Gotta Finish what you Start

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Day before Thanksgiving… the goal was to “empty the tank” as Yogurt says in order to make room for the next day’s goodies. YHC tweaked his knee a few days ago, so I wasn’t sure what “empty the tank” would be. After running some EC, YHC decided he would be good to go with the original plan. The plan would consist of some meat and potatoes of what a TBD workout typically offers.

FNG’s: None
Warm Up: SSH x 60, 12 counts of Sir Fazio Arm Circles F/R, Hillbillies, Squat Seal Claps, bent over over head Claps, Good Mornings. Shoulder Taps x 40.
The Workout: Moseyed to the ball field path where a deer was spotted. Started with 5 burpees then mosey to dugout for a 50 ct. People’s Chair. Back to start. 10 Burpees, Dugouts for 40 ct. Balls to the Wall. Back for 15 burpees and then 30 ct. People’s Chair. Finished with 20 burpees and a mosey for 20 ct. Balls to the Wall. To the rock pile we go.  Next Thang was a rock pile exercise circle with all Pax taking turns calling 25 ct. exercises. During this time, 1 Pax would take off to do a circle around the large lot with a back peddle run, side shuffle, sprint, and Bear Crawl. Exercises were: Curls for the Girls 2 rounds, Shoulder Press, Rock Burpees, Squats, Toe touches, Tricep Press x 2, Wonderbras, Bus Drivers, Midget Cookie Pouch, American Hammers, Rock Merkins, Ground Pounders, Rut Rows.
Mary: LSF x 30, LBC x 25, WW1x 20, H2M x15, Box Cutters x10, Absolutions x5.
Announcements: CSAUPS on deck… check Slack.
T-Claps (Recognition): Moped for getting back out in the Gloom.
Prayer: My M, 187 and his M, travel and safety mercies over the holiday. YHC took us out. So thankful for my F3 brothers and the friendship and accountability. Great work today!

Sitting around at TBD

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FNGs: none
Warm Up: SSH x15, Windmills x10, Imperial Walkers x10, Hillbillies x10, Fozio Arm Circles x10 forward & 10 back, Seal Claps x10, Overhead Claps x10
The Workout: Mosied over to the Pit. PAX lined up at the bottom of the grassy hill and were instructed that we would be doing 11s. 1 squat in cadence at the bottom, 10 Durkins at the top. 2 squats in cadence at the bottom, 9 Durkins at the top. Continued until we were at 10 squats in cadence at the bottom, 1 Durkin at the top.
Hopped over the fence and did 10 Urkins and 10 dips. Mosied around to the front of the Hunt Center and held plank in the first parking spaces.
Next up was leapfrog Murkins. The PAX on the end would do 10 Murkins and then jog down to the next open parking space. Meanwhile, other Pax held plank. Continued on until everyone had a couple of rounds of Murkins. Mosied back to the home parking lot, where PAX grabbed a squat. Leapfrog squats at this parking lot. Same thing as before, but with squats in cadence this time. Did a couple of rounds of this and then mosied over to the concession area.
Urkins, Durkins and dips at the concession area, 10 each. YHC encountered a black widow, which was quickly dispatched. Watch those fingers! Mosied over to the rock pile.
PAX were instructed to get medium-sized rocks. We then did Curls for the Girls x20, overhead press x15, triceps x10. Dropped rocks, shook it out, rotated to rock to the right and repeat. YHC realized that my definition of “medium” and others may differ some. Ouch! Performed the same round as before, followed by a rotation. The last round was 10 each because, again, ouch! PAX returned the rocks and mosied to the picnic shelter.
PAX lined up for People’s Chair and did a 10 count each (for a total of 30, math!). Shook it out, resumed position and went for 15 each (45 total). Shook it out and went for 20 each (60 total). Around this time, one of the run clubs ran by and our good friend Brexit hollered out “Looks like you guys are just sitting around!” I think the appropriate return is “U wot mate?!” (Good to see you, Brexit!) PAX mosied back to the tennis courts for Mary.
Mary: YHC likes a good popcorn Mary. It gives the other PAX a chance to take a bit of leadership which, after all, is one of the goals of F3. It also helps YHC not have to think up a bunch of Mary exercises on his own. We did some WWIIs, Box Cutters, LBCs, Homer-to-Marge (with one leg raised), shoulder taps and Low Slow Flutters. YHC finished things off with a little bit of yoga.
Announcements: Half marathons coming up (both F3 and non). Breach’s TedTalk is 11/17 from 8:00-9:00pm. Check Slack for details and a link to the Zoom meeting.
T-Claps (Recognition): Dahmer for EC.
Prayer: Lots of PAX and their families going through health issues. Prayers for healing and peace.

