FNGs: None
EC: Dawgpound, Buford, Pikachu, Emeril
Warm Up: Planted flag early fearing I was going to be late for my virgin Paradise City Q. Saw two vehicles with F3 stickers and new I was in the right place. Planted shovel flag and donned another shirt. It was 44 degrees and moisture was in the air. I had a bathing suit on in lieu of shorts. I thought for sure we would be getting wet (puddles, ground, or rain). Lots of chatter as the clock struck 530 am. I had asked Doc how far PAX normally ran knowing this was a high-intensity AO with a lot of running. I had visions of doing an entire lap around Ting for part of my warm-up. Doc gave me an estimate on the distance and I opted to run around the front parking lot area before executing some exercises in front of the flag. More mumble chatter and a history lesson around Don Quixote. 10 count Exercises included good am, Daisy Pickers, Don Quixote/Windmills, Seal Claps, O/H claps, Sir Fazio arm circles, Hillbillies and Imperial walkers. Finished up with 25 SSH. Asked the PAX to hold Al Gore while I retrieved my “Spelling Lesson Plan” for the workout. See picture below:
The Workout: As we gathered up at the bottom of the ramp, PAX members noticed “my files” under my arm. I handed each PAX the workout (printed sheet with the entire alphabet with a correlating exercise and exercise # of reps in a plastic sheet protector) and gave them the following direction: SPELL out your full name and then SPELL out your F3 name. Time permitting, begin SPELLING out “Paradise City”. No initials like BJ were permitted. It would be WILLIAM, etc. The list of exercises were randomly assigned based on the first letter or a letter found in the name in the F3 exicon. For example: A = 10 Australian Mtn Climbers, B = 10 Burpees, C = 15 Carolina Dry Docks, etc. Conspiracy theories immediately were thrown out, accusations were made, when certain letters of the Q’s name had no burpees. Here are examples of what the PAX ending up spelling:
CRAIG JOSEPH NELSON DAUBER
MATHEW JOSEPH TAGUE EMERIL
DAVID DEREK ADAY DOC PARADISE C
CHRISTOPER LEE ADKINS PIKACHU
DAVID MORTON KEY DEADBOLT
MICHAEL HOLLAND EDWARDS BUFORD
RYAN BAILEY HOOPER DAWGPOUND
DANIEL ATKIN SNAP (still waiting on his middle name via Slack message)
So, in order to get our miles in for this HIGH-INTENSITY workout, one exercise was executed at the bottom of the ramp. PAX ran to the top and then executed next exercise. Some modifications were allowed. Performing an exercise earlier because a wall was at the top vs at the bottom. Once exercise was completed at the top, PAX ran back to the bottom. New letter, new exercise. Rinse and Repeat until names were spelled out completely or we ran out of time.
Everything was going well UNTIL the skies opened and COLD RAIN came down. That sucked. With 6:08 on my watch, PAX gathered under the cover of the building at the top of the ramp and got ready for Mary.
When all was done, I thought I heard 3 miles from a PAX that were covered during this AO.
Mary: Without stopping, PAX knocked out the following 10 cc exercises: H2M, H2M Left leg up, H2M Right leg up, Pickle pounders, Freddie Mercury, Hello Dollies, Box cutters, 6 inches, Heel taps, and Have a Nice Day.
Dawgpound wanted Buford to remove the metal post barrier and drive up the ramp to pick him up. Not happening today. PAX all took off running to their vehicles.
(I told my daughter about the workout today. And she was spot on. She told me although the weather had been awful, I had experienced something I would not forget and I had done it with some F3 guys. Lot of wisdom from an 18 year old.)
Announcements: See Slack and FB. Be mindful of new rules in play re: playground equipment.
T-Claps (Recognition): PAX who got out in the RAIN today.
Prayer: Pikachu’s boss/boss’s wife – both ill and admitted to the Hospital, possible COVID-19 Dx; Deadbolt’s friend, John F., recently placed in hospice with cancer spreading through his body. All family members. Leaders. YHC took us out.
An honor to lead! – Dauber
If you plan on going to Purple Cobra tomorrow, you may see this workout again.
