EC: Roger Roger showed up for it but stayed in the truck. Didn’t want to get moist
FNGs:Nope
Warm Up:
N/A
The Workout:
Onnit Yoga
Mary:
N/A
Announcements:
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Brittney – Coworker of Mr. Terrific – Her father is ill and she’s down in Florida staying with him.
Emeril’s Dad
Pablo’s Dad
EC: Emeril, Flanigan
FNGs:Nope
Warm Up:
Onnit Warm up
The Workout:
Onnit Stand your Ground
Mary:
Onnit Cooldown
Announcements:
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Emeril’s Dad
Pablo’s Dad
11 PAX & a Dog made the decision to get their Thursday started at TigerBlood. There are many options every day in SouthWake and it was great to see a good crowd ready to get after it today at TigerBlood…. No gimmicks, advanced marketing, or claims of a punishing beatdown to bring a great crowd out to TigerBlood. Potts was even firing back a butt beforehand in the parking lot… oh maybe that was just his breath in the cold air.
With not much time to spare and no disclaimer needed the Q had the PAX off for a quick mosey to the grass field in front of the elementary school to get things going.
FNGs: N/A
Warm Up:
Good Mornings X 15 IC
Daisy Pickers X 15 IC
IW X 20 IC
SSH X 20 IC
The Workout:
First UP a variation of Brokeback Merkins. The PAX partnered up. Each partnered was instructed to go in opposite directions around the circular dirt track. When they met partner 1 would box jump over their partner in a plank hold and back over until then did 5, switch and repeat so that partner 2 completed the box jumps. Both partners then started back around the track until they met again. When they met next 4 jumps each were completed. This was continued until they got down to 1. After completing the Box jump, plank holds it was time for round two. Round two was Brokeback merkins starting at five and continuing going down to 1. Once all PAX completed the rounds everyone met under the walkway leading to the school for a series of ab exercises.
A quick Indian Run was formed bringing the PAX around the side of elementary school and then behind the school. Next up, 11’s. Partner one did 1 merkin and then plank hold while partner two did 10 pull ups. This continued until everyone got to 10 merkins and 1 pull up.
Another quick Indian Run was formed bringing the PAX between the school to the dumpster wall for a series of wall exercises. Partner one on the wall for 20 count IC of the below exercises while the other group of partners did squats. Rinse and repeat.
*during round one a very nice custodian pulled in to the lot and she almost joined in our fun.
Mary:
Announcements:
Frosty Clown CSAUP on Saturday, f3 xmass party the following Saturday, stay tuned for annual ATT long ass run details in February.
T-Claps (Recognition): Poop Eater went strong and just shows up, never complaining! Great dog.
Prayer:
Continued prayers for Quiver, Wallaby, and those in need this of our prayers.
Always and honor to lead. Great push by all even poop eater!
EC: Emeril, Dumbo, Flanigan
FNGs: Nope
Warm Up:
We went right into Onnit Yoga
The Workout:
Onnit Yoga
Mary:
We did Onnit Yoga, so no.
Announcements:
CSAUP December 7th
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Emeril’s Dad
Pablo’s Dad
Quiver and his Family
Pilgram and his Family
FNGs: none
Warm Up: Mosey, high knees, butkickers, karaoke
tulip pickers x10 sir fascio arm circles 10 forward 10 back, overhead arm circles 5 forward 5 back, SSH x 20
The Workout: Grabbed Rocks and mossied to workout location
Tulip pickers w/rock x10 curls x10 tricep ext x10 3Sets–sprint to 3 light poles in ascending order and mosey back
Bridge press x20 halo x10 lion king x10 3Sets—sprint to 3 light poles in ascending order and mosey back
bridge press x10 curls x10 tricep ext x10 3Sets–sprint to first light pole and mosey back
Mary: windshield wipers x10 homer to marge x15
Announcements: Christmas party sign up, Shield lock challenge
T-Claps (Recognition):
Prayer:
EC: Dawgpound, Buford, Cowboy, Lucky, Emeril
FNGs: Nope… Unless we count the onnit guys
Warm Up:
Onnit kettlebell warm up
The Workout:
Persist and Endure 1 — We get to also do this workout Friday
Mary:
Onnit Kettlebell cool down
Announcements:
CSAUP December 7th
Christmas Party December 14th
T-Claps (Recognition):
Prayer:
All unspoken.
All pax going through difficult times in the holiday
EC: Coal Ash
FNGs: Nope. They wouldn’t have enjoyed the conversation.
