square guessed it so YHC was obliged to add more….(TClaps to Flush and Edison for completing all Reps!)

We had some time left so we moseyed around the park for a few laps…..meet back at the warm-up…

COT

Announcements

Advisory board meeting tomorrow 6pm at On The Border

BRR meeting Monday 7PM at GSM worldwide corporate headquarters

YHC spoke about the importance of challenging yourself physically with f3 and through that you will become stronger both emotionally and spiritually! T-square spoke about the upcoming birthday (next Saturday) of his daughter that has gone home to heaven recently ….and about how this is the first time in a trail of life that he has physically felt the prayers of others helping him through this difficult time #morethanjustaworkout….f3 matters men.

Nameorama

Welcome FNG Tony Robbins! Great work today sir glad to have you with us!

Prayers-

Stroganoffs family, T-squares family, Shrimpboats safe return, my brother who is running his first 50k ultra trail run today.

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

Today at the Fighting Yank, my plan was to try to survive. Having come off injured reserve a few weeks ago and returning from vacation is not conducive to being in shape for F3. That being said, I was looking forward to this morning all week in anticipation of seeing the Pax of GasHouse and their response to my pre-blasts about the 300 workout. I was not disappointed….relieved but not disappointed. JK2 was there early with (I think) Edison and with a crooked smile I am getting to know all to well, JK2 stated he was planning to wear a pair of his wife’s black briefs (grippers) and nothing else but at the last minute changed his mind. My response was the same as TopHat’s: I believe I would have to leave and skip the workout. JK2’s wife reportedly weighs about 100# and JK2 passed 100# in 3rd grade I think. #JustSayin’

Edison, who needs a pat on the back whenever you see him-the guy’s posted at F’ing Yank since the start (I believe) and thrown in a few at Midoriyama (aka: Hell’s Kitchen in my opinion) as well. He brought in an FNG who I think has secretly been posting at F3 workouts for the past 5 years based on his performance today. The guy was offered gloves and politely declined and quietly (and humbly) said there was nothing we could do to hurt his hands. One look at his hands and I agreed-the guy climbs trees (bare-handed I think) and works for a landscaping business-after posting, he went to work while I went for a nice fruit parfait with some fancy Greek yogurt in a well air-conditioned Belmont establishment.

Enough of that, on to the WU: I tried my best to stick to my Weinke with the WU, but it is just too boring and I was trying to focus on something other than JK2 and the picture of him in REALLY tight grippers that was burned into my eyes-someone get me some chlorox please. Think we did 15 IC of the following:SSH, Merkins, LBC, Gorilla Humpers, Scorpion Dry Docks, Freddy Mercury, and Mountain Climbers. I think I cut a few reps short towards the end. Probably need a higher dose of ritalin-the ADD kicks in after about 3 exercises of the WU.

The Thang-

This was a throwback workout from December around the time of the Gladiator Games in Fort Mill when we did a 300 workout. Idea is 300 reps of some exercises with some running thrown in. Sounds pretty simple, however, even though I reviewed my Weinke and read through it last night and today and made minor changes, I still could not remember the exercises. This is what we did-wait, I think I hear a train-we saluted the train with 5 burpees then we moved on to the thang:

10 reps of each exercise then mosey down the hill and back to start then return to our exercise station. Exercises were as follows: Squats, Booyah Merkins (swap partners each set), LBC, Gorilla Humpers, Scorpion Dry Docks, and lunges. We repeated this routine a total of 4 times with a short set of dips halfway through at the picnic tables by the flag. For the dips we did not count above 20 reps however I believe we counted to 20 several times before stopping just to make sure everyone was paying attention.

After our 4 sets of the above cycle we moseyed back to the starting point where weatarted with our WU and continued with the 300 theme: 300 Moroccan Night Clubs in sets of 30. After each set we took a trip up and down the steps for a total of 10 trips. Think my shoulders will not like me tonight.

After a quick recovery we moved over to the yellow jacket infested grassy area and did an original exercise called Squatmerkinburpee (say it fast, sort of like puppymonkeybaby commercial). I will tweek this in the future and add some more burpees, but basically it goes like this: 5 squats, 5 merkins, and a burpee in rapid sequence then take a quick break to recover then repeat. In the future, I think it should be either 5 burpees or escalator up to 5 burpees-will think about that more.

