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Simple but Effective at TBD

/in /QIC:
PAX: , , ,

FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1
5 rounds of: SSH, Merkins, Ruh Rohs, WWIIs, Goblet Squats (20 each). Sprint to the end of the parking lot, mosey back.
Thing 2
2 rounds of: 20 count x4 People’s Chair, Urkins x10, Dips x10, Durkins x10
Mary: Popcorn Mary (American Hammers, LBCs, Low Slow Flutter, Homer-to-Marge) followed by yoga
Announcements: none
Prayer: Bat Boy’s ankle

4 Corners with no running… How do we get around?

/in /QIC:
PAX: , , , , ,

FNGs: Nada

Warm Up:
Windmills, Hillbillies, Imperial Walkers, Frankensteins, Sir Fazio Arm Circles, Seal Claps, OH Claps, Hold them out

The Workout:
4 Corners with reps divisible by 5 in celebration of my 2.1s 5th Birthday
– 5 Burpees each corner of parking deck, travel via Karaoke
-10 Low Slow Flutter each corner, travel via high knees
-15 Breakdancing Bear each corner, travel via butt kicks
-20 Merkins at condensed corners, travel via bear crawl
-25 Squats at condensed corners, travel via broad jump

Move to low wall, 2 rounds of dips, erkins and derkins then mosey back to flag for some Mary

Mary:
Popcorn Mary – Homer to Marge, Box cutters, Poop Crawl?, Heel Taps, Shoulder Taps, WWIIs, Chillcut plank hold (10 ct ea PAX), followed by some disjointed Yoga

Announcements: AED list being generated for easy reference at AOs

T-Claps (Recognition): Thanks to those that came out and braved the cold

Prayer: Sick and Injured PAX, Bobby Boucher’s M seeking dream job opportunity, Pumpkin Spice’s M seeking part time work while finishing out grad school. YHC took us out.

Leg day at Cletus

/in /QIC:
PAX: ,

FNGs: none

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Frankensteins

The Workout: YHC went a little arm-heavy this week and was feeling it by Thursday. So leg day it is. We moseyed over to the rock pile, grabbed a rock and lined up at one corner of the parking lot.

Each corner had three exercises followed by a Cusack to the next corner.
Corner 1: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 2: jumping split lunge x25 in cadence (that got old fast), ground pounder x25 in cadence, toe taps x25 in cadence
Corner 3: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 4: jumping split lunge x25 straight count, ground pounder x25 in cadence, toe taps x25 in cadence
One more time around the parking lot, but counts were dropped to 15 each. Returned rocks and moseyed to the amphitheater.

I learned a new exercise that I wanted to try; the prisoner getup. We did ten of those. Followed by 20 dips and 20 urkins. Repeat one more time. Lastly, we did 2×20 count People’s Chair followed by 25 calf raises. Repeat.

Moseyed over to Crazy Ivan and circled up for Mary.

Mary: We did a couple of Mary exercises with the Crazy Ivan crew.

Announcements: Be safe out there in the gloom. If something doesn’t feel right, speak up and take a rest. We want you to come back out again and again.

T-Claps: Stickers for the accountability.

Prayer: Prayers for the family of Cardinal (Taylor Phelps) from F3 Knoxville and the F3 Knoxville community.

In Memory of Cardinal (F3 Knoxville)

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FNGs: none

From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.

To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”

https://www.gofundme.com/…/in-memory-of-taylor-phelps…



Warmup:

 

SSH x15 IC

Tempo Merkins x10 IC

Low Slow Flutter x10 IC

Sir Fazio Arm Circles x10 IC Forward/Reverse

Hallelujahs x10 IC

Samson Hold 20 secs

MICHAEL PHELPS

Knoxville Cherry Pickers x10 IC

Willie Mays Hays x 10 IC

 

Workout – “Card’s Run and Repeat”

 

3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.

 

Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each

Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each

Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each

 

Squat hold for the 6 when you return until all PAX have finished

 

As a group if there is time: (and there was)

 

Burpees x 20, run to other end of field/lot and repeat

 

Mary:

 

Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.



Notes:

 

Tempo Merkin – 1, 2, 3 lowering. Up on 4.

Knoxville Cherry Picker – aka Daisy Picker

Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.

Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.

Announcements: MLK day of service – opps to serve

T-Claps (Recognition): Abe for HSFC drive

Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX

Breach took us out.

Honor to Lead.

Grocery Shopping at PC

/in /QIC:
PAX: , ,

FNGs: none

Warm Up: SSH, Daisy pickers, imperial walkers, hillbillies, Sir fazio arm circles, seal claps, overhead claps

The Workout: PAX retrieved two coupons each from the secret stash and lined up at one end of a row of parking spots. The game plan was three exercises, farmer carry coupons 25 yards to the other end, repeat. Exercises were merkins, WWIIs and squats. Counts of 10 first round, then 15, 20, 25, 20, 15 and back to 10.

Next, we circled up for three rounds of curls for the girls, ruh rohs and chest presses. Total of 25 each.

Coupons returned and a quick mosey to grab discarded beanie.

Mary: popcorn Mary and yoga.

