So this workout is FREE???

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15 PAX including one FNG and a 2nd timer posted at Paradise City on the steamy morning. A few guys already lost the shirt once YHC took his off. FNG received the disclaimer at 0528. Today’s workout was a repeat from a previous AO in Carterico I led this past spring. The guys hated it so I knew it would be a great fit for PC. YHC mumbled to some PAX as we took off that the FNG had a good chance of merlot on this one. Here’s how the fun went down.

FNGs:
Bondo, Warren is 59 and survived without a merlot. However, he learned about a workout through HS Rec Center that he signed up and PAID money for. Little did he know our workout was free. M4L and YHC instructed him to Cxl his membership immediately and ask for a refund. Tell HSRC it was a horrible workout and they should Cxl this class.

Warm Up:
Butt kickers, High knees, Carioca
Circle up
Throwback for Blue Hen since he couldn’t make it.
Jacked Up
SSH x 20 IC
Plank Jacks x20 IC
Smurf Jacks x20 IC
Seal Jacks x20 IC
Red Bull Smurf Jacks x20 IC

The Workout:
Four corner stack’ems
C1 – diamond merkins x10
C2 – monkey humpers x10IC
C3 – crab cakes x10IC
C4 – Turkish getup x10
Run to C1 do exercise, back to start and same exercise.
Run to C2 do exercise, back to start and stack’em.
Repeat for C3 and C4, keep stacking

Black snake run to opposite parking lot

Split group in half
Loop burpees increasing merkins
10 burpees w/1 merkin (10)
9 burpees 2 merkins (18)
8 B 3 M (24)
7 B 4 M (28)
6 B 5 M (30)
Total 40 burpees and 110 merkins

Ramp belly sprints x3
Absolutions on recovery at bottom of ramp x5 (2 sets)

Mary:
She fartsacked

Announcements:
See slack, HS/FV Q swap coming in August

T-Claps (Recognition):
EC HIM and Bondo jumping right in…RESPECT

Prayer:
COVID-19 battles, Clay’s family, Matt friend of Bondo, unspoken

Great job to all those men pushing themselves. Cupid said he set a bootcamp record for calories burned at 600+. There were a couple guys that should be challenging themselves more because they are stronger than what they think. Appreciate the opportunity to lead as always.

BS Out!

731 Days Later

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Two years goes fast.  I still remember my first post and how I thought I was going to die most of the time.  How did those guys move so much?  How were they not as exhausted as I was?  Who is this Banana Seat guy and how has he not been arrested for torture? Kenny’s Grave was the only AO I went to for some time.  Thursday was my F3 day and that’s what I did.  And, honestly, having Banana Seat Q most of my first work outs was probably a blessing because, well, you know how he is.  He made me do things I didn’t think I could do and made me keep wanting to come back to see what more I can do.  So, for that Banana Seat, I thank you.

Two years later and I’m still enjoying every minute of these workouts, pushing myself and others to achieve things previously unachievable.  The things I’ve accomplished along the way were things that I would have told you I’d have never done before.  As we’ve all heard in the past, they workouts don’t get any easy, you get stronger.  And I’ve gotten a lot stronger and not just physically.

On to the workout, the preblast indicated that the numbers 24 and 16 would be prominent.  I was hoping the reasons would be fairly obvious.  I also remembered something that New Mexico said on Friday at Deadbolt’s 6 year Q, “Anniversary Q’s don’t have to suck, you know?”.  With that in mind I set out to make us all sweat but not to make us all regret it.  I also wanted to work in some of the things we did in my first workout so I borrowed a bit from that old backblast.

FNGs:

Not today

Warm Up:

We ran a lap around the track, mixing in butt kickers, high knees, and carocia.  We finally circled up near the tennis courts for:

Squatted overhead claps x24 IC

Windmill x16 IC

SSH x24 IC

Daisy Picker x16 IC

Burpees x5 OYO

The Workout:

The Red October guys went about their business why the rest of us moseyed down the parking lot some.  We partnered up to do some partner plank hops.  P1 did shoulder taps while P2 did side hops over their legs 24 times, and then switched.  Each partner did two rounds.

We moseyed a bit further to do some chilly broad jumps to traverse the rest of the parking lot down to the circle.  PAX got in chill cut plank position and spaced out a bit while the first guy got up and jumped over everyone.  When he was done he got down in to plank and the next guy went.  We got through 3 rotations before reaching the end.  From there we went and fished a rock out of the water and circled up for some quick rock work:

Curls for the girls x12

Tricep extensions x8

Ground Pounder x12

Rut Rows x8

Rinse and repeat (had to get 24 and 16 reps).  5 more burpees and then we carried our rocks up to the back parking lot and lined up.  We started with 24 dips on our rocks and then bear crawl pushed them to the other side of the parking lot where there was an island.  On that side we did 16 dirkins with our feet up on the curb.  To work our way back across the parking lot we put our rocks in our bellies and crab walked.  Back at the start we did 24 midget cookie pouches with our rocks.  With our rocks in hand we duck walked to the other side where we did 16 goblet squats.  We held our rocks and lunge walked back across and finished up with 5 more burpees.

We returned our rocks back to the drain and made our way over to the soccer field and lined up along the sideline.  Instructions were given that we would sprint across the field, do an exercise, sprint back, do an exercise, etc. The exercises were Bobby Hurley x24, irkins on the bleachers x16, tuck jumps x24, and lastly 5 more burpees.

We did a slow Indian run up to the bathroom building for a 24 count people’s chair before heading to the tennis courts for…

Mary:

Our esteemed Red October colleges joined us in the circle for:

American Hammer x24

LSF x16

LBC x24

and to round it off, 4 burpees for 24 total during the workout

Announcements:

The Bass Lake mulch project continues.  Great work is being done by UTI and the team so please help volunteer and help solidify F3 in the community.  We probably wake a lot of people up so giving ourselves good press can only be good.

T-Claps (Recognition):

To all the guys that did the ruck yesterday morning, helping bring food and supplies to Mama’s House.  It’s a great place and I love that we’re doing things to help them.  I was proud to see LED and Fram and F3 in a post from Mama’s House last week thanking them for their charity

Prayer:

For everyone dealing with all the things.  So much stuff is going on right now and we’re all dealing with something.  Maybe that’s the biggest take away that there is, we’re all dealing with something so have grace and patience for your fellow man.

I also reminded God that I think he left the oven on.

 

As always, it was an honor to lead.  When I started doing this there was no way I ever thought I’d be able to lead a workout, for many reasons.  I’m glad that I do and I’m glad that I can and I encourage anyone that hasn’t to get out there and do it.  You will surprise and impress yourself, I guarantee it.

 

010000

Kettlebells around the Oval

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PAX: ,

FNGs: none
Warm Up:  joined 16 bit for a warmup run and warmup exercises with 16/24 reps.  SSH, Windmills, burpees, squat seal claps, Daisy pickers to name a few.
The Workout:  Gump and YHC grabbed our kettlebells (including a brand new 25 LB) and headed over to the track.  While enduring one lap, we each took turns calling out a kettlebell exercise and then John Cusacked a few yards to perform the next exercise.  Reps varied between 10-15.  The following k-bell exercises were executed in the 80 degree dripping sweat, hot, friggin humid weather:  goblet squats, swings, o/h press, lawn mower pulls, figure 8, halos, thrusters, from the bench – more lawn mowers, Tricep extensions, curls for the girls, lunges.  Got on our six for chest presses, nipplers, lo-slo flutter, o/h press (seated)…ran out of time as we saw Mutiny PAX head for the wall of the snack house.  People’s chair (WWIIs also).
Mary:  16 bit finished strong with burpees, American hammers, low slo flutter, LBCs
Announcements:  mulch days at Bass Lake.  New AO – first ever Bike (mountain).  We have had a nice turnout before Thunder on Wednesdays over the last couple of months.  Going legit after talking to Pikachu.  Site Q will be a mixture of LipSync, Gump and Dauber.  Stay-tuned for more details.  Meet at tennis courts at 5:45 PM.
T-Claps (Recognition):  PAX who rucked to Mama’s house with 300 pounds of food yesterday.
Prayer:  all those impacted by COVID; LED’s uncle; UNSPOKEN.  16 Bit took us out.

 

Gump – thank you brother for raising each other up on the oval.  Some workouts are better than others.  We pushed through it and we are better because of it.

This Ruck was the best morning ever to adjust Gross weight!!!

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YHC talked to Breach about a food Ruck for Momas House of Thrift. Put it out on slack earlier in the week so you HIM could prepare. It was not disappointing this morning with 13 PAX for the Ruck and 3 for some miles. Arrived this morning to find at least 8 already packing the food into their back packs. M4life had a little extra pack for each one to hand off and carry along the route. 

