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No Running in the Cave

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Lots of chat going into this workout about if YHC could Q a no running workout. Happy to hear that my reputation preceeds me – hopefully this broke the mold a bit.

FNGs:

None today
Warm Up:

SSH x50

Straight leg hinge x10 each leg

Sir Fazio Arm Circles x10 forward/backward

Spinal Twist x10

Windmill x10

The Workout:

5x burpees

5x turkish getups with the mace – pax were told they could all be on the same arm. They knew that that meant.

4 corners starting at the entrance to the parking deck – at each corner:

  • 10x ballistic curls IC
  • 10x switching lunges IC
  • 10x lever deadlift each side
  • 20x low slow flutter w/mace cantilevered overhead

To transition along the short way pax plank shuffled and pulled the mace through. This seemed like a good idea on paper but was actually terrible – mainly because of the noise.

To transition the long way pax performed walking grave diggers. T-claps to Dawgpound and Emeril for excellent form demonstration here.

After 1 lap we repeated 5x burpees and 5x turkish getups. We then did overhead press while moseying back to the far corner for another set of our exercises, then moseyed back to the start doing overhead press for our last set.

Mary:

20x American Hammers (WITH MACE) – apparently this was a lot. Lots of mumble chatter, not a lot of hammers by the end.

20x dying cockroach (WITH MACE) – this was an awesome modification to this exercise. On softer ground would be nice, but this should come back.

20x Homer to Marge (WITH MACE) – nothing needs to be said.

Announcements:

Bass lake mulch is DONE. Huge t-claps to all pax that got out there, some 4+ times.

Holly Springs Food Cupboard workday coming up. Keep an eye out for an announcement from Dumbo.

T-Claps (Recognition):

Dawgpound and Emeril for recognizing the need for another no-running option and teaching us all how to (kinda) know what we’re doing with these maces.

Prayer:

Moby and his family for his dad’s passing. Fumunga and his M for their expecting.

YHC took us out.

Better be more creative next time if you don’t like Crossway

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FNGs: Lawn Dart
Warm Up: SSX x29, Good Morning x10, IW x10
The Workout: Crossway out and back
Mary: She didn’t show again!
Announcements: Holly Springs Food Cupboard work on 10/10. More to come soon. Marathon Madness starting up again for a group committed to Wrightsville next Spring.
T-Claps (Recognition): Mulch.
Prayer: Moby’s father passing, PAX welcoming new additions to the family

Fitness Test 9/21/2020

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Wow!!! What a day! A couple of misses at the Fitness test. I went to bed and there was one more HC then when I woke up. Red must have taken a mental health day and went scuba diving somewhere. Dumbo was fighting the jambalaya early in the morning. Pablo overslept. Emeril kept Midgets bottle and we all got to drink it at Panera Bread.

Congratulation Katniss and Snap for posting at all four fitness tests. The following improvements were made.

Skidmark increased his score from 3.47 to 4.5. I believe though he had breathtaker on the first time.
Snap went up from his last time. 3.79 to 4.16
Dawgpound went up from 3.05 to 3.37

Great first time scores for the following:
Goldilocks: 3.26
Hardy: 3.68
Emeril: 3.89
Pikachu: 4.79

Pikachu set a new record at the fitness test.
Emeril has the record for the Fritter Goobers. If only Pablo posted.

Next Fitness test 12/14/2020

EC: Emeril, Pikachu, Skidmark, Cowboy
FNGs: Nope. It would have been a good one for an FNG
Warm Up:

Quick lap to show the guys what the lap for the test would be.
Circle Up:
30 Side Straddle Hops
10 Hillbillies
10 Imperial Marches
10 Spinal Twist

The Workout:

30 Minutes of Fitness Test

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians.  We left the basketball court and made a left.
Then down past the cars and made a right.  Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.

Results: https://docs.google.com/spreadsheets/d/1KoJ6tCaTCUZzADBkf3LInmA1C1272m2kgDKYTh2CCTM/edit?usp=sharing

Mary:

Several stretches were done

Announcements:

Mulch is done!!!!!!!!

T-Claps (Recognition):

All men completing the fitness challenge
Pikachu for hitting 2,000 miles for the year. A goal for Emeril next year.

Prayer:

What is that smell?

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With many PAX recovering from BRR, YHC pre-blasted a 3 mile option. Dumbo reached out to me and said he and Dawg had a 5 mile route ready as well. We always aim to please at the John so come on with it.

FNGs: None

Warm Up: 10x SSH, 10X Imperial Walkers, 10x Hillbillies IC

The Workout:

3 Mile Route:

 

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

 

Mary: MIA

Announcements: Mulch project at Bass Lake, WebEx to start 5 mile EC option on Wednesday to give PAX a 10 mile option during the week. Stay tuned for more information.

T-Claps (Recognition):

Prayer:  Unspoken, Man who died from carjacking, Roger Roger’s family, Crablegs, hurricane victims, those dealing with Covid-19

Dumbo took us out.

Skidmark.com

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4 pax weren’t scared of David Goggins or the rain when they committed to Casino Royale this morning. The mumble chatter was at a minimum but was powerful. Key takeaways from mumble chatter this morning. 1. If you have a website you are an organization. Guess I need to take down Skidmark.com 2. LED coaches kids  3. That’s all I remember because we were too busy working out.

FNGs: None
Warm Up: None, we got right to it.
The Workout:
1. Started with 2 minutes of SSH followed by 2 minutes of merkins. We did this for 16+ minutes.
2. Burpee mile – 12 burpees every .25 mile in a 4 man Indian Run

Mary: We did Mary for 14 minutes
50 CC LBC’s
25 CC Low Slow Flutter
25 CC Dying Cockroach
We then held plank for 10 minutes doing various exercises such as mountain climbers, 1 arm plank, plank jack. We practiced being mentally strong while in plank so Pax were asked to repeat the F3 mission and we named the core principles in order.
Announcements: Mulch
T-Claps (Recognition): What rain?
Prayer: Apparently Fumunga gets some congratulations. I knew you could do it.

Unsubscribe

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“The race is the celebration of all the hard work and training.” I can’t remember where I heard this quote but I thought it most appropriate for this week.

19 Pax posted this morning, surprised by the gross humidity that reared it’s ugly head again. Plan was for 3 miles and then some stretching. 3 Pax held true and did the turkey leg for 5 miles.

FNGs: Surprising no
Warm Up: IW, Hillbillies
The Workout: 3 mile loop and 5 mile loop
Mary: Various positions of stretching
Announcements: The longest mulch project in the history of mulch projects continue
T-Claps (Recognition): Wallaby securing a new job
Prayer: Moby’s family due to his father’s health

Was that a snake…nope that was flatulence

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**I would like to open up this BB by apologizing to @Full House and explaining the above title…please forgive me Full House!!!  About 3-miles into our 6-mile workout I was running with Alpine and my stomach was giving me some awful pain.  I told Alpine my stomach was jacked and to keep going and I would catch up.  I stopped dead in my tracks and ripped one for what felt like 10-seconds.  Well it wasn’t until the end of the workout that Full House mentioned that he was trailing us during the run and thought I had stopped to look at a snake or something.  As soon as he ran through the exact spot where I had unleashed my stomach pains, he took the brunt of the aftermath.  I cannot not apologize enough @Full House and I can’t believe I’m mentioning this in a BB that will forever be posted.  I will be hanging my head in shame every time I see you for quite some time my man.

