Get On the Philly Bus V2

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With the excitement of UTI (HIM) pushing the limit on breathtaker to raise $ and awareness for the Travis Manion Foundation and a big game for the Philadelphia Eagles playing Flanigan and BlueHen decided to dial up version 2 of Get On the Philly Bus at TigerBlood.  Version one was held prior to their Super Bowl LII championship and certainly brought some good philly mojo the hope was alive that the same would hold true and the birds could get back on track.  The BB was intentially delayed until the outcome of this game.  The Birds are back baby – Discount Double take tossed up an interception to seal the cheesehead fate with seconds left in the game! Fly Eagles Fly!

Although TigerBlood got beat out by Disney due to a mole (M4L)  coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause and in the end it looks like everyone won – additional $ for Travis Manion and Birds Victory!

FNGs: N/A

Warm Up:

Mosey over to  the parking log behind the middle school.

  • SSH X 11  (BlueHen)
  • Good Morning X 7 (Flanigan)
  • Clock Merkins (BlueHen) 1-wins this year,  3- Super bowls, 10 NFC East Championships, 11 Carson Wentz

The Workout:

Eye of the Tiger

The PAX made their way over  to the track.  While BlueHen fired up the Philly DJ stand, Flanigan directed the PAX to do 3 hot laps around the track stopping after each lap to knock out 13 merkins (in honor of Agholor catching babies).  Eye Of the Tiger was planing and the PAX needed to make their way back before the song ends or a penalty would be applied.  The PAX made it back and no penalty  was needed

E A G L E S

The PAX transitioned into an indian run over to the far side of the elementary school parking lot near the bloody wall.  Everyone partnered up for a round of E A G L E S.

E – Empty wheelbarrows. With partner empty wheelbarrow from bloody wall to middle of parking lot, switch and make their way back.  The facial expressions while crabwalking with a partner lifting the legs were classic.

A – Australian mountain climbers.  Everyone on the wall for 20 count of AMC .

G – Goofballs.  The PAX did 20 IC Goofballs.

L – LBC’s.  The PAX did 20 IC LBC’s.

E – Empty wheelbarrows.  Time for another round of partner empty wheelbarrows.  (fan favorite)

S – Star jumps. the PAX did 20 star jumps IC.

Rocky (Gonna Fly Now) Tabata

The  PAX made their way over past the tiger prints to the front of the elementary school and everyone found a spot at what of the tables.

With Gonna Fly Now playing two rounds of Tabata as follows went down.

Set 1 – box jumps & merkins

Set 2 – box jumps & derkins

Set 3 – dips & Urkins

Set 4 – squats & dips

Rinse and repeat four times.

Prior to Mary two rounds of wind sprints in the parking lot.  Partner one sprint to the greasy pole while the other partner did squats.  Rinse and repeat.

 

Mary:

The pax took turns with several rounds of ab exercises bringing as we closed things out. Plenty of sweat with minimal blood.
Announcements:

F3 Southwake picnic coming up Oct. 12.

T-Claps (Recognition):

UTI – he continues to do great work with the breathtaker and raising $ and awareness for Travis Manion Foundation.  As mentioned earlier, although TigerBlood got beat out by Disney due to a mole (M4L)  coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause!

Prayer:

Warbuck’s babysitter who has been sick.

Don’t Stop

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Warm Up:

Light jog, step-back knee raises,llunges with a twist, Spiderman twists, good mornings

The Workout:

PRE-WORKOUT

4 Tabata ROUNDs each (20s work, 10s rest)

  • Dips
  • Erkins
  • LBCs
  • Squats

WORKOUT

20min AMRAP (As Many Rounds As Possible)

  • 12 SSH (cadence)
  • 9 butterfly situps
  • 6 box jump over burpees (scaled 1: box jumps, step down. Scaled 2: box step-up and over), burpee after the jump over
  • Run inner parking lot loop

Count as many complete grounds you finish, and then any additional reps in the next round.

Trojan: 6 rounds + 27 reps scaled

Dovetail: 7 rounds + 27 reps Rx

Sprinkler: 7 rounds scaled

Combatives
Block-punch to bicep, punch to leg w other hand, then punch up into other arm

Mary:

Included in workout, plus outta time

Announcements:

Picnic on Oct 12
T-Claps (Recognition):
Prayer:

Shredder (loss of his dad on 9/11)

Four corners, two sides, and a rock.

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10 PAX came out to KG this hot and humid morning.  Once again it was a pleasure to lead this group.

FNGs: None
Warm Up: Short lap around the parking lot, 25 SSH, 10 HB, 10 IW, 10 Good Morning, and stretches
The Workout: Moseyed over to the rock pile and each PAX selected their rock of choice.  John Cusacked to our starting point.  Corner 1 – 15 curls, 15 overhead press. Bear crawl, with rock, to Side 1 – 15 presses, 15 LBC with rock. Crab walk, with rock, to Corner 2 – 15 reverse lunges with rock, 15 squats with rock.  John Cusacked to Corner 3 –  15 triceps extensions, 15 dead lifts. Duck walk, with rock, to Side 2 – 15  front lifts, 15 bus driver IC.  Lung walk, with rock, to Corner 4 – 15 hand on rock mekrins, each side, 15 burpees OYO.  John Cusacked back to Corner 1.  Rinse and repeat with set of 10 then set of 5.
Mary: Somehow we missed a set of burpees, so 10 burpees OYO, 10 low slow flutter IC, 10 box cutters IC, 10 american hammer IC, 10 big boy sit-ups, have a nice day.
Announcements: 10/5 – CSAUP. 10/12 F3 Picnic. Holly Spring half training opportunity coming up, reach out to Boy George for details.
T-Claps (Recognition):
Prayer: The family of Matt (38) who passed away.  The loss of unborn children (miscarriages). Unspoken

60 Burpees in the WarmUp or Block Work Guarantee

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PAX/FNGs: PAX 14 (I am missing one tag – Doc, help me out). FNG’s – None

Warm Up: Slow short mosey around to end of parking lot. 1 Burpee, 20 SSH IC; 2 Burpees, 20 Cotton Pickers IC; 3 Burpees, 20 Merkin; laddering up to 10 Burpees with Windmills IC x 20, OH Clap (aka Ray Lewis’) IC x 20, Morrocan NC IC x 20, IW/HillBillies IC x 20, LBC IC x 20, Shoulder Taps IC x 20 PLUS 5 Burpees for Katniss rolling in late. 60 Burpees by 5:45 am – great way to start the day.

The Workout: Mosey on the path to the back side of the baseball fields where the hill is steepest for 11’s – merkins/BBSUs at the bottom; squats/star jumps at the top; mosey to the rock pile 10 reps, 20 reps, 30 reps…to 100 reps all with rocks cycling through side throws, curls, tri’s, OH press, side bends, wonder bra, bent row for a total of 550 weighted repetitions – with 10 Burpees called out by Katniss.

Mary: No time for Mary (ended on time, but not where we started).
Announcements: F3 Picnic
T-Claps (Recognition): UTI – tough workout with breath-taker and great creativity to raise money for Travis Manion Foundation.
Prayer: Praise for God’s blessings big and small. Healing prayers for PAX in the COT and beyond.

Disney won Breathtaker!!!

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PAX of  6 for EC and 11 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout $105 spent on breathtaker could buy.  Thanks to Deadbolt and Midget for stepping up with the bidding to secure breathtaker.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for a C0-Q that was sponsored by the most hated team in the NFC East.

EC: 187, Dawgpound, Emeril, Midget4Life, Dumbo, Axe,

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x20; Hillbillies x20; Sir Fazio Arm Circles.  There was a lot of mumble chatter from the PAX this morning during warm-up, so 5 burpees OYO.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school.  Q had the group stop to do some exercises which allowed all PAX to catch up; half the PAX held BTTW while the other half did mountain climbers in cadence x20 then switch and repeat.  PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of Merkins and WWII,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 6-8 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped back at the football stadium entrance to repeat 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps and then revisited the wall where partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of shoulder taps, partners switched places and repeat.  PAX regrouped into 2 Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: LSF x20; Homer to Marge: 10 regular, 5 right leg up, 5 left leg up; Box Cutter x20; LBC x20; Pickle Pounders x10; HAVE A NICE DAY!

Announcements: Southwake family picnic, GrowRuck registration is open but it seems Midget and are the only PAX brave enough (check out this link: F3 GrowRuck)

T-Claps (Recognition): Dumbo and Dawgpound pushing the pace during EC!

