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Not many fan favorites

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YHC preblasted some track and field type activities this morning at TBD. To much disappointment there was no javelin.

FNGs: None this morning
Warm Up: Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal claps, Overhead claps, Moroccan Night clubs, and some modified SSH where you only brought the arms half-way down
The Workout: The original plan was for a merkin mile but was modified to merkin 1/2 mile or slightly more than 1 loop around the soccer complex. Finished at the pavillion. In the ampitheater. did some sets of preacher chairs, balls to the wall, and single leg box jumps (modification was a step-up). Mosey to the rock pile for Jack Webb-Shot Put-Bear Crawls. 1 merkin/3 over head press with the rock about 16lbs (weight of a shot put). After the overhead press Pax would shot put the rock then bear crawl to it. Continued all the way to 10 merkins/30 overhead press. Mosey back to the pavillion. The hardest race is the 800m. So we did about a 600m run at our best pace. Made the U at the soccer field then picked up the 6. In the grass area by the tennis court Pax did burpee triple jump. You can figure this out on your own.
Mary: Some abs and some Skidmark typical plank holds.
Announcements: May Challenge
T-Claps (Recognition): Tetanus birthday today
Prayer: ShamWow hopefully on the mend, Family of little girl in Garner killed by Dog, Strategry’s daughter trying to get into NC State

How many Monkey Humpers?

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FNGs:none
Warm Up:SSHx20
The Workout:Round 1 at Goodwill: Dora with suicides – 100 Merkins, 200 Star Jumps, 300 Monkey Humpers IC.  Round 2 on the hill: 3 sets of crunches with partners doing bear crawl up, crawl bear down, backward crab walk up, forward crab walk down, bull frog up and down hill.  Round 3 in the court: shoulder tapsx20IC with partner doing preachers chair, mountain climbersx20IC with partner doing BTTW.

Mary: Ab blast
Announcements:none
T-Claps (Recognition):Halfway House – great to see you out!
Prayer: Wallaby’s wife, Sham-Wow, Brexit surgery, 16Bit recovery

The tale of 2 AOs

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FNGs: None 

4 HIMs posted to GP on a dry cool morning.  YHC brought the music box and joined Shredder at the entrance to Jones to cheer on the Classic runners assuming anyone posting would see us (not the case).  16-bit and Tetanus snuck past us and started the workout led by 16-bit.   Luckily I decided to get some rock work in anyway and ran into these two mid-workout.   

Warm Up: Who needs a warm up? (well turns out I did – hamstrings burning)

The Workout

16-bit and Tetanus started without us and sounded like a good bit of rock work and crabwalks.

All together Circle of Rock: Mosey to the Rock Pile pick a rock.

3 sets of 15x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows and Wonder Bras,

2 sets of 15X3  Rock Spanks (with and without consent), Mountain Climbers,  Rock Press, LBCs, American Hammers

1 set of 10x3ct Rockies, Box Cutters, Freddie Mercuries

COT

Announcements:  Sleep in Heavenly Peace postponed to June 12th,  New F3 Challenge starting up soon $10 entry fee.

Prayer Requests: For our country and our leadership, Bernie’s family with mother in-law passing recently. Forceps job situation to improve or change.

BB Continued

Wall of Pain: Shredder and Forceps cont.

3 sets of 10x3ct BTW with a failed attempt at Australian Ass Smackers.

My apologies for failing to realize the race was going to complicate the parking situation this morning.

T-Claps for all those who ran in the Classic – solid F3 showing: John Deer, Dusty, Norm, Abe, Dauber, Breach, Aquaman,

66% Shirted at the mini Murph

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FNGs:  Welcome Strat-eee-gery

Warm Up: Good Mornings, Windmills, SSH, Goofballs, Frankensteins, Squats

The Workout:  Murph.  Well… whatever we can squeeze into a 45 min workout.

Started with the traditional 1 mile run by completing the figure 8 around Womble.

Paired off into accountability partners.  YHC cut the normal count of 100 pull-ups, 200 merkins, and 300 squats in half.  Each PAX aimed to complete half of the normal Murph.  The count was done OYO with YHC supplying headlocks and mumblechatter throughout.

I regailed the PAX with a memory of one of my first Cletus workouts where a Murph was declared as the workout.  It was intimidating and so hard back then.  This wasnt easy today but it was certainly easier than it was on one of my first workouts.  Keep coming back, get stronger, beat yesterday, <enter your cliche inspirational message here>

Did you know that YHC is now the site Q at Disney?  Do you have a birthday, anniversary, or other memorable event to celebrate?  Celebrate it at Disney!

Reserve your spot on the Disney Q-Sheet today before its too late!!!

https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

Once PAX completed their reps – we mozy’d around the soccer field and back around to the playground.  The TBD tribe then mozy’d back to the main lot for Mary.

Mary:  Homer to Marge, Pickle Pounders, (these brought cheers from the non-F3 onlookers in the lot), Good Mornings

Announcements:  Welcome Plunger (PAX relocating from Charlotte) – dropped some intel about an F3 campout coming this summer.  I cant find the link on Slack but keep an eye out for this HIM.  Good dude moving into town very soon.

