Good Luck Finding a Rock

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A nasty morning for a workout. But this is what we do for ourselves and each other. Caught up with Dauber at Red October for the warm-ups and Mary before heading out on our own adventures.

FNG’s: no sir.
Warm Up: SSH x 30, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Daisy Pickers, Imperial Walkers, Hillbillies all IC x 10.
The Workout: Moseyed over to the bottom of the circle to find a rock for the upcoming routine YHC had chosen. This was to no avail as the rock pile and most of the surrounding grounds of Mutiny were simply underwater or waterlogged. This would cause a change in expected course throughout the workout. YHC eliminated a bear crawl routine toward the end because it was just too muddy and rocks…we just wouldn’t be using those during the 11’s I had planned.

We split up into twos and completed some Meet Me in the Middle 11’s around the horseshoe in the parking lot. Each end of the horseshoe had the PAX completing either 5 burpees or 5 Mountain Climbers IC before running back and meeting in the middle for the 11’s part. The 11’s consisted of standard merkins and jump squats. Each time we met in the middle we would switch directions to run to the other end. We all got a fair amount of running in.

Next up with YHC’s bear crawl idea off the table for today, the PAX completed 3 rounds of 20 reps each, step-ups, irkins, and dips. The group headed over to the wall for a 20 ct. per PAX People’s Chair, followed by a 40 ct. Prisoner squats.
Mary: Dauber led Mary. 2o ct. IC LBC’s, various static stretches, and finishing with 20 ct. Box Cutters.
Announcements: F3 TedTalk tomorrow night regarding crucial conversations. Needmore Ruck will add on roadside and parks cleanup after the ruck Sunday. Show up to give back. Q School, next Sunday the 21st at 3:00 at Womble.
T-Claps (Recognition): Beating the fartsack even after looking out the window.
Prayer: Kids going back to school today including Norm’s daughter for the first time since last March! Norm took us out. Honored to lead and glad to have a few strong PAX out there with me.

Red October for One

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PAX:

FNGs: none
Warm Up:  joined FannyPack and Mutiny PAX with SSH, Fazio Arm, Seal Claps, Overhead claps, Daisy Pickers, Imperial Walkers…
The Workout:  Multiple arm (tricep/Bicep) stretches on TRX; single leg squats; Lots of kettle bell work including swings, single arm swings, squats, rut-rows, lawn mowers, farmers carry, side lifts, lunges; on the yoga mat for stretching, planks, pigeon, leg lifts.  80s Rock kept me company
Mary:  Joined Mutiny PAX for 20c people’s chair; prisoner squats, seated leg stretching , LBCs, box cutters, have a nice day
Announcements:  Ted talks, Hilltop-Needmore Ruck/Road clean-up; Q-School – check socials
T-Claps (Recognition): Brave PAX for coming out this morning in 35 degrees, moist, foggy weather
Prayer:  Norm took us out

Honored to lead- Dauber

No Lack of Mumble Chatter at GP

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FNGs: none BUT Welcome Back Kotter:  Motor Boatin’!!!

Warm Up: SSH, Good mornings, Daisy Picker, Imperial Walker, Hillbillies, Sir Fazios, Overhead claps, Seal Claps

The Workout:

10 PAX shared in the best mumble chatter in SW Wake; Great to see @Abe (HC) @Bobby Boucher and @M4LIFE join the GP regulars of @Shredder @Gump @Forceps @K I T T Y L I T T R @Farva Lots of rocks with moseying trying to find some shelter. Boom box provided some 80s Rock. Lots of hard work in 33 deg F, wet, moist conditions with a bunch of laughs. YHC got a mouthful for sure. You had to have been there.  John Cusack from rock pile to road; lunges, overhead press, curls for girls; found our way to a shelter on moist ground – more exercises but quickly moved to a basketball court.  Rotated through multiple exercises including slap rocks, GP, toe taps, squats, rut-rows, wonder bras.  Mosey behind the school to the front and camped out under the awning for lots of rock exercises on our six.  Nipplers, chest presses, 6 inches, American hammers to name a few.

Mary:  Mosey back to the flag.  Stretching, good mornings….

Announcements:  See slack and FB; Ted Talks; Q-School; First aid kits – need help calling on local HS businesses (see Dauber)

T-Claps (Recognition):  all the PAX who showed up in this wonderful weather

Prayer:  UNSPOKEN, Political leaders, Those impacted by Pandemic; Injured PAX.  YHC took us out.  Honored to lead. – Dauber

 

My Pet Rock

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FNGs: none
Warm Up: Moseyed over to the rock pile, got a rock and met up under the picnic shelter for the following: SSH x20, Windmills x20, Fozio Arm Circles 10x forward / 10x backward, Seal Claps x10, Overhead Claps x10.
The Workout: We stayed under the shelter today. YHC did something to his Achilles and is trying to take it easy. Also, rain. So we did a number of rounds with our rocks and some other things to keep it interesting.