I was going rogue at this point as my Weinke was almost spent and I needed to fill some time so we moseyed past the train tracks to a nice parking lot with some walls that we did not need. Before we started, we did a quick check to make sure everyone was wearing appropriate undergarments so no parts were going to be exposed-thanks Roscoe and TopHat I think for that quick but very important detail, especially since TopHat was my partner. We partnered up and did a few hip slappers with partners as our walls while we dodged an unusually high volume of traffic (3-4 cars on this obscure driveway/lot in less than 10 minutes????). P1 held up the legs while P2 did 10 hip slappers then we swapped. My own term for this is the Wall of Thermopylae-not sure, but I think that was the wall built by the Spartans that used the Persians as mortar in the movie 300 during the battle at Thermopylae and the so called Hot Gates. Sounds good, so I am going with it. The pax probably thought we were through but no, we had more walls to build. We did another set (round #2) of 10 reps each. Still not through-my motivational speech was short and sweet: “Was it over when the Germans bombed Peal Harbor?” Hell no, said Roscoe. “And it ain’t over now.” You young kids probably don’t know that is a reference from a classic movie from 1978 called Animal House. ToolTime, are you with me? There were some strange looks while Roscoe and I had a good chuckle then realized no one else was really laughing much…..so then we did 2 more sets for a total of 4 which were sufficient for me to feel the wall was adequately built.

Time was running low so we moseyed back to the picnic tables, did a few dips (not many) then hit the pledge and called it a day. We reviewed the 5 Rules of F3 for our FNG then proceeded with the namorama, COT and named the FNG Pot Pie (as in chicken pot pie). Seems like a great guy and look forward to hopefully many more Saturdays with this guy. He has got great potential and seems like a great addition. I saw a lot of the bottom of his shoes while he was in front of me so be prepared for a good workout when he is the Q.

We finished with a true SHIELD LOCK and pic sporting Roscoe’s swords and shields with prayers for several including Shrimpboat (Brownstreak’s son) heading to Romania for a mission trip, Stroganoff’s family after loss of his father-in-law, among others.

Thanks for the motivation this morning-really enjoyed it-Whoopee

Saturday brought 12 strong men out to Stowe Park for the 6th week of The Fighting Yank. When the clock struck 7am, YHC announced that he and Radar would lead a straight forward workout that would push each of us and make us stronger too.

Disclaimer

Pledge

Alabama Ass Kickers x18 IC

Morrocan Night Clubs x 20 IC

Seal Jacks x15 IC

Don Quixote x10 IC

Goofballs x15IC

Plank Jacks x15IC

After the warmup,Sargento called for a mosey and the PAX obliged. After about 100 yards YHC stopped the mosey so they didn’t miss the chance for short session of Monkey Humpers on the street corner. Plenty of mumble chatter followed for the rest of the mosey on the way to the first stage of the main event.

The Thang

In front of the middle school, Sargento announced a round of 11’s. On one end the PAX performed dips, then bear crawled to the other end for lunges. After this strong work and a couple of rounds of count offs to catch our breath, Radar announced a mosey down to the field behind the school.

Radar called out everyone’s favorite cartoon girl Dora 123! The PAX paired up for cumulative totals of 100 merkins, 200 LBCs and 300 squats. Partner 1 performed the exercises while partner 2 ran to the soccer goal near the other side of the field.

Next ,YHC gave instructions for the PAX to line up head to heel in the plank position for the Bear Crawl Inch Worm. Plenty of comedic mumble chatter and slow crawling for a while ended up in a merciful shout of a jail break.

On the other end of the field, Radar gave the order for the PAX to line up in a plank line for the Tunnel of Love. Throughout this exercise, there was mucho mumble chatter, flopping and general messing around until YHC ended the misery.

After a short mosey, the final exercise was announced. The Princess Tea Party is a round of Patty Cake Merkins x10 IC followed by the Partners Peoples Chair. The quality of the peoples chair and length of time was really questionable but still worth a try. Try something else next time.

One final mosey to the flag left time for some flutterkicks before time was called.

Great work today men! My guess is that with all the mumble chatter and joking that went around from the very beginning of the workout, you all had a good time! My hat goes off to Radar for stepping up and leading a great workout. Aye! We need more of that to keep this AO strong and growing.

For the 5th week of The Fighting Yank I brought out my first weinke I ever wrote up. It was exercises based on sports movements. It was great to look back and see the differences. My terminology has changed a lot over the last year!

