Audible Action at The Ballfields

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It’s been nearly 3 weeks since YHC took the Q. For me, that’s a pretty long time and a good amount of time to cook up some great plans for beatdowns of all kinds. YHC had a great plan for what we would do at TBD this morning.  With today being the IronPax work out and the usual R4TJ offerings, I knew I had to come up with something quite different.  Just started the EC trek up Stinson when I saw Nemo rolling in, so I did a U-Turn and grabbed him. During our EC on this awful humid morning, YHC scrapped his previous plans in an effort to not kill any pax or himself. Those plans will be a fall workout.  Everything but warm ups were audibles today.

FNG’s: not today
Warm Up: SSH x25, Hillbillies, Imperial Walkers, Fazio Arm Circles, Daisy Pickers, And 25 Standard merkins.
The Workout: Mosey to the dugouts by the ball fields. Started with a 30 ct. IC Balls to the Wall, then mosey to the poles at the end of the path for 5 burpees. Pax then moseyed to opposite side dugouts for People’s Chair 30 ct. IC, followed by a Mosey to opposite poles for 5 star jumps. We repeated this procedure 3 times with wall exercise counts descending to 20 for round 2, and 10 for round 3. However, exercises at the ends increased to 10 then 15 burpees and same with star jumps. Finished with an every pax 10 count of People’s Chair.

Next did 30 merkins in honor of Bondo’s oldest child. Nemo told Bondo to answer age 2 for fear we would do more burpees. Did 21 squats on the same note for Sprinkler.

Mosey to the rock pile lot for 11’s.  Exercises were Ground Pounders IC and WW1’s. We alternated taking the rock with us or leaving it behind on each pass. Finished up and moseyed back for Mary.
Mary: Not much time, so finished with a 10 ct. each pax plank hold.
Announcements: Mulch, couple weeks to go.  CARPEX CSAUP invite is out there.  Virtual BRR.
T-Claps (Recognition): Bondo! That guy keeps up with everything we do. RESPECT!
Prayer: Tetanus nephew with liver issues and healing.  Healing for Tetanus and back issues right now.  Coal Ash father in law with colon cancer. Moby and his family member now in hospice.  Those that are jobless. Those that are addicted.   Hope and freedom in those places.  YHC took us out.

If You Build It They Will Come (Carrying Rocks)

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24 strong and Determined Pax rolled into Womble park this morning to run some bases and push some rocks. After the warm up, YHC shared a belief statement with everyone and asked Pax to think about it throughout the workout for a brief discussion about its meaning. “If you think you can, or you think you can’t, you’re right.”

FNGs: Nada
Warm Up:

Daisy picker X10, Frankenstien X10, Moracken night club X10, 5 burpees

The Workout:

Counted into 2 groups. Group 1 started with Fanny Pack. Group 2 went with me on a brief indian run around the soccer fields and down to the pit.

Rock Push/Mini Dora: Fanny Pack

Group 1 moseyed to the rock pile for a rock push/mini Dora.

First a round of Balls to the Wall and rock chest presses, then

1 partner rock pushes until the end of a long parking lot, then Wonderbra walks back while partner 2 chips away at:

Groundpounder x 50

Curls for the girlz x 100

Triceps extensions x 150

Round 1 ends with an indian run down to the pit to switch up with Group 2.

Field of Dreams: Tetanus

Modified baseball diamond was laid out with cones and pax counted off by 4. PAX went to the base associated with their numbers. 4’s went to home plate.

First base (1’s) do Febreeze AMRAP

Second base (2’s) perform Catalina Winemixer AMRAP

Third base (3’s) perform Lt. Dan’s AMRAP

Home plate (4’s) complete 15 burpees

Base movement is contingent upon the PAX at home plate. Once burpees are completed, sprint to first base and all others rotate 1 base to perform the next exercise. Groups #1 and #2 performed Field of Dreams for 10 minutes each in a competition to see who could score more runs.

Final score 7-7

Group 1 headed back to Mary Indian Run style with a modified namorama. Since we had a large group this morning with PAX from the Quay, I thought it would be good for everyone to call out the Indian runners name with some words of encouragement as he races to the front of the line.

Mary:

low slow flutter (x20, x15, x10)

Freddie Mercury   (x20, x15, x10)

Homer to Marge   (x20, x15, x10)

Pickle Pounders   X20

Final Thoughts: “If you think you can, or you think you can’t, you’re right.”

