Tag: The Ricky Bobby (Page 8 of 9)

Sargento, we missed you on 6/17/20.

Disclaimer

Pledge

Warm Up:

Seal Jacks

Copperhead Squats

Cotton Pickers

Triple Nickels

Merkins and Monkey Humpers along the front of the school

Burpees and Bomb Jacks along the side of the school

Crunchy Frog and reverse LBC’s along the back of the school

Calf Raises x 120

At the benches:  Dips and Step Ups (ea. Leg) x 10, 15, 20, 15 and 10

5 Burpees for the train

Bear crawl to the front of the school

Wagon Wheel with LBC’s up to 7 (Hold position when not doing LBC’s)

COT

Last night Sargento posted he had been EHing about 9 guys and felt good that a couple would be out to the gloom @ TRB AO. YHC prepared the Wienke and was ready to deliver a beatdown to all PAX that avoided the fartsack and came out to TRB!

4:45 AM alarm goes off, out of bed, get dressed, wake up Serena, and out the door we go! Show up at TRB and looks like we have a good crowd. Sargento felt good that his EHing was going to start paying off. 1 FNG, 2 FNG, and 3 FNG along with a Kotter, CandyMan. Sargento’s persistence is paying off. 

FNGs, Welcome to The Ricky Bobby! Let’s get to work!

Disclaimer 

Pledge 

Warm-up
Hillbillies x 20 I/C
Don Qs x 20 I/C
Toy Soldiers x 12 I/C
Burpees x 10 OYO

Mosey around front parking lot

80 SSH (This was a crowd pleaser!)

Lap around front of school building and buses

Core
25 LBCs
25 Freddy Mercury
25 LBCs
25 Freddy Mercury

50 SSH

Lap around parking lot

Legs and Arms 

25 squats with overhead presses
25 Lunges, each leg
25 squats w/overhead presses
25 Lunges, each leg

50 SSH

Lap around parking lot

Chest
25 merkins
25 chest flies (I/c)
25 merkin
25 chest flies

50 SSH

Lap around parking lot

Core

25 American Hammer (I/c)
25 flutter kicks (I/c)
25 American Hammers
25 Flutter Kicks

Lap around parking lot

50 SSH

10 burpees

COT
Announcements

Prayer Request

YHC closed in prayer

Thank you men for allowing me to lead this morning. As always, it is an honor. Welcome FNGs

Breaker Breaker

9 of us on a supposed to be wet and stormy morning. The storms and rain held off but i kept the game plan. 45 exercises in 45 min. lets begin!!

45 in 45.

SSH

Merkins

LBC

Hillbillies

CDD

Big Boys

Toy Soldiers

Nolan Ryans

American Hammers

SquatsS

Wide Arm Merkins

Dying Cockroaches

Lunges

Diamond

Pretzel Crunch

Imperial walkers

Low Plank

Crunchy Frogs

Rocky Balboas

Burpees

OverHead Claps

Freddie Mercury’s

Skater Squats

Don Q

run a lap

Oblique sit ups

Grass Pokers

Mnt Climbers

run a lap 

Butt Kickers

Peter Parker’s

run a lap

High Knees

Parker Peters

Bobby Hurleys

Calf Raises

High Plank

Burpees

Moroccan Night Clubs

1 Leg Deadlifts

run a lap

Incline Merkins

Decline Merkins

Burpees

This gloom brought 5 men out to keep pushing the rock. It was warm. Should be, it’s June.

Warmup

Plank jacks x10 IC

Dying Cockroaches x10 IC

Grass Pickers x10 IC

Pledge of Allegiance

Mosey to the never before used baseball field. The outfield will be the site of the Triple Nickel. At the cone do Pickle Pounders, the other end do Morning Woods. Good for the blood flow!

Mosey around the fence to the hill beside the building for Elevens. Dips on the curb, bear crawl up the hill and do WW1 situps at the top. More blood flow!

Fellowship mosey to the back lot for Merkin Mania. Although I’m a founding member of the Merkin Haters Club I actually chose to do this myself. Do five reps of each merkin type:

• Diamond
• Regular
• Wide Arm
• Crucible
• Stagger Left
• Stagger Right
• Tempo
• Hand Release

Feel the burn. Next is YHC’s own creation, Ab Killers.

