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You took a tranq to the jugular man!

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FNGs: None
Warm Up: Imperial walkers x 10; daisy pickers x 10; hammy stretching 10 counts; frankensteins x 10, SSH x 20
The Workout: 19 PAX on this Saturday for 5+ miles trekking through the old u-turn route.  Good route, lots of mumblechatter, all helped pick up the six.  Various PAX for EC, Cupid, Dawgpound, Dumbo, Emeril, Full House.
Mary: none
Announcements: Roon race coming up in June – see Banana Seat for details
T-Claps (Recognition):
Prayer: Prayers for Mr. Terrific in his job search, healthcare workers, first responders

12 PAX for some miles

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YHC was back on the Q at the John after an extended absence. I arrived to several PAX in the parking lot, hopped out of my car to plant the flag and was immediately hit with that familiar smell that you get at the John. We had a good group ready to get some miles in and Emeril was all fired up. Great to be back in the gloom!

EC: Aquaman, Pikachu, Skidmark

FNGs: Not today

Warm Up: 10X SSH and 10 Daisy Pickers

The Workout:

Turkey Leg was in play this morning.

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition): Everyone for picking up the 6 throughout the route.

Prayer: Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, unspoken

Dumbo took us out.

Always an honor to lead.

Swingers at Paradise City

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11 Pax made their way to Paradise City. Pre-blast asked for reflection on whether you could catch Forrest Gump so Pax should have had some idea what was about to happen. Working from home has enabled Pax to catch last minute zzzz’s leading to limited EC and guys showing up at 5:29.

The mornings are always beautiful at Paradise City. All HC’s present and accounted for. Limited mumble chatter.

EC: Aquaman, Vasoline, Skidmark

FNGs: None
Warm Up: 1 lap with stops for SSH x20, Good mornings x 10, Sir Fazio Arm Circles x 10 F/R, Hillbillies x 10

The Workout: 3 laps of Catch Me if you can 2 man Indian Runs.
Lap 1: 5 merkins
Switch partners
Lap 2: 5 squats
Switch partners
Lap 3: 3 burpees

Mosey to the ramp for 11’s. Merkins at the bottom, lunges at the top.
Audible halfway through and mosey to the court for Mary.

Mary: Yoga stretches

Announcements: Bring your Yoga mat to Purple Cobra. Q sheet is empty. If you plan on posting at a workout sign up to Q it. And Pre-Blast the workout.

T-Claps (Recognition): Vasoline making it to the morning workout

Prayer: Wallaby, Wrangler’s daughter

Disney is “officially” opened for business

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FNGs: None

EC: Skidmark, ShamWow!, Nemo, Pablo

Notable Absences: the beer deadbolt promised for after the workout

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, Windmill IC x10, IW IC x 10, HB IC x 10, Sir Fazio Arm Circles IC 10 forward and 10 back, seal claps x10, overhead claps x10

The Workout: PAX split into groups of 4 or 5 and did an Indian run over to the high school main entrance.  2 rounds of 10 Irkins, Derkins and Dips on the benches or curb.  Then PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary taking the long way to admire the abyss on the way.

Mary: All exercises in cadence: LSF x20, Boxcutter x20, Homer-to-Marge regular x10, right leg up x10, left leg up x10, pickle pounders x20

Announcements: see FB and Slack

T-Claps (Recognition): Barb Key (Deadbolt’s M for tolerating him for 26 years, Happy Anniversary!)

Prayer: Continued prayers for Fanny Pack’s daughter and Wallaby

Avoiding the Quarantine 15

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There are so many things I want to say right now. So many ways to begin this backblasts, all make sense, all important, but I don’t think I can truly find the right words to express what this morning meant not just to me, but for a lot of other Pax. On Friday, I went for a run and ran past a few AOs that had kicked off again. Each had 3 Pax, despite warm weather and a bit of excitement in the air. Saturday is a long run day and we know about SW’s reputation. Sunday AGS wasn’t as large as typical. So, what would today bring. And the Q promised 3 miles of high intensity bootcamp. I love this group of guys and we lean on each other more than we realize. 12 men posted at Paradise City this morning and the mumble chatter was on point.

2 for EC: ShamWow!, Skidmark

FNGs: Welcome McNugget and Chaps. Warning: Be very careful when disclosing your first job.
Warm Up: Group stayed together for 1 lap of warm up with SSH x 30, IW x 10, Hillbillies x 10, Good mornings x 10, and Fazio Arm circles x 10 F/R.
The Workout: Group split into 2 with Emeril and YHC taking over.

