With only 2 PAX posting last week, YHC sent a pre-blast drawing inspiration from a 20+ count at U-Turn. The temps are getting warmer, but the rain and clouds are still making their presence known on the weekend AO’s. This morning temps called for 65 degrees, with a 35 percent chance of rain. Received 2 HC’s on the pre-blast post from Full House and ShamWow, with a possible SC by Maybelline. Don’t think there has ever been an HC on a Sunday for the following Sunday, but Yogi laid one down last week, and so was at least expecting 3, possibly 4 this morning, including YHC.
A Cowboy slack post indicated interest on this mornings route and what shoes to wear, provoked thoughts of a 5th brother. Rolled up on Womble this morning to discover quite a few cars…As expected, Cowboy. Then I see as an added bonus, the Sir DawgPound emerged to the parking lot. No sooner did a I turn around, I see the guy I hoped I’d see return to AGS this morning in the form of Double D. There was a post on Slack the night before that came from Forceps indicating he’d make an appearance to ruck parts of AGS this morning. As I saw him emerge from his truck, I considered the irony given that it was Masters Sunday. Is it me or is Masters Sunday a bit different when Tiger Woods is in the mix and pushing for another Major?
That’s the way I feel when Double D steps into any AO that he posts in. It’s just different. I can’t effectively put it into words. The bar is raised to another level and you know it’s gonna be a good day when he’s present and benefit from his energy. Great to see him back in the gloom!
Bobby Dall then shortly rolled in followed by Full House, and then a fleet footed light up vest emerged from the soccer field fences. The figure was fast and swift and yep…you guessed it, SkidMark! Did a quick turnaround and there was Maybelline emerging from the shadows cashing in his ‘SC’ on slack for an ‘HC.’ This was the result of a solid headlock that was applied by ShamWow the night before. The final piece to our HIM Team came in the form of Lipstick, who is always ready to run and can always count on him visiting YHC about 5-6 times throughout the route as he picks up the 6.
Clock hit 6am and with the Team assembled, YHC welcomed the 10 PAX to AGS by sharing that this morning’s edition of AGS was sure to be an interesting morning. PAX followed YHC for a lap around the soccer fields with intermittent exercises that went a little like this….
Warm Up:
Light mosey to first picnic shelter. PAX spread out and circled up for SSH X10. At count 7, YHC’s cell phone flung out of pocket and at count 8, ShamWow landed awkwardly on his ankle. Not an ideal start, but after a careful check to ensure all was ok, ShamWow assured the Q his ankles were the strongest part of his body and could continue. Continued mosey to Ivan parking lot for a series of carioca L\R, R\L to the opposite corner. PAX circled for Imperial Walkers X10. Continued Mosey into lunge walks and then morphed for Frankensteins, Butt Kickers, and mosey back to originating parking lot. YHC called for a series of prison squats X10 and then explained the route to PAX
The Workout:
With PAX already a 0.5mi in with the warm up and provided they already started their watches on the warm up, today’s route would keep us on the road (given the rain) and away from Bass Lake. Double informed YHC that he would be rucking this morning and would navigate a 4-mile route near and\or along the lake. This morning’s running route would provide heavy doses of hills, starting downhill on Stinson. PAX would then proceed left on Bass Lake Road. This would offer Lipstick two opportunities to drop gross weight at Lowe’s, before continuing onto Rhamkatte Village. Later learned that he bypassed Lowe’s for a porta potty option (evolution of BRR training starting to take shape). Once inside Rhamkatte Village, PAX would continue down Jones Hill Road all the way down the row of townhouses and U-Turn back out to Holly Springs Road. PAX would then continue left onto Holly Springs Road all the way down to a right on Linksland and then a right on Salem Ridge Road before gathering their thoughts and oxygen to proceed with a right up Bass Lake road. Knowing that we had some glowing (light up vest) gazelles in the mix this morning, YHC gave them an extra mile to have them continue onto Earp with a left on Raleigh. For the six (YHC included) we had an alternate route back up Stinson and onto Womble where all PAX met within 5 minutes of each other back to the flag. A big shout out to Lipstick for picking up the six periodically throughout the route and gaining 8+ miles and additional PAX getting 7 this morning…
Mary: Stretches OYO with Mumblechatter
Announcements: YHC shared the underlying inspiration for the pre-blast post centered around the importance of being a great teammate. Earlier in the week, YHC came upon a letter that was written by Brad Stevens (former Butler University Head Coach and current coach of the Boston Celtics) to his daughter for a Leaders and Daughters event. The entire letter is attached here for those interested, but to paraphrase it spoke of the importance of choosing to be a great teammate:
https://leadersanddaughters.com/2019/03/04/brad-stevens-be-a-great-teammate
“Great teammates raise the energy in the room. They smile a lot. They show gratitude. People know that when they walk in, they have others’ best interest in mind, and want to bring out the best in each and every person. Who doesn’t want to surround themselves with energy raisers?”
