6 for EC! Probably some kind of Sheepdog Record. Shredder, Sparky, Dovetail, Fumunga, Martini, and Quiver for 2 miles.
Warm Up:
- Body circles
- Indian run: Jog/high knees/butt kickers/karaoke
- Samson stretch
- Lunge pulse
- Inch worm, jump legs forward, then back pedal to start
The Workout:
Bikes, books, guns, keyboards
After each “favorite thing,” sprint from one end of the lot to the last median, then a jog once around the lot.
AK-47s
Start laying down, do 10 hollow body rocks (start on back, roll to your front, always keeping head, arms, and legs of the ground, like rolling in the mud), push to plank on the last, then “check the action” with a 10-count of shoulder taps, then “fire”with 10 jumps (legs forward into crouch, hands don’t move). Made mention that an AK mag holds 20 to 30 rounds, so they can be greatful they only had to fire 10.
Alternatively, do reps of 3, and rinse and repeat for as many Pax as there are (use a multiplier if there’s 3 or less)
Clickety-Clack (building custom keyboards)
Start at one median, go to the next.
Fancy feet for a Pax-count of 10, then smash the enter key with a frog jump. Continue through each pax.
Downhill MTB (Bikes)
Freddy Mercury, starting slow and speeding up, then pop up and do 6 box jumps burpees
Books (C.S. Lewis, LOTR)
Orc squats: deep squat, hands on the ground, clean and jerk, landing with hands overhead, in a deeper squat). 20 reps.
Lewis – Mere Christianity – dynamic tension: front, side, down, up. Go through twice, recover for 20 sec, then twice more.
Combatives:
45° defense. Start with hands up in disarming position. Block punch by stepping close at a 45° angle. Don’t want to be too far away from attacker. As you step, punch to floating ribs, then follow with an elbow to the GB20 pressure point.
Mary:
Round robin. Homer to Marge, low slow flutter, crab cakes, Freddy Mercury, LBCs, boat canoes
Announcements:
- Dovetail moving on 15th, help needed
- Ultimate on Monday, 5:30am @ Womble (lit field!)
- Gather angel tree stuff @ Sheepdog for HSPD. Check Slack.
- 2 good Ted Talks so far, see Slack for recordings. Breech up next
- Dovetail moving on 15th, help needed
Prayer:
- Fumunga expecting a girl!
- Fumunga’s and Quiver: people passing from COVID
- Quiver just celebrated 19th anniversary
- Noah’s ark
- Shredder’s tests to discover what’s up so he can continue exercising
- Dovetail’s move and wrist
Dumbo the new Quiver
/in Captain Caveman!! /QIC: EmerilPAX: Buford, Chaps, Dawgpound, Dumbo, Emeril, Gamecock, Lawn Dart, Lipstick, M4L, Motown, Pablo, Pikachu, Pumpkin Spice
FNGs: None
Warm Up: Bounce, Jog, Bounce some more, Jog, Active Stretching
The Workout: Lots of chatter this morning. Felt like CarPex.  So we did some burpees to quiet the PAX. Into the workout.
4 rounds, 5 exercises, 40 seconds on/20 seconds off.
Clean Series
Z-Press
Waterfall Pullover
Switch Squats
Bow Draw
Last round instead of the 20 second break between sets we did burpees.
Typically Quiver is pretty chatty at the Caveman workout. With Quiver a no show Dumbo took it upon himself to chat away. The PAX did burpees during stretching, cool down, Mary as penance for his sins.
Mary:Â Bunch of steel mace exercises and then 6 minute abs
Announcements: HSHM, Kettlebell challenge in Dec.
T-Claps (Recognition): TClaps to MoTown for doing his first workout yesterday and then coming today (from Apex) for EC + ME. TClaps to M4L for sheparding him.
Prayer: Tracy, Ann Marie, Noahs Ark
Library Day
/in AO Post, Downtown Train /QIC: AbePAX: Abe, Coal Ash
Warm Up: We started our journey to the library by jogging down Library Hill. At the pool, we circled up for the following: SSH x 25, Hillbillies x 10, Windmills x 10, Fozio Arm Circles x 10 (f/b), Seal Claps x 10, Overhead Claps x 10
The Workout: Jogged back up Library Hill to our destination, the library. We needed to look around for just the right book, so we ran the diamond. A different workout at each corner. Starting with 5 reps, adding 5 more each time around. Last round was 20 at each corner. Exercises were: narrow squat (feet together), mountain climbers, jump lunge squat, merkins.
Having made our way around the library, we found the section we were looking for (the rock pile). We went and checked out a nice big book. Curls for the Girls x 10, Triceps x 10 and Ruh Rohs x 10. 3 rounds of those. Then squats x 10, 3 rounds.
Having read our books, we returned them to the book drop and jogged back home for Mary.
Mary: Started Mary off with 10 merkins. Plank, arm raised, x 10 on each side. On the six for LBCs, WWIIs, box cutters, low slow flutters, Freddie Mercuries, American Hammer. Finished off with some yoga (runner’s pose / pigeon pose).
Announcements: none
T-Claps (Recognition): Coal Ash for joining me in a very cold gloom.
Prayer: 187’s family
Bats, Zombies, and Werewolves oh my!
/in AO Post, Ground Pounder /QIC: FarvaPAX: Cyclops, DOA, Frenchie, Macho Nacho, Pikachu, Pumpkin Spice, Shredder, Strawberry Hill, Wallaby
I couldnât miss this opportunity for a Halloween Q when it became available and threw everything I could think of from start to finish! Thanks for the opportunity to lead!
The Workout: Halloween survival prep will take place in several locations
Bloody Mary: circle up with the Q in the middle leading by example.
25 crunches, 20 Mtn climbers, 15 side crunches (left then right), 10 In and outs, and 5 Scissors kicks. Seemed like enough, but not quite finished as we needed to repeat the whole circuit two more times.
Finally it was time to have a nice day!
Announcements: park cleanup
T-Claps (Recognition): Macho Nacho for getting his Dad out as an FNG, Frenchie for giving a HC and getting a HC from Macho Nacho for ultimate on Monday.
Prayer: Pax dealing with health and personal issues, the country, and safety.
Pre- Halloween Revelry with a Heavy Friend
/in AO Post, Crazy Ivan /QIC: Fanny PackPAX: 16-bit, Chaps, Chubbs, Dahmer, Dauber, Fanny Pack, Kool Aid, Nemo, Pumpkin Spice, Snap, Wahoo
The heavy music was turned up loud, we went “trick or treating” a couple times, burpees were avoided, kettlebells were clanged, and a heavy friend (coupon) joined in the Halloween Hooliganry at the Underworld for Crazy Ivan. 10 PAX played along with YHC’s game of chance for their pre-Halloween beatdown.
FNG’s: none
Warm Up: SSH x 15, the 10 counts of Seal Claps, Overhead Claps, Good Mornings, and Daisy Pickers.
The Workout: The workout was simple. YHC brought a bucket of tickets, each with a different classic favorite Halloween candy pic on it. Each pic corresponded to a kettlebell exercise that was to be done AMRAP by the men while 1 pax (the timer) carried the pumpkin themed heavy friend (a 75 lb. cement ball skillfully crafted by Dahmer) down to a parked car and back. Repeato on this sequence a lot!
Exercises were: Reese’s – Horn Squats, Snickers – Bell Merkins, Skittles – Single Arm Shoulder Press, Twizzlers – Figure 8’s, Milky Way – Halos, Baby Ruth – Swings.
One caveat…YHC placed a few “trick or treat” tixx in the bucket. When drawn, the whole pax would travel a bit for short exercises. YHC put 3 such tixx in the bucket…2 were drawn during our time together. When they were drawn…we ran down to do a 30 ct. BTTW. Then next one was about halfway through the workout as we travelled up top to typewriter the parking curbs as a group before returning to the Underworld. As Halloween fortune would have it, the PAX never drew the 3rd “trick or treat” ticket…that would have cost us a short mosey, but 30 burpees. At the end of the workout, there were only 3 tixx left in the bucket that we didn’t get to. Lucky day before Halloween!
Mary: 20 Midget Cookie Pouches, 20 LSF IC. Have a nice day!
Announcements: Holly Springs virtual F3 half coming up…consider running or volunteering at aid station. More info to come this week! Mutiny moves to TING Monday for Ultimate under the lights! No metal cleats. Paradise City pax will still workout at TING that day…plenty on room on the turf for a change!
T-Claps (Recognition): Dahmer for his work on a new coupon for Crazy Ivan.
Prayer: Our brothers Shamwow!/187 and their M’s for some recent health issues they are dealing with. Kool aid just moved to area and his family settling in. Chaps stepped up to take us out. Thanks for playing fellas!
A Few of my Favorite Things
/in AO Post, Sheepdog /QIC: DovetailPAX: Boo-Boo, Dovetail, Farva, Fumunga, Gump, Martini, Quiver, Shredder, Sparky
6 for EC! Probably some kind of Sheepdog Record. Shredder, Sparky, Dovetail, Fumunga, Martini, and Quiver for 2 miles.
Warm Up:
The Workout:
Bikes, books, guns, keyboards
After each “favorite thing,” sprint from one end of the lot to the last median, then a jog once around the lot.
AK-47s
Start laying down, do 10 hollow body rocks (start on back, roll to your front, always keeping head, arms, and legs of the ground, like rolling in the mud), push to plank on the last, then “check the action” with a 10-count of shoulder taps, then “fire”with 10 jumps (legs forward into crouch, hands don’t move). Made mention that an AK mag holds 20 to 30 rounds, so they can be greatful they only had to fire 10.
Alternatively, do reps of 3, and rinse and repeat for as many Pax as there are (use a multiplier if there’s 3 or less)
Clickety-Clack (building custom keyboards)
Start at one median, go to the next.
Fancy feet for a Pax-count of 10, then smash the enter key with a frog jump. Continue through each pax.
Downhill MTB (Bikes)
Freddy Mercury, starting slow and speeding up, then pop up and do 6 box jumps burpees
Books (C.S. Lewis, LOTR)
Orc squats: deep squat, hands on the ground, clean and jerk, landing with hands overhead, in a deeper squat). 20 reps.
Lewis – Mere Christianity – dynamic tension: front, side, down, up. Go through twice, recover for 20 sec, then twice more.
Combatives:
45° defense. Start with hands up in disarming position. Block punch by stepping close at a 45° angle. Don’t want to be too far away from attacker. As you step, punch to floating ribs, then follow with an elbow to the GB20 pressure point.
Mary:
Round robin. Homer to Marge, low slow flutter, crab cakes, Freddy Mercury, LBCs, boat canoes
Announcements:
Prayer:
Tour de Rocks at Womble
/in AO Post, To Be Determined /QIC: Fanny PackPAX: 187, Bondo, Doc, Fanny Pack, Oboe, Pikachu, Snap
During my EC route prior to the ME at TBD, I noticed many rock pits throughout the park that I’ve never had the honor (or pain) of visiting. I knew I had pre-blasted a “hunt” or “field trip”, but someone integrated and somewhat scrapped that idea for a chance for all the posting PAX to take their turn at some lesser visited rock sites. 7 PAX posted at TBD to wear out the guns on the stones…and some other things.
FNG’s: No sir.
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Willie Maze Haze.
The Workout: Moseyed to the tennis court for some short 7’s to get the gears greased. On one side we had standard merkins, on the other we had Mountain Climber’s IC. then, the tour de Rock began. We stopped at 6 different rock pits and performed the following exercises in total during our tour: 50 Curls for the Girls, 50 tricep press, 25 goblet squats, 40 shoulder press, 40 chest press, 40 rut-rows, 30 IC wonder-bras, 30 squats, 30 IC rock spanks, 40 IC Ground Pounders, 40 Rut-Rows, 20 IC LSF, 50 Chest Press, 25 tricep press, 25 curls for the girls, and…grabbing some small rocks to finish…one in each hand…we did 50 shoulder press, 25 lateral raise, and 25 front raises. Along the way, we stopped on the baseball deck for 40 irkins, 40 dips, 30 irkins, 30 dips…no irkins, much to the dismay of 187…but wait!
When finished with rocks, we went to the picnic shelter for 15 count dirkins, and a 40 ct. of People’s Chair before heading off to Mary. In the end, we got just a bit more than 1.6 miles in too.
Mary: 30 WW2’s, 15 LBC IC.
Announcements: Holly Springs Half…consider running, consider helping. Nov. 14th. Details will be on Slack.
T-Claps (Recognition): All the pax, for cumulatively moving quite a bit of weight today.
Prayer: For 187 and his M…continued peace and guidance through health issues. For our nation, schools, communities and the impact of COVID, elections, and unrest. We need direction from God in these times. Reach out to others who may be needy mental health wise. You never know the impact you can make! YHC took us out!
I’m sorry, did you just say…
/in AO Post, Kennys Grave /QIC: GamecockPAX: 16-bit, Bebop, Gamecock, Martini
Like any good epic journey, there was a lot of effort and trials to end right back where we started, but better for it.
FNGs: None
Warm Up: Short mosey then windmills, daisy pickers, finkle leg swings, SSH, Michael Phelps
The Workout: Partner up for one round of B.O.M.B.S from the F3 Exicon. 50 Burpess, 100 Overhead press w/rock, 150 Merkins, 200 Big-boy sit-ups, 250 Squats. Partner goes down the parking lot row, and performs a star jump at every other parking space. Mosey back and switch. This took us the whole workout, and we were wiped.
Mary: Two trips around the circle for Mary.
Announcements: Dovetail’s moving day, Holly Springs half support
T-Claps (Recognition): EC for Martini and YHC
Prayer: Dovetail and family, Election Day
We Just Cut This Grass, eh!
/in AO Post, Casino Royale /QIC: Fanny PackPAX: Fanny Pack, Hardy, Nemo, Norm, Snap
Casino Royale has a ton of space to work with. YHC brought the heaviest leftover coupons from the previous dayâs adventures at Disney. We covered a good section of the Casino Lawn…but it was only a fraction of the lush acreage of this place. Â 5 pax and a pooch got after it on the fields of the casino and left very grassy.
EC:Â YHC, Norm, Nemo
FNG:Â nope
Warm Up: SSH, Good Mornings, Moroccan Night Clubs, Seal Claps, Overhead Claps, Daisy Pickers, Goofballs.
The Workout: Moseyed to wall for a 30 count each pax Peopleâs Chair. A short stretch then Repeato with a 20 count. Mosey to the field where the coupons lay. The five beginning stations were: 100 lb, heavy bag flip, 100 lb. heavy bag drag, fire hose carry, bear crawl, and lunge walk. Â Each pax would do their exercise station for about a 50 yard out and back. Typically, guys on fire hose and heavy bag would get 2 laps each round. At the end of each round we did an exercise to complete our BLIMPS! Pax would then rotate to next coupon station. BLIMPS! consisted of 10 burpees, 20 lunges, 30 IWâs, 40 merkins, 50 plank jacks, 60 squats, and 70 SSH for the ! Â Pretty well smoked we went to the Wall for some BTTW. Each pax did a 20 count, then a 15 count.
Mary: We stayed at the Wall for Mary with15 counts of Freddie Mercury, LSF, LBC, And WW1âs in 15 counts. Â Complete the day with a 10 count per pax BTTW.
Announcements:lots to donate too. Â Check Slack.
T-Claps (Recognition):Nemo for getting those heavy bags again today.
Prayer: Unspoken, Norm and his family as heâs away for training the next 3 weeks. YHC took us out. Â I might put my toys away for a few weeks now.
Season end to Vicious Cycle
/in Viscous Cycle /QIC: ForcepsPAX: Boy George, Bulls Eye, Forceps, Gump, Lipsync
FNGs: None
Warm Up: Nope
The Workout: Â ~9 miles of mostly greenway but some soggy trails and slippery bridges. Bulls Eye and I had a close call but Lipsync and Boy George bit it hard on the long wooden bridge and Boy George has the shin contusion to prove it.
Mary: Never met her
Announcements: Itâs getting a bit dark out so there is some discussion of moving to a Black Ops Sunday ride. Check out the Slack mountainbiking channel for future rides.
Prayer: unspoken
Cram it up your cramhole, La Fleur!
/in AO Post, Purple Cobra /QIC: UTIPAX: 187, Bobby Dall, Pikachu, POTS, Skidmark, UTI, Walter White
In the pre-blast I took it upon myself to shame the site Q for missing his Q last week. In reality you should have a look at the Purple Cobras Q sheet this year. Dude spent some time without any Q relief this year. With the creation of the Cap’n Caveman AO, there has been a draw to the new shiny thing (they love their metal sticks over there)…. I digress. Site Q deserved a day off and I pushed him to make it over to Caveman for some time with the sticks. YHC would hold keep the world safe from those Globo Gyms for the morning…
That said… Get out there and sign-up to Q. Check out Abe’s call to action on Slack to see you all on the Q sheet once a week in November! AYE!
https://f3southwake.slack.com/archives/C8X3D5RRV/p1603835279314700
FNGs:Â None of them were new, some of them were friendly
Warm Up:
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer: