FNGs: None
PAX: Bobby Dall, Maybelline, Nemo, Hasselhoff, Wild Turkey, Kosher
EC: Bobby Dall, Maybelline, Nemo, Wild Turkey
I arrived around 5:24 to find only one car in the lot. Hasselhoff stepped out, otherwise all quiet on the western front…
One by one the PAX started to roll in. Nemo emerged from the gloom from his EC, then Bobby Dall. A headlamp rounded the corner and out popped Wild Turkey right around 5:29. Then Maybelline came strolling in right at the 5:30 mark.
Time to get to work! YHC had decided ahead of time that we would keep things moving, but we would avoid THAT hill…
Warm Up: SSH x 25 IC, Good morning x10 IC, Imperial walkers x15 IC, Hillbillies x15 IC, Sir Fazio Arm Circles forward and backward x10 IC
The Workout:
PAX moseyed over to the bank parking lot and did a quick lap around it, stopping by the ATMs. YHC asked the PAX to partner up. Then the fun began:
Making deposits at the bank:
Thang 1: All PAX completed 10 merkins, 15 plank jacks IC, and 15 WW2 together. We then partnered up and ran in opposite directions around the bank. When PAX met up halfway around the building, we stopped and did 10 patty cake merkins. Completed the lap around the building, 10 more patty cake merkins.
Thang 2: Once PAX were back at the starting point, we did 10 wide grip merkins, 15 plank jacks IC, and 15 LBCs IC. Another lap around the bank with 10 patty cake merkins on each side of the bank.
Thang 3: One more round of fun around the bank. PAX completed 10 diamond merkins, 15 plank jacks, and 15 LSF. One more lap around the bank with 10 patty cake merkins on each side.
Riding the rail:
We then moseyed behind the shopping center down to the rail next to Jiffy Lube. We completed 3 rounds of work there with a mosey around the building in between each round.
Round 1: Dips x20, Derkins x10, Erkins x 15
Round 2: Repeato round 1
Round 3: Gave our arms a break. Bulgarian Split Squats x 15 on each side, Prisoner Squat x 15, Monkey Humpers x 15
Rocking it out:
We moseyed back around the building to the rock pile. YHC asked each PAX to grab 2 rocks, then we went over near the wall for the following with the rocks
Round 1: Wonderbras x 15 IC, Shoulder press x 10 IC, Tricep extension x 10 IC. Drop rocks, over to the wall for BTTW and People’s chair x 10 count from each PAX.
Round 2: Curls for the girls x 15IC, Ruh rows x 10 IC, Skullcrushers x 10 IC. Drop rocks, back to the wall for People’s chair and BTTW – again 10 count from each PAX. YHC mentioned doing it backwards and Maybelline proceeded to do some questionable things to that wall….
YHC instructed PAX to return the rocks, then moseyed back over to the parking lot in front of Pet Mania.
Suicides – are we done yet?
YHC lined up the PAX and instructed them to sprint down to a black truck that was a few curb stops down. We’d do exercises at one end, then sprint back, where we’d complete more exercises. We did 3 rounds of this:
Round 1: Sprint down, 10 merkins, sprint back, 10 star jumps
Round 2: Sprint down, 10 squats, sprint back, 10 WW1
Round 3: Sprint down, 10 merkins again (I think?), sprint back, 10 breakdancers with Hoff on the count
Wild Turkey mentioned that this must have been a Woody inspired Q. YHC was happy as I knew I’d have made my co-site Q proud, even if he was down with the warden at Prison Yard this AM…
Mary: Just the tip for Mary and we ran out of time. Homer to Marge x 15 IC. Have a nice day…
Announcements: 3 Alarm 1st and 2nd F tonight, Holly Fest, Warbucks driving meal box collections for HS Food Cupboard – get on this if you haven’t already. See Slack for more details.
T-Claps (Recognition): T-Claps to Bobby Dall, Maybelline, Nemo, and Wild Turkey for getting in some EC.
Prayer: Unspoken, first responders and military. YHC took us out.
ChooChoo MuthaTruckaaaaaaaa!!!
/in AO Post, Downtown Train /QIC: CancunPAX: Bobby Boucher, Bondo, Cancun, Hasselhoff, Quiver, Warbucks
Downtown Train (where the ChooChoo never sleeps)
Had a really good group of guys the morning. Very proud of all the hard work that was put in. Got to meet @hasselhoff for the first time and nearly died from a toxic gas leak out of Bobby Boucher’s ass.