Indian Run The Long Way

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PAX: Bondo, 187, Fanny Pack, Snap

FNGs: None

Warm Up: Mosey to the far parking lot for some SSH, mountain climbers, Good Mornings, Windmills, and Fazio arm circles

The Workout:

Partner up to share 100 merkins, 200 LBCs, and 300 squats.  One partner runs around the parking lot while the other works on the exercise, then switch

Indian Run the long way to the rock pile for 20 counts of curls for the girls, triceps extensions, ground pounders, chest presses, Midget cookie pouches, wonder bras, rut rows, squats, etc.

Mosey to the playground for 20 pullups

Indian Run the long way to the tennis court for Mary (just because Bondo was complaining)

Mary: Bear Crawl and Crawl Bear suicides followed by low slow flutter, box cutter, shoulder taps, homer to marge, and pickle pounders

Announcements: Half marathon a week from Sat. at 7am

Prayer: 187’s wife Tracy for continued support in cancer treatment, Fanny Pack’s wife Courtney for health challenges, Bondo’s family member, and the nation post-election

Tour de Rocks at Womble

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During my EC route prior to the ME at TBD, I noticed many rock pits throughout the park that I’ve never had the honor (or pain) of visiting. I knew I had pre-blasted a “hunt” or “field trip”, but someone integrated and somewhat scrapped that idea for a chance for all the posting PAX to take their turn at some lesser visited rock sites. 7 PAX posted at TBD to wear out the guns on the stones…and some other things.

FNG’s: No sir.
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Willie Maze Haze.
The Workout: Moseyed to the tennis court for some short 7’s to get the gears greased. On one side we had standard merkins, on the other we had Mountain Climber’s IC. then, the tour de Rock began. We stopped at 6 different rock pits and performed the following exercises in total during our tour: 50 Curls for the Girls, 50 tricep press, 25 goblet squats, 40 shoulder press, 40 chest press, 40 rut-rows, 30 IC wonder-bras, 30 squats, 30 IC rock spanks, 40 IC Ground Pounders, 40 Rut-Rows, 20 IC LSF, 50 Chest Press, 25 tricep press, 25 curls for the girls, and…grabbing some small rocks to finish…one in each hand…we did 50 shoulder press, 25 lateral raise, and 25 front raises. Along the way, we stopped on the baseball deck for 40 irkins, 40 dips, 30 irkins, 30 dips…no irkins, much to the dismay of 187…but wait!

When finished with rocks, we went to the picnic shelter for 15 count dirkins, and a 40 ct. of People’s Chair before heading off to Mary. In the end, we got just a bit more than 1.6 miles in too.

Mary: 30 WW2’s, 15 LBC IC.
Announcements: Holly Springs Half…consider running, consider helping. Nov. 14th. Details will be on Slack.
T-Claps (Recognition): All the pax, for cumulatively moving quite a bit of weight today.
Prayer: For 187 and his M…continued peace and guidance through health issues. For our nation, schools, communities and the impact of COVID, elections, and unrest. We need direction from God in these times. Reach out to others who may be needy mental health wise. You never know the impact you can make! YHC took us out!

