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Ground Pounder Reopened for Business

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FNGs: None

6 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 10 3 ct Windmills,

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows

PAX who chose puny rocks swapped out to small boulders

  • 4 sets of 10’s – Standard Bench Press
  • 10ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters

Mosey to the Wall of Pain

  • 2 sets of 60ct Wall Sits (Prisoner and Al Gore style)
  • 1 set of 30 count BTW and 1 set of 30 ct Ascending Testicles

Return Rocks and mosey back for Mary

Cards of Pain

  • 2 sets 10 x 3ct Plank Jacks
  • 2 sets of 10 x 3 ct American Hammers
  • 2 sets of 10 Dips
  • 2 sets of 10 Rockies
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10x 3ct Mountain Climbers
  • 2 sets of 10  x 3 ct Lunges
  • 2 sets of 10 Merkins
  • 2 set of 10 Burpees (courtesy of Pikachu who chose Jokers)

T-Claps for Dumbo running his first half marathon and for all those who joined him in support. T Claps for Fanny Pack for doubling down posting U-Turn prior to posting GP

Announcements:  AOs now open for business keeping rules of 6 ft spacing and circle of COT in place.  Run the Quay cancelled (virtual run available),

Prayer Requests:  Prayers for  Fanny Pack’s 10 yr old daughter recovering from a bout with stomach bug, prayers for Flojo’s wife recovering from a fall.  For our country’s leadership and for all those suffering physically or financially from the COVID crisis.

 

Yoga, ‘Murica Style

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FNGs: none
Warm Up: Moseyed across Womble to the Grigsby lot. SSH x 25, Hill Billies x 10, Imperial Walkers x 10, Windmills x 10
The Workout: Mosey continued out onto Grigsby. Stopped for 5 burpees OYO and continued on to Sugg (field trip!). Once there, we circled up for some yoga+. Admittedly, I am not a yogi, and I don’t know the proper series of moves. But I know enough to get into trouble, so I improvised along the way.
Basically, we cycled through make shift sun salutation. Every time we came into high plank, we did 10 murkins. We also cycled in Warrior lunges, chair poses (like people’s chair, but without the wall) and even some boat/canoes. Moseyed back to Womble for Mary.
Mary: YHC called popcorn Mary. Apparently no one got enough murkins during the workout, because all PAX called for murkins. We had enough time to go around again and managed to break the cycle with some LBCs, Freddie Mercurys, plank jacks and a couple of other things.
Announcements: Stay-at-home order in effect, so AOs are going to be closed for a while. Not an excuse to get out there and get after it though. We can still get out and exercise OYO while maintaining a safe distance from others. Look for opportunities to connect online via video conferencing to connect for 1st and 2nd Fs.
T-Claps (Recognition): All PAX present for giving me a reason to beat the fart sack.
Prayer: All people affected by COVID.

Merkins on the Rocks

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5 PAX for a hump day beat down.  Forecast was ugly but we mostly stayed dry.

EC: ShamWow and Aquaman

FNGs: Not today

Warm Up: SSH, Good mornings, Imperial Walkers

The Workout: Ran the loop around the soccer fields, taking the long way (including Ivan parking lot) to the rock pile.  Selected a rock to get good and cozy with and proceeded back to the sidewalk around the fields.  YHC has always considered 4 corners at Womble to be a solid workout – you get some distance and mix in good boot camp exercises.  Decided to kick things up a notch today by taking our rocks along, as follows:

Corner 1: 10 curlz for the gurlz
Corner 2: 10 curlz for the gurlz, 10 triceps extensions
Corner 3: 10 curlz for the gurlz, 10 triceps extensions, 10 shoulder presses
Corner 4: 10 curlz, 10 extensions, 10 shoulder presses, 10 merkins on the rocks (Any bartenders among the PAX? Seems like a good drink idea).

Repeato, but remove one exercise per corner on the trip back around.  Carrying the rocks definitely made it more difficult.

After completing two circuits we headed to the shelter for the following:
10 step-ups per leg with rock, OYO
10 curlz
10 triceps
10 squats with rocks
repeato, but this time add 20 merkins on the rocks.