“When times are good, be the great teammate that others want to celebrate with. When times are tough, be the great teammate who offers a shoulder to be leaned on. When you get older, you’ll realize that it wasn’t about the good or bad times, it was about who you navigated those times with, the lessons that you learned and the relationships that you forged.”
YHC further explained that it is always an honor to lead, but more importantly, the PAX I see in the gloom are usually the first faces YHC sees in the morning. Collectively we set the tone for that day and for the week. We need to continue to be great teammates not only in the gloom, but at home. As a Team, we need to continue to be those shoulders to lean on and push each other to be better men, husbands, neighbors, and fathers.
T-Claps (Recognition): Double D return to AGS, Lipstick for picking up the six, Solid Runs by this morning’s gazelles (Skid, Maybelline, Full House, Bobby Dall, Lipstick, ShamWow). Cowboy and DawgPound for pushing YHC up Bass Lake and Stinson.
Prayer: Special prayers for Double D and his family. Sally Hart (who was coached by Double D) and whom many of us F3-HIM have been fortunate to run with is running the Boston Marathon tomorrow. Good Luck to her and additional prayers for a great run tomorrow. YHC took us out.
AGS 10 Count for Hill Mastery and The Rise of Double D
/in Any Given Sunday /QIC: MookiePAX: Bobby Dall, Cowboy, Dawgpound, DoubleD, Full House, Lipstick, Maybelline, Mookie, ShamWow!, Skidmark
With only 2 PAX posting last week, YHC sent a pre-blast drawing inspiration from a 20+ count at U-Turn. The temps are getting warmer, but the rain and clouds are still making their presence known on the weekend AO’s. This morning temps called for 65 degrees, with a 35 percent chance of rain. Received 2 HC’s on the pre-blast post from Full House and ShamWow, with a possible SC by Maybelline. Don’t think there has ever been an HC on a Sunday for the following Sunday, but Yogi laid one down last week, and so was at least expecting 3, possibly 4 this morning, including YHC.
A Cowboy slack post indicated interest on this mornings route and what shoes to wear, provoked thoughts of a 5th brother. Rolled up on Womble this morning to discover quite a few cars…As expected, Cowboy. Then I see as an added bonus, the Sir DawgPound emerged to the parking lot. No sooner did a I turn around, I see the guy I hoped I’d see return to AGS this morning in the form of Double D. There was a post on Slack the night before that came from Forceps indicating he’d make an appearance to ruck parts of AGS this morning. As I saw him emerge from his truck, I considered the irony given that it was Masters Sunday. Is it me or is Masters Sunday a bit different when Tiger Woods is in the mix and pushing for another Major?
That’s the way I feel when Double D steps into any AO that he posts in. It’s just different. I can’t effectively put it into words. The bar is raised to another level and you know it’s gonna be a good day when he’s present and benefit from his energy. Great to see him back in the gloom!
Bobby Dall then shortly rolled in followed by Full House, and then a fleet footed light up vest emerged from the soccer field fences. The figure was fast and swift and yep…you guessed it, SkidMark! Did a quick turnaround and there was Maybelline emerging from the shadows cashing in his ‘SC’ on slack for an ‘HC.’ This was the result of a solid headlock that was applied by ShamWow the night before. The final piece to our HIM Team came in the form of Lipstick, who is always ready to run and can always count on him visiting YHC about 5-6 times throughout the route as he picks up the 6.
Clock hit 6am and with the Team assembled, YHC welcomed the 10 PAX to AGS by sharing that this morning’s edition of AGS was sure to be an interesting morning. PAX followed YHC for a lap around the soccer fields with intermittent exercises that went a little like this….
