AO formerly known as Tiger Blood

Triple Nickel at Tiger Blood

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6 PAX for Tiger Blood this morning Foghorn with a weighted vest.  2 for EC (Cowboy and Dawgpound)

Warm Up:

Mosey to back parking lot and circle up

Side Straddle Hop IC x 15
Windmills IC x 15
Fozzie Arm Circles IC x 15 Forward and x 15 Reverse
TClaps IC x 15
Daisy Pickers IC x 15

Mosey to Track for a Lap with
High Knees
But Kickers
Karaoke

The Workout:

Tripple Nickel

5 IC Dips at Bench
Indian Run 1/2 Lap
5 plank Jack Burpees
Indian Run 1/2 Lap back to Bench
Repeat x 5

Mosey back to main parking lot

Bear Crawl or Lunge Walk the Carpool Circle

Mary:

LBC IC x15
Homer to Marge IC x15
WWII x 15
Pickel Pounders IC x15
Box Cutters IC x15
Freddie Mercury IC x15
Have a Nice Day x15
Announcements:

First Aid Training April 25th 6:30 PM at Holly Springs Fire Station.  Would like to collect Smoke Detectors and 9V Batteries to donate when we go.  See Cowboy for details

Prayer:

Shredder, Crablegs, Buford’s Daughter and others spoken and non-spoken.

Final Four Partner Pain

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PAX: BlueHen, SlideRule*, PeakWeek, M4L, Particle Board, Cowboy*, Warbucks*, 187, AxE, DaBusiness

As the Q rolled up in the swamp donkey with PeakWeek for week 2 of TigerBlood it was great to see the PAX getting in some EC running toward the school. Little did they know this would be a run heavy workout today with a final four spin.

It was great to see some new faces out to TigerBlood for the first time.  A quick welcome and the group was off….

Warm Up:

Run down the street leading to the track for warm-ups in the parking lot.

  • Daniel-Son (request from 187) – IC HiYA X 4
  • Little Baby SSH IC X 14
  • Slow Good Mornings IC X 4
  • Windmill  IC X 4
  • Merkins hold on the down X 4

 

The Workout:

To get things started the PAX partnered up and headed over to the opening for the track.  With a partner the PAX got in 4 hot laps around the track completing a mile.  Each lap should get quicker staying with your accountability partner.  The PAX held the plank hold until all groups finished.

The PAX started the Indian Run over to the large soccer field behind the middle school for a couple of rounds of 4 Corners. Here is how it went down…

Round 1 1st Corner: 14 merkins, 2nd  Corner: 14 one arm out merkins  3rd Corner: hand release merkins X 14 4th Corner: merkin claps X 14.  Partners did the wheelbarrow, switching as needed,  between the 1st and 2nd corner and 3rd and 4th corner. All PAX held the squat hold at each corner to complete the merkins together.  Partners did the Partner Carry, switching as needed, between the 2nd and 3rd corner and 4th and 1st corner.

Round 2 –  1st Corner: 14  IC Low Slow Flutter, 2nd Corner: 14 IC American Hammer, 3rd Corner: 14 plank jacks, 4th corner: Crab Humpers X 14.  Partners did bunny hops with arms locks (took one from Moby’s playbook) between the 1st and 2nd corner and 3rd and 4th corner. All PAX held the squat hold at each corner to complete the ab exercises together.  Partners sprinted  between the 2nd and 3rd corner and 4th and 1st corner.

With all PAX almost gassed everyone made their way over towards the retaining wall on the far parking lot of the elementary school.  SlideRule may have thought it was time to get the knees bloody, but that wasn’t the case.  The Pax were instructed to hold the plank on the curb moving towards the front of the lot in and Indian Plank Slide.  Two rounds and the PAX were off to finish things up and return to the parking lot, however a quick detour to get in Tiger print hops first.

Mary:

  • Round on Guantanamo
  • 4 inch leg hold X 14, 14 inch leg hold X 14, 4 inch leg hold X 14, and 14 inch leg hold X 14
  • Homer to Marge IC X 14
  • Boat Canoe IC X 14

It is always fun leading the group.  Everyone really got after it today, I believe we came in just short of 3 miles for the workout – Great Work!