Warm Up:
None just yoga
The Workout:
Onnit Kettlebell Yoga 1
Mary:
Just Yoga
Announcements:
Toys for tots through the Holly Springs Fire Department
T-Claps (Recognition):
Prayer:
EC: Lucky Charms, Skidmark, Pikachu, Banana Seat, Yosemite, YHC, Slide Rule
Warm Up: Lap around lot to loosen up the legs.
SSH x100 I mean what else would we start with?
Imperial Walkers x15
Delegation Tour continued at Crazy Ivan. YHC called out on the slack that we would be doing some Yoga, I believe the message was taken as a joke. At least 15 HIM’s showed up with bells in hand. YHC quickly sidelined Banana Seat and said “This is going to be a real delegation” YHC may have planted the seed on delegation the previous 4 days 🙂
The Workout: PAX split up for a Banana Seat Kettle Bell Beatdown (you had to be there to know what took place) and a Sarah Beth Yoga Session
Mary: Plank hold for final 4 minutes with various plank positions, including Pickle Pounders x25
Announcements: Check the Web
T-Claps (Recognition): Yosemite for completing his first Fritter. Banana Seat for the Lipstick Fritter and truly taking on the delegation Q!
Prayer: Quiver’s Family, Crab Legs, All those running HSHM tomorrow
*Dumbo and Slide Rule went out for a 4.5 mile run, as they didn’t think a real kettle bell workout would happen.
EC: 187
FNGs: The party was open to all men but only FHIGs showed (Friendly High Impact Guys)
Invites were sent but based on RSVPs it was hard to tell who to expect at the party.
YHC got to the party a little early to double-check the venue before the guests arrived. A quick spin around the back lot to confirm that all of the standard party fare was in place. The bounce house was not there and that was OK. HSHM is just 2 days away and the jumping wouldn’t sit right for some of the runner-types… You know who I’m talking about… “Did you get a race shirt yet?” “Are you running a half-marathon this weekend too?” “Do you even run bro?” “Yeah… I ran a full last weekend, I’m gonna Q all week, do a Fritter, not show up to your birthday Q, and run the HSHM this weekend” (I <3 you team FML, I’m just playing to the crowd – except you Lipstick, that last one was real)
Oh… HEY… Sorry… Yeah let me get back to talking about this manly workout thing we did today.
12 men gathered in the lot, the clock moved over to 5:30 – Welcome to the Party!
Warm Up: Like any good party you start out with something light. Allow people to mingle and have a little small talk. We circled up in that front lot and tackled these party snacks.
Now that the pleasantries were out of the way, we moved the party to the back of the house. Tiger Blood has some room to move around so we needed a little mozy to get there. Nothing too strong
Party games are essential for keeping your guests entertained…
The Workout: Party Games!!!
Mary:
Party is over – everyone go home!!! Good luck washing your hair today!
Announcements:
T-Claps (Recognition): Post workout, BackBlast T-Clap… ShamWow! leading the HSHM training agenda. Aquaman representing South Wake as a poster boy for the race – Beyond that continuing their leadership role by leading the warm-up and making sure the shirts land in hands in support of Skidmark. Skidmark who is not running the race but coordinated the shirts, will be volunteering and probably running his fellow #HIM up the ramp.
Prayer:
2nd F after Tiger Blood – M4L showed up after Disney and gave me a cake pop!
Thanks for the coffee and the fellowship guys
Fancy Feast made a random appearance to buy biscuits, Lipstick didn’t show up… 🙁
YHC arrived not sure what to expect in terms of numbers for this morning’s workout. Lots of guys tapering for HSHM, runners coming out of Richmond, and recovering from Ruck. YHC did a lone EC run for 2 miles. Weather wasn’t optimal either. No mumble chatter on Slack or FB about the workout. However, 14 Pax fought the fartsack and won, became stronger, and learned about the F3 mission and core principals.
EC: Skidmark
FNGs: None
Warm Up: 1 lap around the soccer field. Circle up on the tennis courts for SSH, Good Mornings, Imperial Walkers, Hillbillies, and Fazio Arm Circles.
The Workout: Mosey to the pavillion for some plank shuffle to the left up and down the picnic tables for one loop. Then Reverse.
Mosey to the Rock Pile. 11’s in the parking lot with Ground Pounders and Burpees. Carry the rock on the run. Intermittent switching of rocks as well
Mosey back to the Pavillion for two sets of split squats.
Mary: 1o minutes in plank hold with some exercises including merkins, 1 arm up, pickle pounders, and peter parkers. YHC also reviewed the core principals and F3 mission while in plank.
Announcements: CSAUP Dec 7, Christmas Party Dec 14. HSHM this weekend. Get out and run in the 6 up the ramp.
T-Claps (Recognition): Nice to see Moby out this morning
Prayer: Quiver and his family. Be better leaders in the community.