Warm Up:
Light mosey to first picnic shelter. PAX spread out and circled up for SSH X10. At count 7, YHC’s cell phone flung out of pocket and at count 8, ShamWow landed awkwardly on his ankle. Not an ideal start, but after a careful check to ensure all was ok, ShamWow assured the Q his ankles were the strongest part of his body and could continue. Continued mosey to Ivan parking lot for a series of carioca L\R, R\L to the opposite corner. PAX circled for Imperial Walkers X10. Continued Mosey into lunge walks and then morphed for Frankensteins, Butt Kickers, and mosey back to originating parking lot. YHC called for a series of prison squats X10 and then explained the route to PAX
The Workout:
With PAX already a 0.5mi in with the warm up and provided they already started their watches on the warm up, today’s route would keep us on the road (given the rain) and away from Bass Lake. Double informed YHC that he would be rucking this morning and would navigate a 4-mile route near and\or along the lake. This morning’s running route would provide heavy doses of hills, starting downhill on Stinson. PAX would then proceed left on Bass Lake Road. This would offer Lipstick two opportunities to drop gross weight at Lowe’s, before continuing onto Rhamkatte Village. Later learned that he bypassed Lowe’s for a porta potty option (evolution of BRR training starting to take shape). Once inside Rhamkatte Village, PAX would continue down Jones Hill Road all the way down the row of townhouses and U-Turn back out to Holly Springs Road. PAX would then continue left onto Holly Springs Road all the way down to a right on Linksland and then a right on Salem Ridge Road before gathering their thoughts and oxygen to proceed with a right up Bass Lake road. Knowing that we had some glowing (light up vest) gazelles in the mix this morning, YHC gave them an extra mile to have them continue onto Earp with a left on Raleigh. For the six (YHC included) we had an alternate route back up Stinson and onto Womble where all PAX met within 5 minutes of each other back to the flag. A big shout out to Lipstick for picking up the six periodically throughout the route and gaining 8+ miles and additional PAX getting 7 this morning…
Mary: Stretches OYO with Mumblechatter
Announcements: YHC shared the underlying inspiration for the pre-blast post centered around the importance of being a great teammate. Earlier in the week, YHC came upon a letter that was written by Brad Stevens (former Butler University Head Coach and current coach of the Boston Celtics) to his daughter for a Leaders and Daughters event. The entire letter is attached here for those interested, but to paraphrase it spoke of the importance of choosing to be a great teammate:
https://leadersanddaughters.com/2019/03/04/brad-stevens-be-a-great-teammate
“Great teammates raise the energy in the room. They smile a lot. They show gratitude. People know that when they walk in, they have others’ best interest in mind, and want to bring out the best in each and every person. Who doesn’t want to surround themselves with energy raisers?”
“When times are good, be the great teammate that others want to celebrate with. When times are tough, be the great teammate who offers a shoulder to be leaned on. When you get older, you’ll realize that it wasn’t about the good or bad times, it was about who you navigated those times with, the lessons that you learned and the relationships that you forged.”
YHC further explained that it is always an honor to lead, but more importantly, the PAX I see in the gloom are usually the first faces YHC sees in the morning. Collectively we set the tone for that day and for the week. We need to continue to be great teammates not only in the gloom, but at home. As a Team, we need to continue to be those shoulders to lean on and push each other to be better men, husbands, neighbors, and fathers.
T-Claps (Recognition): Double D return to AGS, Lipstick for picking up the six, Solid Runs by this morning’s gazelles (Skid, Maybelline, Full House, Bobby Dall, Lipstick, ShamWow). Cowboy and DawgPound for pushing YHC up Bass Lake and Stinson.
Prayer: Special prayers for Double D and his family. Sally Hart (who was coached by Double D) and whom many of us F3-HIM have been fortunate to run with is running the Boston Marathon tomorrow. Good Luck to her and additional prayers for a great run tomorrow. YHC took us out.
Why do we do this again?
/in U Turn /QIC: ShamWowPAX: Aquaman, Bulls Eye, Dahmer, Dauber, Deadbolt, Emeril, LED, Lumbergh, Maybelline, Mookie, Nemo, Oh Yeah, Pablo, Pikachu, Sassy, ShamWow!, Short Pole, Skidmark, Slide Rule, Slots, Warbucks, Yogurt
22 PAX posted for YHC’s Q. On the drive we all were regretting not fart sacking this morning when the rain was coming down sideways, but we all still showed up in numbers and a couple that have gone missing at U-Turn for a while. Dahmer even brought an FNG to the party. Welcome Lumbergh! Going for the extra extra, Pikachu and Skidmark got soaked on a 5 Mile EC.
