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With Sprinkles On Top

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EC: Aquaman, Katniss, Nemo

FNGs:None
Warm Up:Typical…..except the 100 SSH IC.
The Workout:3 corners, Lower Body, Core, Upper Body. Mixed it up quite a bit so if you want details, ask someone who was there. Slowed things down a bit and worked on form and balance. And thanks to Mother Nature, we had a few sprinkles on top!
Mary:Included in workout
Announcements:
T-Claps (Recognition): Workouts noticeably more difficult post lockdown. Way to keep accelerating your fitness through different times!!!
Prayer:YHC took us out.

Today we Run…Maybe?

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YHC had grand plans for a tour of the Downtown Holly Springs area, including 7’s on Cemetery Hill. But Pax with some nagging injuries/cramping forced some modification. I think everyone got their money’s worth though.

EC: Coal Ash

FNGs: None

Warm Up: Standard lap, 5 burpees OYO

The Workout: YHC limited warm-up in an attempt to get through everything that was planned for the morning, which was a tour of Downtown. After quick warm-up we were off. While heading to our first stop, a truck comes pulling into the parking lot. Our good pal Nemo decided to join us. First stop was the library. Pax honored Nemo’s tardiness with 5 burpees and then headed off to the next stop, the pool. Circled up at the pool for jack webs (1:3 x 7). Moved through exercise quickly and told Pax next stop, the Cemetery. We head up Library Hill and we start to slow down a little. Had one Pax struggling with cramps, the other with a sore calf. Releasing we weren’t going to get through the workout as planned, YHC decided to modify to a location a little closer, the parking garage.

At this point we lost Moped due to cramping, but we carried on. In the parking garage we did the following exercies:

Wall Sit (20 count each Pax)

Suicide ladder length of garage (merkins 5, 10, 15)

50 Mountain Climbers

Bear crawl 5 parking spaces and back

50 LBS in cadence

50 SSHs in cadence

Suicide ladder length of garage (WWIIs 5, 10, 15)

50 Mountain Climbers

Bear crawl 10 parking spaces and back

50 LBS in cadence

50 SSHs in cadence

Wall Sit (20 count each Pax)

Mary: 15 burpess OYO

Announcements: Early advertising for 10-year anniversary of F3
T-Claps (Recognition): All Pax for going with the flow and modifying for the group
Prayer: YHCs grandmother, Fanny Pack’s daughter, Mr Terrific job search, friend of Quiver

Boulders, Breakfasts, and Banana Seats

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After running the “old school” U-Turn loop this am, YHC decided to take the Q at Ground Pounder with a real focus on “muscle moves” and rep counts.  11 pax showed up for a lot of rock work and an impromptu photo shoot by Banana Seat.  When asked if he was joining the workout, he responded he was only a spectator this morning, and this guy just stood there eating his breakfast….but got some great photos of the workout.  There’s gotta be a name for this type of behavior in the lexicon. Either way, we all did 5 burpees in honor of our breakfast eating photographer/spectator’s arrival and departure in his “sweet” new ride.

EC: Nemo and Coal Ash

FNG’s: None
Warm Up: SSH, Sir Fazios F/R, Seal Claps, Overhead Claps, Frankenstein’s, Windmills, Good Mornings.
The Workout: Merkin ladder up of 10,15,20, and 25 counts with 13 SSH in between each set.

Rock Time

Descending ladders of rock exercise combos. Counts were 20,15,10.  Curls for the Girls/Ground Pounders. Then Triceps Extensions/Squats. Then Shoulder Press/Rut Rows.  Each combo was followed by a break where we did 20,15,10 reps of chest presses and an ab exercise with rock. Finished this portion of the workout w/ 20 count IC of Bus Drivers. Every driver drives in his own way!!!

Bear Crawl across lot with 10 merkins, return trip with lunge walk followed by 10 squats. Repeato with two rounds of “penalty exercises” for pax doing rock exchanges during the workout.

To the Wall for 2 rounds of BTTW with each pax doing 5 count and 1 round of People’s Chair with each pax doing a 10 count.
Mary: each pax took a turn calling a 10 count exercise including: diamond merkins, nipplers, Shoulder Taps, spider man merkins, Pickle pounders, WW2, plank holds, burpees, squat jumps.
Announcements: Many AOs open. Looking at possible Fleming Loop site soon. Mr. Terrific taking the lead at Tiger Blood with a speed and form focus.
T-Claps (Recognition): PAC-Man’s Birthday. Happy 33rd.
Prayer: DOA’s family member with cancer/stroke, Coal Ash grandma w/ demensia , YHC’s daughter Julia recovering from stomach bug but with some mental barriers to cross and my M with strained relations with her mom. Mr. Terrific and his career change time. Our country and nation. Honored to lead HIM’s.

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

Yogurt Celebrates BDay With 55 Burpees; Fanny Pack Leads TBD

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Yogurt led eight PAX for a non-stop workout centered around 55 burpees. Fanny Pack led seven PAX for some 11’s and more…

Warmup: Mosey to amphitheater, spread out for 11/55 burpees. I asked Go-Gurt to help me account for our five sets of 11 burpees.

Stop 1: Amphitheater

  • Ledge for dips, greenway downslope for derkins
  • 55 dips and 55 derkins, completed in five sets of 11

Stop 2: Picnic shelter area: 11 burpees to make it 22/55

  • Mosey to tennis court area: Needed a break from burpees, so we did ab work in sets of 55

Stop 3: Top of Ivan lot: 11 burpees to make it 33/55

Stop 4: Bottom of Ivan lot: modified Red Barchetta

  • Sets of 55 SSH, 45 Mtn climbers, 35 something else at the top
  • 55 curb step-ups at varying paces at bottom

Stop 5: Top of Ivan lot for 55 more burpees to make it 44/55

Stop 6: Tennis courts for 11 more burpees to make it 55/55!

 

TBD Led by Fanny Pack

Round 1: Ivan lot: Sevens with burpees and alternating lunges

Round 2: Amphitheater: Step ups, squats, irkins, dirkins, dips, several rounds of BTTW and People’s Chair

Round 3: Tennis courts: Ascending ladder to 11 of Jack Squats (squat replaces air press) with sprints in between

Mary: Combined Masters and TBD. Lots of ab and core work in sets of 55 or 28. We did not stop until 0615.

Prayer requests: Fanny Pack’s daughter, who is overcoming stomach-bug-type illness, but seems to be slow recovery.

Announcements: Yogurt turns 55, nothing major

May 1st Cletus: F3 is Back Baby!!!

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FNGs: None
Warm Up: The usual – SSH, Fazio arm circles, Overhead Seal Claps, Seal Claps, Fazio Arm Circles FW & Rev
The Workout:  Modified Murph, 1 mile stroll, 100 Merkins, 200 Squats, 300 LBC’s, 1 mile stroll
Mary: No time
Announcements:  We’re back Baby!
T-Claps (Recognition): Fanny Pack and Florence braving the gloom!
Prayer:  That this epidemic  shall pass

Sheepdog 05/08/2020

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FNGs: none
Warm Up: Mossy around the school, Modified IMs, Sir Fazio Arm Circles, Squat Hold w/ Overhead Claps, Michael Phelps, Moroccan Nightclubs, Shoulder Taps.
The Workout: Build-a-Bear; Pax picked one back to back parking space line. Started with one Squat, Bear-crawled to the middle, one Merkin, then Bear-crawled to the end for one Burpee. Back to the middle for two, and so on, up to 10. Form was shot and Pax were breathing hard by the end.

Combat: Did a couple squat kicks to transition into combat and then introduced Pax to the Side-kick.

Mary: Went around the horn. Pax selected various core related exercises to finish us out.

Announcements: Various AOs opening back up.
T-Claps (Recognition): Fanny Pack and Shredder for EC.
Prayer: Continued prayers for everyone trying to work through this crazy time. Specific prayers for Fanny Pack’s friend in the hospitality business in Chicago. Norm took us out.

