4 Miles..Scout’s Honor

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YHC decided to mix it up again at AGS this morning. Pre-Blast promised no more than 4 miles, two less than the standard 6 everyone has come to know and experience on Sunday’s. A lot of familiar faces this morning- A Cowboy with DawgPound, and Cupid. An unoccupied silver sedan, which meant Redenbacher was out getting some EC. Planted the flag and in the corner of my eye see a Bobby Dall sighting. He survived Whiplash yesterday and was looking for some recovery…Unfortunately, for him this morning his workout from yesterday was to be a continuation, but at a different speed, which I’m sure he appreciated..

At the 6am start, we had a perfect 6 to start the morning off right.

Warm Up: Light mosey to the Ivan parking lot. Circled up for prison Squats X10, Mountain Climbers X10, Imperial Walkers X10, Fazio Arm circles 10F\10B, Michael Phelps, HB’s X10. From the Ivan parking lot, mosey’d to the top of Stinson with a Squat hold for the six and while I explained this morning’s menu.

The Workout: This morning we would break out the areas surrounding Womble into segments of accountability. We would first journey to the Stop sign at the bottom of Stinson. When PAX arrive to the stop sign, they would perform 5 Burpees, 10 Star Jumps, 20 Squats, and LBC’s until the last PAX had completed their squats.  From the bottom of the hill, PAX would continue their run back up the hill and back to the top and perform the same set of exercises- 5 Burpees, 10 Star Jumps, 20 Squats, with a Squat hold for the 6. By that point, everyone had a good lather going and YHC called for an Indian run to the left and proceed up Grigsby to the crosswalk just before the baseball fields to the left. PAX did a rinse repeat of Burpees, Star Jumps, and Squats. Then called for a Scout run, where the lead PAX would run their 5k pace as far ahead as they wanted and then circle back to fall back in line. The run continued all the way to the Sugg Farm gates, where PAX did another rinse repeat of Burpees, Star Jumps, and Squats. Squat hold for the six, before scout running it back to the statue in the middle of the baseball fields. Circled up for a set of squats and monkey humpers. Checked the watch, and was going to do it again for the second straight week by making good on my promise of exact mileage and timing. 4.0 miles, no more and no less. Redenbacher questioned whether YHC had an internal GPS.  I guess we’ll have to see what happens next week.

Mary: PAX performed a series of stretches- Plank position performed a right foot over left\left over right to stretch out the calves. Regular Plank, Right Arm Up, Left Arm Up. As we switched to Left Arm, Bernie cruised by to say a hello to PAX. Continued with a runner’s stretch-left leg to left hand, right leg to right hand. Homer to Marge both legs X10, Left Leg X10, Right Leg X10. American Hammers X10. Plank to a Downward Dog with a slight roll back to upright position. As we resumed upright position, Bernie had circled back for some quality COT

Announcements: Cupid shared that Ultimate Frisbee is on the agenda for Mutiny tomorrow. 1776 Workout on July 4th. YHC called a second F at Dunkin Donuts to cap off this morning’s activities.

T-Claps (Recognition): All PAX for holding each other accountable throughout this morning’s workout.

Prayer: Prayers for speedy recoveries for PAX that are injured and for those managing marital challenges. YHC took us out.

Groundpounder- Whats the Deal

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Pax of 9 for a deck of trouble

H1N1, Forceps, Gump, 8-bit, Bubba, Foghorn, Cupid and Breach on the Q, Bullseye for Mary

Warm Up:- Run around the pond and circle up for 22 counts of SSH, GoodMornings, Imperial Walkers, Prisoner Squats and Frankensteins

The Workout: Using the F3 deck of misery we moseyed down the rock pile to get things started with 22 counts of Curls for the girls, Tricep extensions Trunks twists, sumo squats, and Ground Pounders and then 5 card draws.

Mosey to the bathroom shelter for 22 counts of balls to the wall, peoples chair, Australian mountain climbers and seal clap peoples chair.

