16 came out for the pre-coffee beatdown. Kotters to Bomble who had not been out in a while and we were all glad to see him. YHC showed up in a vest that he forgot to take off and leave in the car.  Lots of Pax were shedding layers as the morning wore on. Here’s why.

Warm-a-rama:

• SSH x30 IC
• Mountain Climbers x15 IC
• Carrot Pickers x10 IC

The Thang:

Short mosey to field where the Christmas Tree had been and the tire tracks there to prove it. The routine was the following:

Round 1: 10 merkins, 10 squats, 10 big boy situps, 10 burpess followed by a lap around the park.
Round 2: 9 of each exercise followed by a lap.
Round 3 though 10 decreased the rep count by 1 each round all the way down to 1 of each exercise followed by a lap around the park.

The original intent was to pick up the 6 by joining him in his exercises and final lap, but it was hard to all sync up, so the Pax fell into a shoulder to shoulder plank line for a Carolina Choo Choo Lunge Walk. Pax on one end would lunge walk down the line to the other end while the remaining pax held plank. As Pax finished their final lap of the previous routine, they’d fall into the train. We did this for at least one cycle where pax rotated plank holds from standard, to side plank on each side and then to reverse plank.

Next routine was ATMs
– Alternating Shoulder Taps x10 IC
– Tempo Merkins x10 IC
– Merkins x10 SC

Followed by IBSs
– Imperial Walkers x10 IC
– Baryshnikovs x10 SC
– Squats x10 SC

Mary:

• Twisting Pistons x10 IC
• Gas Pumps x10 IC
• LSF x10 IC

Closed with Count off, Name-a-rama, annoucenments and prayer. We have 16 signed up on Team F3 New Bern for the Bridge Run and that’s the highest number of registrants of any team so far. Let’s keep it going!

It was an honor to lead. Thanks for coming out. No OYO.

どうもありがとう
Mr. Roboto

A cold and breezy morning greeted 13 Pax at The Point.  Schrute brought along an FNG, Shelton Davis, Jr. (aka Floppy Disc).  Mission Statement and Disclaimer were delivered and we got started at the appointed time with:

WARM-O-RAMA

• SSH, IC, 10x
• Pullups, OYO, 10x
• Indian Run from Gazebo to Convention Center Overflow Parking Lot for:

THE THANG

• Prison Cell Merkin Burpees, OYO, 5x – Reminder that Pain Bubble will require some work
• Yes’s, IC, 10x – On your 6 with legs 6 inches off ground, Nod head in up & down motion – Pain Bubble site inspection
• No’s, IC, 10x – On your 6 with legs 6 inches off ground, Rotate head in left/right motion – Pain Bubble site inspection continued
• Iron Cross – Arms outstretched to the side and hold; Palms up for 1 min, Palms down for 1 min, Palms back for 1 min – Setting dimensions for Pain Bubble
• Standard Plank for 1 min followed by Merkins, OMD, 10x – Reminder that Pain Bubble requires patience
• Elbow Plank for 1 min followed by Merkins, OMD, 10x – Patience repeated
• Chair Salutation for 1 min – Relaxation within your personal Pain Bubble
• Bear Crawl from first parking lot island to the far island – Alternate site plan for Pain Bubble
• Rinse & Repeat everything – Practice makes a perfect Pain Bubble
• Bear Crawl from far parking lot island back to first island
• Rinse & Repeat everything (modify PCMBs 3x, Iron Cross 45 seconds per position)
• Mosey back to Gazebo (Peeping Tom takes extra lap around block since he was “cold”)
• Pullups, OYO, 10x

MARY

• LBCs, IC, 50x
• LSF, IC, 30x
• Boxcutters, IC, 30x
• Pullups, OYO, 5x
• Position of Pain for 1 min

COT

• Name-O-Rama – Welcome Floppy Disc
• Announcements – Bridge Run late March; F3 New Bern has a team, please sign up
• YHC offered prayer

Thanks to all who posted to what was a significantly colder morning than the recent past.  The cold and wind were part of the test, as was the mind-numbing cycle of exercises.  All Pax passed with flying colors.  Appreciate the opportunity to lead such a group of HIMs.

Bitcoin out!

• WHAT: The Point
• WHERE: Union Point Park Gazebo
• WHEN: Friday, Jan. 17, 2020 - Gather 0525; Hard Start 0530; Hard Stop 0615
• WHO: Any man or FNG
• WEATHER: Cooler
• WHY: Test yourself
• PREVIEW: Pain Bubble




Bitcoin

Last night the usual was a Woodford Old Fashioned.  This morning it was 16 dudes sprinting the drawbridge 10x with Merkins, Derkins and Urkins on one side and my favorite, cotton pickers on the other.  This was preceded by a warm-up in the Gazebo and followed by Mary.

Expecting a battle with the squirts later today.

Always a pleasure to lead.

Tom.

A lucky 13 showed up for a Friday at the Point:

Warm-O-Rama:

1. Rail crawl down to the waterfront
2. 5 Burpees OYO
3. Downward Dog à Upward Dog à Downward Dog à Upward Dog
4. SSH IC x 15

The Thang:

We used the F3 workout deck (https://f3nation.com/dexicon/) to guide our workout, stopping behind the convention center, at the end of middle street, at the corner of Middle & South Front Street, and finally in the Convention Center overflow parking lot.

MARY:

1. Hips to Heaven (If there’s another name let me know)

2. Box Cutters

 

COT/ANNOUNEMENTS:

Looking forward to @F3FlankSteak getting back out sooner.  Prays for Acoylte’s family at the passing of his father.

Closed in prayer.  Thanks HIMs!

We had 10 this am.

Warm-Up: Lap, SSH, Sun gods, Windmills, Leg Stretches

Gazebo: Pull-ups, Jump Squats

Convention Center Wall: Jump Squats (5,10,15,20), Irkins, Derkins, Jump Squats (20,15,10,5)

Point Wall: Balls to the Wall, Chicken Peckers, Wall Squats while partner Runs to red light ball with Rock overhead. Rinse and Repeat

Trent Field: Partner A – Runs, B – Burpees; A – Bear Crawl, B – Copperhead Squats; A – Runs, B – Merkins; A – Crab Walk, B – Hydraulic Squats; A – Runs, B – Plank Jacks

Gazebo: American Hammers, Leg Raises, LBCs, Heel Touches, Crunchy Frogs

Counted, Named, Prayed

 

• WHAT: Point
• WHERE: Union Point
• WHEN: 12/27/19 Gather 0525 Hard Start 5:30 Hard Stop 6:15
• WHO: Any man or FNG
• WEATHER: 46




Oz

A Lucky 7 gathered this morning for a Winter’s Eve Warmer at the Point. For Warm-a-Rama,

10 SSH IC

10 Mountain Climbers IC

10 Cotton Pickers IC

10 Imperial Walkers IC

10 Sun Gods IC

Moving on, we warmed up even more with “Catch Me If You Can:” Partner 1 did 5 Burpees then ran forwards to catch Partner 2, who ran backwards, then flapjack and rinse and repeat for a few minutes.

For the main event, we did a modified set of BLIMPS: for each letter ( or exercise), we did 4 sets, one set at each corner of the “Union Point Lap.”  Pax moseyed from corner to corner. Exercises were

10 Burpees (total of 40)

20 Lunges (total of 80)

30 Imperial Walkers (120)

30 Merkens (120)

40 Plankjacks (160)

40 Squats (160)

We finished up with 20 American Hammers IC, 20 LBC’s IC, then 20 American Hammers IC

Nice work.  Thanks for coming out!