Round 1 & 2
Curls for the Girls x20
Triceps x20
Ruh Rohs x20
Ground Pounders x20
People’s Chair, 20 counts down the line for a total of 60
Balls-to-the-Wall, 20 counts down the line for a total of 60

Round 3
Wunder Bras x20
Pistol Squat x10 each leg
Chest Press x20
WWIIs x20
People’s Chair, 20 counts down the line for a total of 60
Balls-to-the-Wall, 20 counts down the line for a total of 60
Came back to start for some Bus Drivers x20, Over-Head Press x10 and Tempo Squats x20.

Returned rocks and moseyed back to Mary.
Mary: Popcorn Mary with 20 counts consisting of LBCs, Crab Cakes, Homer-to-Marge (two legs, then one leg each side), Low Slow Flutter, Pickle Pounders and something else. Finished with some light stretching.
Announcements: 2nd Friday 2nd F is back. 3rd F opportunities at Jones Park in the near (maybe even tomorrow-near) future.
T-Claps (Recognition): Pikachu for rallying Cupid to come out.
Prayer: PAX and families dealing with Covid.

Dropping the Hammer at Sheepdog

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Sometimes you just have one of those weeks where your thinking, “If one more dude says something I’m gonna…” As I travel around to different AO’s and hear the short…but authentic stories of various PAX, I think a lot of us have had these weeks A LOT lately. So today at Sheepdog, the heavy bag made an appearance and since we don’t all have the proper gloves to really go to work on it, we dropped the elbows…hard and heavy! 4 PAX braved the rain and no promises of cover from YHC in the pre-blast. In the end, we did most of our routine under the awning, though no one stayed dry for long.

FNG’s: none
Warm Up: Good Mornings x 10, Seal Claps x 12, Imperial Walkers x 10, mosey lap, Windmills x 10, Overhead Claps x 12, Hillbillies x 10, mosey lap, Hand-Release Merkins x 20, Prisoner Squats x 20.
The Workout: 1 minute, 15 seconds work/15 seconds rest Tabata at stations in a circuit. Each PAX just about hit 3 rounds of each station. Stations were:

Step-Ups with the high knee

1-2’s with 5 lb. dumbells in hand

Plank pull throughs with 20 lb. kettlebell

Heavy bag elbow strikes, ground work

Kettlebell bear crawl stopping at cones for 2,4,and 6 rep count per arm snatches/clean, jerk, press. Had a 25 lb. and a 35 lb. kettlebell for use.

Next Thang was a 3 round series of 45/15 tabata completed together. It was a 3 round switch off between Zebra Kicks and Rocky Balboa’s.

Final Thang was a 2 round 45/15 tabata of fast feet/sprawl/merkin/squat jumps at the call of YHC to burn us out.
Mary: Built into the workout, but Shredder gave great insight into throwing the elbow effectively and powerfully when needed. Bottom line, if you end up on top in a situation, make sure your weight is up on the attacker, so the elbow can drive through. Even if not, everything in the body is relaxed, one hand up for protection, until the explosion of the elbow down and through. You had to be there, but fundamentally solid stuff.
Announcements: Q-School coming up on Sunday, Feb. 21st at 3:00 PM, Womble Park with 2nd F to follow. 3rdF TedTalk coming up with live talk from Greensboro PAX about the impact of crucial conversations and insight into “all men” and our role as HIM’s in it all.
T-Claps (Recognition): These PAX for playing the games I often provide.
Prayer: Lot’s of PAX stressed, overworked. Balance is needed these days. PAX who are sick or injured. Shredder and job stress and keeping those plates spinning…peace and strength for him…and all PAX…as we keep moving forward to lead and serve our “concentrica”.

Competing

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FNGs: None
Warm Up: Sir Fazio Arm Circles, overhead claps, seal claps, good mornings (1 extra for emeril), Imperial walkers, hillbillies, Michael Phelps
The Workout:
Q introduced/practice one round of exercises. Partner up. Pax raced to complete all exercises and get back to start. 1st partner back added 2 burpees. Raced three rounds.
Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings
Bear crawl

Q introduced/practice one round of exercises. Partner up. Pax raced to complete all exercises and get back to start. 1st partner back added 1 turkish getup. Raced three rounds.
Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Extensions
20 Thrusters
Crabwalk

Audible exercise group 3
5 Absolution
20 Kettlebell clean
10 Kettlebell clean and press
6 Kettlebell clean, press, and reverse lunge
Duck walk
Did 2 rounds as a group

Mary: LBC’s, Low Slow Flutter, Homer to Marge, Pickle Pounders
Announcements: Ask Cupid about Disc golf course work with Holly Springs supposed to be this weekend.
T-Claps (Recognition):
Prayer: Marriages and Valentine’s Day, Our country, Thanks for F3.