Mosey to the wall behind the baseball field for some dips, and 5 more card draws.

Snake run up and down the hill and mosey back to the parking lot to finish off the deck and a 4-exercise ab burnout. LBC’s Low Slo Fludders, Box Cutters, and Homer to Marge.

Deck of Misery Cards

  1. 10 Merkins
  2. 10 Mtn Climbers
  3. 10 Shoulder Taps
  4. 10 Wide Grip Merkins
  5. 10 Plank Jacks
  6. 10 Burpees
  7. 10 Squats
  8. 10 Carolina Dry Docks
  9. 100 SSH
  10. 10 Freddie Mercuries
  11. 10 WW2’s
  12. 10 Butt Kicks
  13. 10 Dips
  14. 100 Flutter Kicks
  15. 10 Diamond Merkins
  16. 10 High Knees
  17. 10 Hand Release Merkins
  18. 10 American Hammers
  19. 10 Smurf Jacks
  20. 10 Monkey Humpers

Prayers for Noah’s Ark’s wife and for Crab Legs

Closed out in COT

Holy Toledo! Detroit Meets South Wake

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PAX: ,

QICs: Brexit and UTI

PAX: UTI, 2PAC, Paleo, Colonel, Pilgrim, Klinger, Costello, Mr. Belding, Brexit

AO: Canton High School, F3 Detroit

ECEC: Pilgrim ran to the AO from home ~2 miles.  This guy is impressive.  Great pace.

EC: Paleo (aka The Noid), Pilgrim, Brexit, and YHC

FNGs: There was a guy, apparently this was his second time out but he still didn’t have a name.  He left the workout about 30 mins in.  Something about a crazy Brit running him off…  Oh well…  F3 isn’t for everybody.  ¯\_(ツ)_/¯

Warm Up:  Brexit and I were a little gitty with anticipation and we just jumped right into The Workout.  I guess we can count the mozy from the parking lot to the bleachers as a warm-up.

The Workout:  This mustard-seed has a great AO to start itself off with.  It’s a huge multi-school complex with a turf field and some massive bleachers.  Plenty of room to move around with walls, fences, and more….  Disney – eat your heart out.

YHC started things off at the bleachers.  10 PAX broke up into teams of 2.  Partners started with 10 Patty Cake Merkins, Partner 1 stayed on the ground with continuous LBCs while partner 2 ran to the top of the bleachers and back.  On the return, another round of 10 Patty Cake Merkins and the partners switch place.  The LBCs were swapped for squats as the PAX continued this round robin 3x each.

Brexit was up next with some circuits on the track.  He got us started with one lap around, stopping at one of the short ends.  PAX did 10 Merkins, 10 Freddie Mercs, and 10 American Hammers.  We ran to the opposite short-end of the track and repeated.  2x around the track stopping at either end to repeat the 3 sets of 10.

YHC was back in the game.  Admittedly, I had a winky prepared and must have lost it on the track somewhere.  I remembered the spirit of what I wanted to do next and kept the momentum.  Back to the bleachers!  Partnering up again, Partner 1 went balls-to-the-wall while Partner 2 did 15x Erkins, Derkins, or Dips.  Once the 15 were done, Partner 2 would return to Partner 1 and switch.  Continue through until each partner completed their 15 Erkins, Derkins, and Dips.  YHC went toe-to-toe with 2-PAC on the balls-to-the-wall and fell in defeat on the dismount.  Apologies to Mr. Belding for falling on him and for the immense amount of sweat I transferred to him on contact…  You South Wake boys know what I do.  That’s one way to make an impression I suppose.

Mary:  Brexit took us through Mary and we got to know what these guys were all about with a little plank-o-rama.  We had Pickle Pounders, Freddie Mercs, Diamond Merkins, Lieutenant Dan’s, Carolina Dry Docks, and LBCs to name a few. These boys are alright!

Announcements:  Continued support for Detroit as they work to grow their mustard seed.

