Happy New Year, Fellas!
With it being a holiday, YHC wasn’t sure who was going to show this morning, if anyone at all. Pre-blasted early yesterday morning, received zero HC’s. Saw a few for Ivan. Maybe PAX anticipated rain and preferred shelter or maybe they wanted to continue their streak of Skidmark Q’s. Unfortunately, I missed his Q on Wednesday at Possum Trot and was contemplating a quick drive over there if nobody showed this morning. That thought quickly got erased when my boy Sprinkler came rolling in with 2 minutes to spare.
“We can go grab coffee if you want,” he says as steps out of his truck.
“Nah man, we are dressed to workout so that’s what we’ll do. We can get coffee after,” I replied.
Warm Up: Good Mornings X10, Fazio X10 F\B, Prisoner Squats X10, Imperial Walkers X10, Squat hold while I explained this mornings workout that went a little like this….
The Workout:
Paying tribute to 2021, we’d perform a total of 365 reps with a quarterly grouping of exercises in 4 locations scattered throughout Wescott.
Mosey down to our favorite Guatamalan’s palm tree. In the cul-de sac at the end of Wescott Ridge in Midget’s old stomping grounds, we conducted our first quarter of exercises with reps equaling the number of days in each month with a 5 burpee addition for the month of February on the 20th to celebrate my birthday.
January- 31 Prisoner Squats, February- 28 Morocan Nightclub, March- 31 Mountain Climbers
Mosey back up to Danagher and hanging a left to Pablo’s neck of the woods
April- 30 Seal Claps, May- 31 Shoulder Taps, June- 30 alternating Lunges
Mosey to the 4 way intersection- performed 10 prisoner squats to cleanse the pallet and proceeded to Danagher North to the top of the hill
July- 31 Carolina Dry Docks, August-31 Overhead Claps with a 5 Burpee intermission at August 14th to celebrate Sprinkler’s birthday, September-30 Chinooks
Mosey back down the hill and back to the flag
Mary:
October- 15 Right over left, 15 Left over right, and 1 Good Morning, November 30 Curb Merkins, December- Plank Hold for a 31 count
Announcements: Happy New Year to All!
T-Claps (Recognition): Sprinkler for getting after it in the rain to start the new year. Deadbolt for getting up and joining us at COT and a quality 2nd F at Dunkin Donuts afterwards
Prayer: Continued health of PAX and their families near and far. Those challenged with marital issues and those facing financial hardships. Prayers for healing, success, and prosperity in the coming year.
YHC took us out.
Anniversary at the Nut (all men invited!)
/in Nutcracker /QIC: Slide RulePAX: 3rd Cousin, Abe, Blue Hen, Da Business, Hurts A Little, Moby, Peak Week, Slide Rule, Steamboat, Tonka, Wiggly
Today marks 4 years since Tonka (welcome back!) picked me up and drove me to a M4L Q at Disney. Speaking of M4L….he HC’d for today’s workout but apparently got lost coming to the South Side. To celebrate the anniversary, I even logged into the neighborhood FB page and put up a recruitment post. It was worth it as we had an FNG join us in 30 degree temps for his first post!
FNGs: Hurts a Little (Ask Da Business what the alternative was…)
Warm Up: Disclaimer was given and we were off. Quick lap, SSHx20, Imperial Squat Walkers, Fazio Arm Circles got us started. Had to end with Devil Burpees x 5 (these will reappear….)
The Workout:
Part1: Wheelbarrow (yes, we touched ankles. I don’t think anyone breathes from an ankle…) up the main lot. Every parking space, add a merkin (1x, 2x, 3x, etc). When you get tired, swap with partner and reset count to 1. *Except*, every swap is an extra burpee (1, then 2, etc). I think most teams made it to the top around 6 or 7 burpees. Come back down until last group finishes. Pretty sure I saw one team almost all the way back to the start…
Part2: Pullups & BTTW
Part2.1: Pullup bars were frozen, no go. Head to hill and do a little homage to M4L’s intro workout for me. 11’s on the hill, squats at the top, burpees at the bottom (run backwards, of course). Ended with a circle of burpees.
Part 3: BTTW with a Irkin/Dirkin/Dipx5 timer. Repeat-o
Part 4: Bat Flipping time! I promised Pikachu some bat flipping opportunities, but he wanted to go stand still or something this morning. 8x Devil Burpees set the pace — line up in order how you finished.
Split into 4 “equal” teams based on order of finish. Relay race: last guy to finish ran to 1st light pole, 2nd to 2nd pole, and first guy to finish ran the whole lane. Winning team didn’t have to do burpees.
