EC: Dawgpound, Buford, Cowboy, Lucky, Emeril
FNGs: Nope… Unless we count the onnit guys
Warm Up:
Onnit kettlebell warm up
The Workout:
Persist and Endure 1 — We get to also do this workout Friday
Mary:
Onnit Kettlebell cool down
Announcements:
CSAUP December 7th
Christmas Party December 14th
T-Claps (Recognition):
Prayer:
All unspoken.
All pax going through difficult times in the holiday
FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:
T – The Wolverine 10 count
H- Howling monkeys atom the circle and 10 count at end
A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks
N- no surrender 20 IC
K- king of hearts suicides. 3 sets
S- Stirkins stepuos and irkin
G- 20 Groiners
I- indian run to tennis court with last man doing 3 merkins
V- vacuum cleaners with 3 sermons at two locations
I- iron Hulk 1:4 ratio to 7
N- never cross dolly
G – growing pains
G- good day
Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th. Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift. Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby
FNGs:None
Warm Up: The smell of Christmas trees filled the air around Purple Cobra’s meet up. Pax headed over to in front of the Butcher’s Market (Boars head turkey much cheaper than any local grocery store and not to mention those steak tips are infused with some addictive marinade) to get the juice flowing with SSH, Fozio arm circles, Windmills, Imperial walkers, and Hillbillies,
The Workout: Pax then lined up in front of the Butchers Market parking lot and did sets of running ~41yards coming back to starting point and perform various exercises for 41 reps rinsing and repeating to include Merkins, Squats, Shoulder taps, Pulse squats, Plank with left arm up and then right arm up (held for 41 seconds) and then finally calf raises.
Pax then moseyed over to the area behind HT to do People’s Chair and BTTW holding for 41 seconds. 2 cycles of those.
Pax then played with stones doing Curls for the Girls 41 times and then an isometric hold of 41 seconds. We then put our stones back and moseyed in front of HT for some Dips….41 oyo.
Mary: We circled up in an open area of the parking lot not near the usual location, trying to be considerate of possibly guy sleeping in the Christmas tree shed and did 41 reps IN CADENCE low slow flutter, Freddy mercury’s, American Hammers, LBC’s.
Announcements: Convergence on Thursday at TB, Possum Trot collecting canned goods tomorrow, Frosty and Holiday party.
T-Claps (Recognition): EC: Deadbolt, 187, Lipstick, UTI, Full house,
Prayer: Unspoken and Quiver’s family.
See you next week at Purple Cobra.
FNGs: None
Warm Up:SSH, Good Mornings,Daisy Pickers, Windmills, mountain climbers, Moroccan nightclubs
The Workout:Half burpee curb hops. Some where around 15. Grabbed some rocks and did a variation of 7’s utilizing the wonder bra and merkin/groiner exercises. 15 count IC tricep curls, curls for the girls, deadlifts, and rutrows. Back to curb to do half burpee wave from 1 to 4, holding plank when resting. Repeat rock exercises above. Jog to concession stand and did 7’s of donkey kicks on wall and plank to arm extension onto wall IC.
Mary:met with red October for some stretching, homer to marge and pickle pounders. Did rounds of circle on what we are thankful for.
Announcements:Christmas party, convergence Thursday, canned goods brought to possum trot will be delivered to Mamas house Thrift shop. 12 bucks gets around 25 cans.
T-Claps (Recognition):for all the pax not running last week but supporting those who ran.
Prayer: quiver daughter and family.
EC: 187, Axe, Skidmark
FNGs: Nope
Warm Up: Today was a Jump Rope theme. Each PAX was a handed a JR for the workout and we began…
Ran to bank parking lot circled up
JR -OYO
SSH -x20
JR – OYO
GM – x10
FAC – x10
JR – OYO
Seal Claps -x10
JR – OYO
The Workout: Mosey to loading dock and divided into 2 groups
Group 1 JR – OYO/ Group 2 BTTW x10 rinse/repeat
Group 1 People’s chair/ Group 2 each PAX picked up a 25 or 35 lb dumbbell and ran with it around jiffy lube. Rinse/repeat
Group 1 Hold plank/ Group 2 jog around jiffy lube no dumbbells rinse/repeat
Group 1 curls for girls with dumbells /Group 2 JR rinse/repeat
Mosey to hill for 7’s
Merkins at the bottom JR and the top
Head over to GCF parking lot for leg and core burn out with scooters.