Warmup:

“Jumping Jacks”….what? x 15(1,2,3=1 style)

Little Arm Circles(morroccan nightclubs) x 20ic

Imperial Walkers x 10ic

Hillbillies x 10ic

Merkins x 10ic

Pledge

The Thang:

Cross Country-We moseyed across town to the American Legion ball field

Baseball:

Catcher-Sumo squat jumps x 20

Shortstop-Side steps while touching the ground-5L then 5R x 3

Outfield-Sprint do a burpee and back do a burpee x 3

Some where in here a train came by and YHC yelled 10 burpees OYO

Soccer:

Squat front kicks x 20ic

Sprint

LBFC’s x 15ic

Sprint

Squat Jump x 10ic

Football:

Merkin Roll x 20 OYO

This is where I started making stuff up. I really like to bear crawl and crab walk when I Q because it sucks so bad!

Bear Crawl about 15 yds crab walk back

Bear crawl again and Midoriyama Merkin as far as you can back. Finish with a bear crawl if needed.

Bear Crawl again Midoriyama Merk and burp back.

Mosey to the back of the middle school. Fonda-thanks for stopping and putting the flag at half mast! HIM indeed!

Horseshoes/Skating/Bowling lunges across the parking lot and back to the wall. At this point there were some JJ Watt impersonations. Impressive!

Mosey to the shed for Dips x 30ic. Mummble-chatter about not knowing how many we were going to do. We are building mental toughness as well men.

Mosey back and circle up for a few minutes of Mary. Thanks to all who pitched in except Pizza Man who yelled the dreaded 10 burpees OYO to close us out.

COT:

Announcements, Prayer Request, Name the FNG’s(Welcome Arby, Wetnuts, Messi), Prayer.

Great job by all again today. Especially the FNG’s. One of which was a tough 2.0! I hope to see you all again next week!

It was a muggy morning, but we had 13 Pax show to the Fighting Yank for Edison’s VQ. I have to say before getting started, Freight, Sargento, and Pfquiche put in some extra miles of EC-great work. It was great getting back with the Pax after coming off injured reserve-I had over a week to think about this workout and planned to co-Q with Edison-possibly the earliest co-Q of any GasHouse Pax with the co-Q during his FOURTH week of F3-impressive!!!

We started with a quote from Tooltime’s twitter page which I really like: The devil whispered  in my ear, “You’re not strong enough to withstand the storm.” Today, I whispered in the devil’s ear, “I am the storm.”

WU:10 each IC: SSH, Squats, LBC, Merkin, Gorilla Humpers then 10 burpees OYO.

The Thang-

I wanted to put in some time for discussion and quickly realized how I have missed the workouts over the last few weeks (water aerobics just did not keep me in F3 shape, in case you are wondering JK2). I’ve been reading some of the old posts from Dredd and wanted to include some of this discussion during the Thang so we discussed Concentrica-basically your relationships with others in your life. Would be worth going back and reading Dredd’s posts if you have time.

1st Layer of Concentrica-M-The man’s wife, whom he loves, is where a man should focus his energy. This is the most important and first ring. If this is not done right, no point in reading any further.

We started with Jack Webb (escalator Merkin down from 10 alternating with escalator Air Presses up to 10) then I think a train came by so we saluted with 5 burpees. 

2nd Layer of Concentrica: Shorties-(kids, 2.0s, rugrats…). The impact of a man on his kids cannot be underestimated. The quality of his relationship with them determines the quality of their relationships with everyone else for the rest of their lives (read this again).

Next, Lincolnton Lunge Walk towards the wall across the street. This was a crowdpleaser for sure. We did 1 burpee, 2 lunges each leg, 3 burpees, 4 lunges each leg, 5 burpees…9 burpees and 10 lunges each leg and then congregated at the wall across the street.

3rd Layer of Concentrica: Shield Lock-THIS WAS FOR YOU TSQUARE. Horizontal relationship with other men in your life. Eyes to front animals that hunt, eyes to side animals that hide. We are men who hunt in complex way and need a pack to help watch our six. WE ARE HERE FOR YOU TSQUARE.

Next, Plank/Squat Webb which consisted of 20 sec plank/50 Squats, 40 sec Plank/40 Squats, 60 sec Plank/30 Squats, 80 sec plank/20 Squats, 100 sec plank/10 squats. The amount of time in plank was really variable as I was enjoying the mumblechatter as well as the comments such as “how much longer” which I happily replied, “about 10 more seconds” while we enjoyed some outstanding humor from Brownstreak-it NEVER gets old.

