Jump

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YHC with the opportunity to post and Q and Thunder for the first time. Not sure what the theme is anymore, is it running, no running, some running? So i figure I’d bring them no running today, because who runs anyway. YHC dug out the shovel flag waited for the Pax to show up. Good crowd, couple surprises. Crosby either posted because he heard I was Qing, wanted to no running, or is building his strength for his marathon training.

FNGs: None
Warm Up: SSH x25, Arm Circles, Overhead claps, Seal claps, SSH x 25. Introduced the workout exercises of head release merkins, Imperial Squats, and WWII’s
The Workout: Tabata style 45 seconds on, 15 seconds rest. Start with 8 reps of hand release merkins, 8 reps of Imperial Squats, and 8 WWIIs. If you make it in 45 seconds add 2 reps, if you don’t subtract 2 reps from each. Go for 20 minutes of 45 seconds on, 15 seconds rest
On the Tennis courts Burpee broad jump across the courts and bear crawl back. 2 sets
“Jump” by Van Halen was then brought out. Pax hold squat and when they say jump do a Star Jump
Mary: Homer to marge in the correct cadence. Plank hold with exercises: Peter Parker, Parker Peter, Mountain climbers
Announcements: A couple CSAUPs coming up. Oakwood 24, Christmas party
T-Claps (Recognition):
Prayer: 187 and Tracy, Noah’s Arc, Families at Thanksgiving and Holidays

Too Foggy… I Need Some Light Up in Here!

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Post-Thanksgiving workout brought to you by YHC. Pre-Blast offered almost no miles during the workout. During EC, YHC toured downtown with a few PAX sightings near the Underworld and had a good idea of where we would go during the workout today. However, as YHC was in a hurry back to Womble cutting my planned route short to take care of serious emergency business in the restroom, the fog started thickening. A change of plans was pending…

FNG’s: not today
Warm Up: SSH x 50, Good Mornings x12, Moroccan Night Clubs x13, Frankenstein’s x14,  Daisy Pickers x 15. We also included 5 burpees for late Pax.
The Workout: Moseyed to the tennis courts for what would become some Jack Webb 11’s. Pax completed ascending ladder of 1:3 ratio Jack Webb’s and ran to other end of the court for ascending ladder of squat jumps. With 11 completed at both ends, Pax were instructed to grab some fence for some fence squats.  We did 50. The original plan changed here as we opted not to mosey into the darkness but rather spend some time under the light of the picnic shelter.  All Pax assumed People’s Chair on the Wall while each took a turn doing a picnic table typewriter crawl to the end to start doing AMRAP LSF’s. Then the next Pax would go. Once all Pax were done, we brought it back to the wall in the same fashion one by one. The next series of this was similar except that all Pax would leave and return to the wall after doing an ascending ladder of merkins up to 5 and back down again on each table. All other Pax held People’s Chair. Next, we did a 15 ct. each pax BTTW.

Moving over to the tables again we did 3 rounds of 10 Bulgarian single leg squats each leg and 30 dips. For our final move we held high plank while doing 20 IC Mule Kicks to get the glutes firing some more. We took a recovery. We then repeated but brought our count down to 10 IC.
Mary: To the tennis court for 30 IC LBC, 15 Box Cutters, 30 Homer2Marge, and 15 Pickle Pounders.
Announcements: CSAUPS coming up. Check Slack. Christmas gathering 2ndF on Dec. 17th.
T-Claps (Recognition): Abe has been stepping up to Q various sites frequently. Good work brother!
Prayer: FloJoe and family hitting the road in the 5Th Wheel in January to do contract work/travel. Those hurting during COVID and quarantining etc. My M having surgery Dec. 21st.

Gotta Finish what you Start

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Day before Thanksgiving… the goal was to “empty the tank” as Yogurt says in order to make room for the next day’s goodies. YHC tweaked his knee a few days ago, so I wasn’t sure what “empty the tank” would be. After running some EC, YHC decided he would be good to go with the original plan. The plan would consist of some meat and potatoes of what a TBD workout typically offers.

