Pre-Blast for AGS advertised a 4mi bootcamp with a creepy picture of YHC in a bunny sack costume. Yep- that may have turned many away, but not 4 PAX who showed this morning to catch some miles and put in some quality work. Picked up Deadbolt @ 5:45, and rolled out of Wescott and onto Womble to see Nemo backed in and ready to go. Oboe came to join the party followed by Vasoline. Planted the flag and started PAX with a brisk warm-up inside the tennis courts
Warm Up: Alternating side shuffles around the perimeters of each of the courts inside the tennis fences, exited and circled up at the top of the parking lot for Imperial Walkers X 10, Hillbillies X 20, and a series of squats while YHC reinformed PAX that we’d be doing a 4mi boot camp style workout, utilizing Womble and surrounding areas of Main St. and Downtown Train domain.
The Workout: Single file Indian run to the top of Stinson. At the stop sign performed a series of Good Mornings X 10. Instructed PAX to proceed and take a left up Grigsby in fellowship run formation to the back side of the tennis courts and onto the parking lot adjacent to the baseball fields. Squat hold for the six and warmed up with Fazios X 10 Front\Back with some tricep stretches following.
PAX grabbed a rock they were comfortable curling and tricep extending.
Called for a series of “Nemo’s”- Curls from bottom to middle X 20, Curls from top to middle X15, Curls from bottom all the way to the top X20. Followed up with some Tricep extensions X25.
Placed Rocks down and Michael Phelps’d. With rocks still on the ground, PAX performed some rock merkins starting with right hand on rock X20 and evened us out with left hand on rock X20. Recover and then performed some Rut Rows X20. Returned rocks Cusack style back to the pile. At that point Deadbolt thought we were ready for some COT, but come to find out we were right on schedule 17 minutes in.
Instructed PAX back into the Indian Run line past the Womble courts and to the entrance onto Stinson and taking a left back to the the top. Circled up and shared that at TBD one time in the winter, Aquaman had us doing some type of crazy merkin mile along Main Street, where we did merkins at each intersection along the way. Kept it simple with 5 merkins at each intersection while mosey’ing single file along the way. 25 Merkins later we were on the top of the parking deck behind City Hall.
Informed PAX that we’d do some modified 7’s. Modified as I would have preferred 11’s, but we still had a lot to do after this.
One side of the lot was 6 SSH, sprint to the far end 1 burpee.. Continued this til we had 6 burpees at the other end and 1 SSH at the far end. Before exiting the lot, YHC saw some brick wall with reserved parking for OBGYN’s…why not? This is where we separate the men from the boys. Derkins X20, which were more like balls to the wall presses, given the height of the wall and also that YHC is vertically challenged.
Exited the lot via mosey and quickly instructed PAX to reform their Indian run formation to the traffic circle in front of the library. When we arrived, YHC noticed that the circle had nice arrows painted around it and offered minimal guess work. Informed PAX that we’d be bear crawling around the circular island. Legs were burning at this point, but we all made it all the way around. Continued down library hill in fellowship mode until we got to the adjoining subdivision pool by the speed bump signs. Once the six was in, performed a series of 10 squat jumps IC.
At this point, I informed PAX that usually I like to do ‘the hard things’ first in my day, but today we were saving the best for last. As a nice sunrise illuminated our bear crawl in front of the library, we now had plenty of light to experience the insane East\West Elm hill segment. This street hits you twice and is a literal punch in the face no matter what pace you are trying to run on it. Fellowship run up the street and then a left on Avent Ferry, back to the parking deck.
Quick check of the watch had us with 7min to go and 25 more merkins on our way back to Womble via indian run. As we made our final descent down Stinson back to the flag, I asked Oboe for a quick mileage update after the last speed bump before hitting the lot. “We just hit 4 mi, Mookie.”
Perfect as we also just hit 7am on the dot. Some freaky sixth sense kinda of stuff this morning, where the numbers just lined up with all the variables of PAX, pace, and exercises.
Mary: Didn’t really see her for too long, but Vasoline was flirting with her after the workout.
Announcements: Check slack for site Q opportunities
T-Claps (Recognition): All PAX getting out there on a Sunday and getting after it. Really strong work this morning.
Prayer: Oboe’s father-in-law Emery, who is battling heart issues. All health care and front line workers. Those seeking new job opportunities. YHC took us out.
