YHC heard the Nantan had a friend HC’d – he didn’t expect to have 5 show up at 0430, including one blast from the past.
Warm Up:
1st mile
The Workout:
YHC, Deadbolt, and Mookie did Crazy Time as perscribed. Skidmark and BackPage modified but still put in work.
100 Burpees
200 Shoulder Tap Balls to the Wall
300 LBCs
Mary:
No 2nd mile happened – we were pressed for time to make Crazy Ivan
Announcements: N/A
Prayer: We were taken off and were off to Crazy Time.
Warm Up:Mosey to Ampitheatre Gumby called a few
SSH, Daisy Pickers, L&R arm overhead Stretch, L&R over Chest, L&R Leg over Stretch
The Workout: Jack Webb’s (7) No Rock
M’ERKIN -Box Jump – Over Head Press(Repeat)
Different PAX called the Count
Balls 2 Wall- 20(cadence)
PROTRACTORS-(15/45/90/45/15) 10ish count each(😂)
REPEAT 3X
Mosey to Rock Pile find a friend
PAX called 10 count with Rock
Bear Crawl 10Pushes, Plank Shuffle pushes back, curls, Overhead Press, Tri Extension, Rock press squat(2x), chest extension squat hold, Diamond M’erkin,
John Deere took over for some Lady Luck
Mosey back to Ampitheatre
First roll is Exercise 2nd roll is number of times.
2-Squats
3-WW2
4-Balls
5-2xM Burpees
6-Diamond
7-Spider M’erkin
8-Mountain Climber
9-Superman
10- Boat Canoe
11-Head,Shoulders,Knees,Toes
12-Box Cutter
Mosey to Flag for Mary
Mary: Boat Canoe Holds(Extended & Retracted) Flappy Birds
Announcements: Check FB/ Slack, New AO’s
Prayer: Lots of us are Down with the sickness or injuries, First Responders, Tofus Family Dog is being put down, John Deere’s Family…
Kenny’s Grave was nice a warm for a February morning. Some old faces showed up, always good to see those cotters. YHC had no clue what to do for today’s workout. Ended up having too much material so we will save that for another day of punishment. Anywhoo, if you weren’t there you missed a good one.
Warm up with a lap around the track
Butt kickers and high knees over to parking area near court.
Warm Ups:
Frankenstein’s x10 IC
Imperial Squat Walker x10 IC
Daisy Pickers x10 IC
Merkins x10 IC
Michael Phelps x10 IC
Main Event:
Partner up, grab 1 good sized rock of your choice per group. Mosey over to cones and ladders in back of parking lot.
P1 runs course of cones and ladders with 5 burpees at half way point, then runs other side of course back down. Facing field during round 1, then forward facing rds 2 and 3.
P2 performs exercise with the rock then switch once P1 returns
100 – WWII’s
200 – rut rows (back straight, looking up)
300 – curls (no swinging) R22 has a new curl style nearing the end.
Plank jacks AMRAP at the end of each exercise for the six before starting next round. Time was running short so YHC will save the second part of today’s beatdown for next week. John Cusack for those with rocks back to the pile and those empty handed did hallelujahs on the mosey.
Mary:
Australia Snow Angels (Superman) x10 IC
Exaggerated Freddy Mercury x15 IC
James Bond’s x10 IC 3 positions (tough one)
Windshield wipers x15 IC
Verse:
Do Not Worry
Matthew 6:25-26
““Therefore I say to you, do not worry about your life, what you will eat or what you will drink; nor about your body, what you will put on. Is not life more than food and the body more than clothing? Look at the birds of the air, for they neither sow nor reap nor gather into barns; yet your heavenly Father feeds them. Are you not of more value than they?”
We did name-o-rama in reverse so the repeat was hospital name. Also, YHC chose the 6 (Wrangler) to tell about himself and how F3 has impacted him. Thanks for sharing!
Announcements:
See slack and FB
Prayers: Crab Legs, Shredder, Moby’s dad, death of church member of Banana Seat, DD’s family, unspoken
YHC was gassed at the end of today’s beatdown. I needed that challenge. Thanks to those that continue to support Kenny’s Grave. Q needed in two weeks to lead.
BS Out!
Warm Up: Jog around tennis courts; circle up in parking lot with 20 SSH, 10/10 Fazio Arm, 10 Vegetation Grabbers, 10 Hillbillies, Static Arm Stretches, 10 Windmills, 10 Good am.
