Womble 400s

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5 for some 400s and upper body work at Cletus Friday 10/2/2020.

FNGs: None

Warm Up: Mosey to rock pile for rock, then over to the concession stand at the baseball fields.

5 burpess (OYO), SSHs, merkins, windmills, daisy pickers, fazio arm circles forward > backwards > seal claps > arm circles forward > backward

The Workout:

Partner up.

Round 1: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 Curls for the Girls until partner returns. Swap.

Round 2: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 tri ceps until partner returns. Swap.

Round 3: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 overhead press until partner returns. Swap.

Round 4: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 chest press until partner returns. Swap.

Mary: No time.
Announcements:
T-Claps (Recognition):
Prayer:

Disney Tempo Stuff

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I was excited to see the challenge presented by Sham Wow to mix things up at Disney in OCT with a little Q competition. Some of our AOs have seen a decline in attendance as we have grown as a region and I think it’s great to encourage guys to change things up from time to time. That said, every AO is important, every day, no matter the numbers, no matter if it’s the best epic beatdown of all time. Even if it’s a PAX of 1 (this has happened several times the past few months and I have had it happen as a site Q myself). Guys are out there for a reason so let’s keep supporting in the spirit of Freed to Lead (if you haven’t read the book you need to). If you’re like me, one of those F3 fringe guys, you never know what you’re gonna get when you roll into the parking lot.

I love me some Disney. It seems to always live up to the old billing as the greatest place on earth and I was happy to take the Q. So happy, I broke out my old Mickey Mouse shirt for an added laugh from the PAX. I have been struggling to make EC on time, often pulling into the lot around 0507 only to have to play chase if there are others out there, so this morning I made an extra push to get there on time and was greeted by ShamWow who had already finished a mile but came back to pick me up. I appreciate his confidence in me making it on time and the accountability along the run.

We returned to a small but strong crew who appeared ready to put in the work and hoping it lived up to my short pre-blast. I told everyone we would be on the move and doing a lot of stuff in tempo. I like changing it up a bit and introducing tempo stuff to help with focus on form and quality over quantity. Some might say it does not lend to an epic beatdown, but I always find it to be effective and rewarding.

FNGs: nope
Warm Up: jog around the lot then some regular stuff including Goof Balls, originally introduced at Disney early in my time as Site Q.
The Workout: Headed out on the mosey to tackle what would be 4 stops along the way. Hit the bottom of the hill behind the field and I announced if anyone wanted to “take the hill” they would have to return on their own later – not in the mix today. Stopped off the side of the road and did  sets of SSH ICx50 and Plank Jacks ICx10 – did anyone think a Nemo Q at Disney would not include at least 100 SSH? Back on the mosey up the road and stopped at some of the posts. Did 3 sets of deep tempo squats ICx10 and tempo merkins ICx10. Back on the mosey down to the side lot but found the benches broken so kept going and used the benches behind the back door for 4 sets of tempo dips ICx10 and plank hold-shoulder taps-plank hold. Mosey to stairs behind school for 5 sets of tempo merkins ICx10 at the bottom and BTTW ICx10 at the top. Mosey back to flag for Mary. 2 miles total on the mosey and there was very little recovery – really did not stop moving/working the entire time.
Mary: Quick round of some core stuff
Announcements: Sign up to help out at HSFC this Saturday details on slack or reach out to Dumbo, Fanny Pack on the Anniversary Q at Crazy Ivan, Hardy competing at Ninja competition tomorrow
T-Claps (Recognition): Fanny Pack for Thunder/Disney double down and 1-year anniversary, ShamWow taking the early start to EC and getting a mile in before picking me up at 0505
Prayer: Praise and prayer for Bondo’s family and his granddaughter leaving the hospital – amen! Prayers for FloJo for his continued working down in Wilmington area, for his wife seeking additional employment as a PA and for our F3 brother Hardy who has another Ninja competition tomorrow, and prayers for the family/friends/F brothers of fallen F3 brother who lost his life serving in the line of duty. YHC took us out after a silent 10 count for unspoken.

