Rock Crabs

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PAX: , ,

YHC pre-blasted to have something heavy on hand because we’d be doing some “rock” work.  Also decided to throw in several exercises in the crab position.

FNGs: Nope

Warm Up:

Standard merkin x10

SSH x20 IC

Nancy Kerigan x10 IC forward and reverse

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

This whole routine was performed three times with our “rocks” –

Colt 45 (15 curls from the bottom to half way, 15 from half way to the top, 15 full curls)

Elf on a shelf x10 IC.  For these you start with your “rock” beside you.  Pick it up and lift it as far above your head as you can reach and then put it back down beside you on the other side.  Done in cadence it was one up, two down to the other side, three up, four back to original location.

Triceps curls x10 IC

Ground Pouders x10 IC

Bus Drivers x10 IC

Halo x10 forward and reverse

Goblet Squats x10

Deadlifts x10

Rut-rows x10

Then came the crabs.  Most of these were also done with our weights.  On the last exercise I quickly found that having the weight there would have been bad news for any future pickle pounders, so YHC quickly modified.

Crab cakes x10 IC

Crab humpers x10 IC

Crab jacks x10 IC

 

Once all three sets were complete we did some plank work.  We started with a standard plank and alternated raising our arms.  From there we did Catalina Wine Mixers followed by mountain climbers and finally plank jacks.

Finished up with some runners stretch and pigeon pose.

Mary:

American Hammer x10 IC

ABC’s

Box Cutters x10 IC

LBC x10

Announcements:

Nothing new to announce.

Prayer:

For all PAX dealing with the craziness in their houses right now if they have kids.  Even if not, when was the last time you spent this much time with your M?  Prayers also for all of our medical staff out there fighting the good fight.

 

Thanks for everyone that has been watching the stream, either during or after.  I honestly can’t wait until I get to see you all out in the gloom again.  Tonight we had a photographer come to the house to do porch photos where she stood on the sidewalk and we stood on our front porch.  We had everyone dress up in something that represented something they were missing.  My son wore his baseball uniform, one of my daughters was in her girl scouts uniform, my wife in her junior women’s club shirt.  I had on an F3 shirt.  I miss seeing your sweaty, gross, ugly (not you Dauber) faces and I can’t wait to get out there just in time for it to heat up and hate smelling you all at COT.  Stay safe.

 

010000

Merkins on the Rocks

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5 PAX for a hump day beat down.  Forecast was ugly but we mostly stayed dry.

EC: ShamWow and Aquaman

FNGs: Not today

Warm Up: SSH, Good mornings, Imperial Walkers

The Workout: Ran the loop around the soccer fields, taking the long way (including Ivan parking lot) to the rock pile.  Selected a rock to get good and cozy with and proceeded back to the sidewalk around the fields.  YHC has always considered 4 corners at Womble to be a solid workout – you get some distance and mix in good boot camp exercises.  Decided to kick things up a notch today by taking our rocks along, as follows:

Corner 1: 10 curlz for the gurlz
Corner 2: 10 curlz for the gurlz, 10 triceps extensions
Corner 3: 10 curlz for the gurlz, 10 triceps extensions, 10 shoulder presses
Corner 4: 10 curlz, 10 extensions, 10 shoulder presses, 10 merkins on the rocks (Any bartenders among the PAX? Seems like a good drink idea).

Repeato, but remove one exercise per corner on the trip back around.  Carrying the rocks definitely made it more difficult.

After completing two circuits we headed to the shelter for the following:
10 step-ups per leg with rock, OYO
10 curlz
10 triceps
10 squats with rocks
repeato, but this time add 20 merkins on the rocks.

Returned to the rock pile, then took the long way back around the circuit and headed to the shelter for Mary.  Got in about 2 miles altogether.

Mary: Mary-go-round with PAX that included lots of six-inch hold, lots of plank hold, a variety of standard ab exercises and then burned it down at the end with 25 merkins.

Announcements: Short discussion about COVID-19 (because really, what else is there?)

T-Claps (Recognition): @FloJo, @Hardy, @Aquaman, @ShamWow for showing up despite the miserable forecast.  Turned out that the weather was fine.

