Tag: The Storm (Page 2 of 25)

We had a great showing this morning at The Storm.  Seeing no FNG’s, I gave a brief disclaimer, followed by the Pledge of Allegiance.

WARM UP:
SSH x 15 IC
Windmill x 10 IC
Hillbilly Walker x 10 IC
Plank Jacks x 10 IC
Stretches

The THANG:
There is four stations set up around the AO with a list of exercises. All the PAX run to the station, perform the exercise, and then run back to the previous station or COT.

Station 1:
10 Burpees
15 Jump Squats
20 Merkins
25 Flutter Kicks
30 SSH

Station 2:
5 Burpees
15 Bomb Jacks
25 CDD
35 Seal Jacks
45 LBC

Station 3:
4 Kraken Burpees
12 Mike Tyson
24 Lunge
36 Parker Peter
48 Rocky Balboa

Station 4:
6 Burpees
12 Imperial Walker Squats
18 Wide Arm Merkin
24 Alt. Shoulder Taps
36 Mountain Climbers

Since its been a month-ish, I don’t remember exactly. There were stations and running involved.

Sorry for being such a slack a$$

As usual, it was a great day to be in the Gloom.  There was some EC taking place which is always good to see.  There may have been one PAX who forgot to set his alarm?

We kicked off with 10 PAX at 0530 with Buckeye running off as soon as the workout began.  Should he get credit?  The PAX overwhelmingly voted no!

The warm up consisted of a few exercises and then we moseyed to the lower traffic island and got after it with some burp and merk, some one leg glute bridge, and Radar called a reverse pickle pounder.  Lots of mumble chatter.  Take a lap around the side of the school and return.  Lock arms in a line formation and do lunges back to the school.  Mosey to the front of the school for the Colonel Trautman.  I double checked this in the Exicon and it must have changed over the years but here is my OG interpretation.

Do 22 merkins at lightpole one and run to the second lightpole and do 21 and go back and forth to one merkin.  Posi-traction and Seuss were flipping bats here but everyone worked it out.  Radar had great form and did every rep per the standard.

We then did some wall sits with air presses, marches, and balls to the wall, followed by step ups and then dips.  We finished with a brief MARY of 1 leg glute bridges and another exercise I can’t recall.

Announcements:  Supposedly there will be a beer mile on New Years Eve.  That will be a merlot fest for sure.

Read Flintstone’s Pre-blast for the Rock Pushing Challenge.  BOLO for the sign up form.

Prayer Requests:  Turtleman, Huckleberry, Radar’s Sister, Tiger and family, Huffstetler Family,  Teachers and students

YHC wants to thank Breaker Breaker for texting me the night before reminding me I had the Q.  I didn’t let him know I had forgotten.  Maybe I would have seen it on my calendar the night before or maybe not.  I was planning on posting at the Storm anyway so I supposed it could have been an impromptu freestyle Q.   Whether planned or not, it is always a privilege to lead these fine PAX.

Roscoe

There was evidence of moisture in the air before, during, and after the workout this AM at the Storm.  It was great seeing extra credit all around the AO this am.  Multiple PAX were running, walking, and riding before the workout.  It was a nice crowd that eventually formed at 0530 for the start of the workout.  Here is what happened…

Disclaimer….No FNG’s….Whatever I say is a suggestion so you don’t have to do it but if you don’t, I will likely call you soft.

Warm Up:  SSH, Merkins, Imperial Walkers, LBC’s

Mosey to the lower traffic circle for 50 squats, then lunge the circle, then partner squats x10

Mosey up the hill to the upper traffic circle.  Knock out some Plank Jacks IC

Mosey to the neighborhood side of Goat Island Parking Lot (library voices please) for Dora 1,2,3  100 Merkins, 200 Squats, 300 LBC’s

Whoopee enjoyed splashing in the puddles while running as usual

Mosey back up the hill for some shoulder taps and flutters along the way.

Arrive at the bottom of the hill at the entrance to the Storm.
Run up the hill, completing one burpee at each of the 15 light posts.

YHC asked Whoopee to take the bat flippers back to start for some Mary while the six came in.  We went over on time a couple minutes but that is how it goes.  We didn’t “modify” so that the Q wouldn’t be open to grief from the PAX.  It is what it is.  We did work and completed the workout.  However, I left some work on the table and I think I need a Saturday hour workout to complete what was planned.  Kudo’s to the PAX for pushing through and completing the entire thing.