Returned to the rock pile, then took the long way back around the circuit and headed to the shelter for Mary.  Got in about 2 miles altogether.

Mary: Mary-go-round with PAX that included lots of six-inch hold, lots of plank hold, a variety of standard ab exercises and then burned it down at the end with 25 merkins.

Announcements: Short discussion about COVID-19 (because really, what else is there?)

T-Claps (Recognition): @FloJo, @Hardy, @Aquaman, @ShamWow for showing up despite the miserable forecast.  Turned out that the weather was fine.

Prayer: Variety of prayers for first responders, health care professionals, everyone dealing with the effects of coronavirus, leaders, and friends and family that have significant health challenges

Looking for Some Normalcy at TBD

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FNGs:  None

EC:  Deadbolt, others?

Rolled into Womble with a ton of weight in the back of my SUV, ok actually about 300lbs of iron.  Planted the flag and secretly set up the dumbbells and kettlebells at the other end of the parking lot opposite from the gathering of PAX.  Fog was thicker than pea soup.  @Deadbolt grabbed an epic picture of Old Glory.  I had a game plan in place for contingencies of 2-12 PAX showing up.  I personally was in a fog from the recent social post form the G.O.A.T. saying his goodbyes to all New England Patriots fans.  It had to come to an end at some time. I would honor him during the warmup.

 

Warm Up:  Nice and easy lap around Womble tennis courts and soccer pitch.  POTS was moving like a HSHS XC kid.  Nice speed!  Circled up in the parking lot for the following 12 count cadence exercises in honor of Tom Brady:

SSH, Seal Claps, Overhead Claps, Good am, Fozio Arm Circles (F/B), Ospreys (F/B), Daisy Pickers, Michael Phelps, Karaoke (alternating) to the opposite end of the parking lot.

The Workout:

PAX found the surprise of 7 sets of dumbbells and two Kettlebells on the sidewalk with index cards listing three exercises.  The exercises were broken down in 3-4 main areas:  legs, arms, abs and back/lats.

8lbs:  seal claps, overhead claps, straight front arm curls – palms down

10lbs:  American hammers, WWIIs, Straight arm Tricep extensions

15lbs:  Bus drivers, Tricep curls, Ground pounders

20lbs: Lunges, step-ups, 2 arm overhead squats

25lbs:  Curls for the girls, single arm lawn mowers, Upright rows

30lbs:  Goblet squats, while on your six, hold dumbbell over your chest while holding 6”, hello dollies

40lbs:  PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise

16lb KB:  Lunges, Goblet squat, midget love handles

20lbs:  thrusters, swings, halos

Two PAX with no weights – TIME Keepers – Run around the parking lot twice.

Once the PAX completed their run, the remaining PAX rotated two positions.  EachPAX member got to do each exercise card at least once while running two separate times.

After last PAX finished running, PAX helped Dauber load his car up.

Mary:  Mosey to the tennis courts for 12 counts of pickle pounders, homer to marge and box cutters.  It appeared we had an audience of some “Golden Seniors” getting their cardio on next to us under the pavilion.  Thought those three exercises brought some of the best moves from F3 to the non-indoctrined.

Announcements:  I honestly do not remember any with all of the cancellations.

T-Claps (Recognition):  All the PAX who came out for some normalcy in the fog this morning.  And special recognition to Fanny Pack for earning a free breakfast beverage (compliments of YHC) for reading yesterday’s BB and following up with my request.

Prayer:  All of our families, especially those traveling (Pumpkin Spice’s kid flying from Chicago today).  We will get through this COVID-19 stuff.

 

Honor to lead – Dauber.

Paradise City Anniversary Q YHC

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EC: ShamWow!

Pikachu, Skidmark, and Cupid were flyby’s that stopped back in for COT.  It was an honor to lead these HIM’s on my 1yr anniversary.  YHC thought it was only appropriate to repeat the 1st workout that I was EH’ed into by Aquaman.  Why you would take someone to PC for their 1st AO, I may never know? 1yr later and the 187 tribute beat down wasn’t much easier.

