FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out
Day 1 of Rune and the Q opened up the Paradise City for the option of 3 mile EC beginning at 0500. Lots of Pax started before 0500 for EC, more beginning at 0500, and a few more for 0505. As always Paradise City is a minimum 3 mile workout. Money well spent this morning.
EC: Mookie, Full House, Cupid, Aquaman, Roger Roger, Dumbo, Dawgpound, Katniss, Emeril, Pablo, Pikachu, Skidmark
FNGs: None
Warm Up: There was no warm-up. 1st lap was part of the workout.
The Workout: Crazy 8’s. Made a figure 8 with 8 stops and 8 reps of an exercise at the stop.
Stop 1: Merkins
Stop 2: Squats
Stop 3: Plank Jacks
Stop 4: Star Jumps
Stop 5: LBCs
Stop 6: Reverse Lunges
Stop 7: Hillbillies
Stop 8: Burpees
1st lap was a fellowship mosey to get all used to the order. Laps 2-4 was a 2 group Indian Run split into team Pikachu and Team Skidmark. Laps 5-6 was a 3 man catch me if you can Indian Run with 3 merkins. Indian Run group was randomly selected.
Mary: Finish out with some stretching
Announcements: Rune
T-Claps (Recognition): All that EC this morning
Prayer: Pablo’s mom, Full House’s wife’s uncle, Clay, Cupid’s Grandfather, Dawgpound’s BIL, PSI, CHIPS, and other members of the police force and first responders.
EC: ShamWow, Katniss
It started out as a normal day. I passed ShamWow as I drove in late for EC and he politely turned around to accommodate my lack of discipline. We traveled the familiar route with some mumblechatter along the way. At about the first mile along holly springs road, we abruptly parted from our path like the red sea did before Noah. There was something in the road that caught both our attentions. I can only describe it as a cylindrical object about 8 inches in length, purple-ish, and appeared to be made of silicone rubber. Neither of us had any interest in positively identifying the object as we never broke stride as we abruptly (key word) parted from our path and continued on our way.
FNGs: Not today
Warm Up: 25 SSH, 15 Hillbillies, 15 Imperial Walkers, 10X Fazio Arm Circles FW & REV, 15X Overhead Claps, 15 X Seal Claps, 25 SSH
The Workout:
With a full week of rain, it was hard finding motivation to get back in the gloom. I’m glad the Q sheet was open for Cletus forcing me to endure another workout in the rain. It brought thoughts of discomfort and made me ponder why we seek comfort and shun discomfort. It brought spiritual reflection. My take away – I have never grown or gained anything by being comfortable. We grow and gain from discomfort and hard work (discomfort). Comfort is a time for praise and recovery so that we may go do uncomfortable things! And balancing them is the trick. I think everyone can find examples of this in their life by asking the question – What made you who you are? I imagine there are some uncomfortable memories balanced with times of great joy. As we get older it is much easier to accept the normal and seek what we have found to provide us comfort. An F3 workout is a great 45 minute (only) discomfort embrace that provides the correct perspective for the rest of the day whether it brings us challenges or rewards. We shall conquer the day and be thankful that mostly we have 1st world problems. This message was less succinctly delivered during Thing 2 which brought a lot of discomfort.
Trying to avoid the downpours so headed to the shelter. Divided into two groups.
Thing 1
Group 1 BTW Group 2 10X Derkins Switch
Group 1 Preachers Chair Group 2 20X Dips Switch
Group 1 BTW Group 2 20X Erkins Switch
Repeat
Break in the rain so a trip around the soccer fields, plank hold for the six
Repeat Group 1 and 2 exercises with Derkins going to 20X
Trip around the soccer fields, plank hold for the six
Thing 2
Mosey to the rock pile to select 2 small rocks (some did not heed the advice)
Tabata – 1 minute AMRAP, 10 second rest
5 rounds – overhead press, squats, tricep extentions, curls for the girls, shoulder arm raises
Completed 2 sets, and needed a break, so a trip around the soccer field plank hold for the six
No time for a 3rd set and no time for Mary!
Mary: Not today
Announcements: RUNE – last day to sign up, ShamWow dropped some knowledge on us and reminded us the treasure is in the journey and not the destination. Should have been there if you want to know more!
T-Claps (Recognition): All Pax for embracing the discomfort today in order to grow
Prayer: Cupid’s grandfather is not doing well and has been battling cancer for a long time (10 years). Prayers for Cupid, his grandfather, and family during this time.
FNGs: Not today
Warm Up: Jog a ways, SSH, Hill Billies, Imperial Walkers, Frankensteins, High knees, butt kicks, daisy pickers, good mornings
The Workout:
120 meters of cones set every 20 meters
Performed 5 merkins at each cones, with A Skips between, followed by SSH with B skips, then alternate butt kicks and high knees, then karaoke and side running twice
Escaped the incoming rain with: Failure to launch 10x, leg swings and claws (2 x 10)
Accelerators in the rain between cones, first 50% to 80% effort, then 60% to 90% effort, then 70% to 100%
Failure to launch 5x, leg swings and claws (2 x 10) (In honor of the delayed SpaceX launch from yesterday)
More accelerators in the rain between cones, 5 x 60 / 80 / 100% efforts between cones
Mary: Low slow flutter, reverse LBCs, pickle pounders
Announcements: none
T-Claps (Recognition): Katniss for trying out some new running movements
Prayer: Mr. T interviews
FNGs: None
Warm Up: OK, I am sorry 1 Burpee only but my arms were tied. Circled up for SSH, Hillbillies, Imperial Walkers, Seal Claps, and Overhead Seal Claps.
