Were You Guys Holding it for Me?

/in /by

Four PAX converged at Ground Pounder to see what YHC was cooking up. Pre-Blast offered up a nice cool down for those who where doubling down from U-Turn. Arrived a little early to find Fanny Pack and Pikachu in the Jones lot. Planted the flag and continued with some mumblechatter before seeing DOA emerge from the woods. About 2 minutes before lift off, Boy George pulled into the lot. He asked if I was Q and then indicated he was getting some miles. Wasn’t sure how to take that, but was clear he was running to get some extra mileage and was gonna skip whatever YHC had planned with rocks this morning.

Ground Pounder is typically a low- no running workout, but Fanny had skipped U-Turn this morning, Pikachu was fresh off of U-Turn, and DOA came running from the woods already, so we took off from the lot to the buses in front of the school. Took a little side detour through the grass up the hill. Pikachu complained a bit about his white shoes and the wet grass, but it lightened once we circled up for the following:

Warm Up: SSH X20, Imperial Walkers X10, Hillbillies X10, Fazios X10 F\B, Seal Claps X10, Overhead claps X10, Chinooks X10, Prisoner Squats X10. Finished those up and took the long way back (for Pikachu and his shoes) to the lot via Holly Springs Road and Right onto School Days Ln.

The Workout:

Instructed everyone to grab a rock. It would be their rock, no switching, and one that would be good for curling and extending. Before we started with curls and extensions, had PAX put the rocks down to perform some uneven Merkins on rock

Merkins-Right hand on Rock X10

Merkins-Left hand on the Rock X10

Curls X10-3 sets- Bottom to Middle, Top to Middle, Bottom to Top

Tricep Extensions X 20

Place Rocks down out of the drive path and a quick mosey behind the bathrooms for some B2W’s- with each PAX giving a 10 count in varying cadence. Felt like a minute, may have been longer with Pikachu’s Mississippi count. Recover with some Peoples Chair with Overhead Claps in cadence X10.

Back to B2W’s for one more set with YHC giving a 20 sec Cadence Count. Recover with more Overhead Peoples Chair X10 IC

Back the the Rocks

For those who haven’t been to Wescott BlackOps yet, we’ve seen a lot of great Q’s coming out of there since the beginning. Pablo gave an outstanding routine this past Friday with cinder blocks, so I figured I’d pay homage to a guy who knows how to deliver a quality beat down, while giving PAX a taste of what goes down in Wescott during these Friday AO’s.

Progressive Exercises (Rock included) with a 40 yard dash back and forth in between.

Set 1- Rut Rohs X10

Set 2- Rut Rohs X10, Overhead presses X10

Set 3- Rut Rohs X10, Overhead presses X10, Squats X10

Set 4- Rut Rohs X10, Overhead presses X10, Squats X10, Derkins X10 (with feet on Rocks)

Set 5- Rut Rohs X10, Overhead presses X10, Squats X10, Derkins X10, Chest Presses X10

In between Sets 1 and 2, lots of mini vans came rolling through, some with passengers others with solo drivers. With PAX on both sides of driveway, YHC called for some overhead holds as the cars rolled in, not to interrupt traffic flow but also not to stop the burn we had going. One nice lady even rolled down her window to ask if we were holding it just for her. Later discovered that there is an all female workout (non-FIA) that appears to be starting at 7:45 on Saturdays. Maybe we’ll see Cupid out at GroundPounder more often.

Dropped off the rocks back to the pile and did a nice cool down behind the bathroom shelter again. Same format as the last one.

Next had PAX find some nice handheld rocks for our next set of exercises. One rock for each hand similar in size.

Jack Webb Crawls in 1:3 ratio. Merkins\Air Presses (with Rock) with a bear crawl of about 5 steps in between with the rocks still in hand.

Got all the way to 5 Merkins and 15 Air Pressses. Shoulders sufficiently scorched, we returned the rocks and circled up for Mary.

