Tag: The Ricky Bobby (Page 2 of 9)

9 PAX in total at The Ricky Bobby this morning. Since the AO is named after a racing movie, we might as well spend our time on the track. Two PAX took off on a Whetstone run and the rest headed to the track after a quick warmup.

4 rounds of the following

50 LBC’s

40 Squats

30 Merkins

20 American Hammers

10 Burpee’s

Run a lap

Next up was some Dora 1-2-3-4

One partner runs the field while the other works.

100 Step Ups

200 Dips

300 Mountain Climbers

400 SSH

Just enough time left for another lap around the track followed by 3 minutes of Mary.

Announcements

PT test this Saturday at Gashouse

Iron PAX next month (workouts on Thursday at Folsom and Saturday at Gashouse)

50 mile relay 9/10 – preblast and sign up are on Slack

Skating 9/17

JJ5K 9/24

Prayer Request

Huck

Turtleman

Tesla and family

BOS and family

YHC took us out.

I’m Broke

We had four this morning at the Ricky Bobby. Sargento ran while we worked out.

Seeing no FNG’s, I gave a brief disclaimer and said the Pledge of Allegiance.

WARM UP:
Brief mosey with some karoke, toy soldiers, high knees, and butt kickers.
Windmill x 10 IC
Imperial Walker x 10 IC
MNC x 10 IC
Stretches

After the warm up we headed straight to the track for the work out.

THE THANG:
Lap around the track
50 SSH and 50 LBC
Lap around the track
45 SSH and 45 Squats
Lap around the track
40 SSH and 40 Merkins
Lap around the track.
35 SSH and 35 Freddy Mercury
Lap around the track
30 SSH and 30 Monkey Humpers
Lap around the track
25 SSH and 25 Dips
Lap around the track
20 SSH and 20 Derkins
Lap around the track
15 SSH and 15 Flutter Kicks
Lap around the track
10 SSH and 10 Lunges
Lap around the track
5 SSH and 5 Burpees
Lap around the track

With a few minutes renaming we did an Ab Lap consisting of American Hammers, Plank Jacks, Mountain Climbers and Big Boy Sit Ups.

ANNOUNCEMENTS:
Tubing trip is Saturday, July 30 at Green River Tubing. Details on Slack.
Blood Drive is August 10. Details on Slack.

PRAYERS:
Tesla’s family.
Radar’s son who will be home Sunday from his 23 day trip.
Sargento’s  son who is away this week on a Football camp.
PAX on IR.

Aye,
Radar

We had seven this morning at The Ricky Bobby.   Seeing an FNG, I gave the disclaimer and the five core principals of F3.

After a mosey to the back of the school parking lot we circled up the warm up.

WARM UP
SSH x 20 IC
Imperial Walkers x 10IC
MNC x 10 IC
Merkin x 10 IC

After the warm up we took a lap around the school track and headed toward the front of the school.

The THANG
I explained the workout where the PAX would do a round and after each round we would add an exercise and add 5 additional reps. After each round the PAX would sprint from one side of the parking lot and back.

Round 1: (5 hand release merkins)
Round 2: (5 hand release merkins, 10 squats)
Round 3: (5 hand release merkins, 10 squats, 15 lbc )
Round 4: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges)
Round 5: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers)
Round 6: ((5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks)
Round 7: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH)
Round 8: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers)
Round 9: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers, 45 BBSU)
Round 10: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers, 45 BBSU, 50 merkins)

ANNOUNCEMENTS:
Wolverine, the F3 Lake Wylie Nantan, has the Q at Tequila Sunrise on Friday.  I am trying to get “Guest Q’s” all summer long at Tequila.
2nd F Happy Hour at Old Stone in Belmont on Friday, June 10.
2nd F Lunch at Twisted Goat in Cramerton on Wednesday, June 15.
F3 Dad’s Event at Folsom on Saturday, June 18.
PT Test at Gasthouse on Saturday, June 25.

PRAYERS:
Turtleman.
Tesla’s family.
Nutria has a child who is sick.

Thank you to Tiger for taking us out this morning.

Aye,
Radar

YHC arrived a few early to do a little recon to make sure all was remembered.  Been a while since YHC had darkened TRB, much lead Q’d.

PAX coming rolling, including a FNG!  He was EH’d by Orangeman, who was also EH’d to attend this AM.  Bonus!

8 was the total, with another showing part the way through,

A semi complete disclaimer was given.

We did a warmup.  It involved some exercises and some burpees.  YHC doesn’t recall what is was (probably really need to start to write these down).

