FNGs: None
4 HIMs posted to GP on a dry cool morning. YHC brought the music box and joined Shredder at the entrance to Jones to cheer on the Classic runners assuming anyone posting would see us (not the case). 16-bit and Tetanus snuck past us and started the workout led by 16-bit. Luckily I decided to get some rock work in anyway and ran into these two mid-workout.
Warm Up: Who needs a warm up? (well turns out I did – hamstrings burning)
The Workout
16-bit and Tetanus started without us and sounded like a good bit of rock work and crabwalks.
All together Circle of Rock: Mosey to the Rock Pile pick a rock.
3 sets of 15x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Rut Rows and Wonder Bras,
2 sets of 15X3 Rock Spanks (with and without consent), Mountain Climbers, Rock Press, LBCs, American Hammers
1 set of 10x3ct Rockies, Box Cutters, Freddie Mercuries
COT
Announcements: Sleep in Heavenly Peace postponed to June 12th, New F3 Challenge starting up soon $10 entry fee.
Prayer Requests: For our country and our leadership, Bernie’s family with mother in-law passing recently. Forceps job situation to improve or change.
BB Continued
Wall of Pain: Shredder and Forceps cont.
3 sets of 10x3ct BTW with a failed attempt at Australian Ass Smackers.
My apologies for failing to realize the race was going to complicate the parking situation this morning.
T-Claps for all those who ran in the Classic – solid F3 showing: John Deer, Dusty, Norm, Abe, Dauber, Breach, Aquaman,
The tale of 2 AOs
/in Ground Pounder /QIC: ForcepsPAX: 16-bit, Forceps, Shredder, Tetanus
FNGs: None
4 HIMs posted to GP on a dry cool morning. YHC brought the music box and joined Shredder at the entrance to Jones to cheer on the Classic runners assuming anyone posting would see us (not the case). 16-bit and Tetanus snuck past us and started the workout led by 16-bit. Luckily I decided to get some rock work in anyway and ran into these two mid-workout.
Warm Up: Who needs a warm up? (well turns out I did – hamstrings burning)
The Workout
16-bit and Tetanus started without us and sounded like a good bit of rock work and crabwalks.
All together Circle of Rock: Mosey to the Rock Pile pick a rock.
3 sets of 15x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Rut Rows and Wonder Bras,
2 sets of 15X3 Rock Spanks (with and without consent), Mountain Climbers, Rock Press, LBCs, American Hammers
1 set of 10x3ct Rockies, Box Cutters, Freddie Mercuries
COT
Announcements: Sleep in Heavenly Peace postponed to June 12th, New F3 Challenge starting up soon $10 entry fee.
Prayer Requests: For our country and our leadership, Bernie’s family with mother in-law passing recently. Forceps job situation to improve or change.
BB Continued
Wall of Pain: Shredder and Forceps cont.
3 sets of 10x3ct BTW with a failed attempt at Australian Ass Smackers.
My apologies for failing to realize the race was going to complicate the parking situation this morning.
T-Claps for all those who ran in the Classic – solid F3 showing: John Deer, Dusty, Norm, Abe, Dauber, Breach, Aquaman,
Make Cletus Great Again
/in Cletus /QIC: WarbucksPAX: 187, Abe, Banana Seat, Brexit, Cupid, Florence, Hardy, Lipstick, Pikachu, Warbucks, Wild Turkey
FNGs:Not today
Warm Up:
Nice mosey over to far parking lot. On the way, Lipstick was spotted coming down Stinson so PAX waited patiently in the parking lot for him. While we waited we did 10 SSH followed by an increasing burpee. Lipstick arrived and hid in the bushes just before 5 burpees, so we welcomed him to the party with 5 burpees. Good mornings, windmills, Sir Fazio arm circles, and squats were done.
The Workout:
Mosey to the amphitheater for 1st stop on our tour:
3 sets of 10: box jumps, erkins, dips, derkins,
Indian run to hill behind baseball fields.
Stop #2 was a repeat of a DoubleD beatdown at Possum Trot.
11’s: bear crawl uphill, star jumps at top, crawl bear down, squats at bottom
Indian run around the track to the next parking lot.
PAX lined up for a Guantanamo line across the parking lot.
-Lipstick tried to break Pikachu’s hip. Brexit questioned his return to F3.
Indian run back to tennis courts.
Still a little early for Mary, so PAX circled up for some Howling Monkeys, 2 rounds of 10 counts. Lots of grumbling when YHC called for round 2.
Mary:
PAX lay flat on their backs for a little music time. YHC turned on Flower by Moby. Sally up/Legs up straight at 60 degree, Sally down/Legs down to 6 inches. Keep heels off the floor the entire song. That was a long 3 mins 28 secs.
