Tag Archive for: Nemo

2 Years Strong

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First, it was Memorial Day and we made sure to acknowledge before we started the workout.  Important to focus on what the day really means.

It was my 2 year anniversary so I took the Q at Paradise City, one of the most influential AOs for me during my F3 time.  I have since started Downtown Train as an alternative for Monday mornings but PC will always be near and dear to my heart.  So, we did a convergence.  We had several for EC including a group of  doing a run from Womble as EC then a return run to Womble for the Murph, thus creating their own CSAUP.  Kudos to UTI, Lipstick and Aquaman.  Don’t recall who we had for EC exactly.  Think there were 5 of us, but what I do remember is, in rare form, all of us stuck together the entire 2 miles, and that was cool.  One thing I really love about F3, every workout is a bit different and it is all driven by the guys you post with.  We have so many great characters and the mix we had today was really a strong reflection for me of my time in F3.  Thanks to all who came out top post.

FNGs: None
Warm Up: On the jog to bottom of ramp for SSH (a Nemo favorite) and extended count Good Mornings.  On the jog to top of ramp for SSH and Goofballs.  On the jog around to back corner for Sir Fazio.  On the jog down to end of guard rail to stretch the arms.
The Workout: On the guard rail we did a rapid set of tempo dips ICx10 followed by Mt Climbers ICx10.  3 sets.  Sweat was already in play thanks to the muggy air.  On the jog to the rocks each man picked a rock, and a couple picked a wasp nest, then we headed over to the tunnel with half lined up on each side.  Did a few rounds of exercises with one group on the exercise in tunnel and the other on the run to end of path and back.  Had to wait to switch until all were back and in People’s Chair.  Started with curls for the girls, then ground pounders.   2 sets of each.  Might have been more, I don’t recall.  Ended with some BTTW with a long count down the line.  Stench was building so we returned the rocks and headed back to bball courts.
Mary: A couple quick sets keeping the legs up for LBC, 6″, Low Slow Flutter, American Hammer and a Pickle Pounder to close it out.
Announcements: See Slack
T-Claps (Recognition): Abe for putting in total effort with BreathTaker.  This guy has been an inspiration for me from his first post.
Prayer: YHC shared 2 things I hope all of you will think about.  1. If any of you think you are not making a difference in someone’s life – if you have ever posted with me, 1st, 2nd or 3rd F, if we have posted together only 1x, or if we have been out in the cold weeks on end pushing each other – know that you are making a difference for me.  And 2. something that F3 has done for me – just like the rest of you I carry a lot of stuff around with me, some of it I share, some I don’t because I might just not be ready, but what F3 has done for me is it has made me stronger in identifying and more patiently dealing with my “stuff’ and maybe that’s because I know that at any time I need it, one of you will have my back, and that has been a difference maker.  YHC took us out in prayer with respect to those who gave the ultimate sacrifice.

5 Year Anniversary Special

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As always, it is an honor to get out and lead the group.  Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool.  It was one of the best decisions I made to say, sure let’s do it.

To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus.  It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)

The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…

Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus.   Be sure to check these off the list:

  1. Pick a Big Goal and get after it, don’t quit, fall down, and keep trying until the goal is accomplished. It can be fitness, health, marriage, work, etc. You can accomplish more then you thought is possible with this group of brothers behind you.  Mine was to complete a marathon under 4 hours.  It  took me five marathons to make it happen, but each year I got faster and the goal was accomplished.

2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom.  Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.

3. Find someone that you can get behind and support.  Maybe it is helping them reach a goal or supporting challenges they are facing.  You will find that you get so much more by helping someone reach their goal then achieving your own.  Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.

4. Step up and Lead.  If you haven’t led a site Q – Do it.  Move on to leading a 2nd F or 3rd F.  There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.

5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year).  The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs

Now on to the workout….

Warm Up:

Quick mosey over to the grass parking lot for warm ups.

Good Mornings X 10

Jacked UP!

