Frosty Foursome (+7)

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At least 6 for EC, pax of 11 for a frosty AO led by Yosemite, Norm, Dovetail, and Shredder. A foursome first? Dovetail had said the night prior that coordination wasn’t necessary as he bet nobody was doing the same thing he was. Well, overlap occurred. But it was a good time nonetheless.

Warm Up

Yosemite led warm-up and the first section of the main thing, starting with a Mosey with butt kickers and high knees mixed in, followed by a generous helping of SSH, windmills, Daisy pickers, and Sir Fazzio arm circles.

The Workout:

11s with Bonnie Blair’s and wall sit seal claps to the front and up.

Norm then took over with:
Partner 100s – Erkins, Derkins, Dips. One partner racks up reps while the other runs the track

Dovetail took the next 10 mins:
12-9-6-3 Quick-HIIT with 3 levels
Wall-sit kicks (alternating legs)
Clap merkins OR Hand raise Merkin OR merkin
Butterfly situps OR big boy situps OR LBC in cadence
Box jump overs OR box jumps OR step-ups
Derkin walk on one wall, erkin walk on the other, with frog jumps between (only did this once for the sake of time)

Combatives

Shredder led this section with the concept of trap-and-attack, defending against an attacker who has planted one hand near the throat, the other hand readying a haymaker. Talked about also using the surrounding environment as a weapon.

Mary:
No time, mixed into the thang anyway.

Prayer:

Mr Terrific’s dad’s upcoming surgery
Shredder’s co-worker Danielle – single mom, cancer, daughter in hospital with mental health issues
Ole Beater’s “snip-snip” surgery

January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

EC: 187

PAX:  Lucky 13 for the last day of the Shield Lock Challenge.

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Run with your sandbag to middle of parking lot

Merkins (10 reps)

Sprint back with your sandbag

Squat hold for the 6

Rinse and repeat between each exercise

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

4th round Partner 1 Balls to the Wall. Partner 2 Absolute merkins

Mary: The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

 16-Bit still has his Super Bowl Pool available.

MidgetForLife on pace for Healing transitions fund.

Check Slack for upcoming announcements

Prayer:  Prayers Wallaby, Sprinklers family, unspoken, Military, and First Responders.

Circle of Broken Cinder Blocks

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EC: Norm, Yosemite, Finkle, Dovetail, Martini, Beater

FNGs: one, welcome Depends

Warm Up:  Quick lap with Butt Kickers, L/R skips, high knees, Arm Stretches (R over L, L over R, R elbow, L elbow), Good Morning, Daisy Pickers, SSH, 5 x Burpees

The Workout: YHC brought some broken cinder blocks and bricks from the torn down Gold Leaf building (new Aviator Brewery site) and placed them in a tight circle.  Had 11 Pax so spread them out so everyone had something to use for ascending Circle of Pain.  Each Pax chose a spot, began the 10 exercises starting at 1 working our way up to 11 each, after each round Pax moved to the left.  Count and order was a little off at times (sorry fellas) but we all killed it, great work gents!

Exercises:  Curls for Girls, Wonder Bra (said Jack Web’s but YHC doesn’t know proper exercises, will work on this), Bus Drivers, OH Press, Tri Extensions, Rut Ro’s, Squat, Ext. Squat, OH Squat.  Note: there was one cinder block was partially full of cement…T-Claps for FNG killing it on the last round, hope he comes back.

Bear crawl to Mary spot, roughly 50ft

Mary:  LBC’s, Mary Annette’s {WW1’s L/C/R = 1} (??), Box Cutters, Low Slow Flutter, Boat Canoes, American Hammers

Prayer:  Sprinkler’s family, Norm’s friends (one with miscarriage, another with baby in womb with under developed lungs), unspoken

RailRoaded At TBD

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You know it’s time to start the workout when FloJo, Hardy, and Poopeater arrive. Today, they were about 30 seconds late. Ordinarily, they are exactly on time at 5:30, a just-in-time operation!

