In FNGs: none
Warm Up: SSH, good morning, sir fozzy, R over L, five Burpee’s
The Workout: Taking turns caring the atlas ball (75 pounds) to and from. All others repeated rotating exercise with the kettle bell. Lawnmower, tricep extension, curls for the girls, clean and press, ground pounders, wonder bras
Mary: some core work
Announcements: Upcoming Ted talk. Encouraging others to volunteer to do a Ted talk.
Prayer: all spoken and unspoken
YHC took took the lead as the conductor of the pain train at Disney during this fine Gloom… Temps perfect at the start. Dahmer and YHC took off at 0505 for EC, true to fashion Nemo pulling in at 0507 and on the chase. Circled back to find 5 others ready to get their tickets punched.
FNGs: Nope
Warm Up: Quick mosey around the lot. SSH x30 IC. OHC x10, Good morning x10 IC, Leaning forward OHC x10, Seal Claps x10, Sir Fazio F/B x10, Pax Hold arms for 10 count’s x4, SSH x20 Smurf Jacks x10, SSH x10, Michael Phelps. LETS GO
The Workout:
Short mosey down to the bottom of the parking lot entrance. All aboard the pain train…
Bottom of the hill 10 BBSU’s, halfway up the hill 25 merkins return to BBSU’s x10. All the way up the hill to through the flag 25 merkins, back down BBSU’s x10, Halfway x25 merkins return and 10 BBSU’s plank hold for the 6 to finish. 25 Should taps IC.
Indian Run to our next stop. Line diversion into the smaller lot by the ball fields and find some curb. Together Fast Feet Step-Ups for 30 seconds. Recover. 10 Military Erkins on the curb. Repeato, back to the Indian Run.
Continue to the bottom of the stairs below the trailer classrooms. Diamond Merkin 11’s at the bottom and top- up the stairs to the left, down on the right.
Mosey back to the flag with time for Mary…
Mary:
Reverse LBC’s x20, Box Cutters x20, LBC’s x20, Freddy Mercury x20, Homer to Marge x10, LL/RL x10, Pickle Pounders x20
Announcements: Dahmer’s Ted Talk (+ recording) and the opportunity to jump into the agenda going forward.
T-Claps (Recognition): Nemo for being our 6th today. He shared his starting point (memorial day Murph) his ups and downs and his continued appreciation of accountability! Thank you for stepping up today Nemo!!
Prayer: POTS’ Mother and her COPD, Unspoken, YHC took us out
YHC has not been posting as much as I’d like. I could list a plethora of excuses but they’re just that, excuses. The only excuse I needed was an excuse to get out there and when I saw Fanny Pack looking for a Q for TBD this morning I knew that was my opportunity. When the alarm has gone off the first two days of the week and I turned it off to sleep more the only person I was letting down was myself. There was no way I was going to let down a bunch of other men by sleeping in this morning and that’s the push I needed.
Also, no, it’s not too early for Christmas music. Don’t @ me.
FNGs: Not today
Warm Up:
Mosey to the parking lot by the volleyball courts. Circle up for:
SSH x20 IC
Windmill x10 IC
Daisy picker x10 IC
SFAC x10 IC forward and reverse
Imperial Walkers x10 IC
The Workout:
PAX were instructed to grab a rock and line up on the sidewalk. YHC was asked what kind of rock and told PAX to get a mobile sized rock because we’d be carrying it around with us today. We all lined up and began an Indian run with our rocks over towards the far parking lot. Once we arrived YHC did a quick count of parking spots (18) to the next curb with a bush (I really don’t know what these are actually called) and instructed the PAX that we’d be bear crawling and pushing our rocks for the first 9 spaces. Once there we did 15 curls for the girls and continued the next 9 spaces to the curb. There we did 15 triceps extensions. I looked and assumed another 18 spaces but this time we crab walked with the rocks in our laps. After 9 spaces it was 10 bus drivers IC. Crab walk the next 9 spaces and then 10 overhead presses.
Once that parking lot was covered we resumed our Indian run to the tennis court parking lot. Starting at the front we did a similar cycle. We started with 15 goblet squats and then lunge walked with our rocks to the nearest curb with a bush. There we did 10 midget cookie pouches before starting a reverse lunge walk to the next curb with a bush. At our next stop we did 10 American hammers and then duck walked to the next curb. Another 15 goblet squats were called before the PAX were instructed to mosey to the pavilion. Everyone got a temporary reprieve from holding their rocks as we all grabbed a table and ran through two sets of irkins, dirkins, and dips (10 each). After that we picked up our rocks and continued our Indian run back to the other side. Here it was a rinse and repeat of the first trip with wonder bras, ground pounders, curls, and triceps extensions at our stops.
Unfortunately there wasn’t enough time to make it back to the other parking lot so our last Indian run led us back to return the rocks and then up to the courts for Mary.
