Happy St. Patrick’s Day! YHC made it a point to take the Q today at my site to deliver the celebratory beatdown and celebrate our Irish pride. Honestly not a lot of hooliganry, shenanigans, or mumblechatter during the workout today. Some workouts have a lot of chatter and a lot of laughs…others not so much. I know that YHC’s method of leading often leads to a quieter workout…but that’s my working style…get things done…I’ll get my talking in at 2nd F! Seven Hearty Hooligans posted at Womble for a 4 leaf clover of fitness…so we went to 4 different spots on the grounds. Each spot, had a relatively narrow focus on the muscle group under attack.
FNG’s: No sir!
Warm Up: SSH x 30 IC, Daisy Pickers, Annie’s, Chinooks, Seal Claps, Frankensteins all x12 IC, Good Morning x6 IC.
The Workout: We moseyed over to the baseball parking lot where PAX were instructed to bear crawl the length of the parking lot and choose a challenging large rock. We did 2 rounds, with a bear crawl/lunge walk break in between. Curls for the Girls x25, Wonderbras x15 IC, and Rut-Rows x25.
Stop 2 had us moseying to the bandstand…now to work on some upper body/chest area. Balls to the Wall x 10 IC, Irkins x25, BTTW x12IC, Dips x25, BTTW x15 IC, Derkins x20, BTTW x20 IC, Hand Release Merkins x20. People’s Chair to recover…because we would be hitting legs next. Moseyed over to the large parking lot.
YHC previously set up 4 cones for a suicide series. Run to 1st cone, 5 burpees. 2nd Cone = 10 Alternate Lunges IC, 3rd Cone = 15 Squat Jumps, 4th Cone = 20 Monkey Humpers IC. A few PAX got to start climbing down the ladder, but otherwise, we picked up the 6 and proceeded. We finished up this 3rd “leaf” with 20 Prisoner Squats, 20 Zebra Kicks x20 IC, and 20 more Prisoner Squats.
We moseyed over to the tennis courts for Mary and stretching.
Mary: WW1’s x20, Dying Cockroach x 20 IC, LSF x 20 IC, and Pickle Pounders x 20 IC. Pigeon Pose both sides, high plank, side plank both side, high plank, Good mornings x6 IC. Slainte!!!
Announcements: Great TEDTalk last night about ShieldLocks. Check out the archive if you weren’t able to be there. Long Ass Run, Saturday March 27th.
T-Claps (Recognition): Cancun for getting out here and posting quite often since starting 4 weeks ago. Way to get it!
Prayer: Cancun and his wife’s book deal/process, FloJoe and his M…she’s got a good job possiblity, hope it goes well. YHC took us out. Grateful to be here this morning with these HIM!
What kinda moves are these anyways…??? SCHLEGS
/in Disney /QIC: ShamWowPAX: 187, Bobby Dall, Deadbolt, Fanny Pack, Fram, POTS, ShamWow!, Sprinkler, Warbucks
FNGs: NONE
Warm Up: 187 made the call to go as I was deep in mumblechatter… Quick mosey around the PL.
SSH x50, Daisey Picker x15, Frankenstein x10, “arms out”…. Deep squat x15, Seal Claps x10, hold em out, OHC x10, hold em out, Seal Claps x10. Michael Phelps.
The Workout:
PAX were pre-blasted this would be a near-zero running workout, they got it. Two coupons were introduced. 2 “pacers” went around the parking lot loop w/ coupons John Cusack. While they were off the following were done AMRAP and as the pacers came in, 2 more went out and we moved on to a new exercise. Repeato until finished with the moves.
Push back Merkin (https://www.youtube.com/watch?v=mej9bd7Uccs), prisoner squat, mountain climber, bulgarian squats on the short wall, elevated push back merkin, step-ups, BTTW, People’s chair, Dive Bomber Merkins, Mickey Mouse Merkins, WWII, 1 Legged skaters.
Mary: We passed those coupons around for everyone to get a chance – while the rest of the group did the mary exercise two would do a dying cockroach position pushing the block over the chest. We rotated after each call.
LBC 20, Box Cutter 20, Homer-Marge 30, LSF 20, Pickle Pounder 20
Announcements: Deadbolt on the Q at Kung Pow
T-Claps (Recognition):
Prayer: YHC took us out.
Do Pigeons fart?
/in Speed Racer /QIC: SkidmarkPAX: Cupid, Dawgpound, Full House, Fumunga, Pikachu, Skidmark
FNGs: None
Warm Up: Mosey to the bank on HS road. Leg swings and tiger claws in the drive thru
The Workout:
Mary: stretching and a lengthy conversation about pigeons
Announcements: Long Ass Run. Need a Q for Ivan next week
T-Claps (Recognition):
Prayer: job searches, weather today
The Mario Cart lineup continues…
/in U Turn /QIC: VasolinePAX: Alpine, Axe, Banana Seat, Bernie, Bobby Boucher, Breach, Cancun, Dauber, Dawgpound, Dumbo, Emeril, Forceps, Gamecock, Gillette, Luigi, Mario, McNugget, Pablo, Pumpkin Spice, Steamboat, Vasoline, Warbucks, Wiggly, Yogurt, Yoshi
Saturday, March 13th
FNGs: welcome Yoshi!
This FNG was another recruit by Emeril. 3 weeks prior Emeril had brought out 2 FNG’s that were named Mario and Luigi because of their moustache’s and also because they knew each other. Well it just so happened that Mario and Luigi knew the FNG so I had made up my mind during the ME he was going to be Yoshi…one of my favorite Mario Cart characters. The FNG did the standard introduction in front of the group but I decided to shut it down quickly in case some of the PAX needed to get over to Grounder Pounder. “Everyone say hello to Yoshi.”
Warm Up: Michael Phelps arms, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, OYO 25-30 Merkins.
The Workout: U-Turn standard route in reverse, with a 3mi option. This was the last weekend to earn a Mt Dew branded long sleeve T-shirt
Mary: no time unfortunately
Announcements: Long A$$ Run on Sat. March 27th, Blood Drive on Sat. March 2oth hosted by Holly Springs Rotary Club, Gillette will be a St. Baldrick’s Participant and shaving all that beautiful hair
T-Claps (Recognition): 25 PAX at U-Turn! Picking up the 6.
Prayer: all the unspoken, those suffering from sickness, mental illness, addiction, loss of a loved one, and those who have lost their way. Thankful for everything the good Lord provides. YHC took us out.
The Quiet Man
/in To Be Determined /QIC: Fanny PackPAX: Cancun, Fanny Pack, Florence, Hardy, Mookie, Pumpkin Spice, Snap
Happy St. Patrick’s Day! YHC made it a point to take the Q today at my site to deliver the celebratory beatdown and celebrate our Irish pride. Honestly not a lot of hooliganry, shenanigans, or mumblechatter during the workout today. Some workouts have a lot of chatter and a lot of laughs…others not so much. I know that YHC’s method of leading often leads to a quieter workout…but that’s my working style…get things done…I’ll get my talking in at 2nd F! Seven Hearty Hooligans posted at Womble for a 4 leaf clover of fitness…so we went to 4 different spots on the grounds. Each spot, had a relatively narrow focus on the muscle group under attack.
FNG’s: No sir!
Warm Up: SSH x 30 IC, Daisy Pickers, Annie’s, Chinooks, Seal Claps, Frankensteins all x12 IC, Good Morning x6 IC.
The Workout: We moseyed over to the baseball parking lot where PAX were instructed to bear crawl the length of the parking lot and choose a challenging large rock. We did 2 rounds, with a bear crawl/lunge walk break in between. Curls for the Girls x25, Wonderbras x15 IC, and Rut-Rows x25.
Stop 2 had us moseying to the bandstand…now to work on some upper body/chest area. Balls to the Wall x 10 IC, Irkins x25, BTTW x12IC, Dips x25, BTTW x15 IC, Derkins x20, BTTW x20 IC, Hand Release Merkins x20. People’s Chair to recover…because we would be hitting legs next. Moseyed over to the large parking lot.
YHC previously set up 4 cones for a suicide series. Run to 1st cone, 5 burpees. 2nd Cone = 10 Alternate Lunges IC, 3rd Cone = 15 Squat Jumps, 4th Cone = 20 Monkey Humpers IC. A few PAX got to start climbing down the ladder, but otherwise, we picked up the 6 and proceeded. We finished up this 3rd “leaf” with 20 Prisoner Squats, 20 Zebra Kicks x20 IC, and 20 more Prisoner Squats.
We moseyed over to the tennis courts for Mary and stretching.
Mary: WW1’s x20, Dying Cockroach x 20 IC, LSF x 20 IC, and Pickle Pounders x 20 IC. Pigeon Pose both sides, high plank, side plank both side, high plank, Good mornings x6 IC. Slainte!!!
Announcements: Great TEDTalk last night about ShieldLocks. Check out the archive if you weren’t able to be there. Long Ass Run, Saturday March 27th.
T-Claps (Recognition): Cancun for getting out here and posting quite often since starting 4 weeks ago. Way to get it!
Prayer: Cancun and his wife’s book deal/process, FloJoe and his M…she’s got a good job possiblity, hope it goes well. YHC took us out. Grateful to be here this morning with these HIM!
We kicked off St. Patrick’s Day with a Boom!
/in Possum Trot /QIC: SprinklerPAX: Bondo, Breach, Deadbolt, Fram, Kid Cracker, Mad Dog, Norm, POTS, Roger Roger, Sprinkler, Teacher's Pet
Rolled into the Trot on this St. Patrick’s Day trying to sort out exactly what we were going to do today. After getting out and talking amongst the PAX I nearly forgot I had the Q when the time was near until Pots asked who had the Q.
FNG: None
Warm Up: Field Trip up to Wake Chapel Christian Church. BTW I have been going here all my life. If you are looking for a Church Family or want to visit, we would love to have you. Awesome Preacher who preached from the bible and the Word of God!! Circled up there for side straddle hops (21), Hillbillies & imperial walkers (21), Sir Fazio Arm Circles (21), Good Mornings (21)
The Workout: Counted off into 2 groups. Group 1 stayed at Pittsboro Street at the end of the cemetery doing AMRAP while Group 2 ran through the cemetery all the way to the other side of the church to the pedestrian drop off. (20) of each exercise and moseyed back up the stairs down the ramp back to group 1. Group 1 repeated every exercise done by group 2. We did a total of 4 circuits.
Monkey Humpers—Donkey Kicks
Low Slow Flutter—Merkins & Deep Squats
Nipplers—Shoulder Taps
The run was a little longer that I expected so we had to cut it short and hit the road. We moseyed across the street down Fayetteville Street. 1/3 of the way we stopped for lunges (3) and a push up. Rinsed and repeated. 1/2 way we stopped and 10 jump squats. Kidcracker and Breach were racing I think, and we all met at the American Flag in Varina. We then did dips, merkins, urkins and moseyed back to Possum Trot Parking Lot.
Mary: LBC (15), Homer to Marge (20), Chill Cut IC to (40) Have a Nice Day
Announcements: Jersey Mikes in Fuquay Has Teamed up with Military Men in Actions to raise Money for this Awesome organization. All proceeds got to them. March 31st. Come out and Show your support!!
T Claps: Fram for EC and He is back!!! Norm branched off a got some miles!
Prayer & Praise: Maggie Petterson neighbor of Roger Roger. Cousin of Roger Roger having health issues and a hard time. Crab legs, Bondo’s M having a procedure today. Pray that all goes well.
Bondo celebrating 35 years with his company and retiring June 30th! Congratulations! My son Will is celebrating his 21st Birthday today! God is Good!!
