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Life Lesson Naked Mole Skin

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Sprung out of bed and was ready roll, and no better way than have the opportunity to have your teenager run into the workout. Would never imagine doing that in the past. So thank you to this amazing group of guys-#goobers/ #fritter
Yellow card and I had discussed the game plan for the workout. Had a friend drop a cooler- full of drinks ( water/ Gatorade) so yhc can take to workout but we were planning on running 3.6 miles from home front to PT, so that did not happen 🤪. Texted emeril to grab/ bring some water and of course he stopped and got some cheap ass water. Thank you
Parking lot was full and we rolled in right at 0523, rest of the 10 guys were just coming back from the EC run.  Thx, grabbed 2 tires and rolled them just like he use to back in the day, as a toy, all he could afford while in 3rd world country.
Set the stage/ tires- dawg # brought the rope( thank you). Dawg was very excited about carrying tires and ropes etc but he had no idea his perfect workout may not happen ..

Fartsackers: dumbo/ wacka wacka/ wallaby- pablo knew it would be a hard workout so he sent his M on a work trip – (great excuse).

EC: Dawgpound, Buford, Cowboy, Emeril, BB-8, Brony, Blue Hen, Banana Seat, Peak Weak, LED, H1N1

FNGs: BB-8
Warm Up:

It is 0530- disclaimer was done and we ran to storage unit and did the following warmup exersice.
Sshx15, smurf jacksx15, sir fazio x 15(backward/ forward), imperial walker/ hillbillies x 15.
The Workout:

We lined up went for a ‘burpee mile’ waited for the 6th ofcourse through the hood that we never visit and behind aviator etc. we never know, we may pick a guy up. We also did burpees in honor of Bernie, in front of aviator bar (that fun night after the ruck). Emeril announced that we were 20 mnts in and we did the count off, stove pipe thought 10 count.. but no No no, no 10 count, this is not a (DD) workout, so we did 5 burpees to punish our selves. We also did 5 burpees since dumbo fartsacked and 5 in honor of my good friend puddles.
Break off in group of 5, one guy pulled the tire/ carry the tire and flipped the tire, while rest of the group did Ab exersices.
We still had 15 mnts, run to the tennis courts, of course dawg was salty but not as salty as he was at whiplash, since he did not get his fix of tire flipping-

Tennis courts-
Bear crawl-
Duck walk-
Balls 2 walls 5 count (entire pax line)
Frog jump
Crab walks
Balls 2 walls 5 count ( entire pax line)
People’s chair – hands up ( 5 count)
Next- plank square x 2- you had to be there

Mary:

Low slow flutter/ ww2/ quick feet n honor of you know who-

Announcements:

5 year next Thursday 4 dead bolt

Sasquatch.  Midget is Qing so somewhat organized somewhat not.

T-Claps (Recognition):

Prayer:

Emeril’s Papi
Chips neighbor’s son was in a car wreck
Crablegs as he continues his trip
Michelle and also help Duane and hope doctors can help them during this time

Message:

Naked mole skin-

Bet you guys didn’t know you got a midget lesson this morning. Life lesson-
You have a plan- You think things are set ( tires/ rope/ all the good stuff you asked for) and than someone takes you down a road where you have to do things that you hate( burpees)or do not like but you have to because you are dealt with those cards and you thought you had everything lined up. But guess what you are with a group of guys that every .10/ mile waiting on you cheering you on, looking out for you.. you take a longer road but you are a little bit stronger- storm of life has passed and day light has come, now go enjoy the tires..
For you dawg 😄

Always honor n fun to be with you guys
#keep pushing the boulder
Aye-
M4L

Rounds of AMRAP

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PAX: Breach, LED, Doc, Modify, Gump, Yosemite, Fonzie, Noah’s Ark, Fram, FedEx, Stovepipe, Finkle, U-verse

EC: Yosemite, LED, Fonzie

FNGs: U-verse and Finkle

Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10, Fozie Arm Circles x 10 F and R, Stretches,  moseyed to the track for some Frankensteins, Butt Kickers, High Knees, and Carioca

The Workout: Circled up in the parking lot behind Club Wox for circuits of 5 exercises for 30 seconds of AMRAP, 15 seconds of rest for 3 sets.

Round 1:                                                                                    

1) Shoulder Tap Merkins

2) Alternating Side Lunges to Squat

3) Mountain Climbers

4) Kick Ups

5) Burpees

 

Round 2:

1) Stationery Sprints

2) Freddy Mercury

3) Alternating Forward Lunges

4) Rotational Side Planks

5) SSH for the 1st set, Seal Clap SSH for 2nd set and Burpee no push up for 3rd round

 

Mary: LBCs, Heel Taps, American Hammers, Homer to Marge, Pickle Pounders, and 10 burpees no push up

Announcements: Gump will be Qing not 1, not 2, not 3, but 4 workouts next week as he celebrates 4 years of F3

T-Claps (Recognition): US Women’s Soccer Team for 2nd straight World Cup and all the Pax that did the 1776 workout on July 4

Prayer: Noah Ark’s wife, unspoken

Week of the Midge Day 2

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EC: Emeril, M4L, Yellow Card, Cowboy, Buford, Dawgpound, Brony, Blue Hen, Flanigan, Moby, Peak Weak

FNGs: None
Warm Up:
Everyone picked up new bricks and ran to the basketball courts to circle up.  All exercises where done with the bricks.   The new bricks are brought to you by Midget 4 Life.

Fazio Arm Circles Forward and Backwards
Hands overhead and did circles  — I don’t know the official name
Simbas
Good Morning
Merkins

The Workout:

Jogged to the track for as folks count off by fours.  Even number went one direction odd numbers went the other.  We ran with our bricks until we meet a fellow pax.  Then we did 10 Partner Merkins.  We repeated this two times.

Next up where trips across the fields
Bear Crawl with the Bricks
Bunny Hop with the Bricks
WheelBarrow with the Bricks
Lunge Walk with One Brick

Next everyone lined up shoulder to shoulder.  The guy at the end of the line did a bear crawl to the front.  Everyone did curls with the Bricks.  Then we shifted down one spot.  Ever other shift we did the exercises with air.  After everyone Bear Crawled we did Crab walks and Wonder Bras

Mary:

Circled up at the Basketball Courts for the following:
Carolina Dry Docks
Hammers
Pickle Pounders

Announcements: Nadda
T-Claps (Recognition):  12 Oaks Representing
Prayer:

Moby’s Sister in Law recovering from surgery
Emeril’s dad recovering

Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

Ultimate at Mutiny

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Sorry for the late backblast, forgot on Monday and Tuesday was swamped.

EC: Cupid, Fonzie, LED, Pikachu

FNGs: Jeter
Warm Up: 15 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 each Sir Fozie arm circles F+R, Michael Phelps
The Workout: Ultimate Frisbee! For every drop or goal, PAX completed an exercise.
Mary: No time for Mary today.
Announcements: Check Slack and Facebook. 1776 workout. Consider donating to the 3rd F charity of the month, Meg’s Smile. Donations per FNG post in July. Details on Slack.
Prayer: H1N1’s pastor had a 2 month old pass away. PAX travelling. Shredder, Crablegs, all other PAX on IR.

Sprints: Cupid, H1N1, Noah’s Ark, Breach, Black Knight, 8-bit, Sugar, Spenda, Yogurt, Pikachu, Yosemite

I’m pretty sure I am missing someone for sprints…please let me know and I can add them.

Who’s the Q?

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FNGs: none

10 packs with 1 EC

Warm Up: jog to concession stand. 15 SSH, good mornings, 10fwd 10 back arm circles, arm stretches.
The Workout: Several pitches in for today’s Q.

Aiken legs by Breach- 20 step ups, 20 one leg Squats, 20 prisoner squats

Arms by Gump- dips bear crawl, BTW, bear crawl, dips bear crawl, people’s chair, crawlbear, Erkins ,bear crawl, BTW, crawl bear, erkins.

The Gross by LED- 12 reps of 12 exercises. Lbc, WWII, LSF, Merican hammer, boat canoe, wide merkins, reg merkins, diamond merkins, box cutters, heel taps, burpees, …?….

Rocks by Fonzie-2 rounds of  25 reps curls for girls, shoulder press, chest press, skull crushers, rut rows.

To tennis courts and did 3 runs of vacuum cleaners with partner and 5 shoulder tapes at end of each run.

Mary:Yoga Stretches, alphabet soup
Announcements: 1776 workout, shredders mission support, H1N1 pastor support via GoFundMe.
T-Claps (Recognition): All the men that stepped up to make possum trot a beat down today. Breach for wearing breath taker @1776 workout
Prayer:Noah’s arch, Gumps friend in bike accident, h1N1 pastor and family

Whole Lot of EC

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10 HIM’s for EC

FNGs:  Kotter –Boot Scoot
Warm Up: Mosey

25 x SSH

15 x Windmill

Sir Fascio Arm circles 10 forward 10 Reverse

10 x Good Morning

The Workout:

2 Lines

Line 1 has rocks and the guy at front of line called out an exercise to do in 10 count cadence

Line 2 (no rocks) guy at front of that line called out core exercise to do in cadence with line 1’s call

Line 1 leader to bear crawl to back of line 2

Line to leader to crabwalk to back of line 1
Mary:

Catalina wine mixer x 10

Windshield wipers x 10

Captain Thor x 10
Announcements: 4th of July convergence. Details on slack
T-Claps (Recognition):
Prayer:

Father of 8 that passed away

Crablegs

Those traveling

Groundpounder- Whats the Deal

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Pax of 9 for a deck of trouble

H1N1, Forceps, Gump, 8-bit, Bubba, Foghorn, Cupid and Breach on the Q, Bullseye for Mary

Warm Up:- Run around the pond and circle up for 22 counts of SSH, GoodMornings, Imperial Walkers, Prisoner Squats and Frankensteins

The Workout: Using the F3 deck of misery we moseyed down the rock pile to get things started with 22 counts of Curls for the girls, Tricep extensions Trunks twists, sumo squats, and Ground Pounders and then 5 card draws.

