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Dorian are you here yet?

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YHC (H1N1) arrived early to Kenny’s Grave for a little extra EC before the Hurricane Party got started.  Pulling into the parking lot, YHC saw Cupid was already parked but nowhere to be found – must be out getting in some extra mileage (6+ to be exact).  BS, LED, and Fonzie rolled in ready to go followed by Martini – Cupid was soon sighted coming back in and then the PAX headed out for 3 miles for pre-party festivities.  PAX returned from EC to see some additional party goers had arrived and quickly learned that Norm also completed some EC starting at 0505.

0530 arrived, time to get this Hurricane Party started!  12 Pax showed up but we were missing the guest of honor – Hurricane Dorian was delayed and had not arrived – no matter the Pax proceeded on.  Based on yesterday’s forecast for rain, YHC had planned for a shelter workout so a mini audible was called and the workout was performed in the parking lot under the clouds.

Warm Up: Pax took a lap around the parking lot mixing in butt kickers, high knees, and high skips.  YHC explained that reps from today’s exercises will be exaggerated and slow just like Dorian and conducted in multiple of 5s since at one point Dorian was a CAT 5 storm.

Good mornings x 5 IC; IW and HB x 5 IC; arm stretching

The Workout: Spelled out Dorian

D – Dan Taylors, 1 squat:4 lunges (alt. legs) for 5 rounds (multiplying the ratio by 2 each round)

O – One Calls, 8 count merkin for 5 rounds.  Each count held in place for 5 seconds. 1 – down just above the ground; 2 – hand release; 3 – up; 4 – Floyd Merriweather right punch; 5 – right arm down; 6 – Floyd Merriweather left punch; 7 – left arm down; 8 full plank

R – Rochanburpees, partner up from some rock, paper, and scissors.  Loser does 2 burpees while winner does 2 merkins.  If tie, both partners do merkins.  Play 5 rounds doubling the count each time.

I – Imperial Squat Walker – performed 5 rounds IC. 1 – squat; 2 – right knee to opposite elbow; 3 – squat; 4 – left knee to opposite elbow

A – ATM, perform 5 rounds of the following: 5 alternating shoulders, 5 tempo merkins, and 5 fast merkins

N – Not so Lazy Boys – start on your six with legs extended. Cross arms and grab sides.  Slowly lean back as far as possible without legs coming up.  Hold 5 seconds, rotate right and hold 5 seconds, return middle and hold 5 seconds, and rotate left and hold 5 seconds

Finished a little early so we heading to the snack shack for Peoples Chair with mini seal claps x 25 IC

Mary: Pax went around the horn calling out a variety of exercises delivered in multiples of 5
Announcements: see Facebook and Slack
T-Claps (Recognition): Half of the Pax in attendance also completed EC; Cupid for 10 miles EC
Prayer: FedEx unspoken; BS shoulders; impact of Hurricane Dorian

Ultimate at….Sugg!

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FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb

I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.

BB a day late but a year better

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FNGs: none

Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings

The Workout: Dora’s ugly step-sister Mora(?)

Pax broke into groups of 3.

Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.

While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.

Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts

After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun

1st set – bear crawl 1/2, jog 1/2  across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises

2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher

Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!

Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs

17 AT THE NUT FOR A VQ

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EC: Norm, Slide Rule, Pigpen

FNGs: Nope

Warm Up:

Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.

SSH X 20

Fazio F/B X 10

Daisy Pickers X 10

GoodMornings X 10

The Workout:

PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.

Group 1: Pullups AMRAP

Group 2: BTTW

Group 3: Merkins AMRAP

Group 4: Sprints up the hill x 4

Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.

 

Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!

5 burpees OYO before moseying back to starting position for Mary

Mary:

Circled up and went around with each PAX naming a different ab exercise.