After the warmup, we covered the 5 principles of F3 before we took off heading for New Hope Presbyterian.

Dodging two cars Stowe and waiting for one on New Hope, stopping at the front of the church.

YHC called 55’s  (like 11’s but the total is 55 and counts are by 5 (5/50, 10/45, …. 50/5))

SSH on one of the horseshoe, LBCs on the other.  Every time you go past the stairs of the church, do 1 Squat.

This took a good bit of time.

Taking a page from Dirt, we went up and down the 3 stairs multiple time @ 10 calf raises per step.

After this the group did a recovery meander over to the parking lot.

Given we had 9, separate into groups of 3.

Dora 1(00) Merkins , 2(00) Squats, 3(00) LBCs

Partner 1 Runs

Partner 2 Planks

Partner 3 Exercises

This continued until time was getting short, so LBCs were revised to 200.

Another recovery meander to the front of the church before upgrading to a mosey to get back to the flag.

We had a few mins let, so a little PAX-let Mary until time.  (And a couple burpees)

FNG was named…. Welcome Klinger (who has already posted again at the Goat this AM and says he will be at TS tomorrow)

Announcements were covered.  Prayer requests noted out loud and in our hearts.

YHC took us out.

The Pledge of Allegiance was caught at the end (Thanks Cinderella).

Good to see everyone in the gloom

Until next time….

Watts Up Powering Down.

There were flashes in the sky from the lightening on the way to The Ricky Bobby.  The clock struck 530 am and Bubba Sparxx expressed his concerns about the lightening, but being the meteorologist that we are we pushed on

Warm up:

SSH 15 IC

Moroccan Nightclubs 15 IC

Merkins 15 IC

Grass Pickers 15 IC

We completed 4 rounds of the following exercises.  The PAX had 1 minute to complete each of the following excecises.  If you finished early we planked, did arm circles, air presses, or recovered.

1. 12 burpees

2. 24 squats

3. 15 merkins

4. 24  4 count flutter kicks

5.  15 CDD

6. 24 reverse lunges

7. 1 minute of mountain climbers

8.  Mosey for 1 minute

After the 4 rounds we moseyed around the track for about 5 minutes until time.

Pledge

Announcements

COT

Thanks for the opportunity to lead.  Have a great week!

Disclaimer

Pledge

Hill Billy Walker IC X 20

Goof Balls IC X 20

Drill Instructor – On the Q’s command, rapidly transition through any combination of standing (“On your feet!”), holding 6″ (“On your six!”), high plank (“On your face!”), and Merkins (“Down/Up”). Speed, order, and duration are completely at the Q’s discretion, with the goal being to test the pax’s reaction time and/or keep them in an uncomfortable position (esp. 6 inches or down part of Merkin). Inspired by a certain Marine at the Spring 2016 F3 Mud Run and best executed with a gruff, barking orders style. Example: “On your face! On your six! On your face! On your six! On your feet! On your face! Down! Up! Down! Up! Down! [painful delay] Up!”

Mosey to the steps beside the school.

Calf Raises x20 – Inch worm merkins x 10 – Hurpees x 5.  Rinse and repeat x 4.

Mosey to the back parking lot.

Howling Monkeys – In a circle, everyone grabs their ankles in Monkey Humper fashion (or Gorilla Humper, for the fearless) . The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles! Depending on the number of PAX, two rounds seems to result in Howling Monkeys. This will definitely not be a crowd pleaser, and it might be better to not be seen by light of day in a public space.  Rinse and repeat count of 10, count of 5 and count of 10.

Circle of ABS

Mosey to the track

20 Merkins – mosey across the field and back.  Rinse and repeat with the exercises below.

20 Squats

20 Peter Parkers

20 Big Boys

20 CDD

20 Jump Squats

20 Mtn Climbers

Time

Prayer Request:

Radar’s son with is a freshman at App State

Turtle Man

Seven men decided to get out of bed and come to The Ricky Bobby for a great workout.

After a brief disclaimer, we took a lap around the track and circled up for the warm up.

WARM UP
SSH x 20 (IC)
Imperial Squat Walkers x 10 (IC)
MNC x 10 (IC)
Windmill x 10 (IC)

WORKOUT
There are four light poles in front of New Hope Elementary.  At the first light pole we did five merkins and lunged walk to the second pole. We did this for the remaining three light poles and increased our merkins by 5.

