Cinder Blocks & Pull Ups & Sprinting Oh My!

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EC took the form of swinging by Nutcracker and stealing all the cinder blocks for Cowboy & YHC (thanks for the help Cowboy!)  Arrival at 5:20, Banana Seat finally found us, the disclaimer was delivered, and we were off.

FNGs: Shocker!  (I’m so sorry)
Warm Up:

2 laps around the parking lot; second lap included Karaoke/ Butt Kickers / High Knees

1 Legged SSH x20, Imperial Squat Walkers, Hill Squat Billies, Merkins

Grab a block / weight, and head off
The Workout:

Man it’s a long way from the parking lot to the play ground.  Pax stopped along the way to learn the exercises-du-jour:

Goblet Squat: Keep weight vertical in front of you; forces good form with back

1 Legged Romanian Dead Lift: 1 legged (duh), keep legs straight, extend off-leg straight back behind you, bending at waist.

Finally arrive at playground.  Pax splits into 4 groups, doing 1 of exercise above + pullups.  All in reps of 12.

After completing all 4, meet up for 12 Catalina Wine Makers

Repeato

Part dos:

Mosey to front of school doing curls / triceps extensions with blocks.  Stop along the way to learn Merkins w/ Overhead Press (aka: Block-ees?  Block Burpees?  whatever)

Pair up by speed.  Pax1 runs a lap, Pax2 does AMRAP Blockees.  Switch

Repeat, only Pax1 needs to finish before Pax2 does 2 fewer Blockees than before

Repeat, only Pax1 needs to finish before Pax2 does 3 fewer Blockees (basically all out sprint)

Part tres?

A Tiger Blood Staple: 2 footed “the floor is lava except the paw prints”.  You’re welcome @BlueHen

Mary:

Reps of 12, 11, 10, 9 … of a bunch of ab exercises
Announcements:

Check Slack (and facebook, sigh).

First responder course Thursday

Breach doing an RTP workout next Monday

Carpex is doing a CSAUP that involves Trains.  Sounds fun

T-Claps (Recognition):

Great to see Bernie & Pilgrim out on the regular.  Miss working out with those guys.

Prayer:

Pilgrim’s dad & cancer issues.

 

Today is Maundy Thursday, the day Jesus was betrayed by his inner most circle.  What’s amazing to me is that, after all of it, He still welcomed them back with forgiveness and good relationship.  Maybe, this Easter season, think about those with whom you’ve lost relationship and need to restore.

Monkey humpers for breakfast…

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14 PAX, 5 for EC, decided to swallow the DRP, climb out of the fartsack, and post at Disney to get stronger.  Q was happy to see Kotter, Buttwax, who showed up to complete his annual workout before returning to his “paid for” crossfit friends.

FNGs: None

EC: Aquaman, Dumbo, Warbucks, Yogurt, Lipstick

Fritter Status: No new fritters, but a few repeats and are fritter eligible: Dumbo, Yogurt, Lipstick, Warbucks

Kotter: Buttwax

Warm Up: Quick lap around the soccer field, circled up for exercises in-cadence: SSH x30, Imperial walker x15, Hillbillies x15, Sir Fazio Arm Circles forward and back x10, Seal Claps x10

The Workout: In the parking lot, PAX paired up into groups of 4 or 5 for an Indian Run to complete the first part of the workout.  The first part was 2 laps of a circuit, with 4 pain stations, that went a long way around the soccer field so that we could include the hill on the green-way trail that leads up to the soccer fields.  PAX, in their group, ran from the parking lot to the stop sign at the bottom of the hill, station 1, then to the start of the hill at the green-way entrance, station 2, then up the hill to the track around the soccer field, station 3, then back to the parking lot where we started, station 4.  Exercises for station 1 and 3: 10 count of each diamond, standard, wide grip merkins.  Exercises for stations 2 and 4: 10 monkey humpers and 10 star jumps.  After completing the circuit, PAX lined up at the top of the hill in the parking lot that leads to the stop sign and were instructed that they would be doing an exercise together at the top of the hill, run down the hill to the stop sign, another exercise OYO, the run back to the top hill to hold plank or squat till the 6 was in.  There were 6 rounds of this routine that started with 10 monkey humpers in-cadence at the top and 10 sumo squat jumps at the bottom.  Repetitions for each exercise increased by 1 after each round.  Last round, sumo squat jumps were skipped and PAX were instructed to run from the stop sign and back to the top of the parking lot for Mary.