50 Mile relay signups close tomorrow.  This Saturday!  Sign up now!

Coming Soon:  Skating with Mayor, JJ 5K, Transvergeance with Lake Wylie, Iron PAX

Prayer Requests:

Courtney rehabbing at home

Breaker’s Uncle

Sargento’s summer intern’s grandmother in hospice

BOS and his mother and family

Tesla and family

Huckleberry

Turtleman

Waterboy on his family Vacation adventure.

I just stopped sweating…..Roscoe out

A Storm of EMOM (Every Minute on the Minute) was brewing so we got after it.  (For full disclosure, Sargento was at the start and finish of the workout after running before and during, the earlier half with Buckeye.  YHC believes Termite was around as well.

Eleven PAX were there for the workout.  It went down like this.

Warm Up:  SSH, Merkins, LBC’s, SQUATS

The Thang One:

EMOM  10 merkins, 15 LBC’s, 15 squats x ten rounds

Mosey to the baseball concession area for Thang Two:

5 Dive Bomber Merkins, 10 Big Boy Situps, 15 jump squats x 5 rounds

Mosey to the front of the school for Thang Three:

5 burpees and 20 lunges  x 5 rounds

Mosey to the lower lot behind the away side of stadium for Thang Four:

1 minute plank, 50 Moroccan nightclubs, 1 minute plank

Stay put for Thang Five:

All PAX plank on the curb of a traffic island.  PAX one plank walks to his right and tags in the next PAX and it continues around the island for two laps.

Mosey back and hit the Pledge along the way.

COT began when we got back and then we prayed it out.

Announcements:   F3 Dads at the Yank Aug 20th, F3 Blood Drive August 10th, JJ5k September 17th

Prayer requests:  Rice and Beans, Homelessness, Stinky Bird’s brothers FIL recent passing,  Safe delivery for all the babies in our F3 Gastonia family…Buckshot, Buckeye, Bouquet, Wichita, (missing one?)

We had four for coffeerama where we discussed the blood drive and perhaps getting guys to give blood so they can be around us F3 guys and see the ballbusting of who can give the fastest pint.  We learned that Boudin is TYPE O NEGATIVE, otherwise known as the Universal Donor.  This was as blatant a humblebrag as YHC has ever heard.  We also learned that Sargento is “B POSITIVE”.  Of course!

If you aren’t strong, you’re wrong!

Roscoe

10 pax posted on July 5th. Looks like some stayed out too late shooting fireworks. Whoopee came and ran around for a while all by himself. He left early but I’ll still give him credit just based on age alone. The air was about as thick as it can get. It was hard to swallow and often felt like we were swimming against the current. The below is what we did. Oh and SA didn’t post today, hate to see it!

The warmup:

Sealjacks ic x 15

Don Q’s ic x 15

Low slow squats ic x 15

The Thang:

Dirty 11’s- in the parking lot start at the end of the row. At the island in the middle do a burpee each time you pass. Monkey humpers and WWI situps.

On the wall at the school australian mtn climbers ic x 10 followed by 30 sec wall sits x 3 rounds.

Mosey around the school to the bus area for route 66 Bobby Hurleys. Mayor learned today that route 66 only goes to 11.

Mosey around to the parking lot near the football field. Triple nickel starburst and flying squirrels.

Mosey on the trail behind the fields back to the flag.

COT:

Pledge

Announcements-Convergence 7/16, F3 dads 7/23, tubing 7/30

Prayer request-Tiger’s sister in law, Tooth Fairy’s daughter

Termite, Big Orange Shoes (BOS) and I got in some EC before the boot camp.  BOS and I did the usual route while Termite said he was going to do 5-6 miles.

Eight PAX showed up in the gloom at The Storm.

Pledge

Disclaimer

Warm up

Seal Jacks IC x 20

Mountain Climbers IC x 20

Toy soldiers IC x 20

The Work

This is a routine that Breaker Breaker did the first year I participated with F3.  Mosey around the practice field stopping at each corner for 5 Burpees at the first corner, 20 LBC’s at the second corner, 30 squats at the third corner and 20 Dips at the fourth corner.  Rinse and repeat x 5.  One last lap for an escalator around the practice field.

