The Train Be Rollin’

/in /by

FNGs: None

Warm Up: Various Stretches

The Workout: Mosey tour of the Holly Springs downtown with stops at Osha for wall sits and heel raises, the parking deck for cocaine bears and lung walk/squats, the amphitheater for urkins/dips/LBCs, and the locking docks for pull-ups. 

Mary: A 3 minute AMRAP of merkins followed by a 3 minute AMRAP of squats followed by a 3min AMRAP of WWIs, then some stretching.

Announcements: Mulch spreading at Sugg Farm/Bass Lake this Friday(?)

T-Claps (Recognition): None

Prayer: Pumpkins Spice moving to Clayton

1k Rep Challenge

/in /by

Warm Up: Fazio Arm Circles, Good Morning, Windmills, HillBillies, Imperial Walkers   

The Workout:10 Reps of 10 Exercises for 10 Rounds.

10 IC -SSH,

10 -Bobby Hurly

10-Merkins

10-Burpees

10 IC -Mountain Climbers

10 IC -Peter Parkers

10 IC -Plank Jacks

10 -Squats

10 -Calve Raises

10-Alternating lunges.

Announcements: Run the Quay. 

Prayer: Ka-Chow SATs

No Missed Stops

/in /by

FNGs: None

The Workout:

 

5 PAX showed up to Downtown Train, where we took a tour around town with some luggage and took turns porting the coupons.

Station 1:

Standard Warmup – SSH, GM, SF, Daisy Pickers, WMH, Merkins, Penalty Burpees

Station 2:

Wall Sits while each pax took turns doing 20 Calf Raises 80# sandbag x 2 Rounds

Station 3:

Dips while each Pax ran the triple step 60# SB

Reverse Lunges while each Pax ran the triple steps 60# SB

Station 4:

Pull ups while each Pax completed 10 WWIII 40#SB

Plank while each Pax completed 10 WWIII 50#SB

Station 5:

COT at the Flag

Great work Ponzi P.S.I. , Stovepipe , Harry Caray , and YHC

There will be hills

/in /by

FNGs: none

Warm Up: good mornings, ssh, imperial walkers, hill billies, mtn climbers, will mays hays

The Workout: Mosey to library hill 

Round 1: 10 merkins / 15 squats / 1 hill sprint loop

Round 2: 15 merkins / 20 squats / 1 hill sprint loop

Round 3: 20 merkins / 25 squats / 1 hill sprint loop

Round 4: 25 merkins / 30 squats / 1 hill sprint loop

Round 5: 20 merkins / 25 squats / 1 hill sprint loop

Round 6: 15 merkins / 20 squats / 1 hill sprint loop

mosey back to parking lot for core challenge (45 seconds on / 15 rest)

broken bicycles, american hammer, side plank(l/r), freddy mercury

Mary: none

Announcements: q sheet needs some love

T-Claps (Recognition):

Prayer: Ka chow dog surgery, harry carry new baby

Four Corners and Knee PT

/in /by

FNGs: none

Warm Up: side straddle hops, good mornings, imperial walkers, hillbillies, wind mills, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout:

Thing 1: four corners around town hall commons

  • Corner 1: merkins
  • Corner 2: squats
  • Corner 3: dips
  • Corner 4: Superman’s

Thing 2: Abe’s Knee PT. We went through a round of my PT exercises so that A) it’s one less for me to do later and B) to bring up the point that it’s important to do the supportive strength training that goes into keeping our bodies in good shape.

  • Step downs
  • Michael Jacksons
  • hip abductors
  • calf raises

Mary: popcorn Mary followed by a little bit of stretching

Announcements: shirt order, sign up to Q

T-Claps: Blue Crush for sticking around after the workout to knockout 40 merkins with Vasoline.

Prayer: mental health

Downtown Train to visit Dora

/in /by

FNGs: none

Warm Up: some mosey, stretching, SSH, merkins

The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.

