FNGs: Lawn Dart
Warm Up: SSX x29, Good Morning x10, IW x10
The Workout: Crossway out and back
Mary: She didn’t show again!
Announcements: Holly Springs Food Cupboard work on 10/10. More to come soon. Marathon Madness starting up again for a group committed to Wrightsville next Spring.
T-Claps (Recognition): Mulch.
Prayer: Moby’s father passing, PAX welcoming new additions to the family
It was great to catch up with so many Pax I haven’t seen in a while. There was some uncertainty about the amount of Pax that would show based on previous numbers so I was quite surprised when the amount of cars in lot kept getting bigger. We even managed to get Lipstick out of his holiday slumber over on Melody Lane. My legs were sore this morning so the amount of running and leg work would be minimal which is bad news for shoulders and arms.
EC: Fanny Pack, Skidmark
FNGs: One today thanks to some quality EH Wednesday by Dovetail, Shamwow (who whipped out is goldendoodle), and Skidmark. Plus who doesn’t love a free workout. Welcome Boo-Boo
Warm Up: IW x 10, Hillbillies x 10, Fozio Arm Circles x 10 F/R, SSH x 49 in cadence. Don’t ask.
The Workout: I made sure bring out my some of my favorites this morning. Jack Webbs and Burpees. Oh ya there was an abbreviated merkin clock in there too.
Mosey to the rock pile and the Pax were instructed to grab a rock they could lift over their head about 300 times. We were going to preform these in the grass but a majority of Pax started to mosey into the parking lot so I figured why not. Knee pads were required for some.
Jack Webbs at 1:3 Merkin:shoulder press up to 10 merkin:30 should press
Jacob’s Ladder 1(1 rep up to 7) with burpee rock jumps. So a burpee and when you come up you grab your rock and press it over your head. A variation of mosey to one end of parking lot and back between sets.
Back to Jack Webb’s because of course we have to come back down. Start with 9 merkins:27 shoulder press and work back to 1:3. I think at this time Mary was requested. Apparently they have never seen how I do Mary.
Finish with 8 and 9 Burpee rock jumps.
Return rock
Mary: We arrived at the tennis courts at 0606. Plank hold with a variation of exercises until 0615. Exercises included Mountain Climbers, Plank Jacks, Peter Parkers, Side Crunches, and a merkin clock at 12, 9, 6, and 3. Quizzed Pax during plank hold on the 5 core principles and the mission of F3 (Fanny Pack led the charge).
Announcements: No mulch, Look for TED talk this week
T-Claps (Recognition):
Prayer: Nemo and his family, Dovetail moving to Arizona, Members of the community battling depression, anxiety, and deteriorating mental health.
FNGs:None
Warm Up:OYO arm stretches SSH, etc
The Workout:
1 Round For Time
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Nice work everyone, way to push through and pick up the six
Mary:None
Announcements:
T-Claps (Recognition):
Prayer:Fumunga wife and baby, fumunga neighbor, my uncles cancer, firefighters and first responders down south
EC: Shredder & Sparky (FNG)
PAX: Shredder, Sparky, Norm, Dovetail, Martini
FNGs: Sparky (Electrical/AV Work)
Warm Up: Laparound the parking lot. SSH, Arm Circles, Good Mornings, Windmills, Daisy Pickers, Imperial Walkers, Hillbillies, Franketeins
The Workout: Lined up with “side by side” with adequate space/social distance between PAX. First PAX in line called an ab exercise to be performed. Continued down the line with each PAX calling an ab exercise to complete 1 set. Set 2 went the oposite direction. Continued for 5 sets. Between each set, PAX performed an exercise called out by Q. Merkins, Burpees, People’s Chair, Dips.
Combatives with Master Shredder – kicking and striking
Mary: Not Today – we got enough core during the workout
Announcements: Mulch
T-Claps (Recognition): Sparky for getting in the EC before his first workout
Prayer: Contrinuing situation in our country
Thing of someone you haven’t seen or heard from in a while . . . Reach Out!
Honored to Lead
EC: Norm & Gamecock got it Done!
PAX: Norm, Gamecock, Finkle, Buttermilk, Bebop, Martini
FNGs: Not Today
Warm Up: Mosey over to FV Middle School – SSH, Good Morning, Daisy Picker, Sir Fozie Arm Circles, Imperial Walkers, Hillbillies, Frankenstines
The Workout: PAX paired off for a little Dora modification. 100 merkins, 200 LBC’s, 300 Squats. PAX 1 began the exercise while PAX 2 bearcrawled or lunged (PAX choice) up the steps and ramp. Once back to the starting position, flip flop until all exercises were complete.
Once Dora was complete, moved to fun on the steps. PAX split into groups of 3. Group one took off bearcrawling to the stairs. Once there they went up the stairs doing a erkin at each step. At the middle landing they bearcrawled to the second set of steps where they continued climbing with erkins. The second set of PAX performed LBC’s. Flip Flop for 4 rounds.
Moving from the stairs to the knee wall. Dips x 15, Bobby Hurley x 15, Dips x 10, Bobby Hurley x 10, Dips x 5, Bobby Hurley x 5, Dips x 10, Bobby Hurley x 10, Dips x 15, Bobby Hurley x 15
Mary: No time. Took care of during the workout
Announcements: Buttermilk has a mens group that meets at 9:00 am on Saturdays. Anyone is welcome. Get with Him.
T-Claps (Recognition): Great Work Guys!
Prayer: Finkle starts his new job tomorrow. Gamecock’s wife just enter the 3rd trimester.
Honored to Lead!
FNGs:none
Warm Up: 4 for EC Fram,Fumunga,Norm,LED
Took a little jog and then did Good mornings, daisy pickers, windmills, and Fazio arm circles
The Workout: Grabbed a rock for our art work and headed to soccer field. Performed 2 minute intervals of 15 exercises to create a masterpiece not pretty but original.
SSH x 4
bent over rows
curls for the girls
tricep extension
alternating lunges
prison squats
catalina wine makers
speed skaters ( or bobo something)
merkins
plank hold x 2
deadlifts
Mary: 20 count IC LSF,Hello Dolly, boat canoes
Announcements:mulch is complete, iron pax Wednesday.
T-Claps (Recognition):
Prayer:my uncle and pancreatic cancer, fumunga and wife during pregnancy
Wow!!! What a day! A couple of misses at the Fitness test. I went to bed and there was one more HC then when I woke up. Red must have taken a mental health day and went scuba diving somewhere. Dumbo was fighting the jambalaya early in the morning. Pablo overslept. Emeril kept Midgets bottle and we all got to drink it at Panera Bread.
Congratulation Katniss and Snap for posting at all four fitness tests. The following improvements were made.
Skidmark increased his score from 3.47 to 4.5. I believe though he had breathtaker on the first time.
Snap went up from his last time. 3.79 to 4.16
Dawgpound went up from 3.05 to 3.37
Great first time scores for the following:
Goldilocks: 3.26
Hardy: 3.68
Emeril: 3.89
Pikachu: 4.79
Pikachu set a new record at the fitness test.
Emeril has the record for the Fritter Goobers. If only Pablo posted.
Next Fitness test 12/14/2020
EC: Emeril, Pikachu, Skidmark, Cowboy
FNGs: Nope. It would have been a good one for an FNG
Warm Up:
Quick lap to show the guys what the lap for the test would be.
Circle Up:
30 Side Straddle Hops
10 Hillbillies
10 Imperial Marches
10 Spinal Twist
The Workout:
30 Minutes of Fitness Test
Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.
15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap
1 Lap will be around 2 parking medians. We left the basketball court and made a left.
Then down past the cars and made a right. Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.
Results: https://docs.google.com/spreadsheets/d/1KoJ6tCaTCUZzADBkf3LInmA1C1272m2kgDKYTh2CCTM/edit?usp=sharing
Mary:
Several stretches were done
Announcements:
Mulch is done!!!!!!!!
T-Claps (Recognition):
All men completing the fitness challenge
Pikachu for hitting 2,000 miles for the year. A goal for Emeril next year.
