FNGs: None
Warm Up: None
The Workout: It was more of a run
https://connect.garmin.com/modern/course/240558537
Mary: None
Announcements: Xmas Party
T-Claps (Recognition):
A reminder to tell someone important to you how important they are.
Prayer: We prayed for recent stroke victims and their recoveries.
FNGs: Not a one
Warm Up: Side Straddle Hops (Thanks Skid), Windmills, Daisy Pickers, Franks, Imperial Walkers and Hillbillies
The Workout:
Mary: Homer to Marge, Boat Canoes, Low Slow Flutter, Pickle Pounders, Big Boy Sit-ups
Announcements:
T-Claps (Recognition):
Prayer:
FNGs: Short Bus (John), neighbor of Cover Story. From holly springs (homegrown) homeschooled (school bus… short bus)
Warm Up: SSH, Frankenstein, Goooooood Mornings, Windmiss
The Workout:
Listened to old country: dolly, Jonny cash, John Denver, Alabama, Kenny Rogers…
Thang 1:
Every 2 min on the minute:
5 rounds total
Thang 2:
EMOM, all exercises single arm, repeat for both sides in the minute:
15 rounds, the a Q challenge call to increase reps along the way from 3->4->5
Mary: dying cockroach, modified Freddy mercury, WWI, heel taps
Thang 3:
Death drop
have a nice day.
Announcements: Xmas party on Dec 7
Prayer: stubs has a new tumor treatment that is supposed to get him back to 💯.
dahmer’s brother enrolled in a substance abuse treatment program.
pumpkin spices son Alex sprained his ankle in his first JV basketball game
FNGs: None
Warm Up: SSH, Arm Circles, Some Clapping
The Workout: All PAX gathered a Cindy and readied themselves for an upper body beatdown. YHC is working through a knee issue, so we were doing this Lt. Dan style, no legs.
Tabata style workout, 45on/15off, AMRAP all exericises:
2 rounds:
15 merkins after each round
PAX then lined up shoulder to shoulder in a V-SIT and passed a 25lb med ball down and back a few times – Group American Hammers
2 rounds:
15 merkins after each round
Second round of group american hammers
1 round:
15 merkins
Mary: PAX sat in a circle and a large exercise ball was introduced. All members of the circle held a V-sit while throwing the ball around the circle. One merkin penalty for each time the ball hit the ground. The total darkness supplied by Purple Cobra added to the excitement.
FNGs: None
Warm Up:
Bounce
Spinal Rotations
Good Morning
WMH
Arm Circles
Seal and Overhead Clap
The Workout:
Cinco Tres Workout : 5 exercises , 3 reps each.
10 min EMOM
R one minute then L one minute
Single Arm Swing
Single Hang Clean
Single Squat
Single Straight Press
Single Reverse Drop Lunge
Mosey one lap in parking lot
10 min EMOM
R & L
Snatch
Row
Snatch
Renegade Row
Merkin on Bell
Mosey one lap in parking lot
FINISHER
5 min EMOM
4x
Curls
Triceps
Ground Pounder
Burpees
Mary
LBC, FM, H2M, Lower Back Stretches
Announcements: Celebrate FV sign up. See slack
T-Claps (Recognition):
Prayer: PAX who are injured. PAX looking for work. Best in Show’s mother-in-law passed away, Dahmer’s northern in law illness , Fanny Pack’s brother
FNGs: Wild Bill – Coverstory FIL
Warm Up: SSH, Windmills, Seal Claps, Overhead Claps
The Workout:
Thang #1:
PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.
Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.
Intermission:
7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total
Thang #2:
Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1
Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach
Finisher:
12 reps of pull through merkins, 12 reps of Halos
10 reps + 10 reps
8,8,6,6,4,4,2,2 – Have a nice day!
Mary: Naaa
Announcements: nope
T-Claps (Recognition): nope
Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.