T-Claps (Recognition):  Thanks to F3 Detroit for the warm welcoming and allowing us to lead.  It was a great day.  They could use some work on their weather though, awfully NC-like right now.

Prayer: 2 PAC took us out.  We are all thankful for what F3 brings to our lives and pray to see it grow in Detroit so that it may provide for others what has provided for us.

I need some workout buddies for Saturday morning.

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Pax of 1 at South Park for an Alarming wake up call.

Warm Up: Lap around the carpool lot followed by side straddle hops, imperial walkers, daisy pickers, and good mornings.

The Workout:

Alarm 10,15,20,25,30

ALARM 1 = Shoulder Press, Lunge, LBC, Run, Merkin, .30 mile lap.

ALARM 2 = Shoulder Taps, Squat Jumps, Peter Parkers, Ranger Merkins, Makhtar N’Diayes, .30 mile lap.

ALARM 3 = Burpees, Jump Squat, Mountain Climbers, Rockette Hillbillies, .30 mile lap.

Mary: 7’s with WW1 and Rocky Balboas

Announcements: Will need a Q for next Saturday. Let me know if you are interested.

Prayer: Reminder everyone traveling for the holiday, and family members recovering for sickness or injuries.

Bunch of Bad Backs

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FNGs:None
Warm Up:Quick mosey to big parking lot.  SSHx15, Sumox10, MNClubx10, Merkinx10, IWalkx10, HillBx10
The Workout: Pick your partner and size matters.  You are going to put your partner on your back and do 10 squats with said partner on your back and then partner carry to the other side of the lot and then switch and then 10 squats and partner carry to other side.  This was done twice per partner and this is where we learned that several of the pax have bad backs and modified to other exercises.

Next up was mosey to playground for 3 sets of alternating pull upsx5 and WW2x5.  Then over to track where one partner would run one way and the other the other way and when you met on the other side, paddy cake merkins x 10, repeat to other side and LBC’s in cadence x 10.  This was done 3 times each side and then a quick mosey to the steps by Hunt Center for box jumps up the steps and then run back around to bottom of the steps and then bear crawl up the steps and then back around.  Total of 4 trips up and around the steps.  Lots o running today men.

MARY:  box cutterx10, windshdx10, H2Mx10, Pickpoundx10, FredMx10, widegrip merkx10, CarDryDocx10, 20 count plank, amerhammerx10, finish with the signature bulldogx10

Announcements:  Mookie just finished a 7 pack with breathtaker.  Draper brought us up to speed on all the runs in Holly Springs.  Skidmark spoke about the eye patch and the meaning behind it.
T-Claps (Recognition):
Prayer:  Crablegs is still traveling.

Form and Function

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I was excited to Q today.  I recently purchased Onnit Kettble Program and decided that we need to work on form at Ivan.  We don’t always have to have an extremely intense workout and we need to work on form from time to time.  I woke up early and ready to go.

On the way to the workout I saw a Black Bear.  I knew today was going to be a good day.  It was just outside the twelve oaks entrance on Green Oaks.  Close to where Cowboy works.  I hope he is enjoying is time off.

I arrived for EC and what do I see.  Dumbo ready to leave Dawg in the dust.  Lucky driving a non company truck, Dahmer looking ready to get after it.  As always there was Pikachu’s SUV, but no Pikachu.  It must be tough trying to run 5o plus miles a week.  Sleep in not a priority for that man.  Before we left 187 came to show us how it is supposed to go down.  We began the EC trip leaving the Ivan parking lot.  As we approached Cletus parking lot SlideRule and a shirtless, but not vestless, Banana Seat greeted us.  Enough about them they didn’t attend Ivan.  We ran up Stinson and Dumbo and Dawg made a left and everyone else made a right.  As Dawg tried to keep up with Dumbo he started to fall behind.  Then Dumbo probably did one of the shortest pick up the six in F3 history.

