It was a warm Friday morning. The parking deck kept us even warmer. The audio visual team was up and running and streaming Sarah Beth Yoga for the Pax to get a bit of stretching. Trying to win the day by putting the work back into our bodies. Dumbo convinced Pablo to run hills though. That man really loves those hills by the library.
Dumbo even brought his brother out. Even though he is 9 years younger he refers to Dumbo as his ‘Smaller brother’. We already had the name lined up. First job was at a country club. That went to caddy shack. That went to Noonan. Danny Noonan is the kid caddie from the moving that is trying his hardest to get the caddy scholarship. I wanted ‘Na Na Na’, but everyone seemed onboard with Noonan. Just don’t let Emeril ruin it for us. That guy.
It was a special morning. Besides building our flow we ran the stairs at the parking deck for the first time. Pax that couldn’t (Pikachu) stayed down and did more abs.
Yoga EC: Dawgpound, Buford, Emeril, Deadbolt, Flanigan, Coal Ash, Skidmark, Redenbacher, Noonan
Running EC: Cowboy, Dumobo, Pablo
FNGs: Noonan
Warm Up:
Quick lap around the parking deck. Then we got in a U. I said circle but the space wasn’t large enough to accommodate so we had rows in a U fashion.
Started just bouncing and loosening up the legs and shoulders
Backstroke
Hinge stretch — Big toe of back foot is inline with heel of front foot. Bend at the waist. Repeat on the other side.
Leg Swings
Leg Circles Front and Back
The Workout:
We built up to a full out flow. We started small. After each progression of the flow half the pax ran the stairs the other half did some ab work.
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Stairs/Midget Coookie Pouches
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Stairs/Kettlebell Pull Through (In a plank position move the bell from one side to the other)
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Snatch
Stairs/Midget Stand Ups
5 Reps: — This one we did the right side then after the switch during the swing we did reverse and finished with the pushup
Push Up one arm on bell
Row
Clean
Squat
Snatch
One arm Swing
One arm swing and switch hands
Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)
Mary:
2 Rounds
Midget Love Handles
Supermans — These will know be known as Flying Pikachu’s
We finished with some stretching. Gotta run some miles tomorrow.
Started with frog stretch. (In table top pulse moving our hips back to our feet.)
Leg through stretch. Like pigeon, but instead of the leg being under your body it is sticking out to the side. Bring forearms to the ground. Reach up to the sky
Runners Pose rotate to the leg that is bent for added benefits
Pigeon Pose. Rotate hip of leg bent for added benefit
Thread the needle (Start in table top put right arm under left arm. Your head should be resting on your shoulder. Bring the arm back up.)
Announcements:
Long Ass ATT Run. Blue Hen is running the whole thing this year
T-Claps (Recognition):
All pax who put up with my Kettlebell workouts. I love them and I hope everyone else enjoys kettlebells.
Prayer:
Wallaby
Pikachu
Pikachu’s wife (Cause we will be having a moody Pikachu as he goes through withdraw from running)
It was probably the trails.
/in Any Given Sunday, AO Post/by Coal AshFive PAX at AGS for some chilly birthday miles around Bass Lake. Thanks for coming out for a run Redenbacher, 187, Oboe, and Forceps!
Two noticeable absences that I won’t mention by name;)
FNGs: None
Warm Up: SSHs, Frankensteins, Butt Kickers, 5 burpee penalty for some tardiness.
The Workout: Womble>Greenway>Around Bass Lake>Greenway>Womble
Mary:
Announcements: ATT Run Feb 22
T-Claps (Recognition): Redenbacher, 187, Oboe, and Forceps for coming out in the cold for a run.
Prayer: Injured PAX
Native American Mosey on a Monday
/in AO Post, Paradise City/by Dumbo8 men took the DRP and showed up at Paradise City. One lonely sole didn’t think it would be enough so they did EC. Everyone got at least 3 miles for a high tempo start to the week. Aye!
FNGs: Not today!
EC: Pablo
Warm Up: Mosey to top of the ramp for SSH, Good mornings and Windmill. Mosey to back corner for Imperial Walkers, Hillbillies and Daisy pickers. Mosey to the rail for back stroke and irkins.
The Workout: Split into two 4 man Indian run groups. Make laps around the complex stopping for 5 hand release merkins at the top of the ramp, 10 big boy sit ups at the back corner and 15 jump squats at the rail. Each group of 4 was supposed to skip a lap around the complex and do a Dora (100 merkins, 200 LBC and 300 squat). One group might have done it twice (could be bad instructions or bad listening…)
Mary: Good mornings ICx10, Homer to Marge ICx20, Low Slow Flutter ICx20
Announcements: Greenhouse 2/1, Move Snap this Thursday at 6pm, Long Ass ATT run coming up soon.