A little time left, so we did: homer to marge, single leg home to marge, american hammers, and have a nice day.
Announcements:
Wild Turkey birthday
SHP build delayed to 6/12 – https://www.signupgenius.com/go/10c0d49aba823a3f4c61-shpncfuquay14
Spring Classic support on Sat ~8am at Bass Lake Hill
JOCOGA CSAUP sign-up – https://docs.google.com/spreadsheets/d/1NDNwxH89e7fCSJpJAH67Vwx-sZQb_qFTOL7a0WfjZjw/edit?fbclid=IwAR0k64t97c67KOXBZNcJfXZ1tmaSPR_byxGzTkVVDNImg-QZMJvHjL27omI#gid=0
T-Claps (Recognition):
All the PAX for making Cletus great again.
Brexit and Wild Turkey for making it back out in the gloom.
Prayer:
Brexit’s upcoming surgery
YHC took us out.
Sheepdog-All Valley Tournament
/in Sheepdog /QIC: ShredderPAX: Farva, Kitty Litter, Shredder
3 Pax showed up to compete in the All Valley Tournament. The competition was fierce as HIM went head to head with themselves to see if they could overcome their doubts and fatigue and win the championship.
Warm ups started with a light jog around the school. Then SSH, SFAC (f&b), Moroccan Night Clubs, neck stretches, hip rotations, knee rotation, Frankensteins, Good Mornings, & Willie Mays Hayes.
In preparation for the tournament we went into training which included staggered squats x10, dips x10, staggered squats x10, erkins x10, and squats x10. After that we moved to focusing on technique and balance as we found a curb and got into a squat hold position with only the balls of our feet on the curb forcing us to route and then ran wax on, wax off drills in cadence. The burn in both shoulders and legs were starting to sit in after several rounds. Once our training was complete we were ready to head to the tournament.
The tournament was slightly postponed as we contemplated he’s shiny object rocketing across the sky, later to find out that it was the SpaceX rocket. It was a pretty incredible site.
The Tournament:
match 1: pax each lined up on a parking space line and traveled from line to line throwing three kicks in between and then three Merkens at each line. On the way back we substituted merkins for three strike combos. Rinse and repeat two more times.
match 2: packs were feeling pretty good going into the second match which is where the montage kicked in. To the karate kid theme song we did squatted wax on wax off until the chorus shouted “your the best around…” each time this happened we executed a star jump Burpee. Farva, wanting to make sure he got on the cover of the brochure, made sure he had photo worthy star jumps. This continued for the remainder of the song.
match 3: YHC thought it was a good idea to stretch a little before going into the final match so we did some arm stretches and cotton pickers. The final match was against some chick named Sally from the valley. It did not take long to realize that this competitor was no joke. Pax did a Merkin challenge to “Bring Sally Up”. Every time Sally went up we pushed up, every time the song said bring Sally down we drop down into a merkin and hold 3 inches off the ground. This continued throughout the song for as long as we could push it. Once we hit our max we altered into chill cut plank hold to regular plank hold. This was no joke and as the song came to a close, pax were laid out on the ground.
Mary:
we finally rolled over and knocked out some LBCs and Homer to Marg. Then finished with Have a Nice Day.
Announcements: HS Classic runners and volunteers. Bed build postponed. Food delivery and other options
Prayer: upcoming travel.
Disney: The View From The Train
/in Disney /QIC: UTIPAX: 187, Bobby Boucher, Cowboy, Dawgpound, Fanny Pack, Laettner, Pablo, POTS, UTI
FNGs: nada
Warm Up:
– Good Mornings
Bobby Boucher pulled in late. He pre-blasted that he would be bringing his wife to the airport. YHC elected to ignore his burpees.
– SSH
Began a run of a non-conventional loop. Wanted to nod at the traditional Disney workout but give it a little twist. Quick Stop by Laetner’s car as he pulled in late for 10 burpees. He will not be ignored. Continued on the jog and stopped at the greenway entrance.
– Squats
Return to the main lot
– Goofballs
– Frankensteins
The Workout:
Recover on the jog running towards the opposite entrance. On the main stretch carioca both sides, quick feet on the curb. Continued mozy until we got to the small curved lot on the opposite side of the baseball diamonds.
Main Attraction – Bearcrawl Burpee Train – Line up and bear crawl from bottom of the curved parking lot towards the top. This is completed in an indian run fashion. When the guy in the back reached the front a burpee was compelted. This continued until the end of the lot. END OF THE LOT – Run to the start and RESET!
Replace bearcrawls with lunge walks. Backwards running got you to the front of the line. PAX were voluntold to call the workout when they reached the front of the line. Many of the standards were brought out. DawgPound flexed his Exicon muscle and broke out absolustions (brutal).
