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Hills and Halfpipes

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16 PAX posted under the promise of exploring some of the topographical and landscaping features at Disney. YHC brought a simple sequence of exercises that took advantage of these features and a little more.

FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, Frankensteins.
The Workout: A mosey through the darkness to the large hill on the far side of the soccer fields. DORA was called. We partnered up and one PAX would take off up the hill, do 5 burpees, and return via crawl-bear. Exercises on the ground were: 100 Big Boy Sit Ups, 200 Merkins, 300 Squats.

Next was a 2-line Indian run over to the half pipe somewhat near the flag. We kept our partners here. Partners would run up the opposite hills of eachother a do either 15 Mountain Climbers or 15 Star Jumps. When meeting back in the middle, 10 Patty Cake Merkins. We got through 5 rounds of this.

Next, a mosey over to the playground for 42 dips and BTTW…just as long as YHC decided to do so.

YHC then called for a mosey return to the parking lot entrance hill and we got after 3 hill sprints up to the flag.
Mary: Pigeon Pose, 30 wonderful seconds of silence and quiet.
Announcements: 3rd F at HollyFest. U.T.I will put together a time slot spreadsheet. Brute CSAUP Oct. 16th.
T-Claps (Recognition):
Prayer: A family Bondo knows is losing their 28 year old to a battle with liver failure. FRAM has upcoming vacation planned with mom/daughter. Peace in that situation. TomTom son has been diagnosed with auto-immune issues and praying for healing along the way. YHC took us out!

25 PAX at KUNG POW

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YHC decided to pull a MM2 workout. This is a MANHOLE MOOKIE Squared!! Worst ASS whipping I have ever had at an F# workout!!!! If you wonder what this is you should come post the next time Mookie has the Q. After all #itsthebestparkinglota0. Just ask M4life!! My plans changed after a text message early that morning due to the amount of PAX posting. 25 PAX showed up despite the fartsack comments were strong.

 

FNG: David Welcome TomTom    Another M4life University Recruit

 

Warm-Up: Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers and Cotton Pickers.

 

Workout: YHC had placed numerous papers all over the PVA at the Church. We split up into 2 groups. We had 3 Rounds of 6 stops. After completing Round 1 the PAX had to run backwards until all 6 stations were completed. The second round was karaoke and the third was moseying except between station 1 and 2. Bearcrawls, lunges or crawl bears. They could not be duplicated.

 

Station

Round 1

20-Seal Claps

Round 2

20-Overhead Claps

Round 3

20-Fazio Arm Circles

 

Station

Round 1

20-Box Cutters

Round 2

20-Hello Dolly

Round 3

20-Dying Cockroach Station

 

Station

Round 1

20-Merkins

Round 2

20-Big Boy Sit Ups

Round 3

20-Side Straddle Hops Station

 

Station

Round 1

20-second plank chill cut

Round 2

20-Low-Slow-Flutter

Round 3

20-Crab Jacks

 

Station

Round 1

20-Prisioner Squats

Round 2

10 Burpees

Round 3

20-Carolina Dry Docks

 

 

 

Station

Round 1

20-Monkey Humpers

Round 2

20-Shoulder Taps

Round 3

20-Crab Humpers

 

All were done IC except Merkins and Burpees

 

Announcements: See Slack and FB

 

Prayers: Bronys answered prayers for a struggling child that has now turned 1, Pots cousin tumor. Prayers for all COVID families and the struggles it has caused.

 

Honor to lead!!

“Was that a deer just ran in front of us?”

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PAX:  Woody, Deadbolt, Hazmat, Pots, Sprinkler, Bobby Boucher

Warm Up:  SSH, good mornings, frankensteins, handful of merkins

Wouldn’t you know it, the damn dog woke me up around 2:30, started to drift back to sleep around 3:30 but I never quite got there.  Any other day I would’ve fartsacked, but such is life.  It had been a while since I visited the abyss so that was on the agenda, along with some Team 1 vs. Team 2 points-based competition.  That didn’t quite go as planned, audibles were called because of numbers, so whatever.

Damn, it’s dark out here!  Moseying to the abyss we couldn’t see a darn thing, no lights, overcast sky and I questioned if we could/should attempt those stairs.  Halfway there, what I think was a deer ran right out in front of us, crossed our path about 15 yards away and disappeared into the woods.  I said to Bobby Boucher – “Was that a deer just ran in front of us??”, to which he replied “I dunno man, I can’t see s**t”.

