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Not sure why we’re running at a Boot Camp.

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As the PAX got out of their cars I informed them that they weren’t going to need gloves for this workout.  Bit of mumble chatter related to having to only run.  Moby was ready to get back in Bluehens car.   I plan to try to grab one Q a week and work on running for the HSHM.  Today’s workout would be track focused and negative splits.

FNGs: None

EC: Pikachu, The Natural

Warm Up: SSH, Hillbillies, Good Mornings, Windmills

The Workout: Jog down to the track.  Partner up, like speed.   Go in opposite directions when you meet x25 Core Exercises in cadence.  Every lap speed up.

Mary: 5 burpees for chatter, Hillbillies, Imperial Walkers, Plank Hold x10 count per Pax while stretch calves, runners pose, pigeon

Announcements: See Slack

T-Claps (Recognition):   Dumbo’s shooting star

Prayer:  Bernie and his family

9/30/19 Downtown Train

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8HIMs at Downtown Train this morning

FNGs: None  

Warm Up:  10 Good Mornings, 10 Willy Mays Haze, 10 Daisy Pickers, 20 SSH, 20 Arm Circles, 10 Imperial Walkers

The Workout:

Each Pax lined up on a parking line for 11’s: Merkins then bear crawl to end of parking line for American Hammers then crawl bear back.  Squat hold until everyone finished

Mosey around the block and then to the rock pile

3 sets 20ct Curls, Triceps Press, Bus Drivers and Ground Pounders

In between each set we did sets of 10 varied exercises: LBCs, Windshield Wipers, Presses, Pickle Pounders, Homer to Marge (5 standard, 5 left leg raised, 5 right leg raised), Rockies, Plank Jacks, Lunges, Goofballs, SSH,  and 30 ct Chilcutt planks.

Return rocks and mosey around the block

10 Wide stance Merkins, 20 ct Supermans, 10 WWIIs, 4 Absolutions (brutal) 

Mary: Each PAX took turns choosing a 10 ct exercise.  Mountain Climbers, Shoulder Tap Planks, Cockroach, Low Slow Flutters, Box Cutters, LBCs, Hill Billies, Crab claps (which I quickly learned I cannot do)

Finished up with 10 OYO Burpies

Announcements: F3 Picnic Oct 12th – Use the sign up sheet

Prayer Requests: Prayers for Forceps’ boys dealing with separation

YHC took us out.   Thank you for letting me lead.

Setting Expectations – Isn’t 25 enough?

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11 PAX for what turned into serious arm work. Long 10 counts between reps, unless 187 was counting. Only hours before, I wasn’t tired, so stayed up past midnight listening to Kenny Chesney on Spotify. Considered staying up until my 4:20 am alarm time, but finally fell out around 12:30 am after settling on the workout. Was thinking about partner carries, because I had threatened to carry UTI around Cletus as an incentive for him and Breathtaker to post at Cletus. Glad that didn’t work out!

EC: 187, Yogurt

FNGs: None
Warm Up: We jumped in immediately with SSH x50. Once past 25 SSH, PAX always wonder when I will stop. Let’s just say it has to do with my 50+ #years experience. Next, bat wings 3x (10 forward, 10 backward, 20 seal claps, 20 overhead claps). Always kept arms out. PAX took turns with 10 counts between, some fast some slow. This was a challenging exercise, especially with 3x rinse and repeat. Monkey humpers 15x to start the legs.
The Workout: Mosey to wooden fencing. Derkins and squats 4x: Started with Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20. Worked on squat form by holding arms out straight, eyes on fingertips, full squat with chin up and chest out. Cha-Ching liked this one. I kept him guessing on how high we were counting. Isn’t 15 enough? Maybe, maybe not. To further set expectations, I told him the workout ended at 8 am.

Mosey to the “back stretch” behind Hunt Center. Time for the partner carry. I was odd man out, so did lunge walk initially. 187 graciously gave me his spot. PAX partner carried down and back. But, did one burpee upon switching and added another burpee for every switch. We did at least three or four up-and-backs. No one opted for the wheelbarrow modification. Dodged a Hunt Center employee dumping a large potted plant that got hit by a ping-pong ball.

Mosey to dirt parking lot near horseshoe pits. Circle up for Jack Webbs: 1 Merkin/3 overhead presses to 10 Merkins/30 overhead presses. Everyone was pleased to do more arm work!