Pikachu-Friendly

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PAX: Bondo, Oboe, Hardy, Pikachu, Snap

FNGs: None

Got a Slack message from Pikachu the night before to help guide the workout.  He’s recovering from a leg injury and wanted to find an AO where he wasn’t going to have to run a lot so I planned to keep running to a minimum.  We may not have run much but the legs certainly got a workout!

Warm Up: Mosey to the parking lot for some SSHs, windmills, good mornings, daisy pickers, Fazio arm circles, and mountain climbers.
The Workout:

Grabbed a rock and did some triceps extensions and curls for the girls on the way to the playground.

We did sets of ladders in 5 – 10  – 20 – 10 – 5 rep sequences.  First set included pullups, goblet squats, overhead presses, and side lunges with the rock.

Then we continued to impress the girls with curls and extensions over to the pavilion where we did another set of of ladders with merkins, step ups, rut rows, and front lunges with the rock.

Last set of ladders included ground pounders and bus drivers.

Even though we were exhausted by then, we couldn’t help but keep trying to impress the girls with more curls and extensions on our way back to drop off the rock.

Mary:  LBCs, side LBCs, and Freddy Mercuries
Announcements: Food Cupboard this weekend (as long as it’s not raining)
Prayer: Prayers for Bondo’s granddaughter who is home from the NICU after being born 11 weeks early

We run all the hills

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This morning we took a different approach to speed work by moving the workout away from the track. Introduced or reintroduced the Pax to the fartlek (Swedish for Speed Play). Todays location would be through Sunset Ridge. Those unfamiliar with Sunset Ridge quickly learned that there are some hidden gems of hills tucked away in the loops of the neighborhood.

FNGs: None
Warm Up: A little mosey up the police station. Turned back and headed toward Linksland adding in some A & B skips. Picked up the tempo just as we reached the middle school.
The Workout: Mosey throughout Sunset Ridge varying the pace between 1/2 marathon, 10k, 5k and recovery. Added a few quicker shorter sprints at the end and finished withed a progression. Sometimes we pushed the pace up the hill, sometime we pushed the pace down the hill. Sometime the distance was short and sometimes it was a bit longer. The longest segment we ran was about 1/2 mile, most coming in around 1/4 mile.
Mary: We got good stretching in this morning.
Announcements: 3rdF opportunity this weekend at the Food Cupboard. VQ at Paradise City on Monday
T-Claps (Recognition): We only ran about 5 miles but it feels way different when the the pace goes way up and way down. Nice work everyone
Prayer: UTI took us out.

 

+ of course there was one mosey into the woods

Running for the TP

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FNGs: none
Warm Up: Good mornings, windmills, SSH, IW
The Workout: 10 PAX out for some miles this morning in the gloom.  Q had plans for a new route, a slight variation and a little Wednesday spice – as if spice is needed for AO that already gets the bowels moving naturally.   Just a hair under 5.5 miles for most, nice work men!
Mary: About 5 minutes of stretching to loosen up the hips – according to Skidmark
Announcements: Reach out to Dumbo to help volunteer at the HS food pantry this Saturday
Prayers: Hightower from F3 Grand Strand in Myrtle Beach, prayers for his family and PAX.  Prayers for CrabLegs and ongoing treatments.

Goodbye Fart Sack – Hello Q Spot

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FNGs: No.

Warm Up: Yes.

  • Mozy out in front of Globo Gym aka Planet Fitness
  • Good Mornings
  • Windmills
  • Imperial Walkers
  • Hillbillies
  • SSH
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up to the top of “the same hill you ran last week”™
  • Mozy to the rocks

The Workout: 3 Socially Distanced Pain Stations / 1 Runner

  • 3 PAX hold down pain stations with continous 10 counts while “The Runner” completes a lap and tags a pain station.  “The Runner” takes the tagged station.   The new “Runner” makes a loop and tags the next pain station.
    • The Rocks @ the Teeter – Dealers Choice 10 Counts, just keep moving
    • The Rail @ Jiffy – 10 Counts, Erkins, Derkins, Dips
    • The Wall @ GCF – 10 Counts, People’s Chair / Balls2Walls / WW2s / LBCs
  • YHC called an audible after a few rotations and brought the pain stations together…  It was lonely and why not 2nd F a little to pass the time.
  • Closed it down
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up to the top of “the same hill you ran last week”™
  • Mozy to Mary

Mary: Homer 2 Marge, 6 inch leg lifts, Pickle Pounders

Announcements:

  • Assistance requested this weekend at The Food Cupboard – Check the 3rd F channel and check out Dumbo for details.
  • YHC just got back out into the gloom officially.  Purple Cobras needs some love.  Q Sheet is pretty lonely.

