After running the “old school” U-Turn loop this am, YHC decided to take the Q at Ground Pounder with a real focus on “muscle moves” and rep counts.  11 pax showed up for a lot of rock work and an impromptu photo shoot by Banana Seat.  When asked if he was joining the workout, he responded he was only a spectator this morning, and this guy just stood there eating his breakfast….but got some great photos of the workout.  There’s gotta be a name for this type of behavior in the lexicon. Either way, we all did 5 burpees in honor of our breakfast eating photographer/spectator’s arrival and departure in his “sweet” new ride.
EC:Â Nemo and Coal Ash
FNG’s: None
Warm Up: SSH, Sir Fazios F/R, Seal Claps, Overhead Claps, Frankenstein’s, Windmills, Good Mornings.
The Workout: Merkin ladder up of 10,15,20, and 25 counts with 13 SSH in between each set.
Rock Time
Descending ladders of rock exercise combos. Counts were 20,15,10. Â Curls for the Girls/Ground Pounders. Then Triceps Extensions/Squats. Then Shoulder Press/Rut Rows. Â Each combo was followed by a break where we did 20,15,10 reps of chest presses and an ab exercise with rock. Finished this portion of the workout w/ 20 count IC of Bus Drivers. Every driver drives in his own way!!!
Bear Crawl across lot with 10 merkins, return trip with lunge walk followed by 10 squats. Repeato with two rounds of “penalty exercises” for pax doing rock exchanges during the workout.
To the Wall for 2 rounds of BTTW with each pax doing 5 count and 1 round of People’s Chair with each pax doing a 10 count.
Mary: each pax took a turn calling a 10 count exercise including: diamond merkins, nipplers, Shoulder Taps, spider man merkins, Pickle pounders, WW2, plank holds, burpees, squat jumps.
Announcements: Many AOs open. Looking at possible Fleming Loop site soon. Mr. Terrific taking the lead at Tiger Blood with a speed and form focus.
T-Claps (Recognition): PAC-Man’s Birthday. Happy 33rd.
Prayer: DOA’s family member with cancer/stroke, Coal Ash grandma w/ demensia , YHC’s daughter Julia recovering from stomach bug but with some mental barriers to cross and my M with strained relations with her mom. Mr. Terrific and his career change time. Our country and nation. Honored to lead HIM’s.
Boulders, Breakfasts, and Banana Seats
/in AO Post, Ground Pounder/by Fanny PackAfter running the “old school” U-Turn loop this am, YHC decided to take the Q at Ground Pounder with a real focus on “muscle moves” and rep counts.  11 pax showed up for a lot of rock work and an impromptu photo shoot by Banana Seat.  When asked if he was joining the workout, he responded he was only a spectator this morning, and this guy just stood there eating his breakfast….but got some great photos of the workout.  There’s gotta be a name for this type of behavior in the lexicon. Either way, we all did 5 burpees in honor of our breakfast eating photographer/spectator’s arrival and departure in his “sweet” new ride.
EC:Â Nemo and Coal Ash
FNG’s: None
Warm Up: SSH, Sir Fazios F/R, Seal Claps, Overhead Claps, Frankenstein’s, Windmills, Good Mornings.
The Workout: Merkin ladder up of 10,15,20, and 25 counts with 13 SSH in between each set.
Rock Time
Descending ladders of rock exercise combos. Counts were 20,15,10. Â Curls for the Girls/Ground Pounders. Then Triceps Extensions/Squats. Then Shoulder Press/Rut Rows. Â Each combo was followed by a break where we did 20,15,10 reps of chest presses and an ab exercise with rock. Finished this portion of the workout w/ 20 count IC of Bus Drivers. Every driver drives in his own way!!!
Bear Crawl across lot with 10 merkins, return trip with lunge walk followed by 10 squats. Repeato with two rounds of “penalty exercises” for pax doing rock exchanges during the workout.
To the Wall for 2 rounds of BTTW with each pax doing 5 count and 1 round of People’s Chair with each pax doing a 10 count.
Mary: each pax took a turn calling a 10 count exercise including: diamond merkins, nipplers, Shoulder Taps, spider man merkins, Pickle pounders, WW2, plank holds, burpees, squat jumps.
Announcements: Many AOs open. Looking at possible Fleming Loop site soon. Mr. Terrific taking the lead at Tiger Blood with a speed and form focus.
T-Claps (Recognition): PAC-Man’s Birthday. Happy 33rd.
Prayer: DOA’s family member with cancer/stroke, Coal Ash grandma w/ demensia , YHC’s daughter Julia recovering from stomach bug but with some mental barriers to cross and my M with strained relations with her mom. Mr. Terrific and his career change time. Our country and nation. Honored to lead HIM’s.
You took a tranq to the jugular man!
/in AO Post, U Turn/by Full HouseFNGs: None
Warm Up: Imperial walkers x 10; daisy pickers x 10; hammy stretching 10 counts; frankensteins x 10, SSH x 20
The Workout: 19 PAX on this Saturday for 5+ miles trekking through the old u-turn route. Good route, lots of mumblechatter, all helped pick up the six. Various PAX for EC, Cupid, Dawgpound, Dumbo, Emeril, Full House.
Mary: none
Announcements: Roon race coming up in June – see Banana Seat for details
T-Claps (Recognition):
Prayer: Prayers for Mr. Terrific in his job search, healthcare workers, first responders
Yogurt Celebrates BDay With 55 Burpees; Fanny Pack Leads TBD
/in To Be Determined/by YogurtYogurt led eight PAX for a non-stop workout centered around 55 burpees. Fanny Pack led seven PAX for some 11’s and more…
Warmup: Mosey to amphitheater, spread out for 11/55 burpees. I asked Go-Gurt to help me account for our five sets of 11 burpees.
Stop 1: Amphitheater
Stop 2: Picnic shelter area: 11 burpees to make it 22/55
Stop 3: Top of Ivan lot: 11 burpees to make it 33/55
Stop 4: Bottom of Ivan lot: modified Red Barchetta
Stop 5: Top of Ivan lot for 55 more burpees to make it 44/55
Stop 6: Tennis courts for 11 more burpees to make it 55/55!
TBD Led by Fanny Pack
Round 1: Ivan lot: Sevens with burpees and alternating lunges
Round 2: Amphitheater: Step ups, squats, irkins, dirkins, dips, several rounds of BTTW and People’s Chair
Round 3: Tennis courts: Ascending ladder to 11 of Jack Squats (squat replaces air press) with sprints in between
Mary: Combined Masters and TBD. Lots of ab and core work in sets of 55 or 28. We did not stop until 0615.
Prayer requests: Fanny Pack’s daughter, who is overcoming stomach-bug-type illness, but seems to be slow recovery.
Announcements: Yogurt turns 55, nothing major
Third Time’s Charming
/in AO Post, Sheepdog/by DovetailWarm Up:
Mosey round the school
Walking sumo squats, hands up, then out
SSH
Morrocan Night Club
Side leg lift
Imperial walkers
The Workout:
Burpee progression – 2s, then 4s, with short runs in-between. Start with burpees, halfway across the lot, burpees, run the rest, burpees, then run back to start
Regular
Double Merkin
Tuck
Ab pulse-ups (stretched out, arms and legs come up about 1ft)
Rinse & repeat burpee progression
Merkins, 5sec up/down for 3, then 3sec u/d for 3, then 1sec u/d for 4
Squats to same tension cadence
Down dog shoulder press to same cadence
Combatives:
Review of side kicks from last week
Learn roundhouse kicks
(Pivoting so your base heel points toward the target is crucial!)
Mary:
Side crunches
Sit-up twists
Pax call out an exercise:
Boat canoes (super slow, courtesy of Banana Seat)
Xs and Os (Yosemite)
One-legged homer-to-marge (Norm)
Toe touches (Martini)
Break dancers (Shredder)
And I can’t for the life of me remember what Mr. Terrific wrapped us up with!
Announcements:
Keep an eye out for the June challenge announcement. Hint: it’ll be called “RUNE”
Prayer:
Mr. Terrific’s job search
May 15th Cletus: Started Friday off right but I stopped Short! as Hardy killed the Q
/in Cletus/by KatnissFNGs: YES! Nick Singleton AKA Moped headlocked by Tetanus
Warm Up:Â The usual – SSH’s, Fazio Arm Circles FW & Rev, Daisy Pickers, Good Mornings
The Workout:Â A tribute to @Yogurt as we headed to one of his favorite places the Pit today.