Repeato, only flip order. Nice job by the FNG here!
Recover on the very slow mosey.
Bear crawl back to the start.
Mary: Circle of Mary, 10 count each
Announcements: ?
T-Claps (Recognition): Great job seeing Tonka & an FNG out this morning.
Prayer: Peak Weak had a client die of cancer unexpectedly; only a few months from initial diagnosis to his passing; leaves behind family and small kids. Heartbreaking.
Good to be with you all for 4 years. Looking forward to a better year than 2020.
It’s Chest Day Broseph
/in The Nest /QIC: GamecockPAX: Finkle, Fumunga, Gamecock, Martini, Norm
It was a cold morning right above freezing. All PAX arrived right on time…
FNGs: None
Warm Up: Short lap then SSH, Imperial Walkers, Hillbillies, Willie Mays Haze, Good Mornings, Michael Phelps
The Workout: Chest burnout with all sorts of merkins. 3 sets of 5 reps each exercise, and a short lap between if needed for a break. Diamond, Shuffle, Peter Parker, Hover, Dirkins, Explosive/Hop. Second activity was leg circuit with one PAX as the timer doing 25 squats. Others performed either single leg squat, calf raises, monkey humpers until the timer finished. Rotate exercise. Two rounds of this. Another two rounds with speed skaters, long jump, and squat jumps.
Mary: Heels to the heavens, boxcutters, Freddie Mercury, bear stands, pickle pounders, American Hammers, LBCs
Announcements: Goal tracking is active
T-Claps (Recognition): Finkle, Martini, And Norm for showing up on a cold morning. Fumunga for the virtual follow along.
Prayer: Family and Friends with COVID, Fumunga’s surgery, safety of community and country
Ultimate Bloodbath
/in Mutiny /QIC: GumpPAX: 16-bit, B-I-N-G-O, Bobby Dall, Breach, Cupid, Florence, Frenchie, Gillette, Gump, H1N1, Hardy, Kubota, LED, Macho Nacho, Martini, Moped, Norm, Pikachu, POTS, Short Cut, Shredder, Snap, UTI
Your YHC led this bloodbath 232-4 (OK, it was all fantasy in my head as we did not keep score). 23 PAX joined in some Ultimate fun. It was good to have several PAX that had never played with us out there. Thanks for letting me “lead” (and I use that term lightly)
Ground Pounder – moist feet, dry backs
/in Ground Pounder /QIC: ForcepsPAX: 3rd Cousin, Bobby Boucher, Farva, Forceps, Kitty Litter, Macho Nacho, Pumpkin Spice, Strawberry Hill
FNGs: None
8 HIMs posted to GP on a dreary wet morning. YHC brought the music box & a basketball. Macho showed up on time and gloveless – much respect
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches
The Workout
Circle of Rock: Mosey to the Rock Pile pick your large rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Rut Rows, Curls for the Girls, Overhead Tricep Press, Wonder Bras, Ground Pounders and Bus Drivers.
(always easy to tell which rock is Farva’s)
Heavy Hoops:
2 Rounds: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.
Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).
2 rounds of SSH, Standard Plank Hold, Plank Jacks, Lunges, High Knees, Moroccan Squat Hold, Emperial Walkers and Hillbillies
Burpees OYO for all PAX
Mosey to the half wall
10×3 Step Ups, 20 Derkins, 20 Erkins, 20 Dips
Announcements: Wilmington Race still on as far as we know.
Prayer Requests: Pumkin ask for prayer for several men going through the Blue Light Academy. Forceps asked for prayer for Aunt’s family loss of her husband as well as his ex and son dealing with loss of son.
Ringing in the New Year with a Sprinkle and Sprinkler
/in KungPOW /QIC: MookiePAX: Mookie, Sprinkler
Happy New Year, Fellas!
With it being a holiday, YHC wasn’t sure who was going to show this morning, if anyone at all. Pre-blasted early yesterday morning, received zero HC’s. Saw a few for Ivan. Maybe PAX anticipated rain and preferred shelter or maybe they wanted to continue their streak of Skidmark Q’s. Unfortunately, I missed his Q on Wednesday at Possum Trot and was contemplating a quick drive over there if nobody showed this morning. That thought quickly got erased when my boy Sprinkler came rolling in with 2 minutes to spare.
“We can go grab coffee if you want,” he says as steps out of his truck.
“Nah man, we are dressed to workout so that’s what we’ll do. We can get coffee after,” I replied.
Warm Up: Good Mornings X10, Fazio X10 F\B, Prisoner Squats X10, Imperial Walkers X10, Squat hold while I explained this mornings workout that went a little like this….