FNG’s: None
Warm Up: SSH x 60, 12 counts of Sir Fazio Arm Circles F/R, Hillbillies, Squat Seal Claps, bent over over head Claps, Good Mornings. Shoulder Taps x 40.
The Workout: Moseyed to the ball field path where a deer was spotted. Started with 5 burpees then mosey to dugout for a 50 ct. People’s Chair. Back to start. 10 Burpees, Dugouts for 40 ct. Balls to the Wall. Back for 15 burpees and then 30 ct. People’s Chair. Finished with 20 burpees and a mosey for 20 ct. Balls to the Wall. To the rock pile we go.  Next Thang was a rock pile exercise circle with all Pax taking turns calling 25 ct. exercises. During this time, 1 Pax would take off to do a circle around the large lot with a back peddle run, side shuffle, sprint, and Bear Crawl. Exercises were: Curls for the Girls 2 rounds, Shoulder Press, Rock Burpees, Squats, Toe touches, Tricep Press x 2, Wonderbras, Bus Drivers, Midget Cookie Pouch, American Hammers, Rock Merkins, Ground Pounders, Rut Rows.
Mary: LSF x 30, LBC x 25, WW1x 20, H2M x15, Box Cutters x10, Absolutions x5.
Announcements: CSAUPS on deck… check Slack.
T-Claps (Recognition): Moped for getting back out in the Gloom.
Prayer: My M, 187 and his M, travel and safety mercies over the holiday. YHC took us out. So thankful for my F3 brothers and the friendship and accountability. Great work today!

Thankful for Burpees?

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FNGs: none
Warm Up: Jog around the soccer field. Getting back to start, 1 PAX was late parking his brand new shiny pickup, so 5 burpees OYO were called. Then we got to SSH x20, Wind Mill x10, Bat Wings (Fozio arm circles forwards and backwards, seal claps and overhead claps all x20)
The Workout: Thing 1: 7 of diamonds (an exercise at each of the four corners of the baseball field, each round increasing by 7). The gates between the fields were locked, so we ended up running a bit further than planned. Ended up getting a little over 2 miles total. Rounds went like this:
Round 1: 7 burpees (total of 28 burpees all around)
Round 2: 14 WWIIs (56 total)
Round 3: 21 squats IC (84 total, half were standard and half were narrow)
PAX did a good job picking up the six along the way. Time was running out, so it was back to the parking lot for a bit of Thing 2.
Thing 2: Ascending Curb Crawls: PAX started on one side and bear crawled to the other, where they performed 1 derkin. Bear crawl back, 2 derkins. Repeat two more times with 3 derkins and 4 derkins respectively. Mosey the short distance back to start.
Mary: Not necessarily a Mary exercise, but we did 20 more Fozio arm circles (forward and backward), which felt great after bear crawls. 20 American Hammers finished things up.
Announcements: Frosty CSAUP 12/5, Beer Ruck 12/12, F3 Christmas Party 12/17
T-Claps (Recognition): Everyone for picking up the six.
Prayer: Quiver and his family, Quiver’s friend and his wife, 187 and fanny pack and their families, Flo Joe and his family traveling.
Moleskin: PAX were asked to think of something that they are thankful for on this day of Thanks. Family, faith and the brotherhood of F3 were all mentioned. This year has been a particularly difficult year, one that has probably affected everyone in one way or another. Even in the gloomiest of times, it’s important to take time and reflect on the things that we can still be thankful for. Keep your head up.

Need Help Getting It Up There?

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A cold morning on the yard featuring various coupons from YHC and the PAX. YHC identified one coupon in particular that PAX may need assistance of teamwork. Directions were, Help each other get it up if needed.” Many comments followed as expected. A great day on the Yard!