Prayer:
With many PAX recovering from BRR, YHC pre-blasted a 3 mile option. Dumbo reached out to me and said he and Dawg had a 5 mile route ready as well. We always aim to please at the John so come on with it.
FNGs: None
Warm Up: 10x SSH, 10X Imperial Walkers, 10x Hillbillies IC
The Workout:
3 Mile Route:
5 Mile Route:
Mary: MIA
Announcements: Mulch project at Bass Lake, WebEx to start 5 mile EC option on Wednesday to give PAX a 10 mile option during the week. Stay tuned for more information.
T-Claps (Recognition):
Prayer: Unspoken, Man who died from carjacking, Roger Roger’s family, Crablegs, hurricane victims, those dealing with Covid-19
Dumbo took us out.
The planned route was 6.5 miles and my weekly intention is to always finish the AGS workout at 7am. Cupid and I were in no rush during our run nor did we pay attention to the time until we finished back at the Womble parking lot. It wasn’t 6:59am. It wasn’t 7:01am. It was exactly 7am and I immediately said “We couldn’t have timed that one better.”
FNGs:
None
Warm Up:
10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 10x Good Mornings
The Workout:
6.5mile run: exit Womble through the baseball fields, L on Grigsby, L on Blooming Meadows Rd, R on Mizelle Meadow Ct, R on Stinson, L on Bass Lake, L on Holly Springs Rd, R on Main St, L on Oakhall (entrance across from Crossway Ln), R on Stonehedge Ct, R on Tullich Way, L on Holly Springs Rd, crossover Main St intersection, R on Raleigh St, L on Grigsby, L on Stinson back to Womble which included a loop around the entire park.
Announcements:
Bass Lake Trail mulching project is complete.
Fumunga and his wife are pregnant (congratulations)!
Prayer:
Skidmark’s dog recovering from a neighborhood dog attack
Thankful for the safe return and a quick recovery of all the BRR participants.
FNGs: none
Warm-Up: SSH x 15, Hillbillies x 10, Imperial Walkers x 10, Good Mornings x 10
The Workout: Part of legendary fitness guru Jack LaLanne’s exercise routine was to use lighter weights but work until muscle fatigue. Science has since shown this to be a potentially more effective way to build muscle. Today’s workout goal was to get a taste of that methodology.
After the warm-up, we started a jog towards the baseball fields. We would make our way around, stopping every once in a while to do some exercises.
– Shoulder taps, in cadence (forgot the final number)
– Negative pull-ups x10
– Prisoner Squat, in cadence x50
– Murkins x10 followed by Durkins x10
– Balls-t0-the-wall 10 count x3
– Side lunges, in cadence x15
Made a stop at the rock pile for some high rep rock work:
– Curls for the girls, in cadence x50
– Triceps, in cadence x50
– Ground Pounders, in cadence x50
– Chest Press, in cadence x50
– Ruh Rohs, in cadence x50
Mosied over to the picnic tables for some Urkins, Durkins and Dips, x10 each. Then People’s Chair, 10 count x3.
Continued mosey, picking up another round of Prisoner Squats, Murkins, Prisoner Squats, Murkins while jogging down the length of the soccer field and back (YHC was trying to run out the clock). Back up to the concession stand for some more side lunges and then back home for Mary.
Mary: Two rounds of popcorn Mary.
Announcements: mulching (as of 9/19, complete!)
T-Claps (Recognition): Forceps and Oboe for showing up on a dreary, wet morning.
Prayer: Forceps for closure
Moleskin: As I mentioned before, I got the inspiration for this morning’s workout from Jack LaLanne. At age 70, he towed 70 rowboats for one mile! Really an inspiration for everyone. If you take care of yourself, exercise and eat right, you can maintain an active life into your later years. Here’s a quote from him:
“I know so many people in their 80s who have Alzheimer’s or are in a wheelchair or whatever. And I say to myself ‘I don’t want to live like that. I don’t want to be a burden on my family. I need to live life. And I’d hate dying; it would ruin my image.'”