Sometime in the prior week YHC got the idea to bring out the deadlift bar to Captain Caveman and pair each pax’s reps with reps on the mace. This format also fits well for Crazy Ivan – maybe it’ll make an appearance there.
The pre-blast mentioned lifting but didn’t quite give pax an idea of what to expect. Waking up early for EC yoga YHC decided to bring enough weight for reps of 135 and 185 thinking that 135 might be a bit too light. The sad news the day before about Daft Punk set up our play list and put the number 28 into play at various times too.
Yoga happened (thanks Dawg, Emeril, & Redenbaucher) and the cars began to roll in.
FNGs:
None today unfortunately.
Warm Up:
SSH x28 IC (In Cadence)
Daisy Pickers x10 IC
Good Morning x11 on my down/up
Sir Fazio Arm Circles x10 forward/backward – keep arms up through spinal rotation
Seal Clap x10 IC
Overhead clap x10 IC
Chinook x10 IC
Windmill x10 IC
Spinal Rotation x10 IC
The Workout:
1 pax on the deadlift bar counts reps. All other pax perform exercises based on those reps/timing – exercises stayed constant for 5-6 pax worth of deadlifts on the bar and included:
- Deadlifts – alternating between two-legged and single-legged
- Ballistic curls
- 360 swings
- Pendulums
Wiggly made it clear from the beginning that 135 was too light. We had multiple 30+ efforts, a few 50s, and one 60.
For the round with 185 we kept it more reasonable but still very impressive – 3x 30+ rep efforts.
Mary:
Ditch the mace
Absolution (groiner, down to chill cut, plank jack, up to standard – 8 cadence count) x11 IC (28 just wasn’t going to happen)
Boat / Canoe on my out/in – 28 total
Crab Cake x28 IC
Break Dancer x28 IC
Yoga – lots of forward fold to stetch those backs out
Announcements:
Write your back blasts!
T-Claps (Recognition):
Cancun – guy is killing it
Dawgpound – dude is strong
McNugget – picking up way over his body weight this morning
16-bit – getting back out into the gloom while on IR
Prayer:
Pumpkin Spice’s friend Mike’s family. Sadique (young man that Pumpkin mentors)
Easy stuff
/in Cletus/by SkidmarkSitting in a Chili’s parking lot in Lynchburg, VA listening to Dust on the Bottle by David Lee Murphy typing a backblast. Does it get better.
FNGs: None
Warm Up: No thanks, no time
The Workout: Mosey to the player.
Sort of a murph. Broken into 4’s. Do 25 pull-ups, 50 merkins, 75 squats, then run a loop around the soccer field. Repeat 4x
Mary: Destroy the abs. ME was too easy.
Announcements: Banana Seat going for 7 straight days of Q’s
T-Claps (Recognition): see above
Prayer: BS took up out.
Wiggly can’t count in cadence or remember what exercise he called
/in Crazy Ivan/by WigglyFNGs:none
Warm Up:SSH x 20 somewhat in cadence, daisy pickers x10, good mornings x 10, body rotation with thumbs up x10, sir fasio arm circles x10
The Workout: Kettle bell exercises with timer 45 second exercise 15 second break x 2 rounds
Round 1 cookie pouch sit ups, sumo squats and suitcases
Round 2 wonderbra, tricep extensions and curls
Round 3 snatches, side plank raises and bridge press
Round 4 Lawn mower, halo and pushup with pull thru
Round 5 suitcases, curls and cookie pouches
Mary: plank row with kettlebell, 6″ hold with kettlebell, freddie mercury, WWII, american hammers,
Announcements:
T-Claps (Recognition):
Prayer: pumpkin spices friend Mike passed away from covid, prayers for his family and friends
Sorry folks…Parks (field) closed!
/in Disney/by Banana SeatYHC was excited to be back in SW for an old school beat down at the happiest place on earth. There was a plan for the happiest place on turf but at 0529 was told field is closed. No worries…there’s a big @$$ parking lot we can use. Sprinkler came in at 0530 with two PAX in the tailgate. Warbucks about broke an ankle just getting out the truck. Our brother Crab Legs upon YHC’s request. It’s always great to see him out skiing the AO’s. No FNG’s so off we went.
Mosey to school lot since field were closed.
