R4TJ XT Edition

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FNGs: nope
EC: Skidmark
Warm Up: Dawgpound led us in various stretches while we worked out who was doing what routes.
The Workout: Turns out Nemo and Redenbacher were down with the 7 mile route I had planned. We left Ting and took the greenway to Crossway. Crossway to the end and turn around to Linksland. Linksland across HS Road to Salem Ridge down to Bass Lake. Skidmark had a commitment so he headed home (and ended up with 10 miles). Up Bass Lake and across to Skymont. Back to the greenway and end up at Ting. We all ended with 7-8.5 miles.
Mary: Dawgpound led us in more stretching.
Announcements: check Slack
T-Claps (Recognition):
Prayer: Wallaby

Disney is “officially” opened for business

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FNGs: None

EC: Skidmark, ShamWow!, Nemo, Pablo

Notable Absences: the beer deadbolt promised for after the workout

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, Windmill IC x10, IW IC x 10, HB IC x 10, Sir Fazio Arm Circles IC 10 forward and 10 back, seal claps x10, overhead claps x10

The Workout: PAX split into groups of 4 or 5 and did an Indian run over to the high school main entrance.  2 rounds of 10 Irkins, Derkins and Dips on the benches or curb.  Then PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary taking the long way to admire the abyss on the way.

Mary: All exercises in cadence: LSF x20, Boxcutter x20, Homer-to-Marge regular x10, right leg up x10, left leg up x10, pickle pounders x20

Announcements: see FB and Slack

T-Claps (Recognition): Barb Key (Deadbolt’s M for tolerating him for 26 years, Happy Anniversary!)

Prayer: Continued prayers for Fanny Pack’s daughter and Wallaby

Back on the tracks.

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Three for some full body rock workout at the return of Downtown Train.

FNGs: No
Warm Up: Warm-up lap, Burpees, SSH, Merkins, Good mornings, daisey pickers

The Workout: Mosey’d to rock pile and headed to back of library for:

Set 1: All in cadence – 10 shoulder press, 10 bus drivers, 15 shoulder press, 15 bus drivers, 20 shoulder press, 20 buss drivers, 50 LBCs.

Set 2: All in cadence – 10 curls for the girls, 10 tricep extensions, 15 curls for the girls, 15 tricep extensions, 20 curls for the girls,  20 tricep extensions, 10 burpess (OYO).

Set 3: All in cadence – 10 chest press, 10 overhead chop, 15 chest press, 15 overhead chop, 20 chest press, 20 overhead press, 50 American hammers

Set 4: All in cadence – 10 squats, 10 lunges (each leg), 15 squats, 15 lunges (each leg), 20 squats, 20 lunges (each leg), lap around the parking lot

Set 5: 15 shoulder press, 15 bus drivers, 50 Mountain climbers

Set 6: 15 curls for the girls, 15 tricep extensions, 50 SSHs

Set 7: 15 chest press, 15 overhead chop

Set 8: 15 squats, 15 lunges (each leg)

Mary: 25 WWII
Announcements:
T-Claps (Recognition): Nemo and Foghorn for helping get DT back on the tracks.
Prayer: 60 seconds of silence

Avoiding Crop Dusters at TBD

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ToBeDETERMINED reopened today with 9 pax plus a Poopeater ready to get after it! YHC and Doc collaborated to be sure we had a plan for both the workout and how to keep social distancing order among the Pax. After all, this is TBD, so YHC had 3 separate plans for work today and let the pax choose some options during warm-ups. POTS chose the number 25. Doc chose a hybrid workout (rather than running/no running), and hardy chose the track (rather than bandshell or tennis court). These choices led us to a BLIMPS workout. How’s that work??? Only YHC knows…

FNG’s: None

Warm Up: Good Mornings, Fazio Arm Circles, Frankenstein’s, Windmills, and Imperial Walkers. Mosey on over to the track.
The Workout: BLIMPS. Exercises and each of the four “corners” of the track as we successfully moseyed roughly 2.5 miles during the workout. Exercises were: 5 burpees each corner, 10 lunges IC each corner, 15 IWs IC each corner, 20 merkins each corner, 25 plank jacks, and 30 Squats each corner. YHC told various pax to call cadence on our travels and they did a fine job. Also learned an important rule…DO NOT follow Pikachu on the left…he may “crop dust” you!  Just sayin.

Groups did plank hold to wait for the six at the end…much to certain pax chagrin. Yogurt was very focused as it seemed to demonstrating a technique to Sprinkler at the last stop. A few calls of “take your time fellas” and it was back to the flag.
Mary: Only time for 20 Pickle Pounders IC
Announcements: We’re back baby!!!!
T-Claps (Recognition): Doc and his leadership as site Q showing me the ropes this week!
Prayer: Our leaders with important decisions to be announced Friday. Military and first responders. My daughter Julia, stomach virus last ten days….seems to be recovering.