T-Claps (Recognition):  Cupid for holding this site down during the dry times.

Prayer:

  • Officer down in Grand Strand, Hightower – prayers for family, friends, and PAX
  • Covid-19, Government Leaders, all of those impacted to-date

No music, Tabata ended early, When does Dawgpound come home?

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FNGs: None

EC: Emeril, Dahmer

Warm Up: Short jog, SSH, Imperial Walker, Fazio Arm Circles, Spinal Rotations

The Workout:

5 Drills
40 Seconds On/20 Seconds off – circuit

Counter Squat (halfway through rotate hands)
Level 1) Normal squat with curl
Level 2) Squat and then push bar out (bar is sideways not up and down)

Deadlift to Row (halfway through rotate hands) Chest proud
Level 1) Bend over and do row hands at each end of bar. Row and then stand up
Level 2) Bend over and do row ball hand in middle. Row and then stand up
Level 3) Back ankle up (Staggered stance) Ball is on side where ankle is up

Paddle Swing:
Level 1) Paddle by side with back lunge
Level 2) Lunge back paddle up in air

Ballistic Curl
Level 1) Normal curl mace horizontal
Level 2) Tilt bar down
Level 3) Rotate bar straight up and hold before moving into level 2 finish

Sumo Squat Counter Balance(halfway through rotate hands):
Level 1) Normal Sumo Squat
2) Sumo Squat push bar out front

Mary: Stretching

Announcements: Still need PAX for Saturday 10/10 at Food Bank.  May rain and if it does we will reschedule.

T-Claps (Recognition): Dawgpound because he runs Captain Caveman with music and knows how to properly set up the Tabata so it doesn’t end after 7 minutes.

Prayer: Hightower the police office killed in the line of duty in Myrtle

Prison Yard 10/6/20

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4 Inmates got some outside yard time for being on good behavior.

Sprinkler, Fonzie, Led, and Warden Breach

Warm Up: A quick mosy around the lower parking lot followed by 22 counts of SSH, Windmills, Daisey Pickers, and Imperial Walkers

The Workout:

100 Weighted squats

90 Up and over hops

80 Plank Ski Jumps

70 Side Crunches

60 Merkins

50 Weighted Lunges

45 Rut Rohs

40 Skater Hops

35 Close Grips Chest presses

30 Freddie Mercuries

25 Box Jumps

20 Curls for the Girls

15 Inchworm Burpees

10 Bears (Burpee with renegade rows before you hops back up)

Announcements: Mamas Ruck at Hilltop before the end of Oct

Tues Oct 13th Hygiene Ruck for the Holly Springs PD, details to follow on Slack

Closed in Prayer:

7 PAX Get a Variety of Stations at Downtown Train

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Empty spot on the Q sheet for Downtown Train had YHC looking at an opportunity to break the Monday morning fartsack. This past month I really haven’t hit F3 mornings until Thursday. Might be the weather or maybe enjoying the weekends too much. Now with Vasoline firmly in place as site Q at AGS (doing a phenominal job btw), its taking a bit longer to get warmed up heading into the week…so here we are Monday morning at DTT and ready to rip the band aid off.

Arrived to a parking lot of several tax payer vehicles and one truck belonging to Nemo. He got the memo about EC and peeled off a few miles before the main event. Planted the flag and screeching around the corner comes Abe. Alright that’s 3. Yogurt sent YHC a message earlier in the morning on the way in saying he wouldn’t make it, but there was another HC coming from Coal Ash (still no sign of him). Deadbolt got the memo for this morning and he pulled in along with a very rare Kid Cracker appearance at this AO. Pumpkin Spice and then coming in hot on two wheels was Snap. 7 total on the morning- a good showing for a Monday. No POTS…not sure where he was this morning. And I guess Chaps decided that the gym was gonna inspire him more than Downtown Train. Would of had double digits otherwise.