Prayer: Variety of prayers for first responders, health care professionals, everyone dealing with the effects of coronavirus, leaders, and friends and family that have significant health challenges

2 PAX for a soggy wet morning

/in /QIC:
PAX: ,

When I woke up this morning the rain was coming down. I initially thought why I signed up to Q. I already had a couple of text messages saying….I’m out this morning. So, I got up and headed that way. I had pretty much made my mind up if no one shows I will head home. It was raining hard. As I was headed West on Wake Chapel Road with my turn signal on to turn left low and behold a car was turning into Action Park. I was like….NO I want to go back home. Oh well, Fanny Pack did not disappoint and fartsack like others I will not NAME: F_N__E? _E_? lol

FNG: None

Warm Up: Moseyed a lap around the tennis courts. SSH-20, Imperial Walkers 15, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

The Workout: Moseyed down to the concession stand. Around the clock Merkins, 12/3/6/9. Over to the wall for 15 count Dips, Urkins and Derkins. Rinse and repeat. Headed to the concession stand where Fanny Pack took over. Peoples Chair while the other one bear crawled around the building. Then together BTTW IC for a 15 count. Rinse and repeat.

Lunged walked to end of parking area. 15 Squats IC bear crawl back. Rinse and repeat. Back to the wall for Dips, Urkins and Derkins. Rinse and Repeat. Moseyed to the rock pile by the tennis courts. By this point we were co-Qing the workout. 15 count IC curls for the girls, ground pounder, over head triceps, dead lift, bus drivers, wonder bras Rinse and Repeat. Great mumble chatter this morning with Fanny Pack.

Mary: Wind Mills, Plank Jacks, Squats with long hold and Have a Nice Day.

Announcements: See Slack and Facebook

T-Claps: Fanny Pack for getting out in the rain and pushing me to be better this morning!

Prayer: All those affected by Corvid-19 virus. Sickness, job loss, business owners suffering, and thing will never be the same. This has for sure brought families closer together however prayer for needing a break from one another. Prayer for Fanny Pack nursing a hamstring strain.

Remember, no storm lasts forever, Hold on. Be Brave. Have Faith! Every storm is temporary and we never face the storm alone. God is with us. Always.

Privilege to lead with Fanny Pack!

Not doing that again

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Doing these streaming workouts has caused me to have to dive deep in to the Exicon to find exercises that don’t require running, partners, or bear crawls.  Or some combination of them.  I peruse it every night, building out a new, stationary routine that I can do in the morning, hoping to find close to 45 minutes worth of material.  Last night’s research brought me to the Super 21.  It starts with 1 merkin and 1 situp and increments up by one each round until you finish by doing 21 of each.  For those keeping count at home that’s 231 reps of each.  After compiling my workout I spent the rest of the evening trying to convince myself to change it.  I didn’t.  I should have.

FNGs: None

Warm Up:

Good morning x10 IC

Windmill x10 IC (half way through my ghetto camera set up fell apart so there was a break to fix it)

Daisy Pickers x10 IC

Sir Fazio Arm Circles 10x forward 10x reverse IC

The Workout:

Super 21 – Started with 1 merkin and 1 situp.  Kept going until we had completed 10:10

Monkey Humpers x21

Resume Super 21, sets 11 – 13

Squats x21

Sets 14 & 15

Mountain Climbers x21

Sets 16 & 17

Imperial Walkers x21

Sets 18 & 19

Hillbilliles  x21

Sets 20 & 21

This was terrible.  Don’t do this.  I won’t do it again.

We still had time left over so we did 11s with Turkish get-ups and tricep dips.  As the filler in between we did 10 SSH in cadence.  We ran out of time before we could finish all of the sets.

Mary:

American Hammer x15 IC

Boat/Canoe x10 IC

Dolly x10 IC

Announcements:

Nothing new
T-Claps (Recognition):

H1N1 and Fumunga for watching the recording and following along at home on their own time.  Way to find time to post!

Prayer:

All the people affected by the virus.  Those dealing with the madness in their houses.  Unspoken.

 

See you tomorrow morning.

010000

I didn’t know what Library Hill was until this morning.

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5 Pax, including rare visits from Foghorn, Cupid, and Banana Seat, showed up for a full body workout and hill repeats at Downtown Train.

FNGs: Negative

Warm Up: Warm up lap > 10 burbees OYO > SSHs > Merkins > Squat Jumps > Butt Kickers

The Workout: Mosey’d to rock pile grabbed rock and headed to the circle/fountain at the top of library hill. Spread out around circle for the following sets:

Set 1: In cadence – Curls (x 30), Tricep Extensions (x30), Overhead press (x30), Curls (x 20), Tricep Extensions (x20), Overhead press (x20), Curls (x 10), Tricep Extensions (x10), Overhead press (x10)

Run down to pool parking lot, 10 squat jumps, back up library hill.

