You Checked this Place for Fire Ant Hills, Right???

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PAX: , , , , , ,

YHC’s eyes opened for some reason at 03:57 this morning. I don’t normally EC but it’s something I want to start adding to my game. I’m awake anyway, so why not today? A great morning for a workout at “the Dog”!

YHC pulled up, strapped on the headlamp and to my surprise another guy gets out of his car and says, “Hey, I’m the new guy. Todd invited me…good to see you.” An FNG…in all this COVID madness…and he’s here for EC! Way to go EHing Norm. Now Norm is usually like clockwork when it comes to EC, so YHC was surprised he didn’t join FNG and I for the EC.  After a few neighborhood loops we also caught up to Forceps. That’s 3 for EC today. A solid start.

EC: Fanny Pack, Forceps, Tool Time

FNG’s: Welcome Tool Time!
Warm Up: After mandatory disclaimers, we mosey to the back of the school and circled up for SSH x 30, and 10 count of Good Mornings, Seal Claps, Overhead Claps, Sir Fazios, and Frankensteins.
The Workout: Indian run around the school.  YHC had promised in pre-blast that I’d be doing something I’ve never done at Sheepdog before. Being a man of my word, we moseyed to the very dark soccer fields and called for 5 pax to bear crawl all the way to the tree line. One pax said, “ALL the way to the tree line?”  The role of the other 2 pax was to lunge walk to the treeline. When a bear crawling pax could go no further, he would shout for help, say I’m done, tap out, or as Dovetail did call out, “medic!” The lunge walker would then take over the bear crawl in true “pick up the six” fashion. Sometimes in life, we need others to take over the bear crawl for us, but we have to communicate and shout out for that help. Once we got to the treeline, we repeated this procedure on the return. At one point, Forceps asks, “did you scope this out for fire ants first?” YHC actually did s little recon two days ago to make sure it was mostly clear. Told Forceps that, he says, “well, they build those hills fast!” Now done with a couple pax a little pushed that I Q’d that Thang, we moseyed behind the school for a round of 7’s.

7’s were hand release merkins on my down and star jumps on my up.

To the wall. Each pax did a 10 count for People’s Chair the 5 burpees OYO. Repeato. We then performed BTTW for a 5 count from all pax followed by 5 burpees OYO.

Each pax took turns running a lap around the track while the rest of the men did AMRAP sets of: Dips, Irkins, Step Ups, Pistol Squats, and Dirkins.
Mary: 15 counts of Box Cutters, Dying Cockroach, H2M, and Pickle Pounders. Dovetail took over with a Wing-Chun punch ring of Fire for the last 3 minutes while talking about the importance of awareness and mindfulness, not only for personal safety, but for those who seek our help and attention (ie. our families and kids who many of us are around much more lately). Good words brother! Have a nice day!
Announcements: Check Slack.  Stay safe! Take care of Eachother. Ask for help if you need it… don’t “bear crawl it” on your own!
T-Claps (Recognition): FNG Tool Time getting after it this morning with the post +EC…brave soul!
Prayer: Our nation right now, those that are sick. Our brother Martini who had to have a COVID test done. Wives and families who need to adapt to a new normal of being together… ALL the time…with both work and play! Honor to lead men.

Does a bear crawl in the Morning Wood(creek)?

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PAX: , ,

3 PAX came out to support my VQ at Woodcreek pop-up AO, “Morning Wood.” Thanks for the support, U.T.I. and Nemo!

Rain stopped just in time for a nice jog from the house over to the Woodcreek clubhouse. Showed up around 5:45 to scout the scenery – no PAX yet but U.T.I.’s car was in the parking lot and he’d already planted the flag and headed out for EC. U.T.I. returned a few minutes later and we scoped things out while we waited for additional PAX. Right as we approached our start time, it was looking like this might be a 2-man show, when out of the gloom comes Nemo. Quick little mosey into the parking lot and we fired things up.

EC: U.T.I

FNGs: None

Warm Up:

SSH, Sir Fazio Arm Circles (F/B), Seal Claps, Overhead Claps, Imperial Walkers, Hillbillies

The Workout:

PAX took a mosey from the Woodcreek clubhouse down near the natural area on Lockley hill. PAX completed hill repeats as follows:

  • Long bear crawl from bottom to top of the hill
  • 10 star jumps
  • Run back to bottom of the hill
  • 10 squats on YHC count
  • PAX repeated this 3 times and took turns counting off cadence. Lunges were provided as an alternative uphill if a break was needed from bear crawling.
  • Karaokes up the hill, 10 merkins, Karaokes down the hill, 10 mountain climbers

Once we’d done our best to ensure we made a neighborhood Facebook post by doing all of these bear crawls on the sidewalk, we headed back up to the clubhouse for some work on the brick walls.

