We Don’t Do That Here

/in /QIC:

After running a lap around the track and starting warm up your QIC didn’t notice that Forceps tried to sneak in without anyone noticing until Double D called him out!! At which point Double D says we have “burpees coming our way” to which Gump responds with “ We don’t do that here in Fuquay.”  Needless to say your QIC was going to have none of that and we did 5 burpees OYO to end warmup.

PAX: Double D, Gump, Forceps, Farva, Potts, Doc, FedEx, 16-Bit, Yosemite, Sprinkler

EC: Fonzie, H1N1, LED  Don’t know if this qualifies as EC because they never came back for the workout

FNGs: None

Warm Up: Did the normal SSH, Imperial Walkers, Hillbillies, Good Mornings, Air Squared and  Fozio Arm Circles in a plank position

The Workout: After warm ups we moysed over to the soccer field in front of the playground where I told the pax that we’d be doing “ The Sheldon Cooper” which consisted of burpees, squats, merkins, BBSU and a lap across the field and back. We started with 10 of each exercise and worked our way down to 1 except for the burpees. On the last set of burpees I ask Sprinkler to pick a number between 1-10 and he said 8 so we did 8 burpees.

Mary: American Hammer, low slow flutter, homer to marge, stretches and pickle pounders

Announcements: Check Facebook and Slack

T-Claps (Recognition):

Prayer: DOA wife who lost her Mom, Finkle’s daughter, Noah Ark’s wife

Between Two Ferns with your host Chips

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Everyone seemed happy before the workout started. Folks where chatting. Once the workout started most of the mumble chatter died down. Except Chips continued to interview Pax for his local cable broadcast show Between Two Ferns. He got some great material. To not be out done Dumbo brought his own source of entertainment. Red beans and rice the night before packs a powerful punch in the morning.

EC: Dawgpound, Pablo, Buford, Sliderule, Blue Hen, Flanigan
FNGs: None… Bummer
Warm Up:

A jog to pick up the bricks. Yes they are still there.

Circle Up for the following exercises with the bricks
Side Straddle Hops
Bat Wing
Ralpies

The Workout:

Head to the wall for the following:

3 Rounds:
30 Count Balls to the wall
10 Count Squat hold bricks being held out
5 Count Left Leg Up
5 Count Squat hold
5 Count Right Leg Up
5 Count Squat hold

Head to the playground for the following:

3 Rounds
Split pax into two
Pax 1 Pull Ups
Pax 2 Squat Goblet Press — Timer 20 Reps. — Last round we added a bicep curl

Head to the flag pole for the following:

2 Rounds
Dipplers (Dirken Nipplers)
Dips
Lunge Bricks Overhead

Head to the grass area by the side parking lot for the following:

3 Rounds
Pax forms two lines facing each other. Hold Bricks straight out to create a sort of tunnel
Pax at one end BearCrawl between the pax to the other end

Head to the soccer field for the following:
Jack Web 1 Push up to 3 Shoulder press ratio with bricks up to 5
Squater Pyramid up to 15

Mary:

Head back to the flag pole for Mary:
Toe Taps
LBCs
Homer to Marge
Toe Taps
LBCs

Announcements:

Frosty December 7th.
Holiday party December 14th
Shield Lock challenge

T-Claps (Recognition):
Prayer:

Family involved in the Plane Crash
Families involved in the death of the 14 year old girl

Buckets of Fun

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YHC arrived a few minutes early to set-up. A quick mosey to the loading dock and filled up buckets with rocks for later and returned to find Axe. 187 shows up and we’re off for EC. 187 said he was going to push his pace on the EC route and off he went. Axe and I saw him back at the flag where he was showing off his shiny crown to Pikachu. 0530 hit and YHC gave a quick disclaimer for FNG Matt and we were off. YHC misspoke during the disclaimer and told him to modify and not hurt us. Turns out this was accurate as he is a martial arts instructor in his spare time.

EC: 187, Axe, Warbucks

FNGs: Welcome FNG Who Dat

Warm Up:
A 10 foot mosey and circled up for:
SSHx25 IC
Imperial walkers x10 IC
Hillbillies x10 IC
Windmill x10 IC
Squats x10 OMD

The Workout:
Mosey to bank lot
Thang 1:
ATMs
Alternating shoulder taps x10
Tempo Merkins x10
Merkins x10
Lap around bank.

2 rounds were done and shoulders were burning, so we mosey’d over to the loading dock.

Thang 2:
Bucket BOMBS
PAX split into 2 groups (3 and 4).
Group 1 grabbed a heavy rock filled bucket and carried it around Jiffy Lube while Group 2 worked through BOMBS exercises. We started at 10 for round 1, decreasing 1 rep each round down to 5.
Burpees
Overhead claps
Mtn climbers
Big boy sit-ups
Squats

Rocks were returned and we headed to the guardrail behind JL.

Thang 3:
Buckets of fun
Staying in groups, Group 1 does AMRAP of exercise while Group 2 carried a bucket in front with straight arms around jiffy lube / flapjack until done.

Round 1 dips
Round 2 homer to marge
Round 3 pickle pounders

Mary:
6 inch hold for the 6 and while Deadbolt and Potts talked trucks. DB really likes how the Toyota back glass rolls all the way down… Now for Mary.
LSF x20
LBC x20
Homer to marge x20 + R/L until time

Announcements:
SW Frosty CSAUP on 12/7, F3 SW Christmas party 12/14 – location TBD (not Womble), Potts VQ at TBD tomorrow, 13.1 mile insomnia EC prior to U-Turn Saturday, 0330 launch – PIkachu and Mookie are responsible for this…

T-Claps (Recognition):
Potts for his VQ tomorrow. Get out and support him!
187 for the Cobra EC crown. That dude is fast!

Prayer:
Shredder, plane crash in Umstead

YHC took us out

Yellow Everything

/in , /QIC:
PAX: ,

YHC rolled up to the Veteran’s Park pull up bars to an unfamiliar pax wearing an F3 shirt. Introductions yielded that it was Yellow Cake from F3 Concord. After a few minutes of chatter it was 1900 and we were off.

FNGs: None tonight
Warm Up: Right to the murph
The Workout:

1 mile run

(in sets)

100 pull ups

200 merkins

300 squats

YHC had a dinner engagement (and had done some EC) so the 2nd mile didn’t happen. Yellow Cake took off for the 2nd mile.
Mary: N/A
Announcements: Told Yellow Cake about Pace Yourself Run Club run Tuesday and Thunder on Wednesday.
T-Claps (Recognition): Yellow Cake for posting while on the road
Prayer: Unspoken tonight

Developing a Reputation

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17 Pax mosied at Paradise City for a high intensity bootcamp. The smell was ripe this morning as Pax set off for EC and continued to linger throughout the workout. Welcome back Kotter (Pilgrim). Special appearance by Roger Roger and his truck.

7 for EC: Lipstick (early or late I’m not sure but there was one pit stop), UTI, Emeril, Full House, Pablo, Warbucks, Skidmark, and Pikachu ran from home.

Q was informed he may be developing a reputation. 2nd Q in a row that has gone longer than 3 miles.

FNGs: I’ve been told my workouts may not be FNG appropriate and the SouthWake site may need to say high intensity bootcamp.
Warm Up: Small mosey lap and circle up for 10 cc SSH, 10 squats, 10 cc lunges, 10 merkins, 10 plank jacks, 10 WWIIs, and 10 American hammers
The Workout: Catch me if you can run around the complex. Partner 1 does 5 jump squats then catches Partner 2. I full lap. Went back for the 6 as Cowboy pulled a Lipstick.

3 man Indian Run from the bottom of the ramp across the parking lot to the stairs.

1 time down 7 SSH, return to start 7 SSH (not done in Cadence)

Next time 7 SSH, 7 squats

3rd round 7 SSH, 7 squats, 7 Lunges

4th time 7 SSH, 7 squats, 7 lunges, 7 merkins

5th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks

6th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s

7th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers

Get the 6 and everyone did 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers together

2 groups of Indian runs back around the complex to the start.

Mary: 4 minute plank hold with Peter Parkers and 1 arm up, 1 leg up.
Announcements: CSAUP in South Wake Dec 7. Pikachu and Mookie doing Insomnia run of 13 miles starting at 3:30 AM before U-Turn (WTF)
T-Claps (Recognition): Way to kind this morning Tetnus.
Prayer: Family and community of HS after young girl was killed last week.

Done in time for the funeral.

