Buzzards with Random Counts

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YHC cooked up a plan to get everyone here between 3-3.5 miles during the workout. Random counts at stops along the way were on the bill today as we primarily circled the soccer fields like buzzards in 8 Man Indian Run lines. Strong work put in by all PAX along the way. Bear crawls were a last minute consideration at the prodding of Pikachu during the Gloom, but ultimately time expired.

ECers’: Skidmark, Pikachu, Full House, U.T.I., and YHC.

FNG’s: none
Warm Up: Good Mornings x20 IC followed by a warm up mosey with stops along the way around the large lot in front of the ball fields. Warm-ups included: Sir Fazio Arm Circles x10 IC (F/R), Imperial Walkers x10 IC, Hillbillies x10 IC, 10 Burpees for a very late arrival, and Windmills x10 IC.
The Workout: We counted off into two 8 man Indian Run lines. Every stop at the BBall Court would be 5 burpees, every time passing the flags at the stadium entrance would be 7 Star Jumps. Each time the Indian Run groups crossed paths, YHC would call an exercise. Exercises included: Merkins x30, Mountain Climbers x14 IC, SSH x40 IC, Prisoner Squats x37, Plank Jacks x17 IC, Hand Release Merkins x 21, Squat Jumps x17…I think. We circled a total of 4 times, switching directions halfway through.

Groups converged at the bottom of the ramp for 25 IC LSF’s led by Skidmark. We moved on to a series of short hill repeats up the ramp. Started at the first light pole with 14 merkins, ran to the top for 6 step-ups. Each time back we deleted a light pole and 1 merkin. Some PAX may have got down as low as 10 merkins before we had to call it quits at the top of the ramp and head back on a mosey to the BBall Court for Mary.
Mary: Homer to Marge x20 IC, Box Cutters x 20 IC
Announcements: TedTalk Tuesday about Shield Locks…tune in. Long Ass Run Saturday the 27th, check Slack for details.
T-Claps (Recognition): The HIM’s at Ting who just kept going today…several fellas were tired, YHC could tell…but we inspire eachother to move forward.
Prayer: Roger Roger cousin with stroke and brain tumor, his family friend Maggie (breast cancer). Dumbo stepped up to take us out. Strong work, YHC was blessed to lead today!

Sounds of the interstate and the smells of the dump…this is what it’s all about

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FML Q battle this morning in the Springs. Skidmark already had the upper hand but we couldn’t put a finger on why.

FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies
The Workout: 3 Man Indian run with stops for 10 merkins, 10 squats, 10 LBCs. Stops at the traffic light, top of the hill in Bridgewater, the stop sign, and then the bottom of the hill when the greenway goes to trail. 7’s on that hill with in cadence lunges at the top and absolutions at the bottom.
Mary: Stretching
Announcements: Long Ass Run, Covid Shots for Group 3 are out there
T-Claps (Recognition): Dumbo grinding through the shoulder. Great to see him. Bondo, Cause I know he is not a fan of the mosey to up Anchor Creek Way
Prayer: Dumbo took us out

Emeril is Gonna Be Pissed

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Last minute changes can bring both good and bad. Sunday afternoon YHC was asked to swap the Q due another Pax being uncertain if he could make it. A site Q backs down from no challenge even though there was high probability I was going to sleep in but who am I to say no. I gladly accepted. The other Pax being uncertain of attendance now put his fate in M4L arriving at his house sometime prior to 0530. Good news. All were successful. YHC pre-blasted the workout, called out a few pax, and see who showed.

FNGs: None
Warm Up: Mosey around the complex with the first exercise being Good mornings x15 cc (LOL Emeril). Imperial Walkers x 10, Hillbillies x 10 with a fast Cadence count. Guess what was next, and why…5 burpees OYO (too much mumble chatter). Then 1 more burpee OYO for comments not satisfactory to the Q.
The Workout: Split the 14 men into 2 Indian Run lines. 1st lap Merkins, 2nd lap squats, 3rd lap LBCs. One leader was chosen from each group and when that pax got the front the group performed an the exercise. Started with 5 and increase by 5 every time he got to the front.

Mosey to the tennis courts for 7’s of reverse burpees and turkish getups. Indian run back to the basketball courts
Mary: Various stretches
Announcements: Lots. Ted Talk with Pikachu, Dumbo needs someone to help with a gate at HSFC, Long Ass Run, Q-Source discussions
T-Claps (Recognition): Bondo with the pulled calf pushing through
Prayer: Full House and Lipstick family, this country

I thought that was FedEx

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Chilly, windy Monday mornings always brings out the best in people: great workouts, great mumble chatter, great fellowship. Nice to see a consistent showing at PC as 13 strong ventured out to let FML take the Q. We make this promise, you will get a variety.