FNG: None 

Warm Up: The RUCK 

The Workout: At 6:00 am we were off. Started the Ruck off with lots of mumblechatter. It was noted right off, that someone was already complaining about the weight of their pack. No name calling! After we hit the blue trail towards Breaches house he mentions, hey lets stop by my house. I said whats up? Nothing, I have a case of toilet paper we can pass around OTW. I was the first one to tote the box of paper. It was passed around for the first mile….until it was Breaches turn. He did carry it for a few feet before stopping and we regrouped. (Box of toilet paper no fun to carry.) We removed all the toilet paper and stuffed it into grocery bags and packs. This would have been the best morning ever, to adjust gross weight. Lots and Lots of TP. Back on the route to Momas House. Still heard complaining about the weight a certain HIM pack. No Names! A little over 4 miles we arrived to drop off the food. We estimated it was over 400lbs of food. Way to step up and help out when in need!! We soon found ourselves getting refreshments and coffee at Dunkin. The Ruck back was a much faster pace! The total Ruck was around 8.5 miles.  Breach and I decided we did not need to lead. We walk to fast!

Mary: None 

Announcements: Bass Lake mulch starts back Saturday.  M4life reminded to donate to the 4 families dealing with COVID and can not work.  

This is one of the best ways to get to know everyone. One minute you are walking and talking and the next you are near the middle or rear fellow shipping with another. Come out and join us next week. 

After much discussion when we returned we will make the food Ruck a monthly trek. More details to follow. 

T-Claps (Recognition) Pikachu, Cupid and Skidmark for getting some miles this morning. All the HIM’s for getting up and supporting this worthy cause to assist those in need. 2.0 Slaps LED’s son for joining us OTW back.  

Prayer: Continued prayer for LED’s friend. Victims of COVID. Our Country. Others had unspoken. Those who carried to much weight this morning! 

It was an honor to lead! Sprinkler 

AGS- No Random Birds..Lots of Hills and an F-Bomb

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With BRR just around the corner, YHC called for around 5ish hill miles in the pre-blast. The goal would be to keep all PAX together while tackling some of the favorite inclines surrounding Womble. Was arriving late to the lot, but saw some great leadership with Aquaman getting Cowboy and Oboe warmed up. No time to plant the flag, so joined the semi-circle to take over while Aquaman gathered some last minute items from his truck. Vasoline came rolling in from some EC a few minutes later.

Some PAX get 20-30 miles a week, this guy Vasoline is all about efficiency, getting his 20-30 over the weekend. 17+ yesterday and back at it this morning with 5 before the main event.

Warm Up: Asked PAX if they were ready to mosey and all were accounted for, so we proceeded out of the lot towards the base ball fields. At the intersection to head left or right around the fields, we circled up one last time for some Imperial Walkers X10, Hillbillies x10 and then headed right and all the way out to Grigsby. Proceeded right on to Grisby until we got back to the intersection of Stinson.

The Workout:

Hill #1

Stinson- PAX would proceeded down to Stinson all the way til they got to Lacombe St. and then would head back up to the top. I remember when this thing called Speed Racer was a ‘thing’ and we used to do this about 5-7 times. It was brutal. This morning we were only doing it once so as to get a feel for the other inclines for the weeks ahead. Great job of picking up the 6 and as we approached the top, PAX looked to YHC to see what was next.

Hill #2

Next hill would be Library Hill, of course. Proceeded down Grigsby to Rogers St. and crossed Main St. to get to the top of the traffic circle at Library Hill. Proceeded down to the pool lot at the bottom and then made our way back up. Great fellowship and mumblechatter through the run even though these hills weren’t helping YHC keep up with the conversations. At the top of the hill, I got another “What’s next?” That would be W.Elm. And with that, the first and only F-bomb of the morning by Oboe.

Hill #3

Proceeded back down Library Hill with a left on W. Elm. This hill is the worst, but it builds character. Again some strong work by the HIM out front picking up the 6 and tackled this segment together all the way out to Avent Ferry. Took a left and headed back out to the backside of Main St. to My Way Tavern before heading back up to cross Main Street. A quick look at the watch had us at about 6:55, which was perfect for a 7:00am parking lot arrival. As we made our way back to Stinson, Aquaman pointed out that there were no strange birds flying around today, referencing the fact that every time Aquaman posts at AGS, we always see random bird sightings like hawks picking up squirrels or relentless woodpeckers aimlessly attacking gutters. Not this this morning, however.

Solid work with PAX getting close to 4.5-5+miles.

Mary: Stretches OYO
Announcements: Mulch sign-ups. Q swap coming in August
T-Claps (Recognition): All PAX showing up this morning and sticking with the plan of segmented hills vs. a regular routed run. YHC tends to switch things up at AGS from time to time to keep the workouts from getting stale, so I always appreciate PAX willingness to try new things.  Nobody wants to run the same routes every time. Some other AO’s try to name their routes after a constellation or a Thanksgiving Day delicacy to make them sound unique and more appealing, even coupling their pre-blasts with toilet bowl humor. They may do that other places, but not AGS. We even hold 4mi bootcamps from time to time. Hopefully, one day U.T.I may want to lead it. I suppose I’ll have to ask him tomorrow at Paradise City before Banana Seat delivers the beating he has planned for tomorrow.