Five Round Intervals
Round 1 (50 seconds)
Plank Jacks, Squats, High Knees, and Mountain Climbers

Round 2 (40 seconds)
Plank Jacks, Squats, High Knees, and Mountain Climbers

Round 3 (30 seconds)
Plank Jacks, Squats, High Knees, and Mountain Climbers|

Round 4 (20 seconds)
Plank Jacks, Squats, High Knees, and Mountain Climbers

Round 5 (10 seconds)
Plank Jacks, Squats, High Knees, and Mountain Climbers

Baseball Diamond

We wrapped up the last 15 minutes with a “7 of Diamonds” routine” on the baseball field.

Home plate – 7 jump squats
First Base – 14 carolina dry dock
Second Base 21 alternating shoulder taps.
Third Base – 28 diamond merkins

Annoucnements

Grow Ruck August 6-8.
F3 Dad’s event in Dallas coming up.

Prayers for a pax in Concord who lost his life. His name was Amway.
Continued prayers for Uranus and his family.

Aye,
Radar

When YHC pulled up to the The Ricky Bobby for a humid buttermilk beatdown lead only Nutri was in the lot! This from a site that usually draws 10-12 regulars. Hmmm. In rolled Bubba Sparks. Let’s get this thing started. Went like this starting at midfield:

COP:

SSH X 20

Cotton Pickers X 20

Grapevine stretches

Mtn. Climbers X 20

Merkins X 10

Easy lap

Head to the endline for some suicides

Start 5X

run to the “25” 10X and back to start

run to midfield 15X and back.

Round 1- HR merkins 5, 10 ,15

Round 2 – Big boy situps 5, 10, 15

Round 3 – CDDs 5, 10 ,15

Round 4 – Jump Squats 5, 10, 15

Easy lap

On the end line again for a little basketball drill I learned from Jim Laranaga in June of 1971 at Davidson College when he was an assistant to Terry Holland, the basic step-slide in the defensive stance. Coach Laranaga was @ 26 at the time. Maybe 27. Very competitive dude. Still have that baskeball camp photo somewhere.

Round 1 – step slide per Q, drop and do 1 burpee. Repeat thee times. Run back to the endline after each.

Round 2 – same as above 3X total repeats with 5 merkins on the down call.

Round 3 – same as above , change out merkins for werkins.

Over to the bleachers for 11s.

Bleachers – 10 dips.

Mosey half way across the field, American hammers.

Finish and do another lap.

Over to the COT area for Mary and finish.

NMM

Skeleton crew today but you only need a few good men to accomplish anything. All put in the work, all got better. At the end of the day that’s what it’s about. I left knowing I had accompished something today and that is a pretty solid bottom line.

Prayers up for Turtleman and others. Blood drive next week. Tesla is in. Are you? Why wouldn’t you be?!

Enjoyed the opportunity to lead today.

Tesla

Midweek can be an easy time to get distracted with things like  work or family and keep us from a regular routine. Credit goes to the HIM who posted on hump day. There were a few who did EC and even a visitor from down in Georgia! Excellent, now what should we do? In preparing for the workout the day before, nothing was really standing out as a workout for YHC so why not just figure it out as we go! Here’s what happened…

One thing that did work was the playlist that YHC put together and, other than an initial threat from Roscoe about messing with the tunes, everyone enjoyed the musical accompaniment. I think.

Disclaimer

Warmup – Goofballs IC, Don Quixote’s IC, Right over Left IC

Mosey to the parking lot behind the school where we can pump up the jams without disturbing the neighbors.

The Thang – Dora 1234

Partner up, while partner 1 runs to the end of the lot and back, partner 2 does 100 WWI situps, 200 Merkins, 300 Squats and 400 Air Presses. That got the blood flowing!

Circle up around the speaker for some ab work. We did Flutterkicks, LBCs and Dying Cockroaches then we did a lap. Come back in time for Sweetheart to join us from out of nowhere for Bring Sally Up, which REALLY sucked today. Then we did Oblique Crunches and something else for abs.

Mosey to the front to wrap up. 10 Burpees OYO in honor of our visitor who apparently lives for burpees. We deliberated on what a sad life that must be. A lot more Goofballs IC. 5 more burpees OYO. We almost got to do Abe Vigoda’s but time ran out!

Thanks for the opportunity to lead today men. It was fun having a totally random visitor who was in town from the Atlanta area for a job interview. He (F3 name Farm Country) said he chose The Ricky Bobby based on the name and the fact that it isn’t a running workout. That’s awesome! It was also fun sharing how the AO got it’s name from Talladega Nights being filmed there, not after a couple of our former Nantan’s, despite their lobbying for that. We still love you guys! He was impressed regardless.