EC Bells: Dawg and Emeril
EC Running: UTI, Lipstick, Skidmark
Commute: Pikachu

FNGs: One new member to F3 moseyed across the street to join rather than making the commute to Garner. Welcome Brah. Good thing he didn’t tell us he joined slack with a fake name or this could have been ugly. Someone pointed out a slight resemblance to FedEx.
Warm Up: Lipstick ran us up the ramp for some SSH, Imperial Walkers, and Hillbillies. Down the ramp for burpees for sleepy Kat and Frankensteins.
The Workout: Lipstick with the first Q who took us on a 5 minute mosey to the entrance to Oak Hall. The first one. BUT depending on you point of reference that could easily change. Regardless we had to run up there in 5 minutes and back in 3:45. Valiant effort.

Pikachu with part Deux. Suicides on the ramp. 3 star jumps at the bottom and Monkey Humpers at the light post. Add 3 humpers at each light post to get you to 39 humpers of monkees.

Mary: Skidmark at the rear. 3 man indian run to the courts for about 7 minutes of plank hold for varying exercises. Forgot Dumbo hurt his shoulder so he exercised his abs from his back. Lots of guys on their knees at this point. Guess they were all sucking…wind

Announcements: 2nd F leadership, 3rd F looking for more guys to join the committee
T-Claps (Recognition): FNG, Bondo is 60 and getting after it.
Prayer: Fanny’s wife, 187 and Tracey, Holiday goods and bads

Paradise City Fitness Test 12/14/2020

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Well the last fitness test for what is 2020. What a year and what a rainy day to push yourself. I good showing considering the rain. Missed a couple of Pax, but I understand how this year has been.

EC: UTI, FullHouse
FNGs:Nope
Warm Up:

Side Straddle Hop
Quick lap so everyone saw the lap for the test.

I skipped doing more warmup. I remember being pushed for time after the challenge. Though this time we had to much extra time. I learned something today.

The Workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points. The test last for 30 minutes

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians. We left the basketball court and made a left.
Then down past the cars and made a right. Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.

Results

Mary:f

Sir Emeril lead us in some fantastic stretching.
Announcements:

Christmas Party Thursday

T-Claps (Recognition):

Pablo for leading the Pax
All men that were present to see where they stand
UTI and Shamwow for decorating the Christmas Tree

Prayer:
187’s Wife Tracy
Fanny Pack’s Wife
Igna Cher’s Mother. Quiver did I get those names right?

Field trip to Veterans

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FNGs: Nope
Warm Up:
SSH x10 and we were off – not much time for our intended field trip destination

The Workout:

Mosey to Veteran’s Park via Sportsmanship, Main Street, Crossway, and Folsom. Stop at each turn and periodically on straightaway – alternate 10x Star Jumps and 10x Chill Cut Plank Jacks at each stop.

At Veteran’s we did 7’s between the monument and the top of the hill at Chrismill – 7’s consisted of Star Jumps and Chillcut Plank Jacks.

Moseyed back to Ting along the same route with some focus on downhill running along Folsom and Main St.

Mary:

Downward Dog was all we had time for

Announcements:

Check the coms
Prayer:
187 & M

Shit’s Creek

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Taper week is upon us for the HSHM so the EC crowd was light but PC held true with its very typical 11-14 pax every week. It had been a few weeks since YHC had visited the tunnel at PC. Can’t remember the last time we went down there but today was as good as day as any, especially since it hadn’t rained in a few days, reducing the chances of a hepatitis outbreak.

EC: Pikachu, Full House, Skidmark

FNGs: None
Warm Up: 2 groups of Indian Run for one loop around the complex with stops for IW, Hillbillies, Sir Fazio Arm circles, and Good mornings. YHC is such as nice guy that he only made Pax do SSH for the late Pax (shall remain nameless).