10 PAX for some track work and a little game of knock out.
Warm up lap around to back
SSH
Good morning
Imperial squat walkers
Mtn Climbers
Track
Hand release broke back derkins with partner. Run in opposite directions and meet half way. 3 laps x10 reps each (6 sets)
Catch me if you can
P1 does 10 monkey humpers
Partner runs backwards until P1 catches them then switch
3 laps
Knock out Hoops
5 burpees
10 star jumps
15 plank jacks
Back in once completed
Mary at the flag
LBCs
Reverse LBCs
American Hammers
Boat canoes
Pickle pounders
That’s for letting me lead.
BS Out!
Nine men got stronger on the BEST HILL TRAINING ROUTE EVER. After 25 fast side stradle hops in cadence, we took off. Across Main Street, right on Milpass, left on Crossway, up to Creekvista. Batboy and Flop arrived first and started running the elbow. On this route originated by Wild Turkey, the “elbow” consists of running down Creekvista, running back up, then running to the bottom of Crossway, then running back up to Creekvista. Rinse and repeat as many times as possible before converging for the run back to the flag.
I got hooked on the elbow last week with Sunshine’s Q. This is the kind of run that is exhausting and exhilarating all at the same time. Everyone ran strong and pushed each other–just like last week. But, no trips this week. Two last week. No “knee-matomas” either.
Glad to honor the 5-year anniversary of F3SW’s original mid-week run. Thank goodness one of the Original Gangstas @U.T.I. joined us at COT. UCrain told us all about it. Started with his Blue Ridge Relay team looking for a mid-week run. Went to HS Run Club, found very unsatisfying. Got headlocked, I mean, realized they were Freed to Lead and started their own Area of Operations (AO). UTI and Lipstick were site Qs for the first year or so, then @Redenbacher took over for the next four. Red used to wear his DOT approved safety vest. So glad that he broke down this barrier, now I’m proud to wear one. Shout out to Red by wearing my vest in the snap.
In the end, TomTom declared, “What we experienced this moanin’ was sum gud ole fashion fun” And so it was! It was an honor men.
Flag planted, warmups, run, COT, snap, backblast, done.
Bring back the HC!
FNGs: None
Warm up: Mosey to The Block garage. High Knees, Butt Kick, Side shuffle. SSH, GM, Arm Circles, Claps, Daisy Pickers.
The Workout:
5 rounds. PAX shared the count.
10 inverted rows
20 LBC (in cadence)
30 Squats
Mosey to Block Amphitheater
10 Derkins
20 Boat/Canoe
30 Step Ups
Mosey to Block Garage
Mosey back to the flag
Mary – a few stretches
Got 1.99 miles in.
Announcements: 2nd F Friday lunch
T-Claps (Recognition):
Prayer: Best in Show’s mom and mother-in-law’s health; Hasselhoff’s friend lost his father
FNGs: None
Warm Up: Quick Mosey, SSH, Windmill, 10 Merkins. Another mosey
Thang 1:
7s on Cemetery Hill: Squats at the bottom, Burpees at the top. (The Humidity was worse than the hill)
For the last round of each we added a twist.
After completing our last burpee, PAX circled up for a 1 at a time 10 count merkins around the circle. While each PAX pushing the earth down, the other PAX held a low merkin position (similar to a plank, but the bottom of a merkin).
After completing the last six squats, PAX circled up for a similar exercise as the the top of the hill, only this one featured squats/squat hold.
Thang 2: All PAX moseyed back to the flag, with a quick stop along the way for some calf raises and dips along the curb. We then visited the small rock pile in the corner of the parking lot for some rock work. Colt 45s, Groundpounders and Goblet Squats. We then circled up for a game Q called ‘Duck Duck Bear’: in a circle, each PAX held a bear crawl position (knees low, waist at a 90 angle). In sequence, a PAX would circle the group while performing a bear crawl, the remainder held still. Hold until all have completed a circle. @Batboy made sure to call out “Duck” as he passed each person.
Mary: Homer to Marge, Freddy Mercury’s, Superman, Yoga
Announcements: @Batboy on the Q tomorrow at Purple Cobra,
Prayer: @Best-In-Show’s Mom, MIL and FIL who are all battling issues. Strength for them, strength for him and his M as they are caretakers.