Remedial Education Needed
/in Containment Area - Virtual/by 16-bitCounting and reading should be easy by now, right? You’d think so. Well, if you were on the live stream this morning or watched later in the day you’ll know that to not be true. Cards are easy. A suit equals a workout, the value equals the reps. Except for when you can’t count in your head (or remember the card) or if you continuously mix up the workout/suit combination.
All that said, I like to think it was a good workout. There was sweat dripping off my head on a cold, albeit indoor, morning so I feel like something got accomplished.
FNGs: No. Honestly, if I do get one we should probably call the police.
Warm Up:
Good Morning x10 IC
Daisy Picker x10 IC
Squatted Moroccan Nightclubs x10 IC
Arm and shoulder stretchers
SSH x20 IC
The Workout:
Fairly basic deck of card workout. The value of the card determined the reps. Face cards were 10 and aces were 11. This was not a standard deck. I took out everything below 5, took out one each of 5, 6, and 7, and filled in the rest with other face cards. There were also 5 or 6 jokers. The excercises were:
Hearts – Merkins/Diamond Merkins/Wide Grip Merkins
Diamonds – LBC/American Hammer
Club – Squats/Lunges (N x each leg)
Spade – Air Presses (in cadence)/Carolina Dry Docks
Joker – 5 burpees
The idea was that the exercise would change with each drawing of the suit. I’m pretty sure I didn’t do that right either.
Mary:
Sleeping Hillbillies x10 IC
Superman x10 IC
Australian Snow Angels x10 IC
Low Slow Flutter x10 IC
Protractors
Announcements:
AOs still meeting but be respectful of the state mandated closure of playgrounds. Two virtual options, this one and Dawgpound’s on it routines.
Prayer:
All the medical professionals. Anyone dealing with the virus. Unspoken
Until tomorrow.
010000
SPELLING PAX NAMES in the RAIN
/in Paradise City/by DauberFNGs: None
EC: Dawgpound, Buford, Pikachu, Emeril
Warm Up: Planted flag early fearing I was going to be late for my virgin Paradise City Q. Saw two vehicles with F3 stickers and new I was in the right place. Planted shovel flag and donned another shirt. It was 44 degrees and moisture was in the air. I had a bathing suit on in lieu of shorts. I thought for sure we would be getting wet (puddles, ground, or rain). Lots of chatter as the clock struck 530 am. I had asked Doc how far PAX normally ran knowing this was a high-intensity AO with a lot of running. I had visions of doing an entire lap around Ting for part of my warm-up. Doc gave me an estimate on the distance and I opted to run around the front parking lot area before executing some exercises in front of the flag. More mumble chatter and a history lesson around Don Quixote. 10 count Exercises included good am, Daisy Pickers, Don Quixote/Windmills, Seal Claps, O/H claps, Sir Fazio arm circles, Hillbillies and Imperial walkers. Finished up with 25 SSH. Asked the PAX to hold Al Gore while I retrieved my “Spelling Lesson Plan” for the workout. See picture below:
The Workout: As we gathered up at the bottom of the ramp, PAX members noticed “my files” under my arm. I handed each PAX the workout (printed sheet with the entire alphabet with a correlating exercise and exercise # of reps in a plastic sheet protector) and gave them the following direction: SPELL out your full name and then SPELL out your F3 name. Time permitting, begin SPELLING out “Paradise City”. No initials like BJ were permitted. It would be WILLIAM, etc. The list of exercises were randomly assigned based on the first letter or a letter found in the name in the F3 exicon. For example: A = 10 Australian Mtn Climbers, B = 10 Burpees, C = 15 Carolina Dry Docks, etc. Conspiracy theories immediately were thrown out, accusations were made, when certain letters of the Q’s name had no burpees. Here are examples of what the PAX ending up spelling:
CRAIG JOSEPH NELSON DAUBER
MATHEW JOSEPH TAGUE EMERIL
DAVID DEREK ADAY DOC PARADISE C
CHRISTOPER LEE ADKINS PIKACHU
DAVID MORTON KEY DEADBOLT
MICHAEL HOLLAND EDWARDS BUFORD
RYAN BAILEY HOOPER DAWGPOUND
DANIEL ATKIN SNAP (still waiting on his middle name via Slack message)
So, in order to get our miles in for this HIGH-INTENSITY workout, one exercise was executed at the bottom of the ramp. PAX ran to the top and then executed next exercise. Some modifications were allowed. Performing an exercise earlier because a wall was at the top vs at the bottom. Once exercise was completed at the top, PAX ran back to the bottom. New letter, new exercise. Rinse and Repeat until names were spelled out completely or we ran out of time.