I Got 99 Merkins but a Hill Ain’t One
/in AO Post, Possum Trot/by SkidmarkYHC pre-blasted Monday about one of the most epic workouts at Possum Trot that he experienced from June 6, 2018. This workout was a mere week prior to SouthWake celebrating 5 years and and 6 months before SouthWake became it’s own region (that’s right you can’t find the BB on SouthWake because we were part of Raleigh). I’m pretty sure M4L convinced Warchild from Raleigh to come down and give us a special beatdown and a little message in picking up the 6. I think we underestimate what it means and how important it is to pick up the six. For lots of guys it is what keeps them coming back, it keeps them engaged, keeps them accelerating, or gives them purpose. The message was loud and clear, that we pick up the six when the workout is easy or when the workout is tough. Right time, right message, lifelong impact. I didn’t know Warchild well to be honest. Our paths crossed maybe a few times over my time in F3 but his legacy goes deep. Almost 1 year ago Warchild lost his battle with addiction. He was one of those guys who was the 6 in some part of this life. He needed guys picking him up along the way. He went through Healing Transitions and felt the impact that F3 leaves on men. I watched and listened to Raleigh morn and heard the stories and felt the impact he left. It’s ironic that we never truly feel the impact that some men leave until they leave. I’m blessed to have been at Possum Trot that morning because that one workout makes me more of who I am today and than all the miles I ran over the past few years, more than the marathons, the PRs. Living 3rd allows you to be your best.
We also used to take pics after every workout.
EC: Boy George, Pikachu, Skidmark
Absences: M4L
FNGs: None
Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10
The Workout: Mosey to the bottom of the hill on Church Street for Triple 7’s. Seven merkins at top of the hill, Seven merkins at the bottom, seven times run up the hill. Mosey back to the parking lot for a somewhat modified burpee-peterparker-hillbilly thing. Drop down to plank like a burpee do one leg peter parker, jump up to hillbilly with the same leg, back down and do with the other leg…that’s 1. Do 5 OYO. We did 1 merkin prior to give up 99 for the day.
Mary: On the tennis courts round the circle 10 count core exercises. These included Flutter kicks, break dancers, crab cakes, Freddy Mercury’s, Side plank crunches, windshield wipers, plank jacks, mountain climbers
Announcements: Rune sign up. Let’s get 50 guys.
T-Claps (Recognition): Boy George is going to get a pass for the Great Value Fritter since he committed to supporting VQ at Kenny’s Grave tomorrow. He needs to do EC and that workout as well as EC and Crazy Ivan for the walmart version of the fritter challenge.
Prayer: Heather Prince (HSRC), unspoken.
Keep The Count Going!
/in AO Post, To Be Determined/by Fanny PackWith a misty rain blowing sideways, YHC followed up on his promise in pre-blast to stack this workout up. 2 shovel flags were planted, courtesy of YHC and Tetanus leaving no doubt that TBD was open for business this rainy morning. 10 pax stacked it up around 4 corners and took just a little shelter from the rain on our travels today.
FNG’s: No sir.
Warm Up: Good Mornings, IW’s, HB’s, Daisy Pickers followed by a mosey to the far lot for some Frankenstein’s and Fazio Arm Circles.
The Workout: 4 Corner Stack Up
Counts went up by 5’s at each corner with a different exercise being added. For example, Corner 1- 5 burpees, Corner 2- 5 burpees, 10 lunges and so on. Exercises were: 5 burpees, 10 lunges, 15 merkins, 20 squats, 25 Mountain Climbers IC, 30 Shoulder Taps IC, 35 SSH, and a 40 second plank hold. During the plank hold, Double D shouts, “Hey Fanny, keep the count going man!” Happy to oblige, we went to 60 alternating every 10 count or so between regular and chill cut planks.
Over to the shelter where 1/2 the pax held BTTW while others did 20 count irkins and 10 count dips. Switch. Mixed in 5 burpees and 10 star jumps as a Segway to People’s Chair with other pax doing 20 count step ups. Switch. Shout out to many pax today who called out cadence at various points of the workout while YHC took time to suck wind. Returned to tennis court for Mary.
Mary: 10 Imperial Walkers, 20 Pickle Pounders IC and time expired.
Announcements: None
T-Claps (Recognition): Shout our to Moped, posting his 3rd workout with a strong return. Muscle cramps couldn’t stop him today! Oboe for showing great form on so many exercises.
Prayer: Dauber’s neighbor who lost his wife Jean recently. My daughter, Julia…still struggling to recover from illness mostly from an anxiety standpoint. Double D’s son, entering some rehab for anxiety issues and many pax shared regarding mental illness being real, being very prevalent especially these days, and reaching out to others knowing they need help. Honor to lead! YHC took us out.
Beach Bods
/in Containment Area - Virtual/by 16-bitSummer is drawing near, right? There’s at least some chance we’ll be out by the pool or on the beach, right? Might as well get ready for it even if we’re only seeing ourselves in the mirror or hopelessly trying to show off to the M who, lets face it, hasn’t been impressed for some time.
FNGs:
Not today
Warm Up:
SSH x20
Good Morning x10
Sir Fazio Arm Circles x10 forward/reverse
Frankenstein x10
Imperial Walkers x10
Hillbillies x10
The Workout:
Focus on the torso, that was the name of today’s game. Upper body and abs. The plan was for more but time is a thing and a thing we ran out towards the end.
Jack Webbs were the starter. Started with 1:4 and worked up to 10:40
Next was a tabata style ab workout. We did 6 rounds of each exercise, 40 seconds on and 20 seconds off. The exercises were:
Low slow flutter
Gas Pumps – start with your legs up in LBC position, lower them down to 6 inches, and then bring them back up
LBCs
Dr. W – This is a “fun” 8 count exercise. You start on your back with you legs out like you’re doing LSF. Count 1 and 2 are to open and close them like you’re doing Dolly. Count three is raising them up to 45° and count 4 is opening them up again like Dolly but higher. Count 5 and 6 is sitting up and reaching through your legs and then coming back down and lastly counts 7 and 8 are bringing your legs back together and lowering them again.
Crab Crunch – Start in crab position and bring one elbow up to meet the opposite knee. I made these up and decided I don’t like them, they didn’t seem very effective. I also typed crap instead of crab each time I tried typing it earlier in this sentance and I think that was my unconscious self trying to tell me what I thought of them.
Mary:
Kind of backwards today.
Squats x20
Lunges x10 IC
Announcements:
RUNE challenge. This is South Wake baby, of course its a running challenge. Check the pinned message in the 1stF channel in slack. Two teams will be drafted by those who put their names in the hat and their collective miles ran during the month of June will determine the winning team.
Prayer:
Continued prayers for Pumpkin Spice and his family as they try to help Sadiq get back on his feet and find a more permanent home. Also prayers for Pumpkin Spice’s new small group that is studying Revelations. We talked about how that book might be the most popular among non-Christians as its probably the most non-bible like book of them all, what with it being doom and gloom and apocalyptic. A chance to actually sit and study the book should prove insightful and bring a new appreciation to it.
With Sprinkles On Top
/in Purple Cobra/by AquamanEC: Aquaman, Katniss, Nemo
FNGs:None
Warm Up:Typical…..except the 100 SSH IC.
The Workout:3 corners, Lower Body, Core, Upper Body. Mixed it up quite a bit so if you want details, ask someone who was there. Slowed things down a bit and worked on form and balance. And thanks to Mother Nature, we had a few sprinkles on top!
Mary:Included in workout
Announcements:
T-Claps (Recognition): Workouts noticeably more difficult post lockdown. Way to keep accelerating your fitness through different times!!!
Prayer:YHC took us out.
Today we Run…Maybe?
/in AO Post, Downtown Train/by Coal AshYHC had grand plans for a tour of the Downtown Holly Springs area, including 7’s on Cemetery Hill. But Pax with some nagging injuries/cramping forced some modification. I think everyone got their money’s worth though.
EC: Coal Ash
FNGs: None
Warm Up: Standard lap, 5 burpees OYO
The Workout: YHC limited warm-up in an attempt to get through everything that was planned for the morning, which was a tour of Downtown. After quick warm-up we were off. While heading to our first stop, a truck comes pulling into the parking lot. Our good pal Nemo decided to join us. First stop was the library. Pax honored Nemo’s tardiness with 5 burpees and then headed off to the next stop, the pool. Circled up at the pool for jack webs (1:3 x 7). Moved through exercise quickly and told Pax next stop, the Cemetery. We head up Library Hill and we start to slow down a little. Had one Pax struggling with cramps, the other with a sore calf. Releasing we weren’t going to get through the workout as planned, YHC decided to modify to a location a little closer, the parking garage.