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 Crop Dusters at TBD

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ToBeDETERMINED reopened today with 9 pax plus a Poopeater ready to get after it! YHC and Doc collaborated to be sure we had a plan for both the workout and how to keep social distancing order among the Pax. After all, this is TBD, so YHC had 3 separate plans for work today and let the pax choose some options during warm-ups. POTS chose the number 25. Doc chose a hybrid workout (rather than running/no running), and hardy chose the track (rather than bandshell or tennis court). These choices led us to a BLIMPS workout. How’s that work??? Only YHC knows…

FNG’s: None

Warm Up: Good Mornings, Fazio Arm Circles, Frankenstein’s, Windmills, and Imperial Walkers. Mosey on over to the track.
The Workout: BLIMPS. Exercises and each of the four “corners” of the track as we successfully moseyed roughly 2.5 miles during the workout. Exercises were: 5 burpees each corner, 10 lunges IC each corner, 15 IWs IC each corner, 20 merkins each corner, 25 plank jacks, and 30 Squats each corner. YHC told various pax to call cadence on our travels and they did a fine job. Also learned an important rule…DO NOT follow Pikachu on the left…he may “crop dust” you!  Just sayin.

Groups did plank hold to wait for the six at the end…much to certain pax chagrin. Yogurt was very focused as it seemed to demonstrating a technique to Sprinkler at the last stop. A few calls of “take your time fellas” and it was back to the flag.
Mary: Only time for 20 Pickle Pounders IC
Announcements: We’re back baby!!!!
T-Claps (Recognition): Doc and his leadership as site Q showing me the ropes this week!
Prayer: Our leaders with important decisions to be announced Friday. Military and first responders. My daughter Julia, stomach virus last ten days….seems to be recovering.

So thankful… to lead, sweat, and mumblechatter alongside you mighty men!

We’re gonna need a birth certificate POTS….

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SO EXCITED to be working on a Backblast… It was amazing to be back out, staking a Flag and being officially recognized as F3 in the gloom today!  I had a plan in mind, but like plans they are flexible. I decided early on that maybe we would do some homeschooling and see if PAX could help design our ending points along the way… I think it went well based on the grunts and modifications.

EC: Nemo, ShamWow!

FNGs: NOPE
Warm Up: Mosey along the topside of HT parking lot with butt kickers and across to Goodwill with karaoke along the way. Circle up at Goodwill.

First Exercise: SSH, YHC asked for a number during IC, between 20-35, 25 was called, x25 SSH. Next Exercise SSH, again asking for a number  between 25-35, 30 was called, x30 SSH. Third Exercise SSH IC – number called between 27-50 POTS said 45. SSH x45. He said we were lucky that he didn’t say his age…. RESPECT?  Frankenstien x10, Good Morning (slow) x10, LETS GO…

The Workout:

Mosey to the guardrail behind Jiffy Lube. Those numbers came back into play. Derkins, Dips and Erkins – 25, 30, 45 respectfully and REPEATO.

Mosey behind HT and around to the Abyss-like green way. Find the wall at the end.  Group 1: BTTW Group 2: 25 American Hammers IC + Switch

Mosey back behind HT and find a wall at the end of the building. Group 1: BTTW, Group 2: 30 LBCs IC + Switch

Mosey to Goodwill Wall: Group 1: BTTW Group 2: 45 Hallelujahs on knees IC + Switch

Ran near  to time here so a modified DORA was out. SO, Group 1 back to the Wall: Wall Sits (1 leg, halfway switch legs) Group 2: 30 LBCs  IC + Switch

Sprint to Flag

Mary: Popcorn 20 counts of dying cockroach, orphan annies, box cutters, LSF, fred merc, have a nice day.
Announcements: New AO Friday Kung-Fu brought to you by the Westcott Crew
T-Claps (Recognition): Deadbolt – Holding BTTW while others were quitting…You the man DB…RESPECT
Prayer: Fanny Pack’s daughter, Wallaby, unspoken, YHC took us out.