“Fundamental to our work (whatever that may be) is the idea that your personality creates your personal reality, and your personality is made up of how you think, act and feel. So in order for a person to make change happen, create a new life and a new reality, they have to change the way they think, act and feel. To transform from the old self to the new self requires us to become conscious of all our unconscious thoughts, automatic behaviors, routines, and emotional reactions that we’ve been conditioned into. To become conscious of any of these unconscious programs is where we can begin to initiate change. Einstein said “we cannot solve our problems with the same level of thinking that created them.” That means that for us to resolve our problems, we have to go to a greater level of awareness…a higher level of consciousness than the consciousness that created them.”     -Dr. Joe Dispenza

Announcements:

Need volunteers for mulching

This Sunday food ruck hilltop needmore park to mommas house of thrift

Clean out your closets for featured AO workouts this week and hygiene items next week (no alcohol)

Prayer:

Sprinkler brought our attention to the 14 yr old daughter of the Woodard family daughter

Florence  work assignment in Wilmington

 

12 Get a Dirty Dozen

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The Management here at TBD take pride in our AO. As such, when we have an FNG that is new to the state, we like to show off our AO, and so I decided to call an audible and start the workout with a tour of Womble and a dirty dozen.

FNGs: Welcome Nadia

Warm Up:

Windmill x12, Frankenstein X12, SSH X 20, Squat Stretch 10 count

The Workout:

Thing 1: Tour of Womble

Indian run with a dirty dozen (12 exercises with 12 reps per exercise)from the tennis courts and over the bridge toward the softball fields. Make a right to go counter-clockwise around the ball fields. Stop once for tempo merkins x12, squat jumps x12, WWI x12. Back to the Indian run around to the volleyball courts for another stop and burpees, side straddle squats, low slow flutter. Modified to a go at your own pace mosey and instructed the faster pace runners to pick up the six once reaching the pavilion beyond the bridge.  Once everyone reached the pavilion, it was ranger merkins x12, lunges x12, LBC x12, then back to a self-paced run around the soccer fields and a stop at the far end parking lot to finish the dirty dozen with overhead to seal claps x 12, prisoner squats x 12, windshield wipers x12. Then head to the PIT for a lighting round of Dora 123.

Thing 2:

Dora 1-2-3…..dips x100, monkey humpers x200, LBC x300 while the partner runs backwards up the hill and back down frontwards.

Mary:

Not much time for Mary….boxcutters X15

Announcements:

“Featured AO Week” starting next week. Check out Slack for more details

Derek Davis Memorial Run: This Saturday is your last chance to get a guaranteed shirt with registration.

derekdavismemorialrun5k.weebly.com

Mulching continues…check slack for opportunities

T-Claps (Recognition): Nemo hitting up the EC. Oboe, Hardy, Snap and others for picking up the six

Prayer:

Prayers answered for Omaha with some promising job opportunities

Continued prayers for Florence as he embarks on a short-term job opportunity in Wilmington, NC

A Family close to Nemo that is going through a difficult time

Those not living in the present and enjoying what is around them because they are too caught up in what is happening on their phones

 

Crossing the Aisle

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Bringing people together is important.  We each have the power to unite or divide. Men, in particular, have an opportunity to bring people together. Our families, our co-workers, neighbors, and friends. Sadly, a lot of guys go it alone and don’t engage. I’ve been there.

One way men get together is through competition (usually proceeded by smack talk, then usually followed by the smack down) and cooperation. Well, we had all that and more going on today. You see, there has been a lot of smack talk between R4TJ and TBD here lately. These co-site Q’s apparently inherited a beef that goes back.  Well, YHC decided to cross the aisle, plan a small convergence of sorts, and plan a competitive Thang for us to come together, workout, and have some fun before the smack talk re-ensues.  With both site Q’s negotiating the plan and timing, we were ready to roll.  14 pax from TBD rolled up on 8 pax from R4TJ on the parking deck to get squared away. There was an additional, 5-6 R4TJ pax that had “other hills to climb”.