The Workout: 3 Firehoses, 40lb dumbbells and a PVC pipe filled with water were used by PAX throughout the work that began at the parking lot. PAX carried coupons to the lower area near the snack building. Dropped the coupons and headed over to the hill by the fence for 11’s with merkins at the bottom of the hill and LBCs at the top. Long 10-count on the last merkin for good measure. Mosey to the snack building and performed BTTW and Seated Chair 3X each with counts of 10, 15 and 20 by Dauber. Looking at the glorious coupons, Dauber diced the PAX into 4 groups of three. The idea was each PAX grabbed one coupon and jogged around the snack building 1-2X while the other PAX member cranked out various exercises called by a PAX/Dauber. Exercises included Burpees, LBCs, Pickle pounders, Prisoner Squats, low-slow flutters, etc. ranging from 10-30 count. Modify loved the Pickle-pounder cadence/count – 30? Lots of happy PAX breaking a sweat for sure in the balmy 50 degrees. Coupons were dropped as Dauber had PAX conduct 10 L/R leg-ups on the wall. Double D took over for Dauber as he shedded clothing and cranked out Derkins/Erkins. PAX mosey to the beginning of the wall and began a crossover hand maneuver along the wall to the end navigating through a set of steps. Dauber led the PAX back to the start and set up in a derkin position with the intent of having PAX crawl under the tunnel that was formed. Unfortunately, one PAX decided to not follow directions and threw that idea out the window by placing their hands back on the wall and performing erkins. Regardless, PAX added to their arm workout. DoubleD and LED helped roll up the hoses and PAX carried remain7coupons up the road back to the main parking lot near Dauber’s car. PAX held squat until the 6th joined in. Thinking we were close to Mary, Dauber decided to take the PAX on a cool-down jog back around the tennis courts. And then he spotted the big hill: opportunity to do at least one bear crawl up the hill; 10 dips on the guardrail (OYO) and safely hopped over said guardrail and ran down the sidewalk back to the bottom of the hill. No time for Rinse/Repeat. Mosey to tennis courts for Mary.
Mary: Various core exercises including box-cutters, LBCs, WWIIs and then YOGA. Dauber needed help remembering the names of the poses: Warrior I, II, Downward dog, cobra, Pigeon, chaturanga,
Announcements: ATT on Saturday – See Slack; lots of announcements on FB too.
Prayer: Double D’s dad, Shredder, Moby’s dad, Brexitt, lots of injuries (PAX, family); LED spoke about a family in need and how men were already stepping up with meals/gift cards. Dauber took us out in prayer.
NOTE: no EC Run today although LED was ready to go…sorry no Fritter Foundation
Additionally, During name-o-rama, PAX finished with their hospital names. Interesting fact: we have a Junior among us (as in first name Junior). Getting to know our brothers.
Q-Source: Catan had 4 PAX including Gump, Double D, Modify and Dauber. Discussed Preparedness. Nice discussion on “getting right, living right, leading right and leaving right.”
Huge pleasure leading these men. Thank you. Dauber
Warm Up: 5 Burpees OYO because we needed to get the blood flowing. SSH x 25; calf and arm stretching, Monkey Humpers x10
The Workout: YHC gave no clear direction on what was about to happen and just asked the PAX to follow him. Began Mosey to leave Ting Park. Stopped at Red light for Diamond Merkins x10, then continued with 65% up hill to Dominos. 10 Burpees OYO at Dominos while PAX came in. Half Marathon Pace down Crossway to neighborhood Pool, Pickle Pounders x15. Continued down Crossway with a 10k pace to next stop sign and prison yard squats x10. First hill of crossway was spotted and YHC went over a few fundamentals of running up hills. 60% up first hill and squat hold for the six. YHC then discussed technique for running down hills and we moseyed 70% downhill and then 50% up next hill and met at the top of creekvista. Pax was then introduced to Mt. Kiliman Springs. YHC gave direction to 60% downhill and 70% backup hill using the fundamentals we just discussed around running hills. 10 burpees OYO at the top. Rinse and Repeat with 60%/70% flip flopped and pickle pounders x15 at top. PAX then started a recovery run back towards Main St. with stopping points at the stop signs. Pax was soon to discover we lost Nemo and a search party was released to “Find Nemo” Thanks Banana Seat, 187 and UTI for heading back. Rest of PAX continued down Crossway back to Dominos and Squat hold for the six. YHC then told PAX to 1K Pace down his favorite stretch in Holly Springs back to Ting Park. Once at Ting we did a quick uphill to the Stadium and back to the lot for COT.
Was a pleasure leading you Strong Men this morning and I hope you all had as much fun as I did! Let’s go concur the day!
Announcements: Long ASS ATT run this Saturday
Prayer: Shredder (were pulling for you brother and hoping for no surgery), Our Brother Crablegs and all those battling ALS
Pax of 16 for a Tonka toy workout
Pablo, Dawg Pound, Blue Hen, Particle Board, Cowboy, Banana Seat, Sandlot, Pac Man, Moby, Norm, Bigelo, Da Business, Nemo, Coal Ash
Flannigan and Breach on the Q
Warmup– Run around the parking lot and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings and Hillbillies
Workout– Split into groups of 4 Group 1 takes the pain sticks and 3 of the 4 members perform pig on a stick around the parking lot. The 4th member carries a cinder block around the parking along with the group. The remaining groups are using cinder blocks to do jack webs, pain sticks to do wunderbras and the big tire and sledge to flip the tire and then hit it with the sledge. Repeat for 2 rounds all the way around.
Split up into 2 groups, ½ the pax goes up to the crosswalk in from of the school and the other ½ stays at the bottom. On go 1 group sprints up to the 2nd group and the sprint back down. Repeat for 4 cycles. Circle up for mary.
Mary- 22 Counts of LBC’s Homer to Marge 11 with right leg up 11 with left, Low slow flutter, and big boy sit-ups. Dawg Pound didn’t have enough so he led us through a very slow cadence count of 10 of pickle pounders to finish out the workout.
Announcements: Long Ass Att Run on Sat, Nemo is hosting a new AO starting on Monday..Ride the train. Check Slack or Facebook for details.
Prayers– Moby’s dad still having some issues pray for recovery. Shredder hurt his knee skiing on Sat, pray for a speedy recovery. Moby closed us out in prayer.
YHC was stilled filled with energy after the big Super Bowl win – that and missing Paradise City from staying up late to watch Brady hoist his 6th Lombardi trophy was the reason for this more of a limited run and intense leg and arm beat down. We had a 2.0 and an FNG to start out.
Warm Up: The usual jog around the parking lot and through the Cobra Sunrise Strava segment. Circled up at the flag for:
The Windmill ICx15
Hillbillies ICx15
Imperial Walkers ICx15
Good Mornings ICx15
The Workout:
In the back lot near the flag, we lined up on one end and did the following exercises. First exercise to the next piece of curb sticking out followed by the second exercise and then the first exercise again to the next piece of curb sticking out.
10 reps each of 2nd exercise and mosey back to the beginning for 5 OYO burpees.
Bear crawls and squats
Lunge walks and merkins
Bear crawls and LBCs
Crab walks and WWIIs
The PAX reminded YHC that the Patriots had just won the Superbowl.
One of the PAX showed up a tad late because apparently there are 2 Harris Teeters in Holly Springs and the link to Purple Cobra’s location doesn’t work. Need to get Gump to fix that…
Mosey around the back of the building in a clockwise manner stopping by the loading dock.
BTTW w/a 15 count down the line
15 count rest
People’s chair w/a 15 count down the line
15 count rest
BTTW w/a 10 count down the line
People’s chair w/a 10 count down the line
Mosey to Dry Cleaners Lot
Dan Taylor towards the flag
1 squat : 4 lunges
2 squat : 8 lunges
3 squat : 12 lunges
4 squat : 16 lunges
5 squat : 20 lunges
continuing to add on until we reached the flag
Mary:
YHC pulled out a Bose speaker and played Tubthumping for the PAX. Every time we heard “I get knocked down…” PAX did a Burpish Gettup. SSH were done otherwise.
Announcements:
Welcome FNG – Shooter (thanks to Rut for bringing him out)
Prayer:
Shredder, Rut’s friend Ken
4 pax posted. 1 for EC. Modify as needed
Warm Up: 1 mile
The Workout: standard 100 pullups, 200 merkins, 300 squats
Mary: 1 mile
Announcements: see pikachu stuff
Prayer: instead of prayer Pax went around and shared what they were most thankful for. Gumby with some major maturity.
22 Pax gathered in the smelliest part of Holly Springs for a Monday morning beatdown. Q was a little upset with the result so made sure to take it out on the Pax. Very few Pats fans showed up but I doubt they could handle it anyway.
EC: 187, Cowboy, Crosby, UTI, Full House, Pablo, Pikachu, Dawgpound, Skidmark
Warm Up: Mosey for one loop with stops to do Good Mornings, SSH, and Windmills. Once back at the court Pax paired up by ability and speed. It was only logical that Dawgpound requested to be Lucky’s partner. Somebody needed to make sure we gave Lucky a push. Kudos DP.
The Workout: Catch me if you can partner runs. 1st loop 2 Double Merkin Burpees. 2nd loop around 3 squat jumps. 3rd time around 5 merkins. Once at the end circle back for the 6 doing 5 LBCs.
Mosey to the ramp for some 7’s. Reverse merkins at the bottom and star jumps halfway up the ramp.
Mary: Merkin clock with stops at 12, 10, 8, 6, 5, 4, 3, 2, and 12.
Announcements: See Pikachu’s announcements on FB and Slack. Nothing new.
Prayer: Shredder, Dumbo, Brexit, Emeril