Hopping on the Train for the First Time

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Had 4 at Downtown Train for some 4 corners.

FNGs: None
Warm Up: Moseyed down to pool area for 10 burpees OYO, 10 merkins, 50 lbcs in cadence, windmills, SSH x 40 in cadence, daisey pickers
The Workout: Moseyed to rock pile for start of 4 corners. Exercises in 4 corners includes:

Monkey jumpers, squats, people’s chair, merkins, burpees, lunges, Jack Webb’s, curls, chest press, trip extensions, lbcs, dying cock roaches, bear crawl, shoulder press, heel taps

Mary: No time
Announcements: See Facebook and Slack
T-Claps (Recognition): 3 Downtown Train rookies.
Prayer: Unspoken

Baker’s Dozen at a Respectful Downtown Train

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FNGs: None. welcome back kotter – KOSHER!  Great to have you back in the gloom
Warm Up:  Circled up after a bunch of PAX ran 2 miles EC in the rain.  Thanks for picking up the six men.  Began with 20 SSH, daisy pickers, sir fazio (F/R), seal claps, overhead claps, Don Quixote, and Imperial Walkers.  Gave PAX an overview of the workout and we were off to library hill, not the parking garage.
The Workout:  Ran down library hill.  SAFETY Point:  only one PAX had a head lamp.  Completely poor leadership on YHC.  Thank you Lipsync for lighting the way.  Stopped at the stop sign/fire hydrant and cranked out 10 squats.  Proceeded down the road until we reached the cross walk.  5 burpees OYO.  Mumble chatter had continued from the warm-up….something about would this be a running boot camp?  From Dauber?  PPPLEASE!   Back to the fire hydrant for 10 merkins. What goes down must come up?  Heading back up library hill. At the top, conducted 10 star jumps.  Off to the rock pile.  Asked PAX to get a medium rock.  Size does matter.  11/13 rocks were fine.  Other two…I think they were replaced for bigger ones.  Lined up near sidewalk until a car was spotted and we moved again on to the sidewalk.  Once again, better leadership was needed by me.  We did A LOT of exercises with the rocks in cadence mostly.  Exercises included, curls for the girls, tricep extensions, slap rock, toe taps, rut-rows, wonder bras, upright rows, squats, overhead press, ground pounders, bus drivers, etc.  From our six, more rock exercises including nipplers, straight arm curl, 6 inches with rock above chest, box cutters, etc.  Returned the rocks.  Thanks again to Lipsync for lighting our way.  Off to the amphitheater wall by library.  All PAX participated in 10 count BTTW or people’s chair rotating between the two exercises.  Running out of time head to flag for Mary.
Mary:  American hammers, box cutters, protractors (some trouble with math due to Dauber’s public education), H2M, six inches, etc.  Finished with some yoga including DD, chair, pigeon…
Announcements:  Build a bed; Run for HSPD/officer in need; see Slack/FB.
T-Claps (Recognition):  Fundraising for Brandon Rizzuti (and his mom) for the purchase of a new chair and local company gift cards! T-claps to those who organized (Lipsync) and everyone who donated bottles and all PAX who purchased raffle tickets.  Good luck everyone.
Prayer:  Thank you Norm for leading us out in prayer today.  Prayers for India, injured PAX – including PAX who was in a bike accident, Deuce’s surgery, first responders, for our country, Unspoken….

Finished with the Pledge of Allegiance to the flag.  I saw this at AGS by Full House.  I love this idea.  Encourage other Qs to incorporate in their workouts.

Honored to lead!

Thank you to Quiver for asking PAX with RESPECT to lead DT in the month of May.

18 STRONG at The TRAIN!!

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FNG: Nope

Warm-Up: Good Mornings 15 IC, Side Straddle Hop 30 IC, 5 Burpees OYO, Fazio Arm Circles 10 IC forward & back, Seal Claps, Overhead Claps 15 IC

Workout: Split into 2 groups and Indian Run to Parking Garage and completed a lap around lower level. Split Group 1 & 2 on each side of parking spots. Each PAX was instructed to get on a white line. Started with 1 Merkin on white line and slide over to next space for 2, back to the left for 1, then back right for 3 until we reached 5.

Next was a bad idea Bearcrawl Burpee Indian Run. The Pax in rear had to pass everyone until they got to the front where they completed a Burpee. We did this until we ran out of real estate in parking lot.

Stayed in 2 groups, Group 1 ran the stairs to the top for 5 burpees while group 2 was doing AMRAP big boy sit ups. Repeated 3 times except changed top floor to Merkins and bottom floor to squats.

Then we got out of the stifling parking garage and went to the top floor.  Guantanamo’s 2 rounds and then we split up in groups again. Opposite ends of parking garage PAX was instructed to 30 IC Crab Jacks while the other PAX 30 IC Lunges. Moseyed and swapped ends. Repeated except not IC. Ikachu

Moseyed back to humidity and pollen infested parking garage. We then BTW and peoples chair with each PAX counting to 10 except last round of 20 IC.

Fellowshipped run to parking lot.