4th Layer of Concentrica: Blade-your mentor/mentee. Iron Sharpens Iron…

There was a wall so who am I to waste a good wall….so we did some hip slappers followed by wall sits, Australian Mountain Climbers followed by wall sits, Donkey Kicks followed by wall sits. Just for the record, the Australian Mountain Climbers made me mad as a cut snake and might prevent some of you from being able to crack a fat later (look that one up in your Australian slang dictionary). I have access to certain medications so that will not affect me….

5th Layer of Concentrica:Mammon-this is your work/job/place of employment-easiest to maintain, measured with time clock and paycheck (does not apply to any other layer of Concentrica), and YOU CAN QUIT ANYTIME (read this again) which is relatively unique.

We then moseyed back to start and did a couple rounds of She Hate Me then I handed the keys to Edison who was eagerly waiting for his turn. We moseyed up the hill to the picnic tables where we did several rounds of dips and flutterkicks (just for you Stroganoff, hope the ankle is better). Next we moved to the track and did a round of (half) Merkin Mile-run a lap, 25 Merkins, run a lap, 25 Merkins. We were running out of time so we moseyed back to start for some Mary, hit the pledge, then put in our 22 Merkins for the 22 Vets who commit suicide daily-thanks for the motivation Anthrax-this will be a part of my Q for as long as I can remember to do.

We reviewed the 5 rules of F3, named our FNG-Candyman-Sargento has his info. Don’t worry, I did not mention about the Merlot Candyman. That will be our secret….

Ended with COT-prayers for TSquare, JK2’s grandmother-in-law (is there such a thing), Monk and his family traveling, can’t remember whose grandfather with prostate CA, and probably a few others. Great work today and outstanding work for the VQ by Edison-give him an attaboy when you see him.

4 went to Cherubs for breakfast and discussed some upcoming great events for F3 GasHouse.

Until next time-Whoopee-Happy Fourth of July

12 Strong Men posted for the 3rd edition at the Fighting Yank in Belmont. There was a large amount of pre-workout mumble chatter as the PAX gathered, not sure if this was in anticipation of the coming work or last nights “Guinness” (Tool Time). Regardless, YHC worked his way to the Flag to begin the work.

With no FNG’s in attendance, we dispensed with the disclaimer and got right to work.

Warm-Up (In-Cadence)

SSH X 15 LBC’s X 15
Imperial Walkers X 15 Freddy Mercury’s X 15

Pledge of Allegiance

The Thang

We then moseyed up main street for the first stop of the day at the Sun Trust Bank parking lot. I thought this one up the night before but had no name for it so as we arrived and I looked around I brilliantly decided to call this “The Sun Trust 6”, I know, very original. Here’s how it went:

Start at the curb closest to the side street and bear crawl to the center concrete divider for 10 merkins followed by lunges across the other side of the parking lot. (That’s one). Then lunge back to the concrete divider for 10 more merkins followed by bear crawling back to the starting point. (That’s two) The PAX felt a pattern. We did this for a total of six reps. I’m sure the PAX is grateful (or ticked) when the Q calls out an exercise group and is the last one to finish……oh well. The “Don’t Q it if you can’t do it” rule said nothing about speed of completion.

After a count off (I think), we moseyed back to the pavilion in the middle of the park for some Dora 1-2-3. Partner up for an aggregate count of Merkins (100), Flutter Kicks (200) and Squats (300). As Partner 1 did the exercise, Partner 2 ran the path back to the main steps, up the steps and back to the pavilion to switch off. This went on until YHC came to terms with the fact that it was hot and humid and he was tired. Most of the group finished before a short break before the next exercise.

It was around this time that YHC admitted he had a weinke in his pocket and being shocked that it was only about 7:30 am at this point made the brilliant statement the weinke was useless because it was too short and that I would not get it out. The admission of not pulling it out because it was too short was the source of most of the remaining mumble chatter for the day.

A slow mosey ensued until we arrived at the upper field/track behind Belmont Middle School for another rendition of the Wolfpack Grinder that included:

12 Squats IC – Run half lap – 20 merkins OYO – plank for the six – short rest
12 Squats IC – Run half lap – 20 LBC’s OYO – plank for the six – short rest
12 Squats IC – Run half lap – 20 mountain climbers OYO – plank for the six – short rest
12 Squats IC – Run half lap – 40 flutter kicks OYO – plank for the six – short rest
12 Squats IC – Run half lap – 20 merkins OYO – plank for the six – short rest
10 Squats IC – Run half lap – 20 LBC’s OYO – plank for the six – short rest

It has to be 8:00 am already……but no.