Emeril’s Q:
1. Erkins/Derkins/Dips on the guardrail
On the Tennis Courts:
2. Suicides, LBC, Preacher Chair
3. 11’s (Merkins/Squats), Balls to Wall, Preacher Chair
Mosey to Ticket Booth
4. Step-ups, Dips, Balls to Wall, Erkins, Balls to Wall, Derkins
5. Top of Ramp x 10 jump squats, Bottom of Ramp x 10 star jumps

Skidmark’s Q:
Stack up suicides: starting at basketball court. Stops at 1st island, bottom of ramp, halfway up ramp, top of ramp. 5 burpees each return to court. Stack em up and break em down.
1. 5 Star jumps
2. 10 merkins
3. 15 Plank Jacks
4. 20 Step ups

Mary: Stretching as a group of 12. Open those hips up and avoid injury.

Announcements: Not right now.
T-Claps (Recognition): Dumbo and Dawgpound PRing 1/2’s on Saturday
Prayer: Wallabe, Fanny Pack’s daughter Julia battling a stomach bug.

Kung POW started off with a Boom!

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Those Wescott guys aren’t quite right… Four Wescott guys and a nomad meet for the newest Black Ops AO – Kung POW. We will be meeting 3x per week

    ONLINE

.

FNGs: not this day

EC: Emeril & Pablo

Warm Up: Cotton Pickers, Fazio Arm Circles F/R, Imperial Walkers -> Hillbillies.

The Workout: PAX partnered up for accountability only (Keep your distance)! The first thing we did was a Lazy Dora. 100 merkins alternating every 10 holding plank in between. 200 LBC alternating every 20 and holding 6” legs in between. 300 squats alternating every 30 with a squat hold in between.

Next we did a stack’em up run to the stop sign (about 1/4 mile each direction). At the stop sign PAX did 10 Carolina Dry Docks each trip. Back at the start we stacked it up with 5 burpees, 10 jump lunges, 15 big boy sit ups and 20 Freddie Mercury’s. All PAX made 4 full trips.

Mary: 20 IC each – Big boy sit ups, Homer to Marge, box cutters

Announcements: Meeting M, W, and F at 5:30…VIRTUALLY.

T-Claps (Recognition): Deadbolt to bust it out on a Monday after his half on Saturday. #stayhard

Notable Absences: Roger Roger, Pac-Man

Prayer: Deadbolt’s friend on hospice, those in positions of leadership, all those with anxiety over present circumstances. YHC took us out.

It was a honor to lead you men this morning. I’ll try to do better next time!

No show and a late show

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FNGs: N/A

EC: Emeril, Dawgpound, Buford, Deadbolt, Nemo, Redenbacher

No Show: M4L

Tardy: Dumbo

Warm Up:  Foot rolls, Hip Thrusts, Arm back with circles, Fozzy Arm Circles

The Workout: Based on some HC’s I received I figured we’d have a good group of PAX show up so planned a workout that would break us up into 4 groups at 4 different corners surrounding the plaza/parking garage.  Prior to running EC I put 2 exercises written in chalk at each corner.  1 exercise focused on upper body and 1 focused on core.  Legs were feeling the affects of a lot of running this week and had plans to run longer Saturday so felt giving the legs a break was in order.   No @M4L at the workout. Apparently he’s the only person in Southwake that turns his phone off at night and has no other way to wake himself up.   As usual Dumbo rolled in right as the workout as about to start so threw in 5 burpees as a penalty for his tardiness.

Corner 1:  KB Swings.  Halos
Corner 2: Bridge Press. Midget Cookie Pouch
Corner 3:  Rows. Midget Side Bends
Corner 4: Figure 8.  Pass Through

When walking from Corner 1 to 2 and Corner 3 to 4 John Cusack with you KB.
When walking from Corner 2 to 3 bicep curls
When walking from Corner 3 to 4 tricep extensions.

First time around do exercise 1 and then move to the next Corner. Repeat until all 4 corners are done.
Second time around do exercise 2 and then move to the next Corner. Repeat until all 4 corners are done.
Third time around do both exercise 1 and 2 and then move to the next Corner. Repeat until all 4 corners are done.

Once done we headed back for extended Mary with stretching.

Mary: LBC’s, Box Cutters, Freddy Mercury,  Merkins, Calf stretches, Runners pose, shoulder stretches, Pigeon pose.

Announcements: Deadbolt running a 1/2 at ATT tomorrow. See slack for info.

T-Claps (Recognition): Skidmark for pushing DB to do the 1/2

Prayer: Deadbolts co-worker (John), Pikachu’s boss and his bosses wife, Dawgpounds sister

“Hey go get that guy up there…”

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A swarm of 15 dudes running down a parking lot towards a lone runner at 5am and M4L screaming “hey go get that guy” (in an attempt to EH a stranger). I bet that guy wet himself… From taking off your clothes in the garage before you go into the house, and doing so “proudly”, to an actual workout – all in all a successful day in the happiest place on earth….