EC: YHC solo.
Warm Up: Told the fellas I wasn’t wearing gloves cuz I didn’t want to hear R4TJ complain about it for the limited ground work we’d do. Circle up for SSH, Good Mornings, Windmills, Squatted Seal And Overhead Claps, Moroccan Night Clubs, Annie’s, and Frankenstein’s. Mosey the .6 mile over to the parking deck. Picking up the six before crossing Main.
The Workout: Thang 1 was meant to be for my crowd only. SSH in circle, then a Guantanamo style 45 degree side shuffle down the line and a plank hold hop down the line.  Alternated position every 3 or so pax.  Just happened to finish as R4TJ arrived.  After a quick count off, rules of engagement, etc. YHC decided to partner up mixed teams of R4TJ and TBD pax. YHC planned beforehand that if we couldn’t match numbers to compete… we would cooperate and compete. 2 teams… 3 points to be won. All pax in a parking space on their six.

Thang 2: 1 pax sprints wall to wall and back to their spot. All other pax await their turn to run by doing WW1. In the end, 1 point was awarded to team that finished sprints first. 1 point for most cumulative WW1’s. 1 point for team who could calculate their WW1 total the fastest. This fella named McNugget is crazy fast and closed the distance. Halftime result- 2-1 for team 1.

Thang 3: Down below to the underworld for last man standing BTTW. Turns out, 4 minutes and 8 seconds declared a winner. Team 2 awarded the point, but crazy cheers, coaching, and valiant effort put in by all. We finished in a 2-2 tie.
Mary: Mosey back to the TBD flag. Laughs were had, encouragement happened, we got loud downtown in the early morning, men worked out. It’s really all that YHC hoped would happen this morning. F3 can be fun too. #morethanaworkout
Announcements: Mulch continues, Sign up. Mookie will be reaching out to site-Q’s with info about Q swap in the coming weeks. As per Banana Seat, try to get out in the coming weeks to AO’s you usually don’t frequent.
T-Claps (Recognition): Cupid for being agreeable to arrange this idea of mine. Goldilocks apparently made a return to the gloom?
Prayer: Unspoken, those in recovery.  We are thankful.  YHC took is out.

Don’t Buy The Fake News From Dem Boys Runnin For The Toilet

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Me and Fanny Pack were up late getting ready for this morning’s workout. Fanny Pack was mowing the grass while I cleaned the bathrooms in case any random speed walkers with irritable bowels needed to make a pit stop. 520am came quickly and the gloom brought out some star power including the likes of M4L and Doc among others, and the place was looking pristine. We also welcomed back Cotter Kid Cracker, and Bondo who was making his second appearance since his FNG workout on Monday.

FNGs: Nada

Warm Up:

We started with a mosey around the soccer fields (doing our best to steer clear of the tennis courts) to the far parking lot for some warm up exercises….

Daisy Pickers x10, Annies x12, Imperial Walker x15, Hillbilly x15

The Workout:

Indian run around and past the amphitheater and make a left turn over the small bridge and another left at the fork in the path around the baseball fields. Stopped at the volleyball courts for a spontaneous 5 burpees OYO. Then continued to loop around baseball fields with an Indian run until we reached the bottom of the decline in the path (behind the fence of the outfield). This made for a nice hill to incorporate into the workout.

11’s with the Hill – Side Straddle Squats at the bottom and burpees at the top…Poop eater decided to make a stinky in the middle of our burpee reps. Luckily Florence was “Johnny on the spot” with a plastic baggy…

Next was an Indian run to the parking lot for a Dora rock workout.  Performed triceps extensions, shoulder presses and curls for the girlz – x100 reps each. PAX were told instead of doing high reps, to go slow and focus on form. Partner A started the rock reps while Partner B did evolution of man (Bear crawl 25 yards, lunge walk 25 yards, sprint back to their partner) around parking lot. Then trade places until all 100 rep goals were achieved.

Mary:

Plank hold while we went around the circle and each PAX gave a 10 count for a good shoulder burn.

Low Slow Flutter x20, boxcutter x15, LBC x20, homer to marge x20, monkey humper x20, have a nice day

Announcements:

-New seasonal AO @ Womble on Wednesdays at 1745 (Vicious Cycles)

-Greatest Place On Earth (Disney) Celebrates Dumbo’s 2 yr Anny tomorrow

-Volunteers still needed as Mulching Continues on Saturdays

-Consider donating to N2N…every little bit helps…more info and how to donate on 3rd F

-TBD NOW RATED BEST WEDNESDAY AO In SOUTHWAKE per all major news outlets

T-Claps (Recognition):

Kid Cracker for Getting back out to the gloom

Prayer: Florence starting a temporary job in South Carolina, Family that M4L mentioned that is going through a difficult separation (wife Aria), military and first responders

