YHC came out to be the conductor at Downtown Train after a funfilled weekend celebrating my 39th birthday. The number 39 was in play throughout the workout. UFO pulled lots of PAX in, but 3 HIM showed up to help me wear off the birthday hangover.
FNGs: Nada
Warm Up: SSH x 39, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Moroccan Nightclubs
The Workout:
We moseyed over to the amphitheater for 3 rounds, 6 exercises, 13 reps to total 39 reps of each exercise.
Mixed up some of the ab work along the way to keep things fresh.
First round was Dips, Derkins, Step ups, high plank hold 13 count each PAX, BTTW 13 count each PAX, people’s chair 13 count each PAX.
Second round was Dips, Derkins, Step ups, chillcut plank hold 13 count, BTTW 13 count, people’s chair 13 count.
Third round was Dips, Derkins, Step ups, low slow flutter IC, BTTW 13 count, people’s chair 13 count.
We moseyed over to the rock pile for 3 rounds of exercises with rocks, added an exercise each round. Again 13 of each for a total of 39 was the magic number.
First round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras
Second round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats
Third round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats, bus drivers…to which there was much complaining.
Note: Wild Turkey also let out a thunderous bellow from his bowels during this set…poor Plunger was beside him and downwind…mentions of Bobby Boucher’s absence and possible Tex Mex #2 explosion explaining said absence…
Mosey back to flag
Mary: LBCs x39, American Hammer, Low Slow Flutter, Homer to Marge, Pickle Pounders, a little light stretching.
Announcements: Sign up to volunteer at NC Spring Classic at Bass Lake. See Slack or contact Abe for details.
T-Claps: Plunger for getting back out in the gloom!
Prayer: Davis (3-Alarm), my MIL going through radiation treatments for breast cancer.
YHC took us out.
Respect The 1st F
/in U Turn/by YogurtWarm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.
The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks
COT Message:
Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.
T-Claps (Recognition): none called out today
Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.
Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.
Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!
12 rounds with Cletus
/in Cletus/by JellybeansFNGs: none
Warm Up: mosey, side straddle hops, good mornings, imperial walkers, sir Fazio arm circles
The Workout: on the tennis court, each corner with a designated exercise (under the fence, side step lunge, crab cake, butterfly ups). Travel from corner to corner with bear crawls, side steps, crab walks, duck walks. Starting at one rep per exercise and adding a rep with each round, attempting to get through 12 rounds. Things got hard around round 6, we made it through 9 before time cut us short. Mumble chatter was top notch.
Mary: LBCs, out and ups, pretzels, chill cut spiderman
Announcements: picnic and Memorial day murph upcoming
T-Claps (Recognition): none
Prayer: general
Ground Pounder 5/6/2023
/in Ground Pounder/by HazMatFNGs: None
Warm Up: Toe touches, Sir fozio arm circles, side stradle hops among others
The Workout: First half: Rocks. Curls for the Girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounder. Core work on your six. Second set of exercises above. More core work with a plank focus. Second half: Frisbee Golf. 3 holes of frisbee golf with 15 x merkins before each through. Exercise on the next hole was 15 x squats. Next hole was star jumps.
Mary: No time for Mary since our golf game went long.
Sandy Sledge in the Yard
/in Prison Yard/by FramFNGs: None
Warm Up: SSH,GM’s,SFAC,Frankenstiens, IW,HB’s.
The Workout: 3 Stations 1)Ten tire flips, 20 sledge swings, drag tire back. 2) Merkings, Rows, Bench with 20lbs, 3) Sandbag Burpees 15 reps 40lbs bag, 10 reps 60lbs, 5 reps 80lbs. Mosey for 3 min, PAX Rotate through stations. Repeat the workout with reduced reps. Last exercise was 7 more SBburpees to round out 50 reps.
Mary: Cross leg Crunch, HTM, Combine exercises.
Announcements: See Slack
T-Claps: Banana Seat for lifting 3x his weight. 8-Bit form making Prom King
Prayer: Unspoken
Making Beetle Bailey Proud
/in To Be Determined/by AbeFNGs: none
Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: I like workouts that help make daily life better. Even though my daily life isn’t like being in the Army, they have some great exercises for strong movement. Today’s workout was inspired by the ACFT.
Thing 1
Started with a run around the baseball fields. Stopped at the rock pile and got a mediumish rock. 3 rounds of the following:
Returned rocks and ran around the soccer fields, stopping back at the tennis court concession stand. All in all we got about 1.5 miles in.
Thing 2
We had some extra time because these dudes are BEASTS. 2 rounds of People’s Chair, Urkins and Dips.
Mary: Popcorn Mary followed by some yoga / stretching.
Announcements: F3 South Wake picnic, Memorial Day Murph
T-Claps (Recognition): Shooting Blanks for coming back out for his second workout. Keep it going!
Prayer: any injured PAX
The Hunt for the Next R4TJ Site Q
/in Running 4 the John/by UTIFNGs: Nada
Warm Up: Also No
The Workout:
https://connect.garmin.com/modern/course/158351375
Mary: Still No
Announcements: R4TJ site Q WANTED
T-Claps (Recognition): Happy Birthday 3 ALARM!
Prayer: Yoshi’s friend Christian, had a medical issue while out of the country. Made it back but still getting checked out.
UvU DORA at DTT
/in Downtown Train/by KosherFNGs: Nope
Warm Up: Good mornings, SSH, Moroccan Night Clubs, Sir Fazio F/R, Seal Claps, Overhead Claps
Moseyed to far end of parking deck.
The Workout:
A you vs you DORA. Complete 50 Merkins, 100 LBC IC, 150 squats, AMRAP each set, run to top of stairwell and back between each set, back down. PAX decided to stay together for counts to push each other and keep mumblechatter going.
After complete, did BTTW x20 each PAX, people’s chair x20 each PAX.
Moseyed to rock pile abs grabbed a medium rock. Completed chest press, skullcrushers, curls for the girls, overhead press, ruh rohs.
Mosey back to flag.
Mary: Homer to Marge, Box cutters, low slow flutter, low slow flutter again, American hammers, and a little light yoga/stretching to finish it out.
Announcements: Davis (3-Alarm) birthday coming up
T-Claps (Recognition): All of the guys who did the smoky mountain relay, guys who pushed 3alarm and Wolfie this weekend at spring classic, all volunteers too.
Prayer: Boucher’s friend John who lost his dad to cancer
YHC took us out.
Build-A-Bear Workshop!
/in Purple Cobra/by UTIFNGs: no sir
Warm Up: Mozy to HS Rd and return speeding up and slowing down on command, Good Mornings, SSH, Imperial Walkers, Windmills
The Workout:
Mary: Ankle Grabbers, WW2s, Freddy Mercs, Chill Cut Plank Hold, Homer 2 Marge
Announcements:
T-Claps (Recognition): Great job to the aid station champs for the FB recognition.
Prayer: unspoken
Spartacus!!!!
/in Ground Pounder/by Pumpkin SpiceFNGs: None
Warm Up: Good mornings, arm circles/seal clap/ overhead clap, SSH.
The Workout: Spartacus 1.0 x 2 rounds.
Coupons: PAX selected a Dumbbell or Kettlebell 10# to 30#
45 sec on; 15 sec rest
1. Goblet Squat
2. Mountain Climbers
3. KB/DB swing
4. T-Merkins
5. Split jump (or forward lunge)
6. Rows
7. Side Lunge
8. Renegade Row
9. Lunge w rotation
10. Ground Pounder
Mary: Ab Challenge 45 sec on; 15 sec rest. 3 rounds 1. WWI 2. Freddy Mercuries 3. Box Cutters 4. Heel Taps 5. J Lo’s
Announcements: see 3rd F in slack
T-Claps (Recognition): @Stubs back out!
Prayer: @Best in Show mother in law battle w cancer; Stub’s grandfather not doing well.
39 is the magic number
/in Downtown Train/by KosherYHC came out to be the conductor at Downtown Train after a funfilled weekend celebrating my 39th birthday. The number 39 was in play throughout the workout. UFO pulled lots of PAX in, but 3 HIM showed up to help me wear off the birthday hangover.
FNGs: Nada
Warm Up: SSH x 39, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Moroccan Nightclubs
The Workout:
We moseyed over to the amphitheater for 3 rounds, 6 exercises, 13 reps to total 39 reps of each exercise.
Mixed up some of the ab work along the way to keep things fresh.
First round was Dips, Derkins, Step ups, high plank hold 13 count each PAX, BTTW 13 count each PAX, people’s chair 13 count each PAX.
Second round was Dips, Derkins, Step ups, chillcut plank hold 13 count, BTTW 13 count, people’s chair 13 count.
Third round was Dips, Derkins, Step ups, low slow flutter IC, BTTW 13 count, people’s chair 13 count.
We moseyed over to the rock pile for 3 rounds of exercises with rocks, added an exercise each round. Again 13 of each for a total of 39 was the magic number.
First round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras
Second round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats
Third round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats, bus drivers…to which there was much complaining.
Note: Wild Turkey also let out a thunderous bellow from his bowels during this set…poor Plunger was beside him and downwind…mentions of Bobby Boucher’s absence and possible Tex Mex #2 explosion explaining said absence…
Mosey back to flag
Mary: LBCs x39, American Hammer, Low Slow Flutter, Homer to Marge, Pickle Pounders, a little light stretching.
Announcements: Sign up to volunteer at NC Spring Classic at Bass Lake. See Slack or contact Abe for details.
T-Claps: Plunger for getting back out in the gloom!
Prayer: Davis (3-Alarm), my MIL going through radiation treatments for breast cancer.
YHC took us out.