  • People’s chair – PAX counted off to 20 in round-robin order
  • Held People’s chair and completed 20 seal claps, 20 overhead claps
  • BTTW – each PAX counted off to 5 x2

PAX headed back over to the parking lot for some typewriter action on the curb followed by a series of Urkins, Derkins, and Dips.

Mary:

Low Slow Flutter, Box Cutters, Homer to Marge, Plank Holds, Pickle Pounders (Kosher Special), LBCs, Have a Nice Day

Announcements:

  • 3rd F opportunity this weekend – Playset build for my cousin Nikki and her kids is on for 8am start Saturday in Wendell. Have 3 HCs right now, others are welcome to join! We’ll keep social distancing in play as much as possible, wear gloves, etc. This is going to be perfect timing for these kids to get out and play with school out and spring right around the corner.
  • UTI mentioned that Dumbo has additional 3rd F opportunity at the food pantry this weekend. Reach out to Dumbo for more details.
  • Good mumblechatter around reaching out to our F3 brothers that we haven’t seen in a while, checking on everyone during these times where we’re all facing changes in daily routines, stressful times at work, limited interaction, etc.

T-Claps (Recognition): Thanks to U.T.I. and Nemo for coming out to support my VQ. It was an honor to lead!

Prayer: YHC took us out. Praying for strength and comfort to all affected by COVID-19, those who have lost jobs or had shifts/hours cut, etc.

So about that deck of cards…

/in /QIC:
PAX: , , , , ,

FNGs: BB
Warm Up: Mosi around parking lot, circled up for 25x SSH IC, 10 Daisy Pickers IC, 10 Windmills IC
The Workout: 52 Card deck that was stacked + 2 Uno Draw 4 cards to spice things up.

Clubs = marionnettes/WWI’s/reverse LBC’s, LBC’s

Spades = squats

Diamonds = dips

Hearts = merkins

Draw 4 = all 4 exercises 4x

Joker = 11 delegated exercises
Mary: She was there the whole time and then we went for another Mosi around the baseball fields.
Announcements: 16 – Bit is hosting a virtual AO on Facebook Live.
T-Claps (Recognition):
Prayer: Finkle led prayer, Yosemite (job prospects), COVID-19 stuff, Finkle (Uncle with pneumonia, cousin with fever and flu-symptoms…both out of state)

Fogging morning miles

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Had 10 show up at various times to get miles in at R4TJ. Skidmark, Pickachu, Cupid, and Lipstick got started at 5 (10 miles). Coal Ash, Nemo, and Valdez got started at 5:30 am (6 miles) although Valdese had to cut it short. And Dumbo, Dawgpound, and Pablo got started at 6 am (5 miles).

FNGs: None

Warm Up: SSHs, Frankensteins, Butt Kickers

The Workout: Had 3 seperate groups going different routes and mileages. I set the course for those starting at the normal time (Nemo, Valdez, myself). Route: Ting > Milpass > Amacord > Bikram > Jones Park > Holly Springs Rd > Bass Lake Rd > Earp > Raleigh > Library Hill > W. Elm > Avent Ferry > Earp > Main Street > Ting (5.8 miles).

Mary: None

Announcements: Only Nemo and I for our version of COT. See Slack and FAcebook. Keep up to date with Covid-19 directives.

T-Claps (Recognition): All runners braving the fog.

Prayer: Society.

How to Catch A Leprechaun

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Are you afraid to leave your house?  Is it because of Leprechaun’s?  If so hopefully today’s workout has you better prepared for your battle against the Leprechauns.

EC: Dawgpound, Emeril, Buford, Pablo
FNGs: Nope but if we did they would have been name Leprechaun
Warm Up:

Took a jog to the GCF parking lot.  We then circled up there for the following:

50 Side Straddle Hops — This was to get your heart up as if the Leprechaun from the movie .. “The Leprechaun” was chasing you.  You know the movie that had Jennifer Aniston in it before friends.

Good Mornings
Bat Wing
Randies

The Workout:

Start by working on our quickness.  Quick feet up the one curb.  Followed by a shuffle to the left to Good will.  Keep your eyes ahead.  Don’t let that Leprechaun out of your site.  Quick feet down the GCF curb.  Shuffle to the right keeping your eyes ahead.

Moseyed to the tiny hill by Dunkin Donuts.

Here we practice the far away pounce.  Broad Jump and then crawl bear back to where you started.  Increase the broad jumps by one until we did 5.  After the broad jumps always crawl bear back to where you started.

