EC EC: Dawgpound, Buford, Coal Ash
EC EC: Dawgpound, Buford, Emeril, Coal Ash
FNGs: Once again no.
Warm Up:
Yoga Baby
The Workout:
Onnit Yoga 2
Mary:
Yoga Baby
Announcements:
Oakwood 24 this Saturday
T-Claps (Recognition):
Prayer:
All men and their families
EC: Dawgpound, Buford, Emeril
FNGs: None. Not a single one.
Warm Up:
Onnit Warmup 2
The Workout:
Stand Your Ground 2
Mary:
Onnit Cooldown 2
Announcements:
Oakwood 24 this Saturday.
T-Claps (Recognition):
Prayer:
All families during the Holidays
11 PAX & a Dog made the decision to get their Thursday started at TigerBlood. There are many options every day in SouthWake and it was great to see a good crowd ready to get after it today at TigerBlood…. No gimmicks, advanced marketing, or claims of a punishing beatdown to bring a great crowd out to TigerBlood. Potts was even firing back a butt beforehand in the parking lot… oh maybe that was just his breath in the cold air.
With not much time to spare and no disclaimer needed the Q had the PAX off for a quick mosey to the grass field in front of the elementary school to get things going.
FNGs: N/A
Warm Up:
Good Mornings X 15 IC
Daisy Pickers X 15 IC
IW X 20 IC
SSH X 20 IC
The Workout:
First UP a variation of Brokeback Merkins. The PAX partnered up. Each partnered was instructed to go in opposite directions around the circular dirt track. When they met partner 1 would box jump over their partner in a plank hold and back over until then did 5, switch and repeat so that partner 2 completed the box jumps. Both partners then started back around the track until they met again. When they met next 4 jumps each were completed. This was continued until they got down to 1. After completing the Box jump, plank holds it was time for round two. Round two was Brokeback merkins starting at five and continuing going down to 1. Once all PAX completed the rounds everyone met under the walkway leading to the school for a series of ab exercises.
A quick Indian Run was formed bringing the PAX around the side of elementary school and then behind the school. Next up, 11’s. Partner one did 1 merkin and then plank hold while partner two did 10 pull ups. This continued until everyone got to 10 merkins and 1 pull up.
Another quick Indian Run was formed bringing the PAX between the school to the dumpster wall for a series of wall exercises. Partner one on the wall for 20 count IC of the below exercises while the other group of partners did squats. Rinse and repeat.
*during round one a very nice custodian pulled in to the lot and she almost joined in our fun.
Mary:
Announcements:
Frosty Clown CSAUP on Saturday, f3 xmass party the following Saturday, stay tuned for annual ATT long ass run details in February.
T-Claps (Recognition): Poop Eater went strong and just shows up, never complaining! Great dog.
Prayer:
Continued prayers for Quiver, Wallaby, and those in need this of our prayers.
Always and honor to lead. Great push by all even poop eater!
EC: Dawgpound, Buford, Cowboy, Lucky, Emeril
FNGs: Nope… Unless we count the onnit guys
Warm Up:
Onnit kettlebell warm up
The Workout:
Persist and Endure 1 — We get to also do this workout Friday
Mary:
Onnit Kettlebell cool down
Announcements:
CSAUP December 7th
Christmas Party December 14th
T-Claps (Recognition):
Prayer:
All unspoken.
All pax going through difficult times in the holiday
YHC arrived not sure what to expect in terms of numbers for this morning’s workout. Lots of guys tapering for HSHM, runners coming out of Richmond, and recovering from Ruck. YHC did a lone EC run for 2 miles. Weather wasn’t optimal either. No mumble chatter on Slack or FB about the workout. However, 14 Pax fought the fartsack and won, became stronger, and learned about the F3 mission and core principals.
EC: Skidmark
FNGs: None
Warm Up: 1 lap around the soccer field. Circle up on the tennis courts for SSH, Good Mornings, Imperial Walkers, Hillbillies, and Fazio Arm Circles.
The Workout: Mosey to the pavillion for some plank shuffle to the left up and down the picnic tables for one loop. Then Reverse.
Mosey to the Rock Pile. 11’s in the parking lot with Ground Pounders and Burpees. Carry the rock on the run. Intermittent switching of rocks as well
Mosey back to the Pavillion for two sets of split squats.
Mary: 1o minutes in plank hold with some exercises including merkins, 1 arm up, pickle pounders, and peter parkers. YHC also reviewed the core principals and F3 mission while in plank.
Announcements: CSAUP Dec 7, Christmas Party Dec 14. HSHM this weekend. Get out and run in the 6 up the ramp.
T-Claps (Recognition): Nice to see Moby out this morning
Prayer: Quiver and his family. Be better leaders in the community.
EC: Moby, Blue Hen, Flannigan, Brony, Alpine
Warm Up: Mosey around the lot and back to the side lot
SSH x50
Daisy Pickers x15
FAC x15 fwd & rev
Overhead Claps x15
Seal Claps x15
Pax was informed about Delegation week and YHC delegated 20min to Pikachu -Not my best idea 🙂
The Workout:
Mosey to the brick pile, which is now located in the woods behind the track
Bear Crawl Jack Web Hallelujah’s 1:3 ratio and we made it to 5 with the bricks in our hands for bear crawl/crawl bear and Hallelujah’s and the Merkins….
Mosey to the Playground and pair up. Partner 1 Pull Ups x10, Partner 2 People’s Chair with Bricks on legs. Repeat 2x
BTW x25 with Bricks in hands
YHC took back over and we mosey the bricks back to the woods
Mosey to straightaway on side of building for Stack-em Up Peeping Lipsticks . Picked out 5 locations before the gate and did 2x Peeping Lipstick increments until x10 at the gate. Round 2 we swapped Peeping Lipstick’s for Merkins. Thanks to Slide Rule for completing round 1 first and allowing the PAX to do merkins instead of Peeping Lipstick’s for round 2.
Chill Cut for six and Pickle Pounders x20
Mary: Low Slow Flutters x20, American Hammers x20, LBC’s x44
Announcements: Frosty Dec. 7 Shirt orders by 11/20 Tomorrow!
T-Claps (Recognition):
Prayer: Quiver’s Family, Pax running this weekend
EC: Lucky Charms, Flanigan
Yoga EC: Dawgpound, Emeril, Pikachu
FNGs: None…. This seems to be a trend
Warm Up:
Mountain Climbers
Bat Wing
Randy’s
Good Mornings
The Workout:
Partner up by Kettlebell Weight
Repeat 3 times
20 Merkin on bell press
10 Rows across each arm
Partner 1 Farmer Carries
Partner 2 Mountain climb
Repeat 3 Times
20 alternating Bridge Press
10 Plank Row Each Arm
Partner 1 Farmer Carries
Partner 2 Mountain climb
Repeat 3 Times
10 Single Arm Shoulder Press Each arm
10 Around the world each direction
Partner 1 Farmer Carries
Partner 2 Mountain climb
Repeat 2 Times
10 Axes each side
10 Halo’s each direction
Partner 1 Farmer Carries
Partner 2 Mountain climb
Mary:
2 Rounds Midget Flow:
Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups
Announcements:
Frosty 12-7
T-Claps (Recognition):
Prayer:
Since August, YHC has been putting in 20-30 hours a week studying for my Certified Professional Planning exam. Thankfully, yesterday I successfully passed. That means today’s workout was a celebration of studying and finally passing!
No FNG and Da Business looked cold, so we got started a few seconds early.
FNGs: Nope
Warm Up: Quick lap around the lot, SSH, Mountain Climbers to the get the blood flowing
The Workout:
At First, Studying Seems Insurmountable: Bear crawl the length of the lot to remember that even large tasks can be taken down one step at a time
Studying Is Lonely: Long days and nights with just a book. Partner carry around the lot to remember life is better as a shared endeavor
Sometimes it’s one step forward, two steps back: Wheelbarrow suicides on the painted lines, with increasing merkins (1 line; 1 merkin; backwards; 2 lines; 2 merkins; backwards) up to 5 lines / 5 merkins. This sucked, don’t do this
Feels like going in a circle: I was informed Da Business doesn’t like the non-PC-named “Indian Run”. So we Warren Walked to the track for modified Bombs. 5 burpees, 10 merkins, 15 squats, 20 WWII, adding an exercise at each corner. Repeat in reverse (running and counting backwards)
And sometimes it’s like standing still: Head to the playground for chin-up holds while the other group does Merkin / WWII / Blue Devil Timers
But it’s all fun and games when it’s over: Warren Walk to the overhang, then “Floor is Lava” bunny hop on the Tiger Paws to the end
Mary: Random assortment of fun, ending with the Russian Twist Trump Truth
Announcements: Frosty CSAUP, #2ndF at Whole Foods after work today, #2f2f at Drive Shack tomorrow, Christmas Party at Peak Week Midget’s House
T-Claps (Recognition): Thanks for coming out. That was a fun one. Blue Hen made his first appearance this month, and he was glad he did
Prayer: BABIES! (Pigpen / Warbucks / YHC)
As the Q rode in to TigerBlood with a Tiger in the passenger seat a small group was gathered. The crowd increased including Spiderman. A brief discussion was had trying to figure out the mystery Spiderman that wouldn’t talk. I believe this webmaster likes bananas.
As the clock struck 5:30am the group was off for a quick mosey over to the front of the elementary school around the picnic tables for a warm-up.
FNGs:N/A
Warm Up:
The Workout:
The PAX made their way over to the bloody wall for some H – A – L – L – O – W – E – E – N. Here is how things went down…
H – Happy Jacks X 20 IC – A SSH was executed and after every 5, 2 jump squats were done, until the group made it to 20.
A – Apollo Creed Burpee X 10 – That’s right, a one armed burpee.
L-LL Cool J X 20 in somewhat cadence – Alternating lunges followed by a burbee and a jump squat. The burpee is the “cool” in LL cool J.
L – Ladder Jacks – SSH X10 IC, Seal Jacks X 10 IC, smurf jacks X 10 IC, and plank jacks X 10 IC
O – One -Legged Burpee X 10 IC
W – wave of merkins – The PAX got into a tight circle starting with Emeril (not to his liking) with a 1 making our way around the circle. After reaching 5 the wave of merkins continued back down to 1.
E– Elevens – Balls to wall, merkins on the curb. Started with 10 B2W and 1 merkins working our way back to 1 B2W and 10 merkins.
E – Elevens – Curb jumps and dips. Started with 10 curb jumps and 1 dips working our way back to 1 curb jump and 10 dips.
N– Narrow squats – X20 IC. Feet together knocking out a squat.
The combination of getting after Halloween, the costumes, and humidity had the PAX working up a good sweat by this point. Spiderman had yet to identify the real man behind the mask, but certainly had superhuman powers as he crushed the workout. The Tigerman was close to blood, but managed to get away with just some mud.
The PAX did an Indian Run behind the school back to the parking lot.
The Q quickly pulled out a speaker for Ghostbusters. With everyone holding the plank as the music started the group was instructed to knock out a burpee everytime “Ghostbusters” was said and plank jacks every time “I ain’t afraid of no ghosts”.
Mary:
Announcements:
Frosty CSAUP 12/07 and SW xmass party 12/14 (?)
T-Claps (Recognition):
Those who managed to make it through this work-out in a costume.
Prayer:
All those going out to collect candy and all unspoken prayers.
Everyone seemed happy before the workout started. Folks where chatting. Once the workout started most of the mumble chatter died down. Except Chips continued to interview Pax for his local cable broadcast show Between Two Ferns. He got some great material. To not be out done Dumbo brought his own source of entertainment. Red beans and rice the night before packs a powerful punch in the morning.
EC: Dawgpound, Pablo, Buford, Sliderule, Blue Hen, Flanigan
FNGs: None… Bummer
Warm Up:
A jog to pick up the bricks. Yes they are still there.
Circle Up for the following exercises with the bricks
Side Straddle Hops
Bat Wing
Ralpies
The Workout:
Head to the wall for the following:
3 Rounds:
30 Count Balls to the wall
10 Count Squat hold bricks being held out
5 Count Left Leg Up
5 Count Squat hold
5 Count Right Leg Up
5 Count Squat hold
Head to the playground for the following:
3 Rounds
Split pax into two
Pax 1 Pull Ups
Pax 2 Squat Goblet Press — Timer 20 Reps. — Last round we added a bicep curl
Head to the flag pole for the following:
2 Rounds
Dipplers (Dirken Nipplers)
Dips
Lunge Bricks Overhead
Head to the grass area by the side parking lot for the following:
3 Rounds
Pax forms two lines facing each other. Hold Bricks straight out to create a sort of tunnel
Pax at one end BearCrawl between the pax to the other end
Head to the soccer field for the following:
Jack Web 1 Push up to 3 Shoulder press ratio with bricks up to 5
Squater Pyramid up to 15
Mary:
Head back to the flag pole for Mary:
Toe Taps
LBCs
Homer to Marge
Toe Taps
LBCs
Announcements:
Frosty December 7th.
Holiday party December 14th
Shield Lock challenge
T-Claps (Recognition):
Prayer:
Family involved in the Plane Crash
Families involved in the death of the 14 year old girl