66% Shirted at the mini Murph

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FNGs:  Welcome Strat-eee-gery

Warm Up: Good Mornings, Windmills, SSH, Goofballs, Frankensteins, Squats

The Workout:  Murph.  Well… whatever we can squeeze into a 45 min workout.

Started with the traditional 1 mile run by completing the figure 8 around Womble.

Paired off into accountability partners.  YHC cut the normal count of 100 pull-ups, 200 merkins, and 300 squats in half.  Each PAX aimed to complete half of the normal Murph.  The count was done OYO with YHC supplying headlocks and mumblechatter throughout.

I regailed the PAX with a memory of one of my first Cletus workouts where a Murph was declared as the workout.  It was intimidating and so hard back then.  This wasnt easy today but it was certainly easier than it was on one of my first workouts.  Keep coming back, get stronger, beat yesterday, <enter your cliche inspirational message here>

Did you know that YHC is now the site Q at Disney?  Do you have a birthday, anniversary, or other memorable event to celebrate?  Celebrate it at Disney!

Reserve your spot on the Disney Q-Sheet today before its too late!!!

https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

Once PAX completed their reps – we mozy’d around the soccer field and back around to the playground.  The TBD tribe then mozy’d back to the main lot for Mary.

Mary:  Homer to Marge, Pickle Pounders, (these brought cheers from the non-F3 onlookers in the lot), Good Mornings

Announcements:  Welcome Plunger (PAX relocating from Charlotte) – dropped some intel about an F3 campout coming this summer.  I cant find the link on Slack but keep an eye out for this HIM.  Good dude moving into town very soon.

T-Claps (Recognition):

Prayer:  Prayers for the country, Stra-tee-gery sought prayers for his 2.0s looking for college placement

There’s only one way to the top if you wanna rock and roll….

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FNGs: ZERO
Warm Up: Mumble chatter walk down to the shelter – SSH x25, Frankenstein IC x15, Daisy Picker Slow IC x10, Sir Fazio 30 sec f/b, OHC IC x15, Seal Clap IC x15, Michael Phelps
The Workout:

YHC rolled into TBD following a late pre-blast (with a nod to our 1stF Q Fanny Pack for reminding the Q he was Q…) to get the mind straight and determine what was to be determined this morning. Spicy rolls up followed by Tetanus. Tetanus and YHC are both nursing injuries so we are in good company for a zero point zero and I know Pumpkin Spice loves these so I kind of expected to see him roll in. What transpired was just that.  I brought some classic rock tunes along – inspired by my last trip here Q’d by Yogurt.

Plank-o-rama to start. 2 x 2 x 1- each exercise 30 seconds in duration, recover w/ Foxhole Merkins AMRAP for 30 seconds in between each set.

1 – Catalina Wine Makers, Shoulder Taps

2 – Nipplers, Chill Cut

3- Plank Hold

Repeato going back up Nipplers, Chill Cut, CWM, ST and FH Merkins in between each set

Mosey to the rock pile for a coupon. John Cusack back to the Shelter – Same pattern as above w/ Standard Merkins on rocks for 30 seconds AMRAP alternating from left arm on rocks to right (10 rep average each side)

1- Curls for the Girlz, Overhead Press

2- Ground Pounders, John Cusack

3 – Upright Rows

Repeato going back up


Mary: 15-20 reps each – Box Cutters, Low Slow Flutter, 6-inch hold (30 seconds), LBC, Homer to Marge (l/r), WWI, WWII, Freddy Mercury, Pickle Pounders
Announcements: Heavenly Peace donations and work signup, LAR next weekend
T-Claps (Recognition):
Prayer: YHC took us out

The Quiet Man

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Happy St. Patrick’s Day! YHC made it a point to take the Q today at my site to deliver the celebratory beatdown and celebrate our Irish pride. Honestly not a lot of hooliganry, shenanigans, or mumblechatter during the workout today. Some workouts have a lot of chatter and a lot of laughs…others not so much. I know that YHC’s method of leading often leads to a quieter workout…but that’s my working style…get things done…I’ll get my talking in at 2nd F! Seven Hearty Hooligans posted at Womble for a 4 leaf clover of fitness…so we went to 4 different spots on the grounds. Each spot, had a relatively narrow focus on the muscle group under attack.

