Tag Archive for: Yogurt

Go to the hill and make it suck

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FNGs: Angel & Pyle
Warm Up:

Tennis courts, SSH, Imperial Squat Walkers, Fazio+Overhead+Seal Claps

Merkins

Blue Devil’s x10 🙂
The Workout:

Go to the hill, make it suck.

There were irkins, derkins, dips.  We went up, we went down.  Once we went up backwards via crawl bear (this was, in fact, not a great idea.  Props to Yogurt for solo completing that one).  We did WWII, star jumps.

One time, we went across the field via broad jump burpee, came back via bear crawl.

Did a round of Jack Webb’s for fun.

After that, the FNG and rest of the pax were revisiting the wisdom of showing up.

 

So we went to the pavilion and did a Banana Seat throwback…. Bear crawl parade on the picnic benches.  Hands on the ground, feet on the benches, go the length.

Bttw, because I love you Lucky.

 

Quick trip to the playground for 3 rounds of pullups, WWII, merkins.

 

Head to shelter for Emeril’s cool down yoga.
Mary: yoga with Ivan
Announcements:

Need more help with 3rdF this month.  We were asked to man a golf tournament+silent auction.  Still need 3-5 #HIM to step up and fulfill our commitment.  See Slide Rule, Wiggly, or Slack for details.
T-Claps (Recognition):

Pigpen took taker for next week.  Props to Yogurt for making it up that hill!
Prayer:

Warbucks pregnant wife fell and passed out yesterday.  Scary, but seems everyone is ok.  Crab Legs, Shredder.

Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

Ultimate at Mutiny

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Sorry for the late backblast, forgot on Monday and Tuesday was swamped.

EC: Cupid, Fonzie, LED, Pikachu

FNGs: Jeter
Warm Up: 15 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 each Sir Fozie arm circles F+R, Michael Phelps
The Workout: Ultimate Frisbee! For every drop or goal, PAX completed an exercise.
Mary: No time for Mary today.
Announcements: Check Slack and Facebook. 1776 workout. Consider donating to the 3rd F charity of the month, Meg’s Smile. Donations per FNG post in July. Details on Slack.
Prayer: H1N1’s pastor had a 2 month old pass away. PAX travelling. Shredder, Crablegs, all other PAX on IR.

Sprints: Cupid, H1N1, Noah’s Ark, Breach, Black Knight, 8-bit, Sugar, Spenda, Yogurt, Pikachu, Yosemite

I’m pretty sure I am missing someone for sprints…please let me know and I can add them.

Everyday I’m Shuffling

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9 Pax at varying start times got their 5 mile run this morning.

EC: Just Redenbacher

FNGs: None
Warm Up: Everyone grab some red truck. Did some side to side leg swings and did some front to back leg swings. Some gluteus maximus/minimus stretches and we were off with a reminder to get the 6.
The Workout: The little dipper
Mary: She’s never here. I think the smell keeps her away.
Announcements: 4th of July convergence
T-Claps (Recognition):
Prayer: Tom – 187’s neighbor passed away. Crablegs, his traveling. All those traveling and celebrating this week and weekend. Thankful for our freedoms. Remember how small the F3 community really is. Good support from F3 Pittsburgh and the hospitality they showed Crablegs, spending time not only with him but also his family.

Is “Mini EC” the new thing?

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It’s been a few good months since launching Downtown Train. To date, the biggest (and only) disappointment has been watching the construction of the parking deck.  I was really excited about the idea of a true multi-level parking ramp right in our very own downtown, having posted a few times in Hendersonville at a great parking ramp spot.  Sadly enough, it is now clear our deck will have no ramp, no multi-level with slope.  Oh well, at least it will provide some walls and some coverage if we need to seek shelter in the rain and cold.

I don’t think any of us know what to expect when we start a new AO (and there have been plenty in South Wake recently) but for me this has been a great experience.  Each week we have had a strong group always ready to put in the work, and also patient about exploring the opportunities in the downtown area.  Today was no different as we had a strong group of 9.  I have been taking requests lately and recognizing the interest in a workout that is not quite as run-centric as others.  We have had some guys coming back from nagging injuries, become a popular spot for breathtaker, and hosted many a #HIM who has pushed themselves on runs Fri/Sat/Sun.  Although the constant temptation of both Library Hill and Cemetary Hill constantly linger on the near outskirts of the starting lot, I am all about offering up an early week alternative that fits well with the PAX.

