With the excitement of UTI (HIM) pushing the limit on breathtaker to raise $ and awareness for the Travis Manion Foundation and a big game for the Philadelphia Eagles playing Flanigan and BlueHen decided to dial up version 2 of Get On the Philly Bus at TigerBlood. Version one was held prior to their Super Bowl LII championship and certainly brought some good philly mojo the hope was alive that the same would hold true and the birds could get back on track. The BB was intentially delayed until the outcome of this game. The Birds are back baby – Discount Double take tossed up an interception to seal the cheesehead fate with seconds left in the game! Fly Eagles Fly!
Although TigerBlood got beat out by Disney due to a mole (M4L) coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause and in the end it looks like everyone won – additional $ for Travis Manion and Birds Victory!
FNGs: N/A
Warm Up:
Mosey over to the parking log behind the middle school.
- SSH X 11 (BlueHen)
- Good Morning X 7 (Flanigan)
- Clock Merkins (BlueHen) 1-wins this year, 3- Super bowls, 10 NFC East Championships, 11 Carson Wentz
The Workout:
Eye of the Tiger
The PAX made their way over to the track. While BlueHen fired up the Philly DJ stand, Flanigan directed the PAX to do 3 hot laps around the track stopping after each lap to knock out 13 merkins (in honor of Agholor catching babies). Eye Of the Tiger was planing and the PAX needed to make their way back before the song ends or a penalty would be applied. The PAX made it back and no penalty was needed
E A G L E S
The PAX transitioned into an indian run over to the far side of the elementary school parking lot near the bloody wall. Everyone partnered up for a round of E A G L E S.
E – Empty wheelbarrows. With partner empty wheelbarrow from bloody wall to middle of parking lot, switch and make their way back. The facial expressions while crabwalking with a partner lifting the legs were classic.
A – Australian mountain climbers. Everyone on the wall for 20 count of AMC .
G – Goofballs. The PAX did 20 IC Goofballs.
L – LBC’s. The PAX did 20 IC LBC’s.
E – Empty wheelbarrows. Time for another round of partner empty wheelbarrows. (fan favorite)
S – Star jumps. the PAX did 20 star jumps IC.
Rocky (Gonna Fly Now) Tabata
The PAX made their way over past the tiger prints to the front of the elementary school and everyone found a spot at what of the tables.
With Gonna Fly Now playing two rounds of Tabata as follows went down.
Set 1 – box jumps & merkins
Set 2 – box jumps & derkins
Set 3 – dips & Urkins
Set 4 – squats & dips
Rinse and repeat four times.
Prior to Mary two rounds of wind sprints in the parking lot. Partner one sprint to the greasy pole while the other partner did squats. Rinse and repeat.
Mary:
The pax took turns with several rounds of ab exercises bringing as we closed things out. Plenty of sweat with minimal blood.
Announcements:
F3 Southwake picnic coming up Oct. 12.
T-Claps (Recognition):
UTI – he continues to do great work with the breathtaker and raising $ and awareness for Travis Manion Foundation. As mentioned earlier, although TigerBlood got beat out by Disney due to a mole (M4L) coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause!
Prayer:
Warbuck’s babysitter who has been sick.
Welcome Midget Flow
/in Crazy Ivan/by DawgpoundYoga EC: Dawgpound, Emeril, Lucky
EC: Deadbolt, Mookie
FNGs: Sadly None
Warm Up:
Took the workout to some sunlight. I know now its artificial light. I just thought maybe the sun came out a bit early for Crazy Ivan.
Circled up for the following:
Side Straddle Hop
Fazio Arm Circles
Good Mornings
Daisy Pickers
Kettlebell Swing Progression:
Bell against stomach
Two handed swing
One Arm Swing
Traveling Swing
The Workout:
I brought back some of my favorite flows from the past. Plus I created my own flow and the pax changed the name of some of the Mary Flow and gave it a name.
Flow 1:
Row Right Arm
Kneeling Clean Right Arm
Press
Stand
Row Left Arm
Kneeling Clean Left Arm
Press
Stand
Flow 2:
Clean
Squat
Bicep Curl
Stand
Press
Tricep Curl
Flow 3: (Dawgpound Flow)
Pushup Right Hand on Bell
Across Row with Left Hand
Snatch Left Arm
Pushup Left Hand on Bell
Across Row with Right Hand
Snatch Right Arm
5 total Reps Flow 1
Side Straddle Hop
5 total Reps Flow 1
Mountain Climbers
5 total Reps Flow 1
LBCs
5 total Reps Flow 2
Side Straddle Hop
5 total Reps Flow 2
Mountain Climbers
5 total Reps Flow 2
LBCs
5 total Reps Flow 3
Side Straddle Hop
5 total Reps Flow 3
Mountain Climbers
5 total Reps Flow 3
LBCs
Mary:
Midget Flow:
Midget Love Handles
Midget Cookie Pouch (Sternum Pull)
Midget Standups (Mini Turkish Getups)
3 rounds of the Midget Flow
Announcements:
Picnic October 12th
T-Claps (Recognition):
UTI with breath taker
Prayer:
All Pax training for something
Unspoken Prayers
Setting Expectations – Isn’t 25 enough?
/in Cletus/by Yogurt11 PAX for what turned into serious arm work. Long 10 counts between reps, unless 187 was counting. Only hours before, I wasn’t tired, so stayed up past midnight listening to Kenny Chesney on Spotify. Considered staying up until my 4:20 am alarm time, but finally fell out around 12:30 am after settling on the workout. Was thinking about partner carries, because I had threatened to carry UTI around Cletus as an incentive for him and Breathtaker to post at Cletus. Glad that didn’t work out!
EC: 187, Yogurt
FNGs: None
Warm Up: We jumped in immediately with SSH x50. Once past 25 SSH, PAX always wonder when I will stop. Let’s just say it has to do with my 50+ #years experience. Next, bat wings 3x (10 forward, 10 backward, 20 seal claps, 20 overhead claps). Always kept arms out. PAX took turns with 10 counts between, some fast some slow. This was a challenging exercise, especially with 3x rinse and repeat. Monkey humpers 15x to start the legs.
The Workout: Mosey to wooden fencing. Derkins and squats 4x: Started with Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20. Worked on squat form by holding arms out straight, eyes on fingertips, full squat with chin up and chest out. Cha-Ching liked this one. I kept him guessing on how high we were counting. Isn’t 15 enough? Maybe, maybe not. To further set expectations, I told him the workout ended at 8 am.
Mosey to the “back stretch” behind Hunt Center. Time for the partner carry. I was odd man out, so did lunge walk initially. 187 graciously gave me his spot. PAX partner carried down and back. But, did one burpee upon switching and added another burpee for every switch. We did at least three or four up-and-backs. No one opted for the wheelbarrow modification. Dodged a Hunt Center employee dumping a large potted plant that got hit by a ping-pong ball.
Mosey to dirt parking lot near horseshoe pits. Circle up for Jack Webbs: 1 Merkin/3 overhead presses to 10 Merkins/30 overhead presses. Everyone was pleased to do more arm work!
Mary: Plank, pickle pounders, chill cut, Catalina wine things, Ranger Merkins, LBCs (with feet above knees), Freddie Mercury, probably more, have a nice day!
Announcements: Check Slack. F3 SW picnic Oct 12
T-Claps (Recognition): Oboe for HC’ing to two Cletus posts; UTI for creatively funding Breathtaker for the week >$700; Breach for signing up for Breathtaker for a SIXTH time this year.
Prayer: Bernie and wife, FedEx wife knee surgery; Pilgrim recovery
Get On the Philly Bus V2
/in Speed Racer/by Blue HenWith the excitement of UTI (HIM) pushing the limit on breathtaker to raise $ and awareness for the Travis Manion Foundation and a big game for the Philadelphia Eagles playing Flanigan and BlueHen decided to dial up version 2 of Get On the Philly Bus at TigerBlood. Version one was held prior to their Super Bowl LII championship and certainly brought some good philly mojo the hope was alive that the same would hold true and the birds could get back on track. The BB was intentially delayed until the outcome of this game. The Birds are back baby – Discount Double take tossed up an interception to seal the cheesehead fate with seconds left in the game! Fly Eagles Fly!
Although TigerBlood got beat out by Disney due to a mole (M4L) coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause and in the end it looks like everyone won – additional $ for Travis Manion and Birds Victory!
FNGs: N/A
Warm Up:
Mosey over to the parking log behind the middle school.
The Workout:
Eye of the Tiger
The PAX made their way over to the track. While BlueHen fired up the Philly DJ stand, Flanigan directed the PAX to do 3 hot laps around the track stopping after each lap to knock out 13 merkins (in honor of Agholor catching babies). Eye Of the Tiger was planing and the PAX needed to make their way back before the song ends or a penalty would be applied. The PAX made it back and no penalty was needed
E A G L E S
The PAX transitioned into an indian run over to the far side of the elementary school parking lot near the bloody wall. Everyone partnered up for a round of E A G L E S.
E – Empty wheelbarrows. With partner empty wheelbarrow from bloody wall to middle of parking lot, switch and make their way back. The facial expressions while crabwalking with a partner lifting the legs were classic.
A – Australian mountain climbers. Everyone on the wall for 20 count of AMC .
G – Goofballs. The PAX did 20 IC Goofballs.
L – LBC’s. The PAX did 20 IC LBC’s.
E – Empty wheelbarrows. Time for another round of partner empty wheelbarrows. (fan favorite)
S – Star jumps. the PAX did 20 star jumps IC.
Rocky (Gonna Fly Now) Tabata
The PAX made their way over past the tiger prints to the front of the elementary school and everyone found a spot at what of the tables.
With Gonna Fly Now playing two rounds of Tabata as follows went down.
Set 1 – box jumps & merkins
Set 2 – box jumps & derkins
Set 3 – dips & Urkins
Set 4 – squats & dips
Rinse and repeat four times.
Prior to Mary two rounds of wind sprints in the parking lot. Partner one sprint to the greasy pole while the other partner did squats. Rinse and repeat.
Mary:
The pax took turns with several rounds of ab exercises bringing as we closed things out. Plenty of sweat with minimal blood.
Announcements:
F3 Southwake picnic coming up Oct. 12.
T-Claps (Recognition):
UTI – he continues to do great work with the breathtaker and raising $ and awareness for Travis Manion Foundation. As mentioned earlier, although TigerBlood got beat out by Disney due to a mole (M4L) coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause!
Prayer:
Warbuck’s babysitter who has been sick.
Don’t Stop
/in AO Post, Sheepdog/by DovetailWarm Up:
Light jog, step-back knee raises,llunges with a twist, Spiderman twists, good mornings
The Workout:
PRE-WORKOUT
4 Tabata ROUNDs each (20s work, 10s rest)
WORKOUT
20min AMRAP (As Many Rounds As Possible)
Count as many complete grounds you finish, and then any additional reps in the next round.
Trojan: 6 rounds + 27 reps scaled
Dovetail: 7 rounds + 27 reps Rx
Sprinkler: 7 rounds scaled
Combatives
Block-punch to bicep, punch to leg w other hand, then punch up into other arm
Mary:
Included in workout, plus outta time
Announcements:
Picnic on Oct 12
T-Claps (Recognition):
Prayer:
Shredder (loss of his dad on 9/11)
Four corners, two sides, and a rock.
/in Kennys Grave/by Modify10 PAX came out to KG this hot and humid morning. Once again it was a pleasure to lead this group.
FNGs: None
Warm Up: Short lap around the parking lot, 25 SSH, 10 HB, 10 IW, 10 Good Morning, and stretches
The Workout: Moseyed over to the rock pile and each PAX selected their rock of choice. John Cusacked to our starting point. Corner 1 – 15 curls, 15 overhead press. Bear crawl, with rock, to Side 1 – 15 presses, 15 LBC with rock. Crab walk, with rock, to Corner 2 – 15 reverse lunges with rock, 15 squats with rock. John Cusacked to Corner 3 – 15 triceps extensions, 15 dead lifts. Duck walk, with rock, to Side 2 – 15 front lifts, 15 bus driver IC. Lung walk, with rock, to Corner 4 – 15 hand on rock mekrins, each side, 15 burpees OYO. John Cusacked back to Corner 1. Rinse and repeat with set of 10 then set of 5.
Mary: Somehow we missed a set of burpees, so 10 burpees OYO, 10 low slow flutter IC, 10 box cutters IC, 10 american hammer IC, 10 big boy sit-ups, have a nice day.
Announcements: 10/5 – CSAUP. 10/12 F3 Picnic. Holly Spring half training opportunity coming up, reach out to Boy George for details.
T-Claps (Recognition):
Prayer: The family of Matt (38) who passed away. The loss of unborn children (miscarriages). Unspoken
60 Burpees in the WarmUp or Block Work Guarantee
/in AO Post, To Be Determined/by The NaturalPAX/FNGs: PAX 14 (I am missing one tag – Doc, help me out). FNG’s – None
Warm Up: Slow short mosey around to end of parking lot. 1 Burpee, 20 SSH IC; 2 Burpees, 20 Cotton Pickers IC; 3 Burpees, 20 Merkin; laddering up to 10 Burpees with Windmills IC x 20, OH Clap (aka Ray Lewis’) IC x 20, Morrocan NC IC x 20, IW/HillBillies IC x 20, LBC IC x 20, Shoulder Taps IC x 20 PLUS 5 Burpees for Katniss rolling in late. 60 Burpees by 5:45 am – great way to start the day.