Warm Up:
High Knees & Butt Kickers
SSH IC X 15
The Goof Ball IC X15
Daisy Pickers IC X10
Fazio Arm Circles IC10 F/R
Michael Phelps; L/R, R/L
The Workout:
The U-Turn… Some found their way through this ball of yarn for the 5k, the rest went the distance for 8k.
Mary:
Left her waiting.
Announcements:
Helping Shredder in the afternoon – double check slack because of the rain may audible for a cozy spot watching Tiger tear it up.
Prayer:
Silent Prayers, Those who couldn’t be with us and for the Ferns, YHC took us out.
Lucky 7 @ GP
/in Ground Pounder /QIC: ForcepsPAX: 3rd Cousin, DoubleD, Foghorn, Forceps, Kitty Litter, Mufasa, Nemo
Warmup:
20 Fozie Arm Circles, 20 SSH, 15 Daisy Pickers, 10 Don Quixote’s (Windmills), 10 Emperial Walkers, 10 Hillbillies, 10 Plank Jacks
The Workout
Mosey to the Wall
3 sets of 35 ct (5 ct down the line) BTTW and 3 sets of 70 ct (10 ct down the line) Wall sits.
Mosey to the Rock Pile – rotate around rocks between sets.
PAX Cousak’d to the playground with the Rocks to finish our Rock work.
Aik’n Station Time: PAX pair up and rotate stations clockwise after each set
Return the rocks to the Rock Pile then mosey to COT
Announcements: Yard work day at Shredder’s at 1PM today (weather permitting). If weather is bad, we may get Shedder out to watch the Masters golf tournament
Prayer Requests: Praise for Banana Seats recent check up on cancer – all clear. Prayer’s for friend of Mufasa and Kitty Litter’s friend who is having a c-section as well as a co-worker with breast cancer.
YHC took us out.
April Madness
/in Sheepdog /QIC: DovetailPAX: 16-bit, Cupid, Dovetail, Gump, Martini, Norm
Cupid was our guest Q this morning, and PAX was wondering what kind of pain was in store when they saw basketballs on the sidewalk. There was a request for B2TW, but Cupid had other plans.
Warm Up:
Jog around the lot, circle up for side-straddle hops, Michael Phelps, Sir Fazzio arm circles, and then one round of suicides down the lot. Grabbed the basketballs and moseyed to the back.
The Workout:
“Knockout”: 2 people on the court each with a ball. At “Go” the first person starts on the free throw line and tries to get a basket, while the person behind tries to knock out #1s ball and get a basket first. With the all-white cast with no evident Michael Jordan genes, and despite the shorter 8-foot basket, misses were plentiful, giving the waiting PAX plenty of time to hold their exercises.
If #1 gets a basket first, he passes it to the next waiting PAX, and #2 now becomes #1, while the new PAX is #2.
If #2 gets a basket first (achieving “knockout”), then #1 passes the ball to the next waiting PAX and commences with a penalty exercise.
Rest of the PAX hold an exercise while knockout is going on.
Continued this until time for Combatives.
Combatives:
Defense from sitting; included seated front and turn kicks, and a shin takedown
Mary:
LBCs, American Hammers, Pickle
Announcements:
Minuteman Muster 5k & 8k on May 19 (Norm); Get a Road ID (Gump)
T-Claps (Recognition):
16-bit completing his first half (at Disney in FL)
Prayer:
Shredder, Pikachu
Tabata Time
/in Crazy Ivan /QIC: Banana SeatPAX: Banana Seat, Blue Hen, Brony, Dahmer, Dawgpound, Deadbolt, Dumbo, Emeril, LED, Lipstick, Lucky Charms, M4L, Maybelline, Mookie, Nemo, Pablo, Pace, Particle Board, Pikachu, Pilgrim, Pumpkin Spice, Skidmark, Snap, Spanx, UTI, Wiggly
There was a ton of HIM ready for Crazy Ivan workout this morning. YHC was running slightly behind from setting up the action. Planned for 20 max and had 26 (1 that was running solo), so last minute changes were needed. We had 2 FNG’s that were given the low down on how this F3 thing works. YHC put on breath taker for the last time this week. It was 0530 so let’s get to work.
EC:
Tons of guys
Fritter Foundation Inductees:
Blue Hen & Brony
Warm Up:
Started out with a quick count to get us in small groups of 4. There was one group of 5.
