What’s the count?

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Man was it cold this morning.  I wore two pairs of gloves and still had issues with my hands (go look up Raynaud’s Syndrome).  I guess holding on to cold rocks and holding them above your head doesn’t help.  It also doesn’t help when you can’t keep count on your own and your fellow PAX are either intentionally or unintentionally messing with the count.  Thanks guys!

FNGs:

Not today.  There’s been a slew of them recently and maybe I’ll get to break one in soon.

Warm Up:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Sir Fazio Arm Circles x10 IC Forward and Reverse

Frankenstein’s x10 IC

The Workout:

We moseyed down to the end of the parking lot and partnered up to do Partner Plank Hops.  P1 got down and started doing shoulder taps while P2 side hopped over P1’s legs for a 10 count and then switched.  We did two rounds of this and then headed to the rock pile.

Everyone grabbed a travel sized rock and met at the corner for instructions.  We would be doing an extended 7 of Diamonds today with our rocks.  We’d start by doing 7x triceps extensions at each corner and John Cusack’d to the other corners to do more of the same.  Next was 14x Curls for the Girls with a jog between corners.  We alternated John Cusack and jogging moving forward between exercises.  We went all the way up to 28 then then worked back down the ladder.  The full list was:

7x Triceps extensions

14x Curls for the Girls

21x Rut Rows

28x Goblet Squats

21x Trunk twists

14x Ground Pounders

7x Bus Drivers

We actually ran out of time before we could complete the full round so we skipped out on the bus drivers.

Mary:

LBC Circuit x10 each (regular, reverse, left, right)

Announcements:

Frosty CSAUP December 5th.  Ruck style event exploring Fuquay and most of its AOs.

T-Claps (Recognition):

Sprinkler’s daughter actually had a varsity volleyball game yesterday.  Parents weren’t allowed so he had to watch it from his house and his neighbors surprised them by brining over food to help celebrate.  It was a bit of a return to normalcy for them which is nice and is needed, I think, for all of us.

Prayer:

Prayers for 187 and Fanny Pack’s Ms.  You men let us know if there is anything we can do for you or your families.

 

Thanks for joining me this cold morning men.  We warmed up pretty quickly once we started going.  I had fun, hope you did too.

 

010000

Prison Yard 11/17

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3 Pax members fought off the fartsack and got out in the yard for some exercise

Sprinkler, Fram and the Warden Breach

Warm Up: A quick mosey around the parking lot followed by 22 counts of SSH, Imperial walkers/Hillbilles, Good Mornings, Seal Claps, and Overhead claps.

The Workout: Tabata styles workout with 7 stations, 2mins of work followed by 15-sec rest to rotate. 2 Rounds.

Station 1 Jump rope

Station 2 Med ball- Round 1 Squat and Throw, Round 2 Slams

Station 3 Sandbag- Round 1 RDL, Round 2 Deadlift to Clean

Station 4 Kettlebell- Round1 Swings, Round2 Figure 8s

Station 5 Pain Stick- Round 1 Overhead Press, Round 2 Trunk Twist

Station 6 Battle Rope- Round1 double-arm waves, Round 2 Figure 8s

Station 7 Ab Roller..well its an ab roller

Announcements: Breach has the Ted Style talk tonight 20:00 (8:00p) Mamas house is still in need of food/money to meet the thanksgiving needs in the community

Prayer: For Frams family as they continue to deal with homeschooling, LED’s in-laws have covid pray for a safe recovery, Pray for stability for Sprinkler’s daughter as she battles missing her Senior year of high school. First responders and the Military for helping to protect our way of life.

High Quality H2O

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YHC hadn’t Q’d a non-running oriented boot camp in a while and at the push of Abe I committed to branching out and Qing at least 5 workouts over the month of November. Downtown Train looked like a good one to push me out of my standard across the street Paradise City habit.

FNGs:

Welcome Bobby Boucher!
Warm Up:

SSH x20 IC

Daisy Pickers, Windmills, Sir Fazio forward/backward – all IC

Burpees x5 for a late arrival
The Workout:

Mosey to the rock pile, grab a rock that “your M would be proud of”, and mosey back to the flag.

