Toilet paper Team Tear

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13 PAX showed at R4TJ for a changed up event. First day of June challenge is off to a great start.

Divide into two teams
Run a 0.9 route/lap inside Ting
Once 5 laps are completed, you run only the square route.

The flag will be at the top of the ramp with a roll of TP on it. Each time you pass you pull one sheet and add it to your teams pile. The team with the most sheets at the end of 50 mins wins. Timer will be set at the flag.

We ended up with 45 vs 40 sheets of TP. Nice work gents and great push.

BS out!

Can You Smell the Granite?

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First day of the June Challenge and dues were showing up eager to start posting some points. I haven’t written a backlist in about 2 months…but nothing like a challenge to light a fire under you…so here goes! Great to see these 11 guys out there pushing each other…while we pushed rocks today and seeing all these HIM putting in a strong pace on the indian runs!

EC: Dahmer, Bleeder, Yogurt, YHC

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Sir Fazio’s x 10 (F/R), Imperial Walkers x 10, Chinooks x 10, Windmills x 10, a quick mosey over to the bridge.
The Workout: Two lines, mile long figure 8 Indian Run around and through the ball fields, stopping 4 times: 5 burpees/15 merkins, 5 burpees/15 ct. BTTW, 5 burpees/15 irkins, 5 burpees/15 ct. People’s Chair.  A quick mosey together over to the rock pile and while many PAX began circling up, YHC instructed them rather to head over to the grassy hill for 11’s. There was some groaning about…

11’s on the grassy hill being sire not to wake the residents. Ground Pounders, run up the hill, Wonderers, all IC.

Once finished, we did a rock push bear crawl back across the parking lot with lots of guys picking up the 6…which I think was me today.

We circled up for some rock exercises which included two rounds of the following: Curls for the Girls x 15, Triceps x 15, Rut-Rows x 10 IC. Guys were told to grab 2 smaller hand held rocks and we did a series of 20 ct. shoulder exercises including Front Raise, Lateral Raise, and Press.

We returned rocks and returned the long way around Womble in 1 Indian Run line with a jailbreak at the end. We logged just a bit over two miles as we headed in for Mary.

Mary: LBC’s x 15 IC, LSF’s x 15 IC, Homer to Marge x 15 IC. 30 seconds of Have a nice Day!
Announcements: June Challenge underway, Help Stubs with the Meal Train on 3rd F.
T-Claps (Recognition): Sand Crab gave YHC some COT kudos!
Prayer: FedEx two boys are graduating HS!, some guidance for them as they move into the future. Prayers for Stubs, Lipstick. YHC took us out!

Recovery Burpees

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YHC hadn’t posted in over a week and was dreading his own Q. But there is nothing like getting a Q in when your in a drought. Really appreciated 8 PAX who came out to celebrate my 3 years in F3. Boy George even skipped the gym to come out to the ME.

FNGs: None
Warm Up: Mosey to bottom of Red Trail, between the two hills.  Circle up for arm stretches, SSH and Frankenstein.
The Workout: Lucky 7’s.  Run up steepest hills on red trail. Stop at stairs on right side and knock out 7 merkins.  Run to the bottom and do  burpees. Run to flat spot where red trail symbol is posted on tree on the left side hill and do 7 squats.  Run to bottom and do 6 Burpees. Repeat until zero burpees.  Pick up 6 on completion.  We moseyed to bottom of old #18 and PAX had to run from bottom back to cars parked at top of hill.
Mary: Heel taps, Butterfly Crunch, Freddie Mercuries, Yoga poses.
Announcements: June Challenge

T-Claps:  Breach speaking at Memorial Day Service in Garner.  All that F3 has done in YHC’s life.
Prayer: Unspoken.

Ground Pounder 5/28/22

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FNGs: None
Warm Up: Good mornings x10, Merkins! X15, Willie Mays Hayes x10, Daisy pickers x10, Sir Fazio arm circles x10 forward, x10 backward, Merkins! x15
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats, Repeat all sets.
On your six: WW1’s, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six adding Chest presses
Small Circle Rocks (5-10 lb). Pick 2 nearly identical small rocks you can hold in one hand. Individual curls 20 x 3 counts, Individual tricep presses 20 x 3 counts. Repeat.
Mary: Freddie Mercury’s x10, LBC’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6, done
Announcements: Memorial Day Murph.
T-Claps (Recognition):
Prayer: Prayers that David’s interviews go well. Gump’s family traveling to Florida. Davis’ recouperation.