Everything was going well UNTIL the skies opened and COLD RAIN came down. That sucked. With 6:08 on my watch, PAX gathered under the cover of the building at the top of the ramp and got ready for Mary.
When all was done, I thought I heard 3 miles from a PAX that were covered during this AO.
Mary: Without stopping, PAX knocked out the following 10 cc exercises: H2M, H2M Left leg up, H2M Right leg up, Pickle pounders, Freddie Mercury, Hello Dollies, Box cutters, 6 inches, Heel taps, and Have a Nice Day.
Dawgpound wanted Buford to remove the metal post barrier and drive up the ramp to pick him up. Not happening today. PAX all took off running to their vehicles.
(I told my daughter about the workout today. And she was spot on. She told me although the weather had been awful, I had experienced something I would not forget and I had done it with some F3 guys. Lot of wisdom from an 18 year old.)
Announcements: See Slack and FB. Be mindful of new rules in play re: playground equipment.
T-Claps (Recognition): PAX who got out in the RAIN today.
Prayer: Pikachu’s boss/boss’s wife – both ill and admitted to the Hospital, possible COVID-19 Dx; Deadbolt’s friend, John F., recently placed in hospice with cancer spreading through his body. All family members. Leaders. YHC took us out.
An honor to lead! – Dauber
If you plan on going to Purple Cobra tomorrow, you may see this workout again.
Cletus – Who’s Got the Q?
/in AO Post, Cletus/by YogurtDoc: “If I’d known that you were the Q, I would have skipped and saved this tight leg from your sprints.” Me: “I’m not Q’ing today.” But, after no Q showed, …looks like it I AM Q’ing! This was a great opportunity to Q on the fly. Benefits: Didn’t lose any sleep the night before while planning the perfect Q
Warm-up: Mosey to upper end of Ivan lot. SSH 25x, GMs 10x, Arm circles 10F/10B, Merkins 15x.
Thang 1: Mosey to amphitheater
Round 1: Dips 20x; BTW each Pax count 15
Round 2: Step ups 15x; People’s Chair each Pax count 15
Round 3: Jump ups 15x; BTW each Pax count 10
Thang 2: Mosey to playground & monkey bars
Two rounds: Pax popcorn ab/core exercises while one pax completes 5-10 pull-ups
Thang 3: Mosey back to Ivan lot for some railroads. Starting at top, each Pax occupies a parking stripe.
Round 1: Starting at top, Pax 1 jumps over planking Pax to first open stripe. Continue Indian run/Railroad style to end of parking lot. Mosey back.
Round 2: Same with 5x Derkins on curb and plank hold
Round 3: Same with 5x WWIIs and Low slow flutter
Thang 4: Run to end of parking lot, step ups on curb 10x in cadence, run back
Run to end of parking lot, 5 burpees, run back
Mary: Mosey to tennis courts
Popcorn ab work at least two rounds, maybe three
T-Claps (Recognition): HaxMat’s third F3 workout
Prayer requests: The Natural’s brother – hip surgery. Our world – stop spread of Coronavirus
Announcements: Census 2020 is here. Town of Holly Springs and all communities rely on Federal funding for hospitals, libraries, schools, roads, fire stations, and emergency services. When applying for such funding, an important criteria is, How many folks does would the project serve? Thus, it is very important to have an accurate head count of the community. So, please complete your Census 2020 as soon as you receive your code in the mail.
Coronavirus is here too. Two staff in Doc’s NCSU Dept. of Applied Ecology are on a team of modelers on a nationwide team that is predicting (modeling) the spread of the virus. Numbers are astounding if the current pace continues. Each one of us must do our part to slow the spread and “flatten the curve.” Among other things, practice social distancing!
Community Q & 3rd Cousin’s 18lb Suck Tubes
/in AO Post, Ground Pounder/by MookieWith pollen and the fresh sent of hot garbage in the air at U-Turn, YHC was on the fence about posting at Ground Pounder this morning. Dauber applied a quick headlock in the Panera parking lot and before I knew it, I was in the Jones Park parking lot. Dauber in a fresh ‘newer’ smelling shirt was planting the flag as 3rd Cousin opened the back tailgate to his truck. It was about 7:26am by that point and none of us knew who ultimately had Q as we hadn’t seen site Q Forceps yet. Dauber quickly put a plan in place to have each one of us Q some element of the workout, where he would take the warm-up, 3rd Cousin would take the Main Event, and YHC would wind things down with Mary.