Warm Up:  SSH IC x 20, Fazio Arm Circles IC x 12 FWD and 12 BWD, 10 Burpees OYO

The Workout:

Parking Lot –

Jog  to bottom of Ting Climb

Clock Merkins – 12, 9, 6, 3, 12 (because I don’t know what a Merkin Shuffle is)

Partner-up

Partner 1 runs up Ting Climb and does 5 star jumps while Partner 2 Bear Crawls. After Partner 1 finishes Star Jumps, run and trade with Partner 2 who runs up Ting Climb and does 5 star jumps. Repeat until both Partners are at the top.

Jog back to bottom of Ting Climb

Partner 1 runs up Ting Climb and does 10 monkey humpers while Partner 2 does Backwards Crab walk. After Partner 1 finishes monkey humpers, run and trade with Partner 2 who runs up Ting Climb and does 10 monkey humpers. Repeat until both Partners are at the top.

At tennis courts –  11’s with Merkins and Mountain climbers

A circle around PC and back up the ramp – partnered up:

partner 1 runs to end of parking lot and partner 2 does peoples chair

partner 1 runs to end of parking lot and partner 2 does BTTW

Mary:  Plank-o-rama: Pickle Pounders, Box Cutters, Merkins, Low Slow Flutters and WWI’s

Announcements:

2020 Census – fill it out as it will make your biggest asset grow, heed the advice of the professionals during this time and look to help others

Prayers:

Florence’s father in law, Cupid’s grandfather, all leaders during this time

T Claps:  ShamWow! for a solo EC

Will We Get Wet Today???

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A quiet workout among the pax this morning. Lots of reasons I suppose… but, whatever the reason, the pax showed up ready to work. Some rain came in earlier this morning and altered YHC’s plans for significant ground work along with a few elements YHC wanted to refrain from given the whole COVID goings on lately. (ie. we laid off the picnic tables and playground equipment) It’s ok…more up the sleeve and after a few LSF’s on the back, YHC opted to keep the pax dry today. Flag planted. 5:30. Go!

FNG’s: Not this morning.
Warm Up: Circled up for Frankenstein x 20, then 10 counts of: GM’s, Seal Claps, Overhead Claps, IW’s, Hillbillies, and Windmills all IC. Mosey over to the old Ivan lot.
The Workout: 3 rounds of some 4 Corners.

Round 1: 3,6,9, & 12 count burpees in the corners. Run long stretches, lunge walk the short ones. OYO. LSF’s for the six. This is where 187 tried to get some mumblechatter going.

Round 2: Repeato above but 5,10,15, & 20 count shoulder taps on the corners. Round done IC.

Round 3: OYO again. 5,10,15, & 20 count star jumps at the corners. Bear crawl short ends instead. 187 unsuccessfully tried to get mumblechatter going all along the way. Hardy was blowing the entire pax away during this series. Acceleration in the making!

Mosey to the bandstand. YHC wanted to throw some credit to 187 for breaking the silence a lot this morning, so I thought 1+8+7=16. 16 counts of dips, irkins, and step-ups/boxjumps (for those who see well in the dark, not me). Repeated this cycle twice. Also, hit up 16 count for each pax while doing People’s Chair x 2, and spilt it up for 8 count each pax doing BTTW x 2. Mosey over to picnic shelter.

Pax splits into 2 groups. Group 1 does SSH AMRAP, while group 2 calls on ‘ol Jack Webb up to a 5 count on the down, 15 count on the up IC. Switch Groups.

Repeato except group 1 does alternating lunges while group 2 does the Webb’s.

Burpee Indian run around the track until we got into the Cletus cage for Mary. Pax grabbed ahold of some fence for 20 count fence squats and 5 count each pax People’s Chair once more.

Mary: About 2:30 of regular and chill cut planks closed us out.
Announcements: Pay attention to Pikachu’s guidelines for AO’s and COT’s. Listen to the NAN TAAN!