At this point we lost Moped due to cramping, but we carried on. In the parking garage we did the following exercies:
Wall Sit (20 count each Pax)
Suicide ladder length of garage (merkins 5, 10, 15)
50 Mountain Climbers
Bear crawl 5 parking spaces and back
50 LBS in cadence
50 SSHs in cadence
Suicide ladder length of garage (WWIIs 5, 10, 15)
50 Mountain Climbers
Bear crawl 10 parking spaces and back
50 LBS in cadence
50 SSHs in cadence
Wall Sit (20 count each Pax)
Mary: 15 burpess OYO
Announcements: Early advertising for 10-year anniversary of F3
T-Claps (Recognition): All Pax for going with the flow and modifying for the group
Prayer: YHCs grandmother, Fanny Pack’s daughter, Mr Terrific job search, friend of Quiver
New AO Black Sheep
/in AO Post/by DecoyPax of 4 at the new Garner AO. Black Sheep @ Vandora Springs Elementary School.
PAX: Decoy, Jerk, Double D, & Dirty Pipes
Warm Up: Side Straddle Hops, Imperial Walkers, Butt Kickers, Arm Circles.
The Workout: 2 sets of 11’s. First set irkens & squats, Second set dips and step ups
Mary: Around the Horn 3 times.
Prayer: Pax’s dealing with injuries and Families.
Moving Weight at Red October
/in Red October/by DauberFNGs: Not technically, but LipSync and Boy George made a guest appearances at Red October – definitely a first for LipSync. Both heard it was going to be a Limited/non-running AO.
Warm Up: FedEx led us with a bunch of great exercises including SSH, merkins, seal/overhead claps, Fazio arm circles…
The Workout: Stayed under the shelter and did some rinse and repeats, latters, just kept moving with some great mumble chatter.
Step-ups, swings, squats, elevated lawn mowers from plank position; power thrusters
From our six, chest presses (20, 15, 10) followed by nipplers in cadence
Tricep curls, curls for the girls, upward rows, midget love handles while we moved around the track; stopped half way for some sand bag farmer carry
Lots of arm work today – PAX happy – great effort by all!
Mary: Joined Mary led by FedEx already in progress; YHC finished up with a ton of leg, hip stretching; yoga, hello dollies, Catalinas, Freddie Mercury, box cutters
Announcements: See Slack/FB; Road side pickup led by LED
T-Claps (Recognition): PAX who braved the sprinkles, took the red pill and came out today.
Prayer: PAX with illness, job changes, financial struggles, family members with illness; leaders making good decisions, our finances…YHC took us out.
‘’An honor to lead.” -Dauber
4 corners, stack ‘em up pyramid
/in AO Post, Paradise City/by DumboEC: Emeril & Skidmark
FNGs: not this day
Warm Up: Warm up lap with stops for SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Fazio Arm Circles. The mumble chatter picked up during the lap so we did 10 burpees OYO to make sure everyone was getting their money’s worth.
The Workout: 4 corners pyramid. 5 laps around the complex.
Corner 1 – 5 Merkins
Corner 2 – 10 LBC
Corner 3 – 15 squats
Corner 4 – all the exercises above.
Lap 2 double it and Lap 3 triple it before we take it all down on laps 4&5.
All PAX got at least 3 miles.
Mary: Homer to Marge, Big Boy Sit Ups and Low Slow Flutter. Then Dawgpound led us in 4 minutes of stretching.
Announcements: Fritter look a like this week. Rune (running in June)
T-Claps (Recognition):
Prayer: All healthcare workers, Wallaby
YHC took us out. It was a pleasure to lead you men this morning. I’ll try to do better next time.
Almost Twice
/in Containment Area - Virtual/by 16-bitI had actually planned this workout two Fridays ago and did half of it solo before logging off to do some yoga. I thought to revisit it this past Friday but I was solo again and just did a full workout worth of yoga. Today I was determined to share it with someone.
FNGs:
Almost but not quite
Warm Up:
SSH x20
Windmill x10
Daisy Picker x10
Good Morning x10
Imperial Walker x10
Hillbillies x10
The Workout:
Two Dora’s were planned but not the kind where you partner up. These were solo, meaning each of us did 100/200/300 reps of each exercise. We did this by doing 10 sets of 10/20/30 of each exercise.