Group 1 ran around jiffy lube/ group 2 rode scooter push or pull
Group 1 plank hold/ group 2 crab walk with feet on scooter
Group 1 JR/ group 2 seal crawl with feet on scooter
Around the world:
Pax huddled in a circle in crab walking position. We passed scooter to one another with feet only staying on position. switch/reverse
repeat in plank position and pass scooter with feet
Mary:LBC x20
Low slow flutter x20
Homer to Marge -x20
Announcements: HSHM this weekend. If you are not running come out and support
T-Claps (Recognition): Skidmark and all those who ran in Richmond this past weekend
Prayer: Quiver and his family
FNGs: No
Warm Up: SSH x 20 IC, Frankenstein x 10 IC, Mountain Climbers x 20 IC
The Workout:
Jog to back wall behind Teeter – 4 stations 3 rounds all at 20 count – BTTW, People’s Chair, Star Jumps and Monkey Humpers
Jog to GFC – Dora with 50 Merkins, 100 LBC’s, 100 Squats with Jump Rope @ 30 count after Lap around Jiffy Lube
Mary: Round the Clock Merkins (all hours), Ab’s – PAX Choice and ended with Jack Web 1:3 to 10.
Announcements: Richmond runners, Christmas Party and Frosty
T-Claps (Recognition):
Prayer: Warbucks baby boy, College Suicide (Pots brought this up – its more common than one may think), Richmond Runners, Quiver starts new job in Dec.
Who needs abs anyway! Well, we all do and I can promise you the more water that has passed under the bridge for some of us fellas the more difficult it is to keep that core in check. With that in mind these last couple of days I decided to focus on core work as Q today for the not yet named TBD there in the Holly Rock. Arriving a little early set up 4 four stations with cones in the back parking lot then drove on around to find several vehicles in the parking lot but only one other PAX there waiting. Planted shovel flag and within 4-5 minutes of go time the rest of PAX either ran & rolled in.
EC: I know there were several but since I’m too lazy to get up before the butt crack of dawn to run EC I don’t keep up with ’em. I know, fire me!!
NO SHOWS: M4L – I received a text last night he would be running to the workout and needed a ride back home. Of course I would’ve given him a ride. You gotta love him though!!
PAX: Aquaman, Dahmer, Doc, DoubleD, Fanny Pack, Farva, Florence, Hardy, Katniss, Pikachu, Popinski, POTS, Sprinker
4 legged PAX: Poop-eater
FNGs: None
Warm Up: A series of mostly ab exercises all in cadence. El-lowboes, Box cutters, LBC’s, Flutter Kicks, Smurf Jacks, Mtn. climbers.
The Workout: Circle of Abs – Pax not at one of the 4 work stations are all circled up and continue an in cadence Ab exercise led off by Farva. Evenutally each PAX in the circle of Abs will lead an ab exercise or two. Station 1 is the timer who starts off with 3 burpees and then carries 2 tall five gallon buckets with 2 cinder-blocks in each bucket a 100 meters, drops buckets for 3 more burpees and then returns to base. Rotation takes place when bucket carrier returns to base. Station 2: jump ropes, Station 3: 40lb. barbell thrusts, Station 4: Battle rope arm swings. Remaining Pax are on their six in the Circle of Abs and 1 rotates to the stations each time the bucket carrier returns. All PAX were able to get through all 4 stations at least once, some more so. After last PAX worked his way through all 4 stations we then split up and circled the parking lot in opposite directions to meet and complete 10 broke back derkins each. Met back at the stations to form one line of PAX across the parking lot on one parking space line. Completed 1 merkin on that line, bear crawled to next line completed 2 merkins, continued forward to the 6th line with 6 merkins, crab walked back to start line.
Mary: We’d had enough of her during the workout!
Announcements: CSAUP Frosty coming up in Decemeber.
T-Claps (Recognition): All the PAX this morning for putting in extra effort concentrating on those abs
Prayer: Pikachu’s M fighting cold and unspoken. Fanny Pack took us out in prayer.
Peace out, YHC
I arrived and Pickachu and Skidmark where finishing up EC. Instead of staying Skidmark need to go home and hit the john. Understandable. He did make it to 2nd F. This morning the workout was a bit less intense. Working more on developing muscle. Therefore there was a lot of mumble chatter. Like a lot. I stalled sweet. There was no Salty Dawg today.
EC: Skidmark, Pikachu
FNGs: Nope
Warm Up:
Quick lap around the lot then it was time for teaching
5 Series with three different versions
Halo Series
Figure 8 — Working on keeping the back upright. The shoulders back with a proud chest
Bridge Press
Swing
Push Press
The Workout:
Tabata workout with 20 seconds one 10 seconds off for 8 rounds. 30 seconds off between series. You picked the version of each exercise. We did 8 rounds of the same exercise before moving to then next.
Mary:
E2K
Toe Taps
Homer to Marge
Toe Taps
E2K
Announcements:
Frosty December 7th
Christmas Party somewhere over the rainbow December 14th
T-Claps (Recognition):
Pikachu for completing the Fritter. The leader board has been updated
Prayer:
Pick up the Q this week for TBD, had not done a Q at womble for a while. Rolled in at 5:23 to see a crowd had already gathered. We were 11 strong after Aquaman checked for FNG’s we were of.,
FNGs: none
EC: Aquaman, Dahmer
Warm Up: Mosey’d to the Ivan lot for warp ups, did 15 ssh, 15 Daisy Pickers, 15 Imperial Walker, 10 Have a Nice day.
The Workout:
Thang 1: From Warm-up completed the lap around the field to the small picnic shelter and from some Partner Work, Dora 123, 100 Step Up’s, 200 LBC’s,300 Freddy Mercuries
Thank 2: Mosey’d to the Playground for 2 sets of 11’s from the playground to the path, Monkey Humbers and Star Jumps, the Hillbillys and Squats
Thang 3: Mosey’d to the large shelter, split with one partner on the wall did 10 count BTTW and Erkens for other partner switch partners, then 15 count Peoples Chair with Dips, switch 10 counts BTTW, with Derkins, then 15 count peoples chair and dips again and switch.
Mary: Started with Homer to marge, the went around the circle, I let it get a little squirley here, but it reigned in, we cover almost all of the standard mary exercises and some burpees.
COT:
Count-a-rama: 11
Name-a-rama: 9 Meh’s 2 Resect
Announcements: CSAUP Frost on Dec 7, Christmas Part Dec 11th, Upcoming Holly Springs Half.
T-Claps (Recognition): Utah for continuing to post.
Prayer: Obie and I’s Job situation as my company has been sold. Unspoken
NMS: An honor to lead, it does not seem so long ago that I could not run for a whole workout, much less lead one. My days are always better when I work out with F3. I will continue to push myself, and you men keep me motivated.
YHC arrived to an empty parking lot. Flag planted, Tracer vest buckled, and a quick warm-up before heading out on what looked like a solo EC run. But 187 emerges from the darkness with a few minutes to spare. We return to find POTS and Slaughter in the parking lot chatting about the safe side of the train tracks in Greenville. Bobby Dall rolls in and with a little over a minute to go, Banana Seat makes a surprise appearance. 0530 hits and we were off for a core focused beatdown.
EC: 187 (+commute), Warbucks
FNGs: Too scared
Warm Up:
Warm up lap around parking lot.
Circle up for:
Goofball x20 IC
SSH x20 IC
Imperial Walkers x10 IC
Hillbilly x10 IC
Good mornings x10 IC
Sir Fazio arm circles x10 fw/x10 bw IC
Overhead claps x10 IC
Morrocan night clubs x20
Randy’s x20 (YHC called these Ralphies, but corrected it. Their brothers, close enough..)
Mosey over to urgent care parking lot, taking great care to be safe.
The Workout:
YHC advised PAX to partner up, but it turns out we didn’t need partners.
Thing 1: 4 Corners of Abs
PAX ran to corner 1, do exercise, corner 2, do exercise…, until all corners were covered. 3 rounds were performed with reps 20, 25, and 30. Some interesting mumblechatter broke out about eye contact during pickle pounders.
Corner 1: LSF
Corner 2: Pickle Pounders
Corner 3: (American) Hammer Time
Corner 4: LBCs
Carefully cross the street and head down the trail to nowhere.
Thing 2: Muddy BTTW Tunnel
YHC found some wall and instructed PAX to hold BTTW while person at the end of line bear crawls under PAX to front of line, indian run style. This was done by a few PAX, but the mud made bear crawling too slippery for 187 so we modified to bear crawl in front of PAX. After 1 round, we moved to people’s chair. Several rounds were performed. This is where YHC has a partner exercise planned, but audibled for time sake.
Mosey back toward flag and line up on long stretch of parking lot.
Thing 3: Stack-em up Hundreds
PAX found a spot on their 6 in a parking spot, out of the way of any traffic. 1 set of Hundreds was performed, then run to the other end of the parking lot for 15 merkins. Run back to other end of lot for another set of Hundreds, then back across for 15 merkins + 15 squats. Back across for 50 homer to marge + 50 LBCs (100 total) and run back across for 15 merkins + 15 squats + 15 burpees.
Time was up, so a quick mosey back to the flag for an out of breath COT.
Mary: Not today. We got plenty of core work in during workout.
Announcements:
Q-sheet is empty, let’s fill it up for the rest of the year. Only 9 more weeks!
Purple Cobra will need some Q’s while YHC is out after baby is born.
Frosty Dec 7th, Christmas party Dec 14th.
T-Claps (Recognition): Banana Seat for making the trek out to Purple Cobra, the premium Tuesday AO.
Prayer:
Praise for Slots new baby!
Banana Seat’s 2.0 battling sickness.
YHC’s M for remainder of pregnancy.
YHC brother in-law’s father passed unexpectedly.
YHC took us out.