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Bullfrogs and puddles at Paradise City

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It had been a while, ok over a year, since I made my way out to the place we call Paradise City and it was great to get back. The rain came down hard prior to the EC activities, but stayed fairly dry for us.  When I rolled in for EC a few trucks in the lot and Fram was there ready to get after some EC with me.  We set off and passed POTS and Sprinkler getting their ruck on.

Some old and new faces joined us for the main event.

FNGs: none
Warm Up:

With eight of us ready to roll we set off for a quick warm-up lap around the parking lot and circled up for warm-up.

  • 20 SSH IC
  • 10 good mornings IC
  • 10 squat hold Moroccan nightclubs IC
  • 10 windmills IC
  • 10 forward fazio arm circles and 10 reverse fazio arm cirles IC
  • merkin clock – 3 o’clock merkins, 6 o’clock merkins, 9 o’clock merkins, 12 o’clock merkins

It was now time to set off for some wet rocks.

The Workout:

The PAX started off for the tunnel, but first needed to partner up and collect one rock per partner.  As the PAX met back in the tunnel, one partner remained for 20 count of balls to the wall, 20 count people’s chair, and back to 20 count balls to the wall.  The other partners ran with rock in stow to end of the path and back.  Rinse and repeat with the other partner.  Round two the rocks stayed and one partner did repeat 10 count curls and 10 count tricep extension continuing until partners are back from their run. rinse and repeat.

The rocks were returned and an indian run was formed heading back towards the Ting ramp.

It only seemed appropriate given the gloomy, wet conditions to bring out the fan favorite bull frog – wheelbarrow combo.  One partner would bull frog (similar to the  wheelbarrow except both hands spring forward at the same time – hence bullfrog) as far up the ramp as they could.  The other partner would then give it a go.  Next, wheelbarrow, repeat, back to bullfrog, until the partners reached the top of the ramp – no easy task!

At the top of the ramp, a quick burnout on the wall.  20 count of dips, urkins, derkins, and step ups. Followed by 10 and finally 5.

All PAX returned to the bottom of the ramp for the grand finale.  the PAX dropped down to plank hold for 10 count, down to chill cut 10 count, back to plank.  When I instructed to sprint, the PAX took off for a designated spot(trash can) about 1/3 of the way up the ramp.  Back down for rinse and repeat for next spring
Mary:

  •  six inch leg hold, move to 33, move to 45, move to 90, back down to six.
  • AH’s IC
  • Shoulder taps
  • AMC
  • LBC’s
  • windshield wipers
  • and of course boat canoes

Announcements:

Get them points. Good chatter on what sites the PAX are traveling this week.
T-Claps (Recognition):

Great work everyone, it was an easy day to bag it with the heavy rain this morning, but this group came out ready to go.  It is always good to be able to lead the group.
Prayer:

Prayers were lifted for Leattner who has some tests coming back and Sprinkler’s daughter’s roommate and her friends were in a very bad boat accident in Wrightsville.

Reach out and touch someone (old AT&T slogan)

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During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while.  I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to.  Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight.  It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers  (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance).  I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post.  Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while.  Sometimes a little encouragement can go a long way.

FNGs: none today

Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins

The Workout: standard U-Turn in reverse (6mi option or 3mi option).  By far an easier route than standard U-Turn due to less hills/elevation.

Mary: ran outta time

Announcements: congrats to Sprinkler’s son graduating high-school!  Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs.  Bed build June 12th.  May challenge continues…

T-Claps (Recognition): Picking up the 6 as always

Prayer:  11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX

Senior moment…

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FNGs: None
Warm Up: None, already warm from the EC or Ruck EC’ers
The Workout: Sprinkler led the rucking crew out for over 3 miles.  YHC took the remainder of the PAX on a mosey down to the Lake and up Bass Lake Rd.  Lots of complaining this morning on the route…Maybelline was particularly salty that YHC didn’t venture too far off from the normal AGS route, however, YHC hadn’t been at AGS all year, so it was new to him :).  Great work by all today, picking up the six and general banter and mumble chatter.  YHC closed with the count and announcements, moving to prayer, he was reminded by Pikachu that he had yet to do name o’rama…we all forget sometimes, right?  Closed with prayer requests and then pledge of allegiance.  YHC was informed by POTS that May is Military Appreciation Month, so I recommend all Q’s to say the pledge post COT to close as a great reminder of the men and women who have served and continue to serve our nation everyday.
Announcements: Sleep in Heavenly Peace opportunity to serve
T-Claps (Recognition): Bobby Boucher for hard work and determination!
Prayer: all injured PAX, Hudson Grumaer (11 year old in the hospital), military/first responders, spoken/unspoken

Gloves were a good idea

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FNGs: None
Warm Up: Good mornings, SSH, Daisy Pickers, Fozzie O arms F & B, The Windmill, and Imperial Walkers
The Workout: Indian run to the ball field. (2 groups) Rotating exercises group 1: BTTW, Peoples Chair.  Group 2: Merkins, LBC, Peter Parkers, Shoulder Taps.