Prayer: Bernie’s Family, Shredder and his family, Crablegs, PAX brave enough for GrowRuck

Final week of IPC

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FNGs:None but 3 pax came out to check out the IPC challenge.  A little miscommunication on starting time but we got a full 45 minutes of work out in.
Warm Up:Individual stretch
The Workout:IPC week 4

3 rounds for time

100 reps of either merkins or squats

100 meter run with coupon

100 reps of either Bonnie Blair’s or kettle bell swing

100 meter run with coupon

100 reps of either squat thrust with block or walking lunges

100 meter run with coupon

Mary: a couple leg stretches
Announcements: picnic oct 12th
T-Claps (Recognition):
Prayer: unspoken.

Plenty of Options…

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EC: Lipstick, Nemo, Redenbacher

FNGs: None

Warm Up: 10 x SSH and 10 x Daisy Pickers. Discussed the routes and headed out.

The Workout:  There was a 3 mile and 5 mile option today at R4TJ. The majority of the group ran the 5 mile route and a few PAX got some extra miles in as well. YHC  was glad to see some new faces to take advantage of the 3 mile option and I headed out with them. YHC had taken the necessary precautions prior to departing the house to ensure there was not a repeat of the DNA retention issue. I wore a red shirt though, just in case…

Mary: MIA

Announcements:  Family picnic October 12th. Check Slack and Facebook for details.

T-Claps (Recognition): Rut and Master Shake. Glad you came out for some miles and good work!

Prayer: Continued prayers for Bernie and his wife, Shredder, Crablegs, unspoken

YHC took us out. It was an honor to lead.

Good to See a New Face

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Glad to have Quiver join us for a Murph tonight, especially as a few of the regulars were traveling this week.

Warm Up: Run 1 mile

The Workout: 100 pull-ups, 200 merkins, 300 squats

Mary:  Run 1 mile

Prayer:  Gratitude and guidance

Where’s LED? I mean Cupid? Ah hell. I got this Q

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PAX of 9 (+ 2 runners who joined us for COT) at Paradise City waited on our Q to show up. Expectations were @LED would be leading us.  Apparetnly there was a communication mix-up and @Cupid was actually supposed to run PC.   Regardless neither of them showed up so YHC took it upon himself to lead his favorite AO.  The PAX knew there would be running involved and they weren’t disappointed as we logged 3 miles doing the Nickel challenge.  Snap won with 6 repetitions.  Lucky tacked on 5.

FNGs: None

Warm Up: Jog around the soccer fields.  SSH, Good Mornings, Windmills

The Workout: Nickels:  5 burpees at bottom of the ramp.  Run to corner near tennis courts.   x5 deconstructed merkins (5 wide, 5 normal, 5 close).  Run back to ramp. Rinse and repeat as many times as you can.

Mary: 5 Burpees for Seabreeze being tardy.   Some Core and Stretching work

Announcements: See Slack

T-Claps (Recognition): N/A

Prayer: Dumbo took us out

A Nutcracker Trip to Vegas

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FNGs: N/A
Warm Up: Standard things.  SSH, Imperial Squat Walkers. Fazios.  A little jog.

Then we did the “Fast Feet Burpee Dash”:
– Hit each parking divider 3x with fast feet
– Burpee between
– Race your partner to the end of the lot

The Workout: Da Business’ Trip to Vegas (Or, as I put it, 5 Stations of Suck)

Partner up with someone of equal fitness who will push you.  Pick a station, any station, and rotate through the “fun”

Station 1:
10x Burp-Ups (1 burpee + 1 pull up)

Station 2:
Run up the hill backwards.
5x star jumps at top
5x blue devils at bottom
Repeat 3x, then move on

Station 3:
10x Irkins / Derkins / Dips

Station 4:
BTTW Crawl toward parking lot (20m?)

Station 5:
Burpee Broad Jump to entrance
Bear crawl back (50 yd?)

Repeat-O The Circuit 3 Times!

Mary:
It happened.  Normal stuffs
Announcements: Let’s party in style.  Sign up for that there picnic
T-Claps (Recognition): Props to UTI for following through with BT auction and showing up!
Prayer: Bernie, Norm.

Especially Bernie.  Bro, we’re here for ya.