The Workout:
Paying tribute to 2021, we’d perform a total of 365 reps with a quarterly grouping of exercises in 4 locations scattered throughout Wescott.
Mosey down to our favorite Guatamalan’s palm tree. In the cul-de sac at the end of Wescott Ridge in Midget’s old stomping grounds, we conducted our first quarter of exercises with reps equaling the number of days in each month with a 5 burpee addition for the month of February on the 20th to celebrate my birthday.
January- 31 Prisoner Squats, February- 28 Morocan Nightclub, March- 31 Mountain Climbers
Mosey back up to Danagher and hanging a left to Pablo’s neck of the woods
April- 30 Seal Claps, May- 31 Shoulder Taps, June- 30 alternating Lunges
Mosey to the 4 way intersection- performed 10 prisoner squats to cleanse the pallet and proceeded to Danagher North to the top of the hill
July- 31 Carolina Dry Docks, August-31 Overhead Claps with a 5 Burpee intermission at August 14th to celebrate Sprinkler’s birthday, September-30 Chinooks
Mosey back down the hill and back to the flag
Mary:
October- 15 Right over left, 15 Left over right, and 1 Good Morning, November 30 Curb Merkins, December- Plank Hold for a 31 count
Announcements: Happy New Year to All!
T-Claps (Recognition): Sprinkler for getting after it in the rain to start the new year. Deadbolt for getting up and joining us at COT and a quality 2nd F at Dunkin Donuts afterwards
Prayer: Continued health of PAX and their families near and far. Those challenged with marital issues and those facing financial hardships. Prayers for healing, success, and prosperity in the coming year.
YHC took us out.
Tyson Wins Again
/in Crazy Ivan /QIC: SkidmarkPAX: Chaps, Dahmer, Dawgpound, Emeril, Fanny Pack, Pikachu, Pumpkin Spice, Skidmark
10 years ago our Forefathers set out and addressed an issue to a problem they didn’t know existed, Today we reap the benefits.
FNGs: None
Warm Up: Sir Fazio Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, SSH
The Workout: 10 Rounds with Tyson. Instead of running to the corners there would be kettlebell bear crawls on the long sides and Lunge walks on the short. We did the following exercises
We did not make it to the last two exercises.
Mary: No times. Tyson knocked us out
Announcements: Q-Source by a Shield Lock, join the convo if you want, see Emeril. Monthly Challenge
T-Claps (Recognition): Everyone for getting out of the fartsack this morning
Prayer: Fanny’s M, Pumpkin Spice’s kids for traveling
Playlist brought to the by the Billboard Top 100 January 1, 2011
Field Trip!
/in Downtown Train /QIC: Coal AshPAX: Buford, Coal Ash, Cowboy, Yogurt
Field trip day at Downtown Train! Convinced Yogurt to join me at AGS on Sunday so was glad to see him in the parking lot when I pulled in. Also please try surprised to see Cowboy and Buford. Hope you both come back to DT again!
FNGs: Nope
Warm Up: Jogged to Womble, 10 burpees, merkins, daisey pickers, arm circles
The Workout:
Grabbed rock and headed to shelter for following workout out:
Round 1: 20 curls for the girls, 20 tricep extensions, 20 shoulder presses, 15 curls, 15 tricep, 15 shoulder press, 10 curls, 10 tricep, and 10 shoulder press
40 SSH in cadence
Round 2: (all with rock) 10 step up each leg, 20 squats in cadence, 10 step up each leg, 20 squats in cadence, 10 step ups, 20 squats in cadence
50 LBCs in cadence
Round 3: 15 curls, 15 tri, 15 shoulders, 10 curls, 10 tris, 10 shoulders
30 SSH
Round 4: 5 step up each leg, 10 squats, 5 step ups each leg, 10 squats
50 LBCs in cadence
Return rock and headed back to DT parking lot
Mary:
Announcements:
T-Claps (Recognition): Cowboy for getting back at it and posting!
Prayer:
Cadence Can Kill
/in Mutiny, Red October /QIC: Fanny PackPAX: 16-bit, Fanny Pack, FedEx, Martini, Moped, Sparky
A cold morning over in the Quay this morning. YHC was very glad to see a few cars roll in while returning from a nice EC route still lit up by Christmas lights…cuz everyone knows YHC just can’t see so good! Turned out to be a co-Q with 6 PAX, as FedEx had an extra kettlebell and I had extra’s which gave everyone something of everything!
FNG’s: No.