Mary:
LBC x10 IC
Reverse LBC x10 IC
Knees to the left oblique LBC x10 IC
Knees to the right oblique LBC x10 IC
Box cutters x10 IC
Freddie Mercury x10 IC
Announcements:
Dahmer’s TED talk from last night was recorded and will be made availalbe.
T-Claps (Recognition):
Boo-boo for posting 5 out of his first 7 days with us. Strong work sir!
Dahmer again for taking the time to talk with us all about a difficult subject.
Prayer:
Unspoken
I said it there and I’ll say it here, thank you all for allowing my complacent ass to get out there and lead you all this morning. Hopefully it helps me shake off the cob webs and start posting more. It’s always an honor but today it was that much more.
010000
I’ll admit I’m a little biased. When it comes to workouts in SouthWake this is my absolute favorite. Maybe it’s because it’s Monday morning, maybe it’s because it’s high intensity bootcamp, maybe it’s because of the smell from the dump, but more than likely it’s because of the core group of guys we get there every week, the complaining they do during workout, how they push themselves and then show up the next week and do it all over guys. Exhibit A: Dawgpound and Dumbo. Good work guys.
I promised all 3Fs and all 5 core principles would be on display so let’s take a look.
1st F – Check
2ndF – Panera Check
3rdF – We did a spotlight on the the 6th person in the circle. Asked how they go their name and what F3 meant to them. – Check
1st Core Principle (All workouts are free) – check
2nd Core Principle (Open to all men) – check
3rd Core Principle (Held outdoor rain or shine, heat or cold) – check (there is no shelter at Ting)
4th Core Principle (Member lead, in a rotating fashion, with no certification necessary) – check, the Pax picked all the exercises today
5th Core Principle (All workouts end in a COT) – check
EC: There were a bunch. Pikachu, Full House, ShamWow!, Emeril, Dawgpound, UTI, Lipstick, Pablo, Skidmark
FNGs: None
Warm Up: 1 lap mosey around the complex complete with the standard Hillbillies, Imperial Walkers, SSH, Good mornings
The Workout: Split into groups of 4 randomly. Stack up suicides with 5 stops.
Exercise 1: 5 Star jumps
Exercise 2: 10 Squats
Exercise 3: 15 WWII
Exercise 4: 20 Diamond Merkins
Exercise 5: 25 Monkey Humpers
Go to stop 1 do the exercise, return to the fence. Go to stop 2, do the first 2 exercise, return to the fence. Etc. Go all the way up to doing all 5 exercises. Then unstack them.
Everytime the group returns to the fence they do 2 Peeping Lipstick (A Turkish Get-up with a star jump.).
Mary: Slight mosey to get the HR back down. Finishing with stretching.
Announcements: More 3rdF opportunities coming
T-Claps (Recognition): Dawgpound was our 6 in the count during COT. Thank you for you leadership and sharing what F3 means to you.
Prayer: Praise=Bondo’s Granddaughter will be coming home soon. ShawmWow! took us out.
It was great to catch up with so many Pax I haven’t seen in a while. There was some uncertainty about the amount of Pax that would show based on previous numbers so I was quite surprised when the amount of cars in lot kept getting bigger. We even managed to get Lipstick out of his holiday slumber over on Melody Lane. My legs were sore this morning so the amount of running and leg work would be minimal which is bad news for shoulders and arms.
EC: Fanny Pack, Skidmark
FNGs: One today thanks to some quality EH Wednesday by Dovetail, Shamwow (who whipped out is goldendoodle), and Skidmark. Plus who doesn’t love a free workout. Welcome Boo-Boo
Warm Up: IW x 10, Hillbillies x 10, Fozio Arm Circles x 10 F/R, SSH x 49 in cadence. Don’t ask.
The Workout: I made sure bring out my some of my favorites this morning. Jack Webbs and Burpees. Oh ya there was an abbreviated merkin clock in there too.
Mosey to the rock pile and the Pax were instructed to grab a rock they could lift over their head about 300 times. We were going to preform these in the grass but a majority of Pax started to mosey into the parking lot so I figured why not. Knee pads were required for some.
Jack Webbs at 1:3 Merkin:shoulder press up to 10 merkin:30 should press
Jacob’s Ladder 1(1 rep up to 7) with burpee rock jumps. So a burpee and when you come up you grab your rock and press it over your head. A variation of mosey to one end of parking lot and back between sets.
Back to Jack Webb’s because of course we have to come back down. Start with 9 merkins:27 shoulder press and work back to 1:3. I think at this time Mary was requested. Apparently they have never seen how I do Mary.
Finish with 8 and 9 Burpee rock jumps.