We then saw Bullseye and Aquaman on the baseball field looking at the ISS.  As Dumbo slowed down to stay with me we finished the run with a couple of moments to spare.  It was time to work on form and function.  I did not see Axe running but he looked sweaty so he must have been out there.

Also I noticed ShamWow!!! was back in action which is nice to see.

EC: Dawgpound, Dumbo, Pikachu, Lucky Charms, 187, Dahmer, Bullseye, Axe

FNGs: Nope

Warm Up:

Bounce
Hinge
Torso Twist
BackStroke
Midget Hugs
Mid Back Stretch
Leg Swings

The Workout:

20 Second Hold Horn Split Squat Each Leg
10 Reps Horn Split Squat Each Leg
20 Second Hold Split Leg Row Each Arm
10 Reps Split Leg Row Each Arm
20 Second Hold Quarter Squat
10 Reps Quarter Squat
20 Second Hold Assisted Waiter Press Each Arm
10 Reps Assisted Waiter Press Each Arm

10 Reps Horn Reverse Lunge Each Leg
10 Reps Row Each Arm
10 Reps Half Squat
10 Reps Strict Press Each Arm

10 Reps Horn Planted foot Lunge Each Leg
10 Reps Across Row Each Arm
10 Reps Full Squat
10 Reps Bottoms Up Press Each Arm

20 Second Hold Horn Split Squat
10 Reps of Pax choice in the Lunge Series
20 Second Hold Split Leg Row Each Arm
10 Reps of Pax choice in the Row Series Each Arm
20 Second Hold Quarter Squat
10 Reps of Pax choice in the Squat Series
20 Second Hold Assisted Waiter Press
10 Reps of Pax choice in the Press Series

20 Kettlebell Swings

Mary:

Mini Turkish Getups
Reverse LBCs Bell over head
Homer to Marge Bell over head
Cat/Cow
Downward Dog
Pigeon Pose

Announcements:

Fourth of July convergence.  Sounds easy.

T-Claps (Recognition):

New Fritter leader!!! Pikachu has now surpassed Dawgpound, Pablo and Dumbo in the most Fritters

Prayer:

All unspoken
Those injured

Dora Returns to Sheepdog

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PAX:Norm, Yosemite, Sugar, Cupid, Gump, H1N1, Martini
Warm Up:2 Laps around the parking lot, SSH x 20, Good Mornings X 10, Cotten Pickers x 10
The Workout:Splint into teams of 2 (1 team of 3).  The goal was to complete 100 Merkins, 100 LBCs and 300 Squats.  The team of 3 completed 150, 300, and 600.  PAX 1 executed as many reps as possible while PAX 2 rand the length of the parking lot and back.  This did not take as long as expected.  Rinse and repeat.  On the second round no the exercises were changed to 200 overhead press, 200 reverse LBCs and 400 calf raises.

Once complete, Norm reviewed Rooting and Striking.  30 single strikes and 30 – 3 count strikes.

Mary:Homer to Marge, Box Cutters, Pickle Pounders, Freddy Mercury, Dead Cockroachoach, American Hammer, ABC (Vowels Only x 2), Have A Nice Day
Announcements:1776 Convergence at Womble on July 4th
T-Claps (Recognition):Norm for taking combatives and Cupid for taking out out
Prayer:Those traveling next week, unspoken

Passport check by FVPD

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YHC arrived at Kenny’s Grave at0457 to find a cop keeping an eye on a white SUV in the back parking lot. Some guy with neon socks, a light around his head, no shirt with some wires around his chest. Oh wait, that was just Warbucks getting a welcome to FV from the PD checking his passport. 6 PAX eventually made there way to get their schweat on. Here we go.