The Workout: Mosey on the path to the back side of the baseball fields where the hill is steepest for 11’s – merkins/BBSUs at the bottom; squats/star jumps at the top; mosey to the rock pile 10 reps, 20 reps, 30 reps…to 100 reps all with rocks cycling through side throws, curls, tri’s, OH press, side bends, wonder bra, bent row for a total of 550 weighted repetitions – with 10 Burpees called out by Katniss.
Mary: No time for Mary (ended on time, but not where we started).
Announcements: F3 Picnic
T-Claps (Recognition): UTI – tough workout with breath-taker and great creativity to raise money for Travis Manion Foundation.
Prayer: Praise for God’s blessings big and small. Healing prayers for PAX in the COT and beyond.
Disney won Breathtaker!!!
/in Disney/by PabloPAX of 6 for EC and 11 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout $105 spent on breathtaker could buy. Thanks to Deadbolt and Midget for stepping up with the bidding to secure breathtaker. Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for a C0-Q that was sponsored by the most hated team in the NFC East.
EC: 187, Dawgpound, Emeril, Midget4Life, Dumbo, Axe,
FNGs: None
Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x20; Hillbillies x20; Sir Fazio Arm Circles. There was a lot of mumble chatter from the PAX this morning during warm-up, so 5 burpees OYO.
The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school. Q had the group stop to do some exercises which allowed all PAX to catch up; half the PAX held BTTW while the other half did mountain climbers in cadence x20 then switch and repeat. PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps. PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of Merkins and WWII, then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps. Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop. Most PAX were able to complete 6-8 loops before Q called time and headed back toward the flag. On the way to the flag, Q stopped back at the football stadium entrance to repeat 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps and then revisited the wall where partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of shoulder taps, partners switched places and repeat. PAX regrouped into 2 Indian Runs back to the flag for Mary.
Mary: All exercised done in cadence: LSF x20; Homer to Marge: 10 regular, 5 right leg up, 5 left leg up; Box Cutter x20; LBC x20; Pickle Pounders x10; HAVE A NICE DAY!
Announcements: Southwake family picnic, GrowRuck registration is open but it seems Midget and are the only PAX brave enough (check out this link: F3 GrowRuck)
T-Claps (Recognition): Dumbo and Dawgpound pushing the pace during EC!
Prayer: Bernie’s Family, Shredder and his family, Crablegs, PAX brave enough for GrowRuck
Final week of IPC
/in Possum Trot/by LEDFNGs:None but 3 pax came out to check out the IPC challenge. A little miscommunication on starting time but we got a full 45 minutes of work out in.
Warm Up:Individual stretch
The Workout:IPC week 4
3 rounds for time
100 reps of either merkins or squats
100 meter run with coupon
100 reps of either Bonnie Blair’s or kettle bell swing
100 meter run with coupon
100 reps of either squat thrust with block or walking lunges
100 meter run with coupon
Mary: a couple leg stretches
Announcements: picnic oct 12th
T-Claps (Recognition):
Prayer: unspoken.
Plenty of Options…
/in AO Post, Running 4 the John/by RedenbacherEC: Lipstick, Nemo, Redenbacher
FNGs: None
Warm Up: 10 x SSH and 10 x Daisy Pickers. Discussed the routes and headed out.
The Workout: There was a 3 mile and 5 mile option today at R4TJ. The majority of the group ran the 5 mile route and a few PAX got some extra miles in as well. YHC was glad to see some new faces to take advantage of the 3 mile option and I headed out with them. YHC had taken the necessary precautions prior to departing the house to ensure there was not a repeat of the DNA retention issue. I wore a red shirt though, just in case…
Mary: MIA
Announcements: Family picnic October 12th. Check Slack and Facebook for details.
T-Claps (Recognition): Rut and Master Shake. Glad you came out for some miles and good work!
Prayer: Continued prayers for Bernie and his wife, Shredder, Crablegs, unspoken
YHC took us out. It was an honor to lead.
Good to See a New Face
/in Tea Time/by DustyGlad to have Quiver join us for a Murph tonight, especially as a few of the regulars were traveling this week.
Warm Up: Run 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Prayer: Gratitude and guidance