Truth be told, YHC had no idea until the huddle (socially distanced huddle) what we were going to do, but I preblasted that the Q would be organized and challenging on the lungs. Sometimes those off script Q’s can be effective, especially when you have a great group of HIM like we had this morning. True to that promise we kept it moving with periodic episodes of pain and a 9 min Mary session DawgPound would be proud of. 5:30 hit and we were off with the following warm up.

Warm Up: Led PAX from the lot to the upper parking deck. Lots of cars parked up there. Wasn’t expecting that and with all these cars, it caused YHC to change his first thought on the run up there that we’d have to change up the first part of the Main Event and only do the warm ups for now.

Good Mornings IC X10, Fazios 10F\10B, Seal Claps X10, Overhead Claps X10, Imperial Walkers X10, Hillbillies X10, Squats X10 IC. Lead PAX from the upper deck back to the flag and just beyond to the 40 yard strip of street between the lot and the church.

The Workout: PAX performed a series of 7’s with merkins at the bottom, star jumps at the top with the 40 yrd sprints in between. Once those were finished up we moseyed to the church lot for some Build-A-Bears, with PAX performing SSH’s while they waited their turn to start their parking space. Lead PAX performed SSH’s as they finished and waiting for the six to finish. From the church lot, we mosey’d to the traffic circle in front of the library. PAX performed lunge walks all the way around the complete circle to get the legs primed.

At that time, Nemo asked YHC, “Hey Mookie-Why are we getting our legs primed?” Rhetorical question. From the lunge walks, we mosey’d to the rock pile. A bit darker out at this hour than what we see during the summer, but all PAX were able to pull a rock of their liking without snake bite or injury. Cusack’d the rocks to the back library lot.

PAX performed a series of 20 Curls and did a Suicide rinse to the midway point of the lot and back and then the back of the lot and back. PAX continued this format with 20 Tricep extensions and 20 Rock Presses each with suicides in between.

Cusack’d the rocks to the top of the traffic circle above Library Hill. Partner Up. Partner 1 held plank, while partner 2 ran down Library Hill to the West Elm intersection before coming back up. Switch out\Repeat.

Cusack’d the rocks back to the pile. Formed 1 line with an Indian run back to the flag for Mary

Mary: 9 Minute Mary because us old guys need the stretching. Start out with Clockwork Merkins (only the odd hours), Shoulder Taps X20, Nipplers X20, LBC X20, Dying Cockroaches X20, American Hammers x15, Downward Dog, Right over Left\Left over Right, 10 more Good Mornings to end it.
Announcements: Look for 3rd F opportunities- Dumbo needs volunteers for Food Cupboard
T-Claps (Recognition): Nemo on the EC. All PAX posting on a Monday to start their week off right.
Prayer: Health and healing for those impacted by illness. YHC took us out.

It was a beat down!

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FNG’s: None

Warm Up: We merged Red October with Mutiny for warm-ups. Moseyed around the track. Warmed up in the circle near bathrooms. 15 SSH, 15 Imperial Walkers, Hillbillies, 15 Windmills, 10 merkins, 10 Daisy Pickers, 15 Sir Fazios (F/B).

The Workout: Picked out coupons from the back of my truck, Thang 1-met at top of hill tennis courts. 1st round-Top of Hill, Curls for the girls, tricep extensions and rut rows. Partner ran to bottom of hill at culdesac and at the entry point 15 burpees and on the exit 15 monkey humpers…ran back to top and traded off. Repeated until down to 15/10/5. Rinse and repeat Top of Hill-bus drivers, trunk twists and ground pounders…partner ran to bottom of culdesac and on entry 15 merkins and on exit 15 big boy sit ups. 15/10/5 and this completed the work out.

Mary: We got there a little late. Joined in with Red October for some stretching.

Announcements: Ultimate under the lights. More to come.

Prayer: Dauber took us out.