SSH X 50 IC

Seal Jacks X 40 IC

Smurf Jacks X 30 IC

Plank Jacks X 20 IC

Chilly Jacks X 10 IC

The Workout:

Play Ball (two rounds)

PeakWeek brought me out to Cletus for my first F3 workout.  I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.

Here is how it went down…

Partner up.  Each partner went in opposite directions from home plate jogging the infield baselines.  When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins.  After the merkins sprints to centerfield  meeting up with your partner for 10 brokeback merkins each and continue back to home plate.  Everyone completed two rounds and held people’s chair until all were finished.

Next up….

Wall of Pain- concession stand

Australian Mountain Climbers X 20 IC

Recover with 10 squats holding wall IC

Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC

Recover with 10 squats holding wall IC

Balls to the wall X 20 IC

Recover with 10 squats holding wall

Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.

Finally the PeakWeek special…

One round of suicides on each line followed by partner frog jumps.  Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.

To drive home the pain of the Frog Jumps we did two rounds.

People’s chair until everyone is finished.

Mary:

  1. 5ive inch leg hold X 5 IC
  2. 15 Inch leg hold X 5 IC
  3. Americana Hammer X 15 IC
  4. Freddie Mercury X 15 IC
  5. Boat Canoe X 15 IC

Announcements:

Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker.   Yogurt will help you get faster – Give it a try!!

I shared 5 F3 Southwake recommendations above.

T-Claps (Recognition):

I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group.  Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner.  Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!

Prayer:

CrabLegs and all those who have and are serving!

2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!

AMRAP Indian Runs!

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PAX of 21 posted at Disney, “Where Dreams Come True” (dreams can be nightmares too) for a BRR friendly workout.  The definition of friendly was debated by Nemo after the workout.  Q was happy to see a large group of #HIM swallowed the DRP and decided to show up for EC (15 in total).  Upon further inspection, he was even more pleased to see that there were no Fritter Quitters.

FNGs: None

EC: Pablo, M4L. Dawgpound, Emeril, ShamWow!, Crosby, Dahmer, 187, Axe, Plex, Pilgrim, Bernie, Pumkin Spice, Nemo, Katniss

Fritter: New Fritters: Bernie, Pilgrim, Crosby, Katniss  Repeat Fritters: Dawgpound, Emeril, M4L, ShamWow!, Pumpkin Spice  Fritter Quitters: None

Warm Up: All exercises in cadence: SSH x 20, Imperial Walkers x 20, Hillbillies x 20, Fazio arm circles 10 forward 10 back

The Workout: PAX split into small groups (3 groups of 5 and 1 group of 6) based on speed for Indian runs.  In there groups, PAX moseyed to the drop-off circle at the front of MCHS where they found benches to complete 10 erkins, 10 derkins, 10 dips, and 10 more erkins while we waited for the six.  Once we regrouped, we moved to the gate that separates the faculty lot from the road for the main entrance.  In their Indian run groups, PAX were instructed to run up the long road to West Lake Rd and do 5 burpess, run back and bear crawl under the gate, run up the short road to Middle Creek Park Ave and do 5 star jumps, run back to the gate, and wash-rinse-repeat until Q called time.  After 30+ minutes, Q called PAX back do the gate to regroup.  While waiting for the six, we completed LBC ICx25, 25 Merkins, SSH ICx25.  Once we all regrouped at the gate, all groups combined for a large group Indian run back to the flag for Mary.

Mary: All exercises in cadence: Low Slow Flutter x 20, Homer to Marge x 20, Freddie Mercury 20 regular and 20 reverse, Pickle Pounders x 20, Have a nice day!

Announcements: Blue Hen 5 year anniversary Q @ cletus with a 5 mile EC that starts at 4:30, Breath Taker charity is the Holly Springs Food Cupboard: Accepting donations of cash (Fritter Foundation is matching all cash donations), food, or time at the cupboard to help in garden or general repairs (meeting there this Saturday)

Prayer: Drew (victim in UNC Charlotte shooting), Crablegs, Bernie’s stepmom, Pilgrim’s father, spoken and unspoken.  Thank you to Pumpkin Spice for taking us out in prayer!