Thing 1 – BOMB

Deposit said rock at one corner of the parking lot and mosey to the far end. We did laps of BOMB consisting of 5x Burpees, 10x Overhead Press with our rocks, 15x Merkins, and 20x Big Boy Situps. We kept at it for ~15 minutes.

Thing 2 – Cultural Visit

We John Cusack’d to the cultural center where we split into two groups. Alternating back and forth we did:

Step ups / reverse squats x2

Returned our rocks

Balls to the wall / dips

People’s char / dips

Mosey back to the parking lot

Thing 3 – Animal walks

Low slow flutter x10

Bear crawl length of the parking lot

Low slow flutter x10

Plank hold x10

Crab walk length of the parking lot

Low slow flutter x10

Plank hold x10

Homer to Marge x10

Duck walk length of the parking lot

Low slow flutter x10

Plank hold x10

Homer to Marge x10

Heels to the heavens x10

Mary:

Popcorn with favorite exercises from 4 different pax
Announcements:

TED talk tomorrow (17th), Frosty CSAUP Ruck December 5th, Beer Ruck December 12th
T-Claps (Recognition):

Aquaman, Odyssey, and Coal Ash for getting to run a real race at Shakori this past weekend.
Prayer:

187 and his M, Quiver and his family, Build-a-Bear

15 seconds is a lot

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A 8:30PM text message chain lead to a terrible idea of 7 mile EC at 0430 this morning. Doesn’t take a math genius that that means cutting it close to a 0530 workout, especially having the Q. It got worse once we factored in someone being a minute late and having to make an expected pit-stop along the way. But we got it in and came back to a parking deck with numerous pax despite the F3 rendition of Holly Springs half planned for the next day.

FNGs:

None – a real shame.
Warm Up:

Bounce for 60s

SSH x20 IC

Foot Circles x5 each direction

Fazio Arm Circles x10 each direction

Trunk Twists x10 IC

Daisy Pickers x10 IC

Burpees x5
The Workout:

Tabata – 1 minute on (that extra 15 seconds is a pistol), 15 seconds off. 5 rounds of 6 exercises:

Kettlebell Swings
Clean & press
Snatch
Figure 8
Turkish Getups
Chillcut
Mary:

Stretching
Announcements:

HS Half run Saturday

TED Talk from Breach on Tuesday the 17th
T-Claps (Recognition):

Lipstick for the 7 mile EC run – nice route
Prayer:

187 & his M. Quiver and his family. Build a Bear for surgery and recovery.

Q less

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FNGs:None
Warm Up: SSH, good mornings, wind mills, fazio arm circles back and forward, overhead claps, seal claps, 10 merkins.
The Workout: pax’s split into 6 for mutiny and 3 at Red October. While mutiny did a popcorn Q Pots, Gump and I knocked out some upper body exercises with bell

30 curls, 15 each side lawn mower pulls, 30 rows, 15 each side press, 30 squats, 10 normal 10 diamond and 10 wide merkins, 30 triceps, 30 press.  Exercises were repeated at 20 per exercise.
Mary:the pax’s met up for Mary and each chose exercise as we went around circle. 20 LSF, 10 each side v ups, homer to marge, 5 burpees, heal taps, 10 x and o’s, 10 ex icon homer to marge 6in to 90 degree leg raises
Announcements: dec 5 breach is working on a rucking  surprise. Dec 12th frosty csaup. Mamas house still needs door to feed families for thanksgiving. Can donate cash on line as well
T-Claps (Recognition): Banana seat for taking the Q while in town for a day
Prayer: Frams co worker, safe travels, families and marriages during this time, 187 wife. Be thankful for what we have and don’t take for granted.