Set 2: In cadence – Chest press (x30), tomahawks (x30), Chest press (x20), tomahawks (x20), Chest press (x10), tomahawks (x10)

Run down to pool parking lot, 10 merkins, back up library hill.

Set 3: Monkey humpers (x30), squats (x30), lunges (x30), Monkey humpers (x20), squats (x20), lunges (x20), Monkey humpers (x10), squats (x10), lunges (x10)

Run down to pool parking lot, 10 burpees OYO, back up library hill.

Returned rock and mosey’d to parking garage for Mary.

Mary: 50 LBCs in cadence

Announcements: Slack and Facebook

T-Claps (Recognition): Banana Seat, Cupid, Foghorn, and Potts for coming out on a dreary Monday morning and putting in the hard work.

Prayer: 60 seconds of silence.

Looking for hills

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Had 8 @ AGS for some miles of various sorts…4 runners, 3 ruckers, and Yogurt running his leg of the marathon relay! YHC decided on a hilly route for the runners.

FNGs: Nope
Warm Up: Butt kickers, frankensteins, SSHs
The Workout: Womble > Ballentine > 55 Bypass (turnaround) > W Elm > Avent Ferry > Cemetery Hill > Earp > Bass Lake > Stintson > Around Womble > Grigsby > Womble (6.2 miles)

Mary:

Announcements: See Slack and Facebook

T-Claps (Recognition): All PAX for continuing to get out an push themselves in what is a fairly stressful time for everyone.

Prayer:  30 seconds of silence

SPELLING Continues at Purple Cobra

/in /QIC:
PAX: , , , ,

FNGs:  None

EC:  Redenbacher & ShamWow!  Nice job men!

Warm Up:  Arrived at the BP/Harris Teeter parking lot a bit early and found two cars (one with an F3 sticker) and felt confident I was in the right place.  I had reached out to Foghorn for some guidance, specifically, if there was a rock pile.  I toyed with the idea of doing a repeat workout with my spelling sheets that was successfully implemented the day before at PC.  I saw a HC from Deadbolt the night before and thought I should change things up so I planned out a rock routine for this boot camp.  As the clock struck 5:30, no signs of Deadbolt.  (I later learned he ended up at a different site this am).  I also learned the rocks at this AO were let’s say, smaller than I was accustomed to, compared to other rocks at other SW sites.  It was determined that SPELLING was now back in play.  Four PAX followed YHC around the parking lots and back to the flag for the following warmup exercises:  10 cc Good am, Don Quixote, Daisy Pickers, Overhead Claps, Seal Claps, Sir Fazio Arm Circles (F/B), Hillbillies, Imperial Walkers.  SSH X 25.  I think I deeked out Foghorn a couple of times as my starting positions did not correlate with the warmup exercise.  Apologies.  I think my mind was racing ahead.  No matter.  PAX seemed in good spirits despite all of the crazy COVID-19 stuff going on.

The Workout:  Grabbed my SPELLING HOMEWORK from the car.  This was a list of exercises from our F3 exicon in alphabetical order with a number of reps associated with it.  See Photo below.  Asked PAX where was a good wall to commence some wall exercises.  Ran over to a new building behind the HT.  Had PAX execute people’s Chair (each PAX called a 10 cc) up the line.  Recover.  Back on the wall with BTTW starting from opposite direction, again with each PAX calling a 10 cc down the line.  Rinse and repeat 2 additional times.  I think it was about this time ShamWow! Wanted to tell some jokes.  There is always one.  Just like this one:  Did you hear a lot of celebrities are being diagnosed with COVID-19?  Fortunately, John Travolta was misdiagnosed.  Yeah he has the Saturday Night Fever but he’s still “Staying Alive, Staying Alive!”  OK, I will not quit my day job.  With homework in hand, we ran to the road by the burger joint and across from the DD.  It had a nice hill with some protective barriers at the bottom marking off a future road extension.  I handed each PAX a paper in a clear plastic holder.  Discussed they had to spell their full names out and then add their F3 name.  One letter at the top of the road.  Run to the bottom and do the exercise corresponding to the next letter.  Diversions to a wall were allowed to perform certain exercises like A = Australian Mtn Climbers.  The PAX performed the following letters/exercises:

CRAIG JOSEPH NELSON DAUBER

SHAUN TIMOTHY BROTHERS FOGHORN

MARK ALLEN RUSSO SHAMWOW! (! Was substituted for another letter  R, helping Redenbacher finish off his name)

MARC STEVEN LEMIRE BOBBY DALL

COREY BRANDON TAYLOR REDENBACHER

A little over two miles were covered at this “boot camp” – sorry fellas for the extra running.