Announcements:

9/11 stair climb

T-Claps (Recognition):
Prayer:

Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken

Your social schedule for the next year…

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FNGs: Nope!
Warm Up: SSH x25 (mumble chatter about a running workout…), Imperial Walker x15,  Hillbilly x10, Stretching, Daisy Picker (slow) x10. on to the thang..
The Workout: HIM all over Holly Springs this am and some comments about Deer, I mean PAX, on the roads. Great work to the numerous miles out there this am for EC….Too many to mention. The U-Turn was in full effect!
Mary: Not this time
Announcements: Well this was interesting… What started as a notification about 2ndF bbq on 10/12 at Harris Lake turned into a South Wake who’s who of events basically through holding time for next July 4th’s CSAUP….Check slack as my fingers couldn’t catch up past JOCO Convergence next weekend and Christmas.
T-Claps (Recognition): Good seeing you out there again Skidmark! Looking forward to your full return! Also, so many 6 pick-ups today. Really great job men!
Prayer: All PAX recovering from injuries, please try and make sure you reach out to those who aren’t posting and on IR. Keep your shield lock strong!

Uno Minuto

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The thang today featured not one but two EMOMS (do sets of exercises every minute on the minute, and any time left in the minute is rest time). YHC was fine until we stopped for combatives, then had to take a quick sec to not fall down!

Warm Up:

Mosey to the back, imperial walkers, hillbillies, arm circles, trunk twists, then 2 rounds of jog in place to high knees to butt kickers to side-straddle hops.

Workout:

EMOM 1: 15 MINUTES, 15 ROUNDS

  • 4 pullups
  • 4 pushups
  • 4 box jumps
  • 4 crunches

EMOM 2: 5 MINUTES, 5 ROUNDS

  • 5 side-straddle hops
  • 2 burpees
  • 25 meter sprint

Announcements:

9/11 stair climb

Prayer:

Noah’s Ark and family, Shredder

Burpee Pull-Ups and 3-man Relay

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YHC made the trip back to Fuquay to try out a new workout with the FV PAX. YHC arrived at 0502, shovel flag planted, Norm arrived, 0505 hit and we were off. Upon return from a mosey up Mount Fuquay, there was a lot full of PAX, but unfortunately none of the Holly Springs PAX braved the trip down south. 0530 hit and we were off!

FNGs:Nope

Warm Up:
Short lap around the parking lot. Circled up for SSH x25 IC, Windmill x10 IC, Mountain Climbers x10 IC, Merkins x10.

The Workout:
Pax split up into 3 man teams and headed to the playground. 1 Pax did 10 burpee pull-ups while the other 2 did merkins and squats, rotating until each Pax did all 3 exercises. For round 2, merkins and squats were replaced with LBCs and plank hold.

Pax mosey’d to the parking lot for 3-man relay. This was a new routine YHC saw posted on Twitter by F3 Lexington, SC so I figured we would give it a shot. Still in 3 man teams, 2 PAX wait at opposite ends of the lot doing LBCs and plank hold while 3rd PAX sprints across the lot and waiting PAX sprints across lot when sprinter arrives. Rinse and repeat until time for Mary. YHC modified replaced LBCs with plank hold, then plank hold for squat hold, then squat hold for recover. Lots of sprints were done!

Mary:
American Hammers x20
LSF x20
Homer to Marge x20
Pickle Pounders x20
American Hammers x10
LSF x10
Homer to Marge x20
Pickle Pounders x20

Announcements:
F3 Family Picnic on October 12th – Save the date!
9/11 Stair Climb

T-Claps (Recognition):
16-bit – strong work with breathtaker!
Yosemite with some strong sprints.

Prayer:
Noah’s Ark, Crablegs, Injured PAX

YHC took us out. Thanks for letting me lead this morning!

After taking us out, Norm pointed out that YHC forgot name-o-rama, so we did that too.

17 Smiling Faces in the Humidity at Mutiny

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EC:  H1N1, Overachiever, and Messi

FNGs:  None

Warm Up:  Jog around track.  Circle up.  5 burpees for PAX tardiness; Potts, first time leading, agreed to lead the PAX in a warm-up after circling up in the parking lot.  He executed the following exercises in cadence:  SSH, Imperial walkers, Fabio Arm Circles F/B.  Great job Potts!

The Workout:  Dauber led PAX to the pitch; lined up on a line and began Jack Webb’s, 1 merkin, 3 push air.  Escalating to 10 merkins and 30 push airs.  On your feet, 10 lunges L/R OYO, 10 Carolina dry docks, 10 Lunges L/R with prisoner get ups added, 10 plank jacks, 10 Frankensteins, 10 window openers, bear crawl to far white line boundary.  Mosey to bleachers for 10 reps of erkins, derkins and dips.  MANDATORY water break.  Squat hold for 6.  Mosey to snack shack.  15 count BTTW and 15 count people’s chair; rinse and repeat.  Jog to rock pile.  PAX grabbed medium size rock.  Executed the following 10 count cadence exercises:  toe taps with rock on ground, rut ro’s, curls for the girls, overhead press, triceps press; on your 6 for more 10 count cadence exercises with rock including skull crushers, chest press, H2Marge.  One hand on rock merkins – 5 each arm.  Return rocks to pile.  Line up for Indian run to tennis courts for Mary.  PAX drenched.

Mary:  Dauber asked Mr. Burpee, I mean R-22, to lead us in Mary.  Always be ready to be called upon.  R-22 called 10 burpees OYO.  Proceeded to do 50 LBCs, 30 American hammer ankle touches at a pace only a few PAX could keep up with, six inches for a 30 count cadence; (possibly additional core exercises) before calling Have a nice Day!  PAX, including Q, wiped out.

Announcements:  9/11 stair climb; see FB and Slack

T-Claps (Recognition):  16 Bit wearing breathtaker; R-22 for rescuing Doc Sunday morning with an HVAC call!

Prayer:  Noah’s Ark and Michelle at Mayo; brigade deploying; injured warriors coming back from deployment today; PAX traveling; injured PAX (shredder, others); Crab Legs and his journey.  UNSPOKEN.  Thank you Norm for leading us out.

SAFETY REQUEST:  all PAX buy and wear an ID tag/bracelet.  See Cupid for a $10 off code; it could save your life!

It’s an honor and privilege leading you men.  Thank you Potts, R-22 and Norm for your help this morning.  Always be ready to lead.  Don’t rely on the same guys stepping up weekly.  If you have been to a few workouts, you are ready!nnn

Derek Davis Memorial Race 5K

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5th Annual DDMR 5K August 17,2019

PAX showed up to race, volunteer and support. It was overall a great showing by our brothers.  Tremendous results across the board by all PAX. All the hard work is truly coming thru in results. Thanks to all PAX that volunteered and supported us throughout the race. Special call out to Skidmark, John Deere and Shredder who are battling injuries and came out to support.

Thank you for letting me lead this mornings warm-up and COT.

Lipstick

1 Million Punches

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YHC rolled in with about 30 seconds to spare. Slow start this morning due to attendence at a storm-delayed Brad Paisley concert the night before, resulting in about 4 hours sleep. Good thing Sheepdog is here to wake us all up.

Warm Up:

SSH
Trunk twists with arms straight out
Quick feet, to burpee on call
Balance on one foot, raise knee, then push straight back, 5 each side, then switch

The Workout:

1 Million Punches – Wing Chung punches while HIM take turns doing an exercise

  • Manmakers w/ 35# dumbbells – 8
  • 1 lap run
  • Ballerina Squats (heels up) – 10
  • 1 lap run
  • Merkins – 10
  • Long run (lap around the school)Round 2
  • Thrusters -10 (this is as far as we got with time)
  • Wobbly merkins – 10
  • Curls (with dumbbells or band) – 10

Mary:

American hammers, X-Man crunches, LBCs

Announcements:

9/11 stair climb

T-Claps (Recognition):

Prayer: