Tag: The Fighting Yank (Page 2 of 18)

Disclaimer – No FNG’s

Warm Up

Seal Jacks IC x 20

Imperial Walkers IC x 20

Grass Pickers IC x 15

Abe Vigoda IC X 15

Mosey to The Fighting Yank statue for Bulgarian Squats and Dips x10 OYO.

Rinse and repeat x 15 and x 20.

Mosey along Mill St stopping at every third parking space to do 1 burpee.

Mosey to the corner of Hawthorne and Airline for 50 squats.

Mosey Along Airline St stopping at every third parking space to do 1 burpee.

We got caught by a train before crossing the tracks, so we did 50 Monkey Humpers, Eskimo Merkins and 5 Burpees, while we waited for it to pass.  I thought this was a good time to explain the Doppler Effect since we experienced it firsthand with the train horn.  I asked why the horn seemed to change pitch as it approach and Nutria was the first to respond.  Good explanation Nutria.

Mosey to the corner of Main and Catawba for 20 Goofballs IC for the Webcam.

Mosey along Catawba St to the new construction site where we did Domino Merkins.

Mosey to the police station for Dora 1-2-3.

100 Merkins

200 Squats

300 LBCs.

The timer to switch partners was a NUR to the far entrance to the parking lot and Mosey back.

Mosey to the old Southpoint Family Practice building for 5 x 5 Burpees.  Rebar mentioned that he was experiencing the Dopler Effect with his burpees since they were slowing down, just as sound waves expanding from a train horn going away from you.

Lunge Walk along the road where Buckeye used to have his store.  Lunge walk and mosey along this street.  (It wasn’t marked on Google Maps)

Mosey back to Catawba and Main for 20 Seal Jacks IC for the webcam.  Nice job by Rebar whohad to modify this routine.  He hopped on one foot so he wouldn’t re-infure is other foot.  Try it, it’s harder than you think.

Mosey to the steps at The Yank for Flutter Kicks and American Hammers.

Time

Pledge

Rebar warmed us up with:

Side Straddle Hops IC x 15

Imperial Walkers IC x 16

Grass Pickers IC x 16

Abe Vigoda IC X 16

Buckshot brought an FNG to the Yank today.  Welcome Zack Boushell.  (Sorry about the spelling.)  He grew up in Alabama and moved here 3 yrs ago.  He is married with 2 dogs.

I sent out a request for exercises on Friday night and only got 2 replies.  Sister Act suggested Burpees and Pilgrim’s Progress suggested 1,000 calf raises.  So off we went.

Mosey to the steps in Stowe Park for 100 calf raises OYO.

Mosey along Mill St stopping at every other parking space to do 1 burpee.

Mosey to the corner of Hawthorne and Airline for 50 squats.

Mosey Along Airline St stopping at every other parking space to do 1 burpee.

Mosey to the corner of Main and Catawba for 20 Goofballs for the Webcam.

Mosey along Catawba St to the new construction site where we did Domino Merkins up to 5.

Mosey to the police station for Dora 1-2-3.

100 Merkins

200 Squats

300 LBCs.

The timer to switch partners was a Bear Crawl, NUR and Mosey.

Here we reviewed the 5 Principles of F3 for the FNG.

Mosey to the old Southpoint Family Practice building for 5 x 5 Burpees.

Lunge Walk along the road where Buckeye used to have his store.  Lunge walk and mosey along this street.  (It wasn’t marked on Google Maps)

Mosey back to Catawba and Main for 20 Side Straddle Hops IC for the webcam.

Mosey to the steps at The Yank for 100 more Calf Raises.

Finished out with a few more Burpees

Time

Good size crowd at The Fighting Yank this Saturday morning. A few did some D2D training but I threw them in the BB anyway because they did the work! Good group for some EC as well. Despite some pretty good temps my hands got really cold during the ruck and it took until mid workout for me to get them warmed up. During the ruck when I complained Breaker started talking about the comfort crisis book and basically told me i was a wimp and my hands weren’t really cold.

Warmup:

SSH, Low slow squat, butt kickers, and high knees.

The Thang:

On airline st we lined up for some merkincides. Run to the first pole on the right, do 25 merkins, and run back. Rinse and repeat until you get to the 90deg curve(about 7 poles). Anytime you pass one of the three poles on the left you do a burpee.

That sucked, lets mosey. We stopped for a little core time. Some lbcs, flutters, and then added them together for LBFCs.

Over at the hill at Hawthorne we partnered up for some Dora 123. 100 hand release merkins, 200 lunges(count each), 300 flutter kicks(count one leg).  The run utilized the gravel trail through the natural area.

Up Hawthorne we stopped at each house for an over head clap. Adding one at each house(14 houses).

Mosey up Keener to Poplar. Orangeman mentioned it was unfortunate I was learning all the streets in Belmont.

Run Poplar back to Main. At each road opening do 5 squat jumps(6-7). At each power pole on the right do 10 seal jacks(around 12-14).

On our way back down Main we stopped at the church for some work. Howling monkeys, Ring of fire, 5 rounds of Captain America(1:4 ratio of burpee/lateral bunny hop).

Mosey back for the COT.

COT:

Announcements-retreat this coming weekend has room for more

Pledge-someone was very excited about getting to say the pledge

Namerama

My daughter and I worked the night before the workout to connect my phone to her Bluetooth speaker and to create a Spotify Playlist for the workout on Saturday.  My budget Iphone SE (a POS btw) had trouble connecting but we eventually got it.  Everything worked well Friday night however, I could not get it connected Saturday morning.  It must be a generational thing.  I guess I should have had one of the young whipper snappers work on connecting it for me.  I can program my own VCR though.

I hinted that there would be Bear Crawling via Slack Friday night and that there would be music involved.  More on that latter.

Seven o’clock rolled around and we headed to The Bunker to warm up with:

Seal Jacks IC

Hill Billy Walkers IC

Eskimo Merkins up to 5

The Boot Camp guys went with me and The Bunker guys stayed with Boudin.

We Moseyed to the steps for a few Calf Raises while I tried to connect the Bluetooth speaker.  This is where my Q fail occurred.  I should have tried to connect it between EC and 7:00 am but didn’t think I would have this much trouble with it.

Mosey up to the shelter at the top of the hill in Stowe Park where we did:

10 Bulgarian Squats each leg

15 Inclined Merkins

20 Michael Phelps IC

We then ran a lap around the lower part of the park.

Rinse and Repeat x 5.

Head to the Track behind the old middle school.  Here is where I needed music for the Bear Crawl.  Yes, you guessed it (I think Doodle got it first) …..…… Bearway to Heaven.  Bear Crawl 10 yards, do 10 Burpees then Sprint back to the start.  Bear Crawl 20 yards, do 8 Burpees, then Sprint back to the start.  Bear Crawl 30 yards, do 6 Burpees, then Sprint back to the start.  Bear Crawl 40 yards, do 4 Burpees then Sprint back to the start.  Bear Crawl 50 yards, do 2 Burpees, then Sprint back to the start.  This routine is done to Led Zeppelin’s “Stairway to Heaven”.  The goal is to finish before the music stops.

Mosey to the back of the school for Wall Sits.  One minute intervals x 3.

Mosey back to the shelter for rounds of LBC’s, Diamond Merkins and one other exercise that I don’t recall.  I was going “off the cuff” to fill time at this point.

Mosey in a line following me as we ran through the park weaving around trees and other obstacles ending up at the statue.

Time

Welcome to F3, Jason Shepard.  Good job today.  I hope to see you next week!

It was a beautiful day to see many PAX and their 2.0’s for F3 Dads at the Fighting Yank.  The Boot Camp and Bunker workouts had low numbers due to the PAX bringing their kids for a great workout together.  Once the dads separated, the warm up went like this…..

Side Staddle Hops IC x ……?  We did at least 30 but we ended them with a resounding verse of Happy Birthday to none other than YHC.  Yes, I’ve passed through the decade of RESPECT and entered the decade of Honor.  After displaying my newest F3 shirt with HONOR 60+ on the back we continued pushing on with…..

Hill Billy Walkers IC x 20

Chinooks IC x 10 one way and x 10 the other.

One we broke off from the Bunker PAX we gave them our usual Monkey Humper salute at the fence.

Mosey over to the steps in the park for Calf Raises.  I went easy on the PAX so we only did 100 x IC.  I was planning to get back there at the end of the workout but ran out of time.

Mosey to the RR tracks for 5 Burpees.

Mosey to the top of the hill on Main St. for Goofballs and Monkey Humpers.

Mosey to Park St stopping at each telephone pole along the way to do 5 merkins, derkins, werkins or CDD’s.

Mosey to the Belmont PD for circle of ABS.  We stopped at each corner for 50 squats.

Mosey to Main St. for Triple Nickle doing Reverse LBC, Mosey and Peter Parkers.

Mosey back to the Fighting Yank to salute the Bunker Pax with more Monkey Humpers.

5 more Burpees.

Time

Thanks for starting my 60^th birthday off right men!

Dirt

So YHC had the reigns at his old stomping grounds in central Belmont this morning to bring a beat down to the pax of F3 eastern Gaston today. Was preceded by a speed ruck training session with Tiger, Bubba Sparks, Flintstone, and Voodoo, all accomplished in their own right in the rucking world. Did @ 3 miles and pain stations where we did a cocktail of 20 merkins, squats, flutter kicks, presses and squat thrusters to prepare for GTE 24. Great work on a humid but not really too bad summer morning. Then on to the Fighting yank as boot campers went one way and Bunker pax the other.

COP – under the pavillion in the park.

SSH X 20

Cotton pickers X 20

Grapevine stretches

Mtn. Climbers X 20

LBCs X 20

Halfpipes 2X, plank jacks 5X on the top of heartbreak hill, 5 burpees at the bottom, 5 ass to the road monkey humpers  on the street. gets the blood flowing!

Up to the Field of Dreams to meet with Dr. Kevorkian and partake of some partner assisted suicides.

Way this goes is P1 goes halfway and does 5X of the called work, goes to the end and does 10X and then runs back. P2 does teh called work the whole time. Then things flip and it’s rinse and repeat the other way.

Round 1 – HR Merkins

Round 2 – Big Boys

Round 3 – CDDs

Round 4 – Squats

Mosey on up to the corner of Knowledge for some bench work

5X, 10X, 15X

Dips

Stepups

Dirkins

Skip jump to halfway to the school steps, Lunge walk to the end.

Bulgarian split squats on the steps 10X each side.

Same mode of transportation back to the COK benches. Mosey down to the pavillion area as the 4th Quarter starts!

Guess what we do in the 4th quarter? yep, you guessed it. Bear Crawl Slalom! This time in the shade on the walkway in the park. Everyone gets three turns. This was a good push!

Now for more of the 4th Quarter push! With a triple nickel that featured 5 merkins in the pavillion and 5 jump squats at the top of heartbreak hill. Reinforces that we work to get tougher in the 4th quarter. That’s the difference maker in life.

Finish with a 2 minute plank then up to The Yank for a pledge with the Bunker boys and COT.

NMM:

Humid morning, not unbearable but reminded us of the season. Lots of good work done today. Welcome FNG Swamp Rat! Another Eagle Park pax! How about it boys! Love to have you in the mix. Great work today. Also have to single out Grapevine for his push today. hanging tough and getting better. The way it’s supposed to be! Also Brutus and his mission trip to Uganda. Service!

Prayers up for Turtleman and others. YHC talked a little about who we are in a world of chaos and we have to step up and be the leaders that pull us through. Our families and communities. More on that from YHC in weeks to come. We’re going to get in the mix men! It’s time.

Honored to lead today. Great group.

Tesla, out.

It was YHC first time at the helm of The Fighting Yank, so during a little EC Ruck, the regulars were interrogated as to the location of some necessary features.

YHC memory is a bit fuzzy, but it went a little like this…

0700 hit with lots of PAX gathered, including one from Cali that had EH his brother out.

Meander to The Pit for the opening…

A full disclaimer was covered and the core principles of F3.

Now onto the warmup…

10 SSH IC
11 Grass Pickers IC
12 MNC IC

At this point The Yankers left The Bunkerites.  Mosey back to Main and across the railroad tracks.

Time for a little Route 66 at each lamppost on the left with the exercises:

Merkin
Squat
LBC

This put us “near”  Woodrow Ave.    Mosey down Woodrow and then Central to get to First Baptist.  There was a stop along the way for some planking to catch the 6.

At the wall in front of the church, lets do some Dora.

100 Incline Merkins
200 Step Ups
300 Dips

Partner runs the parking lot.

From there to the track via Myrtle and Hill.  On the track do some BLIMPS with a lap in between each letter.

10 Burpees
20 LBFC’s
30 Imperial Walkers
40 MNC
50 Plank Jacks
60 SSH

Some finished (Boudin), while most were somewhere in the “P” and “S” when it was called due to time being short.

Mosey back the flag, where the Bunkerites were gathering as well.

Welcome Grapevine aka Michael Gregory

Announcements:

Blood Drive

F3 Dads

Prayer Requests:

TurtleMan
Big Pappy
Sister Act
Teachers
Grads

This was tougher than it looked on paper, especially the Dora.  Sorry, not Sorry.

Watts Up Powering Down.

Well, what do I expect after 30 days without writing the back blast?

This was my 3rd anniversary Q so it was a special day for me. After 3 years of regularly meeting everyone, I am a better man today than I was on April 30th, 2018. Thanks to everyone who has pushed me to run farther and to push more than I thought possible.

Nine PAX showed up to run 2.3 miles, stopping along the way for 10 merkins, 20 squats and 30 LBC’s.

We stopped at the point where North Central and Mainstreet meet for some wall sit marching and air presses. There was a dead black snake there that made Sargento gag! Way to hold it in bro.

We stopped in a parking lot for AB Ring of fire.

We stopped in front of the middle school for Figure Eights.

Mosey Back to The Fighting Yank!

Thanks for showing up men.

Dirt

What better time of the year for some baseball, F3 Style

Warm-up

• SSH
• Don Qs
• Grass Pickers
• Merkins

The Thang:

Let’s mosey up Myrtle St hill. Stop at front of Belmont Middle for a few exercises

• Step-ups
• Derkins
• Dips
• Rocky Balboa’s

Continue mosey to Davis Park baseball field

Pax break up into 4 teams of 3-4 for a couple rounds of Field of Dreams

• 1s start at First Base (1st cone) do AMRAP Squats until relieved.
• 2s at Second Base (2nd cone) do AMRAP Merkins until relieved.
• 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved.
• 4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there.

Rinse and repeat 2 rounds

F3 Baseball

Pax divided into four teams. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base

• 80 team merkins at first, karaoke to 2nd
• 80 team squats at second, crab walk to 3rd
• 80 team LBCs at 3rd, sprint home
• 80 team mountain climbers at home, bear crawl to 1st

Each time a team passes the base it started on, it gets a point. Team with the most points after 25 minutes wins, however, all teams scored the same and we all received participation awards, ata boys!

Times up, now mosey back to shovel flag for COT

COT

Announcements:

• Blood drive June 16th at Tech Worx in Belmont, 1:30pm – 6:30pm,
• Amoeba Ruck, Saturday May 22nd,
• Launch of The Bunker, Saturday, May 15th,
• Shoe Drive

Prayer Requests:

• Turtle Man
• Tesla’s family trip to Wyoming
• Slim Shady’s dad
• Emory – Owner of Catawba River Antique Mall with cancer
• Praise – YHC’s oldest son, Madman graduating from college.

YHC closed out in prayer.

Thank you all for allowing me to lead this morning. Hard work was done!

Breaker Breaker