Back to the main lot. We swapped out 1 group hit the wall for Balls 2 the Wall / group 2 did a workout on the short wall. Short wall workouts included – Box Jumps, Dips, Step Ups
Mary: Has a back muscle fetish…
Announcements: Bed building postponed, race weekend
Reserve your spot on the Disney Q-Sheet today before its too late!!!
https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962
T-Claps (Recognition): Thanks to Shammy for passing the torch, looking forward to my time ahead at Disney! Thanks to the PAX that showed for the first day.
Prayer: YHC took us out
66% Shirted at the mini Murph
/in To Be Determined /QIC: UTIPAX: Bobby Boucher, Fanny Pack, Forceps, HazMat, Pikachu, Plunger, Shredder, Snap, Stra-tee-gery, Tetanus, UTI, Yogurt
FNGs: Welcome Strat-eee-gery
Warm Up: Good Mornings, Windmills, SSH, Goofballs, Frankensteins, Squats
The Workout: Murph. Well… whatever we can squeeze into a 45 min workout.
Started with the traditional 1 mile run by completing the figure 8 around Womble.
Paired off into accountability partners. YHC cut the normal count of 100 pull-ups, 200 merkins, and 300 squats in half. Each PAX aimed to complete half of the normal Murph. The count was done OYO with YHC supplying headlocks and mumblechatter throughout.
I regailed the PAX with a memory of one of my first Cletus workouts where a Murph was declared as the workout. It was intimidating and so hard back then. This wasnt easy today but it was certainly easier than it was on one of my first workouts. Keep coming back, get stronger, beat yesterday, <enter your cliche inspirational message here>
Did you know that YHC is now the site Q at Disney? Do you have a birthday, anniversary, or other memorable event to celebrate? Celebrate it at Disney!
Reserve your spot on the Disney Q-Sheet today before its too late!!!
https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962
Once PAX completed their reps – we mozy’d around the soccer field and back around to the playground. The TBD tribe then mozy’d back to the main lot for Mary.
Mary: Homer to Marge, Pickle Pounders, (these brought cheers from the non-F3 onlookers in the lot), Good Mornings
Announcements: Welcome Plunger (PAX relocating from Charlotte) – dropped some intel about an F3 campout coming this summer. I cant find the link on Slack but keep an eye out for this HIM. Good dude moving into town very soon.
T-Claps (Recognition):
Prayer: Prayers for the country, Stra-tee-gery sought prayers for his 2.0s looking for college placement
Simple Yet Effective
/in The Nest /QIC: MartiniPAX: Kitty Litter, Martini, Norm, Warbucks
PAX: Warucks, Kitty Litter, Norm, Martini (Warbucks, Norm & Martini for EC)
FNGs: Nope
Warm Up: Quick lap around the lot followed by SSH, Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers, Frankensteins
The Workout: DORA – Split into groups of 2. 100 Standard Merkins, 200 Squats, 300 LBC’s with a lap around the lot for the PAX not performing the exercise.
Field Trip – mosey across the street to the school. Bear Crawl up the ramp. Dips on the knee wall. Bear Crawl up the ramp. Dips + Erkins. Bear Crawl up the ramp. Dips + Erkins + Box Jumps (repeated twice).
Mosey back to the lot.
Mary: Round of abdominal exercised called by each PAX. Home to Marge, American Hammers, Dying Cockroach, LBC’s, Freddie Mercurys.
Stretching
Announcements: Ted Talk tonight, Spring Classis Saturday, SHP Bed Build Saturday
Prayer: Amry Chaplain Norm knows lost his 17 year old son last week.
Nice pot of Gumbo at Sheepdog
/in Sheepdog /QIC: FarvaPAX: Endo, Gump, Kitty Litter, Mr. Terrific, Shredder
FNGs: N/a
Warm Up: Mosey around the parking lot and circled up for side straddle hops, fozzy arm circles forward and reverse, good mornings, daisy pickers, imperial walkers, and hillbillies
The Workout: Took the Q last minute and decided to do some greatest hits around the AO.
Started with field of dreams: home plate was 10 burpees, 1st base was mountain climbers, 2nd base was WW1’s, and 3rd base was plank jacks.
Then moved on to the 12 days of F3 for: 12 Australian ass smacks, 11 wing chun combos, 10 10 count jump rope, 9 Scorpion dry docks, 8 stars a jumping, 7 Side hop moguls (in cadence), 6 boats a rowing (in cadence), 5 CRAAB CAAAAKES (in cadence), 4 T-Stand kicks (in cadence), 3 prisoner squats, 2 box cutters, and Give me one man maker burpee.
Mosey around the side of the school and stop for 11’s of monkey humpers and goofballs
Continue to mosey to the back for a 3 minute AMRAP of 10 single leg squats, 20 hand release merkins, and 30 squat jumps. Take a lap around the track then head over to the circle.