Return rock
Mary: We arrived at the tennis courts at 0606. Plank hold with a variation of exercises until 0615. Exercises included Mountain Climbers, Plank Jacks, Peter Parkers, Side Crunches, and a merkin clock at 12, 9, 6, and 3. Quizzed Pax during plank hold on the 5 core principles and the mission of F3 (Fanny Pack led the charge).
Announcements: No mulch, Look for TED talk this week
T-Claps (Recognition):
Prayer: Nemo and his family, Dovetail moving to Arizona, Members of the community battling depression, anxiety, and deteriorating mental health.
YHC was fired up to Q after the return from BRR where I learned to hate running even less. With somewhat of a last minute decision to Q today, YHC decided to add an extra mile to the EC stroll this morning to ponder what we’d get into. It was a beautiful morning for running, with the air finally easier to breathe. On my travels, YHC came up with this…
FNG’s: nope
Warm-Up: SSH x 40, Good Mornings, Hillbillies, Squatted Seal Claps x 15 each. Mosey to the far end parking lot.
The Workout: 11’s. Went between the end of the parking lot until about the center speed bump. We did Sumo Squat Jumps And Standard Merkins on the ends.
We then moseyed to the picnic shelter. We split into two groups. 1 group held Balls to the Wall while the other group did 1/3 count Jack Webb’s up to a 10 count. Groups switch. Then…rinse and repeat.
Onto DORA. Partner runs loop around other shelter and back while partners work together to complete 100 irkins, 200 Freddie Mercury’s, and 300 squats. Strong effort put in by all pax as we finished quite quickly.
So… more Wall work. This time it was 1 group doing People’s Chair while others did 25 count Dips. Switch groups. At this point, Sprinkler commented something about a lot of Wall work considering the presence of so many geriatrics…RESPECT! We repeated the above twice.
Mary: 15 counts of LBC, LSF, Homer to Marge, Pickle Pounders, Chill-Cut hold, Dying Cockroach. Finished with 10 burpees OYO.
Announcements: Mulch Sign Up. Sunday Hilltop Needmore Ruck will be Adopt A Highway cleanup Q’d By LED.
T-Claps (Recognition): Pax for strong effort, especially the three Masters among us.
Prayer: Our brother Tetanus to heal up. Unspoken. Bondo stepped up to take us out. Honor to lead fellas!
FNGs: None
Virtual BRR Runners: None
Real BRR Runners: 6
EC: Emeril, Midget4Life, Goldilocks
Warm Up: 1/2 mile jog with stops for Good Mornings, Hillbillies, SSH.
The Workout:
On the ramp. 4’s – Step-ups/Burpees. To the top perform step-ups. Back to the bottom 1 burpee. Repeat decreasing step-ups and increasing burpees.
Back portion of Ting – 7’s – Merkins/LBC’s – Dumpster to Tennis Courts
Tennis Courts side of Ting. 4’s – Absolutions/Dips(in cadence) – Tennis Courts to Guard Rail
BBall Court to bottom of ramp – 7’s – Merkins/LBC’s
Mary: Stretched
Announcements: Sign up for mulch and form a real BRR team next year. Lots of fun and gives you a training goal.
T-Claps (Recognition): @pablo and @snap for completing all the 4’s and 7’s.
Prayer: For the Virtual BRR guys that were too sore/tired to join us for the workout today.
3 PAX enjoyed the cool and beautiful weather of this morning’s gloom, and it was refreshing to say the least. We were not set up to complete the IronPax challenge (though we were forewarned by @Cupid), so perhaps we’ll visit the Trot of Possum tomorrow. In the meantime, we improvised with an audible four corners, some wall and guardrail work, and finished with a visit to Mary. We also managed to get in 1.4 miles of actual running…ok maybe more of a mosey, but we elevated our heart rates nonetheless.
FNG’s: Nope
Warm Up: Mosey to the parking lot of many businesses, including Butcher’s Market, Town Hall Burger, and PF. The following exercises were completed IC x 20: SSH, Good Mornings, Moroccan Night Clubs, Imperial Walkers, and Hillbillies. Maybe some others but it was early.
The Workout: With no real Q to speak of, we quickly decided on the Q by committee format, and called an audible four corners that would utilize all PAX infinite wisdom and knowledge. It went something like this: 3 rounds of four corners that consisted of the following, mostly IC x 20: Diamond Merkins, LBCs, Jump Squats, Plank Jacks, Burpees, American Hammers, H to M variations, Peter Parkers, Squats, and WWII’s. As a side, the smell of stank was emanating from the dumpsters outside of Eggs Up, so a merlot was sure to occur if we hung around there any longer.
After four corners, we moseyed to the guardrail where we completed 3 rounds of the following exercises IC x 20: Irkins, Dips, and guardrail pull ups. This is probably named in the Exicon but YHC couldn’t find it…similar to Pole Dancing but different.