Q By Committee at TBD

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With no taker to the Q Sheet at TBD, YHC grabbed the Q with the intent of helping other fellow PAX step up and lead anyway by directing the workout. They did a fine job! A return of a Kotter in Big Perm came down to Womble this morning ready to work. Took him a few minutes to remember the lingo…but then he jumped right in leading series of counts like a pro. Welcome back to the Gloom…Big Perm!

FNG’s: None
Warm Up: All pax called out various exercises including SSH x40, Good Mornings, Windmills, Frankenstein’s, Fazio Arm Circles, Imperial Walkers.
The Workout: Asked Big Perm a question, “Run or Rocks?” Run it was. We ran up to the ball fields area and circled up for PAX choice exercises. 25 count merkins, 25 count squats. Continued on. PAX then called 20 burpees (much to discontented grumbles) and 20 Squat Jumps. Asked PAX if we want to “run or wall?”  Wall it was. 20 count each pax People’s Chair, 15 count each pax BTTW. We moseyed on. Next exercises were IC Mountain Climbers and Shoulder Taps. Continued the mosey to the other parking lot. I will say, the roughness of this parking lot might be a close second to that of Possum Trot as we found. YHC asked a pax, “run or rock”. This time, it was rock, so we performed a rock circle of various exercises with and without rocks with various counts that included: Shoulder Press, LBC’s, LSF’s, Boat Canoes, American Hammers, Curls for the Girls, Bus Drivers, Tricep Extensions, Rock Spanks, Rut Rows, Ground Pounders. These exercises were all devised by the PAX, including a break from format by Oboe, who called a lengthy rock push/lunge walk series. Beware of giving others power…

Rock return and mosey to ball fields sidewalks again for a circle of more SSH. The question wall or run was answered with run. So let’s run back to Mary.
Mary: Pax called exercises of: H2M, Pickle Pounders, Peter Parkers, LBC’s, and BB Sit-ups.
Announcements: Hygiene Ruck by Breach, Thursday evening…check Slack.
T-Claps (Recognition): Big Perm for the mighty return. All the PAX for giving us all a solid workout!
Prayer: 187 and his M…for strength and restoration/healing. YHC took us out. Honor to lead, honor to be led!

Pikachu-Friendly

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PAX: Bondo, Oboe, Hardy, Pikachu, Snap

FNGs: None

Got a Slack message from Pikachu the night before to help guide the workout.  He’s recovering from a leg injury and wanted to find an AO where he wasn’t going to have to run a lot so I planned to keep running to a minimum.  We may not have run much but the legs certainly got a workout!

Warm Up: Mosey to the parking lot for some SSHs, windmills, good mornings, daisy pickers, Fazio arm circles, and mountain climbers.
The Workout:

Grabbed a rock and did some triceps extensions and curls for the girls on the way to the playground.

We did sets of ladders in 5 – 10  – 20 – 10 – 5 rep sequences.  First set included pullups, goblet squats, overhead presses, and side lunges with the rock.

Then we continued to impress the girls with curls and extensions over to the pavilion where we did another set of of ladders with merkins, step ups, rut rows, and front lunges with the rock.

Last set of ladders included ground pounders and bus drivers.

Even though we were exhausted by then, we couldn’t help but keep trying to impress the girls with more curls and extensions on our way back to drop off the rock.

Mary:  LBCs, side LBCs, and Freddy Mercuries
Announcements: Food Cupboard this weekend (as long as it’s not raining)
Prayer: Prayers for Bondo’s granddaughter who is home from the NICU after being born 11 weeks early

♫ Rockin’ Around the Womble Park ♫

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YHC has not been posting as much as I’d like.  I could list a plethora of excuses but they’re just that, excuses.  The only excuse I needed was an excuse to get out there and when I saw Fanny Pack looking for a Q for TBD this morning I knew that was my opportunity.  When the alarm has gone off the first two days of the week and I turned it off to sleep more the only person I was letting down was myself.  There was no way I was going to let down a bunch of other men by sleeping in this morning and that’s the push I needed.

Also, no, it’s not too early for Christmas music.  Don’t @ me.