YHC took us out. It’s an Honor to be apart of F3!!
Not too Wet n’ Wild
/in The Nest /QIC: FinklePAX: Finkle, Gamecock, Kitty Litter, Martini
FNGs: none
PAX: @Finkle, @Gamecock, @K I T T Y L I T T R, @Martini
Warm Up: Mosey up to the covered bus ramp area at FV Middle School. SSH’s 20 in cadence, overhead arm stretches and arm stretches across your chest, Michael Phelps, Downward Dog into Pigeon right knee then left knee, followed by a walk up slowly stretching our calves and hamstrings.
The Workout:
Event 1: Plank hold Indian Bear Crawl. In a line we held plank while the last man bear crawled up to the front of the line the length of the bus ramp. Then we called out an 10 count exercise, followed by Bears and Dan’s coming back to where we started. This is a bear crawl followed by a 1:4 ratio of lunges to squats building up to 5 lunges (each leg) and 20 squats. R and R.
Event 2: Pax performed a given exercise while a runner ran the bus loop. We did Merkins, LBC’s, Turkish Get Ups, Pickle Pounders, Wall Sits with Seal Claps and others.
Mary: There’s something about Mary that we all love…our abs! We did Homer to Marge regular, followed by holding your left leg up then right leg doing a 10 count cadence, next was ABC’s and then Reverse LBC’s.
Announcements: BRR (forming a team).
T-Claps (Recognition):
Prayer: @Norm and his family recovering from Covid, @Finkle has family that is traveling this week, @Gamecock mentioned that his church is opening back up and praying for wisdom as they do so. @Finkle led the prayer.
Crazy Ivan
/in Crazy Ivan /QIC: DahmerPAX: 16-bit, Bobby Boucher, Dahmer, Dauber, Fanny Pack, POTS, Pumpkin Spice, Warbucks
The Workout: rotation of 7 bell exercises while taking turns (OnePAX at a time) 75 pound atlas ball carry 20 feet, five burpee’s, carry the ball back
Mary: LBC, box cutters, “bring Sally up“ push-ups
Announcements: ATT long ass run last Saturday of the month.
Prayer: prayers for Docs child preparing for surgery this month. Prayers for the family and friends of pumpkin spice his friend who passed.
Bombtastic time at Downtown Train
/in Downtown Train /QIC: QuiverPAX: Bobby Boucher, Bondo, Cancun, Pumpkin Spice, Quiver
Saw no one had signed up for the Q at DT for today, so I figured I would handle it this week, clown-car’d with Bobby Boucher, when we arrived saw the Bondo was already there, Cancun and pumpkin spice pulled in shortly after.
FNGs: None
Took a short Job around the circle and headed for the parking deck for the warm-up.
Warm Up: SSH, Sir Fazio (or sun gods)F/R, Imperial Walkers, Spinal Twists, Good Mornings
The Workout:
Thang 1: Stayed in the parking deck and partnered up for a set of B.O.M.B.S 50 Big Boy Situps, 100 Overhead claps, 150 Merkins, 200 lBc’s 250 Ssquats.
Thang 2: 2 sets if 7’s across the parking deck, star jumps and monkey humpers then, Moroccan Night Clubs and Lunges
Finished up and head back to the flag for Mary
Mary: Modified onit 6mins abs 10-sec plank, 10-sec knees to elbows, 20-sec mountain climbers, 20-sec situps, 20-sec Freddy Mercury, 20-secs American Hammer
Announcements: Downtown Train April neighborhood challenge, Ted Talk Tuesday the 16th.
T-Claps (Recognition): Cancun still going strong after a month (or so) of posting.
COT: 5 – 1 Respect, 4 mehs.
Prayer: YHC Wife as she deals with auto-immune issues, Petsounds (carpex) recovery from stitches, Praises for Pumpkins Spices Mentors good news, all of our front line workers.
