Remember typewriters? They sucked. So did the exercises YHC decided to do that were typewriter themed. About half way through I realized it was a bad idea but at some point you’re pot committed so you just have to go with it.
FNGs: Nope
Warm Up:
SSH x20 IC
Penalty burpees (Norm was late) x5 OYO
Windmills x10 IC
Daisy Pickers x10 IC
Sir Fazio Arm circles x10 IC forward and reverse
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
Ever since The Nest was opened YHC wanted to try something with the curved wall that is right below the pavilion. I wanted to do some kind of exercise that traversed the wall, hit the end, and then went back. Hence the typewriter reference. Thought it occurs to me that one PAX was probably young enough to have no idea what a typewriter actually is. Anyway, we moseyed to the wall and lined up.
The first set was irkins. We all lined up on the wall in irkin position and were given the instructions that we would do 5 irkins and then hand shuffle once to the right, do 4 irkins, move again, 3 irkins, etc., down to 1 and then back up to 5. Once we hit the wall the PAX at the end let out an audible “DING” and we moved our way the other direction up the wall back to the start.
The second set was supposed to be dirkins but the Q called an audible and instead we all held the dirkin position while the PAX at the beginning of the line bear crawled to the end and resumed the position. Again, continued to the end of the wall, dinged, and then worked our way back up.
Not being a fan of this idea but being committed we had to round it out with dips. We did these similar to how we did the irkins where we did 5, 4, 3, 2, 1, 2, 3, 4, 5 while hand shuffling up and down the wall. Everyone was glad when these were done.
We headed up to the pavilion and secured spots at picnic tables for some leg 11s consisting of step ups and lunges. Two legs counted as 1 so the 10 step ups we started with was a 20 count and we did 1 lunge in cadence so we could get each leg. YHC was glad for the PAX during this because evidently I suck at counting.
Once those were finished we did two sets of roman situps off the end of the table. If you aren’t familiar with one of YHC’s favorite exercises, you hang off the end of the table, face first, from the waist and essentially do a reverse sit up. We had to partner up so that one partner could hold the feet of the PAX doing the exercise. We didn’t need any emergency dentist visits.
Once we were through with these we did half a lap around the block and then circled up for…
Mary:
American Hammers x15 IC
Pickle Pounders x10 IC
Sleeping Hillbillies x10 IC each side
LSF x10 IC
Freddie Mercury x10 IC
Announcements:
Kung POW is open on Christmas morning. Double D and Deadbolt have your Q. If you hate your family and want to workout instead on Christmas morning those guys will be there to make you regret your decision.
Prayer:
YHC’s mom has COVID. So far just feels like a cold but help me pray it stays that way.
FloJo’s family departs on the 17th for his new traveling nurse gig. They bought a new truck and a 5th wheel and will be packing up the three kids and three dogs as they head off on their adventure. The first stop is Johns Hopkins in Maryland. If you see him make sure you wish him well.
Finkle is having to shop for a new car for his daughter and car shopping is terrible. Pray for his blood pressure.
Thank you men for allowing me to explore my curiosity this morning. I got to try a couple things I had been wanting to do and it was fun. Well, “fun”. Can’t say I liked it but also can’t say I won’t do it again. Appreciate each and every one of you.
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The 12 days of Suck
/in Sheepdog /QIC: FarvaPAX: 16-bit, Farva, Norm
FNGs:none
Warm Up:started with a lap around the parking lot and circled up for side straddle hops, fozy arm circles forward and reverse, seal claps, overhead claps, Michael Phelps, good mornings, and daisy pickers
The Workout: mosey to the side of the school where the brick pillars and wall are(will need that later)
Got the holiday beatdown started with “here comes Merkin Claus.” Norm made the comment that it must be Santa’s 3rd cousin. Got down into plank and played Here comes “Merkin” Claus while doing nonstop mountain climbers/plank jacks alternating on “lane” and doing merkins on “Santa.” Ends up being 2 1/2 minutes of plank work and never being able to listen to that song the same way again!
mosey for a lap around the big parking lot
Next up on the holiday beatdown was the 12 days of Sheepdog. We alternated the verses but all of the “gifts” were predetermined.