FNGs: Not today

Warm Up:

Mosey to the parking lot by the volleyball courts.  Circle up for:

SSH x20 IC

Windmill x10 IC

Daisy picker x10 IC

SFAC x10 IC forward and reverse

Imperial Walkers x10 IC

The Workout:

PAX were instructed to grab a rock and line up on the sidewalk.  YHC was asked what kind of rock and told PAX to get a mobile sized rock because we’d be carrying it around with us today.  We all lined up and began an Indian run with our rocks over towards the far parking lot.  Once we arrived YHC did a quick count of parking spots (18) to the next curb with a bush (I really don’t know what these are actually called) and instructed the PAX that we’d be bear crawling and pushing our rocks for the first 9 spaces.  Once there we did 15 curls for the girls and continued the next 9 spaces to the curb.  There we did 15 triceps extensions.  I looked and assumed another 18 spaces but this time we crab walked with the rocks in our laps.  After 9 spaces it was 10 bus drivers IC.  Crab walk the next 9 spaces and then 10 overhead presses.

Once that parking lot was covered we resumed our Indian run to the tennis court parking lot.  Starting at the front we did a similar cycle.  We started with 15 goblet squats and then lunge walked with our rocks to the nearest curb with a bush.  There we did 10 midget cookie pouches before starting a reverse lunge walk to the next curb with a bush.  At our next stop we did 10 American hammers and then duck walked to the next curb.  Another 15 goblet squats were called before the PAX were instructed to mosey to the pavilion.  Everyone got a temporary reprieve from holding their rocks as we all grabbed a table and ran through two sets of irkins, dirkins, and dips (10 each).  After that we picked up our rocks and continued our Indian run back to the other side.  Here it was a rinse and repeat of the first trip with wonder bras, ground pounders, curls, and triceps extensions at our stops.

Unfortunately there wasn’t enough time to make it back to the other parking lot so our last Indian run led us back to return the rocks and then up to the courts for Mary.

Mary:

LBC x10 IC

Reverse LBC x10 IC

Knees to the left oblique LBC x10 IC

Knees to the right oblique LBC x10 IC

Box cutters x10 IC

Freddie Mercury x10 IC

Announcements:

Dahmer’s TED talk from last night was recorded and will be made availalbe.

T-Claps (Recognition):

Boo-boo for posting 5 out of his first 7 days with us.  Strong work sir!

Dahmer again for taking the time to talk with us all about a difficult subject.

Prayer:

Unspoken

 

I said it there and I’ll say it here, thank you all for allowing my complacent ass to get out there and lead you all this morning.  Hopefully it helps me shake off the cob webs and start posting more.  It’s always an honor but today it was that much more.

010000

Soft Knees

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It was great to catch up with so many Pax I haven’t seen in a while. There was some uncertainty about the amount of Pax that would show based on previous numbers so I was quite surprised when the amount of cars in lot kept getting bigger. We even managed to get Lipstick out of his holiday slumber over on Melody Lane. My legs were sore this morning so the amount of running and leg work would be minimal which is bad news for shoulders and arms.

EC: Fanny Pack, Skidmark

FNGs: One today thanks to some quality EH Wednesday by Dovetail, Shamwow (who whipped out is goldendoodle), and Skidmark. Plus who doesn’t love a free workout. Welcome Boo-Boo
Warm Up: IW x 10, Hillbillies x 10, Fozio Arm Circles x 10 F/R, SSH x 49 in cadence. Don’t ask.
The Workout: I made sure bring out my some of my favorites this morning. Jack Webbs and Burpees. Oh ya there was an abbreviated merkin clock in there too.
Mosey to the rock pile and the Pax were instructed to grab a rock they could lift over their head about 300 times. We were going to preform these in the grass but a majority of Pax started to mosey into the parking lot so I figured why not. Knee pads were required for some.
Jack Webbs at 1:3 Merkin:shoulder press up to 10 merkin:30 should press
Jacob’s Ladder 1(1 rep up to 7) with burpee rock jumps. So a burpee and when you come up you grab your rock and press it over your head. A variation of mosey to one end of parking lot and back between sets.
Back to Jack Webb’s because of course we have to come back down.  Start with 9 merkins:27 shoulder press and work back to 1:3. I think at this time Mary was requested. Apparently they have never seen how I do Mary.
Finish with 8 and 9 Burpee rock jumps.
Return rock
Mary: We arrived at the tennis courts at 0606. Plank hold with a variation of exercises until 0615. Exercises included Mountain Climbers, Plank Jacks, Peter Parkers, Side Crunches, and a merkin clock at 12, 9, 6, and 3. Quizzed Pax during plank hold on the 5 core principles and the mission of F3 (Fanny Pack led the charge).
Announcements: No mulch, Look for TED talk this week
T-Claps (Recognition):
Prayer: Nemo and his family, Dovetail moving to Arizona, Members of the community battling depression, anxiety, and deteriorating mental health.