EC: Warbucks and Banana Seat

Warm Up:
Lap around track with some added slides and carioca on the parking lines then some quick feet down the bumpers.
Circle up
Mtn climbers x20 IC (slow to fast)
Worst merkin x10 IC (wide, reg., diamond=1)
Jump lunge x10 each leg
We’re not worthy/butterflies x10 each IC

The Workout:
Partner up
P1 Doug out – chin up holds x5, hanging leg lifts x10, dips x15, R&R until partner returns
P2 Field – run complete field then switch
3 rds total

Picnic tables
Box jumps x10
Dirkens x10
Plank jacks x10 IC
3 rds

Playground (rotating)
Rows x15
Swing hanging knee tucks x15
Burpees x5
3 rds

Mary:
Freddie Mercury’s x20
V ups x10
Circle x5 clockwise, x5 reverse
X crunch x10
HAND

Announcements:
Night Train CARPEX, Sasquatch CSAUP

T-Claps (Recognition):
Warbucks cooperating with FVPD.

Prayer:
Crab Legs MLB tour for ALS, Warbucks M expecting #4, unspoken

Awesome work today gents! Way to give 110%. We were all soaked for that circle prayer. As always, pleasure to lead you men.

BS Out

Beatdown at Santa’s Workshop (JOCO)

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Pax of 4 at Santa’s Workshop for a morning beatdown. 

Warm Up: Lap around the park followed by side straddle hops, imperial walkers, good mornings, hillbillies, and arm circles.
The Workout: Dora made an appearance with 100 merkins, 200 squats, and 300 LBC with 100 yard sprint down and back. We followed Dora with 11’s across the tennis courts with carolina dry docks and bobby hurleys.
Mary: A.B.C.
Announcements: BRR (need two more runners), poker night, and 5k for Globulins nephews Eagle Scout (more to come).
Prayer: Family recovering from injuries, Churches with VBS this week, and family starting new careers.

Uncle Rico Meets Paul Bunyan

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It was YHC’s 3rd Q of the week and what better place to wrap up a 5 pack birthday week than back down at my roots in South Wake!  We had one FNG, Galaxy (soccer fan who’s from LA), and a visitor YHC’s coworker from JOCO, Bunyan.

FNGs: Galaxy (Tina if he ever forgets his name)
Warm Up: Circle up immediately on the spot for the following:
SSH ICx53
Frankenstein Kicks ICx15
Turkish Getups 10 OYO
Daisy Pickers ICx15 (I’ve literally never called these but we needed a breather)
Turkish Getups 10 OYO
The Workout: Mosey over the top of the stairs and partner up.
Partner 1 – LBCs
Partner 2 – Run to the bottom of the stairs and then Bear Crawl up the stairs with merkins on the steps
Flapjack, Repeato

Form 2 lines for Indian Runs Das Loop Style (something I picked up in Wilmington on Monday)
Last man does a double weave to the front.  We did this over to the lower parking lot.

At the lower parking lot keep same partners for half laps around the pickle for patty cake merkins.  First lap was 1 each side, then 2, then 3, on up to 5.

Form the 2 Indian Run Das Loop Style lines again and head back to the big soccer field near the flag.

At the soccer field we did back planks on the end line.  When YHC said GO! PAX sprinted to the midpoint and did 2 Turkish Getups and then Moseyed to the other end.  Repeato back each time increasing by 1 Turkish Getup until we got to 8.  At that point we started from Back Plank and sprinted to the end with no pausing for TGs.
Mary:  PAX called out various exercises ICx15:
Diamond Merkins, Low Slow Flutter, American Hammers, and some others that I can’t remember right now.
Announcements: Sasquatch in ENC (talk to Pikachu for more details)
NEW BETA AO – 7/3 at Crowder Park 0530
Night Train (talk to Lipstick or anyone in Carpex other than YHC for more details)
T-Claps (Recognition): EC: Lipstick, Dumbo, Pablo, Galaxy, Mookie, Pikachu
Mookie on his 6th workout of the week with Breathtaker
YHC on his 5th workout of the week for a 2nd straight 5 pack, and 3rd Q of the week
Lipstick for showing up to a workout that Peeping Tom was at
Prayer: Crab Legs Ballpark Tour, those healing, unspoken

 

Guys – as always it’s a very special pleasure coming back down to visit, let alone Q.  I enjoyed it!