I will say, the EC streak is alive and well.  If you recall my tenure as Disney site Q, I was proud of the fact the EC streak extended in perpituity through my transition both on and off of that role.  There is a disclaimer for Downtown Train.  In the early days, Coal Ash and I were holding down the fort with dark, cold runs down to 55 and back.  There were several days I held down the streak on a lonely loop down to Womble and back.  Now, we have Brexit and sometimes Bernie getting the EC on the run from home.  This morning, and last week as well, due to some delays getting out of the joh…I mean, house, YHC was running late.  The good thing is, there were a few other late for EC but way early for the main event, so YHC, Redenbacher, 3rd Cousin, Abe and I headed out for a nice 1 mile jog.  A little EC is better than no EC at all, and full credit to Redenbacher for coining the phrase “mini EC”.

FNGs: Not on this Monday
Warm Up: Jog around the big block but stop short and circle up in the church lot for a basic run through of w/u exercise with some stretches as well.
The Workout: On the jog up to HS Road we found a spot on the wall of the shut down drug store and we dug in for 5 sets that went as followed:  all 10 count or ICx10, no breaks – BTTW, People’s Chair, Plank Hold, Merkins, Plank Hold, Shoulder Taps, Plank Hold, Mt. Climber, Plank Hold, Squats.  4th and 5th sets we dropped the plank holds but upped the count to 15.  Finished with a bonus BTTW 20 count..  On the jog back to start we did 3 full sets of a shoulder burn as follows and all to 10 count or ICx10 – hold arms out, fazio arms front and reverse, hold arms out, seal clap, hold arms out, overhead clap, hold arms out for a final 10 count.  After 2nd set I asked that everyone think of someone who they know is taking on a bigger challenge in their life – clearly more challenging than pushing through a burn out set.  With this focus in mind, everyone stepped up and pushed through the final set.
Mary: Round of plank-o-rama
Announcements: Need a Q for DT next week, 1776 convergence workout
T-Claps (Recognition): Great to see Deadbolt out there this morning as I had not posted with him in a couple weeks, Mookie for breathtaker (doing the workout but also supporting the cause), and I want to say Redenbacher has been killing it, he shows up, puts in the work and brings a great presence every time
Prayer: Friend of 3rd Cousin, I believe her name is Marilyn, diagnosed with and now battling cancer.  Deadbolt took us out.

Milli Vanilli’s Greatest Hits

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Warm Up

Warm up consisted of good mornings, 36 SSH for 36 months of F3 for me, daisy pickers, imperial walkers, hill billy’s, merkins and Michael Phelps

 

The Workout – My Greatest (aka: favorite exercises)

  • John Cusack with rocks to the abyss
  • Circle up for curls for the girls than wheel barrel up the stairs, Spiderman down the ramp and run back to the abyss to repeat with other partner
  • Back to rock circle for ruh rohs than sprint up grass hill for type writers followed by returning to the abyss
  • Triceps extensions with the rocks and John Cusack back to parking lot for some barely curling
  • Circle up for some Jack Webs with rocks
  • Return the rocks and run to the tennis courts for Mary

Mary

Freddy Murcury’s

Low, slow flutter

WWII

Homer to Marg

Have a nice day

 

Announcements

Refer to Slack and July 4th convergence at 6:30 am at Womble

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement and continued prayers for Crab Legs

Better late than never

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FNGs: Rousey
Warm Up: Jog to large parking lot for SSH x 15, Goodmorn x 10, Cott Pic x 10, Sumo Sq x 10, Merk x 10, Mt Climb x 10.  Mosey to outdoor stage
The Workout: Against Lucky Charms directive, we did Jump Squats x 10 and Balls 10 count in cadence.  This was done 3 times.  We then did an Indiana Run around the soccer field with last guy doing 3 Merkins and then running to the front.  Stopped at the picnic pavilion for 3 sets of Urkins x 10, Durkins x 10, Dips x 10 and one leg lifts x 10 each leg.  Mosey to big parking lot and gather a rock for a favorite of mine called 4 corners.  1st corner, 20 x gound pounders, Lunge walk to next corner.  20 x curls, Bear crawl to next corner.  20 x triceps, lunge walk to next.  20 x straight leg dead lift, crawl bear to next while pushing rock.  20 x shoulder press, lunge walk to next.  20 x squats and bear crawl back to start while pushing rock.
Mary:  10 x LBC, 10 x Freddy Mer, 10 x Pickle Pound, 10 x Wide Merkin, 10 x Bulldogs (Da Business specialty)
Announcements:  None because Slide Rule did Crazy Ivan(HaHa)
T-Claps (Recognition):
Prayer:All unspoken.

Great to lead this group and my apologies for taking so long to get this BB posted.

Kryptonite Southwake/Carpex Convergence

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EC: 187, Emeril, Axe, Pablo, Pikachu, Skidmark, Lipstick, Largemouth, Wonderbread, Squatter, Shanteclair, Sub

Warm Up: Pax took a moment of silence for Warchild, followed by Pledge of Allegiance. Mosey around Symphony Lake to open area by tents. SSH x50, Good Mornings x10, Sir FAC x20
The Workout: 5K pace around Symphony Lake with periodic stopping points called out by YHC for 10 Burpees x3.  We then exited the lake and went over to Peregrine Pl. for Simple 7’s. Simple 7’s were done in remembrance of our brother Warchild. Warchild came down to Southwake and led a workout with Simple 7’s on a halfpipe.   7 rounds of hill repeats with 7 Star Jumps at the top and 7 Burpees at the bottom.  Pax then headed back around backside of lake at 5K pace to parking lot for 2 Burpees OYO. This put us at 81 Burpees total, to remind PAX doing BRR we have 81 days until the showdown.    3.7 Miles covered and 300′ of elevation gain!

Mary: No time for Mary in a high intensity bootcamp style workout
Announcements: Beta Southwake/Carpex convergence AO starting July 3 at Crowder park 0530
T-Claps (Recognition):
Prayer: Those battling addiction, Earhart, and our fellow brothers father in law batteling Stage 4 Cancer

Was a pleasure leading and enjoyed the fellowship

Lipstick

 

Tiger Blood (Chewbacca)

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Pax of (11) for a  Chewbacca style workout at Tiger Blood

UTI, Warbucks, 187, Pikachu, Snap, Yogurt, Axe, Da Business, Lipstick, Skidmark and Breach on the Q

Warm Up: On the move to the front of the school for 22 counts of Imperial Walkers, SSH, Frankensteins, Prisoner Squats, and Daisey Pickers

The Workout: 5 Rounds of Chewbacca style (30 secs on 10 rest between exercises) 10 cycles for each round, Mosey to a different spot around the school between rounds

Round 1 Burpees and Squats

Round 2 LBC’s and Merkins

Round 3 Jump Lunges and Frankensteins

Round 4 Low Slow Fludder and Mountain Climbers

Round 5 Side Straddle Hops and Star Jumps

Announcements:

Prayer:

A Bone in Hand

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PAX of 17 for new AO To Be Determined:
Co-QICs: Aquaman, Doc

FNGs: None

PAX of 17 showed up to christen a new AO.  Co-Qs promised a nice cool morning accompanied by a spectacular sunrise.  Delivered.  Today’s workout brought to you by the number 19 in honor of Doc’s 2.0 that graduated yesterday and the rest of the PAX connected to the Class of 19.  Thanks to everyone that showed up to help us break this in.

Warm Up: 19s (SSH IC out loud to 3 then silently to 19). Supposed to end simultaneously but failed.  Not to be deterred, continued with windmills X 19, arm circles X 19 forward and reverse, merkins X 19.  Mosey to the Ivan parking lot.

The Workout:
–Apple Turnover (bear crawl 9 parking spaces, crab walk 10 spaces.  Return by same route but reverse crab walk 10 spaces, crawl bear 9).

–Partner up at one end of the parking lot.  Five burpees each, run opposite ways and meet at other end of the parking lot for 5 broke back merkins each.  Repeat: 5 burpees, 4 broke back merkins for a total of 19 of both exercises.

In the middle of this circuit Aquaman mentioned a ‘bone popping in his hand’.  YHC thought this was mumblechatter about Aquaman’s Tuesday night extracurricular activities, but it turned out to be an injury report.  Some modification required until the bone popped back in (insert comments here).

–Sprints: PAX divided in half on each side of median.  Everyone does the following:
1. Sprint half the distance of parking lot, 5 burpees.  Sprint the other half, 5 burpees.
2. Sprint half the lot, 19 LBCs.  Repeat.
3. Sprint half the lot, 19 merkins.  Repeat.
4. Sprint half the lot, 19 pickle pounders. Repeat.
Might have been another circuit, can’t remember.  YHC running on fumes about now.

–One PAX arrived late.  So late, in fact, YHC thought it was just a dude that saw a workout underway and decided to join in.  5 burpees OYO administered.  Welcome back Popinkski, glad to have you in the group!

–Mosey around the parking lot for cool down, then around a second time and back to tennis courts for Mary.

Mary: Protractors, protractors and more protractors.  Long holds at 6 inches (expected mumblechatter about 6 inches, was not disappointed), 45 degrees, etc.  Straight into box cutters, followed by Freddie Mercurys, Homer to Marge (both legs then one leg each side), boat canoes.  PAX feeling the burn at this point, and some discussion about potential drop in attendance next week (Deadbolt: “Futures trending downward”).  Have a nice day.

Announcements: New AO in FV on Tuesday mornings at 5:30, Encouragement to attend Healing Transitions with and w/out 2.0s.

Prayer: Crab Legs, others spoken and unspoken.