10 Oblique crunches each side then 50 LBCs. 15 Oblique crunches then 50 LBCs. 20 Obliques then 25 LBCs. Finally 25 Obliques then 25LBCs.

Because we have time and more rock needed to be pushed we did another round Merkin Mania. More blood flow!

Mosey back to the front for Bring Salley Up followed by side straddle hops and we’re done.

AyE!

Prayer Requests: Our country, law enforcement, Breaker Breaker’s mom, recent graduates

Thank you for the opportunity to lead men!!!

YHC took the wheels at Southern Gaston’s premier Wednesday workout site and brought in set of tasks both varied and challenging for the pax that showed. Went like this:

COP:

Arm stretch

SSH X 20

IW X 20

Cherry Pickers X 20

Grapevine stretches

Mosey over to the track:

1 lap

10 Burpees

30 jump lunges (15 each side)

15 HR merkins

15 Big Boy situps

15 squats

30 mountain climbers (15 each side)

24 Maktar Jihees (12 each side)

1 lap

Rinse and repeat !

Set of 22s.

Jump Squats X 20

Merkins X 2

All the way down to Jump Squats X 2 and Merkins X 20

Run the field and back at halfway point.

7s time

Bench on track – Dips

Mid field (across the field) – American Hammers

Enough time for some 4 corners:

Corner 1 – SSH X 10

Corner 2 – LBCs X 20

Corner 3 – CDDS X 10

Corner 4 – Freddie Mercury X 10

Mosey to flag and a little stretching before we wrap up with a pledge:

NMM: Small but get with it group this morning. Put in some upbeat work today. Everyone got better. Worm out again for a post! More targets from the area.

Prayers up for Clavin.’s wife. Whoopees 2.0 dealing with some issues. Praises for Breaker’s son’s wedding.

Great place to spend the gloom! And honor to lead.

BTW, we are live at The Station in Belmont Friday at 5 pm!

Tesla out

In this re-release of the famed Ricky Bobby, 5 HIM showed to push the rock and improve. It was great to be back at it after our hiatus. Here’s what happened mostly.

Warmup

Abe Vigoda

The Thang: The Alphabet

YHC found an old workout I’d come up a few years ago where we used the alphabet as a guide. For each letter we’d do an exercise or routine that corresponded with that letter. I’m not going to bore you with the details other than to say the King of Heart suicide routine and newly minted Queen of Diamonds (a reverso of the the King) were really good for getting the sweat pouring.

We wrapped with the distance COT.

Thanks for the opportunity to lead men! Aye!!!

Eight PAX on an extremely foggy day for a little work around the track at the infamous Ricky Bobby AO. Short version of the disclaimer and then into the warmup. Q fail early on in this workout as YHC forgot the pledge. After the warmup, we moseyed a lap around the track and got started.

I was going to call this the Mile Escalator, but Sargento informed me that it took 5 laps to make a mile on this particular track. That’s ok, I’m still calling it that since we did a lap prior to starting.

Lap 1 – Stop at each turn on the track for 10 Merkins

Lap 2 – 20 squats at each turn

Lap 3 – 30 LBC’s at each turn

Lap 4 – 40 SSH at each turn

Another lap around the track for good measure and then Round 2:

20 Dips, 20 Derkins and 20 Step Up’s then take a lap

Repeat x3

Round 3:

20 Big Boy’s, 20 Flutter Kicks and 20 American Hammers then take a lap

Repeat x3

Another two laps around the track to get us close to 3 miles total and then finished up with 3 minutes of Mary.

James 1:2-3 – “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perserverance.”

We are going through some unprecedented times and each of us are facing trials, some more so than others. James is not instructing us to feel joyful during these times, just to label them as joyful. Doing so helps us to focus more on our faith and develop a deeper trust in God which strengthens our relationship with him. Our relationship with God will be what brings us joy.

Announcements

All events have been either cancelled or postponed. Keep an eye out for rescheduled dates in the future.