Warm-up: Mosey + Burpees

Mosey onto Stinson, stop at first parking lot, SSH 25x

Continue mosey down Stinson to Noonday, 10 burpees OYO, mosey back up to parking lot.

There’s your warm-up! Dawgpound: Why did we have to go down the hill to do those burpees? Because after Q’ing and working out at Womble for so long, we needed a different warmup.

The Thang: Railroad Tracks

After having fun with this format on Monday, I decided to continue today.

In the parking lot, each of the 12 PAX planks up on the first 12 lines. First PAX (YHC) runs to end of PAX like an Indian Run to the first open line. Plank up. Each PAX follows until we reach the end. My idea was to simply run back to the beginning from there. But, the first PAX to round the corner (Cowboy?) found a whole new set of parking spots around the corner, paralleling the first set. He started the railroad there and we returned same as we came. Bonus!

Next sets of exercises, same format: Guantanamo, 5 hand-release Merkins, WWIIs before your run to front of line. PAX holds 6 inch while the one PAX does WWII.

Mr. Clarity (i.e., Pablo) kept asking questions, claiming that he was just seeking clarity. Seemed suspiciously like he was trying hi-jack my Q! Indeed the Fritter Goobers brought more chatter to this parking lot than it has heard since the last installment of Ivan.

Balls to the Wall by Request:

Sprinkler and POTS were disappointed we did not do BTW on Monday. So, making sure not to disappoint, we moseyed to the amphitheater. OK, so Sprinkler was genuinely happy to have this exercise, pretty sure he could go 5 minutes. POTS was not as pleased.

Upon finishing up the WWII railroads, PAX moseyed one-by-one down to the amphitheater and took People’s Chair position on the wall. First round 10 second count by each PAX. FloJo is now famous for his I, II, III, IV, V, VI, VII, VIII, IX, X counting method.

Mary: American Hammers, pickle pounders, LBCs, etc.

Announcements: Check Slack

Prayer Requests: Sprinkler and his family as they lay his father to rest today. Dawgpound safe air travels. FloJo as his family considers adoption.

New Rides for some at Disney

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11 PAX and 1 dog, 6 for EC, decided to swallow the DRP to continue in their daily commitment to accelerate fitness, fellowship, and faith and see why Disney is called “The Happiest Place on Earth”!

EC: 187, Deadbolt, Full House, Maybelline, Pablo, ShamWow!

FNGs: None

Notable Absences: Dumbo, Emeril, and Midget4Life

Warm Up: Quick mosey around the soccer field then circled up for excercises.  All exercises in cadence: SSH x20; IW x10, HB x10, Windmill x10, Arm Circles x10F x10R, Seal Claps x10, Overhead Claps x10

The Workout: PAX moseyed to the back corner of the track around the soccer fields where the path forks with hill and split into 2 groups.  Group 1: 5 burpees at the top of the hill, run to the bottom for 5 star jumps, run back to the top and repeat until group 2 has made it all the way around the field.  Group 2: indian run around the soccer field stopping at the corners to complete 10 count merkin exercises  (corner 1 wide grip, corner 2 diamond, corner 3 regular).  Switch and repeat for 2 full circuits.  During the run down the hill, heard a few PAX state that they had never been on this ride before; I was happy to provide.  PAX then moseyed to the play ground for 2 sets of : Box Jumps x10, Bulgarian split leg squats (10R 10L), 10 Derkins, 10 Dips, 10 Erkins.  PAX moseyed to the wall at the restrooms where they completed 2 rounds of: Group 1 held BTTW while Group 2 did mountain climbers IC x 10, then switch.  Mosey to the flag for Mary.

Mary: All exercises in cadence: LSF x20; Homer to Marge x10 regular, 5 right leg up, 5 left leg up; Box cutter x20, Freddie Mercury x20, Pickle Pounder x20

Announcements: Help SNAP move at 6:15 this evening at his office in Holly Springs; ATT long ass run 2/22, Help at the Holly Springs Food Cupboard this Saturday to build a greenhouse

Prayer: Wallaby, First Responders, 3 USA Fire Fighters in Australia that lost their life, Soldiers, Unspoken, ShamWow! took us out in prayer.

We didn’t name him Lawn Chair (or Quitter!)

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A beautiful day at Tiger Blood.  Good friend of mine for a long time finally came out to join me and 9 others for an easy day of upper body and core.  Frisco made the trip across the wall to support SW native Dom.  I was waiting for the mumble chatter, but apparently devil burpees are the antidote to that!

FNGs: Powder Priest (Sonny -> It’s always Sunny in Philly -> Coke addicted Priest -> Alliteration is your friend)

Warm Up: Quick lap, SSH, Imperial Walkers / Hillbillys.  5 Devil Burpees at request of Da Business

The Workout:

Pikachu asked for low running.  He also didn’t actually show up, so….yeah.  Thank you for your leadership?

Thing 1:

12’s — Russian Twist + Double Merkin Absolutions.  Do 11 Twists, 1 Absolution, 10 /2 , etc.  Every 3 rounds, jail break to other side of the parking lot.
Protip: 10 double merkin absolutions, 1 twist, then 11 double merkin absolutions is none of the fun.

Thing 2:

I had originally planned Thing 3 to be at this point, but had to audible order.  We indian ran to the track and did the
“Beep Test“: 1 partner ran a lap while the other did burpees.
4x times, each time partner does 2 fewer burpees (and therefore run faster to finish together)

Thing 3:

Brokeback / Backbroke merkin combo.  Pair up, one of you does 10x backbroke, the other does 10x brokeback.
Run around the island, 8x, switch top and bottom.
There were absolutely no comments about who prefers to be a top vs. a bottom, why do you ask?

At this point the Carpex guys slipped off into the woods together.  I guess what happens in SW stays in SW?

Thing 4:
11’s — Shoulder Tap BTTW + Tysons.
We ran out of time and ended after 8 rounds with 10x of each.

Mini Thing:
Floor is lava on the tiger/dawg paws back to start

Mary: PICKLE POUNDERS

Announcements:
All the 3rdF you could want and more.  So glad to be part of this group and see the impact we’re making.  Way to lead guys.

T-Claps (Recognition): Solid effort out there this morning.  Always fun to hear guys encouraging an FNG and reminiscing about what it was like when they first came out.

Prayer: Whole lot of sickness and surgery out there.  Dom shared he got a new job.  Really solid conversation about prioritizing home life over work and the challenges we face to do that well.  Real solid COT guys.

And Tonight’s Lucky Number is…13!

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7 Pax gathered around the flag on a crowded night at Womble. So glad to see our brother Sprinkler tonight on hand and with a double down too! YHC got to introduce everyone in the gloom tonight to my lucky number…13. Just about everything tonight hit that number. FNG’s: No sir!
Warm Up: Short mosey to the baseball field parking lot. Pax circled up for SSH x 20, Daisy Pickers x 10, Sir Fazio Arm Circles x 20 F/R, and some Windmills x 10.
The Workout: A few rounds of 4 corners kicked the real work off tonight. The corners were: Merkins, Sumo Squat Jumps, Plank Jacks, and Prisoner Squats. Count started at 5 reps and progressed with each round up to 10. Pax moseyed btw corners. All done together IC. Way to go Pikachu for finding ways to modify moves he’s currently forbidden from doing!

Pax then headed to the rock pile, selected their poison, and circled up for a series of exercises all with 13 counts. Curls for the Girls x 39, (gonna do a little math here) Tricep Extend x 26, Ground Pounders x 26, Bus Drivers x 26, Shoulder Press x 26, Rut Rows x 26, Squats x 39, Goblet Squats x 13, Dead Lift x 13, Wonder Bras x 26, Rock Spanks (new to this Particular group of men) x 13.

Chest presses for a count of 13 would follow. After each set of 13, pax would do a burpee, then switch rocks. This would end the round at 8 burpees and 104 chest presses.

Rinse and repeat except after each set of 13 chest presses, each pax would do a wide grip merkin before switching the rocks. This gave us 8 wide grip merkins and 104 more chest presses. Moseyed to tennis court for a very short Mary.
Mary: LSF x 13, LBC x 13
Announcements: Long Ass Run.  22 miles coming up.
T-Claps (Recognition): Sprinkler on the double down on an extremely tough day as a man. We’re humbled by your example of toughness today sir! Babe Ruth for driving that bus with the best of em’ tonight.
Prayer: Sprinkler, comfort for his family. Unspoken. YHC took us out. Honor to lead!

Picking up the Six

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EC: Shredder and Mr. Terrific

FNGs: Not today

Warm Up:   10 x SSH IC, 10 x Frankensteins IC, 10 x Daisy Pickers IC

The Workout:

3 Mile route: Out and back from Ting to Earp Street.

5 Mile route – The Scooter:

 

 

 

 

 

 

 

 

Mary: Ran out of time

Announcements: Check Slack and Facebook. There are a lot of great 3rd F opportunities this weekend and in the near future. Shredder will be rolling out a survey in the next week or so to determine area of needs for PAX (marriage health, financial, fitness, etc) and look to set up meeting times to work on these areas. F3 is more than a workout and we are all here for each other. The message today was to try to work on these areas before it is too late.

T-Claps (Recognition): Everyone for picking up the 6 the entire route. Good work men.

Prayer: Sprinkler and his family, unspoken, injured PAX.

YHC took us out. Thank you for the opportunity to lead.

As Promised-No Burpees!

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FNGs: None
Warm Up: Mosey to back courts for SSHx20, Merkx10, HillBx10, ImpWalkx10, Faz Armx10for/back, Sealclapx10, Mtclimbx10
The Workout:Indian Run around track and stop at the starting point for exercise.  Another Indian run after each exercise.  20 Merk, 20 Squats, 20 CarDryDocs. Mosey to front playground for balls, bear crawl, monkhump 10, 15, 20 counts.  Mosey to front of school for Urk, Stepups(each leg), Dips.  Again 10, 15 and 20 counts. Mosey to rock pile where we chose a smedium size rock as it was going to travel with us. A variety of exercises to work upper and lower body alike.  All to 20 counts.  Squats, Curls, Triceps, Goblet Squats, WonderBras, St Leg Deadlift, Rut rows.  Each exercised followed with a lap or lunges.  Mosey to front lot for Mary
Mary: Popcorn Mary with your choice.  Only BlueHen and Sliderule were left out.  Sliderule on purpose(nobody wants to do the Devil Burpee
Announcements:
T-Claps (Recognition):
Prayer:Several were lifted up.

Bringing Back the Band!

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FNGs: none

Warm Up: PAX moseyed over behind Town Hall Burger and Beer. Warm ups included Side Straddle Hops,  Imperial Walkers, Hillbillies, Windmills, and Fozio Arm Circles forward and back.

The Workout: PAX then headed down to the bottom of Lassiter road, partnered up for various resistant band exercises. Partner 1 did the exercises while Partner 2 ran up the hill to Matthews road.  The hill series consisted of  left facing side straddle, followed with right sided facing side straddle, followed by running backwards and finally regular sprint.

The resistant band exercises consisted of Merkins, Curls for the Girls, Overhead Squats, Upright Rows,Squat Reverse Fly, Tricep press, Bent over rows,  Split leg lunge, Curl Hold, and Outer Thigh Raises.

Mary: PAX moseyed back to starting area for some Dying Cockroaches , Low Slow Flutter in cadence, Box Cutters, Alternating Toe Touches, and   LBC’s

Announcements: Q sheet signup, help with Snap with moving Thursday at 6:15 at his office  and Food Pantry this weekend.  Honor to lead and hope you had fun.

T-Claps (Recognition): EC Deadbolt, 187, Pablo, Bobby Dahl, Dawgpound, Mookie

Prayer: Wallaby spoken and unspoken prayers