Mary: Low-slow-flutter, downward dog, various stretches, superman, Have a Nice Day

Announcements: See Slack

T-Claps: All who EC’ed, to many to name.

Prayers: Quivers Co-workers, Fonzie mother-in-law awaiting on Good News hopefully, Pikachu and his wife trying to have a baby.

 

Honor to Lead Gents!!

The Train was Rockin’

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8 PAX took a ride on the Downtown Train to rock pile. Lots of hard work put and good mumblechatter out this morning.

FNGs: nope

Warm Up:
Mosey to rock pile. YHC told PAX to grab a medium size rock. This is obviously up to interpretation after seeing Cancun’s choice.

Cusack to behind library

Warmup exercise of: SSH, windmill, imperial walkers, hillbillies, moroccan night club, seal claps, overhead claps

The Workout:
Tabata time: 3 rounds of 1 minutes exercise with 10 seconds rest
Upper body: curls, rut rows, overhead press

To break up the tabata, PAX slid their rock and bear crawl to rock across parking lot. Cusack back.

Lower body: squats, ground pounder, lunges

Mary:
Tabata continues: 1 minutes exercise with rocks with 10 seconds rest of:
-ww2, boat canoes, American hammers – bad choices, so we modified
-ww2, dying cockroach, homer to marge (rock humpers?)
-ww2 – Q called it at this point due to time and we returned our rocks and back to the flag for COT.

Announcements:
Respect month in May at DTT
JOCOGA CSAUP – sign up

T-Claps (Recognition):
Hasselhoff for making his F3 comeback
Cancun for showing off his huge rock.

Prayer:
Brexit surgery tomorrow
Praise for Crimson cancer test results

Bombtastic time at Downtown Train

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Saw no one had signed up for the Q at DT for today, so I figured I would handle it this week, clown-car’d with Bobby Boucher, when we arrived saw the Bondo was already there, Cancun and pumpkin spice pulled in shortly after.

FNGs: None

Took a short Job around the circle and headed for the parking deck for the warm-up.
Warm Up: SSH, Sir Fazio (or sun gods)F/R, Imperial Walkers, Spinal Twists, Good Mornings
The Workout:
          Thang 1: Stayed in the parking deck and partnered up for a set of B.O.M.B.S  50 Big Boy Situps, 100 Overhead claps, 150 Merkins, 200 lBc’s 250 Ssquats.
         Thang 2: 2 sets if 7’s across the parking deck, star jumps and monkey humpers then,  Moroccan Night Clubs and Lunges

Finished up and head back to the flag for Mary
Mary: Modified onit 6mins abs 10-sec plank, 10-sec knees to elbows, 20-sec mountain climbers, 20-sec situps, 20-sec Freddy Mercury, 20-secs American Hammer
Announcements: Downtown Train April neighborhood challenge, Ted Talk Tuesday the 16th.
T-Claps (Recognition): Cancun still going strong after a month (or so) of posting.
COT: 5 – 1 Respect, 4 mehs.
Prayer: YHC Wife as she deals with auto-immune issues, Petsounds (carpex) recovery from stitches, Praises for Pumpkins Spices Mentors good news, all of our front line workers.

 

Not sure this was a great idea.

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7 Pax @ Downtown Train for a 100 burpee, full body beat down. Nice surprise when I got out of my car to see my neighbor…Cancun. Glad you found F3 and keep up the strong work. Also nice to see Warbucks back at it. Plus a rare visit to DT by Full House and UTI.

FNGs:

Warm Up: Slaughter starter (30 burpees)

The Workout: Grabbed some rocks and headed to library parking lot.

Round 1: Curls for the girls, shoulder press, tri cep extensions (3 sets X 15, 20, 25 each in cadence)

10 burpees

Round 2: Chest press, skull crushers (3 sets each X 10, 15, 20 IC)

10 Burpees

Round 3: Squats, lunges (3 sets each X 15, 20, 25 IC)

10 Burpees

50 LBCs in Cadence

10 Burpees

Round 4: Curls for the girls, shoulder press, tricep extensions (2 sets each X 10, 15 IC)

10 burpees

Round 5: Chest press, skull crushers (2 sets each X 10, 15 IC)

10 Burpees

Round 6: Squats, lunges (2 sets each X 15, 20 IC)

Returned rocks

Mary: 10 burpees

Announcements: Quiver 50th coming up. Going to have Respect Month @ DT. Details to ce soon.
T-Claps (Recognition): All Pax for the hard work this morning. That was a tough workout.

Prayer: 1 minute of silence

Rocks x50000

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FNGs: none
Warm Up: Moseyed over to the rock pile for our rocks, then met up behind the library for:
SSH x20, Windmill x10, Good mornings x10, Fozio Arm Circles x10 forward / x10 backward, Seal Claps x10, Overhead Claps x10, Maracan Night Clubs x10
The Workout: YHC is still nursing his Achilles, so we didn’t travel much. We started out on one side of the half-circle with the following:
– Curls for the Girls x30
– Triceps x30
– Ground Pounders x30
John Cusacked our rock to the other side of the half-circle.
– Ruh Roh’s x30
– Overhead Press x30
– Tempo Squat x30.
Lunge-walked back to start.
Did a second round, decreasing the reps to 20. Then one last round with reps at 10. Returned our rock and moseyed back to start for Mary.
Mary: Went with Popcorn Mary. I like Popcorn Mary because it gives everyone a chance to lead some. It also gives Q a break from having to think of exercises.
Low Slow Flutter x15, Pickle Pounders x20, Heel Taps x15, Freddie Mercuries x15 and finished with Fox Holes (push up, roll over to sit up, back to push up, repeat) xlost count. We were thoroughly soaked at this point.
Announcements: TEDTalk at 8pm tomorrow (2/16).
T-Claps (Recognition): Warbucks for getting back out in the gloom. Good to have you back!
Prayer: Praises for those recovering from Covid as well as prayers for those still going through it.

Come on ride that train…

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Picked up Bobby Boucher a little early this morning so we could do some EC Kettlebell work for the monthly challenge, saw Fanny Pack leaving on his EC run as well pulled in. Cowboy Joined us to make it an even 4.

FNGs: none
EC: Bobby Boucher, Quiver (Monthy Challange) Fanny Pack (Run)

Warm-Up: Abe Vgota,  Seal Jacks, SirFazio F/B, Imperial Walkers, Hillbilly’s, Good Mornings

Mosey to the parking deck to start the workout
The Workout:
Thang 1: 50 Big Boy situps, 100 Overhead Claps, 150 Merkins, 200 lBc,  250 Squats
Thang 2: 10 L/R Step-ups, 15 Dips, 20 Erkins then Repeat
Mary: Popcorn Mary with the Pax, Freddy Mercurys, Low Slow Flutter, Pickle Pounders, Homer to Marge, Box Cutters, 1 leg Squats with leg extensions.

COT: 4 Meh
Announcements: First F meeting tonight on Zoom,  F3 option coming soon with first aid kits.
T-Claps (Recognition): Nemo and Coal Ash on being Site Q’s since the founding of DT, great work guys.
Prayer: Fanny Packs M, Fireman, Police, Paramedics, Hospital Workers and Grocery Workers, Prayer for continued peace as we move forward as a country.
NMS: It was great to be back out there, it has been 10 days since my last work out due to a slight injury and then some significant sleep issues. Hopefully, that is behind me. Next week is the 2 year anniversary of Downtown Trains founding, and I am honored to be Site Q now with Bobby Boucher.

Four(ty-Four) Strong

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Four showed up at Downtown Train for YHCs early birthday Q as well as last as Co-Site Q.  The theme for the beatdown was the number 44.

FNGs: Nope
Warm Up: Lap around library and to the parking deck; 10 burpees OYO; frankensteins; daisy pickers; SSH (44 in cadence)
The Workout: 4 Corners of the parking garage (run the long stretches, bear crawl south end, crawl bear southern end)

Exercises:

Corner 1: 10 burpees; 10 burpees; 10 burpees; 4 burpees

Corner 2: Monkey Humpers (44 in cadence); Lunges (44 in cadence); Squats (44 in cadence)

Corner 3: Dora (100 SSH, 200 squats, 300 LBCs; second partner climbed stairs); 44 second plank hold; American hammers (44 in cadence)

Corner 4: Peoples chair (44 seconds regular, 44 seconds arms straight out; 44 seconds arms above head); balls to the wall (44 second count); Peoples chair (44 seconds regular, 44 seconds arms straight out; 44 seconds arms above head)

Mary: None
Announcements: Last week of monthly challenge
T-Claps (Recognition): Nemo, Fanny Pack, and Dawgpound for coming out on my birthday
Prayer: Fanny Pack’s M

This Train is Leaving the Station

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After 2 years as site Q at this AO, today was my final time leading the DT. I was out on solo EC and wondering if anyone would show. DT has had many times as a 1 or 2 person AO. Was pleased to see Buford and Tush at the ready. I explained the plan and asked if they wanted to audible – never bad to take requests when the group is small – but they were down for the challenge. Some solid chatter throughout – catching up on how the 12 Oaks workouts have been going (sounds strong by the way) and learning more of the adventures of John (talk to him, he has some cool stories to share).

FNGs: nope
Warm Up: standard loop jog, stretches back by flag in lot, arms/shoulders/legs after a mosey to top of Library Hill
The Workout: Started with hill repeats and did 5x on Library Hill, catching our breath between sets with SSH. Headed over to the deck and did a build set coming off the wall. Added an exercise each time and did tempo squats between each set (BTTW, plank, shoulder taps, plank, merkins, plank, bear crawl).
Mary: Headed back to flag and with time limited we did LBCs IC50
Announcements: Changes to Wrightsville, 3rd F and 1st F leadership engagement
T-Claps (Recognition): Buford for being a regular at DT the past 2 years and Tush for a strong start the past few weeks with F3
Prayer: Those being impacted directly by COVID dealing with quarantine, for some focus today on being a leader in the community to promote diversity and inclusion on MLK Day, for the nation as we start a week that will bring transition. We closed it out with a silent 30 count