Mosey to the dock stations.

Here we practice the quick pounce.  Get into a Childs pose but be on your toes.  Lunge forward with one leg.  Bring that arm up.  Lunge forward with the other leg.  Repeat for 10 reps each leg.

Next we moseyed to the bank.  The Leprechaun’s love gold so we did some ATMs.  10 Alternating Shoulder Taps, 10 Tempo Merkins 10 Merkins.

We then took a trip back to the flag.  We then walked like a Leprechaun (Duck Walk) and when someone shouted pick up the gold we did a burpee from the duck walk.

We then repeated the circuit.  Though after the broad jumps we did 5 Monkey humpers to show the Leprechaun who is boss.  After the quick pounces we do squat hold where each pax counted to 1o.  We followed that with Balls to the Wall.

Mary:

Bridge with our shoulder off of the ground
Extended Toe Touches
LBCs
Floor Wipers
Homer to Marge

Announcements:

Stay Safe everyone.
Running from Womble for all those that trained.

T-Claps (Recognition):
Prayer:

All first responders
Leaders
Everyone that is part of the Health Community

Coincidence? I think not

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FNGs:  None.

YHC woke up at 4:45 am to the pounding of rain and a pounding headache.  Why did I volunteer to Q Tiger Blood?  Crap, Deadbolt dropped a HC on FB.  I have to go.  I gave my word.  With the rain, I opted for the tri shorts.  I thought they would be perfect for the anticipated moistness.  At least it was 60 degrees out.  Fog was not as bad as it was yesterday.  It had been a long time since I posted 7 days in a row – could be the first time come to think of it.  Cool.  I pulled in to Holly Grove Middle and smiled when I saw Deadbolt and Mookie.  I also saw two additional cars and was greeted by two females as I got out of my car.  They were friendly.  I planted the shovel flag and greeted the PAX.  I may have mentioned let’s go get some coffee and then noticed the rain had stopped.  Coincidence?  I think not.  Clock struck 5:30 am and we were off.

Warm Up:  A nice jog around the parking lot.  Legs were stiff from some lunges we executed yesterday.  I also got dry needled in both hips yesterday.  I had this appointment on the books in preparation for the run at Wrightsville.  I did not want to cancel – helping support our local businesses.  It always feels better after dry needling – highly recommend this treatment for some achy/soreness.  Circled up for the following exercises:  20 SSH, 10 sir Fazio arm circles (F, B), Daisy pickers, seal claps, overhead claps, Don Quixote, and Hillbillies.  During our warmup, a Holly Springs police car drove in and circled around us.  Did someone call them about a group of men coming together in the gloom?  Doubtful.  We thank these men and women for keeping us safe each and every day.  We waved to the officer as we ran by him/her on the way to the track.

The Workout:  Having a senior moment, I do not know “exactly” what we did or the order that played out, but I will tell you, we did a lot of “stuff” and kept moving throughout.  I reached out to U.T.I. And Yogurt for some running ideas.  I am no longer a runner.  Extra weight, thousands of miles on these knees, lots of excuses I know.  But I did not want to disappoint the PAX.  I dove in the F3 exicon and found some ideas with runs and using a track.  Here’s how it happened:  got on the track and began bear crawls.  Gloves got nice and wet.  From there a nice jog down the track.  On the straight (halfway), executed 10 merkins.  More running to the turn; 10 squats.  More running again.  This happened repeatedly running and then stopping to execute some exercises.  At one point we did reverse bear crawls, pickle pounders, Carolina dry docks, dips, erkins.  Decided to do one full lap at our own speed.  Circled back for the six.  Lots of good mumble chatter on the track.  Threw in some Frankensteins, lunges.  Departed the track and had PAX crab leg walk up the path to the sidewalk.  These suck.  Back on our feet and jogged to the back of a building searching for a good brick wall.  Each PAX took turns counting 10 cc as we performed BTTW and People’s Chair.  Finished with plank wall taps.  It was getting late and we moseyed to a dry spot of the ground for Mary.

Mary:  Found the covered area by the elementary school and cranked out 10 burpees OYO.  Did some leg stretching while doing various runner’s stretches.  Got on our six for the following exercises:  bridges, alternating one leg bridges, side leg lifts, side bent leg lifts, WWIIs, H2M, hello dollies,  box cutters, Freddie Mercury, and some static stretches.  Each PAX added their favorite AB exercise 20 cc:  low slow flutter and nipplers.  YHC added American Hammers but only had 10 cc left in the tank.