Mary: All exercises in-cadence for a 20 count: low slow flutter, homer-to-marge, freddie mercury, pickle-pounder

Announcements: Check FB and Slack

T-Claps (Recognition): During the EC run Aquaman said he was on a secret mission, until Warbucks and YHC got him to spill the beans.  He is not very good a secrets.  Aquaman wanted to complete EC at a sub-8 minute pace and Warbucks and YHC were happy to help him complete that mission and paced him to the finish.  Not only did Aquaman get sub-8, he completed EC with a 7:38 pace and a PR for 1 and 2 miles!  Props to Aquaman for accelerating his fitness!

Prayer: Buttwax’s colleague and Raleigh Police Officer named Corey, 25 years old, was recently diagnosed with Non-Hodgkin’s Lymphoma; Young Clay who is battling with Cancer; Crablegs; Safe holiday travel; unspoken prayers

Get off of my lawn….

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https://www.youtube.com/watch?v=055gPFJIx34

Warm Up:  Daisy Pickers, Frankensteins, High Knees, Butt Kickers, light jog

The Workout: You’d of thought that it would be a little less smelly at R4TJ with certain company off frittering.  The Holly Springs landfill continues to give and give.  One of our newest PAX Snap informed us that he had a place along our route.  To which our man Cowboy quickly replied, “you might want to watch out for this one guy we run with sometimes…”  We were then onto our task of the morning –  The Little Dipper.  We had 5+ miles logged in the end.  Lots of good Picking Up The 6 by Slide Rule and Snap. – https://www.strava.com/routes/17536755

Mary: She knows… She knows…

Announcements:  FREE Safety Training at the fire station next Thursday.  Bring smoke detectors to donate.

T-Claps (Recognition):  Cowboy for setting up the safety opportunity at the fire station – let’s support him and the firehouse next week!!!

Prayer:  Silent Prayers in COT but YHC extended prayers to all PAX over this holiday weekend.  Stay safe and enjoy your families.

Post-EC:  Nemo, Redenbacher, and YHC shared some sprints up Ting ramp in Yogurt’s honor.

Fuquay Varina – The Other Downtown

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PT was lit up early this morning for an EC run. 29 total HIM ready for Tour de Quay – Part Deux (the other side) No FNG’s

EC:
10 strong – Yogurt going for the fritter

FartSack:
Roger Roger (or possible kid issues)

Warm Up:
Small group Indian run, stop at Mexican Restaurant parking lot

Red bull smurf jacks x25 IC
Reverse carolina dry docks x20
Bat wings 4×20 IC
Up downs x10

The Workout:
Mosey to FV Chamber of Commerce
Chilly broad jumps (two lines)

Pledge of Allegiance

Mosey to Church parking lot
Broad jump burpee ladder across parking lot, increase merkins on each jump (ex. 5th burpee will have 5 merkins in it)

Mosey back up to Fidelity bank lot
Sneaky Gorilla x10

Mosey back to guard rails near start
Irkin/nippler count down on guard rails x15, x10, x5
*YHC called an audible to finish up at tennis court due to high traffic*

Mosey back to courts
Finish up with merkins/nipplers x10 each, x5 each

Mary:
Fabreze (Big Boy sit-ups and air presses with 6inch hold) 2:10, 4:20, 6:30, 8:40, 10:50
Dying cockroach
Figure 8’s
Have a nice “Hump” day

Announcements:
FB and Slack
Charity blurb for April

T-Claps (Recognition):
Pikachu did EC EC and was the sweeper today holding the PAX together.

Prayer:
Coal Ash uncle passed, Moby’s dad, Shredder, Crab Legs, Durham blast

Way to get after it today men. Should have clocked around 2 miles and broke a sweat. Thanks for letting me lead a great group of HIM. Make HUMP DAY great!

