Tag: The Storm (Page 3 of 26)

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

Six years ago I took the whim and was EHed by Sargento and headed to The Storm where Whoopie was on Q.  After the FREE workout, I enjoyed the fellowship and was given the name of RADAR, which could be worse seeing some of the names before and after.

So seeing that my F3 Anniversary fell on March 29 at the same AO, I started I stole the Q from Dr. Seuss via Slack and decided to do lead the workout.

Seeing a FNG, I gave a disclaimer and then we went on a run behind the school, and then circled up in the round about.

WARM UP:
Windmill x 10 IC
Imperial Squat Walker x 10 IC
SSH x 20 IC
Merkin x 10 IC

After the warm up we took a mosey up the hill toward Lakewood Road and then took Lakewood Road back to the school on the stadium entrance side.

CRAZY 8’s (8 Rounds):
8 hand release merkins, 16 parker peter (count one side), and 24 seal jacks. After each round run in an eight pattern in the parking lot.

ELEVENS:
1 big boy sit up / run / 10 squats

ANNOUNCEMENTS:
Convergence at The Fighting Yank on Saturday, April 2
Community Foundation Run on Saturday, April 9
F3 Night at the Gastonia Honey Hunters. Check Slack for more details.

PRAYERS:
Cinderella’s aunt.
Pizza Man’s pastor.
Tesla
Huckleberry

20 PAX showed at The Storm this morning and my guess is that at least half of them did EC. Strong work men!

Standard stuff at the start with a few burpees thrown in for trains that may, or may not, have passed by.

Mosey over to the main parking lot for some Dirty 11’s. IW Squats on one side and Hip Slappers on the other with 5 HR Merkins each time you cross the islands.

Time now for some suicides the long way across the parking lot. 5 Mike Tysons each time at the start and Flutter Kicks IC at each set of spaces. Increase reps by 10 at each line finishing with 50 Flutter Kicks IC.

Still plenty of time, so let’s knock out a round of Lindsey’s at the front of the school. 30 Derkins/10 Dips, 25 Derkins/15 Dips, 20 Derkins/20 Dips, 15 Derkins/25 Dips, 10 Derkins/30 Dips

Six minutes of Mary and time is up.

Announcements

April 2nd Convergence at The Yank – all other AO’s closed

April 9th Community Foundation Run and Speed for Need

Shirt design contest ends this week

Prayer Request

Buckeye and family

Pink Floyd M having surgery

Huck

Tesla

Turtleman

Gunn family

Tiger M and step sons

Tiger work

Others listed on prayer channel

YHC took us out.

I’m Broke

The  Workout:
We had nine pax this morning at the STORM where I skipped the warm up and we went for a run up Lakewood Road and took a tour of the school.

We made five stops on our way.

First stop 25 SSH (IC)
Second stop 25 SSH (IC), 20 Squats
Third stop 25 SSH (IC), 20 Squats, 15 Mountain Climbers (IC)
Fourth Stop 25 SSH (IC), 20 Squats, 15 Mountain Climbers (IC), 10 merkins
Fifth Stop 25 SSH (IC), 20 Squats, 15 Mountain Climbers (IC), 10 merkins, and 5 burpees

After our nice warm up run I used the light poles near the entrance of the school to do suicides where we rinse and repeated the exercise five times.

1. 5 Mike Tyson’s  sprint to the first pole,

2. Sprint back to the start and to the first pole and perform 10 Bomb Jacks

3. Sprint back to the start and then to the second pole and do 15 Plank Jacks.

4. Sprint back to the start and then to the third pole and do 20 Seal Jacks.

We had a few minutes left so to catch our breath we lunged walk from one curb to the other curb and nurred back.

Announcements:
Q School – TBD
Rice and Beans (Continue to check Slack for updates)
Men’s Retreat (February 18-20)
Rooster (March 12)

Prayers
Round Up and his M
Dark Helmet
Def Leopard
Breaker Breaker
Tesla

Three was the number for EC at 0500. One came later for their own EC. By 0530, the number was seven. Nutria rounded it up to eight during warmup.   None were FNGs or even Kotters, so a basic disclaimer followed by The Pledge of Allegiance.

Appetizer:

15 Seal Jacks IC

5 Merkins OYO

Tesla-esk Stretching

5 Merkins OYO

15 LBC OYO

Mosey to traffic circle

Main Event:

50 LBC & 50 Flutters.

Repeat at every light pole until you get to stop sign.   YHC apparently did not succinctly state which ones to be used, so we did most of them.

Once all had arrived, let’s work our way back with 50 Squats and 50 Calf Raises.

Omaha’s toward the end for time.

Mosey to school for a little partner Dirty Hookups (50) and Donkey Kicks.  More reps and exercises were planned.

Need to plan better…

Prayer Requests:

BOS’ Father

Nutria’s Brother-in-law

Dark Helmet – Knee Recovery

Primal Server – Father

Watts Up’s coworker – Loss of mother

Family

Children and teachers going back to school

Watts Up Powering Down

12 PAX made it out to The Storm this morning and the weather was about as good as it gets, mid 40’s and no wind. Short disclaimer, pledge, quick warmup and time to go to work.

Mosey to the traffic circle in front of the school. Start with 50 LBC’s and 50 Flutter Kicks then run the lower drive to Lakewood stopping at each speed bump for 50 more of each. Plank for the six at Lakewood. Repeat the process back to the traffic circle but this time the exercises are 50 squats and 50 calf raises.

Mosey to the side of the school for some Dora 1-2-3

100 Dirty Hookups

200 Hip Slappers

300 Merkins

One partner works while the other runs across the parking lot and back. The PAX had been mostly quiet up until this point, but the Merkin Haters Club started to get a little rowdy during this routine. Something about being too swole to take off their shirts??? Or maybe too sore???

