FNGs: none
Warm Up: warm-o-ramma
The Workout: Round of Dora 1-2-3 (merkins, big boy situps, squats) and the wheel of misfortune (center timer of burpees or ssh and rotating exercise stations around the center)
Mary: 2 min off light stretching, we did enough sit ups for the week
Announcements: 2F lunch on Friday
T-Claps (Recognition): anyone that came away wetter than they started
Prayer: Finkle’s daughter’s health and job opportunities. Gamecocks son health and work praise.
On the ride to Purple Cobra – Huey Lewis & The News’: Heart And Soul was on the 📻
As I pulled into the parking lot I saw a few PAX forming up so naturally I had to roll the windows down to jam out and 🔥 up my fellow HIM’s
Walking toward everyone it hit me -what a strong message to share for todays workout. Our heart and souls are separate entities co-existing in our 1 and only fleshy suite as I call it. It’s a constant battle and it’s a give take realtionship. Balance is 🔑
Warm Up:
warm up – good mornings | hillbillies & imperial walkers | Sir Fazio 💪🏼 ⭕’s | Mtn climbers & plank jacks
The Workout:
Moseyed over and grabbed 2 🪨 ‘s – | 3 rounds (x5): goblet squats | 🪨 hops to reverse bear crawls | should press | 4 count run in place to a squat jump
Moseyed to the coupon ‘s
coupon hops | Q Sack carry | WW II’s w/ feet in coupon | Farmers carry back and finished with curls for the girls
Abe showed up for COT
Mary: 🍿
Prayer: U.T.I.’s mother in law | unspoken | 1st Responders and our Military Men & Women
FNGs: Nope
Warm Up: SSH x20 IC, Sir Fazio Arm Circles F/R x10 IC, Seal Claps x 1o IC, Overhead Claps x10 IC, Moroccan Night Clubs x10 IC, Samson Hold until YHC called time, Michael Phelps, Hillbillies x15 IC
Mosey to the rock pile
The Workout:
THANG 1:
YHC instructed PAX to grab a medim to large rock at the pile. We cusacked 2/3 of the way over, then went to regular and ran the rest until we stopped at the back of the library.
PAX split up into pairs, one team of 3. We completed a DORA consisting of 100 uneven merkins 50/50, 200 goblet squats with rock, 300 LBC with rock. Partner 1 did exercises while Partner 2 ran around the rear parking lot of the library, switch, continue until done.
THANG 2:
Once done with DORA, we circled up for rock work consisting of curls for the girls x20 IC, Overhead Press x20 IC, Ruh Rohs x20 IC, Skullcrushers x20 IC, Wonderbras x20 IC.
PAX cusacked rocks back to the pile.
THANG 3:
We completed people’s chair x10 each PAX, chillcut plank hold x10 each PAX.
Back to the flag for Mary.
Mary: Popcorn Mary consisting of low slow flutter, freddie mercury, dying cockroach, heel taps, WW2, pickle pounders, homer to marge, side planks, Peter Parkers.
Announcements: None
T-Claps (Recognition): All PAX for pushing through and starting their Monday off right.
Prayer: Pumpkin Spice M looking for internship/part time work – progress here; Stickers M’s grandmother, turning 101, but having to switch care facilities while they do renovations to old one; YHC’s friend who got hurt lifting heavy in O2 fitness this weekend, had to leave in an ambulance, ab and groin pulls/tears.
YHC took us out.
FNGs: none
Warm Up: normal warm o rama
The Workout: https://onthegomap.com/s/mgj3t8l2
Mary: light stretching
Announcements: none
T-Claps (Recognition): Ham for adding an extra mile to finish together.
Prayer: injured PAX, being better husbands
YHC on back to back Comeback Q’s took to the famous grounds of Disney with 8 other good dudes and a precious pup (Poopeater 2.0). Figured I’d try something different over on the half pipe…I’d say 75% effective, the gound was very muddy, mushy, and soft. We’ll keep working on it.
EC: The one and only Nemo!
FNGs: Welcome Komatsu! (works for Caterpillar and we already got John Deere and Kubota))
Warm Up: Good Mornings, Sir Fazio’s, Moroccan Night Club, Imperial Walkers, Hillbillies, Frankenstein.
The Workout: Short mosy over to the half pipe hills for a sideways up and down merkin side crawl (crawl sideways, with each movement ends in a merkin). Again, ground mushy…mixed results.
Blocks: 25 Tricep Press, 25 Curls for the Girls. We started making out way to the Abyss, blocks in hand. We traveled about 50 meters of each (Cusack, Murder Bunny Hops, Grave Digger Walks, Regular). We needed 2 rounds of this to get to the Abyss.
Abyss: 1 trip up and down. At the top, 50 Chest Presses. 2 Trips up and down. At the top, 25 triceps/25 Curls for the Girls. 3 trips up and down. At the top, 25 Rut Rows, 25 LBD’s (Little Baby Dips), 25 Shoulder Press.
Travel Back: We once again traveled back to the beginning with various intervals of Cusack, Murder Bunny Hops, Grave Digger Walks, and Regular.
Mary: 10 Nice Good Mornings!
Announcements: Reach out to guys who struggle. YHC shared at COT that it can make a fellow PAX’s day when someone reaches out. It certainly has impacted me tremendously as I’ve been slow to return from a long IR. There are guys who deal with mental health stuff and find themselves in ruts, let’s help each other out of those ruts. You can do more than you think. Great time to bring this up with an FNG today! We are more than a workout. We are a fellowship and friendship…and we also embrace the suck and push each other!