T-Claps (Recognition):
Prayer: Those looking for work (Lee), thanksgiving for our ability to get out with a group of men and get stronger.
It is always a honor to lead you men. I’ll try to do better next time!
What is this, a glow run?
/in U Turn/by YosemiteWarm Up: Mosied around parking lot, side shuffling between lots, then circled up for SSH 30x IC, mountain climbers 15x IC, Daisy pickers 15x IC, right over left and contra leg stretches, inner thigh stretches(some called it groin stretches).
The Workout: 3 mile, 5 mile, and multiple PAX with more mile routes. Picking up the six and good convos.
Mary: Nowhere to be found
Announcements: Nope
T-Claps (Recognition): Martini for pushing hard with EC and long route ME. To everyone picking up the six.
Prayer: Fumunga prayer request for a friend.
That’s what she said
/in AO Post, Ground Pounder/by PikachuWhen YHC saw a last minute opportunity to step up and Q the AO with South Wake’s best mumble chatter he jumped at it. Rolling in at 7:20 to a few cars from runners who had started much earlier I was happy to see Dauber and Sprinkler around. Other pax rolled in and Banana Seat ran in with ~-30 seconds to spare. But since YHC can’t do high impact burpees for punishment were out of the question.
FNGs: None today
Warm Up:
Imperial squat walkers x10 IC
Frankenstein walk to the rock pile
The Workout:
Grab a rock
Cusac to the facilities
Dirty Hookup x10 IC (plank to wall plank and back)
Mike Tyson x10 IC (squatted plank to merkin and back)
Air Squared x10 IC (people’s chair with overhead claps)
Rock work x20 – curls, triceps, overhead press, rut row. Do one each “break”
Repeat wall work and rock work 3 times each
Balls to the wall x20 IC
People’s chair x10 IC per pax
Cusac to playground
As we made our way to the playground with saw Mr. Terrific come running through – like a guy with too much energy he immediately jumped in and joined us for last portion of the workout after a 2+ hour run this morning!
Pull ups x10
Derkins x10
Irkins x10
Dips x10 IC
Repeato
Cusac rocks back to pile and return
Mosey back to soft grand under the dripping canopy
Mary:
V ups x10 IC
WW2 x10 IC
Pickle Pounder x10 IC
Side plank crunches x10 IC
V ups x20 IC
WW2 x20 IC
Pickle Pounder x20 IC
Side plank crunches x10 IC
Side plank needle threads x5
Announcements:
Long run 22Feb20. Upcoming 2nd F at Bombshell for Travis Manion foundation. Lots of 3rd F going on today during the day. Q School at Mutiny on Monday.
T-Claps (Recognition):
Banana Seat for the 10 mile run + Ground Pounder. Mr. Terrific for jumping right in after 2+ hours of running prior to.
Prayer:
Aquaman’s foot injury. YHC’s leg injury. Families growing. Mr. Terrific’s dad’s surgery this week.
Mamas Houzzzz
/in Fellowship/by LED16 Cletus – Stronger by Merkin
/in Cletus/by YogurtOn the pre-blast, I challenged the PAX to post for multiple Merkins. After squeezing out six HCs, I was pleased to find a full parking lot at 5:25 am. EC: 187, Banana Seat, Slide Rule, UTI, Warbucks.
Warm up:
Good mornings (15), followed by Progressive versions of SSH (20)—Regular, Smurf Jack, Red Bull Smurf Jack (20)
Arm circles 10 forward, 10 backward. OK, I had to mix these in before tackling the RBSJs, just to catch my breath.
Recover on mosey to opposite parking lot.
The Thang:
Line up on curb, directly across from opposite curb.
Mike Tysons (plank, squat while in plank, Merkin) 5, 10, 15 near curb. Bear Crawl to and from opposite curb between reps.
Lunge walk to other curb, execute Circle of Merkins (left hand on curb 5; both hands on curb 10; right hand on curb 15; both feet on curb (20)). Lunge walk to and from opposite curb between reps.
Mosey to amphitheater:
Find a spot on the ledge. Dips 20x to warm up
Alternating dips on the ledge and People’s Chair on the wall
Find a spot on the wall. People’s chair 5, 10
Mosey to brick wall at back of Hunt Center:
15 Merkins to warm up
Alternating BTW and squats 5, 10, 15
Mary:
Popcorn through most of the PAX
American Hammers, Boat/canoe, Pickle pounders, Bobby Hurley brick up, WWIIs, Box cutters, etc. Have A Nice Day 30 seconds.