T-Claps (Recognition):

Prayer:  Prayers for the country, Stra-tee-gery sought prayers for his 2.0s looking for college placement

Coupons at Cletus

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FNGs: None
Warm Up: Frankensteins X10, Hillbillies X10, Imperial Walkers X10……mosey to the east side parking lot to finish the warm up with SFAC X10, Good Mornings X10

The Workout: Mosey to the amphitheater for an upper body warm up. Split into 2 groups and one group does an exercise while the other group does Balls to the Wall.

Merkins X20

Dips X20

Wide-grip Merkins X20

Dips X20

Mosey to the pavilion for stations.

Station 1: Block Walk….with hands lowered to each side and a cinder block in each hand, walk up the sidewalk and back (~30 yards) in a static shoulder shrug position (this station dictates when the stations rotate)

Station 2: Curls for the girlz (your choice between 20 and 25lb dumb bells) AMRAP until Station 1 returns

Station 3: Tricep extensions with a cinder block AMRAP until Station 1 returns

Station 4:  Lay back on balance ball and perform dumb bell flies AMRAP (15lb dumb bell provided)

Station 5: Curls for the girlz using a cinder block

Once everyone cycled through the stations, indian run around the soccer fields and rinse/repeat

After 2 rounds, it was time to go find Mary.

Mary: Plank position while all PAX gave a 10 count, box cutters X15, LBC’s X 30, Homer to Marge X 20

Announcements: April 24th Sleep in Heavenly Peace….building beds for children  coming out of homelessness

Prayer: Florence/FloJoe and his M with their career paths as his M is potentially moving into a full time role

7’s and 4 Corners and Bears, Oh My

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FNGs: None

Warm Up:
Warm up lap around gas station then circled up for Good mornings, Windmills, SSH, Sir Fazio Arm circles, Hillbillies, Imperial Walkers.

The Workout:

Mosey to bottom of Cobra Sunrise segment for 7’s.  Peter Parkers at bottom, Star jumps at top.  After a couple of rounds, YHC call an audible and moved the 7s toward Dunkin as that hill was much longer than expected.

Next a mosey over to Goodwill lot for some 4 corners.

Round 1:
Lunge walk w/ kickback on the long sides of the lot and plank shuffle on short sides.
Corner 1 – 20 SSH
Corner 2 – 20 monkey humpers
Corner 3 – 20 shoulder taps
Corner 4 – 20 mtn climbers

Round 2: Same thing with mosey between corners.

PAX then picked out their favorite parking lot for some build-a-bears. PAX did one burpee with a plank jack before the merkin. Then bear crawl around the parking spot. That makes one bear. We built 5 or 6 bears before it was time to get back to the flag for Mary.

Mary:
Alphabet Abs: PAX laid on 6 and spelled A-Z with feet together.
Homer to marge, American hammers, LBCs, boat canoes.

Workout ended at 0615.

Announcements:
Sign up for Sleep in Heavenly Peace build day on 4/24.

T-Claps (Recognition): Nice work by PAX to suffer through my first Q in way too long.

Prayer:
Pikachu’s M, Cupids sister. YHC took us out.

There’s only one way to the top if you wanna rock and roll….

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FNGs: ZERO
Warm Up: Mumble chatter walk down to the shelter – SSH x25, Frankenstein IC x15, Daisy Picker Slow IC x10, Sir Fazio 30 sec f/b, OHC IC x15, Seal Clap IC x15, Michael Phelps
The Workout:

YHC rolled into TBD following a late pre-blast (with a nod to our 1stF Q Fanny Pack for reminding the Q he was Q…) to get the mind straight and determine what was to be determined this morning. Spicy rolls up followed by Tetanus. Tetanus and YHC are both nursing injuries so we are in good company for a zero point zero and I know Pumpkin Spice loves these so I kind of expected to see him roll in. What transpired was just that.  I brought some classic rock tunes along – inspired by my last trip here Q’d by Yogurt.

Plank-o-rama to start. 2 x 2 x 1- each exercise 30 seconds in duration, recover w/ Foxhole Merkins AMRAP for 30 seconds in between each set.

1 – Catalina Wine Makers, Shoulder Taps

2 – Nipplers, Chill Cut

3- Plank Hold

Repeato going back up Nipplers, Chill Cut, CWM, ST and FH Merkins in between each set

Mosey to the rock pile for a coupon. John Cusack back to the Shelter – Same pattern as above w/ Standard Merkins on rocks for 30 seconds AMRAP alternating from left arm on rocks to right (10 rep average each side)

1- Curls for the Girlz, Overhead Press

2- Ground Pounders, John Cusack

3 – Upright Rows

Repeato going back up


Mary: 15-20 reps each – Box Cutters, Low Slow Flutter, 6-inch hold (30 seconds), LBC, Homer to Marge (l/r), WWI, WWII, Freddy Mercury, Pickle Pounders
Announcements: Heavenly Peace donations and work signup, LAR next weekend
T-Claps (Recognition):
Prayer: YHC took us out

All the highlights

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YHC’s 2nd TBD Q of the year. Tetanus was kind enough to award me a sweet Staff / SYITG shirt after this one. Very snazzy!