Australian, cause it’s upside-down

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FNGs: Enron (friend of Kosher’s)
Warm Up: 5 burpees OYO for a late arrival. Side Straddle Hop x15, windmills (aka Don Quixotes) x10, Hillbillies x10, Imperial Walkers x10, Fozio Arm Circles, 10 forward / 10 back, seal claps x10, overhead claps x10
The Workout: PAX mosied over to the far parking lot.
Thang 1: Diamonds: different exercises at the four corners of the parking lot. Increase by 5 each round.
Shoulder taps x5, squats x5, Merkins x5, WWIIs x5
Next round was a 10 count, then 15, 20 and finally 25.
Mosied over to the amphitheater.
Thang 2: People’s chair with each PAX doing a 5 count down the line for 40 in all. Switch to balls to the wall, with the same count. Two rounds of this and then we mosied over to the rock pile, taking a short cut behind the playground.
Thang 3: rock work. PAX were told to grab a “medium” rock. Exercises were Curls for the Girls x10, triceps x10 and Wunderbras x10. Dropped our rocks and rotated a random number to the left, repeat. We did this for four rounds before we mosied back to the tennis courts for Mary.
Mary: American Hammers x10, LBCs x10, Box Cutters x10, Freddie Mercuries x10, Homer to Marge x10, Pickle Pounders x10, Australian Snow (Sweat) Angels x10
Announcements: Half Marathon on Saturday, Breach’s TedTalk is 11/17.
T-Claps (Recognition): Kosher for bringing out his friend and Enron for making the trek from North Raleigh.
Prayer: Lots of PAX have family members that need healing right now.

Veterans Day Dragon Route

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YHC stepped up and crossed the aisle to take the Q at R4TJ today. Apparently, there has always been some beef between R4TJ and TBD, but as co-site Q at TBD, I’ve taken on a minor duty to try to bridge the gap this year plus I’m also adding miles to my repertoire and the guys at R4TJ push me hard and keep me accountable on that end.  YHC had a 3 famous hills route at about 5 miles planned, but apparently overnight, some batflipping by some PAX was being planned. Now as I understand it, batflipping is done for all kinds of reasons…some good… some bad. Today’s bat flip was for a great reason. About 2/3 through the route, the pax detoured on a route that took us to the memorial at Veterans Park. We stopped there and spent a few moments of reflection and prayer on those who have served and paid the ultimate cost for our freedom. Like I said… a great bat flip plus it helped us form the dragon route as UTI discovered.

FNG’s: None
Warm Up: Frankenstein’s and Daisy Pickers. Since it is 11/11… we also did 11 Merkins.
The Workout: 10 PAX got in their miles with a few other PAX sightings along the way. We ran.
Mary: Once at the flag, we did our last 11 merkins to wrap up.
Announcements: HS Half on Saturday.
T-Claps (Recognition): Skidmark for a good flipping idea!
Prayer: Shamwow!, 187, and YHC’s M’s dealing with health issues.  Our Veterans and Nation.  Let us not waste the health, life, and blessings we are given.  Push for something and make your life worth it. Take opportunities to make it cool for somebody somewhere else… serve. Honor to lead!

Dodgin’ rain drops

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3 PAX beat the fart sack today and the rain to get in a some work at Disney

FNGs: none
Warm Up: SSH, Sir Fazio, Moroccan night clubs, seal claps, overhead claps, IW’s
The Workout: Mosey for a lap around the soccer field, then to the back corner to hit the hill that runs to the front of the park.  11’s seemed like a good idea, wide grip merkins up top, squats at the bottom.  After a few trips, Q decided to call an audible to 7’s.  Apparently that hill is a hell of a lot longer than I remember.  Finish up 7’s and mosey over to the shelter near the parking lot.  PAX rotate on 50 reps of irkins, dirkins and dips, once done move right into to peoples chair while one PAX takes a lap around the parking lot until all 3 have gone through.  Last PAX alternated between diamond merkins, wide grip merkins and dips while one PAX ran loop around parking lot until all had a turn.
Mary: LBC’s, homer to marge, american hammer, box cutters, low slow flutter, WWII’s, have a nice day
Announcements: HS half this weekend, no U-turn
T-Claps (Recognition): 187, Oboe for showing up, rain or shine
Prayer: Tracey and John continued prayers for healing and support

 

I assume everyone is running on the treadmill today

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We’ll keep an eye out on Strava throughout the day to ensure all of you are getting the miles and training this week because very few Pax posted at Tiger Blood, DIsney, and Kenny’s Grave. Kudos to all those that got out this morning. PRs don’t make themselves.