Mosey to the side of the school for 10 Step Ups each leg, 10 reverse grip inclined Merkins and 10 American Hammers counting one side.  Rinse and Repeat for 3 rounds total.

Mosey back to the flag for a little stretching.

Announcements:

Convergence on 7/16 at Folsom

Tubing on 7/30

Prayer Requests:

Turtle Man

BOS’ daughter who is traveling to Europe.

Sargento’s friend who is going through chemotherapy.

Sandman and his M. Cancer and Covid.

The STORM – June 21, 2022

We had 14 PAX at The STORM this morning. After a brief disclaimer and seeing no FNG’s we said The Pledge of Allegiance and took a mosey.

In between the parking rows the PAX did karaoke, side shuffle, toy soldiers, nur, and threw in some sprints to get the heart pumping.

WARM UP:
SSH x 25 IC
Imperial Walker Squats x 10
Smurf Jacks x 20 IC
Hillbilly Walker x 10 IC
Merkin x 10 IC
Mountain Climbers x 15 IC

EXERCISE #1
5 Minute AMRAP (Round 1)

• 10 burpees
• 10 jump squats
• 10 freddy mercury

5 Minute AMRAP (Round 2)

• 10 bomb jacks
• 10 merkins
• 10 alternating shoulder taps

5 Minute AMRAP (Round 3)

• 10 carolina dry docks
• 10 lunges
• 10 plank jacks

5 Minute AMRAP (Round 4)

• 10 apolo ohno
• 10 wide arm merkin
• 10 american hammers

We took a lap around the parking lot after each round.

EXERCISE #2 (There was about four minutes remaining):

• 100 squats
• 80 little baby crunch
• 60 american hammers (count each rep)

ANNOUNCEMENTS:
PT test at Gashouse on Saturday, June 24, followed by roadside cleanup.

Tubing July 30.

PRAYERS
Cinderella requested that everyone say a prayer for a 17-year-old who had a stroke Monday following football workouts in Georgia.

Tiger requested prayers for his sister in law.

Sargento requested prayers for one person who is going through chemo and radiation treatment for colon cancer and another person who had a mass remove from his skull.

Aye,
Radar

The Storm will play host to our region’s next CSAUP with lots of fellowship on Saturday, May 21st.  Your first and second F Q’s (YHC and BOS) are collaborating (as high performing teams do) to put forth a CSAUP that will be good for first and second F’s.

Disclaimer*  The Gashouse Region has had multiple external CSAUP’s lately (1/2 Marathons, P200, SMR, Mortimer 100, D2D, V2V, etc) and the schedule has not been kind for planning a local CSAUP.  For example, this was to take place on May 7th, but that date was the Goat Island Games.  This weekend is the Henderson Jump off the Rock half,  so you see the dilemma.  We can’t wait any longer.  May needs a local CSAUP.  That is just the way it is.

Here is what you need to know…

This will be a partner workout with one common EZ throughout the CSAUP.

The first part will be a course with prescribed route where you will stop and complete exercises and reps along the way, eventually returning back to the AO.  When this is completed, one runner/rucker will leave from that location and run a leg while the other PAX will wait for their return so they can run the same leg.  Then repeat when that runner returns to run the second leg.  (Part of this will be on the Rocky Branch Trail so running shoes and trail shoes may be in order if you have both).  This part of sort of like a relay without the vans.

There will be a Ruck option if a PAX would rather ruck instead of run, but the exercises and reps will remain the same.  Teams will be set by the Q depending on who shows up to ensure that bat flipper’s will not be paired together.

All other AO’s are open unless the site Q of that AO makes the call to close.

What to bring:  hydration

gloves optional

Ruck Sack if you choose that option.

Trail shoes if you prefer

Towel and change of clothes

Lawn Chair, tailgate tents, cornhole boards, hacky sacks, or whatever you want to do to pass the time while you socialize with your brothers and wait for your partner to return.  Extra credit for anyone that brings coffee.

Mileage will be around 10 for runners and less for ruckers unless you want to do the whole thing (it will just take longer)

0630    Muster

0650  Teams selected and maps handed out

0700 start

Bring your shovel flags and wear your badass black F3 shirt and shorts if you want to represent on the trail.

The course is being finalized so there may be a longer leg for those that need more

If you are on IR and want to help with logistics let YHC know.

If you choose not to complete this CSAUP, come here after your other F3 morning workout for fellowship and cheer your brothers on!

Roscoe