Things got done and so did this backblast!

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

FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

  • clean and press (stairs)
  • swings (farmers carry)
  • single leg dead lift (stairs)
  • ballistic row (stairs)
  • off set pushup (farmers carry)
  • Midge cookie pouch (stairs)
  • nipplers (stairs)
  • goblet squat (farmers carry)
  • floor press (stairs)

    • Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

    Announcements: Picnic (see slack)

    T-Claps (Recognition):

    Prayer: Laettner, Jeff, Heidi

    Billy Madison Visits To Be Determined

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

    EC: LED, Fanny Pack, Fonzie, Katniss, Maybelline, Redenbacher, Yogurt

    FNGs: Welcome (Wilson Robertson) Drum Circle! He went to App State and said it was a pretty groovy experience..  Thanks for bringing  him out Fonzie.

    YHC made my inaugural Q at TBD so I wanted to make sure PAX got their money worth on this fine Wednesday morning in the gloom.  Seven of us headed out for Extra Credit with great pick ups of the 6 along the way. Returned to the flag for about 10 more PAX ready to get after it. Fonzie let me know we had an FNG so I laid down the disclaimer and off we went.

    Warm Up:

    A quick mosey to the center of the ball diamonds and then circled up for:

    • Good Morning x 12
    • Windmills x 12
    • Frankenstein x 12
    • Spinal Rotations x 12

    We then took another quick mosey to the parking lot east of the soccer fields for the main event.

    The Workout:

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. Begin with a loop (to simulate the grade) followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.

    First Grade

    • Star Jumps x 12

    Second Grade

    • Star Jumps x 12
    • Sumo Squats x 12

    Third Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12

    Fourth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12

    Fifth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12

    Sixth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12

    Seventh Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12

    Eighth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12

    Ninth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12

    Tenth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12

    Eleventh Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12
    • Dying Cockroach x 12

    Twelfth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12
    • Dying Cockroach x 12
    • WW II x 12

    Mary:  We returned to the flag with enough time for 12 count low slow flutter. Have a nice day.

    Announcements: Check Slack and FB for information on the upcoming F3 picnic, bed build, and CSAUP.

    T-Claps (Recognition):

    Prayer: Unspoken. Sham Wow! Laettner

    YHC took us out. Always an honor to lead.

    Mop Handles and Mumble Chatter

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

    Great group out at Ground Pou… I mean, Sheepdog, this morning. Some strong mumble chatter was in play. I won’t go into details but there was talk of an F3 South Wake calendar and there was some discussion about a mop handle. Been a long week for many of us and so I was looking to bring a little different variety. Ironic thing is, I ended up taking pieces of the previous day Fram-led beatdown. It was that memorable that I just figured I wanted to keep doing it. Several in play for EC, gotta love that later start at the end of a long week.

    FNGs: Nope
    Warm Up: Long jog around to back of school, circled up for variety of exercises. This was second time this week I included Good Mornings ICx20. Guys are always asking for it, so what’s wrong with a little extra time to stretch?
    The Workout: Lined up along the side of the school. Kept it simple. We would run down the length of the road and do a plank hold together on a 30 count, then run back. When we returned we did SSH ICx100. Kept this pattern but on the return we changed it up each time and did LBCs ICx75, Mt Climbers ICx0, Low Slow Flutter ICx25, and American Hammer ICx10. Good mix of jog/plank/core work. Then we circled up and Shredder led a 10-min lesson on some self-defense moves. If you have ever been to Sheepdog, this is something you are missing out on. Shredder walks the PAX through some basic techniques, provides demo, and you practice. Look, nobody is gonna become an expert in 10 mins, but this is a great addition to a workout and you get to learn a few things along the way. T Claps to Shredder for sharing his knowledge with the PAX.
    Mary: Mosey back to flag and a Sprinkler/Redenbacher 2-man jailbreak broke out. Circled up for a couple quick rounds of LBC, 6 hold, Low Slow Flutter and Homer to Marge. Then we did a 5-min arms and shoulder stretch routine. Figured after some of the workouts this week we could use a little extra. This is when the mumble chatter reached Ground Pounder status. It was almost like Dauber was there.
    Announcements: CSAUP, others check Slack
    T-Claps (Recognition): Lots this morning. Great to see Mr. T back in the gloom. Red for piling up points and running strong. Maybelline putting in the work too. Shredder showing great leadership during the challenge. I could go on but you get the point.
    Prayer: Unspoken, YHC took us out.

    EVENing the ODDs

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

    FNGs: None

    Warm Up: Mosey from parking lot to track. Hamstring Stretch, Quad Stretch, Pull knee to chest
    The Workout:

    PAX were instructed on the ground rules for the ME: ODD numbers must be completed in sequence. EVEN numbers are interchangeable throughout the non-stop 45 min timer. I/C exercises were to be done in proper cadence timing and lap work on EVEN’s were to be held to the spot you stopped on the track. i.e. Don’t start walking on bear crawls if your tired. PAX were politely told to have some self-respect and be honorable in their effort. To quote Pablo “I’ll be checking accountability and I ain’t your Daddy.”