Agility around lot
Circle up for warm-a-Rama
Goofballs x15
Irish Potato pickers x10
Imperial Squat Walkers x10
ATM’s (alternating, tempo, standard) x10
Long @$$ 7’s
Morning wood
Double merkin burpees
Indian run to stairs
Bear crawl down then Al Gore
Hop up
Scout run complete lap with 5 diamond merkins
Repeat stairs
Hop down, bear crawl up
Back to lot
Belly sprints x4 (50%, 75, 90, 100)
Exercise after each sprint
– plank jacks, nipplers, groiners
Mary
The Big Sexy
– Homer to Marge
– Rosalita Wip
– Boss Tweeds
– Pickle pounders
No real announcements
Prayers for COVID always, Crab Legs, M4L needs a 3rd job for kids school.
It was awesome getting to hang with my brothers from another mother this morning. Thanks for showing and putting in strong work.
BS Out!
Do You Even Lift Bro?
/in AO Post/by PikachuSometime in the prior week YHC got the idea to bring out the deadlift bar to Captain Caveman and pair each pax’s reps with reps on the mace. This format also fits well for Crazy Ivan – maybe it’ll make an appearance there.
The pre-blast mentioned lifting but didn’t quite give pax an idea of what to expect. Waking up early for EC yoga YHC decided to bring enough weight for reps of 135 and 185 thinking that 135 might be a bit too light. The sad news the day before about Daft Punk set up our play list and put the number 28 into play at various times too.
Yoga happened (thanks Dawg, Emeril, & Redenbaucher) and the cars began to roll in.
FNGs:
None today unfortunately.
Warm Up:
SSH x28 IC (In Cadence)
Daisy Pickers x10 IC
Good Morning x11 on my down/up
Sir Fazio Arm Circles x10 forward/backward – keep arms up through spinal rotation
Seal Clap x10 IC
Overhead clap x10 IC
Chinook x10 IC
Windmill x10 IC
Spinal Rotation x10 IC
The Workout:
1 pax on the deadlift bar counts reps. All other pax perform exercises based on those reps/timing – exercises stayed constant for 5-6 pax worth of deadlifts on the bar and included:
Wiggly made it clear from the beginning that 135 was too light. We had multiple 30+ efforts, a few 50s, and one 60.
For the round with 185 we kept it more reasonable but still very impressive – 3x 30+ rep efforts.
Mary:
Ditch the mace
Absolution (groiner, down to chill cut, plank jack, up to standard – 8 cadence count) x11 IC (28 just wasn’t going to happen)
Boat / Canoe on my out/in – 28 total
Crab Cake x28 IC
Break Dancer x28 IC
Yoga – lots of forward fold to stetch those backs out
Announcements:
Write your back blasts!
T-Claps (Recognition):
Cancun – guy is killing it
Dawgpound – dude is strong
McNugget – picking up way over his body weight this morning
16-bit – getting back out into the gloom while on IR
Prayer:
Pumpkin Spice’s friend Mike’s family. Sadique (young man that Pumpkin mentors)
Crazy Corners at the Grave
/in Kennys Grave/by Fanny PackA nice warm morning by the graveside. YHC wound up getting more running in during the workout than originally planned. Know your dimensions at the site…it’s a long way around the community center!
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers, Sir Fazio’s F/R, all exercises IC x 12
The Workout: Mosey lap around the Community Center to map out the 4 corners to be used for the PAX today. 4 Corners followed. Each corner had an AMRAP exercise assigned, the timer would be 1 PAX running a full lap, before the group moved on to the next corner. We repeated this process for the following exercises: Hand Release Merkins, Squats, LBC’s, SSH, Alternate Lunges, WW2’s, Squat Jumps, Shoulder Taps, Hand Release-Release Merkins (PAX seemed to disapprove of this exercise…hmmm?).
After 4 corners, we ran around a slightly shorter 4 corners of the main lot 2x Indian Run style. We finally stopped at the pavillion for a series of AMRAP Dips, Step-Ups, and Irkins, this time the timer being PAX taking turns doing American Hammers IC x25.
Mary: Mostly built into workout, but we finished with Good Mornings x12.
Announcements: Beta Running/Ruck AO coming to Fuquay. Norm is giving it a go!!!
T-Claps (Recognition): Cancun for coming in hot since starting last Friday…think the guy has only taken 1 day off!
Prayer: Finkle is traveling to see parents in Florida…safety for him. YHC took us out. Honored to lead men!
Have you ever seen Brad Pitt and Nemo in the same place?
/in Speed Racer/by SkidmarkNemo and new hairstyle graced us with their presence while continuing to recover from Uwharrie. Many comparisons were drawn to Brad Pitt and Johnny Depp. Looking good Nemo.
Couple late guys too. You know who you are.
FNGs: None
Warm Up: About 1 mile warmup. Leg swings front to back and side to side, Tiger claws, A-skips, B-skips
The Workout: Prefontaine for 3 miles. 200 m at 5k pace, 200m at 10s slower (1:20mm). 2 400m at short interval pace, 400 recover in between
Mary: Stretching and it felt good
Announcements:
T-Claps (Recognition): Good to see Fumunga
Prayer: Fumunga’s co-worker, Fumunga on upcoming fatherhood. Pikachu and M
Senior Moment: 7 Respects at GP – Welcome Slapstick
/in Possum Trot/by DauberFNGs: Yes – welcome Garrett Riley, F3 name “Slapstick”…FV native, went to UNC Wilmington, married, has 18 month old daughter, first concert James Taylor, played RW in hockey growing up, loves the Hurricanes…see pic attached
Warm Up: Â Discussed F3 mission and welcoming statement with Slapstick. Â Had Sprinkler hang with him throughout the workout. Â 20 SSH, 10 daisy pickers, 10 sir fazio arm circles (f/b), 10 seal claps, 10 o/h claps, 10 hillbillies. Two laps around the tennis courts picking up the six. Â Norm departed needing to get some miles in promising to join us for Mary
The Workout:  10 PAX partnered up; five got rocks and met the other five at base of hill.  Found semi dry area and began with 50 rep rock exercises (total) including curls for the girls, rut-ro’s, tricep, squats, wonder bra, bus drivers…the PAX rotated after one PAX climbed the hill, did 5 reps on the guardrails (dips, irkins, dirkins…) and then came back down the hill.  Called an audible after slippery conditions caused a PAX to fall on his bottom….audible to hop  the guardrail, jog down sidewalk and drive – back to the bottom of the hill.  Lots of great effort.  Had PAX move slightly to the left under the light held plank until five PAX retrieved another rock for some core work.  From our six, we did nipplers, straight arm extensions, 6 inch with rock above our chest.  Rinse and repeat.  Discussed F3 CORE Principles.  More core work including slap rocks, toe taps, WW I sit-ups….returned rocks to pile.  Mosey to tennis courts.
Mary: Â Norm came in hot and joined us for some yoga that included pigeon, Â cobra, table, various arm/leg stretches….have a nice day.
Announcements:  Q school.  New AO Saturday’s at Fleming (beta) – run 5-6 miles or ruck 3 miles.  Stay tuned.  Discussed Q responsibilities.  Discussed ID tags – YHC offered up a $10 coupon to one PAX (Endo) to purchase a Road ID.
T-Claps (Recognition): Â Price is Right for bringing out numerous FNGs over the last few weeks at PT. Â great work!
Observation: Â 7/11 men who posted this morning were 50 years or older. Â AWESOME SAUCE! Â RESPECT!
Prayer: Â Bob Barker has new changes taking place next week…prayers for safe/smooth rollout. Â I asked Norm to take us out. Â unspoken. Thank you Norm!
2nd F at Stick Boys (Motor boatin’, Norm and Dauber….Buttermilk sighting)….Congratulations on new job Motor boatin’!
Honored to lead. Â Nice to be back out after being on IR. Â -Dauber
Recess in session
/in Mutiny/by NormFNGs: None
Warm Up:
The Workout:
Announcements:
T-Claps (Recognition):
Prayer:
Rolling Dice @ Sheepdog
/in Sheepdog/by NormFNGs: None
Warm Up:
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
BRR is only 29 R4TJs away
/in Running 4 the John/by DawgpoundLot’s of Fartsacks. Only 12 showed for a BRR training run. We have 4 teams and an average of 9 Pax per team I was expecting 36 pax.
Notable Fartsacks:
 is a hard commit.
Bat Flipping Red
Shamwow — Is this two Fartsacks in a week
Full House — I’m assuming
FNGs: Nope. Not one
Warm Up:
The drive over was a good opportunity to get warm and toasty.
The Workout:
Ran across 55 and to Milpass to crossway. Ran to the top of CrossWay and Creek Vista.
The pax had 30 minutes to get as many rounds in as possible of:
Run down Creek Vista.
Run Up Creek Vista.
Turn Left Run down Crossways
Turn around by the Cat thing jumping out into the road.
Run up Crossways
Turn right onto Creek Vista
I believe most pax got in around 5. Some Pax completed 6 rounds. It was a lot of fun
Mary:
Announcements:
I have the R4TJ Q once a month from now until BRR. We will be doing this run or something similar every time I Q R4TJ. If you don’t want to do it more than once a month sign up to Q R4TJ
T-Claps (Recognition):
Prayer:
Sidiqu
Pumpkin Spice Friend Mike and his family