FNGs:

None today
Warm Up:

Mosey to the end parking lot

SSH x20 IC

Daisy picker x10 IC

Good morning x10 IC

Sir Fazio x10 IC forward/backward
The Workout:

Mosey to the playground

4 corners on the soccer field loop – 5x pull ups each time past the playground, 5x merkins, 10x carolina dry docks, 15x squats, 20x freddy mercury IC at the respective corners. After 2 laps we mosied to the amphitheater

Partner up – alternate between dips and balls to the wall – dips IC as timer, 30x, 20x, and 10x

Mosey to the middle parking lot and grab a rock. Bearly curling down, crab soccer back

Mosey across the street to the pit for the big hill. 7s on the hill with derkins on the fence (top rung!) and monkey humpers at the bottom
Mary:

Mosey to the tennis courts

LBCs x20 IC

Pickle Pounders x10 IC

Sadly we were out of time
Announcements:

Long ass run on the ATT

T-Claps (Recognition):

Cancun – dude is killing it!
Prayer:

YHC’s M

It came with a free shirt

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1st Q of the free shirt challenge.
EC: Mookie for 2 miles, Skidmark for 3.

FNGs: None
Warm Up: Some imperial walkers, hillbillies, arm circles, SSH
The Workout: Mosey to the rock pile to select a rock. Leave the rock at the rock pile and mosey to the playset for 5-10 good pullups. Mosey back to the shelter and partner up. Partner 1 will run to the rock pile and do set 1 of Jack Webbs (1 merkin, 3 Shoulder press with rock). While Partner 1 is running and Jack Webbing Partner 2 is doing a glute exercise. Then switch. Worked all the way to 10 merkins-30 Shoulder press. Glute exercises performed: Single leg deadlift, Reverse lunge, Split squat, Homer to marge, regular squat, stepups.
Mosey back to the playset for two rounds of pullups.
Mary: 6 minutes of plank hold with various exercises. We reviewed the 5 core principals and the F3 mission while in plank.
Announcements: Long Ass Run March 27
T-Claps (Recognition):
Prayer: Friend of Roger Roger, YHC took us out.

33.33% of Shirt Earned / 100% Shirted (and then some)

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YHC was an easy mark, taken in, fell hook line and sinker, drank the Kool-Aid, took the bait, etc, etc.  I signed up for 3 Qs at TBD for 2021…

But hey…  as mentioned in the pre-blast.  There seems to be some sentiment that YHC needs to wear more shirts.  So why not!?  TBD could use a shot in the arm, something to make TBD > R4TJ, if even just for one gloomy morning.

Contrary to the pre-blast I was 100% shirted.  It was cold this morning, there was wind, and Snap immediately requested that he be kept warm throughout the workout.  LET’S ROLL!!!

EC:  YHC

FNGs:  Afraid of the skin I suppose

Warm Up:

  • Mozy to the opposite lot
  • 20x SSH
  • 10x Daisy Pickers
  • Mozy back to main lot
  • 20x Goofballs
  • 10x Windmills
  • Mozy to outdoor stage

The Workout:

Broke out into team 1 and team 2 – Shoulder taps B2W and Overhead Claps with People’s Chair were in play at YHCs discresion – Went through this for 3 rounds

  • 1 – Box Jumps (20)
    2 – Balls 2 Wall (shoulder taps)
  • 1 – Dips (20)
    2 – People’s Chair (Overhead Claps)
  • 1 – Earkins (20)
    2 – Balls 2 Wall

Mozy to the rock pile – 3 rounds of squats and Quiver Crushers + 1 Bondo Special

  • 20x squats with Rocks
  • 20x Quiver Crushers (WW2 with an overhead press in the middle)
  • Bondo Special – 20x Curls for the Girls

Return the rocks, return for Mary (we went the long way because YHC was cold and needed to warm up)

Mary:

  • Box Cutters
  • Flutter Kicks
  • Homer to Marge
  • Good Mornings

Announcements:

  • TED Talks avaialble online – watch them and bring the conversation to your Shield Lock, your COT, your 2nd F, where ever you can.
  • Shield Lock – A Challenge will come in the summer but in the meantime, get educated on what a Shield Lock is.  Talk to some PAX that have been around for a while and ask some questions.  There is material online but the experience of your brothers will help you understand it better and get their take on what its all about.   Expect a TED talk at some point on this topic as well.
  • 2nd F at Panera

T-Claps (Recognition):

  • Continued praise to Shredder and Tetanus for their work on the TED Talks – go watch em
  • Fanny Pack and Tetanus for their innovative shirt enablement program

Prayer:

  • Quiver’s daughter headed back to in=person, prayers for all students and teachers
  • Bondo’s freind going in to remove a brain tumor today

 

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