FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark. Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).
YHC is seriously trying to come back from a variety of injuries that have plagued my body the last 8 weeks or so and…I’m pretty far back on BRR training, so when I Q, the PAX are along the ride with me to make these last 7 weeks count in my training for BRR. No better way to do that than hit the ramp at Ting for some repeats. In addition, YHC is celebrating 19 years of marriage to my wonderful wife today. 16 PAX came to celebrate the value of hard work to strengthen their bodies today on the grounds of Paradise City. Message for the day as well…it takes hard work to build a strong marriage as well. Don’t forget to put the work in with your M’s…and don’t mentally/emotionally fartsack when it counts!
FNG’s: None
Warm Up: A mosey down the long end of the main lot followed by Windmills x 10 IC, Frankensteins x10 IC, and Imperial Walkers x 10 IC. Another mosey down to the other end for Sir Fazio’s x 10 IC F/R and Hillbillies x 10 IC.
The Workout: Counted off by 3’s. 3 Indian Run lines would run the ramp/tennis court loop until 19 “indians” got to the front of the line. All groups stopped generally at the same spot when finished. We proceeded to do 19 Prisoner Squats and 19 Shoulder Taps IC. Same Indian Run lines back the other way, again, waiting to get 19 “indians” to the front of the line before stopping back by the cars. Comments were made to quit the workout there and go grab coffee. We did 19 SSH IC and 19 Mountain Climbers IC before moseying back to the bottom of the ramp.
We would run the ramp for the remainder of time. At the bottom, it would be Merkins starting at 1. At the top, it would be Step-Ups on the wall starting at 2. Going up the ramp, PAX were supposed to go between 80-100%, and a mosey back down the ramp. We went all the way to 19…stacking up odd numbers at the bottom, and even numbers at the top. Those finishing first, did what we do, they found a 6 and finished out with them. With only 4 minutes to go, YHC asked about mileage. God forbid, we don’t get our 3 miles. 2 of 3 PAX shared over 3 mile readings (other idea was 4 mins. of Indian runs), so we headed back for Mary.
Mary: 19 WW2’s and some were pissed that I finished 30 seconds early.
Announcements: Q Swap with Carpex begins next week. They come to us for a featured guest workout at 1 site each day (2 on Wednesday).
T-Claps (Recognition): Thanks to Pikachu, 187, Laettner, and Full House…all faster than me…for help getting me some low times for me on EC.
Prayer: Two kids in our community, battling illness. Our marriages and the strength, patience, and passion to nurture them. It was really nice to be at the helm again today…thanks for being there fellas!
FNGs: Welcome “TEX”
Warm Up: SSH, DP’s, GM’s
The Workout: 22 HIM’s set out for just over 6 miles. New route took us out into the neighborhood behind Panera, looping around a few streets before coming back up to Bennett Knoll Pkwy. A few PAX mumbled this must be a Lippy route….no, no, no, not today boys, YHC called out directions, all PAX stayed on route, although the daylight probably helped. Heading over to 12 Oaks, down Ivy Arbor, we ran past the park and pond, looking back up for what ended up being a pretty long hill. From there, normal U-turn route was in play. Great work by all, a bit schweaty, but great work.
Announcements: Q swap with Carpex next week
Prayer: Friend of Pablo, Carter Mandeville
EC: Dawgpound, Emeril, Yoshi
FNGs: N/A
Warm Up: Bounce, Foot Trace, Hamstring Stretch, Hips in a barrel
The Workout: @Dawgpound asked everyone to come up with one KB or Mace exercise and Yoshi added in an extra. Exercises were Snatches, KB Swings, Praying Mantis with the Mace, Seated Row, and Death March. 1st Round we did all 5 exercises x10 reps. Then sprinted the parking lot. Round 2 was x15 reps, another sprint. Round 3 was back down to x10 reps. Another sprint.
Mary: Each PAX came up with 1 Core Exercise and 1 Yoga exercise. Ran thru multiple rounds of these.
Announcements: N/A
T-Claps (Recognition): N/A
Prayer: Heidi surgery this week. Kevin. Laettner.
FNGs: 0
Warm Up: 1 loop around ting imperial walkers, hillbillies, good mornings, and sir fazio arm circles
The Workout: stack up suicides. 10 LBCs at the start. 5 Turkish get ups, 10 reverse lunges, 15 homer to Marge, 20 groiners, 25 low slow flutters.
Mary: some stretching
Announcements: none
T-Claps (Recognition):
Prayer: 187s neighbors
YHC pre-blasted and threw out 9×9=81 and several Pax have asked what that meant for Tiger Blood. In my mind it means 9 miles at 9 minute pace = 81 minutes with a 9 minute Yoga/stretch session. We did not achieve this today but it was not for lack of effort. Lots of guys accelerating. T-claps to a bunch of Pax this morning.
FNGs: Probably not the best day to FNG
Warm Up: Hell Naw!
The Workout: Indian run stack up and down BOMBS. When Q got to the front do the exercises. 5 burpees, 10 overhead claps, 15 merkins, 20 Big Boy situps, 25 Squats. Finished exactly at Womble.
There are 11 light posts from the lower parking lot to Grigsby/Stinson. 2 man weave suicides with ascending Big Boy situps at each light post and 8 hand release merkin with a one arm reach at the lower lot. indian/fellowship run back to start.
Mary: Some yoga of varying difficulty for each pax
Announcements: 1776
T-Claps (Recognition): Bobby Boucher. Have you seen this guy!!
Prayer: 4th and travels. 1st responders. Watch your fingers with fireworks. YHC took us out.
FNGs: Nope but welcome back cotter – Goya
Warm Up: SSH and Frankensteins
The Workout:Ran Crossway picking up the 6 along the way.
Mary: N/A
Announcements: Some bike rides coming up. Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.
There will be more bed delivery opportunities. Sync with 16-Bit.
T-Claps (Recognition): To the bed delivery crew.
Prayers: Kevin and Heidi
FNGs: Nope
Warm Up:
SSH while we waited for UTI. 5x burpees. We then moseyed around the park doing good mornings, frankensteins, daisy pickers, imperial walkers, and hillbillies w/5x burpees after each one until Lipstick asked for no more burpees.
The Workout:
7/11s between the entrance road and the dumpsters (via the main ramp).
Started w/10x turkish getups at the dumpsters and 1x squats at the entrance road – these two always add up to 11.
7x merkins every time you pass the top of the ramp (going up and down). Sadly no one finished the 7/11
Mary:
Gathered at the basketball courts for some well deserved (and requested) yoga.
Announcements:
Picnic this weekend.
Q swap w/CarPex
Prayer:
Emeril’s sister and friends.
19 PAX, including 10 who are in hot pursuit of the coveted fritter, posted at Possum Trot for a beatdown delivered by the Fritter Foundation.
Fritter Quitters: None
FNGs: None
Warm Up: Lap around the tennis courts; circled up for SSH, IW, HB, Fazio arm circles, good mornings; I had to throw in some burpees to calm the mumble chatter
The Workout: PAX moseyed to the tennis court and lined up on one end. PAX were instructed to travel the width of the 4 tennis courts by broad jump, 5 star jumps, broad jump, 5 prisoner squats, wash-rinse-repeat until you reach the other side and squat-hold for the 6. PAX then traveled back to the start across the 4 courts with the Obama (named after the 44th president) 4 steps in bear crawl followed by 4 merkins, wash-rinse-repeat until you reach the other side and plank-hold for the 6. PAX loved these so much, we decided to do it again but had to limit each to the halfway mark to save on time. Once complete, PAX traveled to the concession stand via Indian run for more fun. Half the pax held BTTW, while the other pax did an exercise, then switch. (exercises were 1:step ups x10 each leg, 2:bulgarian squats x5 each leg, 3:Erkins-Derkins-Dips x5 each). Half the pax then held People’s chair while the other half did exercises, then switch. (exercises were 1:American Hammer, 2:Mountain Climbers). PAX then indian ran back to the courts for Mary.
Mary: Plank-O-Rama until time
Announcements: Picnic- check slack
T-Claps (Recognition): Sunshine- strong first week!
Prayer: Kevin, Heidi, Warbucks, Woody’s son traveling, First responders and military
Day 2 of the Fritter Challenge and YHC had your Q. 10 guys started Day 1 yesterday and the same 10 guys showed up for EC. @Pikachu, @187 and @Skidmark took off a little early to get in 3. @Breach, @Dumbo, @Cupid, @Pablo, @Dawgpound, @Emeril, and a late arriving @Lipstick got in our 2 miles. @Redenbacher and @Full House joined the 2 mile group and @Beer Pressure showed up for the Main Event. YHC was wondering why @Full House missed Paradise City yesterday and found out that Pickle Tickle won out hence his Fartsack.
FNGs: None
Warm Up: Jog around the track with stops for SSH, Good Mornings, Booty Bops, Foot Trace. YHC explained the concept of the workout before we started but in hindsight probably could have run through a couple of rounds before he sent everyone off in their pairs. Some mass confusion at the start but everyone eventually got on board.
The Workout😐
Partner up (Same or close size KB’s). One side has KB’s the other has Maces. Both Partners perform KB Exercise. One partner then jogs to midpoint of the track while the other partner carries both KB’s. At center track is a list of Core exercises. Partner 1 performs the Core exercise until Partner 2 shows up. Partner 1 then takes the Bells while Partner 2 performs the core exercise. Stops once Partner 1 gets to the Maces. Partner 2 then jogs to the Maces and they perform the Mace exercise together.D o same KB carry back to mid- track and get back to the KB exercises. Keep repeating until done.
Kettle Bell Exercises:
Round 1: x20 KB Swings
Round 2: x10 each arm Snatches
Round 3: x10 each arm KB Row
Round 4: x10 KB Halos
Round 5: x10 each leg KB Single Leg Deadlift.
Round 6: x10 Goblet Squat
Round 7: x10 each arm KB Press
Round 8: x10 WWII with KB
Round 9: x20 KB Bridge Press
Round 10: x10 each leg Side Lunge (edited)
Core Exercises:
Round 1: American Hammer
Round 2: LBC’s
Round 3: Low Slow Flutter
Round 4: Pickle Pounders
Round 5: Low Slow Flutter
Round 6: Freddie Mercury
Round 7: Boat Canoes
Round 8: Homer to Marge
Round 9: Burpee
Round 10: Box Cutter
Steel Mace Exercises:
Round 1: x10 Switch Squats
Round 2: x10 Seated Overhead Press
Round 3: x10 each side Hinge Row
Round 4: x10 360
Round 5: x10 on Back Press
Round 6: x20 Ballistic Curl
Round 7: x20 Tricep Extensions (standing or laying down)
Round 8: x10 Cookie Pouches
Round 9: x5 each arm High Plank Row
Round 10: x5 each leg Side Lunge
Mary: No time
Announcements: F3 Picnic, Warbucks donations due, Megs Smile coming
T-Claps (Recognition): Nope
Prayer: Warbucks, Kevin, Heidi – Breach took us out.