Promises and Threats
12 men and “mans best friend” posted up on a misty morning at Womble, DETERMINED to get stronger. Beautiful sky with eerie clouds as YHC finished up the lone EC and the sun came up today. We…are so small! Throughout the workout, several quiet but notable moments took place as we made our way through this AO site that has so many options.
FNG’s: nope
Warm Up: It’s official… some pax think YHC’s voice is too loud for the neighbors. I’ve heard the mumbling gents… and might…lower the volume. SSH, GM’s, Sir Fazios F/R, Seal Claps, Overhead Claps. All IC. Mosey to the other lot for Frankenstein’s.
The Workout: Think this May be some variation of “curb appeal” as Deadbolt mentioned that term twice during the Thang. Pax line up in parking spots. Wide Grip Merkins followed by bear crawl across, on to Irkins on the curb, into WW2’s, on to a lunge walk back. Started with 5 count of exercises. Repeato each time going up to 10,15, 20 reps each exercise. This was done with 25 LSF’s IC as an audible.
Indian Run- 2 Squads.
Groups Indian run opposite ways on the track til impact. At each impact point, YHC called some exercises. 30 squats, 20 merkins, 10 squat jumps, 5 burpees. So we did 4 rounds of this.
At some point, FloJoe disappeared to lose a little weight in newly opened facilities at the parks. Yogurt, like the Master he is, kept track and got FloJoe back to the rocks.
At the rocks, all pax chose carefully. Each pax calls an exercise for the group to do AMRAP whilst he runs a parking lot loop. Notably, POTS being the first to call burpees…leading the youngsters of the group to follow suit at some point. POTS… way to be an example to them! Call out burpees=nobody likes you. But we’re not here to be liked! Snap called bus drivers, but he’s fast… thank God! FloJoe having lost 2 pounds during the facility trip found newfound creativity and called for Sweat Angels with Rock. Just before finishing, Mookie turned to YHC and said, “ if you call burpees this last round I’m punching you in the face”. YHC obliged, called burpees, accepted the “poke the bear” challenge, and mentioned in departure for the loop, “I guess were fighting when I get back!”
Rocks finished, we moseyed back to the flag for Mary. I mean, the rest of the pax moseyed…Mookie….ran….hard! He caught up with Sprinkler and two of them were in pretty full stride pushing each other to the end! Way to challenge, poke, and push people to get better today Mookie!
Mary: Doc led Mary with some LSF’s, Boat/Canoes, and some LBC’s IC. Solid work all around. And in the words of Tetanus, “ that was a little bit of everything.”
Announcements: Sign up for the Rune. Doc is looking to some usual suspect pax at TBD to step up and join YHC as the new site Q’s.
T-Claps (Recognition): Mookie for challenging others to be better, stronger, faster.
Prayer: Keep yourself safe as you return to the new normal. My daughter Julia. Our Nation, our leaders, people who are sick or afraid. God commands us not to be afraid, but we need His strength and others when it’s tough.
Keep The Count Going!
With a misty rain blowing sideways, YHC followed up on his promise in pre-blast to stack this workout up. 2 shovel flags were planted, courtesy of YHC and Tetanus leaving no doubt that TBD was open for business this rainy morning. 10 pax stacked it up around 4 corners and took just a little shelter from the rain on our travels today.
FNG’s: No sir.
Warm Up: Good Mornings, IW’s, HB’s, Daisy Pickers followed by a mosey to the far lot for some Frankenstein’s and Fazio Arm Circles.
The Workout: 4 Corner Stack Up
Counts went up by 5’s at each corner with a different exercise being added. For example, Corner 1- 5 burpees, Corner 2- 5 burpees, 10 lunges and so on. Exercises were: 5 burpees, 10 lunges, 15 merkins, 20 squats, 25 Mountain Climbers IC, 30 Shoulder Taps IC, 35 SSH, and a 40 second plank hold. During the plank hold, Double D shouts, “Hey Fanny, keep the count going man!” Happy to oblige, we went to 60 alternating every 10 count or so between regular and chill cut planks.
Over to the shelter where 1/2 the pax held BTTW while others did 20 count irkins and 10 count dips. Switch. Mixed in 5 burpees and 10 star jumps as a Segway to People’s Chair with other pax doing 20 count step ups. Switch. Shout out to many pax today who called out cadence at various points of the workout while YHC took time to suck wind. Returned to tennis court for Mary.
Mary: 10 Imperial Walkers, 20 Pickle Pounders IC and time expired.
Announcements: None
T-Claps (Recognition): Shout our to Moped, posting his 3rd workout with a strong return. Muscle cramps couldn’t stop him today! Oboe for showing great form on so many exercises.