    PAX were instructed to pick up the 6 on EVEN numbered exercises. Flip a tire, bear crawl an extra distance, throw an extra rep or cadence rep to the 6’s way. Plenty of help given during lack of “will” moments.

    I don’t have every PAX’s completed Events. (Each # is an event) But I can come back and edit as they come through.

    Nemo: 6 , Mookie: 5, Breach: 6, 16 Bit: 4, Fanny Pack: 6, Maybeline: 7, Cupid: 6, Pablo: 6, FRAM: 6, Roger Roger: ? , Mad Dog 20/20: ? Floe/Joe: ? , Hardy: ?,

    Lots of lesson to be learned from this: Help someone, Ask for help, Get past the surface of fear and pain, True Accountability, Steel sharpens steel.

    Mary: Not time
    Announcements: None (Too tired)
    T-Claps (Recognition): Maybeline, Breach and Fanny Pack for EC.  ALL the PAX who committed to the workout. ALL PAX for competing against YOU vs YOU.
    Prayer: Pablo’s Family Friend, Roger Roger’s extend families medical issues, Floe/Joe medical issues with family and wife’s getting job opportunities.

    Does this count as 1?

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

    FNGs: Welcome Woody!
    EC: Pikachu, Dahmer, Fonzie, Gamecock, Warbucks

    Warm Up:
    Warmu p lap around soccer fields.
    Quick disclaimer, then SSH, Windmill, Sir Fazio arm circles, Imperial Walkers.

    The Workout:
    Mosey to the Abyss and partnered up.

    PAX completed a Dora 1-2-3.  YHC struggled to explain counts, so PAX mileage may have varied…
    Partner 1 ran down stairs and back up, YHC instructed to touch each step
    Partner 2 did exercise and swap when runner returned.
    100 Single leg Homer to marge (1 each leg = 1)
    200 Low slow flutter IC
    300 Side crunch (1 each side = 1)

    Mosey to soccer fields for an evolution of man.
    Inch worm (crawl) a quarter of the soccer field and held chill cut plank.
    10 pickle pounders IC
    Crab Walk to half field.
    10 monkey humpers IC
    Sprint the remainder of the field
    10 Scorpion dry docks

    Repeat above back across field.

    Mary:
    With 20 seconds remaining YHC called for 20 sec of have a nice day!

    Announcements:
    Workout and cornhole tourney on Sunday to raise money for Sgt Leach
    Social media.

    T-Claps (Recognition):
    Nice work by FNG Woody and the rest of these dudes.

    Prayer:
    Unspoken. Bondo took us out.

    Tiger Blood 1st 90 Minute Bootcamp 5/6/21

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

    YHC has had a vision for a while of bringing a once a month 90 minute high intensity bootcamp to the Southwake region.  It seemed fitting to make it Tiger Blood after I took over as manager.  The first Thursday of each month will be 0500-0630, remaining Thursdays will stay at 0515-0615.

    FNGs: Not today
    Warm Up: 1 mile mosey to womble upper lot for warmups
    The Workout: First we stopped at womble soccer field and paired up. Pairs took off in opposite directions around the soccer field. When they met, 10 Patty Cake Merkins or (20 total) We circled 4 full times, with a total of 160 merkins.  Next we mosey to cemetery hill for rounds with tyson. 7’s on the hill with Star Jumps, last round was Burpees.
    Mary: Mosey back to Tiger Blood HRMS for stretching   7+ miles completed along the way
    Announcements:
    T-Claps (Recognition): All 9 Pax for making it to the inaguaral 90min session. Bobby Boucher for committing to the workout and pushing it out until the end
    Prayer:

    First time at Falcon Park

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

    FNGs: Not today, but welcome back Princess Cut
    Warm Up: Mosey around
    The Workout: Lazy Dora with Cinderblock work and BTW hold for partner.  Baseball field suicides
    Mary: Plank Hold while each Pax ran the bases once
    Announcements:
    T-Claps (Recognition):
    Prayer:

    Are you bad listeners or am I a bad leader?

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

    FNGs: Not today
    Warm Up: Mosey to a wall for BTW and a count off of PAX… It took us about 6 times to actually get a count off. The precedence was set for a chatty workout with nobody listening to YHC.  We began to mosey to other side of lot for SSH x15. PAX was surprised by the x15 on SSH, as YHC is known for his x50 or even x100 to begin workouts.  YHC threw a curveball on the SSH, as he called them again, but this time as 21’s.  Q calls out 2 count SSH for the first 1-5 and then 6-21 are silent. If the PAX don’t finish all at the same time in cadence on 21, repeato….Lets just say we repeated quite a few times.  We even had some OYO Peeping Lipsticks when the PAX struck out 3x for not being quiet.   We continued the mosey to another lot and did more warmups.