FNGs: None
Warm Up: Leg Swings, about 1 mile warmup run to the location
The Workout: Hill Repeats on the big hill on Crossway and Mt. Killman Springs.
1. 3 runs at half marathon effort up to the first stop sign partway up the hill. Recover back down.
2. 2 runs at half marathon effort the whole way the big hill
3. 1 run up the big hill and then down Mt. Killman Springs at half marathon effort
4. Two runs up Mt. Killman Springs
5. 2 runs down the the big hill at 10K effort, Recover up the hill
6. 3 runs at 10k effort from the stop sign down to the bottoms
7. Mosey back to the school.

Mary: Stretching OYO. Then it started to pour.
Announcements: You know ’em. They are all on slack.
T-Claps (Recognition): Fumunga for having a working alarm clock or being better than the fartsack
Prayer: Take time to be Thankful

Sitting around at TBD

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FNGs: none
Warm Up: SSH x15, Windmills x10, Imperial Walkers x10, Hillbillies x10, Fozio Arm Circles x10 forward & 10 back, Seal Claps x10, Overhead Claps x10
The Workout: Mosied over to the Pit. PAX lined up at the bottom of the grassy hill and were instructed that we would be doing 11s. 1 squat in cadence at the bottom, 10 Durkins at the top. 2 squats in cadence at the bottom, 9 Durkins at the top. Continued until we were at 10 squats in cadence at the bottom, 1 Durkin at the top.
Hopped over the fence and did 10 Urkins and 10 dips. Mosied around to the front of the Hunt Center and held plank in the first parking spaces.
Next up was leapfrog Murkins. The PAX on the end would do 10 Murkins and then jog down to the next open parking space. Meanwhile, other Pax held plank. Continued on until everyone had a couple of rounds of Murkins. Mosied back to the home parking lot, where PAX grabbed a squat. Leapfrog squats at this parking lot. Same thing as before, but with squats in cadence this time. Did a couple of rounds of this and then mosied over to the concession area.
Urkins, Durkins and dips at the concession area, 10 each. YHC encountered a black widow, which was quickly dispatched. Watch those fingers! Mosied over to the rock pile.
PAX were instructed to get medium-sized rocks. We then did Curls for the Girls x20, overhead press x15, triceps x10. Dropped rocks, shook it out, rotated to rock to the right and repeat. YHC realized that my definition of “medium” and others may differ some. Ouch! Performed the same round as before, followed by a rotation. The last round was 10 each because, again, ouch! PAX returned the rocks and mosied to the picnic shelter.
PAX lined up for People’s Chair and did a 10 count each (for a total of 30, math!). Shook it out, resumed position and went for 15 each (45 total). Shook it out and went for 20 each (60 total). Around this time, one of the run clubs ran by and our good friend Brexit hollered out “Looks like you guys are just sitting around!” I think the appropriate return is “U wot mate?!” (Good to see you, Brexit!) PAX mosied back to the tennis courts for Mary.
Mary: YHC likes a good popcorn Mary. It gives the other PAX a chance to take a bit of leadership which, after all, is one of the goals of F3. It also helps YHC not have to think up a bunch of Mary exercises on his own. We did some WWIIs, Box Cutters, LBCs, Homer-to-Marge (with one leg raised), shoulder taps and Low Slow Flutters. YHC finished things off with a little bit of yoga.
Announcements: Half marathons coming up (both F3 and non). Breach’s TedTalk is 11/17 from 8:00-9:00pm. Check Slack for details and a link to the Zoom meeting.
T-Claps (Recognition): Dahmer for EC.
Prayer: Lots of PAX and their families going through health issues. Prayers for healing and peace.