We Got Geriatrics on this Wall

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YHC was fired up to Q after the return from BRR where I learned to hate running even less. With somewhat of a last minute decision to Q today, YHC decided to add an extra mile to the EC stroll this morning to ponder what we’d get into.  It was a beautiful morning for running, with the air finally easier to breathe. On my travels, YHC came up with this…

FNG’s: nope

Warm-Up: SSH x 40, Good Mornings, Hillbillies, Squatted Seal Claps x 15 each.  Mosey to the far end parking lot.
The Workout: 11’s.  Went between the end of the parking lot until about the center speed bump. We did Sumo Squat Jumps And Standard Merkins on the ends.

We then moseyed to the picnic shelter. We split into two groups. 1 group held Balls to the Wall while the other group did 1/3 count Jack Webb’s up to a 10 count.  Groups switch. Then…rinse and repeat.

Onto DORA. Partner runs loop around other shelter and back while partners work together to complete 100 irkins, 200 Freddie Mercury’s, and 300 squats.  Strong effort put in by all pax as we finished quite quickly.

So… more Wall work. This time it was 1 group doing People’s Chair while others did 25 count Dips. Switch groups. At this point, Sprinkler commented something about a lot of Wall work considering the presence of so many geriatrics…RESPECT! We repeated the above twice.
Mary: 15 counts of LBC, LSF, Homer to Marge, Pickle Pounders, Chill-Cut hold, Dying Cockroach. Finished with 10 burpees OYO.
Announcements: Mulch Sign Up. Sunday Hilltop Needmore Ruck will be Adopt A Highway cleanup Q’d By LED.
T-Claps (Recognition): Pax for strong effort, especially the three Masters among us.
Prayer: Our brother Tetanus to heal up. Unspoken. Bondo stepped up to take us out.  Honor to lead fellas!

BRR Unfriendly

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PAX: Pots, Wallaby, Fanny Pack, Bondo, Sprinkler, Snap

FNGs: None
Warm Up:

Mosey over to the opposite side parking lot for some butt kicker, high knees, karaoke, good mornings, windmills, daisy pickers, Fazio arms circles, and side straddle hops

The Workout:

Mosey over the PIT for a round of 7s: Absolutions on one side and Mountain Climbers on the other

Mosey over to the rock pile for strong, slow counts of Ground Pounders, Curls for the Girls, Tricep Extensions, Super Wonderbras, plank presses, rock merkins, rock situps, and probably a few others I can’t remember

Mosey over to the bar for some reverse Merkin pullups and then over to the playground for some pullups (because we can!) 5 pullups/5 Merkins, 4 pullups/4 Merkins all the way down to one OYO.

Then we took the long way home for Mary pushing the pace as much as we wanted.

Mary:

Freddy mercury, WWIs, WWIIs, side planks, and then to avoid being considered BRR friendly we threw in 5 burpees OYO at the end.

Announcements: BRR this weekend, had some HIM volunteer for mulching on the spot

T-Claps (Recognition): Wallaby will be a working man on Monday! Prayers for his new employment

Prayer: Wallaby, safety and good times at BRR this weekend, Tetanus recovery from injury