11 Pax braved this hot and humid Tuesday and posted for some circuit training at the Golden Corral.  I could tell from the pool of sweat I left behind at the HT parking lot after COP, I knew the rest of the workout was only to get more painful…I mean better.  Welcome FNG Lab Rat!!

The Thang:

Mosey with some butt kickers and high knees to COP behind the HT

25 SSH, 10 Merkins, 15 IW, 10 Wide Arm Merkins, 15 Low Slow Squats, 10 Merkins, 20 Mountain Climbers and hold for 10 more merkins (crowd pleaser)

Mosey to bottom of the hill for 4 circuits:

Round 1 & 2 – 10 Burpees, run to top of hill, 10 bombjacks, run to front of Oil Change, lunge walk across front, run around to back of oil change and bear crawl length of back.  Run back to bottom of hill. Plank for 6 for each round

Round 3 & 4 – Same as round 1&2 but OYO and add 10 CDDs after the bear crawl.  Planking and LBCs till 6 is in.  Thanks Crash for circling back for 6!

Mosey to wall for some wall sits.  3 rounds here with rounds 2 & 3 having pax from both ends perform merkins.  Immediately circle up for abs…LBCs, 6″ and Freddie Mercuries

COT:

As I was bear crawling with the FNG one of the cargo bays of the oil change opened up. We had a spectator wondering what was going on and promptly asked…”Is this the Walking Dead?”  I told him we had 25 minutes left and there was plenty of time to join us and get a good sweat.  He laughed but maybe we can EH him next time.

A couple of weeks ago the M and I were in NYC and visited the 9/11 Memorial.  As we relived the events of that morning that changed our lives forever, I couldn’t stop thinking about how precious and short this life truly is.  With the hustle and bustle of our everyday we can sometimes forget this. Be disciples of God and strive to be the best husband, father and friend you can be.

Prayers for all the unspoken prayer request.  Thank you for the opportunity to lead and challenge myself mentally and physically!

Last nights storms did not keep 14 men away from the buffet at Golden Corral this morning.

YHC’s challenge to the PAX this morning was to think of someone that has inspired you.  We are blessed to be able to get up each morning and work our bodies, minds, and develop lasting friendships.  On those days when you don’t feel like getting up, or life has landed a couple of punches, you have to lean on someone or something for inspiration.  One man that has inspired me over the past several years has been my friend, college roommate, and sister-in-laws husband, Todd Helton, (not the former Colorado Rockie). More in the Moleskin below.

COP

Warmup lap around the perimeter

SSH x 14 – Mountain Climbers x 14 – IW x 14 – Peter Parker x 14 – Low Slow Squat x 14 – Parker Peter x 14 – Windmill x 14 – CDD x 14

The Menu

Indian Run around the perimeter

Mosey to the apartments – Lots of “I didn’t know this was here” chatter.

Serpent Plank up the sidewalk x 2

Mosey, (the long way), to Grace church

Jack Webb to 10, no make that 11.  Expect the unexpected.

Variety of belly exercises called and led by the PAX.

Moleskin:

Three years ago this month, Todd was involved in an car accident that after several surgeries left him with screws to hold his shattered knees together and a metal rod as a femur.  Doctors told him he would never run again.  Todd has always been kind of stubborn and he did not listen.  Last week, he ran a 5K.

One year ago this week, Todd and his wife Karen, lost their 14 year old daughter Ellie to a brain aneurysm.  Statistics say that marriages crumble and faith weakens when something tragic like this happens to a family.  They didn’t listen.  While they struggle with grief and pain daily, their marriage is strong and their faith has grown incredibly.

My message to the PAX this morning was that we can’t do life alone.  When we need a little inspiration, we need to lean on each other, and have hope in something greater than ourselves.

If your interested – Todd and Karen are organizing a family friendly 5K run and 1 mile fun run to raise money for brain aneurysm research in the Raleigh/Cary area in October.  See the link below if you are interested in either running or sponsoring my families team, (Pink Power).

http://give.bafound.org/site/TR/Events/General?px=1048324&pg=personal&fr_id=1380

Announcements

User error on my end with the recording, so I’m going to ask you to refer the weekly email for any announcements

I know August 8th is a big day and Decibel has already started soaking the brats for the Camp Care 5K this fall.

Eleven men answered the early morning dinner bell for another serving of the Golden Corral.  Here is what they did:

The Thang:

Light jog around the Harris Teeter lot and circle up  in front for COP:

All in cadence:  SSH x 40, merkin x 10, squat x 25, windmill x 15, Morrocan night club x 40, MC x 25, IW x 25, diamond merk x 15, Freddie Merc  x  20, one-legged staggerd merk x 10(LH) and 10(RH).

Line up in front of the store for 100 yard dashes/burpee ladder with ab exercises for recovery:

1. Run to end of lot, do 10 burpees OYO, run back, plank until everyone is home, 20 LBC (IC)
2. Run to end of lot, do 15 burpees OYO, run back, plank until everyone is home, 20 dying cockroach (IC)
3. Run to end of lot, do 20 burpees OYO…20 Hello Dolly (IC)
4. Runt to end of lot, do 25 burpees OYO…20 flutters (IC)

Mosey to the long wall along Harris Teeter:

Lunge walk the full length of the wall, have a seat along the wall at the end, and wait until everyone is home and seated.

Bear crawl the full length of the wall back to the start, have a seat along the wall, and wait until everyone is home and seated.

Crab walk the full length of the wall, have a seat along the wall at the end, and sit until everyone is home and seated.

Partner carry ½ the length of the wall, flapjack, finish to the end of the wall and mosey back for COT

We got a lot done today and didn’t have to use much of the Harris Teeter lot.  Great work by the group this morning!     Running  before and after burpees is always a crowd pleaser – tough to catch your breath for sure.     The ab exercises were meant to be recovery, but I doubt many felt that way this morning.  It was great to see a lot of new faces in our group , and  also see some that I hadn’t seen in a long time (Spartacus – with a name like that, you have to become a regular!).    It was a beautiful morning and a priviliege to lead such a fine group – always is.

Announcments/Prayers

Clown Cars to Crowders Mtn for BRR training this Friday.  Leaving from Starbucks in Baxter (check twitter)

14 pax posted in the pre 100 degree gloom at Golden Corral to make themselves and each other better today than they were yesterday. Welcome FNG Kiezer (Adam).

The thang:

Warm up jog over to YMCA soccer field, few laps around the field

Dynamic warm up, line up on the side line: Karaoke, shuffle, butt kick, high knees, toy solder, power skips

COP- SSH, squat, IW, wind mill, merkin, mountain climber

Line up for 11s- first set Merkins and squats

Ab lab- flutter kicks, protractor, freddy mercury, LBC

Now for the conditioning, run around the perimeter of the soccer flields, sprinting the short lengths, jogging the long lengths

5 minutes straight

Jog it into to COP, quick plank series before COP.

COP

Prayers for Flat Tires’s wife, WWL’s grandmother, and Tater’s wife.

Hog and Coyote, 6am at Ballroom, bring water/fuel!

Who said 4 trips through the buffet line is unhealthy?  15 Pax emerged from the gloom for some healthy servings on this pleasant Tuesday morning.  After a butchering of the disclaimer (I’ve yet to get this right) we were off to the lot behind the HT…

COP:

SSHx40, IWx20, Windmillsx20, Squatsx20 to People’s Chair, Parker Petersx20, WA Merkinsx20, Merkinsx20, Morrochan Night Clubsx30, Merkinsx20 to 6″

Mosey to soccer field by YMCA for four rounds of buffet..aka pain

Round 1- Bear Crawl to first corner, 10 Burpees, Run to second corner, 10 KneeTarji, Bear Crawl to third corner, 10 Burpees, Run to fourth corner, 10 KneeTarji    –   Plank up for #6

Round 2- Frogger to first, 20 Bombjacks, Run to second, 20 Merkins, Frogger to third, 20 Bombjacks, run to fourth, 20 Merkins  – Flutter kick for #6

Round 3- Duck Walk, 30 Plank Punches, Run, 30 CCD, Duck Walk, 30 Plank Punches, Run 30 CCD

Round 4- Run to each corner (for the sake of time) and 10 single leg crunches at each corner.

Mosey back for Abs – LBCs, Freddie Mercuries, Hello Dolly, Flutter kicks and 6″

COT:

I appreciate the opportunity to lead and want to thank all the Pax who I have stolen some idea from!  Considering that two pax stayed on their #6 during the sound-off of names means I have sufficiently done my work as Q.  I am humbled by the group of men that post to F3 The Fort.

Announcements: F3Dads, Hog & Coyote, CAH, and new AO at Tega Cay Elementary tomorrow.

Prayers for all the unspoken prayer request and always try to put God First in your life and decision making.

Aye!  STH

Welp, when I say bring your running shoes, I mean it.  8 PAX left the comforts of our beloved Golden Corral campus and ran over a mile to and from the Tega Cay Elementary for todays installment.  The work put in by these men in between the runs was admirable.  Constant movement is the name of the game. Here is what we did.

Fast mile run to the stadium at TCES.

16’s (like 7’s and 11’s, only worse).  Start at bottom of stadium. Up the stadium with each of the 4 levels providing the exercise area.  run back around to launch. x 4 till complete.

Donkey kicks and Jumping Lunge.

Jerry Lewis led in flutters till #6 arrives.

sideways merkin crawl up the hills.  switch direction at each of the landings.  Rinse/Repeat X2

Fast mile run to GC.

Flurry of AB exercises to close.

COT

NMM

Jerry Lewis works out, takes rip-fuel and hydroxycut, and is a stunt double for WWE.  Put your shirt back on.  We don’t need you outshining our #dadbods.  Oh, and JL gets the VT for being in the lead all morning.

Funhouse with the takeout

L&R

Jekyll