YHC shared a minute. At times like these and other personally crazy times in life, we can feel surrounded by chaos and we look for peace…no matter what side of this COVID thing your mind has taken you to. This morning, the blood, sweat, and tears that I left out on this pavement and in these parking lots and the brotherhood of the pax brought peace and familiarity back to me. I hope it did for all pax today too, regardless of where you posted, who you posted with, or the miles a lot of pax banged out. #stayhard.
T-Claps (Recognition): All the pax getting out there today.
Prayer: Flojoe’s dad recovery from surgery, Katniss co-worker who passed and his family for peace. Our Nation, the sick, the injured.

Wrassling at Disney

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EC: 187, Dawgpound, Emeril

FNGs: Nope, not today!

Warm Up: Today’s warm up is inspired by Hulk Hogan. Late in his career, Hulk likely had to stretch each day to keep his body moving. Given the groans this morning, we needed it too. GM x 10, Daisy Picker x 10. We all know Hulk Hogan had a large chest too and given our desire to look the part we did Bat Wings (Fazio arm circles F/R, seal claps and overhead claps) and Jack Webs (1:4 ratio stopping at 5). At this point in the workout, “Whatcha gonna do, when Hulkamania runs wild on you?”

The Workout: Now that we’ve warmed up and we are trying to look the part, its time to get familiar with the ring and practice for our upcoming tag team match. PAX mosey to the Culture Center where they partner up. Partners run opposite directions and alternate performing Patty Cake Merkins x 10 and Broke-back Merkins x 10 (5 each partner). We’ve tested the ropes, prepared to tag in our partner and learned that they have our back! But the ticket for the match is full and we will have to wait our turn so PAX line up for an Indian run over to the Abyss to start preparing some signature moves.

Oh Yeah…the Abyss! Today we started prepping for Macho Man Randy Savage’s signature move “The Flying Elbow”. If you want to do it right, you’re going to have to climb up on the top turnbuckle and then stick the landing. To prepare, partner 1 ran to the bottom of the stairs, did 10 Monkey Humpers and returned while partner 2 did big boy sit ups. Switch, rinse and repeat x2 full trips. The PAX are “too hot to handle and too cold to hold” so we mosey back to the flag for our next signature move.

“To be the man, you have to beat the man” but the man, Ric Flair, has the figure 4 leg lock. In order to compete, we have to work on those legs. PAX complete a lazy dora. (100 low slow flutter, 200 homer to marge and 300 squats). Partners alternate by 10, 20 and 30 respectively. Up until this point in the workout there had been some mumble chatter and a little hazing of the Q. Oddly enough, during this portion of the workout you couldn’t hear anything but the birds waking up. YHC could help but think “If you don’t like it, learn to love it!”.

Lastly, in the event that the Undertaker were to try to put a Tombstone on you, you better be prepared to be upside down so the PAX did Balls to the Wall while each man counted to 5. I think most of the PAX were spent at this point and it seems as though we were reminded “The fear of death is far greater than the death itself”. Good work beating the fartsack and accelerating your fitness. The nonsense was my way of making that DRP taste a little sweeter.

Mary: SSH x 30. I saved them for last because the form sucks no matter when we do them these days. Tighten up boys!

Announcements: Hank Williams once said “To sing like a hillbilly, you had to have lived like a hillbilly. You had to have smelt a lot of mule manure.” If you want to sing like a hillbilly hit up Midget4Life for a trip to Raleigh. I GUARANTEE you will learn at least one lesson if you do!

T-Claps (Recognition): Dawgpound for the best ‘themed’ shirt at the workout! Whoooooooo!!!!

Prayer: All those struggling physically, mentally and emotionally that we might be a source of comfort for them.

I had a good time this morning. Thanks for the opportunity to lead you men. I’ll try to do better next time!

Oh! It’s a car thing!

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Abe was set up to Q Cletus, but his 2.0 was under the weather and he needed to stay home to be a good husband and father.   YHC stepped into the void to lead this AM.  Much to Da Business’ disappointment, I did not popcorn the Q and instead went for a regular Cletus beatdown.

