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

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.