The Workout: Mosey to the tunnel. All the way to far end of the Greenway to nowhere is appox 1/4 mile. Set the pace at 2:30 for Pax to get out and back and complete merkins until the 2:30 was up. Next time out and back at 2:25 and do squats. 3rd time 2:20 LBC, last round 2:15 and preachers chair. Most Pax completed but one ventured out into the woods to pinch one off. You know the guy that disappears every workout about 1.5 miles in.
Next part of the workout was a Partner Dora will 100 Big Boy situps, 200 merkins, 300 squats. Moseyed to the other end of the tunnel to run the short side. As we approached that side of the tunnel it was clear where Lipstick took his morning squat. Never in all my travels, through tunnels, public restrooms, bus stations, subway stati9ns, and mountain outhouses have I smelled what I whiffed on the other side of that tunnel. Quicker than an 8-0 Ben Roethlisberger audible we ran as fast as we could back to the other side of the tunnel. The new running portion would now be up to the little greenway to the road and back down.
Finished off as a group with 2 rounds of Balls to the Wall and Preacher Chairs before the mosey back to the court.

Mary: Mountain Climbers, Pickle Pounders, Peter Parkers, Parker Peters, Homer to Marge, Have a nice day

Announcements: HSHM run this weekend. 0700 hard start with coffee in the lot. Dawgpound is planning a Christmas Party, Breach is giving a TED talk next week

T-Claps (Recognition):

Prayer: Davis is having surgery today.

Go Back!

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PAX: Skidmark, The Dawgpound, Bondo, Dumbo, Buford, Emeril, Katniss, Pablo, Cupid, 187, Lipstick, Fanny Pack, UTI, Full House, Snap

FNGs: none
Warm Up: mosey to the top of the ramp with some butt kickers, high knees, karaoke, and high skips along the way to do some Good Mornings, windmills, frankensteins, arms circles, and goof balls
The Workout:  4 corners around the park.  We ran to one corner, did 10 reps of a set of exercises, then ran back to the previous corner to repeat 20 reps of that corner’s exercise, then on to the next corner etc.  Exercises for the 4 corners were: 1. jump squats 2. step ups 3. LBCS: front and side 4. erkins, derkins, and dips

Then we did Diamond Merkin suicides up to each foul ball sign on the ramp.  5 diamond merkins at foul ball sign #5, 4 at #4, etc.
Mary: Went around the circle for 20-rep Mary exercises that included shoulder taps, side crunches, low slow flutter, pickle pounders, Homer to Marge, and a few others I’m sure
Announcements: Ultimate under the lights at Ting next Monday
T-Claps (Recognition): Lots of good F3 and service activity going on, good work UTI
Prayer: Tracy (Skidmark’s M) got biopsy results back: cancer’s is fortunately treatable with a good prognosis but still a tough push to come for her and the family.

How will you lead?

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EC: I have no idea because I wasn’t there and forgot to ask.

FNGs: nah

Warm Up: SSH x40, Lap with stops for good mornings, IW/HB, Fazio Arm Circles.

The Workout:

PAX split into 2 groups. Groups Indian run with 2 stops per lap – the back lot by the bathrooms and the basketball court. At each stop we do the following:

B – # of burpees for the stop you are (count up by 1 each time)
O – 10 overhead claps
M – 10 mountain climbers IC
B – 10 big boy sit ups
S — 10 squats

PAX made a total of 5 laps (10 stops). The PAX at the front of the Indian Run line when you arrive at the stop leads all the exercises at that stop.

Mary: Low slow flutter x 20IC

Announcements: Ted Talk coming up next week. Thanksgiving meals for Mama’s House ($20 serves a meal). Donations can be made via PayPal.

T-Claps (Recognition): All PAX that volunteered at HSFC this past weekend. Quote from HSFC “There are volunteers and then there are VOLUNTEERS!”

Prayer: 187, Nemo

Message this morning was to consider what kind of leader you are. Do you try to get ahead by cutting corners, often robbing those who follow you of the opportunity for ‘good form’? If those around you are struggling, will you take over or offer a hand? Will you run too fast and too far ahead so those behind you can’t follow?

It’s always an honor to lead you men. I’ll try to do better next time.

McNugget served a bunch of value meals

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FNGs: None
Warm Up: good mornings, sir fazios, hillbillies, imperial walkers
The Workout: Indian Run around Ting, stopped at 4 stations: WW1 x10, dirkins x10, burpees x5, 1 legged squats x10, repeat the circuit 4x.  Finished with some bear crawls in the parking lot
Mary: none
Announcements: Dumbo 3rd F at Holly Springs Food Bank this Saturday
T-Claps (Recognition): Skidmark for encouraging me to take on Q duties for the first time!
Prayer: The family in Holly Springs whose kid was unfortunately hit by a car, Unspoken.