As that plan was put into place, Forceps and DOA arrived just in time to find out we had a trifecta Q planned for this morning.
7:30am hit and we were off with Dauber’s warm-up.
Warm Up: Quick lap around the lot and circled up for SSH X20, Fazios X10F\10B, Seal Claps X10, Imperial Walkers X 10, Hillbillies X10, Daisy Pickers X10, Frankensteins X10, Morocan Nightclubs X10 all in cadence. Once we were all good and warmed up, 3rd Cousin jumped in without missing a beat.
The Workout: Quick Mosey to behind the bathroom shelter for some People’s Chair with all 5 PAX calling out 10 counts in cadence, followed by 10 Merkins, then 5 count Balls to the Wall from each PAX, Rinse repeat 2 times. Once complete, 3rd Cousin took us back the long way around the bathroom shelter back to his truck. Apparently, he had fabricated several aluminum tubes each weighing 18lbs a piece. They were about shoulder length wide and really took the guess work out of picking out the right size rocks this morning and wondering what crazy crater someone would leave the other within rotations. He had informed PAX that these aluminum tubes are primarily fabricated for the suction tubes usually found at car washes. We affectionately referred to them as ‘Suck Tubes,’ primarily because of the exercises and reps 3rd Cousin had us do with them.
Round 1- Curls for the Girls X20 (cadence Count), Tricep Extension X20 (Cadence Count), Squats X20, Bus Drivers X10 (Cadence Count), Ground Pounders X20 (Cadence).
Round 2- More of the same except decreasing reps to 15
Round 3- More of the same except decreasing reps to 10
3rd Cousin then passed the Q off to YHC, leaving about 17 minutes. YHC took PAX on a mosey around the lot and headed to the fences with 2 rungs surrounding the playground.
Each PAX occupied a space on the fence for some Erkins, Derkins, and Dips on the top rung X20 a piece. YHC instructed PAX to the lower rung for same sequence X10. By that point, YHC was getting rave reviews based on the audible grunts and groans. Called for another rinse repeat mosey around the lot and then back to the low cement walls surrounding the playground. Called for PAX to perform step ups X20 (10 each leg), followed by 20 more Erkins.
Quickly mosey’d back to the lot where each of the 5 PAX occupied a parking space. Each lunge walked to the curbs situated between the lines and performed 20 Shoulder Taps in cadence. Lunge walked back to start, 5 Burpees OYO, Lunge walk back to curb to perform derkins X20, Lunge walk back, 5 Burpees OYO, lunge walk back to curb, Dips X20, lunge walk back to start, 5 Burpees OYO. Circle up for Mary..
Mary: LBC X20 IC, Low Slow Flutter X20 IC, American Hammers X20 IC, Freddy Mercury X20 IC, Pickle Pounders X20 IC, Nipplers X 20 IC, followed by a series of stretches and a Shawshank to cap off the morning.
Not alot of mumblechatter this morning, but definitely alot of effort and hard work. Great job, Men!
Announcements: Check Slack
T-Claps (Recognition): Those running virtual 1/2’s and Full Marathon’s this morning. Dauber on the double down this morning with U-Turn and Ground Pounder. 3rd Cousin for bringing some great new toys. YHC is a big fan of these tubes. The weight and shape is perfect and easy to perform exercises.
Prayer: All those impacted by COVID-19, Military and First Responders. Forceps took us out.
Is That a Jockstrap On Your Head?
/in U Turn/by DauberEC: Vasoline
FNGs: None
Warm Up: Rolled into Panera Bread parking and saw Mookie in the Patriots mobile. A quick hello and asked if he had the Q. Nope, he was willing though. Also commented, where is everyone? Virtual half and full marathon running at Womble, ATT, and other places. Today WAS race day – Wrightsville. Ugh. COVID-19. A lot of PAX had trained hard and were determined to run today. Great job PAX! Those folks running shorter distances needed to stay hard and I volunteered to Q. I had a shovel flag in my car and planted it while I saw Vaseline jog in from his his early run. Alpine made it four and the clock struck 6:00 am. PAX and YHC did a quick jog around the parking lot and circled up for Good am, Frankensteins, Imperial Walkers, Hillbillies and Open Gates (for the hips).