Mary: Plank, pickle pounders, chill cut, Catalina wine things, Ranger Merkins, LBCs (with feet above knees), Freddie Mercury, probably more, have a nice day!
Announcements: Check Slack. F3 SW picnic Oct 12
T-Claps (Recognition): Oboe for HC’ing to two Cletus posts; UTI for creatively funding Breathtaker for the week >$700; Breach for signing up for Breathtaker for a SIXTH time this year.
Prayer: Bernie and wife, FedEx wife knee surgery; Pilgrim recovery

 

Where’s LED? I mean Cupid? Ah hell. I got this Q

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PAX of 9 (+ 2 runners who joined us for COT) at Paradise City waited on our Q to show up. Expectations were @LED would be leading us.  Apparetnly there was a communication mix-up and @Cupid was actually supposed to run PC.   Regardless neither of them showed up so YHC took it upon himself to lead his favorite AO.  The PAX knew there would be running involved and they weren’t disappointed as we logged 3 miles doing the Nickel challenge.  Snap won with 6 repetitions.  Lucky tacked on 5.

FNGs: None

Warm Up: Jog around the soccer fields.  SSH, Good Mornings, Windmills

The Workout: Nickels:  5 burpees at bottom of the ramp.  Run to corner near tennis courts.   x5 deconstructed merkins (5 wide, 5 normal, 5 close).  Run back to ramp. Rinse and repeat as many times as you can.

Mary: 5 Burpees for Seabreeze being tardy.   Some Core and Stretching work

Announcements: See Slack

T-Claps (Recognition): N/A

Prayer: Dumbo took us out

A Very “Respect”able work out

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FNGs: None
Warm Up: Short jog to big lot.  SSHx20, FACx10f,10b, Sealclapsx10, overhead clapsx10, MountCx10, DaisyPx10, GMx10
The Workout:Start in pavillion with step ups each leg x10, Urkinx10, Derkinsx10, dipsx10.  Then a quick lap around the soccer field(indian style) of course. Back to pavilion for another set of what listed above.  Then a trip over to the stairs behind Hunt Center for bunny hops up the steps, with plank hold at the top. Back to the bottom for another set up bunny hops with 5 merkins at each landing.  Plank hold then around for a bear crawl up the steps with 5 merkins at each landing.  Job back to pavilion for another set of step ups, urk, derk, dips.  Mosey to rock pile and select medium to large rock.  Slide Rule decided to get a rock the size of Snap.  Straight leg deadlifts x20, GPoundx20, Squatsx20, Curlsx20.  We still had time for another round and went with BusDrivex20, WonderBrasx20, Squatsx20 and then bearcrawl pushing rock to the end.
Mary: not much time for Mary so we did LBC’sx10, H2Mx10 and American Hammerx10
Announcements:
T-Claps (Recognition):We had 8 total Pax and 4 of them were 50+(which included me for my first Q as a 50 year old)
Prayer: Shredder family, Noah Arks M, many unspoken

Katniss Most Improved

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For the first fitness test we had 25 Pax.  This one 9 Pax.  2 pax for the first time.  Nice job setting the benchmark Yogurt and Master Shake.  Surprisingly most pax took a small step backwards.  The summer test, must have been a nice cool day.

Lipstick was there for EC, which he was out running so was he really there?  Then he showed up at CoT.  The main is training for a Full Marathon.  Great job getting out there and running.  I know I wouldn’t want to be doing all that running.  I wish Lipstick the best of luck training and running his first full.  I imagine there to be many more in his future.

Yoga EC:Dawgpound Dumbo
EC: Lipstick, UTI
RAMP EC: Yogurt, Katniss, Cowboy, Wiggly, Dawgpound
FNGs:  None
Warm Up:
Circled up for the Following:

Fazio Arm Circles off course forwards and backwards
Good Mornings
Frankenstiens
Hillbillies, but I fooled everyone by doing Imperial Walkers.
Imperial Walkers

Boy I should do this thing the day of. I’m having troubling remembering this stuff. 🙂

The Workout:

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.

Mary:

We where too busy adding up scores for Mary. Maybe next time.

Announcements:

Picnic October 12th

T-Claps (Recognition):

Congratulations to all who did the Paradise City Fitness Test. Awesome job Katniss improving the most.

Prayer:

Shredder
All Pax with injuries

3 Years & 1 Onesie

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Solid crowd for YHC’s 3 year anniversary – clearly my warnings of no funny business did nothing to deter anyone from showing up.
After some speedy EC with Yogurt YHC donned the infamouse Pikachu onesie to make things really interesting. 0530 was here with no FNGs and we were off (our FNG showed up ~5 minutes into the workout).

EC: Pikachu, Yogurt, Skidmark, Dahmer, Aquaman, Redenbacher

FNGs: Sea Breeze

Warm Up:

Mosey to small tennis court and circle up

3x Burpees OYO
5x Burpees OYO since M4Life’s car clock needs to be fixed
SSH x 53 IC
Breakdancer x10 IC
Good Morning x10 IC
The Workout:

Stay on the tennis courts, partnering up (size matters, speed kinda matters)
Start at fence along long side of court, partner 1 does 10 partner carry fence squats, then wheel barrels the short way across the courts
Partner 2 repeats on the other side
Repeat counting down to 1 dropping by 3 each time. Can’t just do 1 so do 10 on the set of 1.

