Tag: The Ricky Bobby (Page 4 of 9)

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

YHC showed up ready to bring a little pain to the morning gloom on what was a great day to be out in the dirt on the field. Yes, it was a time for getting dirty! And that was what we got. Went like this:

Gather at midfield for the following:

COP:

SSH X 20

IW X20

Cotton pickers X 20

Grapevine Stretches

Mtn. Climbers X 20

Merkins X 10

Take a lap and gather at the goal line:

Run the following distance and do the following

HR Merkins           Jump Squats          Plank Jacks         Big boys

25 yd                     5                                      5                                   5                              5

50 Yd                 10                                     10                                10                            10

75 yd                  15                                     15                                15                            15

100 yd               20                                     20                                20                            20

Take another lap, and line up for 11s:

Dirkins on the bleacher seats X 10

American Hammers X 1 across the field

This got the crowd pretty gassed.

Back on the goal line for 50 yd suicides:

Set 1

Bear crawl X 25 yds. 10 LBCs

Burpee Broad jump to the 50. 10 lBCs

Set 2

Crabwalk to the 25, 10 lBCs

Lunge walk to the 50, 15 lBCs.

Back to the flag and a pledge.

NMM:

Awesome sunrise on a brilliant morning.  Could not have asked for a better day/morning.  Great push by the pax! We stayed up and at it. YHC likes to keep it simple and active. Works every time it’s tried.

Great push from our FNG, El Cat. So named as a born Bronco fan but now a sports Panther gear. Elway meets the Panthers! Look forward to this guy showing up on a regular basis.

Enjoyed the morning and the opportunity to lead and always do at The Bobby!

Tesla

A small group of 5 dedicated PAX (YHC included) started a pleasantly chilly day at the Ricky Bobby.  Was it the projected 50% chance of rain (which evaporated during the wee hours of the night) that kept the rest of the PAX in the fartsack?  Or was it YHC’s pledge from last Thursday’s backblast from the Goat to introduce the Sneaky Gorilla?  Whatever the reason, YHC led the PAX with a warmup of Seal Jacks and Toy Soldiers (10xIC each).  YHC then introduced and demonstrated the Sneaky Gorilla as described before modifying it to eliminate the 180-degree turn. Done properly, the Sneaky Gorilla requires a combination of strength, flexibility, and balance.  YHC called 5x each way IC (modified version).  Enough silliness, on to The Thang, but the Sneaky Gorilla will make a reappearance…

Mosey to the neighborhood for a classic BLIMPS escalator. At every 5th streetlight we progressed through BLIMPS in escalating fashion:
5th light = 5 Burpees

* Interrupt regular workout routine for Sneaky Gorillas past Sargento’s house. *

10th light = 5 Burpees plus 10 Lunges (total)
15th light = 5 Burpees, 10 Lunges, 15 Imperial walkers
and so on with 20 Merkins, 25 Plank jacks, and 30 Squats.

At this point, rinse and repeat but starting at 10 reps and subbing as follows for core focused BLIMPS:
10 Big Boys
15 LBC’s

* Interrupt regular workout routine for Sneaky Gorillas past Sargento’s house. *

20 “Imperial” flutter kicks (because who says flutter kicks can’t be Imperial?)
25 ‘Merican Hammers (because if Buckeye is creative even if he can’t spell)
30 Phreddy Mercurys

Unlike last Thursday at the Goat, today’s workout was well timed, ending with 1 minute of “toe shooters” courtesy of Buckeye. 

Pledge, announcements.

Prayers:  Queso’s shoulder

Honored and privileged to lead,
Nutria

As I pulled onto the road toward The Ricky Bobby I saw Sargento and Buckeye getting in a few miles of EC and I knew it was going to be a good morning. Between the fartsack and a cold I hadn’t posted or ran in a few days so I was glad to have the Q today to get my butt out of bed. I also didn’t make up a new workout so I went back a few weeks to my VQ and went from memory. No FNGs so a short disclaimer was all that was needed.

Warmup: 20 SSH IC, 20 Imperial Walkers IC and 15 Gravel Pickers IC

Pledge of allegiance

We ran a lap around the track and said good morning to Sentinel (a man who runs/walks the track every morning. He’s not in F3 but Sargento has named him) Back to the flag for the first of three sets of 11’s. First set was Merkins and LBC running back and forth. Mosey to the back parking lot for the next set of 11’s. This time it was CDDs and WW1’s, Nur one way and run back. Mosey not too far to the side driveway for the last set. This time we did Mike Tyson’s and American Hammers running back in forth.

Sargento was giving us a minute by minute countdown so we finished right in time. Thanks for the push.

Announcements: Strides of March on the 6th, next weekend.

Prayers: Tesla’s M surgery. Bubba Sparxx’ neighbor’s 3 month old having surgery. Buckeye’s sister starting IVF. Check prayer list on slack.

Thank you again for the opportunity to lead.

Gavel

Pledge

Disclaimer

Warm Up

Hillbilly Walkers IC x 20

Seal Jacks IC x 20

Stretch

Eskimo Merkins (Micro Merkins) OYO x 10

The Under Card

11’s along the front of the school – Diamond Merkins and Big Boy Sit Ups

Triple Nickle at the side of the school – Burpees and Mountain Climbers

The Main Event

Bear Crawl Merkins in the back parking lot.   Bear Crawl the length of the parking lot, stopping at each line to do one Merkin.  EZ Rider did this a couple of weeks ago at The Sandlot.  Thanks for the idea EZ!

10 to 1 in the back parking lot.  Broke did this at The Storm yesterday.  Thanks for the idea Broke!  10 Tiger Squats at one end of the parking lot and 10 LBC’s at the other end.  Mosey back, then rinse and repeat x9 x 8 x 7……… etc.  I originally planned to do Merkins rather than LBC’s but after the Bear Crawl Merkins, I didn’t want to receive the wrath of the President of The Merkin Hater Club so I gave Sargento the choice of the second exercise and he choose LBC’s.

5 Burpees for the train

Mosey back to the start right at 6:15

Good work today gentlemen.  I showed 2.5 miles by my watch!

Prayer Request

Eric Eyster – collapsed lung and biopsy

People in deep freeze without power

Sargento and family

It was a please to lead this morning.

Dirt

9 showed today for what was inevitably my last Q at The Ricky Bobby as I’m probably not going to be invited back to MHC headquarters after a workout consisting of merkins, Merkins, and more MERKINS.

Buckeye was out early for some EC, the rest showed up at go time, so we went.

The Thang:

• 15 x SSH (IC)
• 15 x Seal Jacks (IC)
• 10 x Mike Tyson’s (IC) – (“Well that escalated quickly”)
• 5 x X Plyo Merkins (IC) – Start from plank, narrow hands & narrow feet. Down -1, Up and off the ground into wide hands and wide feet position – 2, Down – 3, Up and off the ground back to narrow hands and narrow feet position – 4
• 5 x Eskimo Merkins (My Count) – A Dirt specialty.  Down, nose to ground & up – 1.  Down, nose to ground & micromerkin nose to ground again for a total of 2 touches – 2.  Repeat to 5.
• 30 x Mountain Climbers (IC)
• 40 x Toe Touches (IC)
• 30 x Freddie Mercuries (IC)
• 40 x Flutter Kicks (IC)

YHC was calling for the bell at that point, and was glad the round was over.  Calling cadence got tough.  We knocked out the pledge and moseyed across New Hope to the church where more merkins were waiting.

YHC called it a triple nickel, but some disagreed with the name.  Not sure how it can get more triple nickel than 5 exercises of 5 reps 5 times.  Here’s what it was:

• Side 1
  • 5 x Diamond Merkins
  • 5 x Pseudo Planche Merkins – Merkins with grip reversed, fingers pointing at toes, hands under belly
• Middle
  • 5 x Burpees (One Way only)
• Side 2
  • 5 x CDDs
  • 5 x Chuck Norris Merkins

After the call, YHC was reminded that the Site Q was none other than the President of the Merkin Haters Club.  Regardless, work was done by all.  Mosey back to the Scout Hut.