The Workout: Learned Alpine and Vaseline were running the full U-turn. They agreed to run together. I was thinking of doubling down at GP and opted for a 5K. Mookie joined me. As we ventured down the hill as a four ship, I noticed something on Vaseline’s head. I asked him if it was a jockstrap? See picture. I meant no harm. It was a shirt sleeve cut off helping his headlight stay in place. Genius idea – well done. The mumble chatter led to the iconic movie, Weird Science. Kelly LeBrock – good memories! OK, lmk your thoughts after you google her. Tempo was faster than normal. Why were Mookie and I keeping up with these gazelles? Then Mookie took off up the hill. I tried my best keeping up. Once to the first traffic light, we slowed down. I think I heard Alpine chuckle and he switched gears from 2nd to 3rd and took off with Vaseline close on his six. It was about this time I had THAT feeling. Yes Lipstick, I needed to adjust gross weight. Mookie was having his own issues. Something about a steak and cheese from last night not settling well. Then the feeling went away. Our pace continued faster than normal for me. I felt good. Mookie kept striding faster. I kept up. Mumble chatter was good. At the half way point, Mookie called out a time that was 60 seconds faster than normal for me. Ran some more on and off. Then I had to take care of business. I broke a rule and had not carried supplies with me during this run. YHC had to improvise. Made it back to the car for a quick change and thanked God for Clorox wipes. Way too much info here. On the way back, we ran into POTS. He started at 6:30 am and said he was going to run a 5k. Did some stretching and more mumble chatter. Alpine and Vaseline finished up with a great time. Mookie and Alpine went back and picked up POTS. Thank you men.
Mary: Static Stretches.
Announcements: See Slack/FB. If using WebEx or similar conference call numbers POTS suggested dialing the local number rather than the 800 number.
T-Claps (Recognition): Vaseline for EC and keeping bottled water on our shelves with his job. Also all the PAX running their virtual marathons. Great work!
Prayer: First responders, military. Our families. Our leaders. Everyone impacted by COVID-19.
2nd F at Panera – TO GO.
Honor to lead. – Dauber
All By Myself
/in Containment Area - Virtual/by 16-bitDuring these times we’re doing all we can to stay as healthy and as safe as we can. Mostly, for us, that’s meant smaller workouts with more one-off AOs cropping up so that everyone can still get work in without too much worry. Some of us have been totally turtling. My reason is a 6-year old girl named Layla. As many of you know she ends up in the ER every time she has croup and one of the most frequent times that happens is now, when there is pollen and the changing of seasons. If she gets anything it can turn itself in to croup and we really don’t want to go to a hospital. So, aside from the virus, we’re concerned about bringing anything home. Most of my workouts have come in my garage, following someone’s backblast from that morning. Maybe there are others out there that don’t want to venture out either. Maybe in the coming days the government will tell us we can’t. So why not start a live stream workout? It’s worth a shot, right?
0529 the live feed fired up. Would anyone join? Who knows. Would I embarrass myself? Highly likely. Was it worth it? I like to think so.
0530, lets go.
FNGs: Aside from a few sleeping spiders in the corners of the garage, I didn’t see any.
Warm Up:
SSH x15ish (keeping cadence count in my head is hard)
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
Trying to plan a regular workout knowing that we were going to be mostly stationary was daunting. I put together what I thought was a pretty solid plan, but would it fill the time? It was a circuit based work out so doing it over and over was part of the plan but that would get really old, really quick. I hoped it would work.
Arms
4×4’s – Start upright with arms raised, burpee down in to 4 merkins, 4 mountain climbers IC , back up – 5x
Air presses – 20x
Curls for the girls – 20x
Bat Wings – 20 circles forward, 20 backwards, 20 seal claps, 20 overhead claps
Legs
Aiken Legs – 20 squats, 20 box jumps, 20 lunges (10 each leg), 20 split jacks
Step ups – 20x
Apolo Ohno – Speed skaters – 20x
Bobby Hurley – 20x
Core
LBC 10x
Big Boy Sit-Up-Ups – All the way to feet 15x
Deadlifts 20x
Chilly Plank Jacks 15x
After the core set we did some active resting.
Hold plank and alternate raising arms and holding it
People’s Chair
BTTW (We didn’t do this on the repeat, it was against my garage door and it was loud and I was also terrified that the door would fall and I’d become an internet sensation for all the wrong reasons)
Once the first set was fully done I looked at my watch. 20 minutes! Hey, alright, this might actually work out. We did the circuit again, this time at the end adding in some pigeon pose to round out the resting (read: I wanted to kill a few more minutes).
Mary:
American Hammer x15
Low Slow Flutter x10
Freddy Mercury x10
Heel Taps x10
Homer to Marge x1o
Pickle Pounders x10
Announcements:
Lots of stuff happening. Check Slack for local, small group AOs. Reach out to your neighborhood PAX and put something together. Free to lead.
Marathon running tomorrow. The culmination of Skidmark’s Corona 100 ends tomorrow. All the hard work that ShamWow, Maybellene, Aquaman, and so many others comes to a head tomorrow. Not in the way initially intended but still 26.2 none the less.
T-Claps (Recognition):
Boy George for being there with me, virtualy, this morning. Thanks for making me not just talk to a phone for that time!
Fromunga for watching the workout and following along several hours later. I encourage everyone to do this. Find time in your day if you have to in order to find time to work out.
Prayer:
All those dealing with the virus, either suffering through it or caring for or about someone who is. The medical professionals who risk their own health to be there to care for others. All the thoughts and prayers that PAX keep in their hearts and minds.
010000
You Checked this Place for Fire Ant Hills, Right???
/in AO Post, Sheepdog/by Fanny PackYHC’s eyes opened for some reason at 03:57 this morning. I don’t normally EC but it’s something I want to start adding to my game. I’m awake anyway, so why not today? A great morning for a workout at “the Dog”!
YHC pulled up, strapped on the headlamp and to my surprise another guy gets out of his car and says, “Hey, I’m the new guy. Todd invited me…good to see you.” An FNG…in all this COVID madness…and he’s here for EC! Way to go EHing Norm. Now Norm is usually like clockwork when it comes to EC, so YHC was surprised he didn’t join FNG and I for the EC. After a few neighborhood loops we also caught up to Forceps. That’s 3 for EC today. A solid start.
EC: Fanny Pack, Forceps, Tool Time
FNG’s: Welcome Tool Time!
Warm Up: After mandatory disclaimers, we mosey to the back of the school and circled up for SSH x 30, and 10 count of Good Mornings, Seal Claps, Overhead Claps, Sir Fazios, and Frankensteins.
The Workout: Indian run around the school. YHC had promised in pre-blast that I’d be doing something I’ve never done at Sheepdog before. Being a man of my word, we moseyed to the very dark soccer fields and called for 5 pax to bear crawl all the way to the tree line. One pax said, “ALL the way to the tree line?” The role of the other 2 pax was to lunge walk to the treeline. When a bear crawling pax could go no further, he would shout for help, say I’m done, tap out, or as Dovetail did call out, “medic!” The lunge walker would then take over the bear crawl in true “pick up the six” fashion. Sometimes in life, we need others to take over the bear crawl for us, but we have to communicate and shout out for that help. Once we got to the treeline, we repeated this procedure on the return. At one point, Forceps asks, “did you scope this out for fire ants first?” YHC actually did s little recon two days ago to make sure it was mostly clear. Told Forceps that, he says, “well, they build those hills fast!” Now done with a couple pax a little pushed that I Q’d that Thang, we moseyed behind the school for a round of 7’s.
7’s were hand release merkins on my down and star jumps on my up.
To the wall. Each pax did a 10 count for People’s Chair the 5 burpees OYO. Repeato. We then performed BTTW for a 5 count from all pax followed by 5 burpees OYO.
Each pax took turns running a lap around the track while the rest of the men did AMRAP sets of: Dips, Irkins, Step Ups, Pistol Squats, and Dirkins.
Mary: 15 counts of Box Cutters, Dying Cockroach, H2M, and Pickle Pounders. Dovetail took over with a Wing-Chun punch ring of Fire for the last 3 minutes while talking about the importance of awareness and mindfulness, not only for personal safety, but for those who seek our help and attention (ie. our families and kids who many of us are around much more lately). Good words brother! Have a nice day!