Ground Pounder 5/21/22

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FNGs: None
Warm Up: Good mornings x10, Merkins!  X15, Willie Mays Hayes x10, Daisy pickers x10, Side straddle hops x20, Sir Fazio arm circles x10 forward, x10 backward, Merkins!  x15

The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats, Repeat all sets.
On your six: WW1’s, Box cutters, Low slow flutters
Repeat Rock sets and on your six sets.
Mosey to Small Circle of Rock. Pick 2 nearly identical small rocks you can hold in one hand
Overhead punches with rocks 20 on my count. Lateral arm raises 20 on my count. Repeat.
Mary: LBC’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6 inches, Plank hold count to 60 to finish off the workout.
Announcements: Memorial Day Murph.
T-Claps (Recognition):
Prayer: Pumpkin Spice took us out with prayer.

Don’t blow your WOD

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Warm Up: SSH, good morning, sir Fozzy, spine rotation, windmill, Michael Phelps
The Workout: 6X6, 45 second work/15 second rest

kneeling press, kneeling tricep extension, figure 8, curls, rows, Yoshi

Mary: LBC, crossover crunches
Announcements: June challenge, run the Quay
Prayer: Loved ones of TX shooting victims, grateful for connection and fellowship, remembering our fallen soldiers as we look to Memorial Day

Pace Pyramid at Tiger Blood

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FNGs: none
Warm Up: leg swings (front, side, tiger claw), jog a lap with high knees/butt kicks, then lunges 5 each side (forward, side, back)
The Workout: 1’@5k, 2’@10k, 3’@10 mile, 2’@10k, 1’@5k with 1′ recovery jog after each. 3 sets, with a 3′ rest between each set. During 1st rest we did 10 merkins at every 30 seconds (50 total), 2nd rest was LBCs in cadence (40 total), after 3rd we did some yoga stretching.
Mary: see above (yoga)
Announcements: Memorial Day Murph, June Challenge, PC shirt order
T-Claps (Recognition): Dawgpound and Redenbacher – 75 hard made those guys really fast
Prayer: Lipstick and his M, Emeril’s brother, Stubbs, families in Texas, Boy George upcoming move

It was an honor to lead again, possibly last time before the move. Great work by everyone today.

RFTJ 5/25/2022

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FNGs: None
Warm Up: None
The Workout: Run
Mary: None
Announcements: Paradise City shirt order, June competition
T-Claps (Recognition): None
Prayer: Lipstick, Jan, Kevin, Families in Texas

Its not speeding unless you are more than 5mph over

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FNGs:None
Warm Up:The ride out to Bass Lake Road
The Workout:Lots of fun and fast down hills. 9.7 miles with an average 11 MPH.

There’s No Running at Red October (oh really?). hold my beer/bourbon.

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FNGs: None
Warm Up:  Lead RO and Mutiny PAX mosey to circle area.  SSH, Don Quixote, Sir Fazios, Seal Claps, OH Claps
The Workout:

Per pre-blast:  Exercises included:  Swings, Upright Rows, Tricep Curls, Lawn Mowers, Goblet Squats

5 exercises 5 reps. RUN around CW
5 exercises 10 reps RUN around CW
5 exercises 15 reps RUN around CW
5 exercises 20 reps RUN around Field
5 exercises 25 reps RUN around Field
Two miles completed.  had to modify on the last two runs due to time.

 

Mary:  Joined Mutiny PAX for end of COT.
Announcements:  June, Memorial Day Murph
T-Claps (Recognition): Boy George sold his house – great help from Banana Seat
Prayer:  PAX expecting baby, mother-in-law late stage close to death; PAX moving, Church elder, Unspoken, Marine in basic (last days) – crucible.  Thanks for taking us out Fonzie.  Almost did not recognize Baby Face Breach too.

Honored to lead and challenge each other not used to running.  Those 25 reps were no joke either.