Partner up for something in the form of Lazy Dora.

• Partner 1 – 25 x Squats
• Partner 2 – People’s Chair w/air presses

Switch after each set of the 25 squats for a total of 150.

Mumblechatter picked up discussing Buckeye’s bright orange toboggan.  Those who are right say it’s a hat, or a “knit cap” as they call it when its 4 degrees below zero in Kenosha, WI.  Others who are wrong say it’s a specific type of sled.  Clarity and consensus is impossible to come by with both sides digging in.  Regardless, YHC is fairly sure that this workout will be remembered, at least in his mind, as “the toboggan” workout.  Mosey back to the flag.

Back in the circle, we pressed on with:

• 30 x Mountain Climbers (IC)
• 40 x Toe Touches (IC)
• 30 x Freddie Mercuries (IC)

5 minutes still on the clock, and YHC was out.  Of plans, of gas, of brain activity.  Pretty much everything.  I had to call for an unprecedented 10 count in the circle before the last round of Flutter Kicks.  Done.  At this point, Buckeye and his orange toboggan came through in the clutch, with a reminder from the 1st F Q that we should incorporate stretching into our workouts when possible.  Saved.

• 40 x Flutter Kicks (IC)

Kicked it to Buckeye for the last 4 minutes to stretch us out.

Announcements:

• Extinction Run Saturday – Parking is going to be hard to come by, so park elsewhere and walk in if possible.
• Bottoms Up at Primal @ 5:00 every Friday
• March CSAUP – 3/6 – Strides of March
• Mortimer Team Fundraiser – Bountiful Blessings Food Pantry – More information upcoming
• Sargento with Q at Tequila Sunrise on Friday

Prayer Requests:

• Sweetheart’s M with some unexplained loss of hearing

Moleskin:

My last Q at The Sandlot, discussion came up about the early days of F3 Gastonia, and how, at least in the minds of those reporting, there were more exercises and less running.  I remember during some of my few early-days posts the circle at the beginning would sometimes be longer and reps not just used as a warm up, but to push.  Not that the older was better than the new, in fact, I like what the running does to let you go see things and put on the miles while adding the variety of location.  But variety.  It’s a good thing.

Full disclosure, I reached out to Double Stuff to find some different Merkins to break out in this workout.  Needless to say, the list he sent reminded me of how much room I still have to grow.  A couple of them, I had no chance doing, as any flex in the elbow would have had me quickly collapsing to the ground.  But a couple of them I could, and so I modified a little off the list and put together a workout to give some of these things a try.  While we didn’t do a ton of reps, it’s still worth doing.  You’ve got to start somewhere.

Always a privilege to lead at TRB.  Maybe I’ll get to do it again someday.

Yabba Dabba Doo

YHC finally made it TRB for a Q, hope I didn’t disappoint.  5:30, let’s get going.  Short disclaimer, SSH, Toy soldiers, grass pickers 15x.  Pledge .

Mosey to track.  Simplicity for today.  10 burpees, run half way around track, 1 burpee.  Back to start for 9, halfway for 2.  You get the idea.  110 burpees total and 2 miles.  Mosey to front of school.

Partner up.  One Pax runs to end of car lane, other Pax performs called exercise, flap jack.  Exercises were suspension planks, LBC, flutter kicks, protractor, American hammers.   Time.

Moleskin: YHC spoke quick word on negativity – words, actions, influences – and its power in our lives.  If there is something in life that you need to stop, then do it.  Today.  Now,  Reach out to your brothers.  Everybody has struggles, don’t go through it alone.

Announcements – Extinction run at Primal Brewery 2/13 be sure to sign up, M’s and 2.0s welcome.

Prayer requests: Tesla son job interview, Rebar and family, Nutria friend Pat, Double Trouble family

YHC took us out.

Always an honor

Tiger

In this edition of The Ricky Bobby, 12 was the number and this is what happened.

Myself likes to search out new exercises and places to go do stuff and, as myself was thinking to myself, a mosey was contemplated. Irregardless of what anyone says, myself decided to show the PAX in attendance exactly that. Myself mentioned to the PAX that we’d probably go play in the Woods…Cramer Woods that is!

