Blasts at Thunder

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Late in the afternoon, this Q needed to get out of his home office, taking a break from reading, studying and testing with his new job.  A quick message to John Deere confirmed I was good to go tonight to lead these HIM at Thunder.  Planning immediately began with coupons and minimal running.  John Deere teased the PAX on social media with a guest appearance Q tonight at Thunder.  Love Deadpool btw.

EC:  Peeping Tom

FNGs: None

Warm Up:  Rams, Kubota and Dutch Oven found the shovel flag and saw my trunk open filled with assorted coupons.  When asked if there was going to be running, Q replied “No, but we are going to be carrying a shitload.”  Watch hit 1900 and Pax of 7 moseyed to the tennis courts.  Peeping Tom had planted the seed of 12 after discussing the great Tom Brady and our love of The New England Patriots.  The following exercises were completed in cadence with 12 reps:  Fabio Arm Circles, F/B; daisy pickers; overhead claps; Imperial Walkers and 25 SSH.  Some Michael Phelps thrown in for good measure.

The Workout:  PAX were instructed to choose a coupon from Dauber’s car.  Most senior PAX chose first.  Respect your elders.  One PAX had to grab a portable soft bag cooler full of cold G2 and water.  Last PAX had to grab the shovel flag.  The mission was to grab the gear and carry it to various parts of Womble.  Coupons consisted of wrapped/coiled fire hoses, dumbbells.  (PAX did not grab kettle bells or water stick).  Mosey to shelter.  Set gear down.  Commenced with up an over picnic tables .  Held Al Gore until all PAX finished stepping up and down tables.  Grabbed wall for BTTW for 12 count, people’s chair 12 count, Rinse and repeat for 24 count.  Found a picnic table for 12 reps of erkins, Derkins and dips.  Grabbed a different coupon and mosey to amphitheater.  Set coupons on stage and PAX began L and R step-ups, 12 reps each side.  PAX grabbed coupon and set it down in front of them.  Began toe taps on coupon for a 12 count cadence.  Rinse and repeat after moving two spaces to the left.  PAX had option of carrying coupon while executing the leg-ups 12R & 12L.  Toe taps again on the ground.  Dropped coupons and headed to the wall for Australian Mountain Climbers and People’s Chair 12 cadence count, proceeded to execute 12 merkins, 12 WWIIs and 12 LBCs.  Lots of blasts coming from Q during these reps (something I ate?); Regardless, PAX showed no fear and pressed on through some added noise, giggles and grins.  Rinse and Repeat.  Mandatory hydration break.  Mosey to the side entrance of the pitch with coupons in hand executing curls for the girls or John Cusack.  Once we got to the opening, dropped coupons and performed 12 counts of plank jacks, 12 Midget/Smurf jumping jacks, and 12 Frankenstein’s.  Storms rolled in clearing the kids off the pitch.  Rinse and repeat, looked at time and began our trek back to the shelter, singing and airborne Jody in the rain.  Mumble chatter about the time left.  All good.

Mary:  circled up for some yoga, merkins, low-slow flutter, box-cutters.

Announcements:  Support the Derek Davis run on Thursday at the shoe tree lamppost and the run on Saturday, run it or volunteer if you are in town; F-3 Dad’s camp; buy your 9/11 shirt; discussed the importance of wearing ID, letting Q know any injuries, ailments, allergies etc.  See Slack/FB

T-Claps (Recognition):  Peeping Tom – wearing breath-taker 5 times this week with EC before he leaves for travel (work/vacation).

Prayer:  Kids heading back to class/school, the Berger family – May the doctors find a better treatment for Michelle (shout out to all PAX who contributed miles/money) for their trip to Mayo Clinic; Unspoken.  Dauber led us out.

Honor and a privilege I do not take lightly leading you men.  -Dauber

Wet and Runny

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EC: Dawgpound, Dumbo, Pablo.

FNGs: None

Warm Up: None…woops.

The Workout: We ran from Main to Ballentine and down to 55, then back up Library Hill and over to Cemetery Hill. Then back to Main.

Mary: Not sighted today.

Announcements: Check Facebook, Slack. Derek Davis race on Saturday, 9/11 stair climb. Lots of shirt orders ongoing (stair climb, fritter, south wake), good time to pick one up.

T-Claps (Recognition): All PAX for making it out today. When I woke up, it was storming pretty hard…thunder and lightning included. If I wasn’t Q’ing, I really doubt I would’ve made the trip (but I’m glad I did).

Prayer: PAX on IR.

Hit the pavement.

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Nine PAX for muggy Purple Cobra. It was YHC’s first Q at this AO. Thanks for the strong effort, men.

FNGs: None

Warm Up: Lap around building, daisy pickers, windmills, 5 burpees (OYO), Fazio arm circles forward/backwards, 5 burpess (OYO).