Goin’ Round the Clock

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PAX: Snap, Yogurt, Wallaby, Tetanus, Fanny Pack, Nemo, Florence, Mechanic, Mr. Terrific, Oboe

FNGs: None
Warm Up: Mosey up to parking lot with some butt kickers, high knees, and karaoke along the way.  Then Good Mornings, Windmills, SSH, arm circles, and hillbillies
The Workout: We started in the center of the four baseball fields and partnered up for the Grandfather Clock.  One partner took a hard run down the path around the baseball field starting at 12:00 and coming in at 3:00 while the other partner did Burpees AMRAP (several PAX somehow couldn’t find 3:00 so the rest of were stuck with a lot more burpees).  Partner switch and repeat. 3-6:00 with Jump Squats, 6-9:00 with Merkins, and 9-12:00 with WWIs.  Many were ready to be done after the Burpees but all dug deep and finished.

Moseyed over to the rock pile for 20 rep Ground Pounders, tricep extensions, curls for the girls, bus drivers, wonder bras, and modified Rut-Ro’s.

Mary: shoulder taps, break dancers, Freddy Mercury, and Homer to Marge
Announcements: Continued Bass Lake mulch and Ultimate tonight and Womble
Prayer: school teachers, Hardy’s head, and addiction

Feeling the “Chill” In The Gloom

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5:25am and I was getting  a bit concerned that the fartsack had conquered everyone. Not a minute later when a convoy of cars pulled into the lot and the gloom was alive and well. Florence had the clown car rolling with Hardy and an FNG while Oboe and Wallaby were following in hot pursuit.  I’ve learned in my short time as an F3 Pax that planning is everything when you are Q. You must have a plan for good weather as well as rain, and you may also need to plan based on the size of the group…..but I hadn’t taken into account having an odd number of PAX show up. We had 7 and a poop-eater.

FNGs: Welcome Sprocket

Warm Up:

SSH X20, Groin squat stretch (10 second silent count), Frankenstein X15, Windmill X15

The Workout:

Thing 1: Variation of Running With 100 Reps

Mosey across the parking lot and over the bridge to just outside the behind the baseball fields for Hillbilly squats X25. Then did an Indian Run around the baseball field to the parking lot on the opposite side of the park and stopped for merkins X25, followed by a burpee indian run back over the small bridge and stopped for low slow flutter X25.  Then back on our feet for regular indian run down to the pit for overhead claps X25.

Thing 2:

Group divided into 2 for a little competition. Cones were placed at the starting line which was roughly 40 yards in front of the soccer goals. PAX formed 2 lines parallel to each other behind the starting line. 2 soccer balls were placed between the PAX and the soccer goals, roughly 20 yards from the soccer goals. Both teams of PAX got into Chill Cut position. When the “Go” signal was given, the last PAX in line jumped up and broad jumped over his teammates and dropped into Chill Cut until all PAX had cycled through. The last PAX (which was the first PAX originally at the front of the line) races to a soccer ball and goes for the score. Team that scores first gets a point. Losing team did 5 burpees OYO. The team with one less PAX had one member go twice to make it a bit more even.  8 cycles were completed with a final score of 5-3. Team 2 took the victory (Florence, Snap, Wallaby).

Thing 3:

Just enough time for 50 dips (gotta work the tri’s). Teams stayed in 2 groups. Team 1 ran backwards up the paved hill and back down the hill facing forward while Team 2 ran up the stairs and back down, then 25 dips. Then the teams swapped the stairs for the hill and did one more round before it was time to head back for Mary.

 

Mary: Boxcutters X25, Windshield Wipers X25, LBC’s X25

Announcements:

Mulching at Bass Lake again this Saturday

T-Claps (Recognition):

Florence, Snap and Wallaby for the victory

Prayer:

Those battling addiction,  those dealing with mental health issues, and first responders and their families

Hey Man… You…Do You…OK?

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With RUNE in the books, YHC had pre-blasted an extremely run limited AO this morning to give the legs a rest. I even implored the runners (so many enthusiastic and great ones) in this group to go visit Run for the John if they wanted to run.  So you had your choice between 1/2 mile and 6-7 mile workouts.  YHC was determined to smoke the beach muscles of every pax who posted.