Warm Up: FedEx led the circle. SSH x 25, Good Mornings, Fazio Arm Circles, Imperial Walkers, Hillbillies, Michael Phelps, 5x Burpees.
The Workout: Kettlebell Thang 1st: YHC cooked up a 12/28 reps workout. Most Pax finished before FedEx took over the Q again. 12 Halos, 28 Bell Merkins, 12 Shoulder Press Each Side, 28 Tricep Press, 12 Squats, 28 Swings, 12 Curls for the Girls Each Arm, 28 Lawnmowers alternate sides, 12 Midget Love Handles, 28 Boobity Boobity’s, 12 Figure 8’s, 12 Clean/Jerk/Press.
Next Thang was on FedEx and he killed us with reps and cadence. Legs and Shoulders were hit hard. We did 20, 14, and 12 counts of: Step Ups, Pulse Squats IC, and Side Lunges. Then it was 20, 14, and 12 counts of Dry Docks, Dips IC, and Shoulder Taps IC.
Mary: FedEx took the lead for Leg Raises, Freddie Mercury’s, Standard and Side Planks with arms/legs up. Pickle Pounders
Announcements: Monthly challenge is out there for accountability. Check Slack.
T-Claps (Recognition): Sparky…out for his 2nd workout! FedEx for coming prepared to combine if necessary.
Prayer: Thanks for my M’s recovery. PAX who are doing this on their own in F3 nation…getting after it. FedEx took us out!
Farmer Mickey
/in Disney /QIC: PikachuPAX: Abe, Bobby Dall, Breach, Oboe, Pikachu, Snap
YHC signed up to Q Disney this week since he had decided with Skidmark that it would be a down week on the running front which meant no speed work at the track. One of my favorite AOs from the sheer breadth of things that you can do – today we didn’t need much more than the parking lot though.
I promised a new ride that hadn’t been seen before – the pax that made it out in the rain had the pleasure of farmer’s carrying “Mickey” throughout the workout.
FNGs:
Not today – would’ve been impressive in the 40 degree rain
Warm Up:
SSH x21
Burpee
Imperial Walkers x10
Burpee x2
Hillbilly x10
Burpee x3
Good morning x10
Burpee x4
Frankenstein’s x10
Burpee x5
Merkin x10
Burpee x6 (that’s 21 total for those keeping track)
Take a mosey for what will be our working lap – we made a loop between the parking lot and a small section of the greenway.
The Workout:
Partner up. Two sets of partners split up running opposite directions on our established loop. When they meet they perform 10x Hand Release Merkins the first time, 15x Squats the second, and 20x LBCs the third.
The other pair of partners stayed in the parking lot making a loop – one doing bear crawl, the other farmer’s walking with “Mickey”. The partners switch when they meet – another set of partners relieve them after a full lap.
After we all had a go with “Mickey” we had one pax carry him all the way down the hill to the road – the other 5 ran ahead and performed core work called by a pax. We repeated this up and down the hill until everyone had had their turn – core work included Low Slow Flutter, Nipplers, Shoulder Taps, and three other that my brain fails me on.
We then tucked Mickey away and out came the speaker – we sent 2020 off with a bang to Thunderstruck – SSH the whole time with burpees on every thunder/thunderstruck. Snap confirmed 33 total burpees as YHC advised.
Mary:
Homer to Marge x10
Yoga to let the heart rate come down
Announcements:
F3 turns 10 tomorrow
T-Claps (Recognition):
All the pax that beat the fart sack today and ended 2020 on a high note – 6 in Holly Springs and 6 in Fuquay means quite a few opted for the covers this morning. Let’s do better on the first day of 2021.
Prayer:
Breach took us out with prayers for our nation, first responders, and all those impacted by COVID.
The English Strain
/in Thunder /QIC: PikachuPAX: John Deere, Kubota, Pikachu
FNGs:
Not today
Warm Up:
Mosey to the rock pile
SSH x21
Imperial Walker x10 IC
Hillbillies x11 IC
Good evening x10 IC
The Workout:
Grab a rock and mosey to the playground
Pull ups x10
Rock homer to marge x11
Mosey to pavillion
Lazy Dora – each pax performs:
Leave the rock and mosey to the white fence. Type writer back and forth with 5x derkins at each stop – 20x derkins total.
Mosey back to the pavillion and recover the rock. Return rock and mosey to shelter for Mary.
Mary:
Mary around the horn with 20 counts by each pax – low slow flutters, diamond merkins, chillcut plank, and pickle pounders.
Announcements:
F3’s 10 year anniversary is January 1st.
Prayer:
Unspoken