SSH x20 IC
Small group indian run to opposite side of parking area
Jump lunges x10 IC
Indian run backside of lot, return to start
Shoulder raises front then side x20 IC
Daisy pickers x10 IC
Good mornings x10 IC
The Workout:
Mosey down to playground
Tabata Time – rotate to each station 2:30 of strong work then 0:30 break to rotate
6 stations, 5 groups of 4 and 1 group of 5 (YHC lost a member to the crapper for about the first 10 mins)
1 – Morning wood with kettle bells
2 – Partner lat pulls at bars (partner up and hold legs, keep back straight and pull up)
3 – Kettle squat hops cone to cone with 10 wonder bras at the end of each cone
4 – Jump ropes and rotating battle rope every 30 secs
5 – Agility ladders with a burpee at the end of each pass
6 – Merkins and plank jacks x10, continuous R&R for all the exercises until air horn blows to rotate
Mary:
We didn’t have enough time for all of Mary so we did a few quick ones.
Obliques with kettle bell x10 IC, switch sides
American hammers with KB x10 IC
Superman (with KB but that failed) x10 IC
Announcements:
Check FB & Slack, link coming for Dad’s camp, Fire Dept training set up by PacMan aka Cowboy
T-Claps (Recognition):
Is it ok for YHC to call himself out? I was battling a cold/pollen blend all week and wearing breath taker. This was the toughest workout week I have had in a very LONG time. BT is a beast and you don’t realize it until you wear it. At each AO I posted this week, there was a 30 sec blurb about Testicular Cancer Awareness. We can donate funds to help the society spread the message of the importance of checking yourself regularly. Key task for the month is for each PAX member to make a habit of checking the jewels for any changes. See slack and FB for details on how or just google it. YHC plans to posts to as many different AO’s this month to spread the message.
Prayer:
Pikachu and his episode at Tapline, Crab Legs, Shredder, BS results from CT scan (all clear)
Great to see so many HIM posting today! Apologies for being a bit flustered to start but wasn’t expecting that turn out. It worked well and hope that you broke a sweat today. Thanks to Sir Dawgpound for allowing me to lead my first Q at Crazy Ivan and my last day in BT. Good luck to Yogurt who gets the enjoyment of wearing BT next week with a winning bid of $120. Welcome Pace and Snap (FNG’s). It was real and it was fun but it wasn’t real fun.
BS Out!
Stairs & Hill work
/in Cletus /QIC: DaBusinessPAX: Da Business, Full House, Katniss, Moby, Patch, Slide Rule, The Natural, Yogurt
Warm Up:Quick lap around the field and to the courts for SSHx10, ISWx10, HBx10, Bulldogs(new)x10, CPx10, LBCx10, Merkx10
The Workout:Mosey to the Hunt Center around back where the stairs and hill are. Each trip up the stairs included 5 Merkins at each landing then another 10 Merkins at the top. Around and back to the bottom for a new set. 1st set was a one legged pull up. 2nd set was a Box Jump 2 steps. 3rd set was a bear crawl. Once we were good and tired, over to the hill we went for a lovely set of 11’s.
For the 11’s we did Merkins at the bottom and Monkey Humpers at the top. Slide Rule suggested a backward run up the hill the final time. We had some takers on that challenge but, not many. We finished up with another set up Box Jumps up the stairs(minus the Merkins) and mosey to court for Mary
Mary: WW2x10, BxCutx10, FredMx10, WideMerkx10, PPoundx10
Announcements: Yogurt brought out an FNG and we welcomed “Abe” to our F3 group. Banana Seat reminded us of Testicular Cancer and that this was his charity for Breath Taker. He suggested we check ourselves once a month. He advised that Skid Mark does his checking for him. :-). I believe that Yogurt won the bid on Breath Taker for next week.
T-Claps (Recognition):
Prayer: Moby’s father, Banana Seats test results, Crablegs and many unspoken.
Disney has new rides!
/in Disney /QIC: PabloPAX: Aquaman, Blue Hen, Brony, Crab Legs, Dahmer, Deadbolt, Dumbell, Dumbo, Emeril, FedEx, LED, M4L, Maybelline, Orwell, Oswald, Pablo, Particle Board, ShamWow!, Sparty, Warbucks
PAX of 11 for EC and 20 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout Zero dollars could buy. Q was happy to see a strong showing of men this morning, especially when they could have received a beat down from a cowboy riding a tiger or honored a VQ at the grave of our dear friend Kenny. The PAX were unaware that YHC had explored Disney earlier this week and discovered some fun new rides (aka pain stations) for today’s beat down.