Bear crawl Ring of Fu – we all Bear crawled around the circle, each pax called out a number and on their up we did that many wing chun strike combos.
Shredder finished us off with combatives, focusing on rooting and form for wing chun strikes.
Thanks as always for allowing me to lead and make sure to fill up that Q sheet before Thursday!
The Dawgpound has the Fastest Feet in South Wake
/in Crazy Ivan /QIC: WigglyPAX: 16-bit, Buford, Cancun, Dahmer, Dauber, Dawgpound, Emeril, Laettner, Motor Boatin', Wiggly, Yoshi
Crazy Ivan Backblast
FNGs: none
Warm Up: SSH x 20, Hillbillies x 10, Imperial walkers x10, Daisy Pickers x 10, sir fascio arm circles x10
The Workout: Group Exercise while 2 pax run a lap around the parking deck and then run the agility ladder. The Dawgpound showed us how fast the ladder can be done.
Mary: no time
Announcements: Sleep in Heavenly Peace Event 4-24 8-11 am
T-Claps (Recognition):
Prayer: Prayers to be better fathers, husbands & sons. Prayers for our children as they start to return to normal
Shared pain through accountability
/in Disney /QIC: FramPAX: 187, Bobby Boucher, Bobby Dall, Bondo, Deadbolt, M4L, MadDog 2020, Mookie, POTS, Sprinkler, The Commish, Yoshi
FNGs: Nope
Warm Up: Mosey to bottom of parking lot towards the stop sign. Placed cone for ME reference. SSH, Good mornings, Daisy Pickers, Mosey to right hand side of parking lot with grass hill. Cone #2 explained Frisbee bear crawl station. Imperial Walkers, Hillbillies I/C. Mosey to RR and Cone# 3 with battle rope. Explained station while in Squat hold. We grabbed the rest of the coupons and moseyed to the abyss. (2 – 25lbs DB’s, 1- 30 lbs ruck weight, 1-20 lbs phalange, 1 BAT Big Ass tire, and one little tractor tire)
The Workout: Paired off with accountability partner. Cone #1 Frisbee Bear Crawl up the hill and back down, head first both directions and hands stay in frisbees. Partner does whatever exercise they want while waiting. Cone# 2. Battle rope > Double hand OH Smash, Single alternating waves, SSH with rope. (PAX on own cadence) my group 30, 20, 10 reps. Cone #4 DB swings at the abyss, Cone #5 Weighted abs Cone#6&7 > BAT gets flipped up ALL the abyss stairs partner rotate in as needed. Little tractor tire gets pulled up to top of stairs by a strap, partner rotate in as needed. Once you leave the tire station the PAX run to Cone #1 and loop back to Cone #2 and then the stations rotate. We made one complete cycle.
Mary: Freddy Mercury’s, LBC, Reverse LBC, Full LBC.
Announcements: Runners in Wrightsville.
T-Claps (Recognition):
Prayer: Bobby Bouche’s friend dealing with addiction, Deadbolt’s fraternity brother dying of heart attack, unspoken
ABsolutely fantastic time at Mutiny
/in Mutiny /QIC: FramPAX: Breach, DoubleD, Endo, FedEx, Gump, H1N1, Norm, POTS, Shingles, Sparky, Sprinkler
FNGs: Welcome Shingles!
Warm Up: I/C SSH, IW, Hillbillies, Goodmornings, Frankesntien’s, Daisy Pickers, SFAC, 5 Burpees for not starting on time by site Q. 5 more Burpees for Norm being late.
The Workout: Everything done in tennis court. Start at net 5 LBC, Crawl Bear to mid court and stack 5 LBC, 10 Big Boy Sit-ups, Crawl Bear to end line and stack 5 LBC, 10 BB, 15 WWII, Crawl bear to fence into BTTW. Hold position for the six. BTTW slide shuffle to next court over to same position on previous court. Reverse the stack pattern with Bear Crawls back to the net. Swinging Gate to fence and did Guantanamos to the other side tennis court’s fence. Repeat Bear Crawls bears, BTTW, BTTW slide and Crawl bears. this time at the lines it was Plank hold for 15 i/c, 10 side raises, each side, 5 Oblique crunches. Swinging gate and Guantanamo’s to original start.
Mary: Complaining about Q’s direction earned 5 burpees. More Complaining earned another 5. Burpees for Breach became the catch phrase. Freddy Mercuries, Scissors, Meat Gazers, Meat Gazers w/ legs crossed, Leg Climb. 5 more burpees for good measure.
Announcements: Wilmington race
T-Claps (Recognition):
Prayer: Pots wife going into surgery on Tuesday, Unspoken and YHC took us out.