Following the guardrail work, we moseyed to the back wall of the dry cleaners. Thankfully the dumpsters were recently emptied because it wasn’t nearly as bad as in the past. PAX completed the following 3 rounds of exercises IC x 10: BTTW (one round of Mtn Climber BTTW), People’s Chair (w/ Seal Claps, Moroccan Night Clubs, and one leg holds), Curls for the Girls (1/2 curl, 1/2 to full curl, full curl), Tricep Extensions, Bus Drivers, and One Arm Curls.
Mary: With 6 minutes to spare, there was plenty of time to mosey back to the “flag” and visit with Mary. Completed the following exercises IC x 20: American Hammers, Mountain Climbers, and WWI’s followed by stretching and mumblechatter to close things out.
Announcements: The mulching project continues at Bass Lake, IronPAX Challenge is ongoing, and BRR this weekend.
T-Claps (Recognition): Good luck to all PAX running BRR this weekend.
Prayer Requests: Bondo’s granddaughter Piper is healing and gaining weight; all people looking for work during Covid; PAX healing from physical, emotional, and psychological injury; our country’s leaders that they may make smart and informed decisions; unspoken.
Bondo took us out.
Great Q by committee, thanks for holding YHC accountable. Always an honor.
It’s been nearly 3 weeks since YHC took the Q. For me, that’s a pretty long time and a good amount of time to cook up some great plans for beatdowns of all kinds. YHC had a great plan for what we would do at TBD this morning. With today being the IronPax work out and the usual R4TJ offerings, I knew I had to come up with something quite different. Just started the EC trek up Stinson when I saw Nemo rolling in, so I did a U-Turn and grabbed him. During our EC on this awful humid morning, YHC scrapped his previous plans in an effort to not kill any pax or himself. Those plans will be a fall workout. Everything but warm ups were audibles today.
FNG’s: not today
Warm Up: SSH x25, Hillbillies, Imperial Walkers, Fazio Arm Circles, Daisy Pickers, And 25 Standard merkins.
The Workout: Mosey to the dugouts by the ball fields. Started with a 30 ct. IC Balls to the Wall, then mosey to the poles at the end of the path for 5 burpees. Pax then moseyed to opposite side dugouts for People’s Chair 30 ct. IC, followed by a Mosey to opposite poles for 5 star jumps. We repeated this procedure 3 times with wall exercise counts descending to 20 for round 2, and 10 for round 3. However, exercises at the ends increased to 10 then 15 burpees and same with star jumps. Finished with an every pax 10 count of People’s Chair.
Next did 30 merkins in honor of Bondo’s oldest child. Nemo told Bondo to answer age 2 for fear we would do more burpees. Did 21 squats on the same note for Sprinkler.
Mosey to the rock pile lot for 11’s. Exercises were Ground Pounders IC and WW1’s. We alternated taking the rock with us or leaving it behind on each pass. Finished up and moseyed back for Mary.
Mary: Not much time, so finished with a 10 ct. each pax plank hold.
Announcements: Mulch, couple weeks to go. CARPEX CSAUP invite is out there. Virtual BRR.
T-Claps (Recognition): Bondo! That guy keeps up with everything we do. RESPECT!
Prayer: Tetanus nephew with liver issues and healing. Healing for Tetanus and back issues right now. Coal Ash father in law with colon cancer. Moby and his family member now in hospice. Those that are jobless. Those that are addicted. Hope and freedom in those places. YHC took us out.
12 Pax graced Ting with their presence this morning at the beginning of the taper for BRR. YHC promised a must for all marathons and BRRers. The workout was pretty straight forward and simple and hopefully just difficult enough to keep the Pax coming back.
EC: Emeril, Pablo, Dawgpound, Redenbacher, Skidmark
FNGs: None
Warm Up: 1 lap of warmup introducing the workouts at each station
1. 15 Hillbillies
2. 10 alternating reverse lunges
3. 5 Parker Peters
4. 10 Burpee Box jumps
5. 15 Rocky Balboa Situps
The Workout: Partner up off a random count for a two man weave/Indian Run. Pax would start by the dumpsters at the top of Ting. Run to the short wall for 10 Burpee Box jumps and the return to dumpsters for 5 Parker Peters. Then run down to the turn by the tennis court for 10 alternating reveres lunges. Back to dumpsters for 5 PP. Down to the corner below the ramp for 15 Rocky Balboa Situps. Back to Dumpsters for 5 Peter Parkers. Down to the guard rail for 15 hillbillies and back for 5 PP. Then do it in reverse.
Group met for the 6 and did the last two exercises as a complete unit and return home.
Mary: Some stretching
Announcements: I’m sure there is more mulch to be put down
T-Claps (Recognition): Cowboy and his first 100 mile month
Prayer: Guys stay healthy through BRR and marathon training