And down we go…

The Workout:  Partnered up for a little Dora.  One ran the stairs while the other performed the exercises, to total 100 merkins, 200 LBC, 300 Toe Taps.  Crushed it, moseyed to the picnic tables for dips, 30, I think.  On to the turf fields where the 6 PAX split into two teams of 3.  YHC named each team in hopes of building competitive enthusiasm but it never really took off.

First match – Bear crawl tunnel, 3 reps each, followed immediately by train track hops, 3 reps each.  Team 2 was made up entirely of the “Respect” crowd yet managed to whip Team 1.  Like, not even close.

Mosey back to tables for more dips and repeat the Bear Crawl/Train Track match. Team 1 was again victorious.

Back to the tables for last set of dips then to the turf for a group Indian Run to the far side of the field, where we dropped for a set of Carolina Dry Docks.  Reverse Indian Run (back pedal) back to the start, more Carolina Dry Docks.

Grand Finale:  A 10-ish yard Worm relay race!  That’s right, an old school 80’s style breakdance move as our closing event!  Well, that was the plan, but what actually took place didn’t quite live up to the image in my head.  We were just comically terrible.

Who won?  No idea, I was laughing too hard.

Announcements:  Various 9/11 events this weekend, BRR.  Impromptu mention of what’s been on my mind, something I’d been reminded of a few times the last couple weeks – envy/comparison is the thief of joy.  It’s something I continue to fall back into – this guy’s new car, that guy’s cool job/big house/hot wife, the list is endless if you let your mind go that way, but we’ll never really be happy if we do.  Just like during an F3 workout, you’re the only one out here…but you’re never alone.
Prayer:  Safety for our BRR brothers, peace and healing for those mourning on this 20th anniversary of 9/11.

IPC week 1

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FNGs:
Warm Up:good morning, Frankenstein, micheal Phelps, oyo stretches
The Workout:

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 blocker burpee thrusters, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee horizontal block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee vertical block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

Announcements: 9/11 TM 5k, 9/11 stair climb, possible Fuquay 10k.

Prayer:praise for time with family, prayer for our country and health

Nice Little Total Body TRX Workout

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Big group of 6 PAX doing some high intensity TRX. A visit from Carpex @Frisco. Great work gentlemen!

FNGs: none
Warm Up: Pigpen led the warmup for both groups
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

When We Get Up that Hill

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YHC found that he had the Q at the “happiest AO in SouthWake” today. My favorite place to Q…so much to do here. Lot’s of EC today, glad I rolled in at the last minute to join lots of other PAX for a couple miles.

FNG’s:no
Warm Up: Good Mornings x12 IC, Everything else x 10 IC including: Sir Fazios (F/R), Frankenteins, Windmills, Mountain Climbers x 25 IC.
The Workout: Moseyed around the soccer field to the big dark disc golf hill. We went up that hill 8 times. At the top we did an exercise and we crawl-beared back down. At the top we did: 20 Prisoner Squats, 20 Shoulder Taps IC, 15 Star Jumps, 15 Merkins, 10 Burpees, 10 Squat Jumps, 5 diamond Merkins, 5 SSH IC.

We did a 2 line Indian Run back to the main lot for a teamwork circle of pain. The objective… work in a team of 4 to bang out 500 of each of the following exercises: Merkins, Squats, Mountain Climbers, LBC’s, SSH.

Lots of help and picking up the 6 to get all groups done.
Mary: 20 Counts of: LSF’s IC, Dying Cockroach IC, Homer to Marge IC, Big Boy Sit-ups, Pickle Pounders IC, and Superman’s various cadence.
Announcements: Breach has the Breach22 discount for the 9/11 5k… do it! Brute CSAUP coming up Oct. 16th…do it.
T-Claps (Recognition): POTS, for showing YHC that hill way back when so I could make use of it.
Prayer: FRAM and his father in law with double pneumonia. Unspoken. YHC took us out!