Today’s Workout Is Brought To You By The #11

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So during the pre-blast mumble chatter for this workout YHC learned that Squatter had already brought the Mickey Mouse Merkin to Disney the week before. Having been encouraged to read over Squatter’s backblast, YHC became inspired to work with the number 11 since Squatter had claimed 7’s the week before.

EC: Quite a few Pax came out for EC – possibly more than half of the workout. YHC, Warbucks, Dahmer, The Natural, and Shamwow started at 0500, with YHC and Warbucks running the 1.5 mile loop as a warm up once and then hard the 2nd time to get after that Strava segment.

Chips, Nemo, 187, Fonzie, LED and Axe also did EC.

For those keeping count, that’s 12 out of 13 that did EC. Very impressive.


FNGs: None (but it was Plex’s one week anniversary – way to stay after it)
Warm Up:

Lap around the parking lot. Last half incorporated butkickers and high knees.

Circle up for 10 burpees as Abe arrived during our warmup lap.

Note: This was second after YHC promised Fonzie there would be no Burpees after LED put us through 50+ yesterday at the Trot. Oh well, some traditions have to stand.

10x SSH IC and we seemed warm enough.
The Workout:

Mosey to the half pipe and partner up along the way for the first round of 11’s. 1 pax goes to one hill for 10x Star Jumps, other goes the other way for 1x Monkey Humper. Bonus Turkish Getup in the middle every time you pass (but just 1 each time – turned out to be enough to kill the momentum and make things harder for no reason. My style). Switch hills and count down/up so it always adds up to 11.

After we finished that fun time for our legs we went back to the meetup parking lot to trash our shoulders with the Mickey Mouse Merkin Mile. Partners run opposite directions and when they meet they perform 11 Mickey Mouse Merkins (Wide Merkin, Diamond Merkin, Wide Merkin – WDW aka Walt Disney World).

Original plan was the pax would continue this dropping by 1 every time (YHC learned from Hello Kitty in Chicago that this should be a descending thing, not an ascending one). However after round 1 it was clear that this was unreasonable, so YHC audibled to dropping the count by 2 every time.

Once finished we went to the highlight of the AO – the abyss. (I guess you could argue about the turf fields, but today it was all about the abyss).

Pax go to the bottom for another round of 11s – 1x LBC In Cadence (IC) at the bottom. Pax bunny hopped up the stairs (yeah, that sucked) for 10x Low Slow Flutters IC at the top. Standard 11s – drop the LBCs, increase the flutters. We stayed together as a group for these, holding 6 inch holds for the 6.

2nd time up the abyss we bunny hopped again, times 3 and 4 we wheel burrowed with our partners. Sadly after time 4 we were approaching our time limit, so we headed back to the meetup parking lot for some Mary.

Mary:

Pickle Pounders x20 IC (impressive form by ShamWow!)

Homer to Marge x10 IC, x5 IC each leg

Shoulder taps x10 IC

Yoga – runners pose on each side x10 seconds, pidgeon pose on each side x10 seconds and we were done right at 45 minutes.
Announcements:

Work day at the food bank this Saturday. 9am – noon, bring gloves, they have tools.

Push for those that haven’t Q’d to sign up. Sheet is pretty empty for next week 🙁

T-Claps (Recognition):

Warbucks for pushing himself to run fast on EC and getting on the segment leader board. Sometimes you have to push yourself!
Prayer:

187’s neighbor Tom – prognosis is better but continued prayers.

Shredder – praises for progress.

Skidmark for the annoying calf injury

Crab legs as always

YHC took us out. Always an honor and a privilege to lead!

R4TJ – gobble, gobble, gobble, gobble, gobble, gobble, gobble…. GOBBLE

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FNGs: Welcome Face Plant!  He is one of the 12 Oaks gang and a semi-recent resident to Holly Springs and NC at large.  He and his family spend their downtime skiing in either the waters of Florida or on the slopes in the mountains.  The PAX struggled in the naming process this morning, as typical the turkey left them pretty lethargic (all that tryptophan?) so we zeroed in on his favorite activities and envisioned a face plant and so he was named.

