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Nothing But Net

/in /QIC:
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YHC overslept slightly and knew he was going to miss the EC crowd. After quickly getting ready and out the door, I pull up to the stoplight and see Emeril headed toward Disney. I rolled down the window to try and convince him to follow me to Tiger Blood, but he wasn’t playing any games. He was ready to run the Disney PAX to death. As I pull into the lot at 0507, I see the EC crowd of Axe, 187, Bernie, and Lipstick just leaving , so I quickly grab my tracer and try to catch them. After a brisk half-mile sprint, I catch them as they missed turn for Gable Ridge. Bernie and Lipstick had other plans, so 187, Axe, and YHC turn back to get on track. Just before getting to Holly Springs Rd, we picked up a friendly Pokemon who surprised us when he said he was only on mile 2, not 20. So we headed back to Holly Ridge just in time to see Coal Ash swerving around trying to find the entrance to Tiger Blood. Slaughter and the 12 Oaks clown car roll up and at 0530, we’re ready to roll.

EC:

FNGs: None, the heard Emeril was Q’ing at Disney

Warm Up:
Mosey to back parking lot for:

SSH x20, The goofball x20, daisy pickers x10, mountain climbers x20, moroccan night clubs x10, seal claps x10

Mosey over near the basketball courts.

The Workout:
Thang 1 – Double 7’s

We started out with 7’s from the playground to the parking lot gate. YHC called scorpion dry docks at the playground and pistol squats, 1 each leg. Flanigan suggested we do 1 on each leg for dry docks as well, hence the double 7’s.

Thang 2 – Shoot around

Over to the basketball court to see what kind of ballers made it out to Tiger Blood. PAX lined up and did an exercise called by YHC while PAX took turns taking a shot. We began by doing 1 burpee for a miss and adding 1 after each miss. This turned out to be a terrible idea with this group. After missing the 6 or the first 7 shots, YHC decided we’d wait until the end of each round to do penalty burpees. The terrible shooting continued for 5 rounds and quite a few burpees done after each round. We had a round of horrible dunks, 3 pointers, and free throws.

Exercises done: plank hold, squat hold, plank jacks, SSH, Al Gore’s, and lots of penalty burpees.

Mosey over to the long parking lot.

Thang 3 – Merkin Shuffle + Guantanamo’s

PAX partnered up for Merkin shuffle (5 shuffle steps + increasing pattycake merkins). YHC didn’t do a good job on explaining the proper count for pattycake merkins (2 merkins = 1 count). We struggled through the count until we hit the 1st island.

We then switched to Guantanamo’s until the 2nd island, then back to merkin shuffle. YHC tried counting left, right = 1, but PAX didn’t get that either, even cadence counting didn’t work. As this fell apart, we switched back to Guantanamo’s to the 3rd island.

A sprint back to grab the basketball then mosey back to the start for Mary.

Mary:
As noted in the pre-blast, we did some spelling. PAX held a 6 inch hold and spelled the alphabet (capital letters) with both feet together. This was so much fun at Purple Cobra Tuesday, that YHC brought it back out.

Just after our spelling lesson, Bernie and Lipstick showed back up for a little Mary and CoT.

LBCs x20
Hello Dolly x20
Homer to marge x20 x10 right/x10 left
American Hammers x20

Announcements:
Picnic this weekend, Neuse River trail run Saturday (see Pikachu for details)

T-Claps (Recognition):
To all the PAX who showed up today and were unashamed to show off their terrible shooting skills.

Prayer:
Praise for Shredder’s return to the gloom, Bernie’s family, classmate’s mother who passed unexpectedly

YHC took us out.

This rock has sharp edges

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Another glorious morning at the nutcracker. Pre beast created some mumble chatter about getting in an easy workout.
Few of the purple cobra pax made the trip to the nut. Pax 15 strong showed up and the smell of the dump contributed to all the yapping. Pain sticks in full effect for this one…

Pax: Moby, the natural, alpine, emeril, chips, peeping Tom, UTI, pumpkin spice, Pablo, particle board, blue hen, breach, da business, dumbo & YHC  

EC: blue hen, emeril, Pablo, UTI, YHC (sorry if I forgot anyone else)
FNGs:none
Warm Up:jog around the lot, circled up for good morning x 10, morrican night clubs ICx 20 into seal claps x 15 into t-claps x 20 recover. Clock merkins 1-6
The Workout:split into groups of 5  Did two rounds of exercises x 2  rule was pain stick cannot touch the ground or one did monkey humpers x 10

round one group did chest presses with pain sticks, over head press with rocks, bear crawled across soccer field and jogged back around track  rinse and repeat

round two squats with pain sticks, triceps extensions, bunny hop across field and jog around track  rinse and repeat

we lunged walked with rocks and sticks back to rock pile, met in front for mary

Mary:low slow flutter ICx 30, American hammers ICx 10, homer to marge ICx 20, dying cockroach ICx 10, diamond merkins x 20
Announcements:picnic this weekend 11-2 Sharon Harris
T-Claps (Recognition):
Prayer:YHC took us out

Not going to take the long way around?

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Ten strong at Downtown Train to get our week started out right.

EC: Warbucks

FNGs: None

Warm Up: DT Lap, 5 burpees (OYO), Daisy pickers, windmills, merkins, fazio arm circles forward and backwards

The Workout:

Mosey’d to library parking lot and paired up for some 7’s. Pax started in middle of parking lot for patty-cake merkins. Partners ran to opposite end of parking lot for burpees and back to the middle for patty cake merkins.

Mosey’d…the long-way…to different area of parking lot. Switched partners for some Dora. Exercises were as follows….

100 squat jumps

200 squats

300 LBCs

One PAX did exercise while partner bear crawled around planter. Switch/repeat until reached totals.

Mosey’d…at the suggestion of Flanigan, the long way…to parking garage. YHC decided to call an audible. He had intended to have PAX do leap frog burpees from one end of the garage to the other.  Instead, stuck with the leg them and PAX grab some wall for peoples chair (10 count each PAX x 2).

Mary: 10 burpees (OYO), dying cockroachs, Warbucks led exercise (name?), Breach led us in penguins, and Flanigan finished with 20 diamond merkins.

Announcements: Picnic this Saturday. See Slack and Facebook for sign up sheet.

T-Claps (Recognition):

Prayer: YHC took us out.

That time that Burt Reynolds Fartsacked….

/in /QIC:
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Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever…  Sorry PAX, UTIs head is a little spinny this week. (more than usual even)

EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu

FNGs: 0

Warm Up:  Overhead Arm Stretch, SSH, 1 lap around the Ivan lot

On the warm-up Flanigan commented on the lack of Burt Reynolds.  No F3 guy named Burt, no Q with a stash, or with a cowboy hat.  He was promised Burt F-ing Reynolds!!!  I told him… dude fartsacked….  it happens…

The Workout:  15x for each single hand move 30x for each 2 handed move

  • One Arm Swing (15 each hand)
    Single Leg Stiff Deadlift / Kickstand (same leg out/arm lift)
    Two Handed Kettlebell Press (overhead)
    Goblet Squat Jump (hold crown)
    Chest Press + Overhead Sit Up / Crunch (one handed each side)
    Snatch / High Pull (one handed each side)
    Reverse Lunge + Curl / Split Squat
    Ribbons (loop bell overhead, pass behind)
    Thruster (squat and press overhead, one hand)
    Staggered One Arm Row
    American Hammer with bell
    Figure 8’s Side to Side
    Sumo Deadlift to Upright Row
    Pullover + Leg Raise / Knee Raise (lay down touch your toes – dying cockroach sort of)

This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form.  Thank you guys for your leadership.  Lots of post workout praise for my time in the hot seat.  Thanks for the encouragement HIM.  Appreciate all of you!

Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:

Reminder.  Oct. 12th is the picnic.  Signup sheet is posted.  Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after

T-Claps (Recognition):  Those in attendance at Ivan.  Thanks for the support.

Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps

Prayer:  That 187, Bernie, Sassy’s beer mile team loses graciously

For serious…  YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.

An elderly family friend of YHCs has been hospitalized.  Praying for the best and for her family as she recovers.

Not sure why we’re running at a Boot Camp.

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As the PAX got out of their cars I informed them that they weren’t going to need gloves for this workout.  Bit of mumble chatter related to having to only run.  Moby was ready to get back in Bluehens car.   I plan to try to grab one Q a week and work on running for the HSHM.  Today’s workout would be track focused and negative splits.

FNGs: None

EC: Pikachu, The Natural

Warm Up: SSH, Hillbillies, Good Mornings, Windmills

The Workout: Jog down to the track.  Partner up, like speed.   Go in opposite directions when you meet x25 Core Exercises in cadence.  Every lap speed up.

Mary: 5 burpees for chatter, Hillbillies, Imperial Walkers, Plank Hold x10 count per Pax while stretch calves, runners pose, pigeon

Announcements: See Slack

T-Claps (Recognition):   Dumbo’s shooting star

Prayer:  Bernie and his family

U-Turn 9/28/19 Better late than never

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FNG’s: None
PAX: Gump, Warbucks, Yogurt, Cupid, Redenbacher, AxE, Alpine, Slide Rule, Dauber, Banjo, Sassy, H1N1, Oyster, Tonka, Peeping Tom, Brexit, Double D, Emeril, Blue Hen, Bulls Eye, Dahmer

Warm Up: Side Straddle Hops, Butt Kickers, Some Stretching

Lots of options going on, several for 3, 5, and 6. Sightings of Lipstick, SkidMark, and 187 as they were getting 3 hours or 16 miles or something (heard UTI was out there but never saw him so no credit given).

Big Turn-out and tested my abilities on remembering names as there was no count off, no nameorama, no Mary, and No Cot. I should be banned for life from the Q list!
So sorry if I missed anyone, let me know and I will add you to the list, and if I gave someone credit that wasn’t there…well…you probably earned it anyway. And as always there was a great 2nd F afterwards!

Get On the Philly Bus V2

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With the excitement of UTI (HIM) pushing the limit on breathtaker to raise $ and awareness for the Travis Manion Foundation and a big game for the Philadelphia Eagles playing Flanigan and BlueHen decided to dial up version 2 of Get On the Philly Bus at TigerBlood.  Version one was held prior to their Super Bowl LII championship and certainly brought some good philly mojo the hope was alive that the same would hold true and the birds could get back on track.  The BB was intentially delayed until the outcome of this game.  The Birds are back baby – Discount Double take tossed up an interception to seal the cheesehead fate with seconds left in the game! Fly Eagles Fly!

Although TigerBlood got beat out by Disney due to a mole (M4L)  coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause and in the end it looks like everyone won – additional $ for Travis Manion and Birds Victory!

FNGs: N/A

Warm Up:

Mosey over to  the parking log behind the middle school.

  • SSH X 11  (BlueHen)
  • Good Morning X 7 (Flanigan)
  • Clock Merkins (BlueHen) 1-wins this year,  3- Super bowls, 10 NFC East Championships, 11 Carson Wentz

The Workout:

Eye of the Tiger

The PAX made their way over  to the track.  While BlueHen fired up the Philly DJ stand, Flanigan directed the PAX to do 3 hot laps around the track stopping after each lap to knock out 13 merkins (in honor of Agholor catching babies).  Eye Of the Tiger was planing and the PAX needed to make their way back before the song ends or a penalty would be applied.  The PAX made it back and no penalty  was needed

E A G L E S

The PAX transitioned into an indian run over to the far side of the elementary school parking lot near the bloody wall.  Everyone partnered up for a round of E A G L E S.

E – Empty wheelbarrows. With partner empty wheelbarrow from bloody wall to middle of parking lot, switch and make their way back.  The facial expressions while crabwalking with a partner lifting the legs were classic.

A – Australian mountain climbers.  Everyone on the wall for 20 count of AMC .

G – Goofballs.  The PAX did 20 IC Goofballs.

L – LBC’s.  The PAX did 20 IC LBC’s.

E – Empty wheelbarrows.  Time for another round of partner empty wheelbarrows.  (fan favorite)

S – Star jumps. the PAX did 20 star jumps IC.

Rocky (Gonna Fly Now) Tabata

The  PAX made their way over past the tiger prints to the front of the elementary school and everyone found a spot at what of the tables.

With Gonna Fly Now playing two rounds of Tabata as follows went down.

Set 1 – box jumps & merkins

Set 2 – box jumps & derkins

Set 3 – dips & Urkins

Set 4 – squats & dips

Rinse and repeat four times.

Prior to Mary two rounds of wind sprints in the parking lot.  Partner one sprint to the greasy pole while the other partner did squats.  Rinse and repeat.

 

Mary:

The pax took turns with several rounds of ab exercises bringing as we closed things out. Plenty of sweat with minimal blood.
Announcements:

F3 Southwake picnic coming up Oct. 12.

T-Claps (Recognition):

UTI – he continues to do great work with the breathtaker and raising $ and awareness for Travis Manion Foundation.  As mentioned earlier, although TigerBlood got beat out by Disney due to a mole (M4L)  coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause!

Prayer:

Warbuck’s babysitter who has been sick.

A Nutcracker Trip to Vegas

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FNGs: N/A
Warm Up: Standard things.  SSH, Imperial Squat Walkers. Fazios.  A little jog.

Then we did the “Fast Feet Burpee Dash”:
– Hit each parking divider 3x with fast feet
– Burpee between
– Race your partner to the end of the lot

The Workout: Da Business’ Trip to Vegas (Or, as I put it, 5 Stations of Suck)

Partner up with someone of equal fitness who will push you.  Pick a station, any station, and rotate through the “fun”

Station 1:
10x Burp-Ups (1 burpee + 1 pull up)

Station 2:
Run up the hill backwards.
5x star jumps at top
5x blue devils at bottom
Repeat 3x, then move on

Station 3:
10x Irkins / Derkins / Dips

Station 4:
BTTW Crawl toward parking lot (20m?)

