One Merkin and One Day at a Time

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FNGs: None

Warm Up: OK, I am sorry 1 Burpee only but my arms were tied. Circled up for SSH, Hillbillies, Imperial Walkers, Seal Claps, and Overhead Seal Claps.

The Workout: Purple Cobra World tour consisted of Merkin Suicides in HT parking lot, followed by Dips and Prisoner Squats at the benches in front of HT, and then PAX moseyed in back of HT for a few Straight and Side Arm Raises with rocks in between Peoples Chair hold.

Someone had a good idea,  so we held Peoples Chair with rock shoulder presses as we counted 5 reps each. Finally, prior to returning the rocks we did Curls for the Girls. The next destination was to the bottom of the hill on Lassiter Road for some more Merkins, running backwards up the hill for Star Jumps. Final destination prior to Mary was donating some Balls to The Wall at GFC.

Mary: American Hammers, LBC’s, Low Slow Flutter all for cadence count of 30. Homer to Marge with one leg variation and then rolled over for alternating superman and superman to get some back exercises in.

Announcements: Dads Camp opening up.

T-Claps (Recognition): Nemo and Aquaman EC.  187, Bullseye, and Wallaby, nice to see you guys.

Prayer: Moment of silence and unspoken. Honor to lead and thank you.

Coupon Clipping At Black Sheep

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FNGs:  None

Warm Up:  Arrived at Vandora Springs Elementary with a car full of dumbbells and kettlebells.  Met up with Decoy and Quiver as Jerk rode in from an early morning bike ride.  Took a quick lap around the parking lot and then circled up for the following exercises:  Good am, Hillbillies, seal claps, overhead claps, Moroccan night clubs, Fazio arm circles (F/B), Michael Phelps, Daisy Pickers.

The Workout:  PAX alternated using with various dumbbells weighing 8, 10, 15, 20, 25, 30 40 pounds and two 16/20 pound kettlebells.  Reps 8-12.  Following exercises were executed:  O/H presses, forward arm curls, side arm curls, Tricep curls, bus drivers, wonder bras, ground pounders, forward lunges, squats, midget level handles, swings, rut rows, power thrusters…

At one point, each PAX grabbed the 40 lb dumbbells and executed the farmer’s carry down and back to the end of the parking lot.

From our six, we executed chest presses and held dumbbell over our chest with feet 6 inches off the ground for a 10c.  Rinse and repeat.  Executed some plank slaps, soccer kicks, rutrows, and overhead thrusts from our knees.

John Cusack to the front of the school in search of a wall/stairs for leg ups.  Cranked out 10 R/L leg ups and added some seated Squats too.  Dropped the weights and head to the brick wall.  10c BTTW by each PAX; added people’s chair 10c.  R & R but went to 15c.  Headed back to the parking lot as time was running out.

Mary:  Merkins and LBCs. R & R.

Announcements:  See Slack and FB

T-Claps (Recognition): The men and women who gave all while protecting our freedoms.

Prayer:  Martini’s grandma entering hospice; Mike (friend of Double D recovering from a bike accident; Anyone struggling with alcohol/drugs dependency; all impacted by Covid-19.  Unspoken.  Decoy took us out.

Honor and a privilege leading you men in the gloom. – Dauber

Paradise City “Murph”

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Lots of options on this Memorial Day morning, and with numerous pax traveling and some opting for a pop-up modified Murph, YHC didn’t expect a huge turnout.

5 pax showed up with three doing EC. I had decided over the weekend that the workout should be Murph inspired, so we were going to spend most of our time doing sets of 5/10/15 to get to 100/200/300 sets total.

FNGs:

None today
Warm Up:

We took a warm up lap, stopping for warm up exercises of SSH x10, Fazio Arm Circles x10, Good Morning x10

The Workout:

We circled up at the basketball court and got an overview of our plan for the morning. We would go counterclockwise up the hill, stopping for a “set” at each parking lot peninsula. A “set” would start out as 5x burpees, 10x merkins, 15x squats. At the top we came back down, stopping at every other peninsula set, giving most pax a total of 10 stops.

 

At this point doing 10 more of the first set didn’t look very reasonable for most pax, so we switched to 5x Turkish getups, 10x Carolina dry docks, 15x LBCs, going up and back in the same fashion.