Announcements: Check Slack. Stay safe! Take care of Eachother. Ask for help if you need it… don’t “bear crawl it” on your own!
T-Claps (Recognition): FNG Tool Time getting after it this morning with the post +EC…brave soul!
Prayer: Our nation right now, those that are sick. Our brother Martini who had to have a COVID test done. Wives and families who need to adapt to a new normal of being together… ALL the time…with both work and play! Honor to lead men.
Does a bear crawl in the Morning Wood(creek)?
/in AO Post/by Kosher3 PAX came out to support my VQ at Woodcreek pop-up AO, “Morning Wood.” Thanks for the support, U.T.I. and Nemo!
Rain stopped just in time for a nice jog from the house over to the Woodcreek clubhouse. Showed up around 5:45 to scout the scenery – no PAX yet but U.T.I.’s car was in the parking lot and he’d already planted the flag and headed out for EC. U.T.I. returned a few minutes later and we scoped things out while we waited for additional PAX. Right as we approached our start time, it was looking like this might be a 2-man show, when out of the gloom comes Nemo. Quick little mosey into the parking lot and we fired things up.
EC: U.T.I
FNGs: None
Warm Up:
SSH, Sir Fazio Arm Circles (F/B), Seal Claps, Overhead Claps, Imperial Walkers, Hillbillies
The Workout:
PAX took a mosey from the Woodcreek clubhouse down near the natural area on Lockley hill. PAX completed hill repeats as follows:
Once we’d done our best to ensure we made a neighborhood Facebook post by doing all of these bear crawls on the sidewalk, we headed back up to the clubhouse for some work on the brick walls.
PAX headed back over to the parking lot for some typewriter action on the curb followed by a series of Urkins, Derkins, and Dips.
Mary:
Low Slow Flutter, Box Cutters, Homer to Marge, Plank Holds, Pickle Pounders (Kosher Special), LBCs, Have a Nice Day
Announcements:
T-Claps (Recognition): Thanks to U.T.I. and Nemo for coming out to support my VQ. It was an honor to lead!
Prayer: YHC took us out. Praying for strength and comfort to all affected by COVID-19, those who have lost jobs or had shifts/hours cut, etc.
So about that deck of cards…
/in Kennys Grave/by FinkleFNGs: BB
Warm Up: Mosi around parking lot, circled up for 25x SSH IC, 10 Daisy Pickers IC, 10 Windmills IC
The Workout: 52 Card deck that was stacked + 2 Uno Draw 4 cards to spice things up.
Clubs = marionnettes/WWI’s/reverse LBC’s, LBC’s
Spades = squats
Diamonds = dips
Hearts = merkins
Draw 4 = all 4 exercises 4x
Joker = 11 delegated exercises
Mary: She was there the whole time and then we went for another Mosi around the baseball fields.
Announcements: 16 – Bit is hosting a virtual AO on Facebook Live.
T-Claps (Recognition):
Prayer: Finkle led prayer, Yosemite (job prospects), COVID-19 stuff, Finkle (Uncle with pneumonia, cousin with fever and flu-symptoms…both out of state)
Fogging morning miles
/in AO Post, Running 4 the John/by Coal AshHad 10 show up at various times to get miles in at R4TJ. Skidmark, Pickachu, Cupid, and Lipstick got started at 5 (10 miles). Coal Ash, Nemo, and Valdez got started at 5:30 am (6 miles) although Valdese had to cut it short. And Dumbo, Dawgpound, and Pablo got started at 6 am (5 miles).
FNGs: None
Warm Up: SSHs, Frankensteins, Butt Kickers
The Workout: Had 3 seperate groups going different routes and mileages. I set the course for those starting at the normal time (Nemo, Valdez, myself). Route: Ting > Milpass > Amacord > Bikram > Jones Park > Holly Springs Rd > Bass Lake Rd > Earp > Raleigh > Library Hill > W. Elm > Avent Ferry > Earp > Main Street > Ting (5.8 miles).
Mary: None
Announcements: Only Nemo and I for our version of COT. See Slack and FAcebook. Keep up to date with Covid-19 directives.
T-Claps (Recognition): All runners braving the fog.
Prayer: Society.