Announcements:  Everything is CANX.  Lots to negatively to dwell on.  Let’s be better than this.  It’s time like this  we need to elevate and do better.  It’s our time to lead.  Don’t count America out.  It all starts at home.  As husbands, as fathers, as brothers, as neighbors, etc.  Find ways to help each other.  Be kind.  Lift each other up.  Stay disciplined.  Stay hard.  Find positivity.

T-Claps (Recognition):  All PAX keeping fit, exercising when and wherever they can.  PAX doing their best for their family.

Prayer:  Unspoken, PAX injured, sick, etc.  our families.  Deadbolt shared he had a colleague, Richard, suffer a heart attack and die this week.  Young – 60 yrs old.  We prayed for him and his family.  God is in control.  We will get through this.

As we walked to our vehicles, it began to sprinkle.  Not once did the rains come during our workout.  Coincidence?  I think not.

 

An honor to lead.  -Dauber

Stairway to Eleven

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Was informed by Lipstick late last night that he may oversleep his Q at Disney, so I took the Q to ensure the “happiest place on earth” continued to run smoothly.

EC: Emeril, Pablo

Notable Absences: Dumbo

Midget Sighting: Yes (confirmed with multiple witness, but not on slack)

FNGs: None

Warm Up: Mosey around the soccer fields.  Exercises led by Emeril: Good Mornings, Cotton Pickers, Hillbillies, Imperial Walkers

The Workout: Mosey to the abyss, partner up (at a safe distance) for a Dora 1-2-3 (100 Merkins, 200 Mountain Climbers In-Cadence, 300 squats) with exercises split between partners.  Partner 1 start the exercises, partner 2 travel down the abyss and do 5 star jumps (adding 1 star jump for each additional trip down the abyss) and back up to switch with partner 1.  Wash rinse and repeat until all exercises are completed.  Mosey back to the flag for the next exercise; 11’s on the road/hill between the flag at the top and stop sign at the bottom.  Starting at the flag, run to the stop sign for monkey humpers (in cadence) and back to the flag for shoulder taps (in cadence).  Finished with no time to spare

Mary: No time

Announcements: Check Slack and FB, Running this Saturday at Womble

T-Claps (Recognition): Foghorn on the front line with all this chaos

Prayer: Q*bert (his dad has been extra salty), Dawgpound’s daughters (stuck home with dad…), First Responder, HCPs, All those affected by the Corona Virus with illness, job displacement, challenges with schedules, kids, and TP shortage.

Looking for Some Normalcy at TBD

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FNGs:  None

EC:  Deadbolt, others?

Rolled into Womble with a ton of weight in the back of my SUV, ok actually about 300lbs of iron.  Planted the flag and secretly set up the dumbbells and kettlebells at the other end of the parking lot opposite from the gathering of PAX.  Fog was thicker than pea soup.  @Deadbolt grabbed an epic picture of Old Glory.  I had a game plan in place for contingencies of 2-12 PAX showing up.  I personally was in a fog from the recent social post form the G.O.A.T. saying his goodbyes to all New England Patriots fans.  It had to come to an end at some time. I would honor him during the warmup.

 

Warm Up:  Nice and easy lap around Womble tennis courts and soccer pitch.  POTS was moving like a HSHS XC kid.  Nice speed!  Circled up in the parking lot for the following 12 count cadence exercises in honor of Tom Brady:

SSH, Seal Claps, Overhead Claps, Good am, Fozio Arm Circles (F/B), Ospreys (F/B), Daisy Pickers, Michael Phelps, Karaoke (alternating) to the opposite end of the parking lot.

The Workout:

PAX found the surprise of 7 sets of dumbbells and two Kettlebells on the sidewalk with index cards listing three exercises.  The exercises were broken down in 3-4 main areas:  legs, arms, abs and back/lats.

8lbs:  seal claps, overhead claps, straight front arm curls – palms down

10lbs:  American hammers, WWIIs, Straight arm Tricep extensions

15lbs:  Bus drivers, Tricep curls, Ground pounders

20lbs: Lunges, step-ups, 2 arm overhead squats

25lbs:  Curls for the girls, single arm lawn mowers, Upright rows

30lbs:  Goblet squats, while on your six, hold dumbbell over your chest while holding 6”, hello dollies

40lbs:  PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise

16lb KB:  Lunges, Goblet squat, midget love handles

20lbs:  thrusters, swings, halos

Two PAX with no weights – TIME Keepers – Run around the parking lot twice.

Once the PAX completed their run, the remaining PAX rotated two positions.  EachPAX member got to do each exercise card at least once while running two separate times.

After last PAX finished running, PAX helped Dauber load his car up.