Mary: PopCorn Mary of Box Cutters, Freddy Mercurys, Crab Cakes, Pickle Pounders X10

Announcements: Rune- log your miles, July 4th convergence next week- check slack, Mulch- sign up
T-Claps (Recognition): Double Down by Pikachu, Fanny Pack spreading mulch after Ground Pounder, DOA painting his deck Ground Pounder. Need to see the paint job as YHC is guessing there may be a few uneven strokes after this workout. Fortunately, he was not painting a ceiling.

Prayer: DOA’s stepdad, those battling health issues, Skidmark and the new addition to his family. Those seeking employment or have been impacted by the pandemic.

YHC took us out!

Yogurt and the Steel Curtain

/in /by

Most PAX seem to put there own flare into workouts when they Q, and as I am approaching my 1 year anniversary, I have to say I enjoy inserting some competition into the workout. Nothing pushes men more than winning and earning the right to talk some good ole fashion SMACK.

FNGs: Nada

Warm Up:

Frankensteins  X10

Daisy Pickers X12

Then Mosey to the parking lot located halfway around soccer fields for:

5 burpees

SF Arm circles X10

SSH X 20

Then mosey the rest of the way around soccer fields and down to the pit.

The Workout:

THANG 1:

Partner up for a quick Dora. Completing 100 merkins, 200 dips, 300 squats while partner runs backwards up the paved hill and around the corner to the picnic tables at very top of hill, then stop and runs back down the hill.

THANG 2:

YHC had just enough time to lay out some cones and a beach frisbee for a 10 minute lightning round of ultimate frisbee. When a turnover occurred, the team that made the turnover does 1 burpee. All PAX do 10 merkins for each score.

Team Yogurt: Yogurt, Hardy, Florence, Nemo, Cupid

Team Fanny Pack: Fanny Pack, Tetanus, Vaseline, Elton, Katniss

The game started with Team Yogurt getting on the board quickly, but Team Fanny Pack answered to knot it at 1 a piece. And then Team Yogurt brought the pain. At times they showed flashes of the greatest team to ever take the field, the 79 Steelers. Flo Joe/Florence showed great command of the field and precision passing much like Bradshaw. Hardy and Cupid were running past defenders and finding ways to make plays much like Lynn Swann and John Stallworth. Team Yogurt quickly notched 5 more scores to just 1 additional score by Team Fanny Pack. The Steel curtain lead by Nemo (Mel Blount) and Yogurt (Jack Lambert) left Team Fanny Pack frustrated and winded at times. 10 minutes Ultimate Frisbee = 6-2 Team Yogurt.

NFL – 1979 – Special – World Champion Pittsburgh Steelers – A Cut ...

Mary:

With 5 minutes to go it was time to mosey back to Mary. With it being Friday YHC felt it appropriate to wrap things up with “Heartache Medication” by Jon Pardi. PAX held plank and performed a Catalina Wine Mixer whenever the word “Drink” appeared in the song. Song ended promptly at 615.

Announcements:

Volunteers to spread mulch at Bass Lake still needed. Check Slack.

T-Claps (Recognition):

Elton, Yogurt, Nemo, Fanny Pack for EC. Team Yogurt for their dominating win.

Prayer:

Military and their families and for the healing of our country through all of the recent adversities

Sheepdog – 6/26/20

/in /by

FNGs: none
Warm Up: Mozie to the parking lot, Sir Fazio Arm Circles f&b, overhead claps, seal claps, Michael Phelps, Good Mornings, windmills.
The Workout: Pax lined up for some shadow boxing rope drills. Duck unders down the parking lot line, 3 burpees at the end, & Lunges back. Then duck unders with jabs, 3x dbl Merkin burpees, and squats side to side moving back. Repeat adding leg checks.

Then Pax found a handicap sign for support and knocked out 40 calf raises each leg.

Then Pax found a knee wall for some dips, squats, erkins, & dirkins  both normal and TUT.

