Tag: The Ricky Bobby (Page 3 of 9)

Early pledge because Sargento was leaving early (I gave him credit in the PAX list, but only half credit for half work).

Disclaimer

Work:  Mosey from start to lower back parking lot.
Warm up: 5 flying squirrels as burpees are prohibited at The Ricky Bobby, 10 SSH ic, 10 Don Quixote ic, Left over right and right over left
Round 1 – Squats, Lunges, Calf Raises x20 each then run to end and come back.  Rinse and repeat for as many rounds as possible for 10 minutes
Round 2 – Shoulder taps, CDDs, Moroccan Night Clubs x20, run to end and back, AMRAP for 10 minutes.
Round 3 – Merkins, Wide arm Merkins or Tricep Pushups (Ranger or Werkins), Flying Squirrels x10, run to end, AMRAP for 10 minutes.
Round 4 – V-ups, Flutter Kicks, Situps, Oblique Crunches x10, run to end and back, AMRAP until time is called.
Run back to start for COT.

Announcements:  Murph at Sandlot (5/31) starts at 7:00, Amoeba Ruck Saturday 5/22 at 9:00 Primal Brewing, F3 Dads workouts need Qs so check slack today and help if you can, F3 Dads Camp 8/20-8/22, Growruck Registration 8/6.

Prayers: Turtleman, Sister Act, Big Pappy, Buckshots Friend (Baby in utero with tumor).

Praise:  CPAP starts work next week.

BOM

It was an honor to lead a solid group of HIMS at an AO I have only ever visited once.

Being the Ricky Bobby, the work was themed around the movie.

We started out with “shake and bake” dora.

We looped around the front of the school carrying brake rotors and completed:

• 100 big boys
• 200 merkins
• 300 squats

We placed the brake rotors in the back of the truck and picked up a block and made our way to field for some “I am on fire sets”

While one partner ran around the field the other part did the follow with the blocks

• Curls
• Triceps
• Presses
• Squats

Time was running short, so we had to cut the “I am going to come at you like a spider monkey” short with only one bear crawl to the cone in the field.

We put the blocks up and moseyed back to start and wrapped up with a round of iron hulks.

We did the pledge and COT.

Prayer request

• Turtleman
• Sister Act
• All spoken and unspoken prayers

HIM’s take the opportunity visit and  Q outside your home AO. F3 Gastonia is filled with many awesome HIMs. Get out and meet them.

It was Cinco de Mayo and my VQ at the legendary TRB thanks to a challenge by Sargento for all new Qs for the month of May.  I arrived early to look around a few minutes and get a feel for the AO.  A lighted track, school parking lot, some hills, lots of opportunities!  Saw one car I recognized (Sarge gettin a little EC) and despite a promise the night before to show NO Ball Joint or Westside!  PAX started arriving in cars and on foot from the nearby hood.  5:30, time to go to work!

The Warm Up:  Burpees, SSHs, Overhead Claps (hey Haze, these don’t involve jumping like SSHs!), Shoulder Rolls, & something else I can’t remember

The Thang:

• Mosey to NHP Church / 11s around the half-circle drive w/ Merkins & Werkins w/ a single Derkin each pass on the stairs
• Mosey to the parking lot for Dora 1 (Mike Tysons), 2 (Squats), 3 (LBCs)
• Mosey back to the school for a few burpees
• Mosey to the back of the school for a short round of hill climbs w/ American Hammers – bear crawl to the top – Dirty Hookups
• Mosey back around to the front to finish

Pledge / Announcements / Prayer

Thanks for the chance to lead guys!

VQ for me so proper disclosures given and hazing began when the counting started…no FNGs present

Warmup: SSH IC , Air squats 10 OYO, proper form leg stretching… REPEAT 2X

Mosey around the school to convene back at the bleachers. This is where the work began for the PAX. Counted off in groups of 3. First group ran a lap, while groups 2 & 3 performed an exercise. We cycled through the groups so everyone got a taste of each exercise. Plenty of running and plenty of exercise – AMRAP style while doing the exercise.

Bear Crawl Snake, Any form of Merkins to get through, Squats, LBCs

Break for C2C style run – sprint to each corner and plank for the six. Did this for a full lap.

Mosey to the wall for wall sits and flutter kicks. Mosey back for some Mary.

Announcements: May 10 golf for YL, Primal, Pain lab opening at The Yank

Prayers: GSM family, job interviews, nation divided

YHC had a weinke all prepared but when the PAX was ready to go a wild hair got going and things changed. This is what happened…

Disclaimer

Warm Up – Goofballs, Don Quixote’s, Left Over Rights

Mosey to the edge of tomorrow, the back entrance to Cramer Woods. At each street light the PAX would do the following exercises.

Winder Trail – 20 LBCs

Old Towne Dr. – 10 Merkins

Old Towne Dr. Part Deux – 20 Monkey Humpers (this was hard)

Head back the other way on Old Towne –  Flutter kicks each leg

Right onto McChesney – something

Head back on McChesney – 20 calf raises

Right onto Old Towne – 25 Side Straddle Hops

Winder Trail – 10 Peter Parkers each leg, Omaha down to 5 for the last 3 for the sake of time.

Finish at the start for a few Goofballs IC for good measure.

Time, thanks for the opportunity to lead men.

Announcements – PT Test

Prayer Requests – Turtleman, Our Police, GSM, Mt Holly family after son passed quickly from cancer

54 degrees, ever so slightly muggy, dry, and close to a perfect weather setup for a Ricky Bobby beatdown.

When YHC rolled in the New Hope Elementary parking lot it was noticed that Watts Up and Dirt were at there usual EC thang getting after it, sweating, and the whole thing.  Way to go guys.

Sargento comes strolling cool as can be with coffee and shovel flag it tow.

Pax started showing and ended up being a good number of HIMs that defeated the fartsack demon and decided to get a great start to their day.

5:30…Let’s go!

Pledge

Warmup:

Stretch high

Stretch low

and side to side.

Mosey to the rear parking lot for the thang:

60 SSH

60 LBC’s

20 squats

20 merkins

Mosey to Stowe Rd and back

20 sec breather

50 SSH

50 LBC’s

20 squats

20 CDD’s

Mosey to Stowe Rd and back

20 sec breather

40 SSH

40 LBC’s

20 squats

20 mountain climbers

20 monkey humpers

20 big boys

Mosey to Stowe Rd and back

20 sec breather

30 SSH

30 LBC’s

20 squats

20 plank jax

20 American hammers

Mosey to Stowe Rd and back

20 sec breather

20 SSH

20 LBC’s

20 squats

20…Omaha to 10 kinda like heels to heaven except you go 1/3 then 2/3 then all the way returning to the bottom every time.  Anyway, they killed.

Mosey to Stowe Rd and back.

20 sec breather

10 SSH

10 LBC’s

20 squats

then there was some ab work. Windshield wipers, dying cockroaches, Michael Phelps, more LBC’s, more merkins, oblique crunches, more American hammers, Freddie Merks, and that’s what I remember.

Return to flag

Time!

Great group of guys as always.

Announcements and prayer concerns

Prayer

Thank you for the opportunity this AM.  Can’t think of a better way to start the day.

AYE!!!!!!!!!

Timeframe

As most know YHC tends to split time between Gastonia and Lake Wylie workouts dut to advantageous proximity to both  regions.  The Wylie crowd is generally a bit younger and they do like ot run. I am not problematic with that at all! In fact it keeps the old bones in motion. Love the Core guys in metro but got to get with it with these guys too! Gastonia has matured the past couple of years, great mix of old and young and we have bene running a lot. Probably too much but we are learning to moderate that for pax not  into running. Which is something we need to consider. That said, today was all about the buttermilk as YHC rolled in early to place a few markers on the field the clown car from the south bearing Wylie pax rolled in! And not far behind them the bearded warriors of Folsom took the field with them. Ragnar Lothbrock would have been proud at such a group as the pax swelled to 22. Not bad for a spring break morning!

So as we took the field on a perfect day the festivities began as follows:

SS burpees X 5

IWs X 20

Cotton Pickers X 20

Grapevines

NOlan Ryan X 15 each side

Mountain Climbers X 20

Mosey over to the half pipe for some muffled repeats and some voice discipline. This was a veteran group so I knew it would work.

Half pipes:

Top: Plank Jacks X 5

Bottom: burpees X 5

Other side Top: Monkey humpers X 5

2 sets and back to the field. Pax worked well!

Line up on the end line:

1st 25: Broad jump to the line, 5 up-downs on Q.

2nd 25: Burpee Broad Jump, 5 u-ds, 10 HR merkins

3rd 25: Karoake, 5 u-ds, 10 HR merkins, 15 Big boys

4th 25: Lunge walk, 5 u-d, 10 HR merkins, 15 Big boys. 20 CDDs

Mosey to midfield:

10 SSH, 10 Jump Squats.

End line, count off by 3s for……….Bear Crawl Slalom!

Everybody got 3 rolls here. Most def a challenge.

Back to the endline, and over to the benches.

10 dirkins

10 step ups each leg

10 dips

Run across the field and back. Rinse and repeat.

Go to the center of the field and do a pledge. Work done!

NMM:

This was nothing short of an awesome group to be with today much less lead. The Wylie brothers are great guys and I really look forward to them teaming with us on all sorts of things including but not limited to CSAUPs, convergences, service projects and down the road probably some shared AOs. The opportunities abound! And working together to make it happen.

Again, can’t say enough for the Folsom boys making the effort to show and give our Wylie brothers a real feel for what we’re about here. I plan ot get up there and Q one Saturday after Turkey season. AND same for getting down to a Saturday in Wylie too! I have never done that. My bad!

Total honor to lead this bunch of high impact men. Inspires me that they showed up! Boys pushed the rock today. For real.

Let’s return the favor down there men. Soon!

Tesla

For the morning of his VQ, YHC had requested some nice weather and asked the previously forecasted thunderstorms to hold off until later.  The skies cooperated perfectly, and it was a lovely 65 degree morning at TRB.

After a brief disclaimer, and not recognizing any FNGs, we got started.

Warm-Up————————————–

20 Cotton Pickers
25 Side-Straddle Hops
25 Hillbilly Walkers

The Thang————————————

Mosey’d to the far end of the track.

Started with MODIFIED 11’s:  Starting behind one goal on the track, the PAX started with 10 Big Boys / 1 Merkin.  The PAX then ran half the track ending behind the other goal where 10 Squats / 1 Mike Tyson were performed.  The PAX then ran the track, back to goal where we started. This repeated in 11’s style. By some semi-scientific estimates and analysis of satellite imagery, this seems to have been about a mile of running, in total.

During these 11’s, Sargento, having recently passed his exam certifying him to sell cryptocurrencies, was eagerly trying to make deals on Bitcoin, and possibly Gamestop stock with PAX who were focused on running hard between the sets of 11’s.  No deals were closed, as far as YHC is aware. Also during the 11’s, there was repeated mention of a point shortage by a team from Michigan yesterday.  YHC, a Penn State alum, had not watched or heard about the results yet, but this news about Michigan made his VQ all the better.

Next up was BLIMPS, with an out-and-back run across the field, along the 50yd line:   (oyo: 5 Burpees, 10 Lunge each leg, 15 Imperial Walkers, 20 Merkins, 25 Plank jacks, 30 Squats.  (A pair of HIMs attempted to change the ‘M’ from Merkin into a Mountain Climber, to no avail.)   The last out-and-back run was performed Jailbreak-style.

Continued on with a MERKIN JACKS MOUNTAIN (oyo)   1 Merkin & 4 Plank Jacks,  then 2 Merkins & 8 Plank Jacks,  then 3 & 12,  4 & 16,  5 & 20,  5 & 20, 4 & 16, 3 & 12, 2 & 8, 1 & 4.   (This looked good on paper. YHC’s shoulders told him differently.)

The PAX then mosey’d back to the school parking lot, where there a was only a little time for some MARY’s.  Tesla quickly led us in a set of oblique crunches, after which Sargento informed YHC that time was up.