On the (x) day of Sheepdog my Q said to me
Give me one man maker burpee
2 box cutters (in cadence)
3 prisoner squats
4 T-Stand kicks (in cadence)
5 CRAAB CAAAAKES (in cadence)
6 boats a rowing (in cadence)
7 Side hop moguls (in cadence)
Recovery lap
8 stars a jumping
9 Scorpion dry docks
10 10 count jump rope
11 wing chun combos (3 strike)
Recovery lap
12 Australian ass smacks (T claps for in cadence)
Mary: introduced a new 12 count move that goes straight to your waist, appropriately named Krispy Kreme’s. We knocked out a dozen of them for Mary.
Announcements:
T-Claps (Recognition):
Prayer: Prayer for Pax’s M’s about to go through surgery, toys for tots and the impact it has on those families in need, families of those effected by the pandemic
Caveman Peak And Valley
/in Captain Caveman!! /QIC: DawgpoundPAX: Buford, Chaps, Dahmer, Dawgpound, Emeril, Foghorn, pipes, Pumpkin Spice, Quiver, Steamboat
EC: Dawgpound, Emeril, Dahmer
FNGs: Nope
Warm Up:
Bounce
Foot Trace
Hinge
Spinal Rotation
Ring out the shoulders
Fazio Arm Circles or Blah blahrm blah blahs
Neck stretch
The Workout:
We went over the two options for the game. Remember the game from onnit. Start at four reps for three exercise. If you finish in enough time then increase the reps from 4 to 6. If you don’t finish the reps in time you lose your recovery time.
Mary:
6 minute abs!!!
10 Seconds Mountain Climbers
20 Seconds Hug your knees
20 Seconds Bicycle
20 Seconds Bowl
We had time and did some downward dogs and pigeon poses.
Announcements:
T-Claps (Recognition):
Dawgpound and Emeril for keeping the Steel Mace and kettlebell workouts going
Prayer:
187 M
Last week Ivan
/in Crazy Ivan /QIC: DawgpoundPAX: Dahmer, Dawgpound, Emeril, Fanny Pack, Pikachu
5 men showed up for my 250 post for the year. This has been a strange year with Covid. Luckily I still was able to post 250 times with this fine group of men. You all motivate me in many ways.
EC: 500 Swings Fanny Pack, Emeril, Pikachu and Dahmer
FNGs: Nope
Warm Up:
This was last week. I’m sure we bounced and did those foot traces. Some other onnit stuff went down,.
The Workout:
The goal was 6 rounds. We did 4 rounds and 1 round of negative reps
When the remix of the man played we did a burpee Roma. Since the burpee record was broken this week by Alison Brown it was only fitting. She did 730 burpees in an hour. We did burpees for each time break was mentioned.
Mary:
2 rounds of 6 minute Abs. So 4 minutes
1o Second Plank
10 Second Knees to Elbows
10 Second Mountain Climbers
20 Second Hug your knees
20 Second Freddie Mercuries
20 Second Russian Twist
20 Second Bowl
Announcements:
T-Claps (Recognition):
Prayer:
Typewriters are stupid
/in The Nest /QIC: 16-bitPAX: 16-bit, Finkle, Florence, Hardy, Norm, Scrapple
Remember typewriters? They sucked. So did the exercises YHC decided to do that were typewriter themed. About half way through I realized it was a bad idea but at some point you’re pot committed so you just have to go with it.
FNGs: Nope
Warm Up:
SSH x20 IC
Penalty burpees (Norm was late) x5 OYO
Windmills x10 IC
Daisy Pickers x10 IC
Sir Fazio Arm circles x10 IC forward and reverse
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
Ever since The Nest was opened YHC wanted to try something with the curved wall that is right below the pavilion. I wanted to do some kind of exercise that traversed the wall, hit the end, and then went back. Hence the typewriter reference. Thought it occurs to me that one PAX was probably young enough to have no idea what a typewriter actually is. Anyway, we moseyed to the wall and lined up.
The first set was irkins. We all lined up on the wall in irkin position and were given the instructions that we would do 5 irkins and then hand shuffle once to the right, do 4 irkins, move again, 3 irkins, etc., down to 1 and then back up to 5. Once we hit the wall the PAX at the end let out an audible “DING” and we moved our way the other direction up the wall back to the start.
The second set was supposed to be dirkins but the Q called an audible and instead we all held the dirkin position while the PAX at the beginning of the line bear crawled to the end and resumed the position. Again, continued to the end of the wall, dinged, and then worked our way back up.
Not being a fan of this idea but being committed we had to round it out with dips. We did these similar to how we did the irkins where we did 5, 4, 3, 2, 1, 2, 3, 4, 5 while hand shuffling up and down the wall. Everyone was glad when these were done.
