Tag Archive for: Fanny Pack

Promises and Threats

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12 men and “mans best friend” posted up on a misty morning at Womble, DETERMINED to get stronger.  Beautiful sky with eerie clouds as YHC finished up the lone EC and the sun came up today. We…are so small! Throughout the workout, several quiet but notable moments took place as we made our way through this AO site that has so many options.

FNG’s: nope
Warm Up: It’s official… some pax think YHC’s voice is too loud for the neighbors. I’ve heard the mumbling gents… and might…lower the volume. SSH, GM’s, Sir Fazios F/R, Seal Claps, Overhead Claps.  All IC. Mosey to the other lot for Frankenstein’s.
The Workout: Think this May be some variation of “curb appeal” as Deadbolt mentioned that term twice during the Thang. Pax line up in parking spots. Wide Grip Merkins followed by bear crawl across, on to Irkins on the curb, into WW2’s, on to a lunge walk back.  Started with 5 count of exercises. Repeato each time going up to 10,15, 20 reps each exercise.  This was done with 25 LSF’s IC as an audible.

Indian Run- 2 Squads.

Groups Indian run opposite ways on the track til impact. At each impact point, YHC called some exercises. 30 squats, 20 merkins, 10 squat jumps, 5 burpees. So we did 4 rounds of this.

At some point, FloJoe disappeared to lose a little weight in newly opened facilities at the parks. Yogurt, like the Master he is, kept track and got FloJoe back to the rocks.

At the rocks, all pax chose carefully. Each pax calls an exercise for the group to do AMRAP whilst he runs a parking lot loop. Notably, POTS being the first to call burpees…leading the youngsters of the group to follow suit at some point.  POTS… way to be an example to them! Call out burpees=nobody likes you.  But we’re not here to be liked! Snap called bus drivers, but he’s fast… thank God!  FloJoe having lost 2 pounds during the facility trip found newfound creativity and called for Sweat Angels with Rock.  Just before finishing, Mookie turned to YHC and said, “ if you call burpees this last round I’m punching you in the face”. YHC obliged, called burpees, accepted the “poke the bear” challenge, and mentioned in departure for the loop, “I guess were fighting when I get back!”

Rocks finished, we moseyed back to the flag for Mary.  I mean, the rest of the pax moseyed…Mookie….ran….hard! He caught up with Sprinkler and two of them were in pretty full stride pushing each other to the end!  Way to challenge, poke, and push people to get better today Mookie!

Mary: Doc led Mary with some LSF’s, Boat/Canoes, and some LBC’s IC. Solid work all around. And in the words of Tetanus, “ that was a little bit of everything.”
Announcements: Sign up for the Rune. Doc is looking to some usual suspect pax at TBD to step up and join YHC as the new site Q’s.
T-Claps (Recognition): Mookie for challenging others to be better, stronger, faster.
Prayer: Keep yourself safe as you return to the new normal.  My daughter Julia.  Our Nation, our leaders, people who are sick or afraid.  God commands us not to be afraid, but we need His strength and others when it’s tough.

Right on time.

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Two for a Memorial Day workout at Downtown Train. YHC got a little bit of a late start but ran to the AO from home. Arrived right at 5:30 to see Fanny Pack ready to go…as he said, it’s 5:30, might as well keep on going.

EC: Coal Ash (pre and post)

Warm Up: Dynamic warmup of various exercises.
The Workout: 1 mile loop of Elm Street, 100 merkins, 200 shoulder presses with rock, 300 squats, 1 mile run of Elm Street loop.

Mary: 50 lbc’s in cadence, 25 heel taps in cadence, 10 burpees OYO.
Announcements: RUNE
T-Claps (Recognition): Fanny Pack for doubling down and heading to the Murphy workout at Womble.
Prayer: 1 minute of silence for all those who have given the ultimate sacrifice.

Keep The Count Going!

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With a misty rain blowing sideways, YHC followed up on his promise in pre-blast to stack this workout up. 2 shovel flags were planted, courtesy of YHC and Tetanus leaving no doubt that TBD was open for business this rainy morning. 10 pax stacked it up around 4 corners and took just a little shelter from the rain on our travels today.

FNG’s: No sir.
Warm Up: Good Mornings, IW’s, HB’s, Daisy  Pickers followed by a mosey to the far lot for some Frankenstein’s and Fazio Arm Circles.
The Workout: 4 Corner Stack Up

Counts went up by 5’s at each corner with a different exercise being added. For example, Corner 1- 5 burpees, Corner 2- 5 burpees, 10 lunges and so on.  Exercises were: 5 burpees, 10 lunges, 15 merkins, 20 squats, 25 Mountain Climbers IC, 30 Shoulder Taps IC, 35 SSH, and a 40 second plank hold.  During the plank hold, Double D shouts, “Hey Fanny, keep the count going man!” Happy to oblige, we went to  60 alternating every 10 count or so between regular and chill cut planks.

Over to the shelter where 1/2 the pax held BTTW while others did 20 count irkins and 10 count dips.  Switch. Mixed in 5 burpees and 10 star jumps as a Segway to People’s Chair with other pax doing 20 count step ups. Switch.  Shout out to many pax today who called out cadence at various points of the workout while YHC took time to suck wind. Returned to tennis court for Mary.
Mary: 10 Imperial Walkers, 20 Pickle Pounders IC and time expired.
Announcements: None
T-Claps (Recognition): Shout our to Moped, posting his 3rd workout with a strong return. Muscle cramps couldn’t stop him today! Oboe for showing great form on so many exercises.
Prayer: Dauber’s neighbor who lost his wife Jean recently.  My daughter, Julia…still struggling to recover from illness mostly from an anxiety standpoint.  Double D’s son, entering some rehab for anxiety issues and many pax shared regarding mental illness being real, being very prevalent especially these days, and reaching out to others knowing they need help.  Honor to lead! YHC took us out.

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.