Announcements: MLK Jr day of service

T-Claps (Recognition): Kosher for challenging me to a 5 pack to get back in a good routine.

Prayer: Full House’s friend and her family, PAX who are sick or injured (Woody, Bobby Boucher, Fanny Pack, Ginsu)

Riding the train with Diego

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EC: A quartet of ECers visited Womble on a 2.0mi jog. Stickers, Kosher, Abe and Bleeder

FNGs: None

Warm Up: We started quick after a few Pax guessed I had adventures awaiting on the first floor of the parking deck. A true gloom morning made the dry parking deck a welcome addition to the morning. Side Straddle Hops, Seal Claps, Windmills, Hillbillies, Overhead Claps and Good Mornings go everyone loose and mildly warm. 

The Workout: Inspired by an image of Dora the Explorer riding a train with a monkey, this train trip featured Dora’s cousin Diego, who is a much tougher train conductor along with frequently monkey activities. 

PAX partnered up to complete the Diego workout with the following cumulative goals:

-50 Merkins

-100 Overhead Press with a coupon

-150 LBCs

-200 Mountain Climbers in cadence

-250 Curls for the girls with a coupon

-300 Squats + coupon

While one partner tacked the exercises, the other partner raced to the top of the 3 flights of stairs in the parking deck. Upon the running partners return, both PAX performed 5 monkey humpers together then flapjacked. All groups completed just in time for a return to the flag and some Mary. 

Mary: We circled up and held a plank while each PAX performed 10 merkins one PAX at a time. Upon completion of everyone’s merkins, we performed a variety of yoga and stretching exercises to complete the beatdown.

Announcements: @abe is collecting donations for the holly springs food cupboard throughout his 5 pack this week. Details on 3rd F slack

MLK service opportunity at womble next Monday

T-Claps (Recognition): None

Prayer: Sick and Injured PAX with a special callout to @ginsu who is recovering from a pinched nerve. 

Coupon Party @ Disney

/in /QIC:
PAX: , ,

FNGs: N/A

Warm Up:

  • good mornings
  • sir fazio arm circles
  • hillbillies
  • imperial walkers
  • burpees

The Workout:

coupon’s exercises:

  • coupon jumps
  • 💀 crushers
  • Pendulum’s
  • Standing lunges
  • curls for the 👧’s
  • Chest press

Moseys in between rounds around the soccer fields

We also hit up some:
wall sits, erkins, & dips

Mary: core beat down

Apple Fritters at PC

/in , /QIC:
PAX: , , , , , ,

FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles / Seal Claps, Overhead Claps / Chinooks
The Workout: The mumble chatter was rolling this morning, you would have thought we were in Carpex!
We started out on “that hill” with 7s. Squats at the top, WWIIs at the bottom. Mosey down, bear crawl up.
Moseyed over to the wall behind the stores for 2 rounds of People’s Chair and Balls to the Wall. Then we grabbed two palm-sized rocks for 2-3 rounds (bad memory) of Curls for the Girls, overhead press and Ruh Rohs. Someone said something about being cold and apple fritters and YHC almost lost his cadence.
Returned our rocks back to PRECISELY where we found them and moseyed around the back side of the shopping center, stopping for a few copperhead squats (in cadence).
Mary: Popcorn Mary (each PAX got to choose an exercise).
Announcements: Christmas party this Saturday! Be aware of heart attack signs, especially this time of year, and speak up if you don’t feel right.
Prayer: Softserve’s hand

Cletus Rules!

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , ,

Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.

Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5

Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins

Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue

Circle around statue on six for Guantanamo

Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R

Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all

Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND

COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.

Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.

BS out!

Embrace the suck

/in /QIC:
PAX: , , , , , , ,

The gloom was earning its name today. YHC arrived with a light shower. Set a couple pumpkins on the tables and turned some tunes on. 8 PAX came around the corner to join under the shelter at 0530. I’ll admit I’m usually the one that will go to a shelter during rain to deliver a dry beat down. Not today! I’m adjusting back into the boot camp world and I needed to embrace the suck more than anyone. Here’s how it went down.

Warm up
Good mornings
Windmills
Fozio arm circles
SSH’s

Pumpkin toss Indian run
– if a pumpkin drops, 3 burpees for everyone. If it breaks, 10 burpees.
– Pax made it 50 ft before the first one hit and burst. 2nd pumpkin made it just over half way before the drop and burst.

Indian run to amphitheater (no more pumpkins)
– Single leg squats at ledge x10 R/L
– Australian mtn climbers x10 IC
– Single leg squats x10 left R/L
– Wall sit hallelujah’s x10 IC
– Single leg squats x10 left R/L
– Australian mtn climbers x10 IC

Indian run to stairs across street
– Bunny hops up
– Carolina dry dock shoulder taps at top x10
– WWI’s at top x10
– Run loop and repeat 5 times

Mosey back to tennis courts
Bear crawl suicides, crawl bear on return, 5 lines total

Mary
LBC’s
Pretzels
Plank
Chillcut plank

It felt amazing today! Looking forward to leading more and meeting more of the newer PAX. Thanks for allowing me to lead such a strong group. Aye!

BS Out