Announcements:

F3 SouthWake Dad’s workout this Saturday, 9am at Womble led by PeakWeek and RogerRoger.  M4L and I are planning a Ruck beer tour convergence in May – stay tuned for more.  F3 Dads camp in August at Camp Seagull.  Look out for the registration.

Prayer:

Moby’s dad, CrabLegs, Shredder.

Opening Day – Field of Pain

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Emeril, Chips, BlueHen*, Skidmark*, ShamWow!*, Aquaman*, SlideRule, Pikachu*, Spanks, Lipstick, Nemo*, DaBusiness

As the EC crowd gathered cars were plentiful for opening day at TigerBlood.  Evidently cars were parked in the lot for an overnight field trip and the Q didn’t need to call an audible on the first workout.  Those with a * were off for EC with a course of hills mapped out by Skidmark.  The pace was set and the first EC at TigerBlood was complete.  14 brave showed up to see what all the hype was for the new AO.

Warm Up:

Quick run from the parking lot to the parking lot by the track. The run was split between butt kickers, high knees, and karaoke.

Circle up for…

Daniel-Son X 10

SSH X 20

Slow Good mornings X 10

Clock Merkins, 1, 11, 3, 10, 6 (or some variation of that )

The Workout:

In the spirit of the 2019 MLB Opening Day season the Q split the PAX into 4 groups for a game of Field of Dreams.

Here is how it went down…

Home plate: (15 burpees)- Home plate is the clock.  As a group do 15 burpees, then run to right field to relieve the group.  Right field will go to center, center to left, and left to home until all groups have cross home plate.

Right Field Foul Pole: (AMRAP Chilly Jacks) This station did As Many Reps As Possible of Chilly Jacks. Remember the team total.

Center Field: (AMRAP – Merkins) This station did  As Many Reps As Possible of merkins. Remember the team total.

Left Field Foul Pole: -(AMRAP – Fence Squats) This station did As Many Reps As Possible of fence squats.  Remember the team total.

Once all groups have completed the four stations everyone returned to home plate.  The groups reported their collective totals of the three outfield stations to determine the winner of Field of Dreams.  There was evidently Bad Math and with no replays available no winner was announced.

The PAX were guided on a run, with some misdirection, over to the road along the back of the school.  Everyone went down to the chill cut plank hold for a round of Box Jump/Plankhold Indian run.  Some mumble chatter was heard about jumping over each other.  After everyone had completed one set the Q moved the group to Low Slow Flutter/Box Jump Indian Run until we reach the end of road.

Next Up…  From Field of Dreams to Field of Pain

The PAX circled up in the field in from of the elementary school with a dirt track.  Partner Up. Plank hold while other partner box jumps over the partner and back for a total of 10 complete box.  The partner doing the box jumps then took off for a hot lap around the direct track while the other partner moved to Peter Parker merkins.  Rinse and Repeat.

On the way back to parking lot for Mary the Q guided the Pax over the Tiger prints hopscotching along each print.

Mary:

Crab Humper: IC X 20.  (While in the Crab walk position thrust the pelvis into the air)

Nolan Ryan X 10 each side with POW as the count  (The PAX did a side plank while  giving  an upper cut punch to Robin Ventura)

American baseball Hammers X 10 (a variation of American hammers while swinging an air bat on each side.

Boat Canoes X 10

Clock Merkins (3,9, 6, 10… or some variation of that)

Announcements:

Many options on Saturday – North-South convergence (see Emeril for carpooling details), normal U-turn, Dee Dee 5K(SkidMark is running and welcomes others to join).

Prayer:

Belle, CrabLegs

 

The PAX got after it today and look forward to continued fun at TigerBlood.

