Your YHC led this bloodbath 232-4 (OK, it was all fantasy in my head as we did not keep score). 23 PAX joined in some Ultimate fun. It was good to have several PAX that had never played with us out there. Thanks for letting me “lead” (and I use that term lightly)
A down week in running allowed YHC to become a little more involved in the bootcamp scene that has been so badly missed so what better way to get back at than picking up a couple Qs. Been a while since I’ve been down in the Quay so figured I make the trip to PT. Researched some previous backblasts and noticed there hadn’t been a tour of Varina in a while. Unfortunately my memory left me and some of the locations were not what I remembered. Regardless it was nice to see a good turnout this brisk winter morning.
EC: Pikachu from home, Skidmark
FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Moroccan Nightclubs, Overhead claps, Seal claps, Good mornings
The Workout: 3 Indian Run lines mosey to the flag pole. The initial plan was for 21’s of WWIIs and Box jumps but the wall was higher than I thought and none of us earned an Olympic Medal in the high jump so we settled for step ups which ended up being quite time consuming. (modified)
Mosey to the giant wall for Preacher chair and then Ascending Testicles with merkins. Rumor was all Flex spending accounts were emptied and dental deductables not met so modified the testicles to Balls to the Wall after 1 set. 2 more sets of Preacher chair and BTTW.
Mosey to the home of the FV Democratic Party Headquarters or as many of us care to call it: Stephen’s Hardware. Jump up the rail for some side plank walks I guess. Quick feet as we wait for the 6.
Mosey to Aviator. Bear Crawl up the ramp as smell BBQ. Repeat.
Mosey the walk through wall for a set of dips, erkins, and derkins.
Mosey back to the park for 4 sets of Big Bang (reference exicon here).
Mary: 7 minutes in heaven. Yes, we did plank hold with various core exercises.
Announcements: 2ndF at Stick Boy, GrowRuck, GrowRuck light, heavy something. See Pablo for details. Monthly challenge
T-Claps (Recognition):
Prayer: Deadbolt hasn’t been feeling well. Hoping 2021 is better for most. YHC took us out
FNGs: NOPE
Warm Up: Windmills, Good Mornings, Fozio Arm Circles
The Workout:
Gump appeared on the scene with the impression that Purple Cobras wasn’t a running workout…. we run up a hill here most Tuesdays… so…
Started with a short-ish commute to Sunrise United Methodist for use of their vacant and well-lit parking lot.
Once we arrived, we went to the very back of the lot which left us with a long and narrow lot lined with light poles.
DEPLOY THE B.L.I.M.P.S!!!!!
This morning was about form and YHC asked that PAX “slow it down now”. We would complete these exercises together so we can take our time. I also told the PAX to let me watch the time… big mistake, read to the end…
Before returning we completed 20x Low Slow Flutters
We ran out to the church lot entrance and completed 20x SSH
Running back to Purple Cobra, PAX completed some Erkins to await the 6 – The 6 was in and we kept moving down the hill
What hill you ask? Well “the same hill you ran last week”™ of course!!! – Sprint up the hill 1x to say we did
Run back for Mary
Mary: Homer to Marge, Pickle Pounders, Box Cutters, WW2s, Crabby Cakes, Burpees
Bobby Dall called out the Burpees at my request. 187 was apparently watching the time and noted that it was the end of the workout. We did the Burpees anyway 😛
Announcements: 3rd F gearing up for 2021 – join us, lead something
T-Claps (Recognition): 187, thanks again PAX for all the prayers and support
Prayer: YHC took us out
EC: Redenbacher
FNGs: Not today
Warm Up: 15 X SSH in cadence
The Workout:
Turkey Leg route in reverse
Mary: Negative
Announcements: CSAUP Dec 5th, check slack for details
T-Claps (Recognition): Everyone for picking up the six.
Prayer: 187 and Tracy, unspoken.
YHC took us out. Always an honor to lead.
Today our work was focus on being slow, holding the pose, and getting stronger. Thus we slowed it down as we built our pyramid.
We did a small number of Turkish Getups. I don’t know why guys don’t like Turkish getups. This is surprising to me. I think it is a problem that we are not doing enough Turkish getups in our workouts.
500 KB Swings: Dawgpound, Emeril, Pikachu
EC: Cupid
FNGs: None
Warm Up:
Bounce with Me
Foot Traces
Hips in the Barrell
Fazio Arm Circles Forward/Backward
Ring out the shoulders
Emeril’s Neck Stretch
The Workout:
3 Turkish Getups Each Arm
3 Turkish Getups Each Arm
Mary:
6 Minute Abs — Everyone loved it.
Announcements:
T-Claps (Recognition):
Prayer:
187 and Tracy
A 8:30PM text message chain lead to a terrible idea of 7 mile EC at 0430 this morning. Doesn’t take a math genius that that means cutting it close to a 0530 workout, especially having the Q. It got worse once we factored in someone being a minute late and having to make an expected pit-stop along the way. But we got it in and came back to a parking deck with numerous pax despite the F3 rendition of Holly Springs half planned for the next day.
FNGs:
None – a real shame.
Warm Up:
Bounce for 60s
SSH x20 IC
Foot Circles x5 each direction
Fazio Arm Circles x10 each direction
Trunk Twists x10 IC
Daisy Pickers x10 IC
Burpees x5
The Workout:
Tabata – 1 minute on (that extra 15 seconds is a pistol), 15 seconds off. 5 rounds of 6 exercises:
Kettlebell Swings
Clean & press
Snatch
Figure 8
Turkish Getups
Chillcut
Mary:
Stretching
Announcements:
HS Half run Saturday
TED Talk from Breach on Tuesday the 17th
T-Claps (Recognition):
Lipstick for the 7 mile EC run – nice route
Prayer:
187 & his M. Quiver and his family. Build a Bear for surgery and recovery.
YHC stepped up and crossed the aisle to take the Q at R4TJ today. Apparently, there has always been some beef between R4TJ and TBD, but as co-site Q at TBD, I’ve taken on a minor duty to try to bridge the gap this year plus I’m also adding miles to my repertoire and the guys at R4TJ push me hard and keep me accountable on that end. YHC had a 3 famous hills route at about 5 miles planned, but apparently overnight, some batflipping by some PAX was being planned. Now as I understand it, batflipping is done for all kinds of reasons…some good… some bad. Today’s bat flip was for a great reason. About 2/3 through the route, the pax detoured on a route that took us to the memorial at Veterans Park. We stopped there and spent a few moments of reflection and prayer on those who have served and paid the ultimate cost for our freedom. Like I said… a great bat flip plus it helped us form the dragon route as UTI discovered.
FNG’s: None
Warm Up: Frankenstein’s and Daisy Pickers. Since it is 11/11… we also did 11 Merkins.
The Workout: 10 PAX got in their miles with a few other PAX sightings along the way. We ran.
Mary: Once at the flag, we did our last 11 merkins to wrap up.
Announcements: HS Half on Saturday.
T-Claps (Recognition): Skidmark for a good flipping idea!
Prayer: Shamwow!, 187, and YHC’s M’s dealing with health issues. Our Veterans and Nation. Let us not waste the health, life, and blessings we are given. Push for something and make your life worth it. Take opportunities to make it cool for somebody somewhere else… serve. Honor to lead!
FNGs: none
Warm Up: SSH, SFAC, Daisys, Windmill, lap around the deck
The Workout: 6 exercises, 5 rounds, 1 min work and 15 sec rest. Lawnmower, tricep extensions, ground pounders, curls for the girls, overhead press, and goblet squats
Mary: midget cookie pouches with the bell, low slow flutter with the bell
Announcements: Holly Springs half marathon F3 style next Saturday 11/14. Looking for people to man the aid stations
Prayer: 187 and family. Shamwow and family.
The workout at Tiger Blood never disappoints. There is always a first of something (congrats Full House) and for a brief moment the mumble chatter is excellent. Then the running starts and the mumble chatter dissipates. The workout this morning was brought to you by Prefontaine who thought it a great idea to run 3 miles in 200m increments of 30 and 40 seconds. For those of you that suck at Math that is 4:00m/mile pace and 5:20m/mile. Well we gave it the old college try to math 30/40 but Olympians we are not so we settled for our 5k pace for 200m followed by a pace 80 s/mile slower. For YHC that was 6:27/7:47.
FNGs: I wish
Warm Up: About a mile with some dynamic stretching. Plus a fence hop.
The Workout: 2 miles at paces described earlier, 400m recovery, 1 mile at paces above.
Mary: Static stretching with the varying levels of flexibility were on display. Work on that.
Announcements: HSHM 11/14@0700, Frosty details coming soon but appears to be a ruck. Guys get your weight below 150 so you only have to ruck 20lbs. Upcoming Ted Talk with Breach about how you are a badass in combat and compassionate and giving at home. Murph at Thunder next Wednesday for Veterans Day.
T-Claps (Recognition):
Prayer: 187 and Family, Lipstick, Noah’s Arc, Mr. Terrific
YHC took us out.
Full House for lone EC, McNugget with a Dumbo impression
Great 2ndF Dawg and thanks for showing up too.
It’s been awhile since YHC has been over to Purple Cobra. One reason I’ve taken on a lot of Q opportunities in the last year is because you learn a lot about the AO sites and usually something new for pain you can dish out. Today, I discovered that there is an abundance of nice smooth river stone rocks back by the Jiffy Lube. We used those today. We also ran quite a bit of 4 corners and did some other stuff on a strangely and suddenly cold morning on the brightly lit grounds of Purple Cobra. Apparently, I found out afterward during 2nd F that there was a rumor that we just stood around all workout. Nothing but heresay…
FNG’s: Nada
Warm Up: SSH, Good Mornings, Frankenstein’s, Annie’s, Mountain Climbers, Imperial Walkers, Fazio Arm Circles (F/R). Moseyed on over to the big lot outside of Fern Fitness.
The Workout: A stackable 4 corners was in order with different travels between. Round 1: Each corner was 5 burpees with a mosey in between. Round 2: 5 burpees, 10 monkey humpers with karaoke in between. Round 3: 5 burpees, 10 monkey humpers, 15 merkins with backpeddle to sprint between. Round 4: 5 burpees, 10 monkey humpers, 15 merkins, 20 American Hammers with fast feet (for some) in between. The merkins got tough by about the 6th corner and burpees…well we did quite a few of them. Between each round was a 15 ct. IC LSF as we waited for the six.
Mosey over to Jiffy Lube for 40 dips, 12 SSH, 30 dips, 12 SSH, and 20 dips. To the rock pile. The PAX circled up with two handheld rocks for 50 shoulder press, 25 lateral raises, and 25 front raises. Lots of mumblechatter during this including claims of getting smaller rocks, who should always Q at TBD, who might get a rock thrown at them if they don’t stop smack talking TBD, and comments about not being able to use arms anymore. Finished up with an all PAX 5 count of BTTW on the imposing red wall. And…we found a broomstick.
Mary: Moseyed over (Oboe and UTI sprinted over) to the flag for Mary. 25 WW2’s, 25 Box cutters IC, 25 LBC’s.
Announcements: F3 HSHalf coming up Nov. 14th. Details and needs on Slack.
T-Claps (Recognition): Kosher for making a return to the Gloom. Solid work!
Prayer: Our nation on election Day today. 187 and his M with health issues. My M, Courtney, for some testing going on…we hope nothing too serious. POTS led big taking us out!