Thing 1: 11’s Burpees and Plank Jacks across the field. I tried to add an extra 11 Burpees at the end but got called out that I had it wrong (but Hardy would save the day!), so we headed up the stairs.
Thing 2: Divided into two groups, 1 group BTW, 2nd group 10X merkins, Switch. 10 count Merkins was long enough so we went to 20 on round 2. 20 seemed to long but there was 1 PAX that couldn’t get enough. For round 3, it was group 1 peoples chair, group 2 – I requested an exercise, no one had time to respond before Hardy called out Burpees. 10 X Burpees it was. Repeat for round 4.
Thing 3: Headed to rocks as I had pre-blasted last week and didn’t deliver on. 15X Curls for the girls, 15X Tricep extensions, 10X overhead Press, 10X Squats, Repeat
Mary:Â Popcorn Mary – 15X Pickle Pounders, 15X LSF’s, 30 Merkins (Hardy killed the Q on this one as I was forced to “stop short” and forget what Florence called out next 15X of something), 15X Homer to Marge, and finally Have a nice day.
Announcements: Check Slack
T-Claps (Recognition):Â @Moped for hanging in until the end
Prayer:Â All those affected or helping with Coronavirus
May 8th Cletus: What have I done!
/in Cletus/by KatnissWarm Up: The usual, SSH, Fazio arm circles FW and Rev, Overhead Seal Claps, Seal Claps, Daisy Pickers
The Workout:Â Stack em and Un-Stack-em:Â Around the soccer fields with a stop on each side at the parking lot, we stacked 10 Burbees, 15 Merkins, 20 Sumo Squats, 25 Freddie Mercuries and then repeated with a full stack and then began the un-stack.
Mary:Â A core annihilation brought to you by Aquaman, I really don’t remember as I was forced to modify but it was intense and definitely had some boat/canoes in there.
Announcements:Â I don’t remember, need to shake off the rust and start posting backblasts in a timely manner.
T-Claps (Recognition):Â Everyone for completing this workout, it was a Mother#%#@!
Prayer:Â Shame on me, I remember Fanny Packs daughter and her stomach bug but there was another significant prayer request that slips my memory.
May 1st Cletus: F3 is Back Baby!!!
/in Cletus/by KatnissFNGs: None
Warm Up: The usual – SSH, Fazio arm circles, Overhead Seal Claps, Seal Claps, Fazio Arm Circles FW & Rev
The Workout:Â Modified Murph, 1 mile stroll, 100 Merkins, 200 Squats, 300 LBC’s, 1 mile stroll
Mary: No time
Announcements:Â We’re back Baby!
T-Claps (Recognition): Fanny Pack and Florence braving the gloom!
Prayer: That this epidemic shall pass
E-Ticket Rides at Disney
/in Disney/by DauberFNGs: Â None
EC: Â ShamWow!, Nemo and Full House
Showed up to Disney with three workouts planned in my head.  I wasn’t sure how many PAX would take my challenge after taking a picture of the abyss and posting it on the socials.  I wanted to make sure I had a plan for 3 PAX, <10 PAX or  >10 PAX.  It was a very long time since I had taken the 22 mins drive at o dark hundred in the morning.  I drove in silence doing a walk through in my head of the planned activities.  Planted the flag and greeted PAX I had not seen in 8 weeks.
Warm Up:  Nine PAX and a pooch took to the pitch after a mosey around it.  Completed SSH, Hillbillies, Good am, Seal Claps, Overhead Claps, Fazio Arm Circles, and static arm stretches.  The pitch was beautiful (flat, manicured) with temps  in the high fifties.
The Workout: Â Mosey to the abyss. Â Paired up for a Dora: 100 merkins, 200 LBCs, 300 SSH; hold squat/ completed squats and helped PAX finish their Dora. Â Thanks for the assistance on the count of SSH Nemo – apologies for not clarifying single vs four count SSH. Â Partner not doing Dora, ran/walked the stairs. Â At the bottom of the stairs, PAX completed 5 Star jumps before starting back up. Â Some PAX chose running up the dirt trail parallel to stairs. Â Indian run back to pitch. Â Nice sprints by Yogurt and POTS.