Warm Up: At about 10 minutes to start time, Cowboy, Maybelline and YHC stood alone at R4TJ as we watched Lipstick quickly exit his truck for the john.  Shortly after, Lipsick exited and began running laps around the parking lot… strange but not unusual.  We shrugged and considered the allure of the LED beatdown at Possum Trot, “this is probably it..??” we thought.  Within a few minutes or so, Nemo and Yogurt arrived on the scene.  Good!  More running buddies 🙂  Bad!  Yogurt hill repeats 🙁  JK Yogurt JK.  Within a minute of start an SUV came barreling in.  To our surprise…  A 12 Oaks clown car complete with an FNG.  As Kitty would say… Let’s GO!

So… stretching is apparently bad or has no advantages…  So… we like… jogged together around the parking lot and stuff…  PAX were encouraged to butt kick, high knee, or really do anything that made them feel like they were ready to run.

The Workout:  The Turkey!!!  A 5+ mile route that makes the rough shape of a turkey on the Strava map.  She’s a big ole bird and she gets a little angry when you approach from the back side (Crossway).  No surprise, the 12 F3 PAX had little trouble running this turkey down.

Mary:  Thy name is Yogurt – Yogurt’s Ting Hill Repeats – Guaranteed to make you faster, stronger, and a better human being!  Cowboy, Nemo, Yogurt, Boy George, Lipstick and YHC were present.(note the 12 Oaks Clown Car didn’t stick around… I kid, I kid)

Announcements:  Tryptophan really did a number on these guys today…  Silence

T-Claps (Recognition): ZZZZZZZZZZzzzzzzzzzzzzz….

Prayer:  Yep, tryptophan again…  YHC took us out.

Brick Barrow 2

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It was absolutely awesome getting to do my very first F3 workout again.  Even though I had breath taker it was still a pleasure to see how far I’ve come.  Thank you all for coming out for my 2 year anniversary workout.  I couldn’t ask for a better group of men that supported me in my F3 journey.  The accountability and fellowship matter, so much to me.   Without F3 I would probably be posting 3 times a week at a gym somewhere.  Making no real progress in life nor fitness.  I am truly grateful for every pax in South Wake.

EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan

FNGs: AAA — How we got here.  He looked like former Atlanta Braves Pitcher John Rocker.  At least this is according to Flanigan.  I guess Mr. Rocker had batteries thrown at him.  So AAA.

Warm Up:

Run by the road and end up at the place where we keep the bricks.  Each PAX grabbed two bricks.  We didn’t put the bricks down until the end of the workout.

Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers

The Workout:

Partner up.  Each partner ran in a different direction around the loop in front of the school.  When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps.  This means tap right shoulder, tap left shoulder, merkin.  That was one rep.  I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.

After the Broke Back Merkins we jogged to the soccer field.  No one partner dropped his bricks so he can hold his partners feet.  We brick barrow across and back from the soccer field.  There was some beautiful picking up the six here.

Once everyone made it back we ran to the side of the school.  Next up was Moby’s favorite Jack Webs.  1 to 3 ratio.  We went up to 10 and 30.  I think my first workout I did very few at this point.  It was nice seeing what F3 has done for me from a fitness point of view.

Mary:

We jogged to the gate where we return the bricks, but we held on to them for a moment longer.

Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day

Announcements:

See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.