Announcements:
Check Slack for Mama’s House repairs Saturday morning. Community Service
UTI says he added events to calendar, linked to the workout schedule. Also, he’s packing the Third F calendar to affect our community.
Banana Seat says Q School starting Monday, incorporated into workout. Highly recommended. Coming to a workout near you soon.
Prayer Requests: Wallaby, traveling PAX, injured PAX, first responders, military, Breach family
Building a Flow with your Host Dawgpound
/in Crazy Ivan/by DawgpoundIt was a warm Friday morning. The parking deck kept us even warmer. The audio visual team was up and running and streaming Sarah Beth Yoga for the Pax to get a bit of stretching. Trying to win the day by putting the work back into our bodies. Dumbo convinced Pablo to run hills though. That man really loves those hills by the library.
Dumbo even brought his brother out. Even though he is 9 years younger he refers to Dumbo as his ‘Smaller brother’. We already had the name lined up. First job was at a country club. That went to caddy shack. That went to Noonan. Danny Noonan is the kid caddie from the moving that is trying his hardest to get the caddy scholarship. I wanted ‘Na Na Na’, but everyone seemed onboard with Noonan. Just don’t let Emeril ruin it for us. That guy.
It was a special morning. Besides building our flow we ran the stairs at the parking deck for the first time. Pax that couldn’t (Pikachu) stayed down and did more abs.
Yoga EC: Dawgpound, Buford, Emeril, Deadbolt, Flanigan, Coal Ash, Skidmark, Redenbacher, Noonan
Running EC: Cowboy, Dumobo, Pablo
FNGs: Noonan
Warm Up:
Quick lap around the parking deck. Then we got in a U. I said circle but the space wasn’t large enough to accommodate so we had rows in a U fashion.
Started just bouncing and loosening up the legs and shoulders
Backstroke
Hinge stretch — Big toe of back foot is inline with heel of front foot. Bend at the waist. Repeat on the other side.
Leg Swings
Leg Circles Front and Back
The Workout:
We built up to a full out flow. We started small. After each progression of the flow half the pax ran the stairs the other half did some ab work.
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Stairs/Midget Coookie Pouches
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Stairs/Kettlebell Pull Through (In a plank position move the bell from one side to the other)
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Snatch
Stairs/Midget Stand Ups
5 Reps: — This one we did the right side then after the switch during the swing we did reverse and finished with the pushup
Push Up one arm on bell
Row
Clean
Squat
Snatch
One arm Swing
One arm swing and switch hands
Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)
Mary:
2 Rounds
Midget Love Handles
Supermans — These will know be known as Flying Pikachu’s
We finished with some stretching. Gotta run some miles tomorrow.
Started with frog stretch. (In table top pulse moving our hips back to our feet.)
Leg through stretch. Like pigeon, but instead of the leg being under your body it is sticking out to the side. Bring forearms to the ground. Reach up to the sky
Runners Pose rotate to the leg that is bent for added benefits
Pigeon Pose. Rotate hip of leg bent for added benefit
Thread the needle (Start in table top put right arm under left arm. Your head should be resting on your shoulder. Bring the arm back up.)
Announcements:
Long Ass ATT Run. Blue Hen is running the whole thing this year
T-Claps (Recognition):
All pax who put up with my Kettlebell workouts. I love them and I hope everyone else enjoys kettlebells.
Prayer:
Wallaby
Pikachu
Pikachu’s wife (Cause we will be having a moody Pikachu as he goes through withdraw from running)
Those bear crawls were brutal
/in Kennys Grave/by ModifyFNGs: None
Warm Up: Short lap around the parking lot. SSH, Fazios, IW/HB, stretches.
The Workout: Pole 2 Pole 2 Pole 2 Pole 2 Pole 2 Pole and back again.
Pole 1: 10 burpees – bear crawl to the next pole…. and it was a long haul!
Pole 2: 15 – Plank Jacks – lunge walk to next pole
Pole 3: 20 – LBC – sprint to next pole
Pole 4: 25 – Star Jumps – mosey to next pole
Pole 5: 30 – SSH – lunge walk to next pole
Pole 6: 35 – Squats – Then back to poles 5 through 1 repeating each exercise.
Great working men encouraging each other on that last bear crawl back to pole 1. Nicely done!
Mosey back to concession stand to finish up with peoples chair with seal claps and BTW 10 count for good measure.
Mary: LBC, LSF, H2M, Box cuter, FM
Announcements: Possible new AO, check slack for more detail
T-Claps (Recognition): Everyone for bringing that last bear crawl round in.