FNGs: none

Warm Up: 10x Daisy Pickers, 10x Good Mornings, 25x shoulder-width Merkins, 10x Imperial Walkers, 10x Hillbillies, 10x Fazio Arm Circles (Fwd & Rev), 25x wide positioned Merkins

The Workout: 3PAX prepping for BRR ran 3-miles with post-stretching, 4PAX ran 6miles on the “standard route”: Start off leaving Womble with a R on Stinson, R on Bass Lake, L on Salem Ridge, L on Linksland, R on Holly Springs, L on Raleigh, L on Grigsby all the way to the backside of Womble, L into the lot behind the ball fields, R at the playground, Finish back at the parking lot

Announcements: BRR this upcoming weekend, Friday 9/11 Stair Climb (posted by @ShamWow), Goggins Challenge – 4 miles every 4 hours for 48 hours (48-miles total) on 9/18 beginning at 8pm (posted by @Bernie)

T-Claps (Recognition): Picking up the 6

Prayer: safety of all who are participating in the BRR event this weekend (both travelling and running throughout the event)

Sunday Funday

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FNGs:

None

Warm Up:

10x Fazio Arm Circles (Fwd & Rev), 10x Imperial Walkers, 10x Hillbillies, 10 Daisy Pickers, quick mosey up and down the parking lot to include butt-kickers, high-knees, karaoke to the right and left

The Workout:

4PAX completed “I Believe It’s Jogging…or Yogging…It’s a Soft ‘J’ Virtual 5K” (@LipSync, @RogerRoger, @Dauber, @Forceps).  7PAX completed the “standard route” of 5-6mi at AGS that I learned from @Mookie, which is leaving Womble, R on Stinson, R on Bass Lake, L on Salem Ridge, L on Linksland, R on Holly Springs Rd, L on Raleigh Rd, L on Grigsby, and follow Grigsby to the backside of Womble and enter the 2nd entrance back to Womble.  This ends up being around 6miles, give or take a little depending if you’re the “6” or you’re picking up the “6”.

When YHC and fellow 6PAX finished our 6mi jog, the 4PAX who completed the “Kind of a Big Deal” Virtual Run https://runsignup.com/irun2stayclassy were already in their T-shirt’s, wearing their medals, sipping cans of Coors light, and had already taken a memorable group picture with the classic AGS sunrise in the background (Photo available on Slack 1stf channel at 9:27am Sunday 8/30)

It was a beautiful day today and the humidity felt like half of what it was the morning prior…thank you to all of those who came out and joined.

Announcements:

2020 IronPAX Challenge Week 1

T-Claps (Recognition):

Picking up the 6

Prayer:

Gave thanks for bringing us together for fitness, fellowship, and faith {F3}, as well as keeping us safe Sunday morning.  We prayed that God will look over our friends, family, and loved ones.  We also prayed God to give strength and comfort to those struggling from addiction, disease, mental illnesses, and sickness.  Lastly we prayed God will look over those who have lost their way and we ask that they are given the strength to once again follow His path.

Schweddy U-turn – Lipstick’s soul mate spotted

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Holy schweddy balls it was a hot U-turn on Saturday as 12 PAX literally sweated their balls off over five miles.  Warm up consisted of some good mornings, IW, daisy pickers, windmills and 5 burpess OYO courtesy of Lipstick’s alarm clock malfunction.

Fortunately for the PAX there was a late run site to behold as two ladies apparently decided to be miserable as well Saturday morning.  We made our way down Green Oaks only to see one of them emerge from a construction port-a-potty…could it be?  Lipstick’s sister from another mister?  Perhaps dare I say his deuce dropping soul mate?  His poop partner?  His BM buddy?  For those that missed it, all I can say is this chick could really “run for the john”.  Truly a site to behold.

Announcements – mulching around Bass Lake is getting close to wrapping up, check out the sign up sheets to help support.  Leadership met on Wednesday this past week to discuss 3rd F opportunities, see Slack for details.

Prayer requests – Skidmark’s neighbors daughter who is recovering from a copperhead bite, UTI’s brother as he is on the mend.

 

FML takes over Paradise City

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Warm Up: 187 took us through some warmups at the top of the ramp
The Workout: Pikachu started with 4 corner indian runs with 3 burpees and 5 merkins.  YHC then took us to the ramp for 7’s with burpees and merkins. Finished with Suicides on the ramp.
Mary: Skidmark took us out with Yoga