Prayer: Dauber’s neighbor who lost his wife Jean recently. My daughter, Julia…still struggling to recover from illness mostly from an anxiety standpoint. Double D’s son, entering some rehab for anxiety issues and many pax shared regarding mental illness being real, being very prevalent especially these days, and reaching out to others knowing they need help. Honor to lead! YHC took us out.
Yogurt Celebrates BDay With 55 Burpees; Fanny Pack Leads TBD
Yogurt led eight PAX for a non-stop workout centered around 55 burpees. Fanny Pack led seven PAX for some 11’s and more…
Warmup: Mosey to amphitheater, spread out for 11/55 burpees. I asked Go-Gurt to help me account for our five sets of 11 burpees.
Stop 1: Amphitheater
- Ledge for dips, greenway downslope for derkins
- 55 dips and 55 derkins, completed in five sets of 11
Stop 2: Picnic shelter area: 11 burpees to make it 22/55
- Mosey to tennis court area: Needed a break from burpees, so we did ab work in sets of 55
Stop 3: Top of Ivan lot: 11 burpees to make it 33/55
Stop 4: Bottom of Ivan lot: modified Red Barchetta
- Sets of 55 SSH, 45 Mtn climbers, 35 something else at the top
- 55 curb step-ups at varying paces at bottom
Stop 5: Top of Ivan lot for 55 more burpees to make it 44/55
Stop 6: Tennis courts for 11 more burpees to make it 55/55!
TBD Led by Fanny Pack
Round 1: Ivan lot: Sevens with burpees and alternating lunges
Round 2: Amphitheater: Step ups, squats, irkins, dirkins, dips, several rounds of BTTW and People’s Chair
Round 3: Tennis courts: Ascending ladder to 11 of Jack Squats (squat replaces air press) with sprints in between
Mary: Combined Masters and TBD. Lots of ab and core work in sets of 55 or 28. We did not stop until 0615.
Prayer requests: Fanny Pack’s daughter, who is overcoming stomach-bug-type illness, but seems to be slow recovery.
Announcements: Yogurt turns 55, nothing major
Avoiding Crop Dusters at TBD
ToBeDETERMINED reopened today with 9 pax plus a Poopeater ready to get after it! YHC and Doc collaborated to be sure we had a plan for both the workout and how to keep social distancing order among the Pax. After all, this is TBD, so YHC had 3 separate plans for work today and let the pax choose some options during warm-ups. POTS chose the number 25. Doc chose a hybrid workout (rather than running/no running), and hardy chose the track (rather than bandshell or tennis court). These choices led us to a BLIMPS workout. How’s that work??? Only YHC knows…
FNG’s: None
Warm Up: Good Mornings, Fazio Arm Circles, Frankenstein’s, Windmills, and Imperial Walkers. Mosey on over to the track.
The Workout: BLIMPS. Exercises and each of the four “corners” of the track as we successfully moseyed roughly 2.5 miles during the workout. Exercises were: 5 burpees each corner, 10 lunges IC each corner, 15 IWs IC each corner, 20 merkins each corner, 25 plank jacks, and 30 Squats each corner. YHC told various pax to call cadence on our travels and they did a fine job. Also learned an important rule…DO NOT follow Pikachu on the left…he may “crop dust” you! Just sayin.
Groups did plank hold to wait for the six at the end…much to certain pax chagrin. Yogurt was very focused as it seemed to demonstrating a technique to Sprinkler at the last stop. A few calls of “take your time fellas” and it was back to the flag.
Mary: Only time for 20 Pickle Pounders IC
Announcements: We’re back baby!!!!
T-Claps (Recognition): Doc and his leadership as site Q showing me the ropes this week!
Prayer: Our leaders with important decisions to be announced Friday. Military and first responders. My daughter Julia, stomach virus last ten days….seems to be recovering.
So thankful… to lead, sweat, and mumblechatter alongside you mighty men!
Merkins on the Rocks
5 PAX for a hump day beat down. Forecast was ugly but we mostly stayed dry.
EC: ShamWow and Aquaman
FNGs: Not today
Warm Up: SSH, Good mornings, Imperial Walkers
The Workout: Ran the loop around the soccer fields, taking the long way (including Ivan parking lot) to the rock pile. Selected a rock to get good and cozy with and proceeded back to the sidewalk around the fields. YHC has always considered 4 corners at Womble to be a solid workout – you get some distance and mix in good boot camp exercises. Decided to kick things up a notch today by taking our rocks along, as follows:
Corner 1: 10 curlz for the gurlz
Corner 2: 10 curlz for the gurlz, 10 triceps extensions
Corner 3: 10 curlz for the gurlz, 10 triceps extensions, 10 shoulder presses
Corner 4: 10 curlz, 10 extensions, 10 shoulder presses, 10 merkins on the rocks (Any bartenders among the PAX? Seems like a good drink idea).
Repeato, but remove one exercise per corner on the trip back around. Carrying the rocks definitely made it more difficult.
After completing two circuits we headed to the shelter for the following:
10 step-ups per leg with rock, OYO
10 curlz
10 triceps
10 squats with rocks
repeato, but this time add 20 merkins on the rocks.
Returned to the rock pile, then took the long way back around the circuit and headed to the shelter for Mary. Got in about 2 miles altogether.
Mary: Mary-go-round with PAX that included lots of six-inch hold, lots of plank hold, a variety of standard ab exercises and then burned it down at the end with 25 merkins.
Announcements: Short discussion about COVID-19 (because really, what else is there?)
T-Claps (Recognition): @FloJo, @Hardy, @Aquaman, @ShamWow for showing up despite the miserable forecast. Turned out that the weather was fine.
Prayer: Variety of prayers for first responders, health care professionals, everyone dealing with the effects of coronavirus, leaders, and friends and family that have significant health challenges
Looking for Some Normalcy at TBD
FNGs: None
EC: Deadbolt, others?
Rolled into Womble with a ton of weight in the back of my SUV, ok actually about 300lbs of iron. Planted the flag and secretly set up the dumbbells and kettlebells at the other end of the parking lot opposite from the gathering of PAX. Fog was thicker than pea soup. @Deadbolt grabbed an epic picture of Old Glory. I had a game plan in place for contingencies of 2-12 PAX showing up. I personally was in a fog from the recent social post form the G.O.A.T. saying his goodbyes to all New England Patriots fans. It had to come to an end at some time. I would honor him during the warmup.
Warm Up: Nice and easy lap around Womble tennis courts and soccer pitch. POTS was moving like a HSHS XC kid. Nice speed! Circled up in the parking lot for the following 12 count cadence exercises in honor of Tom Brady:
SSH, Seal Claps, Overhead Claps, Good am, Fozio Arm Circles (F/B), Ospreys (F/B), Daisy Pickers, Michael Phelps, Karaoke (alternating) to the opposite end of the parking lot.
The Workout:
PAX found the surprise of 7 sets of dumbbells and two Kettlebells on the sidewalk with index cards listing three exercises. The exercises were broken down in 3-4 main areas: legs, arms, abs and back/lats.
8lbs: seal claps, overhead claps, straight front arm curls – palms down
10lbs: American hammers, WWIIs, Straight arm Tricep extensions
15lbs: Bus drivers, Tricep curls, Ground pounders
20lbs: Lunges, step-ups, 2 arm overhead squats
25lbs: Curls for the girls, single arm lawn mowers, Upright rows
30lbs: Goblet squats, while on your six, hold dumbbell over your chest while holding 6”, hello dollies
40lbs: PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise
16lb KB: Lunges, Goblet squat, midget love handles
20lbs: thrusters, swings, halos
Two PAX with no weights – TIME Keepers – Run around the parking lot twice.
Once the PAX completed their run, the remaining PAX rotated two positions. EachPAX member got to do each exercise card at least once while running two separate times.
After last PAX finished running, PAX helped Dauber load his car up.
Mary: Mosey to the tennis courts for 12 counts of pickle pounders, homer to marge and box cutters. It appeared we had an audience of some “Golden Seniors” getting their cardio on next to us under the pavilion. Thought those three exercises brought some of the best moves from F3 to the non-indoctrined.
Announcements: I honestly do not remember any with all of the cancellations.
T-Claps (Recognition): All the PAX who came out for some normalcy in the fog this morning. And special recognition to Fanny Pack for earning a free breakfast beverage (compliments of YHC) for reading yesterday’s BB and following up with my request.
Prayer: All of our families, especially those traveling (Pumpkin Spice’s kid flying from Chicago today). We will get through this COVID-19 stuff.
Honor to lead – Dauber.
They Don’t Have This on the Elliptical
FNGs: Welcome HazMat, transportation manager for an industrial gas company.
On Sunday, Banana Seat noted the opportunities on the Q sheet so I jumped on it. Been almost 2 weeks since I Q’d and my fellow Masters had been killing the Q’s. My turn! I grabbed TBD with, “This will be a high-tempo workout, so you might want to rest up.” Later that day, I saw FNG HazMat and asked him which day he wanted to debut F3. His response, “Wednesday.” No I did not kill him.
Warm-up
Mosey around Hunt Center. Circle up at back corner, strategically near the top of the hill.
SSH 25x, GMs, 15x, Fozio arm circles 15x, Seal claps 15x, Overhead claps 15x.