Rnd 2 of Evening the Odds (Tigers Blood 8/4/21)

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Even the Odds

FNGs: No F3 FNG’s but we had several new PAX try the challenge for the first time. (Pikachu, Bobby Bouche, Lipstick, Pots, Sprinkler, Full House, Fonzie, 187 and 8 Bit.
Warm Up: 400 m mosey lap, Several sets of various quad/hamstring/calf/glute stretches.
The Workout:  Explanation of how the workout works. Odd numbers have to be followed in exact sequence and even numbers are interchangeable.  I/C exercises, progress around the track or straight reps must be done without progressing forward. Ex. Walking along track is against the self imposed rules, you must perform the exercise to progress.  On the odd numbers you pick up the six (guys on even numbers) by help with reps or progress around the track. From the first time we did this the time was only 45 min.  This time we had a 70 min timer, no breaks built in.  I also added 2 more rounds for a total of 16. See “Even the Odds” link. Round count by PAX:  POTS > 4 , Maybeline > 9 , Pikachu > 9 , Cupid > 9 , Fonzie > 7, Full House > 10, Fanny Pack > 12 , 187 > 12, Mad Dog 20/20 > 9, Bobby Bouche > 8, Roger Roger > 7, 8 Bit > 6, Breach > 9, Lipstick > 9, Sprinkler > 7, FRAM > 9

 

Mary: None…too tired.
Announcements: Carpex Q swap and see slack
T-Claps (Recognition): The whole group who showed up knowingly, known but only by reputation or those unknowing souls that came to support other PAX.
Prayer:  Sickness, healing

Stack’em high

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FNGs:none
Warm Up:joined with red October for SSH, good mornings, windmills, imperial walkers, hillbillies and fazio arm circles. 10 oyo burpees
The Workout:starting at end of soccer field reverse hill climb where we performed 5 squats each round. Ran to end line and did the following adding an exercise each round  at goal box, between goal box and center line, centerline, between centerline and goal box, goal box and end line

5 squats

5 squats, run, 10 merkins

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH, shuffle 40 sec btw

Mary: 15 of each ww1, American hammers, homer to marge, pickle pounders, plank jacks
Announcements: Travis Manion 5k being held holly springs see slack
T-Claps (Recognition):
Prayer: military, health and family health

The Warden is back at the Yard

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10 Pax showed up for an original Prison Yard smoke session.

8-bit, Sprinkler, Pots, Banana Seat, Woody, Midget4Life, MadDog 2020, Smalls, Money Pit and the Warden Breach o the Q
Warm Up: Mosey around the parking lot and then 22 counts reps of SSH, Imperial Walkers/Hillbillies, Windmills, and Good Mornings

The Workout:  8 stations of fun with a partner, partner one is on the apparatus, partner 2 was alternating between Merkins and LBC’s ( 2mins of work with 15 secs rest between sets)

Station 1- The devil keg, Full clean and press

Station 2- Pain Stick- Between the legs Rut Rohs

Station 3- Med Ball Squat and Toss

Station 4- Weight Plate- straight arm lat raise

Station 5- Fire hose- Squats

Station 6- Hurdle- up and over jumps

Station 7- Battle rope- Double arm waves

Station 8-Proud panda jump rope

Mary: 5 mins of ab meltdown- 22 count reps of Lo-slow flutter, Homer to Marge, heel taps and Pickle Pounders

Closed in Prayer:

Sprinting uphill to freedom

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FNGs: None
Warm Up: Short Mosey to bottom of parking lot. Hamstring Stretch, Windmills, Good mornings, Quad Stretch, Downward Dog, Calf Stretch. Grabbed coupons to mosey down to bottom of old 18th hole.
The Workout: 3 cones were placed at a long, medium and short distance from bottom of hill. 15lbs, 25lbs, 40lbs DB placed at the cones. The workout was full sprint up the hills to the various distances. Short Cone roughly 25yds. 5 reps, Medium Cone 50 yrds, 3 reps, Long Cone 75 yrds 2 reps. After each sprint the PAX needed to do an upper body exercise of choice at 10-15 reps. The cycle was OYO.
Mary: Butterfly Crunch, Half Dead Cockroach, Oblique Crunch with a 10 count hold at top. All exercise I/C of 15.
Announcements: CARPEX swap,
T-Claps (Recognition): Deadbolt B-Day.
Prayer: Men that need to share all plights in life as not sharing affects all aspects of life. Sprinkler friend dealing with wife and had come through bad divorce.  Rest unspoken