BS Out!

CarPex’s 777s at Thunder

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Pax of 8 came out for a last minute announced Q of CarPex’s finest transplant (Peeping Tom) & YHC.

FNGs: N/A
Warm Up:

Mosey to field near Volleyball court
Circle up for:
20 SSH IC
15 Windmills IC
15 Standard Merkins IC
The Workout:

Mosey to horseshoe things
At each line do 2 double merkin burpee
At the end do 30 prisoner squats OYO
Going back do WWM at each line
Plank hold for the 6
20 Homer to Marge IC

Mosey to the rock pile
Every grab a non travelling rock
20 IC curls, rows, shoulder presses, triceps while randomly switching rocks each time

Replace rocks and mosey to the lone picnic table
At the table do 20 Derkin, Earkins, and Dips IC

At this point we transitioned to YHC for the 777s portion of the workout.

First 7:

Mosey to posts with metal bars for rails (go clockwise around the baseball fields to get there). 7 upright rows on the bars & 7 squats in the field – repeato each 3 times.

Second 7:

Mosey to the horeshoe pit. 7 shoulder taps, bear crawl to other end, 7 merkins, crawl bear back. Repeat both ends 3 times.

Third 7:

Mosey to the lower shelter. 7 IC balls to the wall, 7 IC wall sit. Repeato both 3 times.

Fourth 7:

Mosey to the tennis courts, line up on long end. 7 crab cakes, crab walk to other end, 7 LBCs IC, walk crab (backwards) back to start. Repeato each end 3 times.
Mary:

Have a nice day
Announcements:

See announcements post. Upcoming first responder training.
T-Claps (Recognition):

Bulls eye – being at Thunder solo + signing on to co-Q Crazy Ivan.
Prayer:

Crab legs, shredder, silent.

The Path to Nowhere

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YHC posted a pre-blast promising some Easter fun and didn’t want to disappoint. I rolled up at 0445 in time to refuel the Trailblazer and do a little exploring. With a full tank and flag planted, YHC headed out to hide some Easter eggs and see where an oddly placed sidewalk went. After stashing the eggs, it was off for the mystery path. It appeared to run behind the parking lot, but there was only one way to find out. So YHC in an anticlimactic kind of way headed down the trail. This turned out to be a nice wide .25 mile greenway trail that ends just behind Jiffy Lube, perfect for today’s warm up. Today’s workout brought out 16 PAX, with 6 for EC. 4 for the standard EC and 2 EC commuters. Promptly at 0530 YHC found no FNGs and we were off.

EC: Chips, Dahmer, Pablo, Warbucks, Lipstick, 187

Warm Up:
Warm up jog down the path to nowhere. We stopped at the end for:
SSH x20 IC
Mtn climbers x20 IC
Sir Fazio arm circles 10 forward/10 backward

Ran back path and crossed road to doctor’s office parking lot

The Workout:
Partner up for accountability. Bunny Hop Burpees (burpee + 3 bunny hops) around parking lot with lunge walk back to pick up the 6 for those over achievers such as Lucky.

Mosey back to start.

It was at this point that YHC noted a failure as the Q. I put PAX in danger as we crossed the busy Holly Springs road. We should have (and will next time) ran up to the crosswalk and crossed safely. Instead, we had a surprise game of Frogger, that we luckily won.

PAX split into 4 groups of 4 for an egg hunt. Group 1 did indian run to end of lot and retrieved an egg filled with an exercise. PAX held plank until 1st egg was returned and exercise was called. PAX did exercise (AMRAP) while Group 2 retrieved and egg. Multiple PAX jokingly called more Bunny Hop Burpees, so I’ll take it that those were a hit.  This was repeated until all eggs were collected and all exercises were completed.  That jerk the Easter bunny left us the following exercises:
Hand release merkins
Captain Thor
Squats
Jack Webb
Pickle pounders
Plank jacks
Low slow flutter
Side straddle hop
Wide-grip merkins
Burpees
Dan Taylor
V-ups
Jump lunge
Star jump
Shoulder Taps x50 IC

Mary:
Circle up at start for:
LBCs x20 IC
Low slow flutter x20 IC
American hammer x20 IC
Have a nice day

Announcements:
See social media
Dirty Pipes interested in swim meet-up,will connect him to #tri-sprint Slack channel.