Mary:  With only a few minutes left, we gathered our gear (lots of garments were thrown to the ground during this workout) and ran back to the flag, tired, but still in high spirits.  Had PAX hold squat while I grabbed my phone.  I wanted to record PAX full names, including their middle.  Getting old.  Led PAX with some AB exercises that included 6 inch hold, box cutters, and LBCs.

Announcements:  See FB/Slack.  Eat red delicious apples.

T-Claps (Recognition):  ShamWow! Got a new job/promotion.  Rumor has it he will be colleagues with Oprah.  Really.  No sh#t.

Prayer:  Everyone impacted by virus, emotionally, financially, physically, etc.  UNSPOKEN.  I may have forgotten a prayer request – apologies.  YHC took us out.

Honor to lead! – Dauber

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PAX: , , , ,

6 Pax and 2 runners made it out for a Hilltop Prison Yard workout hosted by the Warden (Breach)

Double D, Sprinkler, BB, Felix, Hefer,

Runners- Dirty Pipes and Laettner

Warm-Up: A short Mosey around the parking lot to a circle of 22 rep counts of SSH, Windmills, Daisy Pickers, and Imperial Walkers/Hillbillies

The Workout: 6 Stations 2 rounds, 2 minutes of work at each station with 15 second of rest between each station

Station 1 Barbell

Round 1               Ab Rollouts

Round 2               upright rows

Station 2 Big tire #1

Round 1                Flip-Squat-Flip

Round 2               Plank Get-ups

Station 3 Pain Sticks

Round 1                Pain stick hip bridges

Round 2                Cross Over Merkins

Station 4 Weight Plates

Round 1                Weight plate straight arm raises

Round 2               My Little Sunshine’s

Station 5 Fire Hose

Round 1               Pull and Bear Crawl

Round 2               Plank Pull Through

Station 6 Sandbag

Round 1                Bent Over Rows

Round 2                Shovel Twists

Mary: Ab burnout, 3 rounds of duck duck plank holds followed by 22 counts of LBC’s Homer to Marges and Pickle Pounders

Announcements: Be Patient, with all that is going on be slow to anger and think through your decisions. Don’t let the current situation be the reason that you make a bad choice that can hurt you and your family. You will be remembered by how you handle this situation, so let your positive character show through.

Prayer: Keep us safe and let us get through this with positivity.

Remedial Education Needed

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PAX: , , , ,

Counting and reading should be easy by now, right?  You’d think so.  Well, if you were on the live stream this morning or watched later in the day you’ll know that to not be true.  Cards are easy.  A suit equals a workout, the value equals the reps.  Except for when you can’t count in your head (or remember the card) or if you continuously mix up the workout/suit combination.

All that said, I like to think it was a good workout.  There was sweat dripping off my head on a cold, albeit indoor, morning so I feel like something got accomplished.

FNGs: No.  Honestly, if I do get one we should probably call the police.

Warm Up:

Good Morning x10 IC

Daisy Picker x10 IC

Squatted Moroccan Nightclubs x10 IC

Arm and shoulder stretchers

SSH x20 IC

The Workout:

Fairly basic deck of card workout.  The value of the card determined the reps.  Face cards were 10 and aces were 11.  This was not a standard deck.  I took out everything below 5, took out one each of 5, 6, and 7, and filled in the rest with other face cards.  There were also 5 or 6 jokers.  The excercises were:

Hearts – Merkins/Diamond Merkins/Wide Grip Merkins

Diamonds – LBC/American Hammer

Club – Squats/Lunges (N x each leg)

Spade – Air Presses (in cadence)/Carolina Dry Docks

Joker – 5 burpees

The idea was that the exercise would change with each drawing of the suit.  I’m pretty sure I didn’t do that right either.

 

Mary:

Sleeping Hillbillies x10 IC

Superman x10 IC

Australian Snow Angels x10 IC

Low Slow Flutter x10 IC

Protractors

 

Announcements:

AOs still meeting but be respectful of the state mandated closure of playgrounds.  Two virtual options, this one and Dawgpound’s on it routines.