EC: Dahmer, Brony, Maybelline, Dumbo, Emeril, Warbucks, Particle Board, Blue Hen, Aquaman, ShamWow!, Pablo
Fritter Status: Brony (Fritter Eligible), Blue Hen (Fritter Eligible), LED (Fritter Quitter), Dumbo (Fritter Current), Particle Board (Fritter Current), Pablo (Fritter Current)
Notable Absences: PacMan
Warm Up: circled up for SSH IC x 20, IW and HB IC x20, Fazio Arm Circles IC 10 forward- 10 back
The Workout: PAX lined up in two groups for an Indian run that led them to the small parking lot near the community center entrance. PAX stopped to do 20 merkins which allowed all PAX to catch up. PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 15 each Derkins, Dips, and Irkins. 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 Prisoner Squats. 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 by a nice wall where partner#1 held “Balls to the Wall” while partner #2 did a 20 count IC of mountain climbers, partners switched places and repeat. PAX regrouped into 2 Indian Runs back to the flag for Mary.
Mary: All exercises were done to 20 count in cadence: LBC, Homer to Marge, Low Slow Flutter, Pickle Pounder, Nippler, Freddie Mercury, Have a nice day
Announcements: Check Facebook and Slack, Testicular Cancer Awareness, Burgaw to help flood victims, looking for #HIM to help with lawn maintenance at Shredder’s house
Prayer: Crab Legs and his placement into a clinical trial, friend of Aquaman was diagnosed with advanced lung cancer, all unspoken prayers
Triple Nickel at Tiger Blood
/in Speed Racer /QIC: CowboyPAX: Cowboy, Da Business, Dawgpound, Foghorn, Spanx, Wiggly
6 PAX for Tiger Blood this morning Foghorn with a weighted vest. 2 for EC (Cowboy and Dawgpound)
Warm Up:
Mosey to back parking lot and circle up
Side Straddle Hop IC x 15
Windmills IC x 15
Fozzie Arm Circles IC x 15 Forward and x 15 Reverse
TClaps IC x 15
Daisy Pickers IC x 15
Mosey to Track for a Lap with
High Knees
But Kickers
Karaoke
The Workout:
Tripple Nickel
5 IC Dips at Bench
Indian Run 1/2 Lap
5 plank Jack Burpees
Indian Run 1/2 Lap back to Bench
Repeat x 5
Mosey back to main parking lot
Bear Crawl or Lunge Walk the Carpool Circle
Mary:
Homer to Marge IC x15
WWII x 15
Pickel Pounders IC x15
Have a Nice Day x15
First Aid Training April 25th 6:30 PM at Holly Springs Fire Station. Would like to collect Smoke Detectors and 9V Batteries to donate when we go. See Cowboy for details
Prayer:
Shredder, Crablegs, Buford’s Daughter and others spoken and non-spoken.
This is Spinal Tap
/in Kennys Grave /QIC: 16-bitPAX: 16-bit, Banana Seat, Cupid, H1N1, Martini, Messi, Modify, Norm, Slots, Wrangler, Yosef
11 PAX made it out to the virgin Q this morning to enjoy a Spinal Tap inspired workout. The new Q even brought a few old faces out in to the gloom for the first time in a while. The weather was perfect even if the hill was a bit soggy. 5:30 came as everyone was milling around. No FNGs. Let’s do this.
Warm Up:
Lap around the baseball fields with high knees and butt kickers sprinkled in. Circle up in front of the basketball court for the warmup
15x SSH
10x windmills
10x Moroccan night clubs
Arm and leg stretches
The Workout:
Mosey to the rock pile where everyone was instructed to get a rock and then John Cusacked to the big hill by the lower baseball field. On the way over those that weren’t familiar with Spinal Tap were told that Nigel Tufnel was know for rock music and an amp that goes to 11. So, with our rocks, we went to do 11s on the hill.
With rocks in hand we start at the top of the hill with turkish get ups and did Bobby Hurleys at the bottom. If anybody’s rock hit the ground they owed 11 diamond merkins on the rock. No one was caught without their rock though so this never came in to play. YHC was glad to hear no mumble chatter and just some grunts and groans as the guys were working out.