The Workout:

Divided into three groups. Each round group rotated between three exercises.

Round 1: Lap around building, Lunge Walks, LBCs

Round 2: Lap around building, bear crawl, plank jacks

Round 3: Lap around building, leap frog burpees, American hammers

Round 4: Lap around building, backwards sprints, dying cockroaches

Mary: Missed her
Announcements: Middle Creek Elementary work group, see Slack and Facebook
T-Claps (Recognition): Iceman taking military physical exam this week!
Prayer: Full House’s wife’s uncle, YHCs friend’s kid in hospital

I spy an Awning!

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EC: Fumunga (ran) Shamwow (Slept in his Jeep)

FNGs: Not one in site…or maybe Fumunga? At least a Welcome back Kotter!

Warm Up: It was dark, rainy and few straggling lightning rods in the distance but 5 PAX made the commitment and posted for YHC’s first Q at The Trot.  We decided not to plant the flag and get our star spangled banner wet this morning (I believe it’s not accustomed to get wet in the first place) We headed out of Action Park up and over the bridge to La Supermarkado.  As YHC was squat holding for the Six, he realized there was an awning over the strip mall and quickly modified his plans of visiting Lincoln Heights Elementary this morning.  We stood in the rain for SSH x51, Moroccan Night Clubs x25, Air Squats x20 and Smurf Jacks x15.
The Workout: Apple Turnovers – Bear Crawl to first trash bin, flip over and crab walk to the end of the first run. Mountain Goats x15 and then reverse Apple Turnovers back to start (Crawl Bear – Backwards crab walk) Recovery was Slow Squats x10 and then we repeated the apple turnover, cause we all know they come in two’s at McDonald’s for $1!

Next up we introduced the Doracides. Partnered up to complete a Dora (100 Merkins, 200 Squats, 300 LBC’s) but instead of the other partner running out and back, he was doing suicides with Burpee increments at the Suicide points. Ex: Run to trash can 1 Burpee, back to beginning, run out to 2nd point of reference 2 Burpees and back…you get the point. We did this out to 4 landmarks under the Supermarkado Awning.
Mary: Mary was nice this morning and didn’t ask the PAX to lay on the ground. Moroccan Night Clubs x20, Sir Fazio Arm Circles Fwd x10 Rev x10, Seal Claps x10 all completed in squat position.
Announcements: DD and Dad’s Camp this weekend. 9/11 Stair Climb
T-Claps (Recognition): Fumunga for running EC and Shamwow for showing up for EC
Prayer: Noah’s Ark wife Michelle and the entire family as they travel to Mayo Clinic and look for answers.  Struggling Marriages and for the Men facing challenges to have the courage to reach out and ask for help before it’s to late.

Rained Out

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PAX:

I had big plans for a Derek Davis Memorial Workout.  Rain was coming down pretty steady at 5:30 and yours truly was the only one that showed.  Derek was a close friend of mine and I was going to share stories from his life and passing to inspire and motivate us to be better men.  Maybe next year.  I went ahead and did the workout by myself.

PAX: Snap

FNGs: None

Warm Up: Mosey, SSH, Fazio arm circles, windmill, good morning

The Workout:

Went to the rock pile and picked up a rock in each hand.

  • 2x Colt 45 (alternating bicep curl to 90 x15, then from 90 to 180 x 15, then full curl x 15)
  • Overhead triceps extension – 2 sets of 30
  • Wonderbra – 2 sets of 30
  • Front raises and Side raises – 2 sets of 30
  • Triceps kickbacks
  • Reverse Flys

From the concession stand at the center of the 4 baseball fields, sprinted a lap around each of the baseball fields (lap for each one of Derek’s kids) with 10 merkins after each one.

Announcements: Derek Davis Memorial Run on Saturday at 7am, run it or volunteer at it

Prayer: strength for Derek’s family

Partner Chase BLIMP!

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EC: Cupid, H1N1

FNGs: None

Warm Up: 20x SSH IC, 15x Good Mornings, 10x Sir Fozio Arm Circles F+R, 15x Imperial Walkers IC

The Workout:

Moseyed to the wall for:

BTTW, each PAX counts to 10

People’s Chair, each PAX counts to 10

Repeat for 8 count then 6 count.

Circled up so YHC could explain the next exercise…partner chase BLIMPS! (5x Burpee, 10x Lunge, 15x Imperial Walker, 20x Merkin, 25x Plank Jack, 30x Squats). Partnered up and partner 1 took off around the block. Partner 2 did the first exercise and caught up to Partner 1, who then did the same thing. Got through BLIMP before we ran out of time.

Back to the wall to finish off BTTW and People’s chair for 4 count and 2 count. Lots of mumblechatter on the 2 count probably made it longer than the 4 count.