Prayer: Sick PAX, Stressed PAX, Traveling PAX
Mike..Mike…Mike..HHHHHUUUMMMPPPPPDDDDDAAAAAYYYYYYY!!!!!!!
/in Disney/by EmerilEC: @Reddenbacher, @Emeril, @Deadbolt – Ran EC in reverse.
FNGs: Mike Sheridan – Now known as Alamo
Warm Up:
Jog to soccer field. SSH, Good Mornings, Windmills, Daisy Pickers
The Workout:
Originally I was going to utilize the @Deadbolt special and do four corner repeats in the big parking lot followed up with some Abyss training. But during my EC run I came up with a new plan to keep everyone moving (Pakistani Runs) and hitting all the great rides Disney has to offer.
Ride 1 – Started at the soccer field after warmups. Balls to wall on the fence, run to midfield 15 Merkins, run to the other fence Preachers Chair. Back to midfield for Merkins. Noticed someone standing near the bathrooms waiting on us and as we got closer realized it was @Crablegs. 5 burpees for everyone.
Ride 2 – Next stop the abyss. One line Pakistani Run partner up on the way. 1 partner LBC’s at the top while the other partner ran down into the abyss and did 10 star jumps. Back to the top and swap.
Round 2 partner 1 did squats while partner 2 ran down and did Merkins. Swap. Core work while we waited for the 6.
Ride 3 – One line Pakistani Run to the Big Parking Lot. 4 corners. Corner 1 at the start 3 burpees. Jog/run to corner 2 6 burpees. Lunge walk corner 3 9 burpees. Jog/run to corner 4 12 burpees.
Core work while we waited on the 6.
Ride 4 – Mosey to the hill behind the big parking lot. Partner up again. Partner 1 run to the top of the hill while Partner 2 did Prisoner Get Up Squat Jumps (PGUSJ), one of my new favorite exercises that @Dawgpound introduced to us last week.
Ride 5 – Mosey to the stairs behind the school. 5 Turkish get ups. Run up stairs and around to the football field benches near the ticket booth. Dips until the 6 showed up. @Dawgpound ran us thru some of the best Russian Dips ever.
Pakistani run back to the big parking lot because @Midget for Life left his sweatshirt. FNG was pretty tired at this point so @Dumbo stopped to provide encouragement while Pax ran ahead to parking lot entrance and did more Squats followed by the @Nemo special Goofballs led by @Midget for Life. FNG caught his breath so finished the Pakistani Run back to the flag.
Mary:
Downward dog calf stretches. Pigeon.
Announcements:
Thursday 1/30 4pmish – Help Snap move out of his office into storage down near @Pikachus house
Long Ass ATT run – 2/22 7am
Brought Mike into the circle to name him. After he gave us his background info I was ready to call him Hump Day but @Dumbo asked one more question. “What was your first job?”. Mike’s answer was “I worked at a rental car agency”. @Dumbo appropriately named him Alamo
Feb 2nd – Greenhouse build at HS Food Pantry. HC for a count. Don’t want to overwhelm the kid running it.
T-Claps (Recognition):
All the Pax for continuously encouraging Mike/Alamo throughout the workout. I heard so many Mike, Mike, Mike… that thought for sure we’d name him Hump day. Special thanks to @Midget for Life and @Dumbo for working with him.
@Dumbo for going to Central Prison on Tuesday to meet with those in prison and helping to run a bible study. While there he found out they’ve been doing F3 3 times a day.
Prayer: @Quiver has a family friend that is 70 and was just diagnosed with ALS, @Crablegs, men at Central Prison, @Snap, @Wallaby
We Could Run a Little, We Could Run a Lot
/in AO Post, Speed Racer/by SkidmarkYHC struggled with what to plan for this workout. I wasn’t really sure what to expect in terms of runners/non-runners and Tiger Blood is one of those AOs that finds good balance in running vs bootcamp. One way to solve that: Deck of Cards.
EC: Warbucks, Pikachu, Skidmark, and 187 ran from home
FNGs: None
Warm Up: 2 laps around the parking lot. Good mornings, Imperial Walkers, Hillbillies, SSH
The Workout: Deck of cards with the following:
If an Ace is drawn run laps in the parking based on the value of the card before the Ace. This proved highly effective as the first Ace drawn followed a 10. Modification quickly followed.
Suicide King was supposed to be suicides but we missed it and did suicides at the end.
Mary: 10 count exercises by pax
Announcements: 2/22 Long Ass Run
T-Claps (Recognition): Da Business who said his heart was in his stomach
Prayer: Those struggling with addictions, family members young and old