FNG’s: No sir!
Warm Up: SSH x 30 IC, Daisy Pickers, Annie’s, Chinooks, Seal Claps, Frankensteins all x12 IC, Good Morning x6 IC.
The Workout: We moseyed over to the baseball parking lot where PAX were instructed to bear crawl the length of the parking lot and choose a challenging large rock. We did 2 rounds, with a bear crawl/lunge walk break in between. Curls for the Girls x25, Wonderbras x15 IC, and Rut-Rows x25.

Stop 2 had us moseying to the bandstand…now to work on some upper body/chest area. Balls to the Wall x 10 IC, Irkins x25, BTTW x12IC, Dips x25, BTTW x15 IC, Derkins x20, BTTW x20 IC, Hand Release Merkins x20. People’s Chair to recover…because we would be hitting legs next. Moseyed over to the large parking lot.

YHC previously set up 4 cones for a suicide series. Run to 1st cone, 5 burpees. 2nd Cone = 10 Alternate Lunges IC, 3rd Cone = 15 Squat Jumps, 4th Cone = 20 Monkey Humpers IC. A few PAX got to start climbing down the ladder, but otherwise, we picked up the 6 and proceeded. We finished up this 3rd “leaf” with 20 Prisoner Squats, 20 Zebra Kicks x20 IC, and 20 more Prisoner Squats.

We moseyed over to the tennis courts for Mary and stretching.
Mary: WW1’s x20, Dying Cockroach x 20 IC, LSF x 20 IC, and Pickle Pounders x 20 IC. Pigeon Pose both sides, high plank, side plank both side, high plank, Good mornings x6 IC. Slainte!!!
Announcements: Great TEDTalk last night about ShieldLocks. Check out the archive if you weren’t able to be there. Long Ass Run, Saturday March 27th.
T-Claps (Recognition): Cancun for getting out here and posting quite often since starting 4 weeks ago. Way to get it!
Prayer: Cancun and his wife’s book deal/process, FloJoe and his M…she’s got a good job possiblity, hope it goes well. YHC took us out. Grateful to be here this morning with these HIM!

All the highlights

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YHC’s 2nd TBD Q of the year. Tetanus was kind enough to award me a sweet Staff / SYITG shirt after this one. Very snazzy!

FNGs:

None today
Warm Up:

Mosey to the end parking lot

SSH x20 IC

Daisy picker x10 IC

Good morning x10 IC

Sir Fazio x10 IC forward/backward
The Workout:

Mosey to the playground

4 corners on the soccer field loop – 5x pull ups each time past the playground, 5x merkins, 10x carolina dry docks, 15x squats, 20x freddy mercury IC at the respective corners. After 2 laps we mosied to the amphitheater

Partner up – alternate between dips and balls to the wall – dips IC as timer, 30x, 20x, and 10x

Mosey to the middle parking lot and grab a rock. Bearly curling down, crab soccer back

Mosey across the street to the pit for the big hill. 7s on the hill with derkins on the fence (top rung!) and monkey humpers at the bottom
Mary:

Mosey to the tennis courts

LBCs x20 IC

Pickle Pounders x10 IC

Sadly we were out of time
Announcements:

Long ass run on the ATT

T-Claps (Recognition):

Cancun – dude is killing it!
Prayer:

YHC’s M

It came with a free shirt

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1st Q of the free shirt challenge.
EC: Mookie for 2 miles, Skidmark for 3.

FNGs: None
Warm Up: Some imperial walkers, hillbillies, arm circles, SSH
The Workout: Mosey to the rock pile to select a rock. Leave the rock at the rock pile and mosey to the playset for 5-10 good pullups. Mosey back to the shelter and partner up. Partner 1 will run to the rock pile and do set 1 of Jack Webbs (1 merkin, 3 Shoulder press with rock). While Partner 1 is running and Jack Webbing Partner 2 is doing a glute exercise. Then switch. Worked all the way to 10 merkins-30 Shoulder press. Glute exercises performed: Single leg deadlift, Reverse lunge, Split squat, Homer to marge, regular squat, stepups.
Mosey back to the playset for two rounds of pullups.
Mary: 6 minutes of plank hold with various exercises. We reviewed the 5 core principals and the F3 mission while in plank.
Announcements: Long Ass Run March 27
T-Claps (Recognition):
Prayer: Friend of Roger Roger, YHC took us out.

33.33% of Shirt Earned / 100% Shirted (and then some)

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YHC was an easy mark, taken in, fell hook line and sinker, drank the Kool-Aid, took the bait, etc, etc.  I signed up for 3 Qs at TBD for 2021…

But hey…  as mentioned in the pre-blast.  There seems to be some sentiment that YHC needs to wear more shirts.  So why not!?  TBD could use a shot in the arm, something to make TBD > R4TJ, if even just for one gloomy morning.

Contrary to the pre-blast I was 100% shirted.  It was cold this morning, there was wind, and Snap immediately requested that he be kept warm throughout the workout.  LET’S ROLL!!!

EC:  YHC

FNGs:  Afraid of the skin I suppose

Warm Up:

  • Mozy to the opposite lot
  • 20x SSH
  • 10x Daisy Pickers
  • Mozy back to main lot
  • 20x Goofballs
  • 10x Windmills
  • Mozy to outdoor stage

The Workout:

Broke out into team 1 and team 2 – Shoulder taps B2W and Overhead Claps with People’s Chair were in play at YHCs discresion – Went through this for 3 rounds

  • 1 – Box Jumps (20)
    2 – Balls 2 Wall (shoulder taps)
  • 1 – Dips (20)
    2 – People’s Chair (Overhead Claps)
  • 1 – Earkins (20)
    2 – Balls 2 Wall

Mozy to the rock pile – 3 rounds of squats and Quiver Crushers + 1 Bondo Special

  • 20x squats with Rocks
  • 20x Quiver Crushers (WW2 with an overhead press in the middle)
  • Bondo Special – 20x Curls for the Girls

Return the rocks, return for Mary (we went the long way because YHC was cold and needed to warm up)

Mary:

  • Box Cutters
  • Flutter Kicks
  • Homer to Marge
  • Good Mornings

Announcements:

  • TED Talks avaialble online – watch them and bring the conversation to your Shield Lock, your COT, your 2nd F, where ever you can.
  • Shield Lock – A Challenge will come in the summer but in the meantime, get educated on what a Shield Lock is.  Talk to some PAX that have been around for a while and ask some questions.  There is material online but the experience of your brothers will help you understand it better and get their take on what its all about.   Expect a TED talk at some point on this topic as well.
  • 2nd F at Panera

T-Claps (Recognition):

  • Continued praise to Shredder and Tetanus for their work on the TED Talks – go watch em
  • Fanny Pack and Tetanus for their innovative shirt enablement program

Prayer:

  • Quiver’s daughter headed back to in=person, prayers for all students and teachers
  • Bondo’s freind going in to remove a brain tumor today

 

Faces have been removed to avoid the improper usage

of this photo without authorized consent 😀

Toys at TBD

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After the t-shirt offer from TBD site leadership YHC signed up for a few days throughout the year. Not an AO that I get to all that often but certainly a location that I’m intimently familiar with – there have been weeks that I’ve spent 5+ hours cumulatively at Womble Park.