Announcements – Dairy Queen field trip with Turtleman this Thursday, F3 Dads at the Yank on the 19th led by Bubba Sparxxx, Nutria and Gavel

Prayer Requests – Turtleman, Cinderella’s aunt has been on dialysis for 30+ years and having a procedure this Friday, Farm Country has a job interview today at 1pm

My maiden voyage to The Ricky Bobby occurred this morning, as the Q no less. I’m not normally a plunge guy as we think of swimming pools now that summer is almost here. I’ve always been the dip your toe and think about it kind of guy, maybe some of you are with me? I took the plunge method today and entered the fray that I’ve heard great things about. Don’t worry, I know the area and had scouted having committed to this Q slot weeks ago. Some things I’ve had in mind a while but the last remaining item was decided late last night. Coming off a tough solo workout on Monday that burned out my quads, I wasn’t sure if I’d hold up but it’s time to show.

Warm-up was the same routine from GasHouse Q a couple Saturday’s ago. Breaker was the only repeat customer – I’m sure he was happy. I’m sure he’ll avoid my next Q. Exercises were 30 seconds each of:

• SSH
• 4×4
• Squat Jack Twist
• 4 High Knee/4 Jab
• Shoulder Tap AND Plank Jacks (yes Sargento, at the same time)
• 8 Count Body Builder
• Jump Rope
• Ski Abs
• 180 Jump Squats
• Crab Cakes

After the first set, we rested all of 30 seconds to take it back to the top. As we began, I shared, don’t worry, only 40 more minutes of this…a few grumbles, not much mumble chatter. This time 5 burpees OYO came at the end. Defib later shared w/ me he was leaving if I announced round 3. Understandable considering he’s a few days back from a half Iron Man (way to push the rock Defib!). That’s 10 minutes of straight cardio kids…don’t try this at home – I am a professional. After that the great music had to be put away to Sargento’s dismay. Let’s mosey…out of the school and down Winder into Cramer Woods. Stop at 4333 Winder to corral the six…this house looks familiar – oh it’s the Site Q’s – lets do 20 Monkey Humpers – facing the proper direction and salute this landmark. All abided my suggestion. Continue to the top and hang a right and arrive at Spooler Ct a short cul-de-sac that sharply declines downhill. A perfect spot not for 11’s because this is a veteran PAX. No, today it’s 22’s. We’ll begin with 2 Hand Release Merkins, run down the hill, 20 Squats, run back to the top and next round is 4 and 18 and so on. Adding and subtracting by 2 isn’t too bad but damn if trying to bust out those final sets of HR merkins is easy: 110 total reps for each. So not much time left but I did have one more thing. Mosey left on Weaver’s Row to yet another downhill cul-de-sac for Dora 1 and 1 – what’s that? Partner up – P1 runs down the hill to the end and returns. P2 does AMRAP of 100 Flutter Kicks. After that, with time elapsing, 100 LBCs. Each team got two rounds for each PAX. Okay – right on Winder, wait, stop at Sargento’s house for 20 Monkey Humpers OYO; no dogs barking, no M yelling at idiots to get off her lawn…oh well – good attempt anyway. Mosey to base – oh yeah Winder is now uphill on the return. I’ve got a spare smart watch on that doesn’t tell me elevation…I’m sure we came close to a halfpipe workout – my quads feel like I climbed Mt. Everest. I’m taking tomorrow off – that’s called a Smart Sack.

Announcements – Monday, 5/31 Memorial Day Murph at Sandlot (Martha Rivers) at 0700. Ruck option if you’re interested; Blood Drive 6/16; Clampett shared proposed trail between Belmont and Cramerton will need some strong backs and workers – all volunteer work – sounds like an F3 job, especially if BOS comes up with any more ruck ideas.

Prayers – Turtleman (in week 3 of treatments, he’s fighting hard), Big Pappy, Sister Act and 2.0. Tesla’s friends’ M that is near the end of her life – pray for comfort; Sargento HS classmate passed unexpectedly; and I forgot in the COT but Nutria is getting his Covid shot today – hope it takes the desired effect. He didn’t say which brand. If you greet him and he responds NiHao – you’ll know it was Moderna.

Moleskin – I’ve really got nothing other than to say it’s never to late to post to a new AO. My first time at The Ricky Bobby didn’t disappoint. Good bunch of dudes that got after it. Clampett was fast out of the gate on 22’s followed by Radar. Then Flintstone and Bubba Sparxx caught fire. Lot’s of heavy breathing. The humidity didn’t wait long to grab hold of our region so plenty of sweat this morning. Thanks for the opportunity to lead. Go ahead and put me down to Q the Ricky in 2022 – I’ll be there.

Short Sale

Gastonia Region SLT

First F Q