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.
EC: Moby, Blue Hen, Flannigan, Brony, Alpine
Warm Up: Mosey around the lot and back to the side lot
SSH x50
Daisy Pickers x15
FAC x15 fwd & rev
Overhead Claps x15
Seal Claps x15
Pax was informed about Delegation week and YHC delegated 20min to Pikachu -Not my best idea 🙂
The Workout:
Mosey to the brick pile, which is now located in the woods behind the track
Bear Crawl Jack Web Hallelujah’s 1:3 ratio and we made it to 5 with the bricks in our hands for bear crawl/crawl bear and Hallelujah’s and the Merkins….
Mosey to the Playground and pair up. Partner 1 Pull Ups x10, Partner 2 People’s Chair with Bricks on legs. Repeat 2x
BTW x25 with Bricks in hands
YHC took back over and we mosey the bricks back to the woods
Mosey to straightaway on side of building for Stack-em Up Peeping Lipsticks . Picked out 5 locations before the gate and did 2x Peeping Lipstick increments until x10 at the gate. Round 2 we swapped Peeping Lipstick’s for Merkins. Thanks to Slide Rule for completing round 1 first and allowing the PAX to do merkins instead of Peeping Lipstick’s for round 2.
Chill Cut for six and Pickle Pounders x20
Mary: Low Slow Flutters x20, American Hammers x20, LBC’s x44
Announcements: Frosty Dec. 7 Shirt orders by 11/20 Tomorrow!
T-Claps (Recognition):
Prayer: Quiver’s Family, Pax running this weekend
EC: Lucky Charms, Flanigan
Yoga EC: Dawgpound, Emeril, Pikachu
FNGs: None…. This seems to be a trend
Warm Up:
Mountain Climbers
Bat Wing
Randy’s
Good Mornings
The Workout:
Partner up by Kettlebell Weight
Repeat 3 times
20 Merkin on bell press
10 Rows across each arm
Partner 1 Farmer Carries
Partner 2 Mountain climb
Repeat 3 Times
20 alternating Bridge Press
10 Plank Row Each Arm
Partner 1 Farmer Carries
Partner 2 Mountain climb
Repeat 3 Times
10 Single Arm Shoulder Press Each arm
10 Around the world each direction
Partner 1 Farmer Carries
Partner 2 Mountain climb
Repeat 2 Times
10 Axes each side
10 Halo’s each direction
Partner 1 Farmer Carries
Partner 2 Mountain climb
Mary:
2 Rounds Midget Flow:
Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups
Announcements:
Frosty 12-7
T-Claps (Recognition):
Prayer:
Ten PAX joined me for some Kung-Fu fighting around the school. I believe Da Business was there but he had on too many layers to confirm.
FNGs: None
Warm Up: Circle up for GM, SSH, IW and stretches
The Workout: It is fun to mix it up a bit so we started with Donkey Kicks, Side Kicks, Front Kicks and Squat Kicks…those kicks were fast as lightning. We Mosey’d over to the back of school for some Dwight Howard wall jump shots, wall push-offs with a back clap, tricep push-offs, BTTW and People’s Chair…it was a little bit frightening. Around to the playground for normal, close, and sumo squats, jump squats and swing kicks. Each PAX fought with expert timing at the front of the school with jab/cross punches, upper cuts and elbow swings.
We needed to practice a bit more so we repeated the training. By the end, everybody was kung-fu fighting.
Mary: Around the horn with Mary.
Announcements: Holiday Party at M4L on Dec 14, Frosty CSAUP Dec 7. We need more PAX to sign up to Q workouts. On a personal note: As I listened to testimony for two weeks in trial, I just want to remind you to hold your children close, notice acute changes in them, listen to them, and, more importantly, be there for them.
Prayer: Unspoken.
Thank you for letting me lead this workout.
As the Q rode in to TigerBlood with a Tiger in the passenger seat a small group was gathered. The crowd increased including Spiderman. A brief discussion was had trying to figure out the mystery Spiderman that wouldn’t talk. I believe this webmaster likes bananas.
As the clock struck 5:30am the group was off for a quick mosey over to the front of the elementary school around the picnic tables for a warm-up.
FNGs:N/A
Warm Up:
The Workout:
The PAX made their way over to the bloody wall for some H – A – L – L – O – W – E – E – N. Here is how things went down…
H – Happy Jacks X 20 IC – A SSH was executed and after every 5, 2 jump squats were done, until the group made it to 20.
A – Apollo Creed Burpee X 10 – That’s right, a one armed burpee.
L-LL Cool J X 20 in somewhat cadence – Alternating lunges followed by a burbee and a jump squat. The burpee is the “cool” in LL cool J.
L – Ladder Jacks – SSH X10 IC, Seal Jacks X 10 IC, smurf jacks X 10 IC, and plank jacks X 10 IC
O – One -Legged Burpee X 10 IC
W – wave of merkins – The PAX got into a tight circle starting with Emeril (not to his liking) with a 1 making our way around the circle. After reaching 5 the wave of merkins continued back down to 1.
E– Elevens – Balls to wall, merkins on the curb. Started with 10 B2W and 1 merkins working our way back to 1 B2W and 10 merkins.
E – Elevens – Curb jumps and dips. Started with 10 curb jumps and 1 dips working our way back to 1 curb jump and 10 dips.
N– Narrow squats – X20 IC. Feet together knocking out a squat.
The combination of getting after Halloween, the costumes, and humidity had the PAX working up a good sweat by this point. Spiderman had yet to identify the real man behind the mask, but certainly had superhuman powers as he crushed the workout. The Tigerman was close to blood, but managed to get away with just some mud.
The PAX did an Indian Run behind the school back to the parking lot.
The Q quickly pulled out a speaker for Ghostbusters. With everyone holding the plank as the music started the group was instructed to knock out a burpee everytime “Ghostbusters” was said and plank jacks every time “I ain’t afraid of no ghosts”.
Mary:
Announcements:
Frosty CSAUP 12/07 and SW xmass party 12/14 (?)
T-Claps (Recognition):
Those who managed to make it through this work-out in a costume.
Prayer:
All those going out to collect candy and all unspoken prayers.
I was back on Q after a couple months of a strong rotation of others stepping up to lead the Downtown Train. Always a small but strong group showing up and ready to work.
EC was The Natural, Full House and Nemo for a 2+ mile loop down and around Womble and back.
FNGs: None
Warm Up: We warmed up, usual lap, usual exercises.
The Workout: We worked out. Got rocks, lifted them, did exercises and runs between sets. Hit the biceps pretty hard with some decent mumble chatter along the way. Broke things up with a “recover” on the sets of SSH and LBC. Nemo always like to work in some good SSH sets. We did most of the rock work IC so the rep count was high and slow with a focus on form.
Mary: We did some ab exercises. A couple quick sets Homer to Marge, Six Hold, Low Slow Flutters, Six Hold again and finish with LBC.
Announcements: see slack
T-Claps (Recognition): Was great to have Full House take par in his first Downtown Train and to run with him for EC, and Flanigan for showing up and working hard despite a stub toe incident in the early hours of the morning. Also, to Sprinkler for stepping up at Mutiny this morning – his first ever F3 post was at Downtown Train a couple months ago and great to hear he has been such a positive force.
Prayer: All unspoken so we took a silent 10 count then YHC took us out.