    The Workout: Partner up and suicides across lot with peeping lipsticks.  6 suicide stops- Pax 1 goes to first and back while Pax 2 does peeping lipsticks, rotate partners after each suicide stop, until we got to the end.  Pax had a hard time understanding and also questioned the legitimacy of a peeping lipstick (turkesh getup with a star jump)  It’s in the exicon!   Next we mosey to the bus stop where YHC had coupon pain stations setup.  Partner 1 worked with coupon while partner 2 ran out and back. Switch roles and then switch stations as we rotated through 7 stations.  Stations as followed: Merkin Jack Webb with Cinderblock (2 stations) Weighted jump rope, grave diggers with 20lb mace, death march with 10lb mace, kettlebell swings 35lb, kettlebell tricep extensions 15lb. Closed out with 21s again to test our progress. It only took 3 times to nail it, Pots even turned his back to the Pax!
    Mary:  Mary caught the bus and we kept the heartrate up until the end!
    Announcements: June 26th Picnic at Harris Lake, Families invited, Emeril is smoking 32 Pork Butts
    T-Claps (Recognition): All Pax for showing up during this challenge. The engagement, fellowship, accountability, etc has been awesome. Let’s keep this going through the summer!
    Prayer: Heidi, Emeril’s family friend with Cancer

    Thunder YOGA w/ 19 PAX

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

    FNGs:  Welcome Jukebox, future patrolman who loves to sing.  Thanks for bringing this young man out Pumpkin Spice.  Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too.
    Warm Up:  many PAX participated in VC.  Bike ride +10 miles.  PAX moist.
    The Workout:  YOGA, much needed.  Look, I will simply attach a pic of the movements we executed.  Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted.  I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage.  I will defer to Cancun for his intimate experiences.  Quite flexible for a 6’4” 260 pound dude.  Awesome.  The much anticipated spread Eagle was executed flawlessly by many.  Only a few PAX let out some flatulence.
    Mary:  lots of stretching, balance stuff.  Full 45 mins of pure awesomeness IMO.
    Announcements:  CSAUP, Murph, bed build, 5Ks, see Slack/FB
    T-Claps (Recognition):  Happy Birthday Cancun!  All PAX killing it during May challenge.  Remember to listen to your body and REST.
    Prayer:  Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.

    Honored to lead – Dauber.

    Rock Swap Fail

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

    Great group out there today. Solid EC as a bunch of us stuck together on a strong pace. After almost 4 years, and countless times posting at PT when it was the only show in town on Wed, this was the first time I took the Q.

    FNGs: None today, so no extra points for any PAX
    Warm Up: Jog around tennis courts, circle up for exercises. All you need to know is we did Good Mornings and we did ICx20. Several other typical moves to prepare for workout.
    The Workout: Moseyed around courts to select a rock that would be a good challenge with focus on bi/tri and Wonder Bras. We lined up at one end of the lot and we did bis/tris ICx20, then a run to far end where we did tempo squats ICx10. Back to rocks and repeat. Did this 3 times. Next we lined up across from an accountability partner and we did Wonder Bras ICx20, followed by a shoulder burn holding out on 10 count – Fazio 10 forward, 10 count hold, Fazio 10 reverse, 10 count hold, Seal Claps ICx10, 10 count hold, Overhead Claps ICx10, 10 count hold. Recover on the Michael Phelps. Repeat. Shredder pulled a rock swap and delivered his slightly heaver rock to me, and Cancun quickly joined the swap by trading out with me and dropping a behemoth at my feet. Staring down at that thing I had to decide if another round was in order, or if time was ticking and it was time to return the rocks. Truth be told, the plan was to be done, and so I stuck to it, but I did Cusak that piece of shit back to the pile as a show of good faith. By the way, very little chance I was gonna survive another round of Wonder Bras with that thing. Returned the rocks and moseyed down to the field house and did alternating BTTW and tempo dips.  3 rounds and nice job by Pots going 1 handed. Circled up for a quick set of SSH ICx50. Moseyed back to tennis courts lined up at one end and did merkins ICx10, Bear Crawl across court 1, shoulder taps ICx0, Bear Crawl across court 2, Nipplers ICx10, Bear Crawl across court 3, Plank hold 10 count. Lots of action out there today, lots of constant movements, very few recovery. Ended up logging 1 mile even while moving our way around the park.
    Mary: Multiple rounds of LBC, Homer to Marge, 6 Hold and Low Slow Flutters
    Announcements: Picnic, Fram on Q at TB, Warbucks on Q at Disney, Shredder preparing for Memorial Day Murph
    T-Claps (Recognition): Everyone, all PAX really put in the effort this morning. We kept moving and worked hard start to finish.
    Prayer: Fram shared upcoming travel to reconnect with family he has not seen in 2 years. Tend to forget how the pandemic might have isolated some folks and led to these long gaps in sharing time together. Shredder took us out.