How to finish…….Top Hat suggested we could always do dips so here we go. Mosey to the picnic shelter for some dip-o-rama.

Dips X 20 IC
12 Squats IC (Including some type of Whoopee lunge squat disco exhibition – disturbing)
Dips X 15 IC
12 Squats IC (Another disturbing Whoopee exhibition)

One last Mosey to the fountain for some Mary (not actually sure what we did):

Short Sale called out some type of heel (or hell) taps for 10 reps on each leg
Freight made me break the no burpee pledge as he called out “10 Burpees”
Whoopee finished it off with some……something, I really don’t remember. Dang.

Good work men. Announcements. Prayer requests. Name-O-Rama.

Advisory board on Sunday at On the Border. Prayers for Godfather and his M. Prayers to a friend of Radar.

Finished with the COT prayer. 5 for coffeeteria at Cherubs.

As always, it was an honor to lead you men today.

Until the next one. Aye!

It was week two of the new AO in the beautiful town of Belmont. Several of the PAX arrived much earlier for some BRR training but when I got there Tool Time was picking up trash from the park near the “Fighting Yank” statue.  Ever since this #HIM from Buffalo heard the name “Fighting Yank” he has adopted the AO as his own and grown more comfortable among the simple commoners of the South.

The rest of the PAX arrived and the flag was planted and it was time to go.  Sargento and Roscoe planned a tag team workout where each would only get one mosey or exercise before it was time to tag in the man in the corner.

There was Chamber of Commerce weather for once this week with a cool breeze and balmy temps.  It was time to go.

Introductions/Disclaimer-Sargento

Warm Up

SSH                  Sargento

Squats             Rosco

LBC’s               Sargento

CDD’s              Rosco

Don Quiote’    Sargento

We forgot to mention the “Engineer”…when a train comes by the Q will announce the exercise with preference of something difficult while the train passes by.  Since it was week two only 5 merkins were called for  but would we see a train?

Mosey to Glenway Pub parking lot-Roscoe

High knees out-butt kickers back-Sargento

Karaoke-Rosco

Bear Crawl up, crab walk back-Sargento

Lunge Walk up, hop back-Rosco

F3 lessons-Sargento

Mosey on up the street to the bank- Rosco

Burpee Long jumps along the parking spaces…. Rosco

Recovery Talk about F3-

Plank series-Sargento

Slow Merkins

Peter Parker

Mountain Climbers

Parker Peter

Mosey up the street find hit the wall for a “wall series”.  We counted off and realized there were two missing.  Tool Time was checking on the six and someone may have announced that someone was splashing merlot?

To wait for the six YHC asked Stroganoff to lead us in some flutters, because everyone knows Stroganoff loves Flutters.  We did a lot of flutters.

Hit the wall for donkey kicks, two sets-Roscoe

Hip Slappers in honor of Whoopee

Decline merkins with BTW

F3 lesson-Roscoe?

Mosey back to the “Yank” for the Pledge- Sargento…Along the way we had to stop to admire the special at Cherubs….”Quiche”.  How appropriate.

Mosey to the Fountain in the park for railroad tracks….Sargento

Railroad tracks were fun until there was much more holding the plank than running so had to call time.

Mosey to the field behind Belmont Elementary- Rosco

Circle Up for Escalator-Sargento

10 Bobby Hurley’s

20 Zombie Walk steps

30 Arm Taps

40 squats

Back to the flag for some Mary until time.  Rosco

There had been no trains until that point and someone started complaining about it so after we were on our six we had to call for some burpees and then LBC’s, V-hold, and Dying Cockroaches, and flutters.

We closed with a nameorama and welcomed Edison back for week two and our FNG “Magnus”.

It was fun collaborating with Sargento on the workout.  The Belmont AO is going to be awesome because there are so many parks/playgrounds/parking lots/ and fields within about a 1/4 mile of Stowe Park.

Congratulations to Godfather who became a married man this evening.  The Gashouse PAX have been holding you and your M in our prayers.

Closed with a tag team prayer for all the PAX of F3 Nation especially Olive and Spud.

I gave “Freed to Lead” and a sticker to Magnus and handed out an invite and card to a guy running with by with his wife.  Sargento has EH’d approximately twenty people in the last week and it will no doubt pay off in the future .  Keep moving forward and getting better and look for opportunities to serve.