Cruisin

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FNGs:

None today
Warm Up:

Mosey to the track for a warm up lap

Good morning x10 on my down/up

Daisy Pickers x10 IC

Grab some fence – leg swings 5x side to side and front to back

Tiger claws x10

100m of A skips and B skips
The Workout:

Cruise Intervals courtesy of coach Jack Daniels. Target was 8×1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.

We were running short on time so YHC called it after a few pax finished interval 7.
Mary:

Recovery mosey to the parking lot.

Yoga – chattaronga, downward dog, runner’s lunge, pidgeon
Announcements:

Q School the 21st
T-Claps (Recognition):

New site leadership at Tiger Blood – t-claps to Lipstick for stepping up.

T-claps to Wiggly who didn’t know this was track work but joined us none the less and got some work in!

McNugget for getting after it while he works on getting off the IR. Good 2nd F this morning bro.

Prayer:

COVID. Our schools going back. Those being vaccinated.

LipSync’s comeback concert – Let’s get CARDIO and BENDY

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Warm Up:

  • Run 1 lap around soccer field
  • SSH
  • Good morning’s
  • Daisy pickers
  • Windmills
  • Arm circles
  • Imperial Walkers/Hill Billy’s

The Workout:

  • Go to rock pile
  • Line up with rocks
  • Cardio Laps (An option for those wanting more strength training – Roll the dice as many times as possible while the rest of the group does the cardio laps):
    1. Curls for the girls with the rock, high steps to designated spot, 5 merkins, mosey back and plank until the 6 returns
    2. Ruh Rows with the rock, grapevine to designated spot, 5 merkins, mosey back and plank until the 6 returns
    3. Dice roll with exercise
    4. Overhead press with rock, butt kickers to designated spot, 5 merkins, mosey back and plank until the 6 returns
    5. Dice roll with exercise
    6. Triceps extensions with the rock, high skip to designated spot, 5 merkins, mosey back and plank until the 6 returns
    7. Dice roll with exercise
    8. Curls for the girls with the rock, fast mosey to designated spot, 5 merkins, mosey back and plank until the 6 returns
    9. Dice roll with exercise
  • Bearly curling and curls for the girls in the parking lot
  • Return rocks and mosey to tennis courts

Mary:

  • A Dauber Yoga session for the soul

Announcements:

  • Q scshool coming up

Prayer:

  • Those being impacted by COVID and Candice’s recent cancer diagnosis

Prison Yard 02/09

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2 Pax took to the yard for a day of beating the deck. Spoonman and Breach on the Q

Warm-Up: Mosey around the area and circled up for some 22 count reps of (Good Mornings, Frankensteins, Side Straddle Hops, and Windmills)

The Workout: The F3 deck of cards made an appearance at the yard. The premise was to beat the deck. We pulled 5 cards and performed the exercises, after the 5 cards we would hit the kettlebells all at 22 count reps (Swings, Curls for the girls, Halo’s, Overhead Tricep raises, Side Bends). Finished off with a sprint around the parking lot.

Announcements: Road clean up on Feb 21st after Hilltop Ruck

Closed in Prayer:

Hills and Yurpees

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FNGs: @Teachers Pet, @Yodeler, @McRib

PAX: @Norm, @Fedex, @Breach, @Double D, @Price is Right, @Endo, @Sprinkler, @Finkle
Warm Up: Mosey around the tennis courts, followed by a 10 count of Good Mornings, Daisy Pickers, 20 SSH, 10 counts of quad stretches each leg and cross leg toe touches to get the legs loose.  Ended with 10 count cadence of Sir Fazio Arm circles F/B.
The Workout:

Event 1:  Hill Climbers – we split into 2 groups and group at the bottom of the hill did Mountain Climbers, Monkey Humpers, and Marionettes while the other group hiked up the hill as fast as they could to do a circuit of Dips, Irkins, and Squats starting with 10, 15, then 20 each time around.

To catch are breath we went on an Indian Run around the courts to lead us into the second event.

Event 2: Tennis court fun – at the tennis courts we circled up to do a round of exercises with dancing bears (plank with right hand up and left leg up then switch), alternating shoulder taps in cadence, followed by Yurpees (merkin clap and two tuck jumps).  We started at 3 of each exercise and added one each time we completed the round.  We got up to 6 and modified to go back down 5, 4, and 3.  Very nasty stuff those Yurpees!

Mary: Not So Lazy Boys, Box Cutters, ABCs, Boat Canoes, Outlaws all in a to count.
Announcements: Ruck this Saturday being led by @Norm.  Another ruck on the 21st followed by roadside trash pick up.
T-Claps (Recognition): To our FNGs for hanging in there.  Also, for FNG Teachers Pet who did EC with @Breach his first day out to F3.
Prayer: @Fedex’s cousin passed suddenly, so prayer for his family, also @Teachers Pet’s mom is recovering from COVID, prayers for our nation and families.  @Finkle took us out.