Yoga, ‘Murica Style

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FNGs: none
Warm Up: Moseyed across Womble to the Grigsby lot. SSH x 25, Hill Billies x 10, Imperial Walkers x 10, Windmills x 10
The Workout: Mosey continued out onto Grigsby. Stopped for 5 burpees OYO and continued on to Sugg (field trip!). Once there, we circled up for some yoga+. Admittedly, I am not a yogi, and I don’t know the proper series of moves. But I know enough to get into trouble, so I improvised along the way.
Basically, we cycled through make shift sun salutation. Every time we came into high plank, we did 10 murkins. We also cycled in Warrior lunges, chair poses (like people’s chair, but without the wall) and even some boat/canoes. Moseyed back to Womble for Mary.
Mary: YHC called popcorn Mary. Apparently no one got enough murkins during the workout, because all PAX called for murkins. We had enough time to go around again and managed to break the cycle with some LBCs, Freddie Mercurys, plank jacks and a couple of other things.
Announcements: Stay-at-home order in effect, so AOs are going to be closed for a while. Not an excuse to get out there and get after it though. We can still get out and exercise OYO while maintaining a safe distance from others. Look for opportunities to connect online via video conferencing to connect for 1st and 2nd Fs.
T-Claps (Recognition): All PAX present for giving me a reason to beat the fart sack.
Prayer: All people affected by COVID.

No show and a late show

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FNGs: N/A

EC: Emeril, Dawgpound, Buford, Deadbolt, Nemo, Redenbacher

No Show: M4L

Tardy: Dumbo

Warm Up:  Foot rolls, Hip Thrusts, Arm back with circles, Fozzy Arm Circles

The Workout: Based on some HC’s I received I figured we’d have a good group of PAX show up so planned a workout that would break us up into 4 groups at 4 different corners surrounding the plaza/parking garage.  Prior to running EC I put 2 exercises written in chalk at each corner.  1 exercise focused on upper body and 1 focused on core.  Legs were feeling the affects of a lot of running this week and had plans to run longer Saturday so felt giving the legs a break was in order.   No @M4L at the workout. Apparently he’s the only person in Southwake that turns his phone off at night and has no other way to wake himself up.   As usual Dumbo rolled in right as the workout as about to start so threw in 5 burpees as a penalty for his tardiness.

Corner 1:  KB Swings.  Halos
Corner 2: Bridge Press. Midget Cookie Pouch
Corner 3:  Rows. Midget Side Bends
Corner 4: Figure 8.  Pass Through

When walking from Corner 1 to 2 and Corner 3 to 4 John Cusack with you KB.
When walking from Corner 2 to 3 bicep curls
When walking from Corner 3 to 4 tricep extensions.

First time around do exercise 1 and then move to the next Corner. Repeat until all 4 corners are done.
Second time around do exercise 2 and then move to the next Corner. Repeat until all 4 corners are done.
Third time around do both exercise 1 and 2 and then move to the next Corner. Repeat until all 4 corners are done.

Once done we headed back for extended Mary with stretching.

Mary: LBC’s, Box Cutters, Freddy Mercury,  Merkins, Calf stretches, Runners pose, shoulder stretches, Pigeon pose.

Announcements: Deadbolt running a 1/2 at ATT tomorrow. See slack for info.

T-Claps (Recognition): Skidmark for pushing DB to do the 1/2

Prayer: Deadbolts co-worker (John), Pikachu’s boss and his bosses wife, Dawgpounds sister

Sesame Street Spelling & Combat Moves…Love Sheepdog!

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FNGs:  none

Warm Up:  Turned into Herbert Aikens after seeing two glowing lights in the distance heading my way.  I confirmed EC by Shredder and Martini.  Nice work.  Was not sure how many PAX would be in attendance.  Shredder and I contemplated a few ideas and he promised a nice beat down via pre-blast on Slack.  Numerous vehicles rolled in including one late AO owner that resulted in 10 burpees for the PAX given at the start of Mary. This would be the third (possibly final) time I brought the alphabet list to an AO.  It had been successfully executed earlier in the week at Paradise City and Purple Cobra.  I was confident that the Fuquay PAX had not experienced this workout yet.  Before getting to the newly described Sesame Street spelling workout, I had the PAx jog around the parking lot on a cloudy 54 degree morning.  Circled up by the two shovel flags.  It was Friday and PAX were in a GREAT mood regardless of the recent Wake County announcement.  THAT is why THESE PAX are so special!  Adversity comes their way and they face it head on with a smile.  PAX got busy with the following 10 cc warmup exercises:  good am, Don Quixote, Daisy Pickers, sir Fazio arm circles, seal claps, overhead claps, imperial walkers, hillbillies and 25 SSH.

The Workout:   each PAX received an alphabet card A-Z.  Each letter had a different exercise and a number of reps.  PAX were instructed to spell out their full names.  Time permitting, add their F3 name.  After spelling one letter, PAX would run the distance in the parking lot, length of the bus corridor, and begin the next letter in their name.  Rinse and repeat until full names spelled.  Shredder jumped in after PAX completed their spelling lesson with some awesome arm movements, both blocking and striking.  Memo to all:  I do not think you ever want to F#@^ with Shredder.  Just saying.  Thank you brother for your insights and demonstration.

 

The PAX performed exercises based on the following full names (some did their F3 name too):

 

CRAIG JOSEPH NELSON DAUBER

JESS DANIEL HINES DOVETAIL

EVERETTE SCOTT DANIEL SPRINKLER

JEFFREY THOMAS DUDLEY GUMP

DAVID WARREN CONNOR MARTINI

TODD ROBERT COLE NORM

JOEL MICHAEL GENIESSE SHREDDER

TRAVIS EUGENE CUNDIFF LIPSYNC

 

Mary:  10 burpees due to Dovetail running late; then each PAX called a 10 cc AB exercise.  If my memory serves me right, we did LBCs, Box cutters, Freddie Mercury, Hello Dollies, Left and Right side lifts, low slow flutter and heel taps.

Announcements:  See post re: Wake County new guidance/ordinance.  Be smart.  Be aware of F3 brand/perception.  Look to the greenways and personal property to meet up and carry on the AOs.  New norm for the time being.

T-Claps (Recognition):  THESE PAX at Sheepdog.  You all brought your “A” game.  Great attitude.  Great mumble chatter.

Prayer:  I needed help and Dovetail graciously took us out.  Thank you brother.  Lots of UNSPOKEN.  COVID -19 impact on all of us, our families, our first responders, etc.

 

Keep in contact with each other.  We all know how important F3 (not just the workout) is to all of us.  Get creative.  Keep it alive and keep it safe.

 

A unique 2nd F took place post workout at a Starbucks in a parking lot with lots of separation.

 

Honor to lead men!  -Dauber

Leg Day

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It was a record day at Containment Area this morning with two PAX on the live steam working out along side me.  With the previous two days being very upper body focused I decided today would be a day for legs.  If I could make my legs hurt half as much as my chest was hurting then I would have felt accomplished.

FNGs: None

Warm Up:

SSH x20 IC

Squatted Moroccan Nighclubs x10 IC

Windmill x10 IC

Sir Fazio Arm Cirlces x10 IC forward and reverse

Alternating Toe Touches x10 IC

Daisy Pickers x10 IC

Butt Kickers x10 IC

The Workout:

The structure of this workout wasn’t too dissimilar from yesterday’s.  I had a set of leg exercises to do, followed by some rest which was really just working other muscle groups, and then repeating back through it.  I had a few routines for the end in case we had extra time.

The leg routine went as such:

Bolt 45s.  Much like yesterday’s Colt 45s but with squats.  We did 15 squats to the halfway point, then 15 from halfway to all the way down, and then 15 full squats.

Lunges x10 each leg

No Surrender x10

Air Squared x10 IC – Basically it’s a wall sit but without the wall, so you’re just holding squat, while doing overhead claps in cadence

Al Gore x10 IC

Apolo Ohno x10 IC

Box Jumps x10

Slow Squats x10 – Down slowly on the 1, 2, 3 count and then come back up on the 4

Monkey Humpers x10

To take a break we worked in some shoulder work:

Plank routine – Started by holding normal plank for a silent count, then brought our hands together for a diamond plank, back out to standard plank, then to wide grip plank, then back to standard plank.  About 30-45 seconds total.

Air presses x10 IC

Plank routine

Air presses x10 IC

After the shoulder work we rinsed and repeated it all.  This got us to around the 30 minute mark.

The last routine we did was something I found on  the exicon called Sleep Walkers 1 2 3.  We started with 1 squat, 2 toe touches with each leg, and 3 lunges. The second set was 2, 4, 6 and then 3, 6, 9 and so forth until we were at 10, 20, and 30.  This took a lot longer than I was anticipating and brought us to the 45 minute mark.

Mary:

OYO today.  Out of respect for PAX’s time I didn’t want to keep them past time.  I read the list of exercises I was planning on doing for Mary and told them they could do them on their own if they wanted.

Announcements:

None this morning but between then and now Wake County has issued the stay-at-home order.  We all know about it by this point, I’d hope.  Tomorrow morning will be the last day for outdoor AOs.  This AO has been added to the Q Sheet and we’ve already got one HIM signed up to Q on Monday.  Let’s share the love and get creative with our workouts.

T-Claps (Recognition):

H1N1 has consistantly been watching the videos of the live feeds later at night and getting his work in.  He thanks me but, really, thank you brother.  It’s you guys that are the driving force behind me doing this.  I’m glad it’s been helpful and am hopeful it’ll continue to be in the coming weeks.

Prayer:

All of our healthcare workers that are out there fighting  the good fight.  They’re running low on protective gear so pray that they get all they need.

 

Lets finish this week off strong tomorrow.  I’m up for the 5 pack Q!  I’m also really looking forward to sleeping in on Saturday.  See you in the virtual gloom.

 

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“Hey go get that guy up there…”

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A swarm of 15 dudes running down a parking lot towards a lone runner at 5am and M4L screaming “hey go get that guy” (in an attempt to EH a stranger). I bet that guy wet himself… From taking off your clothes in the garage before you go into the house, and doing so “proudly”, to an actual workout – all in all a successful day in the happiest place on earth….

FNGs: NOPE
Warm Up:

Shared with Nemo as I corralled Mookie in a huddle to take a second group as we split up the Q to meet new guidelines.

SSH, Sir Fazio, Goofballs (Start of a character theme), Windmills, Frankenstein (with voices!), Mosey around the Soccer Fields.

YHC split the groups as they returned from Mosey, LETS GO!

The Workout:

Group 2 went to the back parking lot to start duck walks and then make their way back to the bowl and ultimately the flag.

Group 1 to the bowl:

5 – Star Jumps top of hill, down to middle 5 Mickey Mouse Merkins, repeat across until 20 Mickey Mouse’s were complete (60 total PUs)

Mosey to the High School Parking Lot, Donald Duck Social Distancing Indian Run – Just as it sounds, PAX 6 feet apart moving in a duck walk

Mosey to the half wall by the football field, 20, 20, 10 Erkins, Dips (1 leg up at 10 for last 5 switch), Derkins

Mosey to the back wall for a Character meet and Greet.  ½ PAX on the Wall People’s Chair, ½ PAX Daisy Duck Partons (Play on Dolly) x20 switch. 2nd time around People’s Chair with 1 leg up at 10 count (switch) and ground group Minnie Mouse-alitas (play on Rosalitas) x20

Mosey to meet up with  Group 2 back at the Flag

Group 2 –

Mosey to the high school lot – Duck Walk up one side, 5 Burpees OYO, Mosey to corner 5 Burpees/10 Squats, Duck Walk/Mosey, 5 Burp/10 Squat/15 Star/ 20 Merkins

Mosey to the Bowl (Same as group 1)