The most important thing I wanted to achieve from this workout was allowing time for proper CoT. I know that the workout is important but often times the CoT is neglected/shortened to just a quick count-off and prayer. CoT is vital and may be the only chance some guys get to really talk to one another if they aren’t able to make a 2nd F. So, I planned to start the workout immediately, warm up briefly, and work hard. Loved being encouraged by all of the guys hard work and accomplishments in the different things they were doing.
PAX: @Cancun @WarrenBrendle @Hasselhoff @Warbucks @BobbyBoucher @Quiver
FNGs: None
Warm Up: Mosey, side straddle hops, cobra, child pose.
The Workout: 20x 8 count Man-Makers, 20x 4 count Flutter Kicks, 20 Monkey Humpers, 20 second balls to the wall. Mosey’d around for a bit then rinsed and repeated.
Modified as needed. After the first round YHC changed up the Man-Makers to only be 10 oyo. Then we did 10 Merkins together.
Mary: Stretching hamstrings and lower back.
Announcements: HSHM coming up, Thanksgiving dinners for the food pantry, Veterans Day workout at Disney.
T-Claps (Recognition): Bobby Boucher (and all the other guys) for setting big goals for themselves and absolutely crushing them. Skidmark and McNugget for going for a long jog in NY. Warbucks for being awesome and organizing the Thanksgiving meals.
Prayer: Praise for Quiver and his M for celebrating 20 years married and celebrating the big 50 together. Also Quivers sister in-law. Hasselhoff friend having multiple health issues but hopefully is on the road to recovery and turning things around.
And Now a Word from Our Sponsors
/in Crazy Ivan /QIC: WarbucksPAX: Cancun, Dahmer, Money Pit, Warbucks
FNGs: Nope
Warm Up:
Bounce, sir fazio arm circles, overhead arm circles, spinal rotations, bow draw, daisy pickers
The Workout:
We did the tabata workout below while a 90’s mix with plenty of commercials kept us going.
3 rounds of 4 exercises 45 sec on /15 sec rest
Round 1
KB Hinge
Halo
KB Swings
Back lunge press
Round 2
Single leg deadlift
Thrusters
Renegade row
Side lunge press
Round 3
KB Windmill
Pistol Squat
Snatch burpees
KB Windshield wipers
Mary:
American hammers, pickle pounders
Announcements:
Thanksgiving boxes
T-Claps (Recognition):
PAX for pushing through all the Spotify ads.
Prayer:
Healthy kids and PAX, Harasti family
Feelin’ S.C.R.A.P.P.Y at TBD
/in AO Post, To Be Determined /QIC: UTIPAX: BonBon, Cancun, Florence Flojo, HazMat, Swisher Sweets, UTI, Wallaby
FNGs: BonBon – Came to us by way of HollyFest
Warm Up: 5 Burpees for the late guy, Fredrico – He announced himself with confidence, slotted right in, no questions asked
Windmills, Daisy Pickers, Fazio Arm Circles, Seal Claps, Overhead Claps, SSH
The Workout:
Inspired by this random article that hit my newsfeed….
https://lifehacker.com/12-bodyweight-exercises-that-will-actually-make-you-str-1847903062/slides/12
Mozy around the soccer fields – Sprint the length of the Ivan lot and continue Mozy to the shelter
Repeato 1x
Mary: One last lap/sprint around the soccer fields – this is when the mumblechatter uncovered that Fredrico was not an F3 name but an FNG name. OUR LATE GUY WAS AN FNG!? The disclaimer was provided as we made our way to COT which launched straight into naming.
Our FNG spoke of his athletics in his college years but how he favored the couch since his son came along. There was a consistent request for BonBon among the PAX (one in particular) and so he was named.
Announcements:
T-Claps (Recognition):
Prayer:
Mountain Jacks, Plank Merkins, Squat Jacks and the like…
/in AO Post, Purple Cobra /QIC: Full HousePAX: Full House, Maybelline, UTI, Wallaby
FNGs: none
Warm Up: mosey, GM’s, SSH IC, DPs IC, Sir Fazio forward/reverse, seal clap, overhead clap, LBCs
The Workout: 4 HIM set out to set up shop behind HT – UTI comments on how the workout isn’t planned…oh you just wait buddy. PAX gather for pyramid/stack em ups/whatever the hell you call them – 5 merkins at first stop, 10 plank jacks at next, 15 squats, 20 mountain climbers and 25 WWI’s at the last stop. The MPSMW is born…catchy name! Between each set, run back to the beginning for 5 start jumps, stopping on the way back to hit each exercise again. PAX thought it was funny that I kept screwing up the names of each exercise…YHC was up late and no coffee, so a bit off kilter. Regardless we pressed forward. After we decided to audible on the pyramid, we hit balls to the wall x 2 with people’s chair in between.
Mary: calf raises, homer to marge, low slow flutter, freddy mercury’s, up, out, together, down to round out with have a nice day to finish.
Announcements: Thanksgiving meal drive for HS food cupboard, HS half marathon
Prayer: UTI’s uncle in hospital with COVID – speedy recovery; injured PAX
“Why are we going over the cemetery?!”
/in Downtown Train /QIC: Bobby BoucherPAX: Bobby Boucher, Fanny Pack, Frisco, Nemo
FNGs: None
Warm Up: Fanny Pack & I did a 2 mile EC. Nemo ran a solo EC.
SSH, Good mornings, Frankensteins.
The Workout: 5 flights of stairs, 2 sets of incline pull ups & homer to marge.
Ran over to cemetery hill & did 5 hill repeats mixed in with various exercises.
Mary: Did just about everything.
Announcements: Frosty CSAUP, HS Half (see slack for more).
T-Claps (Recognition):
Prayer: Unspoken
11/01/2021
The Ultimate Mutiny
/in Mutiny /QIC: GumpPAX: abacus, Bobby Dall, Boy George, Breach, Cupid, DingDing, Fram, Gator Pit, Gump, Kubota, MadDog 2020, Mr. Terrific, Pikachu, Roaming Gnome, Sparky, UTI, Warbucks, Yogurt
18 PAX joined in for some wet frisbee Ultimate!
FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer
Sheepdog- 10/29/21; Tower of Terror
/in Sheepdog /QIC: ShredderPAX: Kitty Litter, Shredder
Two pax showed up to brave the Tower of Terror. Glad Kitty Litter showed up. I’m sure I would have been doomed on my own.
EC: Shredder
Warm Up:
The Workout:
we climbed the Tower of Terror floor by floor and faced whatever that floor had to offer.
Mary: Nope. Ran out of time.
Prayer: Marriages.
Dude Parked by the Track
/in Speed Racer /QIC: BerniePAX: Bernie, Bobby Boucher
Beautiful morning with perfect weather. I ran from home to Tiger Blood and arrived to see no one in the parking lot. Soon after I received a text from Bobby Boucher saying that he was parked at the track. So off I moseyed.
PAX: Bernie, Bobby Boucher
FNGs: Zilch
Warm Up:
The Workout:
Pretty straightforward. 5 x 5:00min intervals at threshold to long interval pace with 3:00 min walk/run recovery
Mary: No core. Stretching
Announcements:
T-Claps (Recognition):
Prayer:
Over the hill
/in AO Post, Purple Cobra /QIC: KosherPAX: Bobby Dall, Hasselhoff, Kosher, Maybelline, Nemo, Wild Turkey
FNGs: None
PAX: Bobby Dall, Maybelline, Nemo, Hasselhoff, Wild Turkey, Kosher
EC: Bobby Dall, Maybelline, Nemo, Wild Turkey
I arrived around 5:24 to find only one car in the lot. Hasselhoff stepped out, otherwise all quiet on the western front…
One by one the PAX started to roll in. Nemo emerged from the gloom from his EC, then Bobby Dall. A headlamp rounded the corner and out popped Wild Turkey right around 5:29. Then Maybelline came strolling in right at the 5:30 mark.
Time to get to work! YHC had decided ahead of time that we would keep things moving, but we would avoid THAT hill…
Warm Up: SSH x 25 IC, Good morning x10 IC, Imperial walkers x15 IC, Hillbillies x15 IC, Sir Fazio Arm Circles forward and backward x10 IC
The Workout:
PAX moseyed over to the bank parking lot and did a quick lap around it, stopping by the ATMs. YHC asked the PAX to partner up. Then the fun began:
Making deposits at the bank:
Thang 1: All PAX completed 10 merkins, 15 plank jacks IC, and 15 WW2 together. We then partnered up and ran in opposite directions around the bank. When PAX met up halfway around the building, we stopped and did 10 patty cake merkins. Completed the lap around the building, 10 more patty cake merkins.
Thang 2: Once PAX were back at the starting point, we did 10 wide grip merkins, 15 plank jacks IC, and 15 LBCs IC. Another lap around the bank with 10 patty cake merkins on each side of the bank.
Thang 3: One more round of fun around the bank. PAX completed 10 diamond merkins, 15 plank jacks, and 15 LSF. One more lap around the bank with 10 patty cake merkins on each side.
Riding the rail:
We then moseyed behind the shopping center down to the rail next to Jiffy Lube. We completed 3 rounds of work there with a mosey around the building in between each round.
Round 1: Dips x20, Derkins x10, Erkins x 15
Round 2: Repeato round 1
Round 3: Gave our arms a break. Bulgarian Split Squats x 15 on each side, Prisoner Squat x 15, Monkey Humpers x 15
Rocking it out:
We moseyed back around the building to the rock pile. YHC asked each PAX to grab 2 rocks, then we went over near the wall for the following with the rocks
Round 1: Wonderbras x 15 IC, Shoulder press x 10 IC, Tricep extension x 10 IC. Drop rocks, over to the wall for BTTW and People’s chair x 10 count from each PAX.
Round 2: Curls for the girls x 15IC, Ruh rows x 10 IC, Skullcrushers x 10 IC. Drop rocks, back to the wall for People’s chair and BTTW – again 10 count from each PAX. YHC mentioned doing it backwards and Maybelline proceeded to do some questionable things to that wall….
YHC instructed PAX to return the rocks, then moseyed back over to the parking lot in front of Pet Mania.
Suicides – are we done yet?
YHC lined up the PAX and instructed them to sprint down to a black truck that was a few curb stops down. We’d do exercises at one end, then sprint back, where we’d complete more exercises. We did 3 rounds of this:
Round 1: Sprint down, 10 merkins, sprint back, 10 star jumps
Round 2: Sprint down, 10 squats, sprint back, 10 WW1
Round 3: Sprint down, 10 merkins again (I think?), sprint back, 10 breakdancers with Hoff on the count
Wild Turkey mentioned that this must have been a Woody inspired Q. YHC was happy as I knew I’d have made my co-site Q proud, even if he was down with the warden at Prison Yard this AM…
Mary: Just the tip for Mary and we ran out of time. Homer to Marge x 15 IC. Have a nice day…
Announcements: 3 Alarm 1st and 2nd F tonight, Holly Fest, Warbucks driving meal box collections for HS Food Cupboard – get on this if you haven’t already. See Slack for more details.
T-Claps (Recognition): T-Claps to Bobby Dall, Maybelline, Nemo, and Wild Turkey for getting in some EC.
Prayer: Unspoken, first responders and military. YHC took us out.
EMOM (not eMom)
/in AO Post, Downtown Train /QIC: AbePAX: Abe, Stubs, Warbucks
FNGs: none
The Workout: YHC likes to try new things every once in a while. While researching exercises to try, I came across the EMOM concept. EMOM stands for Every Minute On the Minute. (Not to be confused with an eMom, or a mom you meet through online dating. Thanks for explaining Woody, the slide show was a bit much.) So you perform an exercise for, say, 20 reps. If you finish in a minute, you recover for the remainder of the time. I picked an upper body exercise, a lower body exercise and a conditioning exercise. Here’s how it went down (exercises 1 and 2 done with a rock):
Warm Up: Quick jog around the Block™. Circled up for SSH x15, Good Mornings x10, Imperial Walkers x10, Hillbillies x10, Sir Fazio Arm Circles x10F / x10B, Seal Claps x10, Overhead Claps x10.
Thing 1
Exercise 1: overhead press x20
Exercise 2: reverse lunge x15
Exercise 3: mountain climbers for 1 minute
Rest for 30 seconds.
Repeat for a total of 4 rounds.
Quick mosey around the library.
Thing 2
Exercise 1: curls x20
Exercise 2: squats x15
Exercise 3: SSH for 1 minute
Rest for 30 seconds.
Repeat for a total of 4 rounds.
We were running short on time but completed all 8 rounds. Returned rocks and headed back for Mary.
Mary: LBC x10 was all we had time for.
Announcements: Holly Springs Food Cupboard (great work all you HIM who are donating), Holly Fest booth (see slack to sign up for a spot)
T-Claps (Recognition): Stubs for continuing to beat the fartsack as he makes F3 a habit, Warbucks for being Warbucks.
Prayer: Praise for Stubs’s clear MRI, YHC’s MIL