The first routine was
100 irkins
200 step ups
300 squats
After this we went in to our second routine. Unfortunately we were only abet to get through 8 rounds so it came out to:
80 lunges
160 LBC
240 SSH
Mary:
We saw her enough during the 2nd Dora
Announcements:
Nothing new. Check Slack for all the latest
Prayer:
Continued prayers for the young man Sadiq whom Pumpkin Spice has been housing for the past few weeks while trying to find him a permanent home. Prayers for YHC as I have to lay off more people at work
010000
Sixth Sense?…Maybe\Maybe Not
/in Any Given Sunday/by MookiePre-Blast for AGS advertised a 4mi bootcamp with a creepy picture of YHC in a bunny sack costume. Yep- that may have turned many away, but not 4 PAX who showed this morning to catch some miles and put in some quality work. Picked up Deadbolt @ 5:45, and rolled out of Wescott and onto Womble to see Nemo backed in and ready to go. Oboe came to join the party followed by Vasoline. Planted the flag and started PAX with a brisk warm-up inside the tennis courts
Warm Up: Alternating side shuffles around the perimeters of each of the courts inside the tennis fences, exited and circled up at the top of the parking lot for Imperial Walkers X 10, Hillbillies X 20, and a series of squats while YHC reinformed PAX that we’d be doing a 4mi boot camp style workout, utilizing Womble and surrounding areas of Main St. and Downtown Train domain.
The Workout: Single file Indian run to the top of Stinson. At the stop sign performed a series of Good Mornings X 10. Instructed PAX to proceed and take a left up Grigsby in fellowship run formation to the back side of the tennis courts and onto the parking lot adjacent to the baseball fields. Squat hold for the six and warmed up with Fazios X 10 Front\Back with some tricep stretches following.
PAX grabbed a rock they were comfortable curling and tricep extending.
Called for a series of “Nemo’s”- Curls from bottom to middle X 20, Curls from top to middle X15, Curls from bottom all the way to the top X20. Followed up with some Tricep extensions X25.
Placed Rocks down and Michael Phelps’d. With rocks still on the ground, PAX performed some rock merkins starting with right hand on rock X20 and evened us out with left hand on rock X20. Recover and then performed some Rut Rows X20. Returned rocks Cusack style back to the pile. At that point Deadbolt thought we were ready for some COT, but come to find out we were right on schedule 17 minutes in.
Instructed PAX back into the Indian Run line past the Womble courts and to the entrance onto Stinson and taking a left back to the the top. Circled up and shared that at TBD one time in the winter, Aquaman had us doing some type of crazy merkin mile along Main Street, where we did merkins at each intersection along the way. Kept it simple with 5 merkins at each intersection while mosey’ing single file along the way. 25 Merkins later we were on the top of the parking deck behind City Hall.
Informed PAX that we’d do some modified 7’s. Modified as I would have preferred 11’s, but we still had a lot to do after this.
One side of the lot was 6 SSH, sprint to the far end 1 burpee.. Continued this til we had 6 burpees at the other end and 1 SSH at the far end. Before exiting the lot, YHC saw some brick wall with reserved parking for OBGYN’s…why not? This is where we separate the men from the boys. Derkins X20, which were more like balls to the wall presses, given the height of the wall and also that YHC is vertically challenged.
Exited the lot via mosey and quickly instructed PAX to reform their Indian run formation to the traffic circle in front of the library. When we arrived, YHC noticed that the circle had nice arrows painted around it and offered minimal guess work. Informed PAX that we’d be bear crawling around the circular island. Legs were burning at this point, but we all made it all the way around. Continued down library hill in fellowship mode until we got to the adjoining subdivision pool by the speed bump signs. Once the six was in, performed a series of 10 squat jumps IC.
At this point, I informed PAX that usually I like to do ‘the hard things’ first in my day, but today we were saving the best for last. As a nice sunrise illuminated our bear crawl in front of the library, we now had plenty of light to experience the insane East\West Elm hill segment. This street hits you twice and is a literal punch in the face no matter what pace you are trying to run on it. Fellowship run up the street and then a left on Avent Ferry, back to the parking deck.
Quick check of the watch had us with 7min to go and 25 more merkins on our way back to Womble via indian run. As we made our final descent down Stinson back to the flag, I asked Oboe for a quick mileage update after the last speed bump before hitting the lot. “We just hit 4 mi, Mookie.”
Perfect as we also just hit 7am on the dot. Some freaky sixth sense kinda of stuff this morning, where the numbers just lined up with all the variables of PAX, pace, and exercises.
Mary: Didn’t really see her for too long, but Vasoline was flirting with her after the workout.
Announcements: Check slack for site Q opportunities
T-Claps (Recognition): All PAX getting out there on a Sunday and getting after it. Really strong work this morning.
Prayer: Oboe’s father-in-law Emery, who is battling heart issues. All health care and front line workers. Those seeking new job opportunities. YHC took us out.