Isolation Blues for Red October

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FNGs: None
Warm Up: Side Straddle Hops,Imperial March, Hillbillies, Toy Soldier Fozie arm circles, Daisy Pickers, Quad Stretch, Hamstring Stretch
The Workout: Round 1 > All exercises two handed with Kettle Bell/Weight (focus on isometric exercises): Wall sit hold with press up/out/under leg hold 10 rep count. 2 build up sprints. Wall sit hold while pass weight chest high, head high and under legs.  2 build up sprints.

Round 2 > L-Shape seated 10 rep one arm press. Free hand outstretched. Isometric hold one arm press while free hand press 20 sec count. Pillar press neck high engage all muscle groups. 4 rounds of 15 sec hold / 5 sec rest. Shoulders on wall/make body into table. Single arm chest press 10 reps/ free hand straight out.  Repeat other arm. Iso hold single arm press free arm vertical raise 20 sec count. Pillar press waist high engage 4 rounds of 15 sec hold / 5 sec rest

Mary: Dauber led yoga stretch sequence.
Announcements:
T-Claps (Recognition):
Prayer:

2,000 Rep Dora, Sheepdog Style

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FNGs:N/A
Warm Up: Mosey around the parking lot and circle up. Started with side straddle hops, good mornings, fozzy arm circles forward/reverse, and daisy pickers with a clap behind the back.
The Workout: Partner up for Dora: 100 squats, 200 merkins, 300 LBCs, 400 jump ropes (normal for most, fancy Double Dutch if you’re Gump!)

Mosey to the back for the kickboxing that was mentioned in the pre blast

Surprise another Dora! 100 chair kicks, 200 back kicks, 300 front kicks, 400 jab cross combos

Mary: About 4 minutes of embrace the suck holding plank and doing variations including 1 arm up and repeated up/down chill cut
Announcements: Signup to mulch in Holly Springs, reach out to Breach for opportunities to support Veterans
T-Claps (Recognition): Pikachu running 5 miles to get to Sheepdog, doing EC, and  running home after the beatdown
Prayer: Martini and his family, others that have lost loved ones recently, friends and family that are sick

These Stones are Different!

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YHC had pre-blasted the possibility of a field trip plus with RUNE going on, I knew this would play well into the pax need for miles as well. YHC ran into Emeril and Vasoline during EC and they made an audible to go ahead and head over to Cletus. Emeril said he needed only 1.6 miles during the workout and he would stop there.  Thank God his watch died out, otherwise Emeril would still be standing in the middle of Grigsby Ave. but YHC recorded 2.07 miles for the workout.  Mission accomplished! We even had an FNG along for the ride.  Welcome FNG Elton!

FNG’s: Welcome Elton! Respect.
Warm Up: SSH x 30, Good Mornings and Frankenstein’s.
The Workout: It was all about the mosey field trip today.  We stopped along the way down to the Bass Lake trail several times. Stop 1: 5 burpees, 10 merkins, 20 squats. Stop 2: Repeato but add also Sir Fazio Arm Circles (F/R).   Stop 3: Half the group does People’s Chair on the dugout while other half does 20 Mountain Climbers in cadence.  Switch.  Stop 4: 5 burpees, 10 merkins, 20 squats.   Continue mosey to a new and different rock pile. It’s about .8 miles from the flag to this rock pile for any future Q curiosity.  These rocks…are NOT Womble rocks!  Somehow they are all bigger and more dense, therefore heavier! YHC initially grabbed a bit smaller rock until Doc questioned the move and so I upgraded.  Accountability (or rock shaming) this is what F3 is all about… we make each other stronger!

Rocks were used in a descending ladder of 15,10, and 5 counts of the following exercises: Curls for the girls, shoulder press, rock spanks, toe taps, Tricep presses.  Each series was interrupted by 5 burpees OYO.  Finished all exercises with 30 ct. Rut Rows.  Return of rocks and mosey back up the hill toward Womble again.

Stop 5: 5 burpees, 10 merkins, 20 squats. Stop 6: two groups again. 1 group holds BTTW’s while other group did a dozen hand-release merkins.  We then moseyed back to the tennis court.

We then did a series of 1:4 ratio Jack Webb sprints across the court.  We went up to a five count and circled up for Mary.
Mary: Box Cutters And Pickle Pounders closed us out.
Announcements: Sign up genius is live for 3rd F Town of HS mulch project. Our community needs our help.
T-Claps (Recognition): FNG Elton putting in a solid first F3 appearance. Good amount of EC from Emeril, Vasoline, Yogurt, Abe, YHC, and Go-Gurt. Great to see Crablegs out there today!
Prayer: Pablo and Martini and their families in this time of grief.  Our Nation, those that are exhausted by life’s going on’s right now. Whether we know it or not, there’s a lot hanging over all our heads these days. Don’t be afraid to tell your fellow pax how you really feel or what you really need.  Just because a pax keeps posting doesn’t always mean everything’s ok.  It’s great to post, but there are more facets to life than just the first F.  Be a 2nd or 3rd F to a fellow pax.  Always an honor to lead men!

Shelter

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Solid pax of 13 for a wet, wild & moist Thunder…..

FNGs: welcome Chris Yerxa – CAPRI
Warm Up: Mosey to amphitheater, Crosby warmed up the team with some SSH & Arm Circles
The Workout: We got our dancing shoes on:

Thunder Struck – SSH during verse, Merkin on Thunder, Double Merkin Burpee on Thunder Struck

Rebel Yell – Alt Leg Homer to Marge on verse, Diamond Merkins Chorus (more more more), LBC during bridge

Imagine Dragons Thunder – DIPS, Hold Down during verse, Up on ALL the Thunders

Roxanne – Superman hold on verse, 1/2 burpee on ‘Red Light”, Merkin “Roxanne”

Music Break: PAX Cadence Count Balls to the Wall / Wall Sit PAX cadence count x 2 / PAX Cadence Count Balls to the Wall

Sally – Squat Hold and jump up over head clap on the UP

Eminem/Rihanna Love the Way You Lie – Hold BOAT with claps during Rihanna, left/righ side LBC during Eminem

Mosey to Tennis Courts (not the shelter)

Mary: Box cutters whilst wating for all the PAX to mosey from amphitheater.

In 30 x cadence “crab” heel taps, 30 x cadence American Hammers, 30 x Diamond Merkins

Announcements: John Deere, Crosby + Beth running beer mile back to PYRC

T-Claps (Recognition): good job Capri

Prayer: Various thoughts and prays for recent bereavements and unspoken for Fumunga spouse.

Not That Kind of Threesome @ KG

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YHC rolled into Kenny’s Grave a little early to get 3 miles of EC and passed Boy George on the way in who got a head start on his 3 mile EC.

Upon return, Sprinkler was waiting for us. After a quick greeting, we checked the time and with about 3 minutes to go it was just the 3 of us and none of us were planning to Q. We then devised a quick game plan and shared the Q – basically making it up along the way. Not sure what happened with who was supposed to Q but we made it work because that’s what we do.  YHC got in about 2 miles and burned close to 700 calories.  Great work HIM.

FNGs: None

Warm Up:

Sprinkler led us through a few exercises consisting of SSH, Daisy Pickers, Good Mornings, Sir Fazio Arm Circles, Seal Claps & Overhead Claps.

The Workout:

We decided on a modified 4 corners workout around the rec center starting with a rock exercise. We then proceeded to the next corner and took turns choosing an exercise at each stop. Against YHC’s better judgment we took the rocks with us for one of the rounds; a mistake we chose not to repeat. After 4 rounds and 16 different exercises, it was time for…

Mary:

LBC’s / Reverse LBC’s / Homer to Marge / Low Slow Flutter / Have a Nice Day!

Announcements:

New AO @ Fleming Loop starting tomorrow?

T-Claps (Recognition): Way to step up and help lead, HIM!

Prayer:

Boy George heading to Ohio with the family for a week

Sprinkler’s coworker having shoulder surgery

Soldier in Norm’s Battalion who committed suicide – the funeral is today in New Bern

Better late than never?

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Apologies for the lateness of this BB but hopefully late is better than never. We had a good start to the week at Mutiny/ Red October and it was YHC’s honor to lead for Fedex who had to be at work early. Thanks for the honor to lead and I hope those who were there got their money’s worth.

EC: Norm – all alone… *sigh*

FNGs: None

Warm Up:

Courtesy of Fram…
SSH x 20
IW x 20
Hillbillies x 20
Toy Soldiers x 10
Daisy Pickers x 10
Sir Fazio Arm Circles – x 10 forward/ x 10 reverse

The Workout:

Partnering up was easy with 4 of us so once we chose our partners, the beatdown commenced…
P1 runs while P2 does exercise – P2 catches up to P1 and switch – first partner to finish does 2nd set of exercise – each partner does 2 sets

Between laps: 20 each of dips/ derkins/ Irkins

Lap 1: 20 Merkins (single count)
20 x irkins/ dips/ derkins
Lap 2: 15 squat jumps
15 x irkins/ dips/ derkins
Lap 3: 10 crab cakes (5/ leg)
10 x irkins/ dips/ derkins
Lap 4: 10 WW2’s
10 x irkins/ dips/ derkins
Lap 5: 10 Carolina Dry Docks
10 x irkins/ dips/ derkins

Mary:

Mary: Yoga stretches with Dauber

Announcements:

Martinis mom’s funeral today at 11am
Rune

Prayer requests

T-Claps (Recognition):

Red October Q was Dauber who was joined by Gump and Fram.

Prayer:

Covid/ front line workers/ riots
Fram had to put their dog down

Racing the Rain

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PAX:

FNGs:n/a
Warm Up: In the front lot: SSH, Daisy Pickers, Frankenstein, Hip circles (gotta limber up those hips!), Windmills.

The Workout:

10 merkins then movement approximately 50 meters for 10 lcbs repeat until all movements complete.

Movements: A Skips, B Skips, Karaoke, Karaoke, Side Skips, Side Skips, High Knees, Butt Kicks

Mosey to the back parking lot.

Runner stretches before next round.

10 squats then movement approximately 50 meters for 10 big boy sit-ups repeat until all movements complete.

Movements: A Skips, B Skips, Karaoke, Karaoke, Side Skips, Side Skips, High Knees, Butt Kicks

Mosey to the track

Main event: 1 mile of laps: 400 meter run, 10 hurpees, 100m jog, 300m run, 10 hurpees, 200 m jog, 200m run, 10 hurpees, 300m jog, 100m run, 10 hurpees

Grab some fence: 10 x Single Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Double Tiger Claws 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Triple Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings

The rain started to join the PAX, perfect time for trying to run faster than falling water.

5 x Accelerators. 60 meters on the track, 3 sets of cones. 1st Cone to 2nd Cone, 50% effort (head down to gather speed), 2nd cone to 3rd cone 70% effort (head up, looking at next cone), final cone to finish line – 90% effort (strong form, pump those arms!)

Mary: Grab some more fence: 10 x Single Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Double Tiger Claws 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Triple Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings
Announcements: n/a
T-Claps (Recognition): n/a
Prayer: Prayer for the world’s unrest

Saucy at Purple Cobra!

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FNGs: None

Warm Up: Ran over to Planet Fitness parking lot for some Sir Fozio-Arm Circles, Seal Claps, Overhead Seal Claps, Windmills, Good mornings, Imperial Walkers and Hillbillies.

The Workout:

Round 1: 4 corners and another set!  Pax moseyed to each corner to perform 20 Merkins, then Durkins, Diamond Merkins, and Hand ReleaseMerkins and then a final 20 Merkins. Totaled 100

Round 2: Pax moseyed to the bottom of Lassiter Road to perform backward crab walks up the hill, half way up flipped over for bear crawls to the stop sign on Matthews for 20 squats. Rinse and repeated for 3 sets

Round 3: Pax headed to the back of the strip mall arena area with rocks in hand for People’s Chair with Curls for the girls, isometric curl holds, front and side raises all for a 30 count. Pax then performed overhead rock alternating lunges to the rock pile and back.

Round 4: it’s no Foghorn Q without Merkins and ….Dips. We moseyed over to the front of HT for 3 rounds of dips.

 

Mary: Pots was requesting the colonoscopy prep which works on the hip flexors, Bridge Exercises, Superman exercises and American Hammers to finish the morning off.

Announcements: Pablo’s anniversary Q at Disney.

T-Claps (Recognition): Dahmer and Mookie for EC

Prayer: Martini and his family as well as Pablo with respect to passing of family members.

 

Honor to lead and hope you enjoyed the tour. Great work men!

A double Dora with a little bit more

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YHC ran from home this morning for EC. With Rune going on and not sure who had the Q, I figured getting 2 miles before and after the workout would help make sure I hit my goal for the week. Took a detour to get a bit extra mileage and did a quick 30 second sprint on a Strava segment, which I immediately regretted doing thanks to the dew point of 72. Finished with a short walk/jog to the AO to see Sprinkler’s truck, but no-one else. Asked if he had the Q, but he didn’t. We waited a few minutes until go time and I decided to lead this morning.
EC: Boy George
FNGs: None
Warm Up: Took a quick lap around the parking lot to give me a few minutes to figure out a workout. We lined up for these exercises:
Side straddle hops – 20 IC
Windmills – 10 IC
Sir Fazio arm circles – 10 IC forward, 10 IC reverse
Seal Claps – 10 IC
Overhead Claps – 10 IC
Imperial Walkers / Hillbillies – 10 IC each
The Workout: There are a few go-to workouts that a PAX should always have ready in their arsenal if they are called on to lead at the last minute. DORA is one of those. Settled on doing a combined 100 merkins, 200 squats, and 300 LBCs, one PAX does as many reps of whatever exercise while the other PAX runs ~0.1 mile loop around the parking lot. For the most part, we matched our reps almost exactly, doing 20-30 of 2 different exercises each round (merkins+squats until we reached 100 merkins, then merkins+LBCs, then a few rounds of 50 LBCs each).
We finished up and I checked my watch – that only took 13 minutes!! After a few seconds of thinking, decided to keep it simple and rinse and repeat. 2nd time around we were a bit slower, but t-claps to Sprinkler for knocking out 55 LBCs and then 50 more in less than a minute each round.
We were now around 33 minutes and had a little over 1.5 miles. I know the big loop at The Nest is around 0.4 miles, so we did a bit of running together. We stopped at each of the 4 corners to do even more reps – 10 merkins, 20 squats and 30 LBCs. After 2 corners we were sick of those, so YHC called an audible – stop 3 was 10 Carolina Dry Docks, 20 forward lunges, and 15 low slow flutter in cadence, stop 4 was also 10 C.D.D., 20 reverse lunges, and 15 Freddie Mercury’s in cadence. Jogged back to the parking lot and we were both smoked, so naturally we finished with 5 burpees.
Mary: None
Announcements: Rune going strong
T-Claps (Recognition): Sprinkler for pushing the rock today
Prayer: Prayers for everyone affected by the big issues going on in our world currently – covid, protest, etc. For our local/state/federal gov’t to be good leaders and make wise decisions. For PAX who have recently lost family members. For PAX who have financial struggles due to job loss.

I hadn’t planned on taking the Q today, but am glad I did. I always feel like I push myself harder when I do. Honored for the opportunity to lead today.