FNG’s: no
Warm Up: Mosey to the back of clubhouse where 5 cones were placed. All PAX do SSH AMRAP while each Pax goes to each cone for a burpee and continues the run to the end and finish with SSH. Next round Repeato back down the cones stopping at each cone for a squat jump. PAX at ends would do Arm Circles. Repeato once more and PAX at ends would do Hillbillies. Finished with 25 IC Mountain Climbers.
The Workout: Workout was a 1:15 Tabata with 15 second rest at each station. Stations were: heavy bag drag, Tire Flip with tire merkin, dumbbell thrusters, kettlebell deadlift,  kettlebell halos, bench press with the 75 lb. piece of railroad ( I provided the heavy bag bench today… luxury item on the Yard), kettlebell Swings, and Bag O Wrenches Curl. PAX got through about 3 rotations of each.
Mary: Back to the cones. 25 LSF IC, bear crawl to next cone, 15 WW1’s, bear crawl to next cone, 25 Dying Cockroach, bear crawl to next cone, 15 LBC IC.
Announcements: CSAUP Ruck style on Dec.  5th, CSAUP Beer Style on Dec. 12th.
T-Claps (Recognition): The Pax for helping YHC get the gear back to the car.
Prayer: My M Courtney, surgery on Dec. 20th. Sprinkler co-worker and his loss of his mother. YHC took us out.

Awesome Sauce at the Trot with Co-Qs

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FNGs: None
Warm Up:  Run around tennis courts and headed to snack shack.  25 SSH, remaining exercises 10cc including sir fazio, good am, seal claps, overhead claps. bent over claps, daisy pickers
The Workout:  moxies to small hill for sevens (Star jumps at bottom, LBCs at top) – always good to feel the dew in 30’s deg weather; mosey to snack shack for 3 sets of 7 count BTTW and 7 count people’s chair counted by all PAX; mosey to wall for leg-ups (10 each leg) OYO.  Mosey to drive and commenced some gate openers, lunges, and karaoke up the hill.  Mosey to rock pile.  YHC said medium but I inadvertently grabbed a rather large rock.  No sharing.  Executed the following 10 count or 10cc exercises:  rut rows, curls, tricep curls, ground pounders, plank taps/slaps, toe taps, from our 6, WW IIs, chest press…returned rocks.  Handed over Q reigns for more awesome sauce to be delivered up by Sprinkler as YHC had to get to an early appointment.  Thank you Sprinkler for stepping in…
Mary:  Go back to the tennis courts. At each white line, 5 merkins (total 30); bear crawl in between lines; 5 squats (total 30) with lunge walk in between.  Same with burpees and last line movement – added plank jacks.  Popcorn exercises.
Announcements:  Rucks coming up (see Socials); F3 Christmas party with BBQ contest (let’s represent FV PAX)
T-Claps (Recognition):  Sprinkler for helping with Q
Prayer:  187 and Fanny pack’s wife.  Those with no family at holidays and no food.  Folks traveling for the holidays.  Sprinkler took the PAX out.

Honored to lead.  – Dauber

 

Making History at The Nest

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It was a nice cool morning for a Pre-Thanksgiving beat down. 4 PAX celebrated appropriately however we missed Martini who had planned to Q but had a last-minute situation come up.

It was good to have B-I-N-G-O make his first appearance at The Nest and the return of Yosemite after several months out due to injury.

YHC “borrowed” the idea for this workout from another region with some modifications to make it work for us. Thanks for the opportunity to lead you HIM – it is a true honor.

FNGs: None

Warm Up:

Quick Mosey around the track and upon return, YHC issued the disclaimer for B-I-N-G-O along with the mission statement.

Moroccan Night Club x 16 IC
Side Straddle Hops x 21 IC
Windmills x 16 IC
LBCs x 21 IC
Daisy Pickers x 16 IC

The Workout:

We completed the following exercises at each corner of the perimeter of the park for a total of 3 laps…

  • Plank Jacks x 16 IC
  • Iron Hulk (Jack Webb 1:4) x 21 IC
  • Lt. Dans x 16 IC
  • Gorilla Humpers x 21 IC
  • Reverse LBC’s x 16 IC
  • Imperial Squat Walkers x 21 IC
  • Merkins x 16 IC
  • Singlet Merkins x 21 IC
  • Last lap was PAX choice at each corner (alternating rep count at 16 and 21)

Mosey back to the shovel flag…

Mary:

LBC’s x 21 IC
Freddie Mercuries x 16 IC
Hello Dollies x 21 IC
American Hammers x 16 IC

The pre-Thanksgiving workout featured the spelling of the word PILGRIMS and the rep counts honored the year of the first Thanksgiving celebration between the pilgrims and the Native Americans – 1621.

YHC neglected to do name-o-rama but instead went around the circle and each PAX shared something they were thankful for, which included families, F3 brothers, health, and God’s grace.

Announcements:

  • Frosty CSAUP Sat., Dec. 5th – see Slack/FB for details
  • Good work @ Mama’s house spreading gravel
  • Stay tuned for YHC’s week of birthday Q’s next week…

T-Claps (Recognition):

  • Welcome B-I-N-G-O to his first post @ The Nest
  • Welcome back Yosemite from an extended injury absence

Prayer:

  • Thankful for many blessings
  • Those who have COVID – Martini’s family getting tested due to proximity with someone who was positive
  • YHC had someone in my National Guard Battalion who committed suicide. Prayers for the family and the unit are appreciated.

Didn’t we do this last week?

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EC: 500 swings – Dawgpound, Emeril, YHC; Run – Redenbacher, Emeril

FNGs: Not today
Warm Up:

SSH – was supposed to be x10 IC but we went to 40 while we waited for Pablo to get one in after arriving a little late. He took his time.

5x Burpees OYO for the late arrival
Hips in a barrel
Foot trace
Single leg hinge
The Workout:

Pyramid Building – start with one exercise, go through each round with the right arm followed by left. After each right side 30s chillcut plank, after each left 30s low plank hold. Add an exercise each round until all are added, then repeat once more and then we made it to one round on the way down before we were out of time.

Turkish Getup x1

Overhead squat x10

Upright row x10

Uppercut x10

Bow Draw x10

Death March x10

Mary:

Bobby Boucher was asked if he wanted more merkins or more squats. He said he could always use more merkins so we did Sally with merkins.

Freddy Mercury x20 IC

Low Slow Flutter x20 IC

American Hammer x10 IC – mace optional
Announcements:

Upcoming ruck events. Christmas party.
T-Claps (Recognition):

Bobby Boucher for getting after it in these first few weeks. Great work!

Steamboat for posting without Wiggly while Wiggly works his way off the IR. Impressive for an 18 year old!
Prayer:

187 & Tracey.

More Pearl Shenanigans

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String of PearlsI really need to make sure to write these day of!
FNGs: none
Warm Up: SSH / Windmills / Good Mornings
The Workout: YHC has been digging the string-of-pearls concept in several of his recent Qs at Womble. Keeps the heart rate up and keeps things interesting. So we went for a jog. Stops were preplanned along the way, but YHC lost track right off the bat. It went something like this (15 count for all): narrow squat, Merkin, tempo squat, WWIIs, Diamond Urkins, bear crawl up the hill on the greenway, hand release Merkins, jumping lunge squat, negative pullups
Stopped by the picnic shelter on the way back for 40 count people’s chair / 40 count balls to the wall, urkins/durkins/dips. Mosied up to the concession area for a repeat of people’s chair/balls to the wall and urkins/durkins/dips. Then tennis courts for Mary.
Mary: Yes.
T-Claps (Recognition): Doc for putting in a solid effort.

Purple Cobra BB

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FNGs: None
Warm Up:

SSH – IC – 20
Imperials – IC – 10
Indian Run to back of Teeter
Mountain Climbers – IC

The Workout:

partnered up/group (TBD Size)
PAX 1) handwalk BTTW while Pax 2) Nipplers; switch
PAX 1) handwalk BTTW while Pax 2) Shoulder Taps; switch
PAX 1) handwalk BTTW while Pax 2) Catalina wine maker; switch
Indian Run to hill by Town Hall
partnered up/group (TBD Size)
PAX 1) Start at bottom bearcrawl up Pax 2) Run to top start Star Jumps; switch
PAX 1) Start at bottom backwards crabwalk Pax 2) Run to top start Monkey Humpers; switch
Indian Run to GoodWill
PAX 1) Squats Pax 2) Duckwalk to curb and back; switch (2-3 rounds time pending)

Mary: Ab work
Announcements: None
T-Claps (Recognition):None
Prayer: 187’s wife Tracey surgery Dec 4th, Fannypack’s M, PAX traveling, Military