We headed up to the pavilion and secured spots at picnic tables for some leg 11s consisting of step ups and lunges. Two legs counted as 1 so the 10 step ups we started with was a 20 count and we did 1 lunge in cadence so we could get each leg. YHC was glad for the PAX during this because evidently I suck at counting.
Once those were finished we did two sets of roman situps off the end of the table. If you aren’t familiar with one of YHC’s favorite exercises, you hang off the end of the table, face first, from the waist and essentially do a reverse sit up. We had to partner up so that one partner could hold the feet of the PAX doing the exercise. We didn’t need any emergency dentist visits.
Once we were through with these we did half a lap around the block and then circled up for…
Mary:
American Hammers x15 IC
Pickle Pounders x10 IC
Sleeping Hillbillies x10 IC each side
LSF x10 IC
Freddie Mercury x10 IC
Announcements:
Kung POW is open on Christmas morning. Double D and Deadbolt have your Q. If you hate your family and want to workout instead on Christmas morning those guys will be there to make you regret your decision.
Prayer:
YHC’s mom has COVID. So far just feels like a cold but help me pray it stays that way.
FloJo’s family departs on the 17th for his new traveling nurse gig. They bought a new truck and a 5th wheel and will be packing up the three kids and three dogs as they head off on their adventure. The first stop is Johns Hopkins in Maryland. If you see him make sure you wish him well.
Finkle is having to shop for a new car for his daughter and car shopping is terrible. Pray for his blood pressure.
Thank you men for allowing me to explore my curiosity this morning. I got to try a couple things I had been wanting to do and it was fun. Well, “fun”. Can’t say I liked it but also can’t say I won’t do it again. Appreciate each and every one of you.
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I thought that was FedEx
/in AO Post, Paradise City /QIC: SkidmarkPAX: Bondo, Brah, Dawgpound, Dumbo, Emeril, Katniss, Lipstick, McNugget, Oboe, Pikachu, Skidmark, Snap, UTI
Chilly, windy Monday mornings always brings out the best in people: great workouts, great mumble chatter, great fellowship. Nice to see a consistent showing at PC as 13 strong ventured out to let FML take the Q. We make this promise, you will get a variety.
EC Bells: Dawg and Emeril
EC Running: UTI, Lipstick, Skidmark
Commute: Pikachu
FNGs: One new member to F3 moseyed across the street to join rather than making the commute to Garner. Welcome Brah. Good thing he didn’t tell us he joined slack with a fake name or this could have been ugly. Someone pointed out a slight resemblance to FedEx.
Warm Up: Lipstick ran us up the ramp for some SSH, Imperial Walkers, and Hillbillies. Down the ramp for burpees for sleepy Kat and Frankensteins.
The Workout: Lipstick with the first Q who took us on a 5 minute mosey to the entrance to Oak Hall. The first one. BUT depending on you point of reference that could easily change. Regardless we had to run up there in 5 minutes and back in 3:45. Valiant effort.
Pikachu with part Deux. Suicides on the ramp. 3 star jumps at the bottom and Monkey Humpers at the light post. Add 3 humpers at each light post to get you to 39 humpers of monkees.
Mary: Skidmark at the rear. 3 man indian run to the courts for about 7 minutes of plank hold for varying exercises. Forgot Dumbo hurt his shoulder so he exercised his abs from his back. Lots of guys on their knees at this point. Guess they were all sucking…wind
Announcements: 2nd F leadership, 3rd F looking for more guys to join the committee
T-Claps (Recognition): FNG, Bondo is 60 and getting after it.
Prayer: Fanny’s wife, 187 and Tracey, Holiday goods and bads
Rocks and Hills
/in AO Post, Downtown Train /QIC: NemoPAX: Abe, Coal Ash, Deadbolt, Mookie, Nemo
Had great weather this morning and 5 HIM showed up to push each other on a simple but strong workout with some solid mumble chatter. No EC today, flag was planted and we were off on our way.
FNGs: not today
Warm Up: quick mosey up to Main St to enjoy the lights then back to circle up for most of the usual w/u exercises
The Workout: mosey to the rocks, select a rock that works for curls, mosey to roundabout at top of Library Hill. We did 5 hill repeats, and between we did 10-pointers with rocks starting with 5, then 10 and finally a 15 count. Mosey to library lot for curls 3-ways, triceps, recover on the SSH. Mosey to return rocks and back to flag.
Mary: 2 full rounds of plank-o-rama
Announcements: Christmas Day only AO is Kung Pow
T-Claps (Recognition):
Prayer: Fanny Pack’s family for safety and healing for his M, other PAX dealing with illness and family medical issues – there’s many of us out there right now working through medical challenges for self-family-friends. Talked about the gift we get each day, to make choices about how we spend our day, how we can stay focused on all 3 Fs through the holiday, and not taking things for granted. YHC took us out.
Honor to lead this morning. Hope you all have a great holiday!
This Way is Harder
/in Any Given Sunday, AO Post /QIC: Fanny PackPAX: Abe, Fanny Pack, Nemo, Vasoline
Core Principle: Workouts are Held Outdoors, Rain or Shine, Cold or Heat. 4 PAX answered the bell for this challenge today at AGS with the temperature around 34 degrees and an increasing rain coming down. There was about a mile where YHC was pretty sure it was sleet… All the men got stronger and a couple hit some milestones.
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Frankensteins
The Workout: The route had us leaving Womble and heading down Stinson with a left on Bass Lake, Right on Holly Springs Rd., Left on Linksland, and then we ran Crossways (all PAX agreeing that this direction seemed somewhat harder). YHC called an audible from going through the greenways and instead took a Left on Skymont and followed it all the way up through Rhamkatte Village and got back onto Holly Springs road and headed to toward downtown. The lights are always nice this time of year down there and then we turned off to head back to Womble, but went the long way around on Grigsby and through Blooming Meadows. A touch more than 7 miles….and a few minutes late for COT, but all PAX elected to continue during the run.
Mary: None
Announcements: 1 AO, KungPOW open Christmas Friday.
T-Claps (Recognition): Nemo hit his 1000 mile for the year mark, despite being down with sickness for almost a month. Way to not give up or give in HIM! Abe hit a distance PR for himself and said it had been quite some time since he’s run that far. Great push!
Prayer: Vasoline took us out with great words of encouragement and prayer….like any fine site Q would! A true blessing just to be there with this group as they all continue to accelerate. Great work men…now for that hot shower!
Long Things are Good Things
/in AO Post, Ground Pounder /QIC: Fanny PackPAX: 3rd Cousin, Fanny Pack, Forceps, Frenchie, Mookie, Pumpkin Spice, Shredder, Wallaby
A cold start and many PAX with frozen hands as the workout progressed but, lot’s of great mumblechatter in the mix during the beatdown at Ground Pounder, helping us all to embrace the suck. A pretty good set of 1-liners (including the title here) leading through and all the way up to the last seconds of the workout. YHC was warned at least once by Shredder that a wrong move by the Q during Mary could result in a kick in the nuts and the PAX let YHC know that this was yet another reasonable Q thrown down at the Ground Pounder!
FNG’s: No
Warm Up: Good Mornings, Willie Mays Hays, Imperial Walker, Hillbillies, Windmills, Sir Fazio’s (F/R), Overhead Claps, and SSH.
The Workout: 2 Heavy bag coupons were brought to the workout by YHC. 1 Bag was 100lb. the other was a 75lb. PAX were instructed to grab a rock that would be challenging for the Circle of Rock. We Cusacked the rock back up toward the flag where the heavy bags lay off the the grass on the side. Each heavy bag was I’d say 40 yards apart. Each PAX took turns departing the Circle of Rock as the “timer” as the flipped the heavy bag the whole distance and then either carried or dragged the other heavy bag the whole distance back. During the thang, each PAX departed the circle 3 times, while others did rock work according to YHC’s cadence or count. When YHC departed the circle, Shredder, Mookie, and Forceps were good enough to serve in running the circle. Rock exercises included: Curls for the Girls x2, Triceps Press x2, Shoulder Press x2, Rut-Rows x2, Squats, Rock Spanks x2, Toe Taps, Rock Merkins on each side, LSF w/rock, Box Cutters w/Rock, Chest Press, Wonderbras, Bus Drivers, Plank Jacks, Mountain Climbers, Standard Merkins. We the returned the rocks and moseyed to the playground knee wall.
At the wall we did 20 ct. Step-Ups, Dips x30, Bulgarian Squats x10 each leg. Repeato except only did 15 dips the second round.
To the Wall of Pain for a very short session of People’s Chair with a 15 ct. per PAX. This was followed by Balls to the Wall for a 15 ct. per PAX. Mosey over the flag for Mary.
Mary: YHC had a particular holiday favorite all cued up for our Mary routine and then….an audible had to be called due to YHC’s phone desperately needing a changeout. When it’s cold temperature, my phone turns off unexpectedly and often. I will try this again, because I think the routine would be “fun”. Finished with 20 ct. LBC’s, 30 ct. Freddie Mercury’s, 20 ct. WW2, 20 ct. H2M, and 20 ct. Pickle Pounders.
Announcements: Only 1 AO for Christmas Day workout- Kung POW.
T-Claps (Recognition): Forceps being the only PAX adequately prepared with the right gloves for frozen rocks!
Prayer: YHC and his M, surgery Monday. Local businesses and restaurants in COVID times. Forceps and family during the holidays, grief, reflection. Sadiq and Pumpkin Spice’s family. YHC took us out. Thanks for playing fellas, great work!
PAX: Florence, Katniss, Abe, Snap
Warm Up: Mosey to the far parking lot for high knees, butt kickers, karaoke, Good Mornings, windmills, goof balls, Fazio arm circles, and side straddle hops.
The Workout:
Mosey over to the playground for 5 sets of exercises – each set included 5 pullups, 10 merkins, 15 jump squats, and 20 LBCs.
Indian Run around the soccer fields
Mosey over to the rock pile and line up for 20 count exercises followed by sprints across the parking lot and mosey back. Exercises included ground pounders, wonderbras, tricep extensions, overhead presses, curls for the girls, chest presses, prisoner squats, and rut rows.
Indian Run the long way around the baseball fields and bring it in for Mary.
Mary: Back to the tennis courts for low slow flutter, LBCs, side LBCs, Homer to Marge, shoudler taps, and pickle pounders.
Announcements: Service opportunity this weekend, learn more on Slack.
Prayer: Florence’s family is headed to Maryland for 13 weeks, prayers for them. Snaps friend’s mother-in-law losing the battle with Covid in the hospital on a ventilator.
The pre-blast was too damn late! So was this backblast.
/in Possum Trot /QIC: 16-bitPAX: 16-bit, Norm, POTS, Scrapple, Sprinkler
After spending all week preaching about the importance of getting backblasts put together I completely spaced on doing this one the past two days. Sorry.
Also, I heard loud and clear from PAX that if you’re going to pre-blast make sure you do it early enough in the day. While certain HIM were confused about when YHC actually did the pre-blast it emphasized the need to get it done early so people know what to expect.
Speaking of pre-blasts, YHC promised a morning full of legs and that’s what I hopefully delivered
FNGs: Nope
Warm Up:
SSH x20 IC
Windmill x10 IC
Daisy Picker x10 IC
I honestly don’t remember all of it. It was two days ago and I just make this stuff up as I go. It was the usual stuff, nothing fancy.
The Workout:
We moseyed to the big port-a-john headed down to the ballfields and PAX were instructed to line up to do Walk Like an Egyptian down to the fence where the concession stand is. Each PAX would lunge forward and hold while the one in the back did a duck walk to the front of the line. We continued down this way, Indian run style, until we reached the gap in the fence.
Once there we grabbed a piece of wall on the building and performed People’s Chair Bat Wings. While in People’s Chair we did 10 forward arm circles, 10 reverse arm circles, 10 seal claps, and 10 overhead claps. We paused between each set and repeated the whole thing once we finished.
After that we went over to the small hill for 11’s. Squats at the bottom and star jumps at the top. Once that was done we went over to the knee wall by the stairs and did 20x step ups, 10x irkins, and 10x dips. Rinse and repeat and then mosey back up to the parking lot.
Once we reached the parking lot we did another Walk Like an Egyptian until we reached the entrance to the tennis courts. We all lined up at the sideline of one of the courts and made our way the width of two courts by doing a squat, lunge step forward, and then tuck jump. Another squat, lunge step with the other leg, tuck jump. Do this across the whole distance.
Lastly we went over to the wood wall in the court area and held People’s Chair while the PAX at the front of the line lunge walked to the end of the line and held. Again, Indian run style, all the way down the wall and then back up it.
Mary:
American Hammer x10 IC
LSF x10 IC
Freddy Mercury x10 IC
Homer to Marge x10 IC
Homer to Marge with leg up – 5 each leg
Pickle Pounders x10 IC
Announcements:
Christmas party was Thursday.
Prayer:
Scrapple’s M’s foot surgery
Fanny Pack’s M’s surgery
Thanks for joining me men on a cold morning that was supposed to also be wet. You braved what were supposed to be nasty conditions and were rewarded for it.
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