The Workout: Purple Cobra World tour consisted of Merkin Suicides in HT parking lot, followed by Dips and Prisoner Squats at the benches in front of HT, and then PAX moseyed in back of HT for a few Straight and Side Arm Raises with rocks in between Peoples Chair hold.
Someone had a good idea, so we held Peoples Chair with rock shoulder presses as we counted 5 reps each. Finally, prior to returning the rocks we did Curls for the Girls. The next destination was to the bottom of the hill on Lassiter Road for some more Merkins, running backwards up the hill for Star Jumps. Final destination prior to Mary was donating some Balls to The Wall at GFC.
Mary: American Hammers, LBC’s, Low Slow Flutter all for cadence count of 30. Homer to Marge with one leg variation and then rolled over for alternating superman and superman to get some back exercises in.
Announcements: Dads Camp opening up.
T-Claps (Recognition): Nemo and Aquaman EC. 187, Bullseye, and Wallaby, nice to see you guys.
Prayer: Moment of silence and unspoken. Honor to lead and thank you.
Lots of options on this Memorial Day morning, and with numerous pax traveling and some opting for a pop-up modified Murph, YHC didn’t expect a huge turnout.
5 pax showed up with three doing EC. I had decided over the weekend that the workout should be Murph inspired, so we were going to spend most of our time doing sets of 5/10/15 to get to 100/200/300 sets total.
FNGs:
None today
Warm Up:
We took a warm up lap, stopping for warm up exercises of SSH x10, Fazio Arm Circles x10, Good Morning x10
The Workout:
We circled up at the basketball court and got an overview of our plan for the morning. We would go counterclockwise up the hill, stopping for a “set” at each parking lot peninsula. A “set” would start out as 5x burpees, 10x merkins, 15x squats. At the top we came back down, stopping at every other peninsula set, giving most pax a total of 10 stops.
At this point doing 10 more of the first set didn’t look very reasonable for most pax, so we switched to 5x Turkish getups, 10x Carolina dry docks, 15x LBCs, going up and back in the same fashion.
Mary:
We circled around the parking lot for our cool down, stopping for left over right, right over left, and good mornings.
Announcements:
RUNE signup.
Prayer:
Grace in our communities.
19 PAX took on the humidity and welcomed the sweat back to U-turn. Lots of EC going on as we started with about 10 guys it felt like and finished with 19.
Warm Up:
Windmills, Frankensteins, SSH, in place High Knees and Butt Kickers
The Workout:
5 mile new school route. Pick up the six happened more than twice but we were safe.
Announcements:
RUNE sign up is out. Cut off is Friday May 29th.Dad’s camp sign up for August. Memorial Day all AO’s will be open and there will be a murph happening for those that want to join at Womble. Details on Slack/FB.
T-Claps (Recognition):
All the EC guys out there. YHC decided to do 10 burpees after each mile, fun stuff.
Prayer:
Mr. Terrific and job search, Emeril’s wife’s uncles died from heart attacks. Frumunga’s family member had a heart attack. Martini’s mom battling cancer now in Hospice care. Katniss co-worker, Cupid’s grandma in Hospice, Aquaman mentioned how God will bring good out of all this pandemic we are experiencing.
Strong work gents.
BS Out!
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.
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
FNGs: YES! Nick Singleton AKA Moped headlocked by Tetanus
Warm Up: The usual – SSH’s, Fazio Arm Circles FW & Rev, Daisy Pickers, Good Mornings
The Workout: A tribute to @Yogurt as we headed to one of his favorite places the Pit today.
Thing 1: 11’s Burpees and Plank Jacks across the field. I tried to add an extra 11 Burpees at the end but got called out that I had it wrong (but Hardy would save the day!), so we headed up the stairs.
Thing 2: Divided into two groups, 1 group BTW, 2nd group 10X merkins, Switch. 10 count Merkins was long enough so we went to 20 on round 2. 20 seemed to long but there was 1 PAX that couldn’t get enough. For round 3, it was group 1 peoples chair, group 2 – I requested an exercise, no one had time to respond before Hardy called out Burpees. 10 X Burpees it was. Repeat for round 4.
Thing 3: Headed to rocks as I had pre-blasted last week and didn’t deliver on. 15X Curls for the girls, 15X Tricep extensions, 10X overhead Press, 10X Squats, Repeat
Mary: Popcorn Mary – 15X Pickle Pounders, 15X LSF’s, 30 Merkins (Hardy killed the Q on this one as I was forced to “stop short” and forget what Florence called out next 15X of something), 15X Homer to Marge, and finally Have a nice day.
Announcements: Check Slack
T-Claps (Recognition): @Moped for hanging in until the end
Prayer: All those affected or helping with Coronavirus