FNGs: NOPE
Warm Up:

Shared with Nemo as I corralled Mookie in a huddle to take a second group as we split up the Q to meet new guidelines.

SSH, Sir Fazio, Goofballs (Start of a character theme), Windmills, Frankenstein (with voices!), Mosey around the Soccer Fields.

YHC split the groups as they returned from Mosey, LETS GO!

The Workout:

Group 2 went to the back parking lot to start duck walks and then make their way back to the bowl and ultimately the flag.

Group 1 to the bowl:

5 – Star Jumps top of hill, down to middle 5 Mickey Mouse Merkins, repeat across until 20 Mickey Mouse’s were complete (60 total PUs)

Mosey to the High School Parking Lot, Donald Duck Social Distancing Indian Run – Just as it sounds, PAX 6 feet apart moving in a duck walk

Mosey to the half wall by the football field, 20, 20, 10 Erkins, Dips (1 leg up at 10 for last 5 switch), Derkins

Mosey to the back wall for a Character meet and Greet.  ½ PAX on the Wall People’s Chair, ½ PAX Daisy Duck Partons (Play on Dolly) x20 switch. 2nd time around People’s Chair with 1 leg up at 10 count (switch) and ground group Minnie Mouse-alitas (play on Rosalitas) x20

Mosey to meet up with  Group 2 back at the Flag

Group 2 –

Mosey to the high school lot – Duck Walk up one side, 5 Burpees OYO, Mosey to corner 5 Burpees/10 Squats, Duck Walk/Mosey, 5 Burp/10 Squat/15 Star/ 20 Merkins

Mosey to the Bowl (Same as group 1)

Mosey to the lot 10 Curb Erkins, 20 Should Taps IC until Group 1 returned

Back as a group: Count off by 4’s, each group takes a corner of the soccer fields. Stack-em ups…

First Corner SSH x10

Second, SSH x10, Jump Lunge x10

Third, SSH x10, Jump Lunge x10, Standard Merkin x10

Fourth, SSH x10, Jump Lunge x10, Standard Merkin x10, Prisoner Squats x10

Mary:

WWII x20

Fred Mercury x20

LBC x20

Homer to Marge x10 (+ R x10, L x10)

Have a nice day

Announcements: Shots fired around the horn in good fun, Watch for news and next steps around any government guidelines that might apply to our workouts.
T-Claps (Recognition): EC: Deadbolt, Nemo, Mookie, RogerRoger, Redenbacher, Emeril, ShamWow!
Prayer: Those out on the front lines of the disease and those who are sick. YHC took us out.

I read today a quick line from my “verse of the day” for 3/26:

Matthew: 5:9 – Happy are the people who bring people together to be friends. God will call them his children.

I spoke briefly about our group and how much our friendships mean more than ever. Reach out publicly or privately through any comms you have available if you need help, or just a voice to connect with. We’re all in this together friends. AYE!

SPELLING PAX NAMES in the RAIN

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FNGs:  None

EC:  Dawgpound, Buford, Pikachu, Emeril

Warm Up:  Planted flag early fearing I was going to be late for my virgin Paradise City Q.  Saw two vehicles with F3 stickers and new I was in the right place.  Planted shovel flag and donned another shirt.  It was 44 degrees and moisture was in the air.  I had a bathing suit on in lieu of shorts.  I thought for sure we would be getting wet (puddles, ground, or rain).  Lots of chatter as the clock struck 530 am.  I had asked Doc how far PAX normally ran knowing this was a high-intensity AO with a lot of running.  I had visions of doing an entire lap around Ting for part of my warm-up.  Doc gave me an estimate on the distance and I opted to run around the front parking lot area before executing some exercises in front of the flag.  More mumble chatter and a history lesson around Don Quixote.  10 count Exercises included good am, Daisy Pickers, Don Quixote/Windmills, Seal Claps, O/H claps, Sir Fazio arm circles, Hillbillies and Imperial walkers. Finished up with 25 SSH.  Asked the PAX to hold Al Gore while I retrieved my “Spelling Lesson Plan” for the workout.  See picture below:

 

The Workout:  As we gathered up at the bottom of the ramp, PAX members noticed “my files” under my arm.  I handed each PAX the workout (printed sheet with the entire alphabet with a correlating exercise and exercise # of reps in a plastic sheet protector) and gave them the following direction:  SPELL out your full name and then SPELL out your F3 name.  Time permitting, begin SPELLING out “Paradise City”.  No initials like BJ were permitted.  It would be WILLIAM, etc.  The list of exercises were randomly assigned based on the first letter or a letter found in the name in the F3 exicon.  For example:  A = 10 Australian Mtn Climbers, B = 10 Burpees, C = 15 Carolina Dry Docks, etc.  Conspiracy theories immediately were thrown out, accusations were made, when certain letters of the Q’s name had no burpees.  Here are examples of what the PAX ending up spelling:

CRAIG JOSEPH NELSON DAUBER

MATHEW JOSEPH TAGUE EMERIL

DAVID DEREK ADAY DOC PARADISE C

CHRISTOPER LEE ADKINS  PIKACHU

DAVID MORTON KEY DEADBOLT

MICHAEL HOLLAND EDWARDS BUFORD

RYAN BAILEY HOOPER DAWGPOUND

DANIEL ATKIN SNAP (still waiting on his middle name via Slack message)

So, in order to get our miles in for this HIGH-INTENSITY workout, one exercise was executed at the bottom of the ramp.  PAX ran to the top and then executed next exercise.  Some modifications were allowed.  Performing an exercise earlier because a wall was at the top vs at the bottom.  Once exercise was completed at the top, PAX ran back to the bottom.  New letter, new exercise.  Rinse and Repeat until names were spelled out completely or we ran out of time.

Everything was going well UNTIL the skies opened and COLD RAIN came down.  That sucked.  With 6:08 on my watch, PAX gathered under the cover of the building at the top of the ramp and got ready for Mary.

When all was done, I thought I heard 3 miles from a PAX that were covered during this AO.

 

Mary:  Without stopping, PAX knocked out the following 10 cc exercises:  H2M, H2M Left leg up, H2M Right leg up, Pickle pounders, Freddie Mercury, Hello Dollies, Box cutters, 6 inches, Heel taps, and Have a Nice Day.

Dawgpound wanted Buford to remove the metal post barrier and drive up the ramp to pick him up.  Not happening today.  PAX all took off running to their vehicles.

(I told my daughter about the workout today.  And she was spot on.  She told me although the weather had been awful, I had experienced something I would not forget and I had done it with some F3 guys.  Lot of wisdom from an 18 year old.)

Announcements:  See Slack and FB.  Be mindful of new rules in play re: playground equipment.

T-Claps (Recognition):  PAX who got out in the RAIN today.

Prayer:  Pikachu’s boss/boss’s wife – both ill and admitted to the Hospital, possible COVID-19 Dx; Deadbolt’s friend, John F., recently placed in hospice with cancer spreading through his body.  All family members.  Leaders.  YHC took us out.

 

An honor to lead! – Dauber

 

If you plan on going to Purple Cobra tomorrow, you may see this workout again.

How to Catch A Leprechaun

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Are you afraid to leave your house?  Is it because of Leprechaun’s?  If so hopefully today’s workout has you better prepared for your battle against the Leprechauns.

EC: Dawgpound, Emeril, Buford, Pablo
FNGs: Nope but if we did they would have been name Leprechaun
Warm Up:

Took a jog to the GCF parking lot.  We then circled up there for the following:

50 Side Straddle Hops — This was to get your heart up as if the Leprechaun from the movie .. “The Leprechaun” was chasing you.  You know the movie that had Jennifer Aniston in it before friends.

Good Mornings
Bat Wing
Randies

The Workout:

Start by working on our quickness.  Quick feet up the one curb.  Followed by a shuffle to the left to Good will.  Keep your eyes ahead.  Don’t let that Leprechaun out of your site.  Quick feet down the GCF curb.  Shuffle to the right keeping your eyes ahead.

Moseyed to the tiny hill by Dunkin Donuts.

Here we practice the far away pounce.  Broad Jump and then crawl bear back to where you started.  Increase the broad jumps by one until we did 5.  After the broad jumps always crawl bear back to where you started.

Mosey to the dock stations.

Here we practice the quick pounce.  Get into a Childs pose but be on your toes.  Lunge forward with one leg.  Bring that arm up.  Lunge forward with the other leg.  Repeat for 10 reps each leg.

Next we moseyed to the bank.  The Leprechaun’s love gold so we did some ATMs.  10 Alternating Shoulder Taps, 10 Tempo Merkins 10 Merkins.

We then took a trip back to the flag.  We then walked like a Leprechaun (Duck Walk) and when someone shouted pick up the gold we did a burpee from the duck walk.

We then repeated the circuit.  Though after the broad jumps we did 5 Monkey humpers to show the Leprechaun who is boss.  After the quick pounces we do squat hold where each pax counted to 1o.  We followed that with Balls to the Wall.

Mary:

Bridge with our shoulder off of the ground
Extended Toe Touches
LBCs
Floor Wipers
Homer to Marge

Announcements:

Stay Safe everyone.
Running from Womble for all those that trained.

T-Claps (Recognition):
Prayer:

All first responders
Leaders
Everyone that is part of the Health Community