Mary: Pax rotated through leg raises, LBCs, heal taps, plank jacks, Homer to Marg, shoulder taps, Freddie Mercuries, & 3 minutes of embrace the duck.
Announcements: Bass Lake mulch project.
T-Claps (Recognition): 3 for EC; Norm, Martini, Shredder.
Prayer: Pax in general. Keep you’r head up.

Got what the body needed

/in /by

EC: Dawgpound, Emeril, Red
FNGs: None
Warm Up:

We took a field trip to the top of the deck. The music was playing at an appropriate level. I know cause Buford commented on it. It was nice on the top deck. Nice breeze and a nice view.

We circled up and this is where we stayed the whole time.

Some stretches where done. Oh, you want to know what stretches we did. Well, you should have been there. Okay fine. First, we rang out the shoulders, then some spinal twist. Into some barrel rolls. Followed up with some good mornings. I cannot remember everything today. The Creme Brulee donut is hindering my memory before 7:15 in the morning.

The Workout:

8 sets of 20 seconds on 10 seconds off. 30 seconds between exercises.

Alternating Swings
Boobity to Boobity
Kneeling Clean to Press
Halos
Midget Love Handles. It was supposed to be snatches, but I was whooped. I should have done the snatches. Sorry guys for not doing the snatches.

The Finisher:

2 to 1 Jack Webs. Push-Ups on the Bell to pressing the bell. Started with 10 pushup/20 presses and worked down to 1. This was a good finisher. I’m still holding onto one finisher, but it isn’t RUNE friendly. Guess what we are going to do in July guys. Anyone? Anyone?

Mary:

LBCs
Homer to Marge
Toe Taps

Announcements:

Mulch at Bass Lake

T-Claps (Recognition):
Prayer:

Crab Legs

Pacing for Tigers

/in /by

YHC had been looking forward to Qing Tiger Blood ever since completing RRCA coaching certification. Equipped with a pace chart to give Pax personalized recommendations for our interval repeats, I committed to Q when Mr. Terrific said he was traveling this week.

After Running 4 the John + Thunder the day before EC wasn’t going to happen. I pulled in at 0520 to Skidmark’s truck and Cupid wasn’t far behind. 0530 hit and we were off.

FNGs: Nope
Warm Up:

Mosey to the parking lot near the track. SSH x10 IC, Daisy Picker x10 IC, Imperial Walker / Hillbillies x10 IC. Mosey over to the track for a warm up lap which ended with hip openers, Tiger Claws x10 per leg, and side to side leg swings.
The Workout:

We then did 4x 400m repeats at our designated short interval paces with 400m recovery in between. After 2 miles of interval/recovery work we triangle up for Low Slow Flutter x10 IC, Homer to Marge x10 IC + x5 IC per single leg, Tiger Claws x10, and front to back leg swings.

 

We then took a 200m recover jog and then did 2x 200m intervals with 200m recovery.

Mary:

Mosey back to the starting parking lot for left over right, right over left, forward fold, downward dog, and pigeon poses.
Announcements:

Bass Lake mulching – see social media. See announcements post.
T-Claps (Recognition):

All 3 pax ran long Wednesday morning and made it to speed work the next day. Great work guys!
Prayer:

Continued prayers for our country and community and for the men of F3 to step up and lead.

Tweedle Dee and Tweedle Dum Takeover

/in /by

The mouse was away so two of the misfits from Alice in Wonderland were in charge. Tweedle Dee and Tweddle Dum grab the reigns.

FNGs: None today
Warm Up:

Got into an Indian run to head to the warm-up location. As we proceeded on the run we noticed the current pathway was roped off. This resulted us in turning around and running pass the abyss. This turned out to be a good thing. We were able to check out the wait time. Only 5 minutes. What a great day this was going to be.

Made it to the parking lot on the other side of the baseball field.