Beta TigerBlood

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PAX: Brony, PeakWeek, BlueHen, SlideRule, Da Business, Wiggly, Spanx, Dawgpound, Buford, Pikachu

It is always a difficult decision to start a new AO, but we have seen over the years that this is how we grow and attract new FNG’s. With numbers consistently north of the 12 at Disney it was time to plant a new flag. Since there isn’t currently an AO at Holly Ridge Middle/Elementary today was a beta run to see if this was an ideal location with enough pain stations. The Q hasn’t spent any time at this location, but did some Google Earth reconnaissance and the site appeared to have several good options, plenty of parking, and limited houses. The goal of today was to cover the property and pull out of the bag exercises as they seemed appropriate.  It was a rainy morning for a beta test and some mumble chatter second guessing why they decided this was a good idea, but 10 PAX braved the conditions to see what this site has to offer.  A quick mosey to the front of the Middle school to take some cover from the rain before it was GO time and then we were off.

Warm Up:

Mosey run along the front left side of the middle school towards to the back of the middle school parking lot for warm up.

SSSH X 20

Daisy Picker X 10

Squat hold Fazio Arm Circle X 10 rotate X 10

Windmill X 10

Site Map


The Workout:

Mosey down the stairs to the track.  We couldn’t find an entrance so we jumped the fence, only later to find a wide open entrance further down.  A hot lap of catch me if you can with a partner.  Partner drops down for 5 merkins, sprints to catch the partner, repeat until we all get a lap in.  Jump back over the fence with some groans (some aren’t as nimble and agile as Pikachu).  We gave the bleachers a test for stability with a round of step ups.

Mosey away from the track and towards a path running behind the track and baseball field.  It is here that we discovered a wide open entrance for the track. Continued to run along the path (several uneven sections but no cuts Yet) and continue along this path leading out behind the elementary school.

The PAX divided into three groups.  Group 1 did 10 Pole Jump ups on one playground, Group 2 did 10 dips on second set of playground equipment, and Group 3 did 10 (5 each) pull ups on third set of playground equipment.  The groups rotating until each group completed one set.

Mosey out to the long parking lot on the right side of the elementary school for a round of suicide runs.  Run each light pole and sprint back until we covered the entire parking lot.

The PAX moved over to large, uneven retaining wall across from the parking lot.  Three sets of 20 count New Mexican Quick Feet and 20 count of balls to the wall.  SlideRule got in too tight with his balls to the wall causing a knee injury on the way down.  He took one for the team but kept going strong.

Indian run over to the front of the elementary school and a lap around what appeared to be a kickball field.  The PAX moved over to the center of the field for a round for Starfish.  Brony’s rain jacket was placed in the middle of the star and the PAX split into three group around the jacket.  Group one did 10 merkins, group two did 10 wide-grip merkins, and group three did 10 diamond merkins.  After each group was finished they bear crawled to the center(jacket) for 5 burpees and out to the next station(corner of the star) until all three stations were complete.

Quick mosey over to the front of the school to see what we had to work with.  There was plenty of cover along the walkway leading into the school.  Tiger prints (we think) were covering the walkway so it only made sense to leap frog each tiger print until we covered the walkway.  1 round of dips and urkins on the tables in front of the school.

Quick mosey back to the parking lot where the fun started for Mary.

Mary:

Guantanamo’s – 1 round

American Hammer – X 10

Windshield Wiper – X11

Boat Canoe – X10

JaLo – X10

Peter Parkers – X10

Quick discussion about the new site.  While it doesn’t have all of the options that Disney has, it is a promising new site location…..plenty of large parking lots, a track (that we think we can use), very large soccer field behind the elementary school, baseball field behind the middle school, good cover, limited houses nearby, and Blood Drawn on the first workout.  Several names were thrown out, but we quickly settled on Tiger (paws in front of school) + Blood (SlideRule’s jacked up knee) = TigerBlood.

Thanks for those that came out to help test this site location.  I look forward to helping get this new AO up and running.  SlideRule set the bar high drawing blood…. Challenge accepted.  Come on out next Thursday to join!


Announcements:

Helping CrabLegs with work around the house on Sunday from 2-5.  See Pikachu’s weekly announcements.

Prayer:

SlideRule’s knee, CrabLegs, those recovering.