EC: Nemo, Fanny Pack, Yogurt

FNG’s: No sir.
Warm Up: SSH x 20, everything else 10 counts including Overhead Claps, Seal Claps, Good Mornings, Daisy Pickers, Moroccan Night Clubs. YHC also called for 20 merkins and 20 offset grip R/L merkins before we set off.
The Workout: Under the shelter for DORA variation. No running partner. 1 partner did 50 LBC single count, while other partner exercised.  Exercises were: 100 dirkins, 200 step-ups, and 300 dips. FloJoe and Hardy were all of a sudden sitting around like, “yeah… we’re done”. They busted this DORA out!

Next, onto rock work.  Everyone grabbed a rock and a parking space.  During this time, Yogurt, Nemo, and YHC had some back and forth about rock size, location of parking spot etc. Simple response was, “Hey man, you do you, ok??? We did a series of each pax bear crawling on their parking space, grabbing the rock and doing exercises before crawl bearing backwards only to start again. We did 3 series of each rock exercise by counts of 20,15, and 10.   Exercises were Curls for the Girls, Tricep Press, and over head press giving us 9 total round of this sequence with 3 extra sets of ab work between which included 20 counts of WW2, LSF, and Hello Dolly’s.

On to a short rock circle consisting of 20 count IC Wonderbras, 20 chest Press, 20 rut rowsIC, 20 chest Press, then finished with 20 standard merkins before Cusacking the rocks back home. Mosey in for Mary.

Mary: H2M 20 count IC, Heel Taps 20 count IC.
Announcements: Mulch… do it!
T-Claps (Recognition): Tetanus for being my shield lock brother and supporting this crazy  weeklong Q thing I’m doing.  Yogurt for usually being the oldest but destroying EVERYONE!
Prayer: Those with addictions for freedom. YHC took us out.  On to stop #4.  Thanks fellas for pushing me to be my best version of myself!

Welcome to the Rock

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FNGs: Nil
Warm Up: Moseyed to Stinson-side parking lot to avoid anyone getting ‘possumed, and circled up.

SSH x 20

Imperial Walkers x 10

Hillbillies x 10

Fazio arm circles x 10 (forward and backerds)

Overhead claps x 10

Seal claps x 10

The Workout: Mosey over to the pit and line up on the ghost of what was once the sideline for some 11’s: merkins and star jumps, squat holding for the 6 after each leg. Good work by all PAX keeping it tight.

Next was an Indian run from the pit to the rock pile. YHC instructed everyone to grab a medium sized rock. Lined up along the lines of the parking space where YHC called rock pushes. For those not familiar, it’s basically a bear crawl but you also push a rock. Did the length of the parking lot, then did 10 low slow flutters. Did the rock push back to start where we did box cutters.

We circled up and did some popcorn rock work and pretty much heard all the greatest hits. Returned the rocks to their homes.

Moseyed to the picnic shelter for some irking durkins and dips: 15 each.

numbered off, with 1’s on the wall and 2’s holding plank. Did 2 rounds. Moseyed to the tennis courts mary.

Mary: Circled up, YHC called for Windshield wipers. Called out some random PAX to give us an exercise for quasi-popcorn Mary.

YHC closed is out with good mornings

Announcements: Bass Lake mulch. Check the signup sheet if interested.
T-Claps (Recognition): everyone for sticking with it.

Fanny pack for beating the fart sack

me for rhyming

Prayer: Everybody. But especially those on the front lines, first responders and our service members

 

Silent But Deadly

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Not a whole lot of mumble chatter today at TBD as  we kept everyone moving and working hard on a drizzly Wednesday morning.

PAX: Snap, Oboe, Elton, Buford, Florence, and Hardy

FNGs: None
Warm Up: Mosey around the soccer field followed by karaoke, high knees, butt kickers, Good Mornings, Windmills, and Fazio arm circles.
The Workout:

Mosey over to the pavillion for a descending ladder:

4 exercises done 10 times, then 9 times… all the way to 1 – merkins, jump squats, dips, and WW2s

Indian Run to the shelter by the pone for a round of tabata

4 exercises done 30 seconds on, 10 seconds rest for 3 sets – Shoulder Taps, Forward/Backward Jump Lunges, Balls to the Wall, and Alternating Side Lunges

Mosey over to the rock pile:

One person called out an exercise with the rock and ran around the parking lot while the group performed the exercise.  Made it around the circle twice.

Just to make sure nobody was going to walk away with an ounce of energy, we sprinted the long way around the soccer field from the rock pile to the tennis court for some Mary.

Mary: Low slow flutter, Freddy Mercury, Box Cutters, and LBCs
Announcements: Get signed up for mulching around Bass Lake
Prayer: Pablo’s family