FNGs: Nosir
Warm Up:
Run the lines on the courts
SSH, Imperial Squat Walkers, Mtn Climbers, Merkins

The Workout:
Bear crawl the lines, then repeat-o the other direction (star jump x10 between)
Hop the lines, both legs, both directions (merkin x10 between)

Burpee-indian-run, then double-burpee-indian-run
Plank Hold for indian bear crawl
Indian run to lot

Grab a fence, 10x derkins on the low run, 10x derkins on the high run
Sprint to end of fence, 10x sumo squat jumps, sprint back
Repeat 8x, 6x. etc

2 line indian run to the playground for
PULL UPS (and 90 degree hangs)

Mary: POPCORN! (just for Da Business)
Announcements: Please make Wrightsville a priority.  Also, 2.0 workout tomorrow
T-Claps (Recognition): we all had fun.  not a lot of chatter, so appreciate everyone pushing themselves this morning
Prayer: FloJo’s accident; Crab Legs, Forceps, Lipstick’s sister, lots of others

Loud and Proud (QIC Yogi)

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FNGs: David cross country runner who is ready to slay opponents.  Yogi inspired “David” to look opponents in the eye and consider cutting off their head with their own sword.  Ok, this would not be PC today, so maybe just remember where David got his strength.

PAX: Yogi, David, GoGurt, Yogurt, DaBuisness, Florence, Katniss, Double D

Warm Up:  Like clockwork, Flo Jo rolled in right on time at 5:30 sharp.  Yogi, relying on DD’s watch insisted Flo Jo was Late (I believe both Yogi and DD have old school wrist sun dials which are not accurate at this time of the day).  Hello 10 burpees.  Yogi then looked around the circle, pondering the mission of F3.  He called on SloJO.  Stumped Flo Jo took credit for an addition 20 burpees.  Yogi’s pursuit of the F3 mission and its core principals, along with mis-naming Flo Jo (SloJo, MoJo, GoJo, backhoe, etc.) significantly delayed our start of the actual workout.  Note that we are not here to save the whales or hug the trees (pay attention DD and DaBusiness).  This discussion was our warm up.  All kidding aside, Yogi was making a point and it’s an important one.  You should know the true mission and purpose of F3, we are all apart of it

The Workout:  Yogi had walked off 50 yards in the parking lot.  Then he pulls out a deck of cards and demonstrates his shuffling ability with gloves on (granted they were fingerless gloves).  Yogurt was certain it would end at a game of 52 pick-up.  But no, Yogi divided the deck and placed a stack at each end of the 50 yards.  At each end, one PAX flipped a card.  We did reps based on the face value and exercises as follows:

Hearts = burpees

Diamonds = diamond Merkins

Clubs = WWII’s

Spades = Squats

For the next 35 minutes we ran back and forth.  Many threw down the glove, challenging others to sprint.  Let me tell you, “David” and Go-Gurt are fast!

DaBusiness, who loves burpees, flipped only high hearts from the deck.  No two’s or three’s from him; all business!

Mary:  She didn’t show up.  Pretty sure she was calling the cops about all the noise coming from Womble.
Announcements:  Forceps’ family service Saturday
T-Claps (Recognition):  Yogurt for sending me “notes”  It was the entire backblast!
Prayer:  Forceps and family, Yogi’s kids to come to know God in their life,  12 yr old Alex (bone marrow), Hardy (Bible competition – like Jeopardy)

Field Trip In The Gloom

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EC: Aquaman, Hershey, Katniss, Maybelline, Peachy

FNGs: Welcome Peachy and Hershey
Warm Up:None
The Workout:3 mile run with leg and core work. Every time we crossed a street, 20 LBCs IC, Stoped at every bench downtown and either did 20 squats, WWIs, or LBCs. Speed work thrown in at times along with chill cut planks while waiting on partner to run 2 poles down and back. Finished with 5k pace around soccer field always picking up the 6. Kept it pretty random so we never knew what was next. Nice work fellas!
Mary: Lumped in with workout
Announcements:
T-Claps (Recognition):
Prayer:Forceps family, unspoken