Back to the start for a little Mary and time was up.

Announcements

Maybelline VQ at Labyrinth tomorrow – come out and support him and this AO (YHC has the Q at Prison Break so go to Labyrinth instead)

Rebar VQ at The Yank Saturday – again, come out and support

Blood Drive Nov. 10th – see Slack and sign up, only 10 slots filled

Extinction Run Nov. 6th – see Slack for sign up info

Christmas Party Dec. 13th – see Slack for sign up info

See link on Slack to “Pioneers in Skirts” forum about equality issues. Good for those PAX with daughters

Prayer Request

Baldwin family

Bubba Sparxx job search and upcoming interviews

PAX moving, on IR and dealing with issues

Great to be back out at The Storm and thanks to Pilgrims Progress for the opportunity to Q. Tough bunch of guys pushing the rock here, so if you Q, bring a beatdown!

YHC took us out.

I’m Broke

A large crowd of 15 showed up on a beautiful fall morning.

We took a nice mosey around the school and circled up for the warm up.

WARM UP
Windmill x 10 IC
SSH x 20 (IC)
Sun Gods x 10 (IC)
Goof Balls x 15 (IC)
Merkins x 10 (IC)
Plank Jacks x 10 (IC)

I have done this before, and pulled it back out.  I decided to do my version of Crazy 8’s.

8 Rounds
8 hand release merkins
16 squats
24 mountain climbers (double count)

*After each round the pax would run a figure 8 around the island.

Next we had Noonan tell us a little about himself. It was his second day at an F3 workout.

Dora 123
We partnered up and did 100 plank jacks, 200 lbc, and 300 American twists.

Before the pledge, we did five burpees for the train.

Announcements
Convergence at Downtown Saturday at 7 a.m. All other AO’s will be closed.

Red Raider 5K – Saturday, October 16 at South Point High School. All proceeds benefit the Red Raider Booster club.

Extinction Run – Saturday, November 6 at Primal Brewery.

Breaker Breaker lead us out in prayer.

Aye,
Radar

The Storm 8/31/21

Disclaimer

Seal Jacks IC x 25

Hill Billy Walkers IC x 20

Eskimo Merkins working up to 10

Mosey to the ball fields for Calf Raises OYO x 20.  Rinse and repeat for a total of 100.

Mosey to the school parking lot for circle of ABS.  Went around the circle x 2 with each PAX calling an AB exercise with sets of 10.

Mosey to the front of the school a Ladder Workout.

5 Burpees and run a lap around the traffic circle.

Add 10 Merkins and run a lap.

Add 15 Reverse Crunches and run a lap.

Add 20 Step Ups (10 each leg) and run a lap.

Add 25 Dips and run a lap.

Mentioned the following quote and developing deep relationships with our children.

Elder M. Russell Ballard has taught us the importance of the Savior’s admonition to “behold your little ones” when he said: “Notice that He didn’t say ‘glance at them’ or ‘casually observe them’ or ‘occasionally take a look in their general direction.’ He said to behold them. To me that means that we should embrace them with our eyes and with our hearts; we should see and appreciate them for who they really are: spirit children of our Heavenly Father, with divine attributes”

Mosey back to the flag.

Pledge

15 PAX (including YHC) came out Tuesday morning for a beatdown at The Storm.  Started with a quick disclaimer (which is usually skipped or glossed over because we all know it) for the benefit of today’s FNG, followed by a brief warmup of SSH (15xIC) and Imperial Walkers (15xIC).  Start to mos–NO, WAIT!  Stop for count off before we get going.  13 PAX (minus ruckers Whoopee and Orangeman).  OK, now that everyone’s accounted for, here’s The Thang:

Mosey to the hill behind the high school, going the long way around.  On the way, stopped at the traffic circle and at the bus area for 5 jump squats, 10 hand-release merkins, 15 leg lifts, 20 mountain climbers (each leg).  Recite 5 Principles of F3 before second set.

At the hill, after a jab at the SiteQ (PP) for not getting the grass mowed in the past 4 months, a couple sets of triple-nickels:
1. Hip slappers at the bottom, jump-squats at top of the hill, 10-count before moving to next set
2. Hand-release merkins at the bottom, big boy situps at the top (or reverse if you prefer, which most did)

Mosey over to the round tables for a 3 rounds of 10-20-30:
10 step-ups (each leg)
20 Derkins
30 Freddie Mercurys (count each side)

Mosey back to the traffic circle for a modified “Mary” routine:
One PAX chooses an exercise for all PAX to do while PAX to his right bear crawls around the inside edge (brick part) of the circle.  All agreed that closing up the circle to shorten the length of the bear crawl was a good idea.  YHC started the sequence with flutter kicks while Watts Up crawled.  Halfway around the circle, Gator broke the streak of ab exercises by calling grass-pickers.  Boudin followed with Burpees.  This was not the intention.  (Note to self:  Give explicit instructions and boundaries if calling for PAX to pick exercises!)  One full round was perfect timing, 60 seconds to get back to the flag for Pledge and COT!

Announcements:
Mt. Hollywood / Sandlot collaboration on Labor Day:  McAdenville 7-8am
Registration is open for JJ 5k (Sept 25) and Christmastown (don’t know date) events.
Freight service project:  Tuna / protein bars

Prayers:
Students and teachers returning to school
Covid cases have caused hospitals in Gaston County to fill up near capacity.  Operating routinely on “Code Purple” with elective surgeries not being performed and ambulances having to bring patients to other hospitals in the area.  Please be safe.

Thanks for the opportunity to lead!
– Nutria