Thang 1: 

Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator. 
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges

Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)

Thang 2: 

Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.

3 rounds:

Round 1- second mailbox, plank hold

Round 2- third mailbox, plank hold

Round 3- fourth mailbox, squat hold

Return to the flag

 Announcements: shooting blanks is moving, help as you have availability

T-Claps (Recognition): those who served as the spring classic

Prayer: u.t.i.’s dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken

Four Corners of Train (like…pain? I don’t know)

/in /by

10 PAX rode the 🚂downtown train🚂 toward a more square-shaped parking lot to run though four corners: ~25 reps per corner of different lower body, upper body, core, etc workouts (x4) to finish over 400 reps of pure fun.

Thanks for having me. Great work and chatter!

Shooting Blanks Bobby Dall Stumpy Ka-Chow Play-Doh @Duplo Friday Night Lights MadDog2020 Galvanized

Dental work

/in /by

FNG: Galvanize

WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance.

We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpee’s for lateness. 🙂
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x  Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.

 

Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpee‘s. Stay together as a team. Bear crawl after two rounds instead of run.

Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.

Announcement: Q Them all challenge, even the odds,

T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.

Prayer: Health of all men, unspoken.

 

3/16/26 Train in the Rain

/in /by

Six PAX arrived by 5:27 am when the rain got heavy. Blue Crush, Shooting Blanks, Best In Show, and Hasselhoff hopped out of their cars and embraced the suck. Vasoline already embraced a 4 mile EC. I hopped out, ducking, as if I could avoid the downpour. We immediately ran to the parking deck and settle in.

WU: Exercises on the corners: SSH 25x, high knees 15x, arm circles 10x F/B, stretching OYO.

The PAX nearly nailed the F3 Mission Statement, but left out the word “community.” Three burpees–a light penance.

ME: B.L.I.M.P.S. = Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats

Ascending reps: 5, 10, 15, 20 with trips up the steps between sets.

Each PAX took a turn leading up the steps. To get some fresh air, Shooting Blanks and another exited at the upper deck and we circled around the long way to return to the lower level.

PAX helped me keep count up to 20 burpees.

Mary: Popcorn, ending at 6:15

Grateful for shelter of parking deck, but Hoff wanted ventilation to clear Vasoline’s gas.

COT: Prayers – Best in Show asked for prayers as he replaces the turbos on his truck

Gratitude for this day and Jesus.

Announcements: Run with Davis

Yogurt out.

 

 

Snagged Downtown Train off my Big Gulp for my Monopoly Board

/in /by

I was fortunate to jump in line and secure my Big Gulp with the Downtown Train game piece.  SCORE!!!

To my surprise, 13 PAX showed up to join in on the fun.  Let’s play Monopoly!!!

Warm Up:  Fazio Arm Circles, Willy Mays Haze, Frankensteins, and Good Mornings, Windmills

The Workout: 

Travel to Amphitheater – Lunge Walk Half the Parking Garage, Bear Crawl the other half

Thang 1 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Thang 2 x4

  • Partner 1 Balls 2 Walls
  • Partner 2 Step Ups up the theater seats
  • Switch

Thang 3 x1

  • Earkins, Derkins, Dips
  • Up the normal theater steps and back down 2x between each of the last bullet

Thang 4 x3

  • Partner 1 Inverted Rows – 15, 10, 5
  • Partner 2 Plank Hold
  • Switch

Thang 5 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Travel Back to Flag – Carioca through the parking garage

Mary: Poop Eaters, Pickle Pounders, Homer to Marge, WW2, Superman, 6inches, Low Slow Flutter

Announcements: Check-in with Abe about CPR Opportunities, 2nd F/2nd Friday Lunch is this week join Abe+ in picking a place and BE THERE!!!

Prayer– Pumpkin Spice’s wife as she manages a full plate at work.  T-claps for her opportunity but pray to help her through the stress of getting things settled.

Prayers re: war.  Life is precious, peace is the answer.