After a few weeks of 29.9’s during CoT, YHC’s 30th birthday (and the loss of hate status) was finally here. 19 pax and 1 pup came out to help celebrate with a beatdown.
FNGs:
None today.
Warm Up:
Mosey across to the old Ivan parking lot.
SSH x30 IC
Sir Fazio x15 forward x15 backward
Imperial Walkers x15 IC
Hillbillies x15 IC
Mosey down to end of the parking lot (towards the pond)
The Workout:
5x Burpees at the end of the lot
Crab walk halfway up the lot
30x of an exercise of the sheet
Mosey to end
5x Turkish getups
Bear crawl halfway down
30x of an exercise on the other sheet
Mosey to end
Sheet exercises were Merkins, Diamond Merkins, Wide Merkins, Carolina Dry Docks, Shoulder Taps IC, and Merkins for the first sheet. For the second they were Jump squats, alternating reverse lunges, side straddle hop, squats, alternating lunges, and jump squats.
We removed the bear crawl and crab walk for the last two rounds because we were running out of time.
Mary:
Sadly we ran out of time to close out with a song, so we settled for 30x Low Slow Flutter IC and 30x LBCs IC.
Announcements:
Rune continues – next week is team Skidmark’s rest week.
U-Turn and Disney are looking for site Q’s. Step up and lead!
2nd F after Cletus – thanks Skidmark & Banana Seat for the coffee and donuts!
Prayer:
Pablo, Particle Board, and Rain Maker’s mom passed recently. Check Slack 3rd F for arrangement details.
Martini’s mom.
Full House’s wife’s uncle and former colleague passed this week.
Hardy has four staples in his head from a ninja training accident. Florence’s friend Alex continues to recover.
An honor to lead this morning men – thank you for the encouragement and accountability for another year!
10 Sheepdogs become Dragon Warriors
/in AO Post, Sheepdog/by FarvaFNGs:None today
Warm Up: EC was our warm up then right to the Workout, because I had a lot planned and only 45 minutes to execute!
The Workout: Went with a Kung Fu Panda theme and decided to do workouts inspired by the 5 main styles in the movie and finish with a customized exercise made for this AO.
3 merkins to kick off each segment
Krane
3 merkins
Snake
3 merkins
Monkey
3 merkins
Tiger (55 deconstructed burpees split between two sets of 11s)
3 merkins
Praying Mantis
3 merkins
Panda/Dragon Warrior
Bear Crawl Ring of Fu
T-Claps (Recognition): 4 Pax for EC, My 3yr anniversary
Prayer: Graduates, leadership, the direction of the country, the police and military, recent losses
“Careful What You Ask For” or “EC + LC = WTF”
/in Crazy Ivan/by EmerilFNGs: None
Warm Up:
Aww that’s cute
The Workout:
Constant “real” Indian Run. No “tighten it ups allowed”. Ran from parking deck to cemetery to Bombshell to Walgreens to cemetery, to parking deck. 3 miles total running. Every time LC got to the front of the PAX, we immediately stopped, no rest, did a(1 exercise) x 25 in cadence of the following at every stop:
SSH
HillyBillys
Sumo Squats
WW2
Boat/Canoe
Durkin
PlankJacks
BTW(shouldertaps)
LBC
Good Morning
Sir Fozey Arm Circles(50)
Russian American Hammer
Squats
Burpees
The finisher:
Did not go as planned. The plan was to do burpees (5) each time LC ran to the front. Flanigan took one for the team and easily out sprinted YHC all the way to only allow for 10 OYO burpees total.
Cool down:
Dawgpound actually started his cool down at around 5:38am. He then led us all through a series of bro’ga exercises to finish off the morning.
Mary:
Who Dat?
Announcements:
Rune. Happy Birthday @Pikachu
T-Claps (Recognition):
Prayer:
Pablo, Particle Board and Rainmaker. Dawgpound brother-in-law marriage. Where is Crablegs? Word is he got a sweet new lesbian sled(Subaru). Martini.
Was a pleasure to put these great men through a little pain and a lot of fun. Thank you
Dirty 30
/in AO Post, Cletus/by PikachuAfter a few weeks of 29.9’s during CoT, YHC’s 30th birthday (and the loss of hate status) was finally here. 19 pax and 1 pup came out to help celebrate with a beatdown.
FNGs:
None today.
Warm Up:
Mosey across to the old Ivan parking lot.
SSH x30 IC
Sir Fazio x15 forward x15 backward
Imperial Walkers x15 IC
Hillbillies x15 IC
Mosey down to end of the parking lot (towards the pond)
The Workout:
5x Burpees at the end of the lot
Crab walk halfway up the lot
30x of an exercise of the sheet
Mosey to end
5x Turkish getups
Bear crawl halfway down
30x of an exercise on the other sheet
Mosey to end
Sheet exercises were Merkins, Diamond Merkins, Wide Merkins, Carolina Dry Docks, Shoulder Taps IC, and Merkins for the first sheet. For the second they were Jump squats, alternating reverse lunges, side straddle hop, squats, alternating lunges, and jump squats.
We removed the bear crawl and crab walk for the last two rounds because we were running out of time.
Mary:
Sadly we ran out of time to close out with a song, so we settled for 30x Low Slow Flutter IC and 30x LBCs IC.
Announcements:
Rune continues – next week is team Skidmark’s rest week.
U-Turn and Disney are looking for site Q’s. Step up and lead!
2nd F after Cletus – thanks Skidmark & Banana Seat for the coffee and donuts!
Prayer:
Pablo, Particle Board, and Rain Maker’s mom passed recently. Check Slack 3rd F for arrangement details.
Martini’s mom.
Full House’s wife’s uncle and former colleague passed this week.
Hardy has four staples in his head from a ninja training accident. Florence’s friend Alex continues to recover.
An honor to lead this morning men – thank you for the encouragement and accountability for another year!
Ultimate in the Pit
/in AO Post/by PikachuTonight’s workout was pre-blasted as ultimate frisbee and clearly that was popular with the pax based on the 18 people that showed up to play. Turf fields were reserved but the pit across stinson and down the hill had plenty of open space. After a quick Alpine sighting we began.
FNGs: Puberty & Do-si-do – welcome men!
Warm Up:
SSH x10
Daisy pickers x10
Sir Fazio Arm Circles x10
The Workout:
Ultimate frisbee. First half of the game was 3x merkins everytime the disc hit the ground, second half was 3x squats. Scoring squad called an exercise for eveyrone to do – Fumunga called burpees multiple times.
Mary:
Not tonight
Announcements:
RUNE continues – remember you can’t win in the first week, but you can certainly lose.
T-Claps (Recognition):
FNGs Puberty and Do-si-do for coming out on a hot evening. Skidmark for getting them out there.
Prayer:
Fantastic message from Breach about Travis Manion foundation and how important that type of work is especially now with everything going on in our country.
Pablo/Particle Board/Rain Maker’s mom – see 3rd F channel for arrangement details.
Descending Ladder
/in AO Post/by Mr. TerrificEC:Â Yogurt
FNGs: n/a
Warm Up: SSH, Hill Billies, Imperial walkers, goofballs, daisy pickers, frankensteins
The Workout:
Descending ladder on the track:
1600m, at the finish line for each lap 10 merkins, 10 LBCs, 10 squats (turned out to be 1 min 53 seconds or faster per lap)
1000m, at the finish line for each lap, 10 burpees (1 min 42 seconds or faster per lap)
800m, at the finish line did A walks/Karokes/A skips/Karokes/B skips/Karokes/Lunge jumps (1 min 35 seconds or faster per lap)
Mary: Claw and leg swings
Announcements: n/a
T-Claps (Recognition): n/a
Prayer: Family sanity during remote working and for good role models to stand up where needed.
What’s Wrong with You?
/in AO Post, Disney/by Fanny PackMy first post at Disney was on January 2nd of this year. This was after starting F3 back in October and maybe 15-20 total posts up to that point. Not 100% sold on F3 yet, this was the workout that started the fire! I think it was a throwback co-Q by Deadbolt and somebody else. I had only heard of Disney from others prior to this.  Stories of a pax named Pablo who would make fellas “Merlot” on this thing called the Abyss circulated around me enough that I was honestly a bit nervous that this was the AO that I would simply not be able to keep up with, considering just coming off about a 3 year layoff from working out. The workout on January 2nd was focused, intense, constantly moving, and structured. We went so many places in the park in such a short time that morning. Though I started Q ing late in January, I knew enough to know that a quality Disney Q needs to bring it! So about 30 lbs. lighter and in much better shape YHC took the reins at Disney with 10 other pax ready to ride as many rides as we could.
FNG’s: none
EC:Â Nemo, Shamwow!, Mookie, Emeril
Warm Up: SSH, GM’s, Seal Claps, Overhead Claps, Frankenstein’s. Mosey to the big hill on the far side of the field.
The Workout: Take the hill stack. 10 burpees, take the hill. 10 burpees, 20 squats at the top.  Run the ridge, 10 burpees, 20 squats, 30 mountain climbers.  When I called this is when Emeril looked at me and said, “What’s wrong with you?”
Mosey to other side of fence for 5 count per pax People’s Chair followed by 30 ct. fence squats. Mosey to the Abyss.
We did split group 7’s on the Abyss with burpees at the bottom and WW1 at the top. Plank hold for the 6.
2 line Indian runs to the high school. 30 bench dips.
With Indian run lines remaining in effect, we did a few hill repeats with 2 merkins at the bottom, run to the top, 4 star jumps, back down, 6 merkins, to the top, 8 star jumps, on the way down, several pax were quick to let YHC know we didn’t have a whole lot of time to get back to the flag. OR they didn’t want to do more hill repeats. Either way, these pax were right on so we finished with 20 merkins. Indian run in a whole group back to the flag.
Mary: H2M, H2M single leg, Box Cutters, Pickle Pounders.
Announcements: Rune continues. Â Bass Lake mulch project.
T-Claps (Recognition):
Prayer: Pablo has lost his mother. Pray for his family. Martini’s mom and family. Hardy got staples after suffering a hit to the head and ninja training. Praises from Quiver for his daughter getting good news on high school placement. Praises from FloJoe and a family member of his who is recovering and we were praying for. Our Nation, leaders.  Honor to lead men!
OG Fritter Foundation Co-Q at the Cobra
/in AO Post, Purple Cobra/by DumboFNGs: Not today!
EC: 187, Cupid, Dumbo, Fanny Pack, Mookie, Pablo, Redenbacher
Warm Up: On our way to the Butcher’s Market we stopped for SSH, Good Morning, Daisy Pickers, Fazio Arm Circles
The Workout: Pablo and YHC talked the night before and Pablo said, “I’ll fill in what you don’t use” so YHC set out to take up half the time. It ended up taking 2/3 of the time…
Thang 1: 11’s at the Butchers Markets with Captain Thor (big boy sit ups and American Hammers IC – 1:2 ratio) on one end and Jack Webb’s on the other end (1:4 ratio). The PAX all stayed together.
Thang 2: Pablo let us in rounds of Balls to the Wall and People’s Chair. Three rounds of each with half the PAX doing that and the other half switching between Mtn Climbers, LBC and Freddy Mercury. After the initial 3 rounds we switched from Balls to the Wall to People’s Chair.
We moseyed back to the flag the long way to ensure we got our second whole mile (remember back when scoring for Rune only allowed for whole miles and 2 max at an AO?)
Mary: Pablo killed us with 6 minutes of increasingly difficult core exercises. YHC was so gassed he doesn’t remember them all. I know we did Freddy Mercury, Box Cutters, Homer to Marge and Pickle Pounders. Fathers Day isn’t too far off so start practicing now!
Announcements: Check the interwebs…
T-Claps (Recognition):
Prayer: Pablo’s Mom, Fanny Pack’s Daughter.
A Proper Backblast
/in AO Post, Running 4 the John/by Skidmark10 Pax presented themselves this fine morning to exercise the mind, body, and spirit. Joyful comradery and scholarly conversation was abundant this morning as Pax navigated along the route honoring Ursa Major. Members of the organization supported and encouraged each other the route. The conversations, while scholarly and thought provoking, also allowed for debate. We concluded with a trust circle that gave gentlemen the opportunity to share their feelings in safe and secure place empowered by fellow men. We enjoyed tea at Starbucks at the conclusion.
EC: Emeril, Banana Seat, Cupid, Full House, Pikachu, Skidmark
FNGs: Unfortunately no
Warm-up: Calisthenics: Mountain People, Regal Wayfarers, Appendage circles, Mountain ascenders
The Workout: Ursa Major 5.2 miles
Mary: Yoga
Announcements: Rune
T-Claps (Recognition): Full House just pushing through
Prayer: McKeon family, Full House’s wife’s uncle, Martini’s mom
Deja Vu at the Nest
/in AO Post, The Nest/by QuiverYosemite posted that he needed a Q at the nest, so I grabbed it, I figured I could repeat my birthday Q at Disney.
EC: Boy George, Fumunga, Gamecock
FNGs: none
Warm Up: 15SSH, 15 Hillbilly’s, 15 Imperial Walkers, 10 Sir Fazio arm circles forward and backward, 10 Good Mornings
The Workout:
     Thang 1: Mosey to one end of the parking lot, get a partner. One Partner runs the lot stopping at each island and does 15 merkins, 20 lbc’s, 25 squats. While
Partner 2 does 10 count Balls to the Wall, 15 count Shoulder Taps, and Peoples Chair until partner returns. Did this 3 times.
    Thang 2: Mosey to Shelter, for Dora 123, 100 Step-Ups, 200 Freddy Mercuries, 300 dips
    Thang 3: 11’s in the parking lot, star jumps and Carolina Dry docs,
Mary: 8 Homer to Marge, and Have a nice day.
Announcements: Rune is ongoing, Helping Holly Springs with Park Maintenace, 10 F3 anniversary
T-Claps (Recognition): Pax for Hard work and good talk after the workout
Prayer: Martini, Pablo, and Hobo’s families as they are dealing with Hospice for a loved one, Gamecock’s niece continues improvement in NICU. Prayers for compassion patience, and understanding for the nation as we deal with 2020.
NMS: There is a lot going on right now, I feel for our African American citizens right now. I can’t even begin to knows what if feels like, I hope this will lead to better things for them and our country, everyone should feel safe in the US and not feel like they are being targeted because of Race, or any other reason.
Back to avg numbers at the U!
/in U Turn/by ShamWowFNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out