Buzzards with Random Counts
/in Paradise City /QIC: Fanny PackPAX: 187, Cupid, Dawgpound, Dumbo, Emeril, Fanny Pack, Full House, Laettner, Lipstick, Mad Dog, Pikachu, Roger Roger, Skidmark, Snap, U.T.I, Yogurt
YHC cooked up a plan to get everyone here between 3-3.5 miles during the workout. Random counts at stops along the way were on the bill today as we primarily circled the soccer fields like buzzards in 8 Man Indian Run lines. Strong work put in by all PAX along the way. Bear crawls were a last minute consideration at the prodding of Pikachu during the Gloom, but ultimately time expired.
ECers’: Skidmark, Pikachu, Full House, U.T.I., and YHC.
FNG’s: none
Warm Up: Good Mornings x20 IC followed by a warm up mosey with stops along the way around the large lot in front of the ball fields. Warm-ups included: Sir Fazio Arm Circles x10 IC (F/R), Imperial Walkers x10 IC, Hillbillies x10 IC, 10 Burpees for a very late arrival, and Windmills x10 IC.
The Workout: We counted off into two 8 man Indian Run lines. Every stop at the BBall Court would be 5 burpees, every time passing the flags at the stadium entrance would be 7 Star Jumps. Each time the Indian Run groups crossed paths, YHC would call an exercise. Exercises included: Merkins x30, Mountain Climbers x14 IC, SSH x40 IC, Prisoner Squats x37, Plank Jacks x17 IC, Hand Release Merkins x 21, Squat Jumps x17…I think. We circled a total of 4 times, switching directions halfway through.
Groups converged at the bottom of the ramp for 25 IC LSF’s led by Skidmark. We moved on to a series of short hill repeats up the ramp. Started at the first light pole with 14 merkins, ran to the top for 6 step-ups. Each time back we deleted a light pole and 1 merkin. Some PAX may have got down as low as 10 merkins before we had to call it quits at the top of the ramp and head back on a mosey to the BBall Court for Mary.
Mary: Homer to Marge x20 IC, Box Cutters x 20 IC
Announcements: TedTalk Tuesday about Shield Locks…tune in. Long Ass Run Saturday the 27th, check Slack for details.
T-Claps (Recognition): The HIM’s at Ting who just kept going today…several fellas were tired, YHC could tell…but we inspire eachother to move forward.
Prayer: Roger Roger cousin with stroke and brain tumor, his family friend Maggie (breast cancer). Dumbo stepped up to take us out. Strong work, YHC was blessed to lead today!
Kettlebell Action at Shady Meadows
/in Red October /QIC: DauberPAX: Dauber, Gump
FNGs:none
Warm Up: Circled up with Mutiny crew; Norm was “it” and lead us in Imperial walkers, daisy pickers, seal claps, overhead claps, good am, sir fazios…
The Workout: Gump and YHC (two seasoned PAX) headed to the pavilion and grabbed our kettlebells. Took two laps around the track stopped to do the following 10c kettlebell exercises multiple times: swings, OH press, midget love handles, tricep press, curls for the girls, lunges, squats, bus drivers, lawnmowers, wonder bras…found ourself back at the pavilion and executed some leg-ups, lawn mowers, arm thrusters. Added some dips. From our six, chest presses, tricep/straight arm extension, 6 inches with kettlebell above our chest. Rinse and Repeat. Toe taps, slap kettle bells…headed to tennis courts to join Mutiny PAX.
Mary: SSH, Merkins, LBCs. YHC led yoga exercises including pigeon, DD, pot stir, neck stretching…
Announcements: See Slack/FB; buy a sub at Jersey Mike’s this month…help MMIA; Long Ass Run; NCAA Bracketology fundraiser
T-Claps (Recognition): Gump starting his new job today! Great seeing FV men in the gloom!
Prayer: Doc’s daughter (surgery), Mototboatin’ procedure; unspoken. Vicious Cycle starts up next week. Norm took us out.