T-Claps (Recognition):
Prayer:

Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad

Rock Work

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Great weather this morning and a good number for EC as Emeril, Dawgpound, Cowboy and Dumbo headed out.  YHC was on the run a little after and we all headed down and around Womble.  Saw Bernie and Pilgrim doing some serious speed work along the way – killer pace and always cool to see a couple guys out there working together, holding each other accountable.
Warm Up: Standard jog around the big block but with more traffic than usual.  Circled up in the lot for the regulars and then added 5 burpees OYO by accident.  YHC saw Dumbo jump in late on the jog but it was just for a bathroom break.
The Workout: On the jog to the rocks and we each got a solid rock to use for an arm set.  Circled up behind library on one side of what I call the smile.  Started with biceps doing 7s.  After 1st set we ran to far end of smile, plank hold then 10 merkins.  Back to the rocks and we did 2 sets with a break in the middle for SSH.  Another run and merkins then 1 more bicep set.  Next we did the same routine but it was tricep press and skull crushers.  Rounded it all out with the classic Ground Pounder.  Overall, lots of reps and plenty merkins.  Returned the rocks and headed back to start for a bonus set keeping the arms up we did bat wings, 10 count hold, penguin claps, 10 count hold, overhead claps, 10 count hole, penguin claps, 10 count hold and back to bat wings.  Brutal.
Mary: Quick sets of LBC, low slow flutter, American Hammer
Announcements: Cletus now 5:30, Crazy Ivan needs more kettlebell, Holly Springs Food Cupboard this Sat.
T-Claps (Recognition): Happy early 2 year to Dawgpound.  I know I am not alone in saying there have been plenty of days this guy carried/inspired me including when we launched Ivan.
Prayer: Pilgrim and Bernie dealing with illness in family.  YHC took us out

Get Your O-Face On!

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Pax: 187, 3rd Cousin, Axe, Bernie, Chips, Cowboy, Da Bizness, Dawg Pound, Emeril, Foghorn, M4L, Nemo, Pablo, Rainmaker, Snap, Slide Rule

Beautiful morning temps as YHC started his extra credit from the house.  On the way, I saw several Pax getting some EC as well as they were returning to the AO.  Got to the parking lot with a couple of minutes to spare.  16 Pax were off to feel the Bern.

FNGs: Nil

Warm Up:

Moseyed on over to the parking lot by the front entrance of the library.

  • SSH x 15 IC
  • Good Mornings x 10 IC
  • Hillbillies x 12 IC
  • Merkins x 10
  • Squats x 10

After a brief warm-up, YHC broke the Pax into groups of 3.  I joined a group to make 4.

The Workout:

Within each group of 3, one Pax lined up in a parking space while another lined up in a parking space directly across on the opposite side.  The 3rd Pax had to travel from one side to the other via the called exercise as the Pax on each end did a different exercise.  Once you got to one end, you switched with the Pax and did that exercise while they traveled to the other side.   This was AMRAP-style for 7 minutes for each round.  A lot of moaning after we were a minute into the first round, and I announced that we were going for 7 minutes!

  • Round 1 (7 minutes)
    • Side 1: T-Rex Merkins –> similar to military push-ups but hands were further down by your lower rib cage; feet against curb.  Pax modified for difficulty
    • Travel: Bear Crawl
    • Side 2: Modified Man Makers –> Burpee with a shoulder tap on each side after the merkin, then stand up and do an additional squat.
  • Round 2 (7 minutes)
    • Side 1: Mountain Climber Crossovers –> knee to opposite elbow
    • Travel: Duck Walk
    • Side 2: Frog Situps –> WW2 with bottom of feet touching each other
  • Round 3 (7 minutes)
    • Side 1: Plank
    • Travel: Crab Walk
    • Side 2: Suicide Squat Jumps –> alternating jump lunge and then a squat

After these three rounds, we moseyed on over to the steps at the library for the next round.  We stayed in our groups of 3 for this one as well.  For this round, the reps for exercise #1 served as the timer; so you switched to the next exercise in line one the Pax in your group doing exercise #1 finished.

  • Round 4 (2 sets)
    • Exercise 1: Step off from 2nd step into a squat jump (Timer: 10 times and then change exercise).
    • Exercise 2: Low slow flutter
    • Exercise 3: Inch worm

After round 4, we circled up in the grass for a finisher.  This was announced as a 5-minute glutes/hips finisher, but the jokes kept coming.  So we have a name for it below.  5 minutes straight (no stopping).