/in , /QIC:
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FNGs: none
Warm Up: We were greeted before the workout by a lady who was closing the parking lot for a funeral that would be occurring later in the morning. We assured her we would be done and gone well before the funeral and she kindly let us stay.
Regular warm up jog followed by SSH (15), Imperial Walkers (15), Hill Billies (15) and Sir Fazio Arm Circles (10 forward, hold 10, 10 backward).
The Workout: Pax were instructed to get a medium-sized rock and meet at the amphitheater. Curls for the girls (15), triceps (15), Bus Drivers (15) and Ground Pounders (15). Jog around the library and back for Urkins (15), Durkins (15) and Dips (15). Rinse and repeat through both one more time and returned rocks. Back for Mary.
Mary: Quiver inspired me (in one of his Qs) to do a bit of yoga. So we ran through some reaches for the sky, reaches for the ground, downward dog, cobra pose and runner’s stretch.
On to more traditional Mary with Homer 2 Marge (15), LBCs (15), Pickle Pounders (15), American Hammers (15).
Announcements: F3 Christmas Party Dec 14th. Winter CSAUP is coming up as well. Deadbolt shared that Hope Community Church recently had a good message on parenting. Check out their website for more (I think they’ll have a video up soon).
T-Claps (Recognition): Breach for circling back for the six throughout.
Prayer: Crab Legs’ continued journey, safe travels for Pax headed to the Tuna Relay as well as other places this week.

First Chill of the Season

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YHC arrived to a chilly empty parking lot at 0505. I was quickly approached by a guy holding what looked like a crow bar at first. I kept my car running JIC. He explained that he had a flat and his phone was dead. Poor guy needed some help so I gave him a quick charge and he made a call on my phone for assistance. Warbucks and I were ready for a double down of old school vs. new school U-turn routes. Martini pulled in a couple mins before taking off to start his solo run. Feet started moving at 0516 so we could get back in time for 0600 warm ups. We arrived with about 2 mins to spare. Thanks for holding my hand Warbucks since I forgot my gloves.

Warm Up:
0600 Frankensteins, IP Butt kickers, IP, High Knees, DD Calf pulses, Squatted rockers
0604 Quick COT but Q didn’t cover announcements and prayers. My bad.

The Workout:
Running: Anywhere from 3 miles to 11 miles. Picking up the 6 was strong today as the 5 mile group all finished together.

T-Claps (Recognition):
Martini PR’d his distance today. He’s signed up for his first half (HSHM).
Runners at Ting and ATT for putting in strong work.

Great work! The cooler temps are definitely welcomed. Let’s keep up the good work on getting miles in on Saturday. Thanks for letting me pick up the Q.

BS Out!

Seniors at Ground Pounder

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FNGs: None

Warm Up:  Three seasoned PAX (one PAX close to Respect) came out for a last minute Dauber Q beat down at Ground Pounder on this lovely, 45 degree, fall morning.  Before U-turn started, Dauber told Forceps he had signed up to Q GP at 11pm the night before.  Q-sheet works!  Take a look at it and jump on it brothers.  Feeling guilty for not being in the gloom for over 10 days (damn Catholicism), Dauber felt the need to step up.  Forceps arrived immediately after I set the shovel flag in the ground.  After comparing notes about our fondness of running, Sprinkler rolled in just in time to get started.  Good mornings, Fazio Arm Circles, Daisy pickers, and static stretches got us us warmed up as we headed for coffee, I mean, headed to the wall for some wall work.

The Workout:  Lunges and Frankensteins along the way to the wall.  Three sets of BTTW and People’s chair for 15, 20 and 25 counts.  Mosey to the rock pile.  Lots of great mumble chatter while doing the following exercises with rotating medium-sized rocks:  curls, tricep curls, O/H presses, rut-ros, GPs, trunk twists, Bus drivers, goblet squats, from our six, protractors, H2M, skull crushers, straight arm curls, chest presses.  Return rocks, lunges to picnic table area for dips, erkins, derkins  with up and over picnic tables thrown in.  Leg work on the small wall, up/downs with L/R leg, star jumps.  Got the arms involved with diamond merkins, wide merkins, with Dead bug, LBCs and WWIIs thrown into the mix.

Mary:  Superman, leg lifts, bent leg lifts, and yoga stretches/poses.

Announcements:  None

T-Claps (Recognition):  These three senior PAX (two of whom did U-turn) for coming out on this glorious morning.