Mary: People’s choice! Did each exercise 15xIC: Dying Cockroach, BS Heel Taps, and Freddie Mercury.

Announcements: Check Facebook, Slack

T-Claps (Recognition): All PAX for the solid effort put in with this humidity. I was soaked.

Prayer: Daily life, Finkle’s class

Surprise Birthday Party

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It was my birthday, but I didn’t want to make a deal out of it. I kept it hush until Side Straddler Hops at that time the pax figured things out. Then Katniss notified me that we are Birthday buds.

EC:  Dawgpound, Dumbo, Cowboy, Buford, Sliderule, Pikachu, Lucky Charms, Emeril, Pablo, Deadbolt, Axe, UTI, Warbucks, Mookie

FNGs: None
Warm Up:

Did a lap around the Paradise City complex. Stopped at the corners for the following.

38 Side Straddle Hops
Good Mornings
Fazio Arm Circles
10 Slow Reverse Merkins

The Workout:

Formed 4 to 5 man Indian runs.

Lap 1:
At the basketball hop: 5 Double Merkin Burpees
The corner: 5 Double Merkin Burpees, 10 Merkins
Box Office: 5 Double Merkin Burpees, 10 Merkins, 20 Squats
Bottom of Ramp: 5 Double Merkin Burpees, 10 Merkins, 20 Squats, 30 LBCs

Lap 2:
At the basketball hop: 5 Burpees
The corner: 5 Burpees 10 Carolina Dry Docks
Box Office: 5 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 5 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Lap 3:
At the basketball hop: 1 Burpees
The corner: 1 Burpees 10 Carolina Dry Docks
Box Office: 1 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 1 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Pax then lined up against the fence and did Balls to the wall as the pax farthest from the basketball court sprinted to the end.  After all the Pax went through once it was their choice for BTTW or Squat Hold.  All Pax Sprinted three times.

Mary:

The other Birthday Boy took over for Mary.

Pickle Pounders
Low Slow Flutter
Have a Nice Day

Announcements:

See Slack

T-Claps (Recognition):

Katnis for celebrating 48 in style

Prayer:

Derek Davis and his family
Katniss Cousin Jay
Crablegs

No Running!

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EC: Warbucks, Slide Rule, Dawgpound, Buford.  Blue Hen tried real hard, but there was no one at the circle, so he was compelled to drive
FNGs: no sir

The pax were promised a low/no running workout.  YHC had an idea, and wasn’t sure it was going to work.

Warm Up: No lap, straight into side straddle hops.
The pax were asked: What is the mission of F3?  When Warbucks correctly answered, 5 burpees OYO
Next, Fazio arm circles.  The Pax were asked: What are the 5 core principles?  Dawgpound came up with them, and we did 5 burpees OYO
Then we did the Bobby Hurley, Blue Devil, Devil Burpee progression that is guaranteed to spike a heart rate, even without miles.
The Workout:

  • Idea #1: Pair isometric holds with kinetic exercise.  So, on the wall, the pax held the low position of a dip for a 7 count, then did 1*2 derkins.  6 count, 2*2 derkins, up to 1 count & 7*2 derkins.  This sucked and was a terrible idea and no one should ever do it again.
  • Squat hold in a circle while every pax recites the mission of F3 and the 5 core principles.  This took a while.  My legs hurt.
  • Idea #2: Pair slow kinetic exercise with isometric holds.  So, walk (not run) to the playground for balls to the wall while the other guys do a 10 count release pullup (go up, come down over 10 count) x3.  Rinse and repeat 3x.  This also sucked.  And we’ll definitely do it again.
  • Back to idea #1.  Thanos, I mean Dawgpound, insists all things be balanced.  So we repeated Idea #1 holding the Derkin-down position and doing 2x dips.  Still sucked, still terrible, but I guess we will do it again

Mary:
Plank hold and repeat the Mission & Core (get it, core?) principles.  So very much harder than squat hold
Circle of 5 counts.  Highlight was 3rd Cousins idea to some kind of crazy turkish get up from the kneeling position on asphalt.  Apparently Warbucks taught it to him.
Announcements:
YHC took some time at the end to focus on why we do what we do.  It’s just just for Selfish Accountability.  Getting faster (not today!) stronger, leaner are all great things.  But our mission is to lead our community as men.  Let’s consider that goal more often and think about ways we can move in that direction.
T-Claps (Recognition): Today sucked.  Props to all y’all who pushed through.  There was a lot of sweat, but no complaining (other than the only core principle everyone remembered was “Led by someone who clearly doesn’t have any training”).
Prayer:
We closed with a ball-of-man COT.  One core principle is that we end every workout with a COT.  What is so important about that that it needs to be held at the end and that it’s core to our mission?  We contemplated that and shared.  You literally had to be there, because that’s part of what it means.