Thang 1: Hill repeats 11s with WWIIs at bottom, Derkins at the top.
A couple of surprises along the way. Out of nowhere, POTS sprints and races Snap up the hill. Amazing! That’s what posting 5 days a week will do. Also, surprising, I got the count (mostly) right. Da Business would have been impressed!
FNG HazMat, who has been working out at Planet Fitness, notes, “they don’t have this on the elliptical.” Later, Mookie concurs that no equipment at Planet fitness can simulate hill repeats w/11’s and chasing Snap around the parking lot (or up the hill).
Thang 2: Modified Sevens at Ivan Parking Lot
Because we were well over halfway in the workout, I reduced this to two corners. PAX completed reps in multiples of seven on two corners: 7 burpees OYO; 14 low slow flutter in cadence; 21 merkins, 28 squats. Just as we got started on burpees, in roll the R4TJ crowd. Several joined us for 7 burpees (Lipstick, Banana Seat, others?, can’t remember).
Mary: Mosey back to tennis courts.
American Hammers 15x (POTS wanted 30 like he led at Purple Cobra), windshield wipers 15x, pickle pounders 15x.
Announcements: F3 Raleigh Mule Saturday
Prayer Requests: Forceps and family, protect everyone from the virus.
T-Claps: HazMat for posting and being ready to return
Java took us out with a nice prayer.
Not Your Average Hump Day In The Gloom
I was especially excited this morning. After all, I created my first F3 Shovel flag the night before and even had time to throw some camo paint on it. Got to the AO and set up shop as I stared at my masterpiece waving in the wind. I wasn’t alone though. There was a dark colored truck in the lot. Then the men’s bathroom door swung open and YHC assumed it was lipstick for sure with his IBS and all, but to my surprise it was Dahmer. Shortly afterward an unfamiliar PAX walked up as we were about to start by the name of Sea Legs. We met Mr. Kotter with greetings of welcome.
Warm up:
The Windmill X10, SSH X25, Imperial Walkers X12, The Frankenstein X10, wide squat stretch OYO for 10 count… and a mosey down to the outside corner of the soccer field.
The Workout:
B.L.I.M.P.S around the soccer field stopping at each corner for an exercise. PAX started at Corner 1 with an exercise, then moseyed along the long stretch to Corner 2, stopped for an exercise, sprinted across the short stretch to Corner 3, stopped for an exercise, moseyed down the back stretch to Corner 4 and stopped for an exercise, before sprinting back to Corner 1.
Round 1: The “B” round…..5 burpees to start us off and a mosey to Corner 2. Five more burpees and a sprint to Corner 3. Five more burpees and a mosey to Corner 4 for 5 more Burpees before sprinting back to Corner 1…total of 20 burpees for Round 1
Round 2: The “L” round…..10 lunges for each corner with a mosey on the long stretches and sprints on the short sides
Round 3: The “I” round….15 imperial walkers at each corner with a mosey on the long stretches and sprints on the short sides
Round 4: The “M” round…..20 merkins in the corners with a mosey on the long stretches and sprints on the short sides
Round 5: The “P” round……25 plank jacks in the corners with a mosey………..and sprints………….
Round 6: The “S” round……30 squats in the corners with a mosey……….and sprints
Mary: We were at 6:15 exactly…and so Name-O-Rama began
Announcements: Reminder to all that we need to fill up the Q Sheet and to frequently check Slack
T-Claps: Sea Legs for posting after 7 months absent
Prayer Requests: Continued prayers for Wiggly, and prayers for Forceps and his family. Prayers for all our military and their families
Pavilion Work
Warm Up:
SSH, Good morning, Windmill, Daisy Picker, Fazio arm circle, karaoke, high knees, butt kickers
The Workout:
It was supposed to rain but didn’t so we ended up getting a little running in but mostly were under pavilions
300 rep challenge: Alternated 25 reps of two exercises until we got to 50 reps per exercise, then on to two other exercises
- Merkins and jump squats
- Shoulder taps and jump lunges
- Dips and step ups
Indian run to the pavilion by the pond
Descending Ladder: Did all 4 exercises to a 20 count cadence, then 15 count, then 10
- Chillcut plank front
- Chillcut plank sides
- Freddy Mercury
- WW2s
Indian run back to the front pavilion
Tabata style: 20 secs on, 10 secs rest ran through all 4 exercises 3 times
- Balls to the wall
- High knees
- Push up walk out
- alternating side lunges
Mary:
Pickle pounder, Homer to Marge, LBC, Have a nice day!
Announcements:
Memorial service for Forcep’s son at Hope Thursday at 7, Long Ass this Saturday
Prayer:
Forceps family, Crab Legs race this weekend, first responders.