With a race upcoming this weekend it was the perfect opportunity for a relatively low running, low leg impact workout. With a few toys in the car YHC made the load up early and tried (but failed) to not be late to the 0445 ECEC call with Fanny Pack. After 2 miles we picked up Abe, got it in on the standard EC route, and then they were nice enough to help me fight with setting up what would be the most popular toys – the gymnast rings. We made it back to the parking lot just in time for 0530 and to find Tetanus, Snap, and Bobby Boucher wondering where everyone else was. I opened the car back up to get some help with the 50 and 70lb kettlebells. We took a walk together back to the playground and we were set.

FNGs: None today in the Springs – lots in the Quay though!
Warm Up:

SSH x15 IC

Good Morning x10 on my down/up

Daisy Pickers on Fanny Pack’s cadence while YHC fought with a strap again

Squats x15

Sir Fazio Arm Circles x10 forwards/backwards

The Workout:

Pax circled up for the following stations (in this order):

  • 20x Pull Ups – this was the timekeeper
  • Kettlebell swings w/50lb bell
  • Squats on balance ball
  • Deadlift w/70lb bell
  • SSH

Atomic pushups (Merkins with hands on gymnast rings in straps, feet on ground, so as far down as you can) – it turned out that doing pull ups after these was challenging, so we swapped the order after our  break

We repeated for two total rounds and then took a lap around the soccer fields in a doomed attempt to see the smelly runners from across town. We stopped at the white fence for YHC’s version of typerwriters – start with feet on the lowest wrung for 8x Derkins, slide across and setup up a wrung for 6x derkins, slide back down and go to the top for 4x derkins, slide across for the last 2x derkins.

Mosey back to the playground for one more round on the stations.

  • Mosey over to the ampitheater for some work with the wall:
  • Preacher’s Chair x10 IC
  • Balls to the wall x15 IC
  • Preacher’s Chair x20 IC
  • Balls to the wall x25 IC

Mosey back to the playground for Mary
Mary:

Breakdancer x10 IC

Side plank tucks x6

Side plank raises x10

Yoga – tabletop, cat/cow, child’s pose, shoulder stretch child’s pose, puppy dog pose
Announcements:

Still availability to get in on the TBD shirt club. Tetanus had his on today – they’re pretty sweet!

Keep your eyes out for more information on fundraising for first aid kits for HSPD.
T-Claps (Recognition):

Dauber, Shredder, and John Deere for fundraising for first aid kits for HSPD. Way to see a need and step up.
Prayer:

Pumpkin Spice & Mr. Terrific
Praises for recovery for Fumunga

Merkins or Jump Squats?

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PAX: Bobby Boucher, Bondo, Abe, Yogurt, Fanny Pack, Tetanus, Snap, Norbert
Warm Up: Ran the long way to the far parking lot by Grigsby to do some SSH, GMs, windmills, Daisy Pickers, Frankensteins, Hillbillies, and Fazio arm circles.
The Workout: I was trying to figure out a more creative version of 7s last night and came up with the bad idea to see if it would be harder to do Merkins after bear crawls or jump squats after hopping so we gave it a try.  Yogurt marked off probably about 20-30 yards and we did a round of 7s, everyone seemed to think that jump squats were harder.  Maybe Merkins Squats next time?

The we moseyed over to the rock pile for curls, triceps, ground pounders, rut rows, boobity boobity, Midget cookie pouches and sever other rock exercises
Mary:  Finished up at the tennis courts with Mary that included WWIIs, LBCs (front and side), low slow flutter, shoulder taps, Homer to Marge, and pickle pounders.  Everyone seemed to have got their money’s worth…
Announcements:  Tetanus and his M have created some sweet staff T-shirts.  Anyone who Qs 3 workouts at TBD gets one!
T-Claps (Recognition): Norbert for putting in his first real workout (only Ultimate up until today)
Prayer: Fanny Pack’s M Courtney is still working through some health challenges, prayers for her

Another One Bites the Dust

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Great crowd for a morning workout at To Be Determined. 9 determined PAX took care of business with the heart of the workout being a musical Dora. A variety of songs were chosen and when a song ended, the associated exercise ended and a new exercise was performed throughout the next song. As one of my favorites came on, Another One Bites the Dust (By Queen), I couldn’t help but think of those poor souls that could not overcome the fartsack this morning. For some, they didn’t hear their alarm clock go off and perhaps for others their MOPED ran out of gas.

FNGs: None

Warm Up: SSH X 20, Frankenstein X 10, Imperial Walker X10, deep groin stretch for a 10 count, SFA X10 clockwise and counter clockwise

The Workout: Started with an Indian run around the soccer fields and to the amphitheater. PAX counted off by 2, the ones completed 10 Catalina Winemixers while the Twos performed Balls tot he wall. Then switch. Next round the ones completed 20 merkins while the twos performed peoples chair. Rinse and repeat. Then mosey to the pavilion where we partnered up. YHC had some pre-selected jams and a portable speaker (played softly so as to not disturb the peace). Exercises at play were Derkins, Dips and monkey humpers. One partner did an evolution of man up the pavement (bear crawl, then lunge walk then sprint) while the other Pax did AMRAP. When the PAX returned, they switched. When the song ended, PAX moved onto the next exercise.  Then a mosey to the tennis courts for Mary.

Mary: Not much time left so we did LBC X20 and another LBC X10 with a 1o count hold on each crunch.

Announcements: LAR – Check slack for Skidmarks post about the upcoming Long Arse Run, 3rd meeting with some discussion about potential 2021 Shieldlock and some pax gave insights into their experiences with the previous Shieldlock which was good because we had a few PAX that are new to F3. Also check slack for some volunteer work at Holly Springs food cupboard.

Prayer: Fanny pack for taking a professional development journey with eyes on potentially being a principle one day

Your Doctor Must Not Do F3

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A chilly morning that got warmed up in a hurry today at TBD. A certain PAX made an appearance in the Gloom today stating that he may have to modify, based on some doctor’s orders for a recently completed procedure. Technically, the care document he was given stated no physical exertion for 2 weeks, another PAX stated, “Well, your doctor must not do F3.” At times, F3 workouts, accountability, and brotherhood does make you feel superhuman. YHC was determined to pull out a few new exercise routines that I haven’t Q’d up before. However, YHC also vastly underestimated the amount of running to be completed at the workout in the pre-blast. Sorry fellas…please come see us at TBD again!

FNG’s: none
Warm Up: Everything x13. Good Morning’s, Frankensteins, Seal Claps, a quick mosey to the other parking lot, Overhead Claps, Sir Fazio’s (F/R), and Daisy Pickers.
The Workout: Here’s where I underestimated the distance and called a shorter run audible about midway through the routine. 11’s the long way in the parking lot. On one end, it was FoxHole Merkins (a WWI on the UP, a roll, and a hand release merkin on the UP…that’s 1.) The other end was Imperial Squat Walkers.

Next Up…we would do a Agility Ladder routine where YHC brought the fast feet ladder and some cones. Each PAX got a turn performing the routine of fast feet in and out in all squares of the ladder, followed by a quick side shuffle between cones, stopping at each one for an up/down. On each end, as PAX waited, we did Shoulder Taps IC and other other end we did LSF’s IC. We did this until all PAX got their turns in. PAX helped snatch up the toys and we moseyed over to the tennis court.

We assumed the People’s Chair position and waited until all PAX returned followed by a 10 count for all PAX. On to Jack Webbs 1/3 ratio. We started at 7 Merkins and counted down to 1. Final routine was about 70 seconds of continuous squats. Have a nice day!
Mary: Built into the routine.
Announcements: Monthly Fitness Challenge and channel on Slack…not too late to join and catch up!
T-Claps (Recognition): All the PAX for staying strong and no complaints despite false advertising by YHC.
Prayer: Continued recovery for my M and M of 187. Bondo stepped up to take us out.