Pledge of Allegiance

Warmup

Don Quixote

Mosey, stopping before we crossed the street into the neighborhood to explain the routine. PAX would stop at each street light and do 10 reps of whatever exercise we decided to do. And off we go…

Winder Trail – Clampett suggested Merkins (does he know me?!?) fine, we did them, like 500 I think

Old Town Lane – Flutter Kicks x10 each leg

McChesney Drive – Monkey Humpers all the way to the absent Roscoe’s house. Upon reaching said fartsacker’s house, his M was leaving the premises and told myself that he’d committed a homicide or something like that, so we did more Monkey Humpers.

McChesney Drive going back – Big Boy sit-ups (they sucked)

Old Town Lane – CDDs

Winder Trail – Lunges x10 each leg, this lasted about 3 lights before myself realized that myself intended to run Crowder’s Mountain later that day so myself switched us to Squats

Upon arriving at the AO we did 5 burpees for the train that had passed earlier and then a round of Mary until time was up.

Myself had shared the 5 core principals of F3 throughout the workout and in the end shared myself’s favorite, “Peer led”. With so many newer PAX posting at the greatest AO in the world we’re about to start voluntelling the guys when they’re going to Q. Be prepared men, it’s going to be great!

Myself out!!! Ask Roscoe or Defib what myself is talking about in case you’re confused.

Announcements: Help Termite move someone in Denver Friday at 5pm, new AO naming at the new AO Friday 5:30am, Extinction Run, Belmont 5k in May

Prayer requests: Watts Up tests, Slim Shady

Myself took us out in prayer.

So on Tuesday Breaker Breaker asked for a fill in Q for TRB due to worn outedness. Time Frame gladly answered the call. YHC has been posting or running a lot lately and contemplated not posting at his own AO but the Lord roused him from the fartsack to get going this morning. It’s a good thing too, Time Frame notified YHC that he couldn’t make the Q on account of some rot gut he’d come into. YHC saw the notice at 5:15 and had to act fast…no problemo! This is what happened.

10 was the number of HIM at TRB this day.  Time to get it on!

Disclaimer

Warmup: Don Quixote, Goofballs

No mosey, stay put and break out the Deck of Death. It’s a Q’s best friend when you don’t have time to put together a weinke. We did one exercise per suit and it went like this.

Clubs – American Hammers

Diamonds – Merkins

Hearts – Side Straddle Hops

Spades – Squats

We got through them all and then started on another round but I can’t remember what those were.

Time! We had a good time and pushed some rock.

Prayer requests: Tic Toc and his family, Sweetheart’s mom Kay, Nutria’s friend, Shell Shock’s company

A couple weeks ago, YHC agreed to let Watts Up take the Q for his Jan. 12 F3 anniversary.  Later we negotiated a trade for YHC to Q today at TRB. But we didn’t bother telling our award-winning Site Q, so Surprise!

The Thang:
Warm up with SSH, mountain climbers.
Mosey around track to north soccer goal “corner.” for a modified “4 corners” regimen:
10 Bobby Hurleys, lap
10 Bobby Hurleys, 20 dips at bleachers
10 Bobby Hurleys, 20 dips, 30 BB sit-ups at south-side goal
10 Bobby Hurleys, 20 dips, 30 BB sit-ups, 40 merkins across from bleachers.

Lap around track, then round 2 starting across the field from bleachers:
10 merkins, lap
10 merkins, 20 plank jacks at north-side goal
10 merkins, 20 plank jacks, 30 step-ups at bleachers
10 merkins, 20 plank jacks, 30 step-ups, 40 flutter kicks at south-side goal

Mosey to back parking lot for circle of “Bear Crawl around Mary” where one PAX names an exercise and calls cadence (or OYO) while PAX to his right bear crawls around the circle.  8-count Man-Makers, Merkins, LBC’s, Rosalitas, squats, imperial walkers, lunges, goofballs, SSH, Peter Parkers, etc.

Mosey back to flag just in time for pledge, announcements and prayers. Great start to a cold morning at the The Ricky Bobby!

– Nutria