Lot’s of kids out harassing as we tried to do Murph tonight. Plan to move to more secluded area on June 3(Veterans Park).
No Tea Time next week due to Memorial Day Murph at 0700.
EC: 2-5 miles
Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: 1 Mile
Some modifications
Announcements: Memorial Day Murph next week, 7 am
Prayer: Ben’s dad’s diagnosis and testing, PAX on IR
21 Pax posted this morning for a 0.0 workout. In case you’re not sure what that means, it means no running. Mixed reviews from the pax at the beginning. Some dreading the no mosey workout, others, unsure of what was about to hit them, were a bit excited about that thought of no running. I’ll let them chime in with their opinions later.
Full day this morning as Holly Springs finest made an appearance to address what I can only assume was an issue related to noncompliance and an ATM machine.
As our workout started we had a brief break in the action when a truck backed over a shopping cart.
EC: Quite a few but I’m not sure who so I’ll go with Pikachu, 187, Shamwow, Warbucks, Aquaman, Bullseye
FNGs: Not today
Warm Up: Can’t have a good day without a good morning, Imperial Walkers, Hillbillies, Daisy Pickers, and Sir Fazio Arm Circles
The Workout: Deck of Cards Rotated exercises in order: merkins – on Q down and up (diamond if pulled, Hand release if heart pulled), Lunges in cadence, WWII, Squats
A 25 lb and 35 lb kettle bell were passed left after each exercise. If a spade was drawn it was 2x the amount on the card.
Joker = 10 turkish get-ups and yes you had to do them with the kettlebell if you had it.
Mary: Pax held plank for 7 minutes. Did some R arm and L arm up. Also did some R arm R leg up crunches and vice verse. 1 quick 10 count pickle pounders. While Pax were holding plank Q tested Pax knowledge of F3. A little trick I picked up in F3 Pittsburgh were they hold a position and each pax says the mission.
The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
We also did some work on the core principals: 1. Free of charge 2. Open to all men 3. Held outdoors rain or shine, heat or cold, 4. Peer led in a rotating fashion with no certification needed 5. All workouts end with a COT.
Recover
Announcements: Work at the Holly Springs Food Cupboard this weekend from 9 -12. Showup bring the 2.0s. Need support.
Memorial Day Murph at Womble 0700. Paradise City will be open. Rumor is so will Mutiny with Ultimate.
T-Claps (Recognition): Shamwow for checking on the guy that ran over the shopping cart.
Prayer:
Pilgrim’s dad Ben Sr.
Drew from Motorboatin’s neighborhood
Double D
Lucky on his 50 miler
Emeril took us out.
Pax of (10) for a very warm Jones park beat down
Slide Rule, Doc, Pikachu, Dauber, Motoboatin, Pumpkin Spice, Shamwow, Lizard Lick, Daumer
QIC Breach
Warmup–
Jog around the parking lot area and circle up for 22 counts of SSH, Imperial Walkers, Frankenstein’s, Squats and Hillbillies.
Main event–
Mosey snake style up and down the hills behind the baseball field over to the wall for 22 counts of Irkins, Dirkins and Dips.
Mosey over to the batting cages for some fast feet across 2 sides, more mosey over to the rock pile.
Circle of fun with rocks for 22 counts of Curls for the girls, rotate to the left, 22 count of overhead extensions, rotate left 22 Rut Rohs, rotate left 22 counts of chest presses, rotate left 22 counts of trunk twists, rotate back to your home rock and 22 count meltdown with no break of curls, over extensions, trunk twists and Rut Rohs.
Return the rocks to the pile and mosey over to the shelter for 22 count of peoples chair followed by balls to the wall. Repeat with Australian mountain climbers and seal clap peoples chair.
Mosey back in the grass for some Duck, Duck, Goose. The duck chooses his goose after running around the outside of the circle. If the goose catches the duck its 5 burpees for the duck and if not the goose does 5. Pax performs squats while we wait.
Mary
Circle up for 22 count of Lo Slow Fludder and then a squat party for Bring Sally Up. Hold squat on bring sally down and stand up on bring sally up. A great time was had by all.
Closed in prayer
FNGs: Lizzard Lick (Steve who works at a car auction, EH’d by Dahmer – Two Z’s…)
Warm Up: Traditional Butt Kickers, High Knees, Wide Knees, SSH x15, Daisy Picker x10, The windmill x10, Stretching.
The Workout: U-Turn favorites! 3 went out of the 3 mile route – Fonzie was head locked into pushing past picking up the 6 as Katniss roared by and inspired him to get 5 in that morning. Nice job Katniss! Editors Note: Fonzie broke off ahead of the industrial park and headed back to Starbucks. A lot of great effort out there Men!
Mary: N/A
Announcements: Holly Springs Food Pantry.
T-Claps (Recognition): Dahmer, Lizzard Lick, Pikachu for going the 5 and a sprint to Ground Pounder for the double down!!
Prayer: YHC took us out.
Will make you stronger!!!
PAX: 187, 3rd Cousin, Abe, Axe, Bernie, Breach, Da Business, Kid Cracker, Lipstick, Pikachu
FNGs: 0
Another great morning to get out in the gloom and better ourselves. As Kid Cracker overshot the turn into the parking lot, there was hope from some of the pax that he would “Bo Duke” the curb. Didn’t happen….. 5:30am hit, and we were off.
Warm Up:
Half a mile warm-up that finished over at the steps on the other side of the library. Bunny hops up the steps to circle up for some dynamic warm-ups.
The Workout:
YHC set up cones to mark off 100m for some strides with a twist.
After stride work, we moseyed on over to the steps at the library for a round of drop-sets
Mosey to starting point for Mary
Mary:
Leg stretches: Calves, Hips, Quads, Hamstrings
Announcements:
T-Claps (Recognition): To all the Pax. 100m strides with little rest and exercises in between definitely gets your heart rate up. It’s not about beating other Pax, it’s about beating yourself and putting in the effort.
Prayer:
Prayers up for Crab Legs, Pilgrim’s dad, my father’s wife, and those dealing with ailments.
Honored to lead.
-Bernie
EC: Dawgpound, Sliderule, Cowboy, Pablo, Aquaman
FNGs: None
Warm Up:
Jogged around and Circled up:
Good Morning
Fazio Arm Circles Forward and Backward
Jogged around and Circled up:
Hillbillies
Imperial March
Jogged to the light:
Merkins
The Workout:
Jogged to the bottom of the hill entering the neighborhood. The workout was as follows. 11s going up over the hill and back down. Exercises was Monkey Humpers and Squat Jumps.
After many minutes we headed back to the starting place
Circles up at the light for Pickle Pounders
Headed to the basketball courts for ‘Saw Lightning’ Paradise City edition.
In a plank jack during the song. When ‘Saw Lightning’ Merkin when ‘cut me down’ Catalina wine makers
The Bose Sound Link died half way through the song. Emeril lead us out with 15 more merkins and 10 Catalina wine makers
Mary:
Emeril was screaming for stretching. Midget took over with the following:
Low slow flutter
Rocky Balboas
Then some yoga stretching happed.
Announcements:
Need handy Pax at the food cupboard Saturday from 9 to 12
Cletus 5:30
Special guess Q at Ivan. Cut Me Mick from Raleigh is coming down. The man competes with KBs. So we should all learn something this Friday at Ivan.
T-Claps (Recognition):
Breach with the donation last week.
Emeril for making it to the food cupboard
Snap for absolutely killing it today
Slide Rule for a fantastic job with Breath Taker
Prayer:
Pilgram’s Dad
Bernie’s Mom
Moby’s Dad
Shredder
Crab legs
EC: Pumpkin Spice, Dumbo, Deadbolt, Dawgpound, Emeril, Nemo, Pikachu, The Natural, Lucky Charms, Maybelline
Red Shirts: 9
FNGs: None
Warm Up:
Pumpkin Spice had us circle up.
Fazio Arm Circles
Hillbillies
Imperil Marches
Merkins
Mountain Climbers
The Workout:
Went to the band shelter for the workout.
Do rounds of:
KB Swings (30, 27, 24, 21, 18, 15, 12, 9, 6, 3)
Pistol Rows (20, 18, 16, 14, 12, 10, 8, 6, 4, 2)
Box Jumps (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
For breaks we did Love Handles
After finishing the rounds we did the following.
Mini Turkish Getups
Around the World
Love Handles
Pablo Special (One rep is Clean right arm, squat, Clean left arm, squat, Lunge each leg)
Did 1, 2, 3, 4 and 5 Reps
Mini Turkish Getups
5 Man O Makers
Mary:
Pumpkin Spice had us circle up.
LBCs
Box Cutters
Each Pax picked an exercise. Lucky was skipped
10 Burpees
Announcements:
T-Claps (Recognition):
Breach for bringing 85 lbs of food for the Holly Springs Food Cupboard. Awesome job Breach. You do a great job helping out the community.
Prayer:
Shredder
Moby’s Dad
Bernies Mom
Pilgrams Dad
Apologies for the lateness of this BB. Got right into work on Friday, and forgot over the. weekend. Thanks Pikachu for the reminder!
Warm Up:
Mosey, lunges with a twist, Spiderman’s, supermans. Then some twosome and threesome partner squats (back-to-back) that all agreed we’re a bit awkward, but legs were trembling and both groups almost collapsed, so YHC declares a fitness success.
The Workout:
Suicides between the lines, first plain, then with a squat at each stop, then again with a Merkin at each stop.
Burpees with a tuck jump (10x)
Burpees with a plank jack (10x)
Burpees with a broad jump (the farther you jump, the fewer you have to do).
Warm-up part 2 being complete…
Moved on to what I am calling “30-30s” (or maybe Henry, for the famed maker of 30-30 lever-action rifles):
4 ROUNDS
30 seconds max merkins, 30s rest
30s max box/wall jumps, 30s rest
Combatives:
Wrist locks from holds, grabs, and punches
Mary:
Legs-on-wall crunches, Absolution
Announcements:
T-Claps (Recognition):
Prayer: Dovetail’s friend Nathan (marriage), 16-bit’s wife’s stepfather’s health issues.
Here we are again…another Sunday in the “Springs.” This time, however, it’s not raining and the air feels like a stale fart as the humidity is starting to settle in. There is a slight breeze, but somehow its inevitable that this would be a shirt soaker of a run this morning at AGS. After a week long hiatus from the gloom due to travel, YHC was looking forward to some miles and fellowship this morning. Pulled into the lot, planted the flag and performed some light stretches. First car rolls in and its one YHC has never seen before. Introduce myself and meet Coal Miner’s Daughter (aka-CMD), who was recently named during Friday’s Slide Rule Cletus Workout. He had mentioned that he was still a little sore from the Cletus workout and was looking for about 3 miles this morning and not the full 6. At AGS, we always make route accommodations, but once additional HIM start to show, there is no telling what inspiration can be drawn and mental\physical limits exceeded.
5:52..Now this was right about the time where things became interesting. First, Emeril rolls in, then followed by Pikachu. Full House and then Forceps. Emeril in an ‘on the fence’ kinda tone indicates that M4L will be here this morning, but was running late as he needed to ‘chit,’ so we should proceed with warmups and then he ‘should’ be here before we leave the lot for the Main Event.
6:00am- Let’s go, follow me….
Warm Up: Quick dash to the first picnic shelter with a plank hold for the six. YHC called out Mountain Climbers IC X10. Proceeded with a brisk mosey to the back lot with Carioca L over R, Right over L to the speed bump, with alternating butt kickers and light mosey to the back end of the lot. Circled up for Imperial Walkers X10. YHC then called for a single file line for an Indian Run back to the main lot. PAX circled up and as promise, M4L fresh of dropping some gross weight, arrives with enough time for YHC to explain this morning’s route before heading out.
The Workout: It seems like forever since we’ve been able to loop Bass Lake due to rain, so YHC called for the standard loop, counterclockwise with a Soul Crusher exit. For CMD, this would mean that with the warm-up, when we got to the greenway, he could circle back and get his 3. PAX made their way out of Womble and onto Sugg. Good paces out there by all PAX and many circle backs for the six on the way to the greenway, on the greenway, and as we will later find…on the trails. As we were about .25 away from the lake, Pikachu, Emeril, M4L, Full House, and YHC made one last circle back. There he was, CMD, still ticking and tracking beyond his 3 mi target with Forceps pushing him along. PAX made their way counterclockwise around the lake. Pikachu, Emeril, M4L, and Full House pulled ahead far enough for YHC to see Emeril’s bright yellow shirt in the distance. Not looking to go around the lake, I informed CMD that he could continue straight and then up Soul Crusher, which would take him up into Sugg Farm and then back onto Grigsby and then Womble. YHC was later informed that when CMD made it to Sugg field, he had thought he had bumped his head and Jesus was calling him. Yeah- them hills have a way of playing mind games sometimes.
Meanwhile, on the counterclockwise path around Bass Lake, YHC and Forceps saw the glow of yellow come back the other way toward us. Apparently, trees were down on the trail and we had to call an audible and circle back. As we made our way back onto the greenway, M4L called for some Soul Crusher repeats. As YHC proceeded to the first opening on the left thinking it was Soul Crusher, I was quickly corrected. “That’s not Soul Crusher..keep moving.” “Wait-what?” All along, I thought this was Soul Crusher, but then quickly learned that there was a magical labyrinth of hills on the back side of Sugg Farm and we hit almost all of them. First we went down Heart Break Hill and then back up the ‘real’ Soul Crusher. We then proceed out to the main gates of Sugg, but not before Pikachu, realizing we were about 2.0 mi short, decided to take us through the side field of Sugg to attack some more hills. That’s when Emeril informed YHC to share some tunes, and was happy to share the playlist as we labored up and down the hills. By this time the humidity was meeting exhaustion and was time to get to Womble as fast as possible, and all PAX made a strong final push back to the parking lot. As we made it to Womble, all PAX were accounted for and got there just in time to welcome CMD back into the fold as he had finished his 5th mile.
Fist bumps all around this morning. Strong showing by all PAX posting.
Mary: Stretches OYO
Announcements: Skeet Shoot Fundraiser for Truth in Nature- see Forceps for details
T-Claps (Recognition): All PAX posting this morning in the humidity, while conquering hills.
Prayer: All PAX on IR. YHC took us out.
In an effort to make use of the Q Sheet, YHC is signing up to randomly Q through SW. Today was a trip back to the hallowed grounds of Cletus, now with new and improved 5:30 AM start time.
EC was supposed to be a joint adventure at Deadbolt’s suggestion, but he (a) “Forgot” and (b) Chickened out of a Cletus beatdown given the threat of pull ups. Something something rise to the challenge something set the bar higher something something. So, a few of us (Cowboy, Cupid, UTI, Bernie, and YHC) hit up 2 miles of the chilly May morning before a proper boot camp.
FNGs: The CMD (Coal Miner’s Daughter, from WV)
Warm Up: Run the lines on the court, SSH, Fazio Arm Circles, Imperial Squat Walkers
The Workout:
Part 1, on the Courts:
5x Devil Burpees (Slap the floor; miss the jump shot; flop on defense; flip to pushup before overhead clap….1 rep)
Start with 1 legged Wheelbarrows (these are stupid hard, btw), go forward, sideways, then backwards.
Repeat with 1 legged Bear Crawl
Part 2, on the Playground:
Groups of 4 rotating exercise:
Repeat 4x. At some point Puddles provided the quote of the day (and title of this backblast)
Finish with extra round of pull ups before
Round 3, on the Hill:
Sprints while we waited for the 6.
This one is a bit of a blur. We started with merkin bear crawls up the hill. Every time your right foot came off the ground, a merkin was required.
Run back down, recover on the WWII.
Run backwards up the hill, Derkins off the fence. Down the hill, recover on the WWII. I think we did this 3-4 times. Ending with some more Devil Burpees before one last trip backwards up the hill. There were hints of a Merlot on the last trip…
Mary: A few mary exercises. Ended with Russian Ukrainian American Freedom Twists.
Announcements: Service opportunity at Food Cupboard tomorrow.
T-Claps (Recognition): Great to meet Plex for the first time this AM. He just started F3, but was killing it. I do not look forward to his first Q.
Prayer: So many ailing parents. We’re getting older guys, cherish the time you have with your parents now, you don’t know how long it’s going to last.