25 Side Straddle Hops
Bat Wing With Randy’s
Fazio Arm Circles forward
Fazio Arm Circles backward
Seal Claps
Overhead Claps
Randy’s
Good Mornings

It was time to get back in the Indian Run and head to the abyss. We were concern that the wait time was increasing. The queue for the abyss is nothing like the queue for Peter Pan’s flight. So we had to hurry.

The Workout:

We split up into two groups. Group one started with the exercises up top and the other group went down the stairs first.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

Now it was up for Tweedle Dee to take over. We all got into the Indian Run to hit up a new ride “The Tilta World”.

Pax found a partner for some bear crawl dora. Each group went to a small island. As one pax bear crawled around the island the other pax did the exercises. 100 Merkins, 200 LBC, 300 Squats.

As pax were riding “The Tilta World” Tweedle Dum received notification that the abyss was up to a 40-minute wait. This meant we wouldn’t get to ride it again today. Though as we proceeded with 15 minutes to go Tweedle Dum got a notification that 13 Fast Passes just opened up. We grabbed them and Indian Run to the abyss.

Once back at the abyss we did the same exact ride as before.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

This time coming up the stairs was a lot harder than the first time. The PGUSJs did not make getting up the steps any easier.

After this was all done we headed back to the starting point.

Mary:

Tweedle Dee took over with Mary.

Homer to Marges South Wake style was done.
Big Boy Situps
Have a Nice Day

Announcements:

Sign up for Bass Lake. 2.3 miles to go.

T-Claps (Recognition):

Prayer:
Praises to Flojo’s wife for finding a job
All addicts struggling.

LipSync’s 4-year anniversary Q at the location where it all started

/in /by

AO: Kenny’s Grave

Date: 25-June-20

Warm Up

  • Run to rock pile and grab a rock
  • Circle up for Warm-up: Side straddle hop, good mornings, Frankenstein’s, imperial walkers, Hill Billies and seal and overhead claps

The Workout – My Greatest (aka: favorite exercises)

  • Barely curling across parking lot
  • Hit the greenway with John Cusack’s
  • Two rotations of squat hold Indian runs with rock
  • Curls for the girls with running lap around the group as the time keeper
  • Rocks spaced out along greenway with alternating bear crawls and crabwalks
  • Jack webs in grass next to baseball field
  • Wonder bras at bathrooms
  • Return walks and jog to Mary

Mary

  • LBCs, Freddie Mercurys, box cutters and have a nice day

Announcements

  • Still openings for mulch spreading this Saturday
  • We need more HIMs to step up to Q. Our Q sheets should be filled out 3 weeks instead of looking for Qers each week.

Prayer Request

  • Our Country
  • First responders and hospital workers
  • Gamecock’s 2.0 due this November
  • Traveling mercies during the summer break

Thunderstruck right at the legs

/in /by

PAX: Fumunga, Pikachu, Boy George, Kubota, , Lipsync

FNGs: None
Warm Up: Dynamic Stretching of the Legs
The Workout:

Balance Lunges (25 per leg); Calf Squats (25); X Merkins (15); Single Leg Deadlift (25 per leg); Wall Squat (90 Seconds); Merkins (25, hold 5 count on every 5); Step Back Lunge (15 per leg); Diamond Merkins ( 25, hold 5 count every 5); One Leg Wall Squat (60 Seconds, Switch every 10 seconds); 1 Leg Deadlifts (25 per leg); Wide Merkins (25, hold 5 count on every 5); 3-Way Lunge (15 per leg); Moving Lunges (20 total); Close Merkins (25, hold 5 count on every 5); Two Leg Deadlifts (50 total); Iso Lunges (25 per leg); Clap Merkins (10 total); Bear Crawl (40 yards); Calf Raises (75 total with a rock); Diamond Merkins (15, hold 5 count on every 5); Bobby Hurleys (30); Burpees (30)

Mary: LBCs; Boat Canoes; Homer to Mars
Announcements: Mulch at Bass Lake every Saturday till August
T-Claps (Recognition):
Prayer: F3 Brothers that have lost love ones; Skidmark and his 2.0

Welcome to the Rock

/in /by

FNGs: Nil
Warm Up: Moseyed to Stinson-side parking lot to avoid anyone getting ‘possumed, and circled up.

SSH x 20

Imperial Walkers x 10

Hillbillies x 10

Fazio arm circles x 10 (forward and backerds)

Overhead claps x 10

Seal claps x 10

The Workout: Mosey over to the pit and line up on the ghost of what was once the sideline for some 11’s: merkins and star jumps, squat holding for the 6 after each leg. Good work by all PAX keeping it tight.

Next was an Indian run from the pit to the rock pile. YHC instructed everyone to grab a medium sized rock. Lined up along the lines of the parking space where YHC called rock pushes. For those not familiar, it’s basically a bear crawl but you also push a rock. Did the length of the parking lot, then did 10 low slow flutters. Did the rock push back to start where we did box cutters.

We circled up and did some popcorn rock work and pretty much heard all the greatest hits. Returned the rocks to their homes.

Moseyed to the picnic shelter for some irking durkins and dips: 15 each.

numbered off, with 1’s on the wall and 2’s holding plank. Did 2 rounds. Moseyed to the tennis courts mary.

Mary: Circled up, YHC called for Windshield wipers. Called out some random PAX to give us an exercise for quasi-popcorn Mary.

YHC closed is out with good mornings

Announcements: Bass Lake mulch. Check the signup sheet if interested.
T-Claps (Recognition): everyone for sticking with it.

Fanny pack for beating the fart sack

me for rhyming

Prayer: Everybody. But especially those on the front lines, first responders and our service members

 

Take me out to the ball game

/in /by

This morning YHC promised some fun at the workout while everyone was gathering around.  Not “fun” fun but actual fun.  I hope I delivered on that.

FNGs: Not today

EC: Norm

Warm Up:

Lap around the tennis courts and then circle up in the parking lot for:

SSH x20 IC

Frankenstein x10 IC

Butt Kickers x10 IC

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Merkins x10

The Workout:

A quick swing past my car to grab a ball and bat and we ran down to the concession stand to rip off some quick sets at the short wall.  We did 10 stepups with each leg (20 in all), and then 10x irkins, dips, and dirkins.

Afterwards we headed down to the softball field and met at home plate.  PAX counted off to establish batting order and instructions were given.  Each one would get up to bat and hit the ball.  We would all run to the ball and the batter would call out a 10 count of an excercise of their chosing.  If the ball did not make it past the pitcher’s mound before hitting the ground there would be 2 penalty burpees and a strike out would result in 5 burpees.  Luckily no one struck out and there were only two instances of the ball not making it in the air past the mount.  Lots of different exercises were called out and I can’t remember them all but there were burpees (there always has to be that one guy), star jumps, bobby hurleys, LBCs, big boy situps, monkey humpers, and a lot more.  I think in all we made it through 16 batters.

After the first time through the line up we “ran the bases”.  Bear crawls were done from home to 1st base, crawl bears from 1st to 2nd, crab walks from 2nd to 3rd, and duck walks from 3rd to home.  Afterwards we started back at the top of the lineup.

Once we started to run out of time we gathered on the drive way for a slow Indian run up to the tennis courts to circle up for…

Mary:

YHC called out an exercise that he learned while perusing the exicon one night called the Dr. W.  It’s an 8 count exercise.  I’ll let the exicon describe it:

“Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W’s is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip – We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.”

We did 10 of those.  I like them, they’re fun.  After that it was 10x American Hammers and then HAND.

Announcements:

Bass Lake mulch again this weekend.  There were several HIM that signed up but now can’t do it so there are open slots for those interested.

New COVID friendly BRR guidelines came out yesterday from the race director.

Prayer:

1st responders.

Crosby has been sick.  Hopefully he recovers soon and can get back to his regular not posting.

 

Thanks for the privilege of leading you all this morning.

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