Additional T-Claps to the HIM on the 8.5 mi ruck this morning. Breach, LED, Sprinkler and the rest of the PAX who joined in support of rucking food pantry items for Mama’s House. Great community building, representing all 3 F’s!

Prayer: LED’s uncle. Crablegs. Those battling illness due to covid and other health-related issues. Aquaman took us out. A great morning, Men, and always appreciate the opportunity to lead.

Candy Land

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FNGs:Grant ( Apache)
Warm Up:SSH,seal claps, overhead claps, Fazio  circles, good mornings, arm stretches
The Workout: took a little stroll up behind school and ended up in candy land.  A colorful board game painted on the pavement and a colorful wheel to spin.
initially each color was worth 1-5 reps of exercise.after the 1st 1 count, the reps were bumped up to 5-25 by 5s. Exercises consist of plank jacks,running man, merkins, shoulder taps and finally 15 burpees.

moved over to some half buried tires and did 11’s of merkins bridging across tires and derkins. After first few sets this was audibles to 7’s.  We then did box jump down to merkins 15 count.
Moseyed back to rock pile. Each pax grabbed small to medium rocks and did the following

2 sets of each

21’s curls for girls and then a hold at half way, 21’s triceps curls and hold at half way, 21’s flys and hold half way for 20seconds.

15,10, 5 reps of Freddie mercurys while passing rock through legs and performing crunch each handoff, and holly dollys with a 6-inch hold at the end.

finished with 20 ground pounders.  Rocks were placed back in pile and mosey to starting point. Did 20 shoulder taps, 10 ic Peter Parker’s

Mary:was incorporated throughout work out.
Announcements:mulching Saturday’s at bass lake. Rick to mamas house Sunday at 6 starting from needmore park.
T-Claps (Recognition):
Prayer:Nabs family traveling to see mother at home.  My uncles health and his surgery complications. He is in critical condition.  Thanks guys.

6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

Core and Glutes

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YHC made a commitment to Q one of South Wake’s newest AOs unaware that it would be Deadbolt’s 6 year anny. Good thing I held my commitment because who wants to run 2.5 miles during a workout? I’ll stick with the .27 miles we got this morning. YHC promised glutes and core and delivered. No gloves were needed and the Q didn’t wear shoes.

EC: None

FNGs: None
Warm Up: SSH, Fozio Arm Circles, Good mornings, Overhead claps, Imperial Walkers, Hillbillies
The Workout: Tabata style rotation 20 second AMRAP, 10 second rest for 8 sets then rotate to the next exercise.
Exercises in no particular order:
Glute Side hops – cone to cone
Glute Diagonal hops
Single leg homer to marge
Side plank crunches
American Hammers
Peter Parkers
Reverse lunges
Mary: Single leg deadlifts – no weight, slow count, form matters
Announcements: Ruck event in October – Sounds awesome Banana Seat, mulch
T-Claps (Recognition):
Prayer: Rams’ family, our county

Crazy Ivan

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The Workout: warm up , then 5 rounds of rows, overhead press, goblet squats, tricep ext, and curls, 1 minute of work and 10 seconds rest.
popcorn Mary
Announcements: YHC is taking over as site Q.
Bass lake mulch sign up. Fuquay Q swap next month.
Prayer: Pumpkin spice’s wife, and Siddik

Loaded Dice at Purple Cobra

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FNGs: None

Warm Up: 15 SSH, light stretching, sir fozio arm circles

The Workout: YHC did a lap around the parking lot at Eggs Up, and then brought out the dice. Faces were blank, blank, 1, 1, 2, and 2. PAX called an exercise and then rolled the dice. Number on the dice was multiplied by 5 (i.e, 3 = 15). Everyone did the exercise and we re-rolled and repeated the exercise until we got triples. Triple Blank = no lap. Triple 1s = 1 lap. Triple 2s = 2 laps. Then the next PAX picked the exercise and rolled the dice.

We got triple twos many times. No triple blanks were had. We ended up right around 3 miles of laps.

Exercises included plank, merkins, LBCs, squats, air presses, dips…a few more.

Mary: Final exercise…burpees until triples.

Announcements: None.

T-Claps: Everyone suffering through Snap’s unlucky LBC dice rolls. We did at least 100, and then ended up having to do two laps.

Prayer: People suffering with addiction, our nation’s leaders.