Prayer:

All the medical professionals.  Anyone dealing with the virus.  Unspoken

 

Until tomorrow.

 

010000

SPELLING PAX NAMES in the RAIN

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PAX: , , , , , , ,

FNGs:  None

EC:  Dawgpound, Buford, Pikachu, Emeril

Warm Up:  Planted flag early fearing I was going to be late for my virgin Paradise City Q.  Saw two vehicles with F3 stickers and new I was in the right place.  Planted shovel flag and donned another shirt.  It was 44 degrees and moisture was in the air.  I had a bathing suit on in lieu of shorts.  I thought for sure we would be getting wet (puddles, ground, or rain).  Lots of chatter as the clock struck 530 am.  I had asked Doc how far PAX normally ran knowing this was a high-intensity AO with a lot of running.  I had visions of doing an entire lap around Ting for part of my warm-up.  Doc gave me an estimate on the distance and I opted to run around the front parking lot area before executing some exercises in front of the flag.  More mumble chatter and a history lesson around Don Quixote.  10 count Exercises included good am, Daisy Pickers, Don Quixote/Windmills, Seal Claps, O/H claps, Sir Fazio arm circles, Hillbillies and Imperial walkers. Finished up with 25 SSH.  Asked the PAX to hold Al Gore while I retrieved my “Spelling Lesson Plan” for the workout.  See picture below:

 

The Workout:  As we gathered up at the bottom of the ramp, PAX members noticed “my files” under my arm.  I handed each PAX the workout (printed sheet with the entire alphabet with a correlating exercise and exercise # of reps in a plastic sheet protector) and gave them the following direction:  SPELL out your full name and then SPELL out your F3 name.  Time permitting, begin SPELLING out “Paradise City”.  No initials like BJ were permitted.  It would be WILLIAM, etc.  The list of exercises were randomly assigned based on the first letter or a letter found in the name in the F3 exicon.  For example:  A = 10 Australian Mtn Climbers, B = 10 Burpees, C = 15 Carolina Dry Docks, etc.  Conspiracy theories immediately were thrown out, accusations were made, when certain letters of the Q’s name had no burpees.  Here are examples of what the PAX ending up spelling:

CRAIG JOSEPH NELSON DAUBER

MATHEW JOSEPH TAGUE EMERIL

DAVID DEREK ADAY DOC PARADISE C

CHRISTOPER LEE ADKINS  PIKACHU

DAVID MORTON KEY DEADBOLT

MICHAEL HOLLAND EDWARDS BUFORD

RYAN BAILEY HOOPER DAWGPOUND

DANIEL ATKIN SNAP (still waiting on his middle name via Slack message)

So, in order to get our miles in for this HIGH-INTENSITY workout, one exercise was executed at the bottom of the ramp.  PAX ran to the top and then executed next exercise.  Some modifications were allowed.  Performing an exercise earlier because a wall was at the top vs at the bottom.  Once exercise was completed at the top, PAX ran back to the bottom.  New letter, new exercise.  Rinse and Repeat until names were spelled out completely or we ran out of time.

Everything was going well UNTIL the skies opened and COLD RAIN came down.  That sucked.  With 6:08 on my watch, PAX gathered under the cover of the building at the top of the ramp and got ready for Mary.

When all was done, I thought I heard 3 miles from a PAX that were covered during this AO.

 

Mary:  Without stopping, PAX knocked out the following 10 cc exercises:  H2M, H2M Left leg up, H2M Right leg up, Pickle pounders, Freddie Mercury, Hello Dollies, Box cutters, 6 inches, Heel taps, and Have a Nice Day.

Dawgpound wanted Buford to remove the metal post barrier and drive up the ramp to pick him up.  Not happening today.  PAX all took off running to their vehicles.

(I told my daughter about the workout today.  And she was spot on.  She told me although the weather had been awful, I had experienced something I would not forget and I had done it with some F3 guys.  Lot of wisdom from an 18 year old.)

Announcements:  See Slack and FB.  Be mindful of new rules in play re: playground equipment.

T-Claps (Recognition):  PAX who got out in the RAIN today.

Prayer:  Pikachu’s boss/boss’s wife – both ill and admitted to the Hospital, possible COVID-19 Dx; Deadbolt’s friend, John F., recently placed in hospice with cancer spreading through his body.  All family members.  Leaders.  YHC took us out.

 

An honor to lead! – Dauber

 

If you plan on going to Purple Cobra tomorrow, you may see this workout again.