So thankful… to lead, sweat, and mumblechatter alongside you mighty men!

Back in the gloom never felt so good!

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FNGs:none
Warm Up: Popo rolled up and watched our cars while there was EC by Fedex, Fonzie, LED, And Norm. Combined Mutiny and Red October as we were at 7 pax. Jogged around the track with stops for SSH, frankensteins, fazio arm circles, and hillbillies. Moseyed to circle and did, IW, and merkins I believe.

The Workout: For my birthday we did a Tabata style workout for 39secs with 10 sec rest. As follows

2x – squat hold/squat jumps

2x -sumo squat holds/ sumo squat pick ups

2x – single leg squats/ lt dans

Passed the mic to Fedex for

2x – of 15 rep Erkins,derkins, and dips on the wall

3x – lunge, lunge, burpee, broad jump from one end of lot to the other and moseyed back to starting line.

Mary: American Hammers, homer to marge, Superman’s, and plank hold.
Announcements:
T-Claps (Recognition):
Prayer:For all the first responders and medical personnel on front lines of virus fight.

The Nest Still Stings!

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As F3 reopens for day 2, The Nest had 9 PAX show up to get back the buzz that was going strong. YHC pulled in to set up some toys and noticed runners appearing from the gloom. The roads were wet but no rain just a sprinkle and a Sprinkler. Some drifters from 12 Oaks showed as well so you know there was fun to be had. Here is how we got back to business.

FNGs:
Not Today but we did have a HC no show from someone that fixes HVAC units.

Warm Up:
Slow jog around the block stopping at each corner for a warm up.
1-Seal Jacks x20 IC
2-Ranger Merkins x20
3-Squatted Morocan Night Club x20 IC
4-Willy Mays Hayes x10 IC

The Workout:
Sting 1
Mosey over to the stairs in the center of courtyard at school
11’s on the stairs crawl bear up and bear crawl down
Absolutions at the bottom and Turkish getups at the top
LBC’s while others finished up. Dawgpound showed us a new “swing” ab.
– forearms/elbows were raw by the end of this one. Also, had to modify the crawl bear near the half way point to a hop up the steps

Sting 2
Mosey back to parking area for Dora’s got the moves
Partner up to split the exercises. P1 runs the agility lap that included two floor ladders and cone slides. P2 did the exercises until P1 returns.
100-Spiderman Merkins
150-Monkey Humpers
200-American Hammers (both sides count as 1)

Mary:
Someone early requested more chill-cut positions on the concrete so YHC obliged.
J-Lo’s x15 IC
Pickle Pounders x15 IC
Chill-cut plank hold 30 secs
Protractor for 45 secs

Announcements:
F3 is BACK!

T-Claps (Recognition):
LED & Fonzie on the 2 mile EC. Boy George ran from home. Gamecock came running in as well.

Prayer:
GameCock (Baby Helen born early needs prayers in the NICU) Finkle’s family member from 1 year death memory

It was so great to be back with you men in the gloom. We push each other so much more when we are together. Great job to all and ice down those elbows.

BS Out!

We’re gonna need a birth certificate POTS….

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SO EXCITED to be working on a Backblast… It was amazing to be back out, staking a Flag and being officially recognized as F3 in the gloom today!  I had a plan in mind, but like plans they are flexible. I decided early on that maybe we would do some homeschooling and see if PAX could help design our ending points along the way… I think it went well based on the grunts and modifications.

EC: Nemo, ShamWow!

FNGs: NOPE
Warm Up: Mosey along the topside of HT parking lot with butt kickers and across to Goodwill with karaoke along the way. Circle up at Goodwill.

First Exercise: SSH, YHC asked for a number during IC, between 20-35, 25 was called, x25 SSH. Next Exercise SSH, again asking for a number  between 25-35, 30 was called, x30 SSH. Third Exercise SSH IC – number called between 27-50 POTS said 45. SSH x45. He said we were lucky that he didn’t say his age…. RESPECT?  Frankenstien x10, Good Morning (slow) x10, LETS GO…

The Workout:

Mosey to the guardrail behind Jiffy Lube. Those numbers came back into play. Derkins, Dips and Erkins – 25, 30, 45 respectfully and REPEATO.

Mosey behind HT and around to the Abyss-like green way. Find the wall at the end.  Group 1: BTTW Group 2: 25 American Hammers IC + Switch

Mosey back behind HT and find a wall at the end of the building. Group 1: BTTW, Group 2: 30 LBCs IC + Switch

Mosey to Goodwill Wall: Group 1: BTTW Group 2: 45 Hallelujahs on knees IC + Switch

Ran near  to time here so a modified DORA was out. SO, Group 1 back to the Wall: Wall Sits (1 leg, halfway switch legs) Group 2: 30 LBCs  IC + Switch

Sprint to Flag

Mary: Popcorn 20 counts of dying cockroach, orphan annies, box cutters, LSF, fred merc, have a nice day.
Announcements: New AO Friday Kung-Fu brought to you by the Westcott Crew
T-Claps (Recognition): Deadbolt – Holding BTTW while others were quitting…You the man DB…RESPECT
Prayer: Fanny Pack’s daughter, Wallaby, unspoken, YHC took us out.

Avoiding the Quarantine 15

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There are so many things I want to say right now. So many ways to begin this backblasts, all make sense, all important, but I don’t think I can truly find the right words to express what this morning meant not just to me, but for a lot of other Pax. On Friday, I went for a run and ran past a few AOs that had kicked off again. Each had 3 Pax, despite warm weather and a bit of excitement in the air. Saturday is a long run day and we know about SW’s reputation. Sunday AGS wasn’t as large as typical. So, what would today bring. And the Q promised 3 miles of high intensity bootcamp. I love this group of guys and we lean on each other more than we realize. 12 men posted at Paradise City this morning and the mumble chatter was on point.

2 for EC: ShamWow!, Skidmark

FNGs: Welcome McNugget and Chaps. Warning: Be very careful when disclosing your first job.
Warm Up: Group stayed together for 1 lap of warm up with SSH x 30, IW x 10, Hillbillies x 10, Good mornings x 10, and Fazio Arm circles x 10 F/R.
The Workout: Group split into 2 with Emeril and YHC taking over.

Emeril’s Q:
1. Erkins/Derkins/Dips on the guardrail
On the Tennis Courts:
2. Suicides, LBC, Preacher Chair
3. 11’s (Merkins/Squats), Balls to Wall, Preacher Chair
Mosey to Ticket Booth
4. Step-ups, Dips, Balls to Wall, Erkins, Balls to Wall, Derkins
5. Top of Ramp x 10 jump squats, Bottom of Ramp x 10 star jumps

Skidmark’s Q:
Stack up suicides: starting at basketball court. Stops at 1st island, bottom of ramp, halfway up ramp, top of ramp. 5 burpees each return to court. Stack em up and break em down.
1. 5 Star jumps
2. 10 merkins
3. 15 Plank Jacks
4. 20 Step ups

Mary: Stretching as a group of 12. Open those hips up and avoid injury.

Announcements: Not right now.
T-Claps (Recognition): Dumbo and Dawgpound PRing 1/2’s on Saturday
Prayer: Wallabe, Fanny Pack’s daughter Julia battling a stomach bug.

AGS Sunrise Services resume

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After a long hiatus from the gloom, AGS reopens to perfect conditions and a dramatic sunrise. Rolled into the lot 5 minutes before the start. Oboe and Boy George were already waiting for YHC. No ruckers this morning and no Redenbacher, who had HC’d the night before. 6am hit and we were off with the following warm-up

Warm Up: Mosey to the side lot adjacent to the baseball fields and circled up to the first corner for Imperial Walkers X10, butt kickers to the 2nd corner, stopping for Hillbillies X10, mosey to the 3rd corner for Good Mornings IC X10, mosey back to the main lot. Proceed with a set of Frankensteins to the middle of the lot and then a mosey to the far end. Circled up for one last set of prisoner squats X10.

The Workout: As we were officially reopening AGS this morning, we decided to do standard loop with counterclockwise route around the lake. Strong work by Oboe and Boy George pushing a good pace to the lake. Special shout out to Oboe for carrying YHC up the hills around the lake and pulling mediocrity out of the mud with several circle backs for the six…(that would be YHC). Plenty of social distancing at miles 4-5 and appreciated the pick ups. Arrived back to the main lot for Mary.

Mary: Not sure where she was this morning. Think she is still following stay at home order, but hoping to find her next time.

Announcements: AO’s reopening.. check your local listings and sign up on Q sheet

T-Claps (Recognition): PAX getting out this morning. Dumbo for completing his first half yesterday.

Prayer: Prayers for continued health both personally and financially in this tough time of Covid-19. Prayers for essential workers and leaders that will be making decisions in the upcoming months. YHC took us out.

Sheepdog 5/1/2020

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FNGs: none
Warm Up: loop around the school then some traditional F3 favorites; SSH, Sir Fazio your arm circles, , Moroccan night clubs, Frankensteins, toe taps.
The Workout: Transitioned to three sets of merkins and squats. Slow down the fast up. Moved to combat with some punch, elbow, knee strike combinations, then some block/strike combinations.  Sprinkled in some more squats, lunges, jump squats, and star jumps and we had ourselves a good time.
Mary: Capoeira push-ups, Crabcakes, LSF, and box cutters.
Announcements: welcome back into the gloom for many. Felt really good to see everyone out.
T-Claps (Recognition): Gump for making sure we got back at it.
Prayer: F3 Pax during this time, families, jobs, and t-claps to those who are going above and beyond right now.