Thanks for indulging me today, guys.  I’d say it was fun, but I’d be lying.  Was definitely glad I did it with y’all, though.

Are We Playing Ultimate Today!!!

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As we were waiting for the clock to strike 5:30 our little circle kept getting big as Pax continued to arrive. This prompted Gump to ask “Are we playing ultimate today?” because we ended up having 19 Pax come out to the gloom at Mutiny, with 4 doing EC, and with that we started with a lap around the track.

 

EC: LED, Fonzie, H1N1, Messi

PAX: Potts, Modify, LED, Fonzie, H1N1, Messi, Slimer, Noah’s Ark, Gump, FedEx, 16-Bit, Yosemite, Finkle, Snip, Norm, Dauber, R-22, Cha Ching, Venkman

FNGs: None

Warm Up: SSH x 25, Fozie Arm Circles F x 10 R x 10, Imperial Walkers x 10, Punch Up Merkins IC x 20

The Workout: Lined up across the parking lot to do  break dancers and bear crawls. Started at the first line with 1 break dancer and then bear crawl to the first line then crawl bear back to start, then do 2 break dancers and bear crawl to the second line then crawl bear back to start, etc….. Went up to 5.     We then moysed over to the rock pile to pick an exercise friendly rock. Had the Pax line up on the field for 7 exercise circuits, 10 circuits starting with 10 reps IC with each circuit decreasing by one rep and you couldn’t drop your rock until we all got through the circuit or we’d all be doing 5 burpees OYO. Needless to say one person, not saying any names, kept dropping his rock. The exercises were curls for the girls, shoulder press, tricep extension, rut rows, squats, upright rows, and chest press.

Mary: 6 in hold, low slow flutter, 45 degree hold, windshield wipers, 90 degree hold, heels to heaven, heel taps, Homer to Marge, chiseled cut, Pickle Pounders, HAND

Announcements: Noah’s Ark thanked all the Pax and friends that stepped up to help him and his M  trip to the Mayo Clinic which was moved up 3 weeks. 9/11 stair climb

T-Claps (Recognition): All the Pax that stepped up for Noah’s Ark

Prayer: That Noah’s Ark wife gets a true diagnosis and can get on the road to recovery, unspoken.       Snip took us out.

 

As as always thank you for letting me lead. It’s truly an honor!!!

The Sweat Deck

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YHC rolled in for solo EC with a run down to Womble and back. On the run I went back through my workout plans.  That’s right, plans, not plan.  DT is a small AO in numbers and I always show up with multiple options so I can adjust to the HIM who post.  Today was no exception,  Returned to find just 3rd Cousin waiting, but it was still early.  Da Business rolled in next and right behind him was our FNG, brought to us by 3rd Cousin, and also a good friend of Double D.  This guy is a F-V local, dedicated firefighter and has run his own powerwashing business for over 20 years.  Not to mention, our new friend Sprinkler put in the work.  If you’ve never been to one of the smaller AOs like DT, I highly recommend it.  By the way, the PAX elected for the lesser run option so we avoided cemetery hill, where I had a great modified Red Barchetta at the ready.  Instead, we hit the parking deck.  Despite the lack of a multi-level beatdown experience, the deck has proven to be a solid option.  I have dubbed it “The Sweat Deck” because it holds the heat, has no breeze, and each time we have been in there we have destroyed it.

FNGs: Sprinkler, an noted above
Warm Up: Headed out on the standard loop then circled up for Good Mornings ICx10, Windmills ICx10, SSH ICx20, Fazio Arm Circles ICx10 F/R, The Chinook ICx10.
The Workout: On the jog across the street to the deck where we quickly lined up and started what was our warm-up round of 11s.  Merkins on one end, squats on the other with a long run from end to end.  Once done, we took a break from the heat and went outside to do 3 sets of dips (x10, x15, x20 with a 10 count between).  Back to the deck we lined up for 11s again, but instead of running it was bear crawl (we quickly modifed to one way bear crawl/one way lunge walk).  The exercises were shoulder taps IC on one end (so we could stay in the plank hold at end of bear crawl), on the other end we did star jumps.
Mary: Circled up for 2 sets, keeping feet off ground and working from our six and all to 10 count or ICx10 – LBC – 6″hold – low slow flutter then homer to marge and American hammer.  Finished off with LBCs ICx20 then it was a nice round of “have a nice day”.
Announcements: None, but we made sure to bring Sprinkler up to speed on slack (he is already a slack user)
T-Claps (Recognition): 3rd Cousin and Da Business have been regulars at DT.  That’s what it takes to stand up a new AO and I can’t tell you how much I appreciate the opportunity to put in the work with these guys every week.
Prayer: Unspoken, YHC took us out