T-Claps (Recognition): Welcome Komatsu…you made it through your first F3 workout!
Prayer: YHC continued progress. Pumpkin Spice M looking for part-time work as she finishes Graduate School. Bobby Boucher’s M got a new job starting…good stuff! SoftServe took us out.
We did some TRX and Plyometrics…and stayed dry too!
FNGs: None
Warm Up: slide straddle hops, good mornings, willie mays hayes, sir fazio arm circles, seal claps
The Workout: Moseyed on over to the Greenway Parking Lot to do something I am retrospectively choosing to call, “Build-a-Cocaine-Bear.” Zig-zagging up and down the parking lot, we did bear crawls along each parking space line; skips across the lot; bear crawl over to the next parking space line; reverse burpee (starting from bear crawl mode – 1 merkin, jump up, then back to bear crawl) once up against each parking space curb; back to bear crawl from the curb to the end of the parking space line; skip again across the lot. We did this until we got from the farthest NW side of the lot down to the SE side.
Next, we did 11s of american hammers on one side of the lot and curbside merkins on the other side. Lunges going one way and crab walk going back.
Mary: low slow flutters, LBCs, homer to marge, pickle pounders
Announcements: Breach looking to boost our 2ndF game
T-Claps (Recognition):none
Prayer: Pumps – prayers up that families might be able to get healthy after long season of cold/flu/etc; Abacus – prayers up for Anderson family after the loss of their child. 2 Corinthians 1:1-11
EC: Emeril, TomTom, UTI et al
FNGs: Not today
Warm Up: pffffft. we show up ready to go at the John.
The Workout: Standard 5 mile route – The Grinch
Mary: Short on time
Announcements: Check Slack and Facebook
T-Claps (Recognition): Skidmark for feeling good enough to run!
Prayer: UTI mother in law, UTI family friend, all PAX to remain healthy, unspoken.
Skidmark took us out. Always an honor to lead
YHC was stoked to be back in the Q circle again. I’ve been battling several injuries, sicknesses, and setbacks for the last 2, but honestly 6 months. My COT message today was simple: Don’t take your health, but especially this fellowship of men for granted, it’s a great blessing that is greatly missed when you are not in it. #morethanaworkout
EC: Fanny Pack, Bleeder, Bobby Boucher, Nemo, Brexit, Batboy
FNGs: Nopes.
Warm Up: Good Mornings, Squatted Sir Fazio’s/Seal Claps/Overhead Claps, Frankensteins, Windmills, Cadence Squats.
The Workout: YHC promised mostly core and legs today with Indian Runs and so it was. Indian run double BOMBS hit first. Indian runs with stops along the way. The stops were: 5/5/5/5 Brokeback Merkins, 10/10/10/10 Outlaws/Overhead Claps, 15/15/15/15 Merkins/Marge Hold (Bridge), 20/10/20/10 Big Boy Sit Ups/Box Cutters, 50/50 Squats/Superman Hold…this is where Cancun got slightly confused on his 80’s adventure music…it’s Superman, not Star Wars!
Once BOMBS were built, a variation on BLIMPS was up next. The group ran small hill repeats with an exercise between. Each time we added 1 to the hill repeats between exercises. Exercises between were: 10 Bobby Hurley, 20 Lunges, 30 Imperial Walkers, 40 (total count Mary as dictated by PAX), 50 count Plank Hold, with a run back for about 4 mins. of Stretching.
Mary: Plenty of it during!
Announcements:
T-Claps (Recognition): Stubs, hitting the 6 month mark in his journey of recovery.
Prayer: Stubs and continued recovery, Ginzu with a pinched nerve is down for a bit, PAX who are in ruts…reach out. YHC, still banged up and recovering…but hopeful the comeback is beginning. We make each other stronger…don’t forget it!
15 PAX ran the 12 Oaks Route, regular direction. That’s counterclockwise. Here’s today’s challenge: Pick a Strava segment along this route and see what you got. Using Strava’s segments, you can not only find out how you are doing against your peers (U vs. them), but you can also find out how you’re doing versus yourself (U vs. U).
Strava is full of segments. A segment is simply run (or ride) that goes from Point A to Point B. When you run the segment, Strava automatically records your run. Ever notice your Achievements on Strava? Could be your fastest mile, 5k, 10k, marathon or whatever. It can also be your best performance (PR) on a Strava segment.
Today, I identified three segments on the the U-Turn – Twelve Oaks Route (a segment in itself) and challenged PAX to lay down their fastest time:
During the run, 187 coached Moose on the Climb out of 12 Oaks segment. Moose jumped into the Top 10, claiming 8th spot (6:30 pace uphill!). I saw @Pikachu take off on the Sprint to Starbucks. Already a Top 10 finisher there, he didn’t shuffle the Top 10, but he did get his third fastest time 5:07 pace!). @Woody laid down PRs without even trying!
In the end, Strava revealed Segment PRs for @Dawgpound @TomTom @Woody @187 and significant Achievements for @Dahmer @Pikachu and @Moose. Great work fellas!
Again, you don’t have to bust the Top 10! But, you can see how you are doing over time. Feeling strong? Tackle a segment along your run. How did you do? As an added bonus, every time you run a segment, you are essentially doing interval training, which leads to you getting stronger, faster, smarter.
Announcements: Pikchu’s church Oasis holds its first Sunday Service this weekend in the new building.
Prayer Requests: Injured PAX.
Like many of you, I’m trying to improve in 2023. On thing I’m doing is reading the book, Jesus Calling, a daily reader. I thought everyone could benefit from a passage I read this week. I read that as part of the closing prayer. See image below. 