Once everyone was done with their 11s we John Cusacked over to the pavillion where we paired up (one group had three) and picked a picnic table. The groups were to take turns doing Roman situps (reverse situps hanging off the edge of the table) with the rocks. Did sets of 10, 15, and 10 switching off between doing the exercise and holding the partners legs. The group with 3 had one member doing WWIIs AMRAP while the other two occupied the table.
Once everyone was done we did a quick set up irkins, dirkins, and dips (rock in laps for an extra challenge) and then headed back to the rock pile to return our rocks.
Mary:
In celebration of Modify’s chocolate shop being in the final 4 of the Indy’s best chocolate in the triangle we did 4 burpees OYO
15x American hammers
10x homer to marge
10x Freddy Mercury
10x box cutters
10x pickle pounders
Announcements:
Check Facebook and Slack
Modify’s chocolate shop nominated for best in the triangle. Link to vote here.
Banana Seat talked about the importance of checking yourself monthly for testicular cancer. Women do it for breast cancer and, as it is the leading cause of cancer in men, we should check ourselves regularly as well. This month’s breathtaker charity is for testicular cancer
T-Claps (Recognition):
Banana Seat and Dawgpound both donating their NCAA poll winnings to testicular cancer charities
Prayer:
Norm took us out.
Banana seat has a CT scan this afternoon. Prayers that the results are favorable
Crablegs and Shredder
What an honor it truly was to lead this group of men this morning. I’m thankful for the opportunity. Until next time.
010000
200’s at the Trot
/in Possum Trot /QIC: DauberPAX: Anchovie, Banana Seat, Blue Hen, Breach, Brony, Buford, Cupid, Dauber, Dawgpound, Dumbo, FedEx, Gump, Katniss, LED, Modify, Pablo, Particle Board, Stovepipe, The Natural
Warm Up: Beautiful morning at the Trot with pleasant high temps in the low 60’s; 19 PAX dressed in shorts and short sleeves jogged around the tennis courts circling up in the parking for the following exercises in cadence: 20 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Windmills; Static stretches included L/R arm stretches in front, over the shoulder and hands clasped behind our back.
The Workout: PAX partnered up. 8 groups of two, (one group of three). The workout began with a modified Dora: each two-man group executed the following exercises OYO: 200 merkins, 200 LBCs, 200 Squats and 200 SSH. The single group of three PAX executed 300 reps of the same exercises. When PAX were not executing the Dora, PAX initially ran down the driveway to the opening in the fence and back to the parking lot; PAX alternated their run the next time with an opposite run – running to the top of the hill, touching the guardrail and back to the parking lot. PAX got in multiple runs in both directions. LED gave us a 10 count after completion of modified Dora (Some PAX helped the 6th finish their reps – great work). With time still left on the clock, Q called an audible and added 100 Star Jumps and 100 Frog Jumps. PAX not jumping ran down the driveway to the snack shack and back. Great job by Pablo running back to the shack picking up the six for a strong finish. With legs shaking…
Mary: PAX headed to the tennis courts and held BTTW for a 30 cadence count and circled up for the following 10-count cadence exercises: Freddie Mercury; LSF, Box-cutters, Homer to Marge (L/R leg up). Finished with numerous yoga stretches including, chaturanga, three legged table, plank, cobra and pigeon pose.
Announcements: Banana Seat advocated all PAX check themselves monthly – screening for testicular cancer. He won the Breathtaker challenge and is raising awareness at each AO this month. Look on Slack/social media to support this important cause that negativity impacts many men. Great work BS. See Slack and FB for additional announcements. Q-Source immediately after workout- Stick Boy.
https://www.cancer.gov/types/testicular/patient/testicular-screening-pdq
T-Claps (Recognition): With the Final Four in the review mirror, PAX learned we had two winners in their respective brackets: The Natural chose both of his teams correctly in the Final two (hence the VA orange gear he adorned) and BS picked more games right in our local F3 pool. Well done.
NO Spotlight on the 6th this week – Apologies.
Prayer: Families, kids, spouses; Injured PAX; Crab Legs involved in a clinical trial at Johns Hopkins; UNSPOKEN, work issues/opportunities with Dauber; Breach took us out.
EC: Particle Board, LED, Blue Hen, Brony, Dumbo, Pablo – Nice Work on the 2 mile run.
Thank you for the opportunity of leading you men in the gloom. -Dauber