Standard U-Turn with Minimal Kisses and Hugs

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FNGs: Not Today
Warm Up: Various stretching called out by the Q and some wanna be Q’s, as YHC was stalling with the staggered departures 🙂
The Workout: Standard U-Turn
Mary: Stretching during announcements
Announcements: F3 Wilmington Race is a go. Check the webs and signup on google sheet.
T-Claps (Recognition): 28 men for still hitting the pavement hard with all that is going on.  It’s been a rough week for the world, a lot of disruption in our daily life and races cancelled. This is the time we need each other the most. The strong friendships are what will get us through this and make an impact on community where we can.
Prayer: All effected by Covid-19, Moby’s Father back in hospital, Aqua’s Father in-law, Katniss Co-worker/Long time friend passed, Crablegs.

 

Sheepdog – Friday the 13th, 2020

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EC: Mr. Terrific, Shredder
FNGs: none
Warm Up: mozied to the back and Mr. Terrific kicked us off with a traditional style warm-up including everyone’s favorites; Good Mornings, Daisy Pickers, SSH, HB, IW, and Goofballs.
The Workout: worked on a little rooting. Then mozied to the side of the school and traveled with some front hand jabs, reverse punch combos, then lunges, followed by front hand jab, reverse punch, knee strike combos. Mozied to the front and climbs a grueling mountain of pain. Box jumps, erkins, dips, prisoner squats, and LBCs. Started with a set of 1, then 2, up to 10. Started to come back down and was running short on time. Lipsync threw out an idea that turned into finishing with a set of 22 in honor of Breach’s focus on veteran suicide awareness. Pax was pretty spent at this point.
Mary: mozied to the side for Have a Nice Day. Earned it!
Announcements: see Slack Channel.
T-Claps (Recognition):
Prayer: YHC took us out.

Time for some Containment

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Exponential growth is a wonderful thing when you’re talking about money.  It’s terrifying when it’s the spread of a disease.  It’s even more terrifying when we can see what happens in other countries where people don’t take the threat seriously.  Add on to that the fact that there’s a lag between infection & symptoms and a longer one until hospitalization is necessary….there’s a very real scenario that there are already too many people infected & who will need hospitalization in our communities to be adequately treated by our healthcare system, they just don’t know it yet.

Pikachu put out a solid post about living 3rd last night.  Part of that, to me, is recognizing our leadership potential in the community and being examples for those around us in how to handle this disease.  We can’t ask people to practice social distancing and then voluntarily spend time with 15-20 guys working out in close proximity — it undermines our credibility.  To that end, my goal is to lower the size of workouts and lessen the chance we accidentally spread this throughout our Pax; I figure a good way to do this is just add more workouts.

Nutcracker will now be 5x/week — Mon-Fri.  My hope is other neighborhoods / shield locks / circles will follow and start working out in smaller groups to lessen the potential spread from one of us to another.   

This morning we met at 12 Oaks Clubhouse.  We will meet at Oakview going forward.

FNGs: Nope
Warm Up: YHC led with some tennis lines, and other standard WU stuff and a call out for popcorn Q’ing.
The Workout:
Slide Rule:
– suicides in the lot; stop at every parking median and increase 5x Merkins.  Got to 25 before we ran out of time.

3rd Cousin:
– Tennis Court work with lunges and bear crawls
– Irkins / Dirkins / Dips
– WWII

Da Business:
Mosey over to the hill, where we Squatted at the bottom, Sprinted up, and Monkey Humperd at the top (pretty sure our buddy’s Ring doorbell got a great show this morning)

Pigpen:
5 minutes of abs followed by suicides on the tennis court

Mary: Pullups & Static V-Sit

Announcements: Be safe, be aware of the community around you.  Kids who rely on schools for food; spouses who rely on work as a reprieve from their families; small businesses who don’t have margin to sit on the economic sideline for months at a time.

T-Claps (Recognition): Thanks for responding to the call guys.  It means a lot

Prayer: Lot of concern for aging parents this morning.  It’s going to be a tough month or two.

Final Note: (no one will read this, I know):  This is a unique opportunity.  Many of us are #HIM who are pulled in dozens of directions; some of us use that as an excuse to be less invested in our families than we could be.  For the next month, our worlds are going to be very small — hopefully we can take time to pour into that center part of the Concentrica, the people who need us the most.  It’s time to be a leader and truly live 3rd.

Slide out

Will We Get Wet Today???

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A quiet workout among the pax this morning. Lots of reasons I suppose… but, whatever the reason, the pax showed up ready to work. Some rain came in earlier this morning and altered YHC’s plans for significant ground work along with a few elements YHC wanted to refrain from given the whole COVID goings on lately. (ie. we laid off the picnic tables and playground equipment) It’s ok…more up the sleeve and after a few LSF’s on the back, YHC opted to keep the pax dry today. Flag planted. 5:30. Go!

FNG’s: Not this morning.
Warm Up: Circled up for Frankenstein x 20, then 10 counts of: GM’s, Seal Claps, Overhead Claps, IW’s, Hillbillies, and Windmills all IC. Mosey over to the old Ivan lot.
The Workout: 3 rounds of some 4 Corners.

Round 1: 3,6,9, & 12 count burpees in the corners. Run long stretches, lunge walk the short ones. OYO. LSF’s for the six. This is where 187 tried to get some mumblechatter going.

Round 2: Repeato above but 5,10,15, & 20 count shoulder taps on the corners. Round done IC.

Round 3: OYO again. 5,10,15, & 20 count star jumps at the corners. Bear crawl short ends instead. 187 unsuccessfully tried to get mumblechatter going all along the way. Hardy was blowing the entire pax away during this series. Acceleration in the making!

Mosey to the bandstand. YHC wanted to throw some credit to 187 for breaking the silence a lot this morning, so I thought 1+8+7=16. 16 counts of dips, irkins, and step-ups/boxjumps (for those who see well in the dark, not me). Repeated this cycle twice. Also, hit up 16 count for each pax while doing People’s Chair x 2, and spilt it up for 8 count each pax doing BTTW x 2. Mosey over to picnic shelter.

Pax splits into 2 groups. Group 1 does SSH AMRAP, while group 2 calls on ‘ol Jack Webb up to a 5 count on the down, 15 count on the up IC. Switch Groups.

Repeato except group 1 does alternating lunges while group 2 does the Webb’s.

Burpee Indian run around the track until we got into the Cletus cage for Mary. Pax grabbed ahold of some fence for 20 count fence squats and 5 count each pax People’s Chair once more.

Mary: About 2:30 of regular and chill cut planks closed us out.
Announcements: Pay attention to Pikachu’s guidelines for AO’s and COT’s. Listen to the NAN TAAN!

YHC shared a minute. At times like these and other personally crazy times in life, we can feel surrounded by chaos and we look for peace…no matter what side of this COVID thing your mind has taken you to. This morning, the blood, sweat, and tears that I left out on this pavement and in these parking lots and the brotherhood of the pax brought peace and familiarity back to me. I hope it did for all pax today too, regardless of where you posted, who you posted with, or the miles a lot of pax banged out. #stayhard.
T-Claps (Recognition): All the pax getting out there today.
Prayer: Flojoe’s dad recovery from surgery, Katniss co-worker who passed and his family for peace. Our Nation, the sick, the injured.

Wrassling at Disney

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EC: 187, Dawgpound, Emeril

FNGs: Nope, not today!

Warm Up: Today’s warm up is inspired by Hulk Hogan. Late in his career, Hulk likely had to stretch each day to keep his body moving. Given the groans this morning, we needed it too. GM x 10, Daisy Picker x 10. We all know Hulk Hogan had a large chest too and given our desire to look the part we did Bat Wings (Fazio arm circles F/R, seal claps and overhead claps) and Jack Webs (1:4 ratio stopping at 5). At this point in the workout, “Whatcha gonna do, when Hulkamania runs wild on you?”

The Workout: Now that we’ve warmed up and we are trying to look the part, its time to get familiar with the ring and practice for our upcoming tag team match. PAX mosey to the Culture Center where they partner up. Partners run opposite directions and alternate performing Patty Cake Merkins x 10 and Broke-back Merkins x 10 (5 each partner). We’ve tested the ropes, prepared to tag in our partner and learned that they have our back! But the ticket for the match is full and we will have to wait our turn so PAX line up for an Indian run over to the Abyss to start preparing some signature moves.

Oh Yeah…the Abyss! Today we started prepping for Macho Man Randy Savage’s signature move “The Flying Elbow”. If you want to do it right, you’re going to have to climb up on the top turnbuckle and then stick the landing. To prepare, partner 1 ran to the bottom of the stairs, did 10 Monkey Humpers and returned while partner 2 did big boy sit ups. Switch, rinse and repeat x2 full trips. The PAX are “too hot to handle and too cold to hold” so we mosey back to the flag for our next signature move.

“To be the man, you have to beat the man” but the man, Ric Flair, has the figure 4 leg lock. In order to compete, we have to work on those legs. PAX complete a lazy dora. (100 low slow flutter, 200 homer to marge and 300 squats). Partners alternate by 10, 20 and 30 respectively. Up until this point in the workout there had been some mumble chatter and a little hazing of the Q. Oddly enough, during this portion of the workout you couldn’t hear anything but the birds waking up. YHC could help but think “If you don’t like it, learn to love it!”.

Lastly, in the event that the Undertaker were to try to put a Tombstone on you, you better be prepared to be upside down so the PAX did Balls to the Wall while each man counted to 5. I think most of the PAX were spent at this point and it seems as though we were reminded “The fear of death is far greater than the death itself”. Good work beating the fartsack and accelerating your fitness. The nonsense was my way of making that DRP taste a little sweeter.

Mary: SSH x 30. I saved them for last because the form sucks no matter when we do them these days. Tighten up boys!

Announcements: Hank Williams once said “To sing like a hillbilly, you had to have lived like a hillbilly. You had to have smelt a lot of mule manure.” If you want to sing like a hillbilly hit up Midget4Life for a trip to Raleigh. I GUARANTEE you will learn at least one lesson if you do!

T-Claps (Recognition): Dawgpound for the best ‘themed’ shirt at the workout! Whoooooooo!!!!

Prayer: All those struggling physically, mentally and emotionally that we might be a source of comfort for them.

I had a good time this morning. Thanks for the opportunity to lead you men. I’ll try to do better next time!

Fast moving PVC

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Last session of speed racer before taper week and the Wilmington race. Guys have put in a ton of work past couple of months. We had 10 total PAX at today’s AO. A couple of newbies to SR as we all gasped for breath a lot today. The fence was jumped at some point during the workout by you know who to fertilize the trees. YHC explained the workout, passed out some PVC batons and we started. Here is the low down.

FNGs: Do Not Exist at Speed Racer but we did have a HC fartsack.

Warm Up: Skip jumps, high knees, butt kickers, hip openers

The Workout:
Relay Tag
400M WU
60 sec recovery
20 min partner relay
-both partners run the whole time. P1 runs race pace 30-60 secs faster w/baton on inside lane while P2 runs race pace 30-60 secs slower in outside lane. Once P1 catches and hands off baton, swap speeds. Should get in around 2.5 miles. Ended up being about 1000M fast runs trying to hand off the baton which was rather tough.
60 sec recovery
Partners run together
-1 mile (100M strides on the sides X8) cruise the turns. Thanks to Mr. Terrific we had 4 lights set up on the track to help us know where the straights started and ended.
400M CD

Mary: In the woods

Announcements: Mule, Wilmington race, Golf Tournament we are hosting

T-Claps (Recognition): All those in attendance today and in for past sessions

Prayer: Mr. Terrific’s dad and finding clarity for himself, Tennessee Families, COVID Virus

Awesome job today guys! Lots of speed out there on the track as well as sweat.

BS Out!

Welcome to Spring: Light, warm, bit of rain, and Thunder

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FNGs: None

Warm Up:

Circle up in front of the amphitheater for some SSH, Daisy Pickers, Hill Billies, Fazio Arm Circles forward and backward.

The Workout:

Pyramid 1 to 10 to 1 of:

Box Jumps

Erkins

Dips

Crunches

Rolling side plank

Mary:

2 times around the circle for a 10 count each

Announcements:

See Slack/Facebook, 3rd F items

Prayer:

Forceps and family

COVID19 – To be calm and wise. To not act out of fear or panic but to trust in God.

They Don’t Have This on the Elliptical

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FNGs: Welcome HazMat, transportation manager for an industrial gas company.

On Sunday, Banana Seat noted the opportunities on the Q sheet so I jumped on it. Been almost 2 weeks since I Q’d and my fellow Masters had been killing the Q’s. My turn! I grabbed TBD with, “This will be a high-tempo workout, so you might want to rest up.” Later that day, I saw FNG HazMat and asked him which day he wanted to debut F3. His response, “Wednesday.” No I did not kill him.

Warm-up

Mosey around Hunt Center. Circle up at back corner, strategically near the top of the hill.

SSH 25x, GMs, 15x, Fozio arm circles 15x, Seal claps 15x, Overhead claps 15x.

Thang 1: Hill repeats 11s with WWIIs at bottom, Derkins at the top.

A couple of surprises along the way. Out of nowhere, POTS sprints and races Snap up the hill. Amazing! That’s what posting 5 days a week will do. Also, surprising, I got the count (mostly) right. Da Business would have been impressed!

FNG HazMat, who has been working out at Planet Fitness, notes, “they don’t have this on the elliptical.” Later, Mookie concurs that no equipment at Planet fitness can simulate hill repeats w/11’s and chasing Snap around the parking lot (or up the hill).

Thang 2: Modified Sevens at Ivan Parking Lot

Because we were well over halfway in the workout, I reduced this to two corners. PAX completed reps in multiples of seven on two corners: 7 burpees OYO; 14 low slow flutter in cadence; 21 merkins, 28 squats. Just as we got started on burpees, in roll the R4TJ crowd. Several joined us for 7 burpees (Lipstick, Banana Seat, others?, can’t remember).

Mary: Mosey back to tennis courts.

American Hammers 15x (POTS wanted 30 like he led at Purple Cobra), windshield wipers 15x, pickle pounders 15x.

Announcements: F3 Raleigh Mule Saturday

Prayer Requests: Forceps and family, protect everyone from the virus.

T-Claps: HazMat for posting and being ready to return

Java took us out with a nice prayer.

Merica, where Democracy rules

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FNGs: Not Today

YHC decided to leave it up to the PAX to vote on the route for the day. The only stipulation, was you had to HC for the vote to count.  The lackluster vote was tallied, and Little Dipper won 2 votes to 1….C’mon Guys, we had 15 and only got 3 HC votes! #bringbackthehc
Warm Up: Mosey to the middle of the road for SSH, IW, Frankenstein, High Knees and Karaoke
The Workout: 5 Mile loop out to Womble and back.
Mary: Stretching while we had announcements
Announcements: F3 The Mule is officially cancelled for Coronavirus. Rain or Shine doesn’t include Virus protection.  #jkMidgetwestillkindoflikeyou:)
T-Claps (Recognition): Coal Ash! This man was cruising this morning! Not to overshadow all the impressive work going on out there for Wilmington Race, but this guy has been under the radar, training for a 50K! Keep up the great work Coal Ash!
Prayer: Our legs for Crablegs!

This is the way

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FNGs:none
Warm Up: 2 for EC maybe 3. Norm with 4 miler.

20 ssh, good mornings, daisy pickers, fazio arm circles
The Workout:

20 count ic up hill twice between
American hammers

Mountain climbers

Lsf

Lbs

15 ic bear crawl to bathroom and back

Erkins

Derek in’s

Dips

Wall planks up downs

10 count ic 10count high knees in between

V ups

Boat canoes

Heel taps

Peter Parker’s

10 count burpee break down run backwards between. Sections

rock work curls, presses, squats, triceps, ground pounders

Mary:a few yoga poses
Announcements:Mule this Saturday, HS golf tournament planning
T-Claps (Recognition):
Prayer: fedex wife, forceps family.