Mary:  Mosey to the tennis courts for 12 counts of pickle pounders, homer to marge and box cutters.  It appeared we had an audience of some “Golden Seniors” getting their cardio on next to us under the pavilion.  Thought those three exercises brought some of the best moves from F3 to the non-indoctrined.

Announcements:  I honestly do not remember any with all of the cancellations.

T-Claps (Recognition):  All the PAX who came out for some normalcy in the fog this morning.  And special recognition to Fanny Pack for earning a free breakfast beverage (compliments of YHC) for reading yesterday’s BB and following up with my request.

Prayer:  All of our families, especially those traveling (Pumpkin Spice’s kid flying from Chicago today).  We will get through this COVID-19 stuff.

 

Honor to lead – Dauber.

Three’s Company at the Nest: No Shenanigans Needed

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PAX: , ,

FNGs:  None

Drove in early to Falcon Park in low 50 degree weather with the threat of rain looming all around FV.  I saw Norm’s truck and thanked God for someone showing up.  He wrapped up an EC run before joining me.  At this time I saw Boy George enter from the woods.  A short cut?  Unknown.  Those woods would come in handy as I soon realized I needed to adjust gross weight.  I asked Norm to began promptly at 530 if I was detained.  Luckily, I made it back in time and grabbed some Purel before leading the PAX in a warmup.

Warm Up:  Nice jog around the Falcon Park block.  PAX were in a good mood and rain was holding off.   Circled up for the following exercises:  Good AM, Don Quixote, Daisy Pickers, Hillbilly, Imperial Walkers, Sir Fazio Arm Circles, O/H claps, Seal Claps and Ospreys.  Michael Phelps.

The Workout:  Had lots of options running through my mind after I had picked up the Q from Martini the night before who needed a replacement due to work requirements.  I asked the PAX to do a modified Dora consisting of 100 Merkins, 100 LBCs, and 100 Squats.  One PAX would run around the parking lot and then we would rotate.  Norm thought I had said 100, 200, 300 and was in beast mode knocking out the exercises as we quickly determined he did a lot of reps!  Shout out to Norm!  Once the reps were completed, we moseyed to the brick wall.  Note to self:  make sure the wall is high enough for BTTW.  Executed BTTW and People’s Chair with a 20 cadence count.  Worked on some leg stretching with alternating straight and bent leg L, R.  Legs were feeling good.   Lined up at the end of the parking lot and executed bear crawls to the opposite curb.  10 erkins before heading backwards in a crab leg crawl.  Began three core exercises including hello dollies, 6 inch leg lifts and H2M in 10 cc.  On our feet for karaoke to the Right.  Toe taps for a 10 count.  Karaoke back to the Left.  Alternating Lunges back to the curb.  Mosey to the club and executed an old basketball drill jumping as high as you can 10 count on the wall.  I jumped the least high for sure.  Mosey to the curb and executed dips.  If you are still reading this, come out to TBD tomorrow and wish me ‘Happy St. Joseph’s Day’.  I will buy you a coffee/breakfast beverage at 2nd F post TBD.  Talked about proper hand placement on the curb preventing injury to the sac on the shoulder.  (saw it on you tube yesterday, has to be true).  Back to the brick wall for Carolina dry docks.  Time was running by quickly. Had PAX sprint across the parking lot to the Handicap sign.  Final exercise before Mary:  50 SSH in cadence.  Still no rain.  God is great.

Mary:  Lots of stretching.  Great mumble chatter with updates from home/home front.

Announcements:  Movie night CANCELLED (found out later in the day the theater was closing).

T-Claps (Recognition):   Both Boy George and Norm for getting out in the gloom during this difficult time with COVID-19.   Norm for EC/extra reps during Dora too.

Prayer:  Our Families.  All of us impacted by COVID-19.  Injured PAX.  Unspoken.

HAPPY ST. PATRICK’S DAY

2nd F at Panera Bread.

 

An honor to lead.  -Dauber

3/17 Prison Yard with some creative Social Seperation

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PAX: , ,

Pax of 3 braved the Wardens St Patricks Day social separation workout

Double D, Sprinkler and Warden Breach

Warm Up: Mosey around the parking lot with 22 counts of SSH, Frankensteins, Windmills and Good Mornings

The Workout: 6 Stations of work with plenty of space between

Weight Plates- Shoulder Shrugs

Battle Ropes- Waves and Slams

Kettle Bell- Swings

Med Ball- Overhead Slams/ Russian Twists

Sandbag- Groundpounders

Pain Sticks- Squats

3 rounds- 90seconds of work with 15 secs to rotate between stations.

Prayer: Keep level heads in light of all that is going on, we will get through it and how we do will be what folks remember.