Station 5:
Burpee Broad Jump to entrance
Bear crawl back (50 yd?)

Repeat-O The Circuit 3 Times!

Mary:
It happened.  Normal stuffs
Announcements: Let’s party in style.  Sign up for that there picnic
T-Claps (Recognition): Props to UTI for following through with BT auction and showing up!
Prayer: Bernie, Norm.

Especially Bernie.  Bro, we’re here for ya.

photo by Albert Harring

Da Bears (Crawl)

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FNGs: none
Warm Up: Standard DT warm up loop. SSH x 20, Imperial Walkers / Hill Billies x 10 each, FAC forward / reverse x 10 each, Seal Claps x 10, Overhead Claps x 10.
Workout: Moseyed over to the rock pile, PAX were instructed to get the largest rock they could find. Circled up at the semi-circle parking lot for the following:
– Curls for the girls x 10
– Farmer carry rock to the other side and back (really need bigger rocks / kettle bells for this in the future)
– Merkins x 10
– Bear crawl to the other side
– Lunge-walk back
Rinse and repeat. YHC heard some grumbling during the bear crawl and decided to modify for the PAX with WWIIs half way during the bear crawls to provide some relief. Additionally, on the last two merkins we went with wide grip and then diamond for a little variety. Returned rocks and moseyed back to start for Mary.
Mary: LBCs x 20, Homer 2 Marge x 15, Pickle Pounders x 15, Plank (10 count regular, 10 count raised right arm, 10 count regular, 10 count raise left arm)
Announcements: F3 South Wake picnic Oct 12
T-Claps (Recognition):
Prayer: Noah’s Arc’s M for healing, Crab Legs

9 – 19 – 19

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The Q rolled into the lot with a few minutes to spare and a crowd  of 9 ready to  get after 9 – 19- 19 at TigerBlood.  Great to see some old (Da Business- RESPECT) and new faces at this AO. It  appeared that Pablo tackled EC solo.

FNGs:NA

Warm Up:

Mosey to the back of the school with some butt kickers and karaokes along the way.

Circle up for..

Good morning X 10 IC

CP X 10 IC

Windmill X 10 IC

SSH X 20 IC

FAC X 20 IC

Daniel Son X 20 on Ah kicks

The Workout:

The PAX made their way over to the soccer field behind the elementary school for some 9 – 19 – 9.  The PAX started at one side of the field and did the below exercises and sprinted to the other side for the next set.  This was repeated for 9 sets of exercises and sprints.  Still pool season so the PAXX worked on getting buffed, bronzed, and B*itch*n.

  1. 19 – Merkins – sprint across the field
  2. 19 – low slow flutter – sprint across the field
  3. 19 – wide grip merins – sprint across the field
  4. 19 – freddie mercury – sprint across the field
  5. 19 – one arm extended merkins – sprint across the field
  6. 19 – WWII – sprint across the field
  7. 19 – hand release merkins – sprint across  the field
  8. 19 – plank jacks – sprint across the field
  9. 19 – fake partner air clap merkins

 

Next up the PAX made their way over to the long parking lot and partnered up.  Partner one, in a wheelbarrow, made their way down the parking line and on the curb. Once in the middle of curb did 5 merkins in the wheelbarrow and continued down the curb and back out the other parking line.  The partners switched until each partner had covered 5 parking lot curbs and 10 parking lines.

Quickly the PAX went over to the bloody, uneven wall next to the parking lot.  One partner did BTW while the other group of partners did 20 count IC quick feet.  Switch and repeat.  Next One partner did mountain climber BTW while the other group of partners did 20 count curb jumps.  Switch and repeat.  Finally, one partner did mountain climber BTW while the other group of partners did 20 one leg curb jumps.  Switch and repeat.

For the grand finale the PAX,  in an indian run, made their way to the red Tiger/Labrador paw prints leading into the elementary school.  One partner did 10 dips on the benches out front followed by 10 urkins.  The other group of partners did bunny hop jumps on each Tiger/Labrador paw print.  Rinse and repeat twice.

Mary:

Each of the 9 PAX called out an ab exercise that they didn’t want to do and the rest of the PAX did this exercise  while they zig zagged in and out of the PAX in the circle.  Next guy up called out an ab exercise until everyone made their way around the circle.   Boat caonoe’s X 20 IC to finish things up.

Announcements:

Completion of the mulch project at Oakview. 7:30 AM on Saturday.

T-Claps (Recognition): Da Business was able to successfully complete a workout at 50 and  returning from a week in Vegas.  He did mention something was bloody while he was there.

Prayer:

Prayers lifted for Shredder’s father that recently passed.  Continued prayers for CrabLegs.