O-Face Finis(her)

  1. 30-sec donkey-hydrant with leg #1 (donkey kick/fire hydrant combo)
  2. 30-sec donkey-hydrant with leg #2
  3. 1-min hip thrusts (picture sitting back on your feet and sitting up to your knees – squeeze the cheeks.  Pablo kept looking for something to hold on to in front of him here
  4. 1-min Homer-2-Marge
  5. 30-sec 1-legged hip thrust with leg #1 (almost like a single-leg Homer-2-Marge, but instead you are holding yourself up with your arms and letting your planted leg do the work) – Emeril kept begging me to look in his eyes on this one.
  6. 30-sec 1-legged hip thrust with leg #2
  7. 30-sec lunge with kickback (lunge with leg #1 with a straight-leg kickback with leg #2)
  8. 30-sec lunge with kickback (lunge with leg #2 with a straight-leg kickback with leg #1)

Wrapped this up and moseyed back to start for 1 quick Mary exercise and COT.

Mary:

Quick 25 LBCs since we had a little time left.

Announcements: This month’s charity is Holly Springs Food Pantry.  Slide Rule going for a half marathon and distance PR with doing 15 miles on the ATT this Saturday.

T-Claps (Recognition): Slide Rule has gotten a bunch of PRs for a lot of distances in the last couple of weeks (1-mile, 5k, 10k).  Kudos to all the slappin da bass you’ve been doing to get faster.

Prayer:

Prayers up for Crab Legs, Shredder, Pilgrim’s dad, and the Morrisville police officer who passed.

 

Honored to lead this morning.

-Bernie

Better, Stronger, Faster – $6 Million or TOAST?

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One year F3 anniversary Q apparently had an impact: “I think you toasted us all,” was the compliment coming from Banana Seat.

But, it wasn’t me really, it was all the workouts that I’ve done over the past year. Today, I simply incorporated memorable parts of those beatdowns.

EC: Intervals for Slide Rule, Warbucks, YHC
Warm Up: Mosey to amphitheater, SSH x 55 (shout out to The Natural, who Q’d the entire week of his 55th birthday); yoga moves (shout out to Slide Rule, who Q’d yoga last summer); Bat Wings (shout out to Banana Seat, who always brings excellent material).
The Workout: 15-20x Dips on the ledge, followed by 15-20x Australian Mountain Climbers (shout out to Blue Hen, who brought AMCs to my first Nut Cracker workout–in the rain). Rinse and repeat 3x dips and Australians today.

Mosey to greenway. Guantanimo until each PAX had moved to the front 3x.

Mosey to parking lot: Partnered up. Wheelbarrow to top of parking lot. Add a burpee every time you switch drivers (shout out to Moby, who brought this to Nut Cracker one day). Next, Merkin shuffle (shout out to 187, who seems to like this one). This is where some real “toasting” occurred.

Lots of “recover on the run,” which is my favorite from CHiPs and Emeril Q’ing Paradise City.

Mosey to dirt parking lot. Time for some Jack Webbs to 21. Shout out to Nemo for burning up Disney with this one hot Thursday.

Mary: Slide rule led LBCs while I got ma phone. Next, I led low slow flutter, Hello Dollys, pickle pounders, and Banana Seat led Australian Snow Angels.
Announcements: 2.0 workout Saturday Womble 9 am, check Slack, FB
T-Claps (Recognition): All those great workouts and Qs over the past year.
Prayer: Nemo’s mom’s friend, who fight with cancer is about to end, Breach doctor visit today, Banana Seat’s father in law.

Big Reaction

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8 PAX for the John
Warm Up: SSH x25, GM x10. MH x10, Frankensteins x10, Butt Kickers, High Knees
The Workout: “The Dipper”  Slide Rule decided to go reverse and kill all the strava segments along the way.
Announcements: Dad’s Camp on Saturday
T-Claps (Recognition): Nice Run Slide Rule see what happens when you put some effort into things! 🙂
Prayer: All those impacted by UNCC shooting, Crablegs – We are pulling for you and know God has a plan for you.  Keep your head up when one door closes, another opens.