Prayer:
Injured PAX
Crablegs drug trial

YHC took us out.

Get off my playground you Grandpa

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April 15, 2019 / Tea Time / QIC: Dusty

Pax:  Dusty, Pikachu, Skidmark, Spam

Pax of four impressing the girls who shared the monkey bars with us at Womble playground

Warm Up: Run one mile

The Workout:

Strandard Murph: 100 pull-ups, 200 merkins, 300 squats

Mary: Run another mile

Announcements:  See Facebook

Prayer:  Crablegs, Shredder, Gratitude

Shenanigans at Devils Ridge – a Non AO BB

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Warm Up:  At 0734, Dauber received a text from his young gun A player that he was a scratch due to a stomach bug for todays golf tournament supporting the Heritage Leadership Academy.  A quick Slack post to ShamWow got the three remaining golfers busy texting friends and family in search of a 4th.  Luckily, Forceps was on vacation and responded eagerly to the request for help and a promise of F3 fellowship.  A few balls were hit on the range.  Nothing pretty.  Some wrist pain experienced by Aquaman with complaints about hitting an iron.   Lots of young guns on the range:  Long ball hitters were a plenty.  On to chicken and pancakes and to check-in.

The Workout:  Started this best-ball golf tournament on number 10, second group off.  Thank goodness.  We were waiting for Forceps who had an ETA of 0855.  (Just in time to tee off at 0900).  PAX were excited.  It was a beautiful Carolina day:  blue skies, high 60’s, sunshine!  However, the course was WET.  (And slippery – more to follow on the moistness).  A tremendous storm rolled through in the early hours.  Cart path only.  Wet conditions meant mud, plugged balls, no rolls, but an ability to take dead aim at pins.  We approached the blue tees (only 60 year olds RESPECT, RESPECT earned the right to hit from the whites) and began our play.  Aquaman smoked his drive finding the middle of the fairway.  Dauber (the lefty), pulled his ball to the right hitting the first of many trees on the right hand side from the tee.  ShamWow killed his drive left and Forceps needed some more time to warm up.

Throughout the next 18 holes, PAX had a ton of great shots, some absolutely horrible ones but more importantly had an unbelievable time.  Birdies were few, but F2 was strong at the Ridge today.  Lots of banter.  Lots of laughter.  Lots of fun.

Highlights from the outing:

ShamWow took a header in the wet conditions descending a hill.  The pic below looks like he dropped a deuce before making it to a portapotty.  Luckily, he had brought a change of clothes before departing early to catch a plane later that afternoon.  We missed you brother on the last 5 holes.  Safe travels!

F3 works men!  Check out the calfs of Aquaman:

Forceps found his “A” game and began crushing the ball.  Look at his arms (Popeye?)

Dauber continued pulling his tee shots.  This picture shows his poor set-up – something to work on this year at address.  But he looked damn good in that Masters polo.

 

Aquaman needed to change up things a bit on the back nine.  Not sure what he did in there.  But it worked!

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Mary:  What a great spread (Hamburgers, Sausage, potato salad, beans, etc.) post tournament by the Devils Ridge chef!

Announcements:  Aquaman could not hang with us as he grabbed a refreshment and headed out for another 18 hole tournament.  Ten hours of golf in one day!

Special thanks to Banana Seat for bringing this golf tournament to our attention.

T-Claps (Recognition):  Without a doubt, Forceps coming to our rescue at the 11th hour.  Thank you brother.

Prayer: A few were said over some putts today.

Too bad highest score doesn’t win in golf!

Congratulations to the team of Banana Seat and Slide Rule for finishing in third place!