Mary: Lots of yoga. Â Popcorn 10c AB work.
Announcements: Â See Slack/FB
T-Claps (Recognition): Â Special shout out to my Shield-lock brothers: Â Masters for their support.
Prayer: YHC took us out. Â Prayers for injured PAX, everyone struggling with pandemic, first responders, delivery drivers. Â Honored to lead.
The shortest 10 seconds in the history of time
/in AO Post, Kennys Grave/by Boy GeorgeEC: Norm, Boy George
FNGs: None
Warm Up: Despite post last night stating no running, we did a quick jog around the parking lot before the usual set of warmup exercises – SSH, Windmills, Imperial Walker/Hillbillies, Sir Fazio arm circles, and Good Mornings.
The Workout: Modify posted on social that he was looking for a Q for today, and it’s been a good long while since I led a workout so I took my Daily Red Pill and seized the opportunity to accelerate my fitness while leading a great group of men. I decided on doing a Tabata-style workout, which consists of several exercises in the follow setup – 8 sets of doing AMRAP for 20 seconds, followed by a 10 second rest. After the 8 sets, you get a 1 minute rest before transitioning to the next exercise (so you spend 5 minutes each). I picked out 7 different things that would alternate between upper and lower body, followed by some core exercises with a bit of cardio mixed in. During some of the 1 minute rest periods we did something – squat hold, arm stretches, plank, etc – other than standing around. The order was:
1. Squats
2. Merkins
3. Lunges – alternating legs, every set we switched between forward and reverse lunges
4. Burpees
5. Mountain Climbers
6. Up tempo Side Straddle Hop – 12 IC for each set, pushed for 13 IC on the last one.
7. Plank – switch between Shoulder Taps and Nippler each set
Observations:
1. When putting this together I thought the 10 second rest would feel too long, having never done a Tabata workout before. By the end everyone agreed the 10 seconds felt like about 2 or 3. It didn’t help having my watch that started beeping at 5 seconds to count us down to start the exercise again.
2. Pace yourself. Before the merkins I mentioned the Goggins workout where he does 10 every 30 seconds and thought that was a reasonable goal. Somebody pushed and did 15 the first few sets and was paying for it by the end. As Norm mentioned, that first set always feels easy and gives you a false sense of hope, but by set 6 or 7 you are just praying for it to all be over.
Mary: Went around the circle with each PAX picking an exercise. American Hammers, In-Up-Out, Homer to Marge, WW2s and Low Slow Flutter. Have a nice day!
Announcements: Banana Seat putting together a running challenge for June, more details to be announced.
T-Claps (Recognition): All PAX present for pushing themselves
Prayer: Praise for Wrangler’s daughter’s recovery/continued healing, family/friends of Heather Prince (HSRC founding member) after she passed away unexpectedly, Gamecock’s niece, Coronavirus
The Best 1st, 2nd, and 3rd F
/in AO Post, Thunder/by Skidmark6 Pax showed up and put forth some quality effort for a full body workout. Lots of mumble chatter up front but none at the end.
FNGs: None
Warm Up: SSHx59 We went until Gump did one more. 5 burpees.
(Fozio arm circles x 10 F/R, Overhead claps x10, Seal claps x 10) x2
10 merkins
5 burpess
Mosey to the pit
The Workout: Start with Burpee Bull Ring
11’s up the hill in the Pit…Lunges at the bottom, merkins at the top.
Jacobs ladder with squats
Mosey back to tennis court for Plank hold and merkins to Thundestruck
Mary: Michael Phelps, Arms stretch, Good mornings
Announcements: Run the Quay defer email coming soon. Virtual run by PYRC with money going to shoes for frontline workers. Sign up and run your 1/2 marathon. Rams is in 2nd place so far.
T-Claps (Recognition): Rams racing Pikachu up the hill
Prayer: Lots tonight. HSRC and the Holly Springs Community with the passing of Heather Prince, Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, Triple Lindy’s father, Forceps (who ironically texted Lipsync when we were praying for him). Our friends who are small business owners. The Holly Springs Community. It doesn’t get easier, you just get stronger…we continue to try to lift this community and each other up.