 


Prayer:  Forceps has a group of kids he works with participating in some outdoor activities today.  Helping them make good decisions in a safe environment.  F-V and HS has seen a rise in drug overdoses; prayers for these people in pain, looking to get high and dying.  Prayers to the first responders (fire, EMT, police) who are there to help these folks out and other members of our community in need.  Prayers for our injured F3 brothers and their families/friends who are suffering physically or mentally.  Dauber took us out.

F2 at new Coffee joint near Lowe’s post GP.

An honor I do not take lightly being able to lead you men.  -Dauber

My name is… My name is… My name is… Chubby Dawgpound

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Before the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.

EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs:  Does Midget count???
Warm Up:

Did a quick lap around the parking lot for it was a cold morning.  Then everyone grab there bell and we made our way to the playground.

Circled Up for the following:

Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse

The Workout:

Started things off with a couple of full body kettlebell exercises.

3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm

Next we took a quick jog to the Pavillon to grab a spot at the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

After the wall sit circuit it was time to get into some legs

2 Rounds of Single Arm Cleans and lunges.  This is an incremental exercise.  We start with doing 1 clean each arm then one lunge each leg.  We then increment from 1 to 5.  All the cleans are done first and after they are completed we move to the lunges.  I personally felt tired at this point.

Next we took another trip to the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

We can back for another flow.  This one was a straight leg deadlift, clean, and clean squat.  We did two rounds of this flow with 10 reps.  During the second round I asked everyone to partner up.  I wanted us to get some work on the pull ups.  I am personally awful at pull ups and need to get better.

Each pax had two sets on the pulls ups.  I personally want to thank Lucky for pushing me here.  I need it.

Next I wanted to move into some chest/back exercises.  We started Bridge Alternating Chest Press.  The mumble chatter really picked up here.  I felt like the workout intensity was not hard enough at this point.  So we took another trip back to the wall.

This time was a bit different. We did two rounds of the following.

5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.

After this was completed we went back to the playground for Mary

Mary:

Midget Flow.  Only time for one pass.

Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)

Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th

T-Claps (Recognition):  Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:

Girl in Holly Springs that was hit by a car
Health for all pax

Is this even safe?

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EC: Pikachu, Coal Ash, Maybelline, Dawgpound, 187, Emeril, Dumbo, ShamWow! Axe M4L on the Ruck. Anyone else?

FNGs: Not today
Warm Up: Quick Mosey around the lot back to the flag, Windmills x10, 5 Burpees OYO… (Didn’t you advertise no burpees? Yes, yes I did.), Frankenstein x10, 4 Burpees, Hillbillies x10, 3 Burpees, Imperial Walkers x10, 2 Burpees, SSH x41, 1 Burpee. Let’s do this thing.
The Workout:

PAX lined up to form 2 lines of 7. Death March w/ the last runner dropping for 10 Merkins. Continued for 2 cycles which led us to the top of the road by the school.  From there, last in was Emeril and ShamWow! Where we broke for a return back to the closer lot on the right.

PAX found a space to line up side by side in a chill-cut. YHC indicated that first PAX start bunny hopping over and down the end of the line. Couldn’t start the next PAX until the previous found the end.  One cycle through.

Re-formed Death March with 5 Merkins and jail broke at the playground hill to the “bowl”.

At the bowl, YHC instructed same lines split in different directions. At the top of first hill Star Jumps x10, other hill Monkey Humpers x10. Continued until 40 count complete.

Mosey to the stairs. Squat hold for the 6.

YHC laid out the plan… First group of 7 would go down the stairs as Bear Crawl with 5 Merkins at each landing (overheard “Is this even safe?” as Pikachu darted down into the gloom) rinse and repeat back to the top. While waiting second group completed Star Jumps OYO. Switch.

Next all PAX down the stairs, return back up with Bunny Hops for each step.

Mosey back to the flag!

Mary: Squat hold for the 6 in. WWII x41, Freddy Mercury x41, Homer to Marge x10 + RL/LL, Have a ni- “we can’t not finish the last 11 right?”, Homer to Marge x11.
Announcements: 12/7 South Wake CSAUP…Details coming soon. 12/14 Holiday Party.
T-Claps (Recognition):
Prayer: Yesterday’s tragedy with 14 YO girl being struck in traffic. Unspoken. YHC took us out.