Mary:

We circled around the parking lot for our cool down, stopping for left over right, right over left, and good mornings.

Announcements:

RUNE signup.
Prayer:

Grace in our communities.

Right on time.

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Two for a Memorial Day workout at Downtown Train. YHC got a little bit of a late start but ran to the AO from home. Arrived right at 5:30 to see Fanny Pack ready to go…as he said, it’s 5:30, might as well keep on going.

EC: Coal Ash (pre and post)

Warm Up: Dynamic warmup of various exercises.
The Workout: 1 mile loop of Elm Street, 100 merkins, 200 shoulder presses with rock, 300 squats, 1 mile run of Elm Street loop.

Mary: 50 lbc’s in cadence, 25 heel taps in cadence, 10 burpees OYO.
Announcements: RUNE
T-Claps (Recognition): Fanny Pack for doubling down and heading to the Murphy workout at Womble.
Prayer: 1 minute of silence for all those who have given the ultimate sacrifice.

Welcome Back Humidity!

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19 PAX took on the humidity and welcomed the sweat back to U-turn. Lots of EC going on as we started with about 10 guys it felt like and finished with 19.

Warm Up:
Windmills, Frankensteins, SSH, in place High Knees and Butt Kickers

The Workout:
5 mile new school route. Pick up the six happened more than twice but we were safe.

Announcements:
RUNE sign up is out. Cut off is Friday May 29th.Dad’s camp sign up for August. Memorial Day all AO’s will be open and there will be a murph happening for those that want to join at Womble. Details on Slack/FB.

T-Claps (Recognition):
All the EC guys out there. YHC decided to do 10 burpees after each mile, fun stuff.

Prayer:
Mr. Terrific and job search, Emeril’s wife’s uncles died from heart attacks. Frumunga’s family member had a heart attack. Martini’s mom battling cancer now in Hospice care. Katniss co-worker, Cupid’s grandma in Hospice, Aquaman mentioned how God will bring good out of all this pandemic we are experiencing.

Strong work gents.
BS Out!

Bells, Miles, and Great Value Fritters

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Fritter Foundation drummed up a new challenge for the group this year but there is no harm in doing a throwback. There was a throwback to old U-Turn last Saturday so why not a throwback to old fritter.

FNGs: Not today
Warm Up: SSH, Imperial Walkers, Hillbillies, Fazio Arm Circles F/R

The Workout: Pax did a group of exercises and then did one loop in the parking lot. When Pax returned they partnered up with a pax that finished near them. The two pax then squared off to see who could complete the exercises and do one lap. The first pax back added two reps to the first exercise for the second set. Pax did 3 sets of each group of exercises. When a new group of exercises was introduced pax completed a lap to see who their next partner would be.

Group 1:
1 Burpee
5 Overhead Press
10 Kettlebell Swings
20 Reverse Lunges

Group 2:
1 Turkish Getup
5 Tricep Extensions
10 Kettlebell Snatch
20 Squats

Group 3:
1 Double Merkin Burpee
5 Rows
10 Ground Pounders
20 Deadlifts

Pax did 2 minutes of lateral/diagonal speed slides between groups

Mary: Stretching, Have a nice day

Announcements: Rune sign up, Memorial Day Murph?

T-Claps (Recognition): Boy George 5 pack and showing the an HC mean something. Pumpkin Spice killing 2+ miles today during the workou

Prayer: Full House’s uncle, Mr. Terrific, Pax who are small business owners

Who’s Gonna Carry the Boats?

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I have gained a bit of a reputation over the years of not being hard to talk into things, so when there was a challenge of doing fritter (post at Possum Trot, Disney, and Crazy Ivan with at least 2 mile EC runs before each workout) with 4 mile EC runs I was pretty quick to jump onboard. Unfortunately, I did so without knowing that a tropical storm was going to be dumping rain on us for those 3 days. The feeling was well summed up by a text from Skidmark at 0431 stating “Worst idea ever” as we began our commute to Disney under absolutely pelting rain. As Goggins says – “suffering is the true test of life.”