COT—————————————-

Pledge

Announcements
Convergence – April 17th @ Bulldog
PT test – April 4th @ Gashouse
Young Life Golf Tournament, May 10

Prayer Requests
Nutria – For a safe family Vacation
Bambi – ligaments in foot/ankle
Schools starting up again with 5-day weeks
Those who are Job searching
Those on Injured Reserve

Closing Prayer
Sargento stepped up to lead us in prayer.

Name-o-Rama

Thanks!———————–
Thanks to the PAX, who were a supportive and willing bunch today.  Many thanks to Sargento for lending YHC some pro tips in advance of the VQ, and for leading the prayer.   Thanks for Tesla for pitching in to help YHC in keeping track of what the letters stand for in ‘BLIMPS’.

There were no lights illuminating the soccer field and track, so The Ricky Bobby was gloomier than usual as the PAX assembled.  YHC had arrived early to stage 2 tractor tires and a few orange cones on the softball field for the main event.  At 5:28, Tesla strolled through the gate from the parking lot with a bounce in his step, a twinkle in his eye and a few scraps of paper in hand.  He muttered about the darkness and retreated back toward the field to flip on the lights as the clock ticked 5:30.  Attempting to punctually begin the beatdown, YHC offered the standard disclaimer and money-back guarantee to a half-empty circle of PAX as, over a hubbub of voices returning from the track, Sargento authoritatively insisted “Tesla, you’re not the Q today!”  YHC did, however, offer Tesla the consolation that we would be getting dirty.

Confusion slowly dissipated, but with order restored The Thang went like this:

Warm up with SSH and Imperial Walkers (10x each IC) then 5 burpees OYO.

Mosey to the softball field to fulfill YHC’s promise to Tesla.  The 8 PAX paired off for a modified “4 corners” routine:
Behind 3rd base:  Tire flips, Plank jacks, then return tire flips
Left field:  Big-boy Sit-ups and Bobby Hurleys
Center field:  Nolan Ryans and Lunges
Behind home plate:  Mickey Mouse Merkins (sequence of Werkin-Diamond merkin-Werkin for “WDW”) and Mountain Climbers

First round 10 reps each, then rinse and repeat with 15 each (except WDW merkins remained at 10). 

After 2 rounds, the group left the field for an “Ab Blast” – each PAX called 10 reps of his chosen exercise in cadence.  2 tortuous rounds included American hammers, flutter kicks, Hello Dollys, protractors, dying cockroaches,  oblique crunches, etc.

Next was a Triple Nickel of dips and shoulder taps that left 2 minutes to spare.  YHC seized the opportunity to have PAX retrieve the “4 corners” cones from the softball field but called for a karaoke on the way.  Then a quick mosey back to the flag just in time for the POA and COT.

Announcements:  New Dallas AO this Saturday, Convergence 4/17 at Bulldog, PT test 4/24 at Gashouse

Prayer requests:  Sargento studying for exam, Tesla’s cousin’s husband

Privileged to lead as always,

The Ricky Bobby has a lot to offer but the numbers have been low so when I found 12 bricks in my garage I thought that would be enough. I planned a workout but I was not prepared. 13 men showed and I freaked out a little. I mentioned that I was going to use bricks but did have enough. Flintstone says “how many you need, I got like 40.” We scrambled to get bricks and then this is what happened.

Warmup: 15 Toy Soldiers IC, 15 SSH IC, 15 Imperial Walkers IC, 15 Overhead Press IC. Lap around the track.

Work: 20 of each OYO and with bricks in hand. Seal Jacks, Oblique Crunches, Squats, Overhead press, Hand Release Merkins, Curls.

Lap around the track.

15 of each then a lap
10 of each then a lap
5 of each, no lap

Build it back up. 10, 15, and 20. Laps in between each set.

1 minute left so we did the Tesla stretch. Time.

Flintstone reminded me about the pledge and then we hit the COT. Welcome FNG Bambi.

Prayers:
Rebar heart test results
Relay race runners this weekend
Mayors 2.0 broken arm
Successful heart surgery on Bubba Sparxxxs’ 2 month old neighbor.

Announcements:
PT April 24
New Folsom AO
Young Life Golf event May 10

Thanks for another opportunity to get better.

Gavel