Mosey to the lot 10 Curb Erkins, 20 Should Taps IC until Group 1 returned

Back as a group: Count off by 4’s, each group takes a corner of the soccer fields. Stack-em ups…

First Corner SSH x10

Second, SSH x10, Jump Lunge x10

Third, SSH x10, Jump Lunge x10, Standard Merkin x10

Fourth, SSH x10, Jump Lunge x10, Standard Merkin x10, Prisoner Squats x10

Mary:

WWII x20

Fred Mercury x20

LBC x20

Homer to Marge x10 (+ R x10, L x10)

Have a nice day

Announcements: Shots fired around the horn in good fun, Watch for news and next steps around any government guidelines that might apply to our workouts.
T-Claps (Recognition): EC: Deadbolt, Nemo, Mookie, RogerRoger, Redenbacher, Emeril, ShamWow!
Prayer: Those out on the front lines of the disease and those who are sick. YHC took us out.

I read today a quick line from my “verse of the day” for 3/26:

Matthew: 5:9 – Happy are the people who bring people together to be friends. God will call them his children.

I spoke briefly about our group and how much our friendships mean more than ever. Reach out publicly or privately through any comms you have available if you need help, or just a voice to connect with. We’re all in this together friends. AYE!

It’s Just Another BOMB-Track!

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This is the way we lead. We know people are counting on us…so the HIM shows up! He shows up for himself, his family, his fitness, his mind, and for his F3 brothers!

Word was today could be last official post for awhile with COVID lockdown…so no way was YHC missing this. Truth is…YHC is pretty banged up.  Got a hamstring and knee injury that was making all this much more difficult. Have absolutely no spring in the step, it’ll be time to rest up soon…but not today! Thanks to the pax for waiting for my 6 a few times as we travelled to many places in the jungle looking for Tiger Blood!

FNG’s: None
Warm Up: Warm up was really done along a mosey path that integrated into the workout. We did a 15 for 15. 15 light poles on our mosey path – 15 exercises at each. Exercises were: SSH, Imperial Walkers, Seal Claps, Good Mornings, Merkins, Frankenstein’s, Prisoner Squats, Monkey Humpers, Staggered grip merkins L hand, Overhead Claps, Burpees, Hillbillies, Staggered Grip Merkins R hand, Nipplers, and Fence Dips.
The Workout: Down the stairs for just another BOMBS Track! Like the great Rage Against the Machine track…this series brought grunts and words of displeasure from the pax. Pax split up and run opposite directions. When pax met up again…BOOM! An exercise was called. Each lap had an exercise as follows: 15 burpees, 25 Overhead Air Presses, 35 Merkins, 45 BB Sit-Ups, 55 Squats.

Headed back up through the jungle to the parking lot. Each pax was instructed to line up with 8 parking stripes in front of us heading up hill. Bear Crawl to 1st stripe, perform a Diamond Merkin, lunge walk back. Bear Crawl to 2nd stripe…2 Diamond Merkins…so on and so forth. Pax did a few series of H2M and Freddie Mercury’s while YHC was about a lap being and going low and slow on the knee.

To the Wall Tigers! Pax did a 15 count each of BTTW, repeato but with a 10 count, then again with a 5 count. Let it be known…Breach counts  slower than Snap and I. Also worth noting, Snap runs faster on a track than Breach and I… or maybe faster than any pax I’ve seen!

Finished with 20 count People’s Chair from each pax. Mosey back to the flag for Mary.
Mary: only time for 15 count Pickle Pounders IC.
Announcements: Follow Slack closely today for continued instrux. Breach shared that this is a great time to reach out to other pax and family members to check on them and encouragement.
T-Claps (Recognition): These two pax for keeping me honest and motivated to get out here and Q despite the pain.  Way to work hard!
Prayer: Our Nation, health and safety. Acceleration despite limitation. YHC took us out. Honor to lead. Time to heal up… glad I have weights, kettlebell, and heavy bag at home…leg needs a rest.

Rock Crabs

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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.

 

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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

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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.

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