 

The rain kept up throughout the 4 mile EC, at one point just fully peltering us around mile 3 (right when most men would’ve decided to stay in  the fart sack instead of coming out to the boot camp)  tapering off to a slight drizzle by the end. We navitaged the confusing neighborhood EC run thanks to the course on our watches and came upon Nemo running EC on our way back to the AO.

 

Sadly no other cars showed up. 0530 hit and we were off – I knew we needed the full 45 minutes if we were going to go the distance.

ECEC: Skidmark, Pikachu
EC: Nemo

FNGs:

None today – rain scared them off.
Warm Up:

SSH, Daisy Picker, Sir Fazio forward/backward x10 IC

The Workout:

An homage to a classic that Deadbolt introduced me to years ago – 10 rounds with Tyson. However, we stayed in the meetup parking lot and worked the 4 corners there in the hopes that we would finally make all 10 rounds. Exercises at each corner were:

Round 1 – Standard Merkins

 

Round 2 – Jump Squats

 

Round 3 – Pickle Pounders

 

Round 4 – Turkish Getups

 

Round 5 – Burpees

 

Round 6 – Diamond Merkins

 

Round 7 – Star Jumps

 

Round 8 – Prisoner Squats

 

Round 9 – Peeping Lipstick (Turkish Getup on the down, Star Jump on the up)

 

Round 10 – Double Merkin Burpees

We stayed together and finished with time for 3 minutes of mary.
Mary:

With no breaks in between – LBC, Low Slow Flutter, Freddy Mercury, Homer to Marge, Boat Canoe x10 IC
Announcements:

RUNE signup – $20 registration, winning team picks benefitting charity.
T-Claps (Recognition):

Nemo for the rainy EC. Skidmark, Nemo, and YHC (can you T-Claps yourself???) for continuing the pursuit of the Great Value Fritter.
Prayer:

Grace within our community – the F3 one and the one at large.

Our leaders and small business owners.

2 PAX in the rain

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EC: Mr. Terrific FNGs: nope Warm Up: Side-straddle hops, Frankenstein, Imperial walkers, Hill billies, Good mornings, Goofballs The Workout: 2 PAX did movement exercises from cone to cone, including A […]

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Power to the People!

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With all the restrictions out there, let’s give the power back. YHC is a generous supreme leader and lets the people choose their pain.

EC: Boy George (in the sideways cold rain, give that man his fritter!)

FNGs: Nah

Warm Up: Lap in the rain, then relocated under the shelter. SSH, Good Mornings, Fazio Arm Circles, Imperial Walkers, Hillbillies

The Workout: The People’s Pancake Stack

Format is a reverse stack. Start with a set of exercises and go around the circle removing one at a time at a PAX’s request. Complete the rest.

Round One:

Burpees x10, Absolutions x10, Squats ICx20, Shoulder Taps ICx30, Lunges x40

Elimination order: Absolutions, Shoulder taps (leg day baby!), Squats, Lunges, Burpees

Round Two:

Groiners x10, Merkins x10, Monkey Humpers ICx20

Elimination order: Monkey Humpers (not that much leg day), Groiners, Merkins

Round Three:

Oh look more time! Democracy is cancelled. Regular stack in order of  appearance. 

Carolina Dry Docks x30, Step-ups x40, Dips x30 

Mary: WW1s, American Hammers, Freddie Mercurys, Oblique Crunches, LBCs, Have a nice day

Announcements: Sign up for RUNE

T-Claps (Recognition): Thank you to the Fuquay Four for coming to my VQ in the rain.

Prayer: Wisdom and patience as NC starts to open up

Tiger Claw

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FNGs: nope
Warm Up: Jogging a little more than usual. SSH, Frankenstein, Hill Billies, Imperial Walkers, Goofballs, Good morning, Daisy pickers
The Workout: Mosey to a quiet place of lamp posts behind the elementary school and did 11s between two posts. Merkins and LCBs with A Skips between the two. Visited the track for 800 meters of moderate running. Grabbed some fence for claws and squats. Finished main event with 6 strides for 50 meters.

Mary: Low slow flutter, Homer to Marge (with single legs thrown in), Dying Cockroach
Announcements: n/a
T-Claps (Recognition): n/a
Prayer: Mr. T job