Indian run back to the Tennis court. Rotating exercises Group 1: Bear crawl. Group 2: WWII, Freddy Mercury, Flutter Kicks
Announcements: June 12th bed build. Be careful and rest during may challenge
Prayer: Health and happiness, strength and guidance.

Always take the stairs at “The Happiest Place on Earth”

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PAX of 15, with quite a few for EC, decided to swallow that red pill and post at Disney, “The Happiest Place on Earth”.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for 90 minutes of running in circles around the track, boring…

EC: Cupid, Dahmer, UTI, Quiver, Deadbolt, Pablo, 187, [Lipton and Midget with the Murph, which does include 2 miles]

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x10; Hillbillies x10; Windmill x 10, Sir Fazio Arm Circles 10F, 10R, Seal Claps and Overhead claps.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school to the ticket booth and entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, and Dips.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of monkey humpers,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 5-6 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped at the back of the school for some additional exercises.  Partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of an exercise; partners switched places and repeat.  Exercises were mountain climbers, shoulder taps, Merkins, and American Hammers   PAX regrouped into an Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: Pickle Pounders x20; Homer to Marge: 10 regular, 10 right leg up, 10 left leg up; HAVE A NICE DAY!

Announcements: None

T-Claps (Recognition): All the PAX posting, bringing out new and old faces

Prayer: Countdown’s father’s death anniversary, India, Laettner’s lab work

Team Pokémon @ Purple Cobra

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EC: Maybelline, 187, YHC

FNGs: NOPE

Warm Up:

  • Mozy, Run Backwards, Carioca L/R
  • Sprint up Cobra Sunrise for your PB
  • Fazio Arm Circles, Windmills, SSH

The Workout:

Build-a-bears x3

  • T merkins 10
  • plank jacks 20
  • shoulder taps 30
  • mountain climbers 40

bear crawl ring of fire x2

  • hammers
  • squats
  • monkey humpers
  • SSH
  • Mountain Climbers

People’s Chair \ Balls to the Wall x3

Mary:

  • T Merkins
  • WW2s
  • Good Mornings

Announcements: Disney needs you – all of you – Sign-up!
T-Claps (Recognition):  Maybelline was already moving before the competition and is celebrating a 9-pack today.
Prayer:  YHC took us out

Crazy or Lazy 8’s

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FNGs: None

EC: Maybelline, Yoshi, Emeril and 187

Warm Up: Merkins, Squats, Low Slow Flutter, Good Mornings, and Pickle Pounders

The Workout: Run the 8 at Womble.   Once you completed the loop do x10 each Low Slow Flutter, Merkins, Squats, Good Mornings, and Pickle Pounders

Few Pax completed 4+ loops while the others complete 3+

Mary: No time for it.

Announcements: None

T-Claps (Recognition): None

Prayer: YHC took us out

Gashers at Paradise City

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EC:Dawgpound Lipstick
FNGs:Nope
Warm Up:
We made are way to the second field. We didn’t want Frisbee taking the second field. I had already setup the timer for today’s Gashers.

We stopped at each corner of the field for the following.

Corner 1:
Side Straddle Hop
Good Mornings
5 Burpees

Corner 2:
Fazio Arm Circles Forward and backwards
5 Burpees

Corner 3:
Imperial Marches
Hill Billies
5 Burpees

Corner 4:
Good Mornings
5 Burpees
Frankenstiens

We then headed to the bucket to explain what a Gasher is.
A Gather is across the width of the football field. Come back and repeat. A total of 212 yards. The soccer field is a bit wider. So the bucket was the turning back spot.

The Workout:

Started out with 10 Gashers. The goal one minute. For every pax that doesn’t make it back we had 1 Burpee. If you felt like it you could do Merkins, Squats or WWII until we ran again. We had 15 seconds to recover before we started the next gasher.

We then proceeded to do 4 corners. We did three laps around the field.
Corner 1: 5 Mickey Mouse Merkins
Corner 2: 10 Lunges
Corner 3: 10 Pickle Pounders
Corner 4: 5 Burpees

After we did three trips we went back to the Gashers. We did 2 more Gashers. The last one was for time.

Mary:

Homer to Marge
LBCs
Pickle Pounders

Announcements:
T-Claps (Recognition): To all Pax that stuck with me for the Gashers.
Prayer:

Dads and 2.0s Back in Action

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The elusive albino deer

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FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers  + a 2.0 took off for a 3 mile route and some weight based walking.  23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson.  A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer.  Now the real question must be answered…what’s Vasoline searching for now?  An albino racoon, possum, beaver?  Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter.  Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today