Prayer Requests

Lynn Hamm and family

Orangeman’s mother

Broke’s nephew and his family

YHC took us out.

I’m Broke

Show to Know

Having been to this AO only 2 other times, YHC wasn’t sure what, nor whom to expect.  Dirt was sitting there waiting.  Tiger and Orangeman soon rolled in, clown car style.  And actually a little early for him, Virus.

0530 hits.  Lets hit it.

Since there were no FNGs, a simple disclaimer followed by The Pledge.

Warmup consisted of 10 Goof Balls IC (since it’s supposed to be Sargento’s AO) followed by 10 Grass Pickers IC because YHC legs were still a little tight.

Knowing what Broke has in mind for a PT Test, YHC decided to bring its nasty cousin to Ricky Bobby.  Lets move to the track.

25 SSH, mosey half-way around track, 25 SSH complete your lap.
Repeat for a total of 100 SSH.

Repeat to get to 100 Squats.

YHC had intended to do a lap after completing a set,  So since it was omitted on the SSH portion, lets do 2 laps.

Let’s meander a bit around the track to find a better area (i.e. drier) for the next exercise.

Repeat to get to 100 Merkins (this one really sucked)
1 Lap   (Actually it was a lap and a half, so the start/end would be the bleachers)

Repeat to complete 100 LBCs
1 Lap

There is still some time left, so lets move to the front of the school.

There is not enough time for a full set of 11’s, YHC called 5’s with Am. Hammers on one end and Mtn. Climbers on the other.  Everyone realized and Orangeman pointed out, it was actually 6’s.  Close enough.

As everyone finished up, Orangeman claimed he was sure he had heard a train sometime in the last 40 mins.  Although no one would corroborate his claim, we did 5 Burpees nonetheless.

Mary was started, while YHC retrieved my phone.  Mary consisted of:

LBFC
Heels to Heaven
Dying  Cochroaches
and I think something else.

But by this time, all could hear a train, so 5 Burpees to close us out.

Announcements:

• Convergence 3-21, but no fellowshoot later that day.
• Lots of activities the first weekend of April.  Be sure to signup for the SFN event- The Community Foundation Run.  See Pre-Blast.
• Checkout the Events tab of the F3 Gastonia website.  The known events for the year are posted so you can plan.

Prayer Requests:

• JJ’s Family
• TimeFrame’s Family
• Tiger’s M’s Friend
• Nashville

Thanks Tiger for praying us out.

They say one way to improve is to workout with people that are better/faster than you.  That is certainly true.  The four that attended my Q this morning all were better and faster than me.  I appreciate the push (or really pull in this case).

Time to find a new goal as well, these men helped me get the 3+ miles in a 45 min bootcamp workout!

It was an honor to lead this morning.

Watts Up powering down.

After a 26 month hiatus from leading a workout, I couldn’t help but sign up when Sargento put the EH on me in early Jan for a leading a workout at The Ricky Bobby.  Since it has been almost 2 weeks since the workout, I don’t remember too much about it other than the fact that it was cold, it didn’t rain, if you didn’t wear a toboggan you felt left out, and Virus outran all of use despite the fact that, I think, he is older than Gump and Buckeye combined.

Warm Up

SSH x 20 (IC)

Goofballs x 20 (IC)

Maybe one other exercise, I think, but don’t remember, maybe Tool Times (Don Quixote’s)

Mosey to the track

The Thang- also known as “The Dab”

Exercise 1- 30 Mericans in 1 minute

Exercise 2- 30 groiners in 1 minute

Exercise 3- 45 second plank (then rest 15 seconds to get to a minute)

Exercise 4- 40 squats in 1 minute

Exercise 5- 30 Def Leppards

Run 1 lab

Repeat 3 more times

Dora 1-2-3

100 Diamond Pushups

200 Seal Jacks

300 LBC- Omaha to 200 because of time

YHC had a meeting at 7 AM and had to take off right at 615, so Sargento took the men out. You would have had to show to know for this part. It was great to work out with a great group of HIMs on a cold Wednesday morning. Maybe I’ll Q again in another couple of years!!