Mosey to the bathroom shelter for 22 counts of balls to the wall, peoples chair, Australian mountain climbers and seal clap peoples chair.

Mosey to the wall behind the baseball field for some dips, and 5 more card draws.

Snake run up and down the hill and mosey back to the parking lot to finish off the deck and a 4-exercise ab burnout. LBC’s Low Slo Fludders, Box Cutters, and Homer to Marge.

Deck of Misery Cards

  1. 10 Merkins
  2. 10 Mtn Climbers
  3. 10 Shoulder Taps
  4. 10 Wide Grip Merkins
  5. 10 Plank Jacks
  6. 10 Burpees
  7. 10 Squats
  8. 10 Carolina Dry Docks
  9. 100 SSH
  10. 10 Freddie Mercuries
  11. 10 WW2’s
  12. 10 Butt Kicks
  13. 10 Dips
  14. 100 Flutter Kicks
  15. 10 Diamond Merkins
  16. 10 High Knees
  17. 10 Hand Release Merkins
  18. 10 American Hammers
  19. 10 Smurf Jacks
  20. 10 Monkey Humpers

Prayers for Noah’s Ark’s wife and for Crab Legs

Closed out in COT

Bunch of Bad Backs

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FNGs:None
Warm Up:Quick mosey to big parking lot.  SSHx15, Sumox10, MNClubx10, Merkinx10, IWalkx10, HillBx10
The Workout: Pick your partner and size matters.  You are going to put your partner on your back and do 10 squats with said partner on your back and then partner carry to the other side of the lot and then switch and then 10 squats and partner carry to other side.  This was done twice per partner and this is where we learned that several of the pax have bad backs and modified to other exercises.

Next up was mosey to playground for 3 sets of alternating pull upsx5 and WW2x5.  Then over to track where one partner would run one way and the other the other way and when you met on the other side, paddy cake merkins x 10, repeat to other side and LBC’s in cadence x 10.  This was done 3 times each side and then a quick mosey to the steps by Hunt Center for box jumps up the steps and then run back around to bottom of the steps and then bear crawl up the steps and then back around.  Total of 4 trips up and around the steps.  Lots o running today men.

MARY:  box cutterx10, windshdx10, H2Mx10, Pickpoundx10, FredMx10, widegrip merkx10, CarDryDocx10, 20 count plank, amerhammerx10, finish with the signature bulldogx10

Announcements:  Mookie just finished a 7 pack with breathtaker.  Draper brought us up to speed on all the runs in Holly Springs.  Skidmark spoke about the eye patch and the meaning behind it.
T-Claps (Recognition):
Prayer:  Crablegs is still traveling.

Lucky 7’s – in Diamond Formation

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Shout out to Wiggly for providing the cones and helping put them out before the festivities began. YHC had never done a “7 of Diamonds” workout before today and the inexperience showed as improper instructions were given regarding the number of reps. Fortunately the mistake was caught before the first exercise so no harm done (except by the workout itself). Thanks to all for bearing with my shortcomings. We just might see the 7 of Diamonds again in the future.

FNGs: None

Warm Up:

Mosey around the parking lot
SSH x15 IC
Daisy Pickers x 10 IC
Monkey Humpers x 15 IC
Plank Jacks – x 15 IC
Nancy Kerrigans x 10 IC – bend over with one leg back and do arm circles – switch legs
The Workout:
Mosey to the bus parking lot for…
7 of Diamonds: Repeat same exercise and reps at each of the 4 “corners” (aka cones)…
Round 1: 7 reps – Turkish Get Ups (modify to do 1 arm/leg and alternate at each corner)
Round 2: 14 reps – Americans Hammers (IC)
Round 3: 21 reps – Merkins
Round 4: 28 reps – Squats
Round 5: 21 reps – Low Slow Flutter (IC)
Round 6: 14 reps – Carolina Dry Docks
Round 7: 7 reps – Bobby Hurley’s

Mary:

Player’s Choice all the way around the horn – did some LBC’s, reverse LBC’s, Pickle Pounders, Blue Devils?, Box Cutters, WW2’s, American Hammers, Hillbillies (without doing Imperial Walkers), Windmills,  Freddie Mercuries – and more – and ended with Have A Nice Day
Announcements:
See Slack/ Facebook
4th of July convergence @ Womble Park – 7am?
T-Claps (Recognition): Wiggly brought the cones and helped put them out. What a great guy.
Prayer:
Crab Legs – bringing awareness to ALS in search of a cure
Chips family – had a Carbon Monoxide scare at the house this morning.