5 On The Rocks

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Downtown Train is still a work in progress. Parking deck is not done yet, weekly struggle between going run-centric or sticking with boot camp, already had to adjust the EC route due to construction, etc.  That said, every week has proven to deliver a strong group of #HIM for a strong workout. This morning YHC had his first miss of EC since we started, but Warbucks held down the fort on a solo EC and we were glad he had the opportunity in his schedule to join us. Third Cousin was ready to go and let me say this guy has contagious enthusiasm and has had a great first weeks in the gloom.  Snap showed up on the jog and it was a pleasure to introduce him to a non-running AO – great to have you out there with us this morning.  Forceps showed up right on time and was a fitting addition to the 5 as I was stealing some of my favorite parts of his great Qs at Ground Pounder.  As much as I appreciate how much we have grown, and the opportunity to post with so many different #HIM, I really do enjoy the smaller crowds from time to time.

Warm Up: On the 0.4 mile jog around the big block and circled up for SSH, Mt Climbers, Arm Stretch, Fazio Arms, Morocon Night Clubs, Imperial Walkers, Hillbillies and a few others I don’t recall
The Workout: On the jog to the rocks and each selected a medium size rock to share.  John Cusak over to what I now refer to as the smile lot behind the library.  Set up in a circle and we worked through sets doing 2 exercises each set, all to a slow ICx10. Do 1st exercise, rotate to rock your left, do 2nd exercise.  Did 4 sets of each exercise.  Recover on the jog around the smile and we did a plank hold 5 count into shoulder taps ICX15 and built it up ICx20 and ICx25 on the next rounds, another 5 count plank hold and then jog back to rocks.  The exercise sets were curls/tris, ground pounder/weighted tempo squats, wonder bras/bus drivers.  After last set we did walking curls to return rocks and then on the jog to start.
Mary: A couple quick sets, keeping the feet off the ground, LBC, 6 hold, low slow flutter into homer to marge.  Did this twice and wrapped with Have a Nice Day.
Announcements: Talked about getting on facebook/slack, talked about some of the ways F3 is more than just a workout
T-Claps (Recognition):
Prayer: Forceps mother-in-law for a safe move, unspoken, took a silent 10 count and YHC took us out

Engagement Party

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YHC arrived at his typical time for EC. No other cars in parking lot, no light vest of Pikachu. YHC thought it was going to be a solo EC today. About 0512 Lipstick and Yogurt pulled in. We 3 started out and picked up Pikachu at the light at 55. Nevertheless a very light EC today at Paradise City where the EC number is typically around 10. When we returned the parking lot still appeared empty buy the numbers picked up as we neared the 0545 start time. One FNG present, disclaimer given, all HC’s present and accounted for, and we were off.

EC: Yogurt, Lipstick, Pikachu, Skidmark

FNG: Steamboat

Warm Up: No thanks, no time.
The Workout: Was this completely different than our usual bootcamp, no. But YHC felt it was different in the targeted area. Pax focused a lot on strengthening their core. Lots of engagements today, even more first dates. The workout was simple in theory. Run for 2 minutes, exercises for 2 minutes, rinse and repeat. Started off in the mosey for 2 minutes then:

Station 1: Plank hold, Chill cut, Right arm up, left arm.

Run for 2 minutes

Station 2: Side glute raise Right, hold and do 10 runner leg drives, Switch to left. Rinse and repeat until 2 minutes up.

I hope you get the idea now.

Station 3: Single leg squats at the wall, Steps ups. Yep for 2 minutes

Station 4: Hold squat and do Side Shuffle right. After 10 do 1 burpee. Then 10 left, 1 burpee. 2 minutes

Station 5. Side plank hold, side plank crunches.

Switched to Indian Runs to get the Pax together. Yep Indian runs for 2 minutes.

Repeat the whole thing again with some variations. Added some arm forward and leg up plank holds. One set of erkins, derkins, and dips.

Q’s goal was to get the pace around 9:00 mm. Final average on Q’s Garmin 8:58 mm

Mary: As if we didn’t do enough core we did some pickle pounders, Peter Parkers, Imperial Walkers, Hillbillies.

Announcements: Nothing new.
T-Claps (Recognition):
Prayer: Spanx Father in Law, Katniss coworkers, crablegs, hopefully no significant damage to the area of some storms last night.