Mosey across street down hill to the well lit big hill in back
Partner 1 bear crawls to the top, does 10 derkins, crawl bears back down
Partner 2 does crab cakes until they’re back and then switch
Repeat with derkins going down 3 each time (7, 4, 10)

Mosey back across road all the way to pull up bars
Partner 1 does 10 pull ups
Partner 2 holds squat hold or helps partner if need be
Repeat with pull ups going down by 3 to 1….10 if pax can handle all that

Mosey back to tennis courts (big one this time) and line up along side line near fence.
Burpee broad jump across both courts to the other fence. Circle up for mary.
Mary:

LBC x20 IC
Plank hold for 3 minutes of fun:
1 minute of left hand up, left leg up, x10 crunches
1 minute of right hand up, right leg up, x10 crunches
1 minute of chill cut, pickle pounders, big boy pickle pounders
Announcements:

Great overview of Travis Manion Foundation by Breach and Lt. Dan.

New coffee spot for Fridays – Harvest Moon near Bass Lake Draft House/Lowe’s Food

T-Claps (Recognition):

Crab Legs for an inspirational summer
Prayer:

Crab Legs

Noah’s Ark & Michelle

Those impacted by 9/11

 

 

Always an honor and a priviledge men – thanks for making the last 3 years great. Can’t wait to see what the next 3 hold in store!

Mind the Elbows

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FNGs: none
Warm Up: SSH x 15, Daisy pickers x 10, Imperial Walkers x 10, Hill Billies x 10, Fozio Arm Circles x 10/10
The Workout: Started out with a little mosey over to some picnic tables in front of the school. There, we gathered for urkins, durkins and dips, 10 each. Next was a light jog (being mindful of post-BRR/stair climb people) around the drop off lane and back to the picnic tables for round two. Rinse and repeat for a total of 5 sets.

Next, we went over to the loading dock where we split into groups of two. One group held balls to the wall while the other did LBCs. 15 count the first set but YHC decided that wasn’t long enough so we increased it to 20 for the remaining four sets.

Mosey over to the back parking lot. There, we did 15 catalina wine mixers. Jog over to the other end for 15 WWIIs. Rinse and repeat. On the second go round, Snap had the brilliant idea to move the wine mixers to the side walk as the parking lot was tearing up our elbows. Tiger Blood earned its namesake, at least in YHC’s case. On the fifth and final round, YHC dropped the count to 10. Mosey back to main parking lot for Mary.
Mary: Merkins x 20, Plank x 10 count, Pike Merkins x 10, Pickle Pounders x 10, Homer to Marge x 10, LBCs x 10, American Hammer x 10, right-over-left/left-over-right stretch. Have a good day!
Announcements: Run with the Police 5K/10K/5K Ruck on Sept 28th – F3 gets 20% discount (see Slack for details).
T-Claps (Recognition): Everyone that was able to make it out to the stair climb yesterday. Over 250 PAX strong!
Prayer: prayed for any unspoken

We only ran…twice.

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Had 10 STRONG at Downtown Train this morning. Maybe a slight bit of false advertising on the running, but really, we only ran twice. Didn’t expect to see an BRR guys this morning, understandably so and was super impressed to see Pablo roll in from EC. And not only Pablo, but M4L showed just before start time. Well done men!

FNGs: None

EC: Pablo

Warm Up: Took a field trip to womble. Circled up on the tennis court for the following exercises:

5 Burpees OYO; Daisy Pickers, Windmills, and SSH.

The Workout:

Moseyed to picnic shelter for the first part of the workout. Conducted 4 rounds of the following exercises, decreasing reps each round.

Step-ups x 20 x 15 x 10 x 5 (each leg)

Dips x 20 x 15 x 10 x 5 (in cadence)

Irkins x 20 x 15 x 10 x 5

Moseyed over to rock pile for rock and the 4 rounds of the following exercises.

Curls for girls x 20 x 20 x 20 x 15 (in cadence)

Overhead press x 20 x 20 x 20 x 15 (in cadence)

Tricep extensions x 20 x 20 x 20 x 15 (in cadence)

Bus driver/Overhead holds (20, 15, 10, 5 second intervals)

Back to DT homebase for…

Mary: 20 LBCs (in cadence), 20 freddie mercury’s (in cadence)

Announcements: 9/11 stair climb, convergence picnic, BRR review

T-Claps (Recognition): Pablo and M4L. Way to get out there this morning men.

Prayer: Thanks for safe return of BRR runners, injured PAX

40’s?

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YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.

FNGs: None

EC: Yogurt, Fonzie, LED

Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO

The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.

Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.

Mary: Mosey back to tennis courts for mary.

5 burpees OYO

LBCs x 20 in cadence

Dying cockroaches x 20 in cadence

10 burpees OYO

Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken