FNGs: Welcome HazMat, transportation manager for an industrial gas company.
On Sunday, Banana Seat noted the opportunities on the Q sheet so I jumped on it. Been almost 2 weeks since I Q’d and my fellow Masters had been killing the Q’s. My turn! I grabbed TBD with, “This will be a high-tempo workout, so you might want to rest up.” Later that day, I saw FNG HazMat and asked him which day he wanted to debut F3. His response, “Wednesday.” No I did not kill him.
Warm-up
Mosey around Hunt Center. Circle up at back corner, strategically near the top of the hill.
SSH 25x, GMs, 15x, Fozio arm circles 15x, Seal claps 15x, Overhead claps 15x.
Thang 1: Hill repeats 11s with WWIIs at bottom, Derkins at the top.
A couple of surprises along the way. Out of nowhere, POTS sprints and races Snap up the hill. Amazing! That’s what posting 5 days a week will do. Also, surprising, I got the count (mostly) right. Da Business would have been impressed!
FNG HazMat, who has been working out at Planet Fitness, notes, “they don’t have this on the elliptical.” Later, Mookie concurs that no equipment at Planet fitness can simulate hill repeats w/11’s and chasing Snap around the parking lot (or up the hill).
Thang 2: Modified Sevens at Ivan Parking Lot
Because we were well over halfway in the workout, I reduced this to two corners. PAX completed reps in multiples of seven on two corners: 7 burpees OYO; 14 low slow flutter in cadence; 21 merkins, 28 squats. Just as we got started on burpees, in roll the R4TJ crowd. Several joined us for 7 burpees (Lipstick, Banana Seat, others?, can’t remember).
Mary: Mosey back to tennis courts.
American Hammers 15x (POTS wanted 30 like he led at Purple Cobra), windshield wipers 15x, pickle pounders 15x.
Announcements: F3 Raleigh Mule Saturday
Prayer Requests: Forceps and family, protect everyone from the virus.
T-Claps: HazMat for posting and being ready to return
Java took us out with a nice prayer.
Wrassling at Disney
/in AO Post, Disney/by DumboEC: 187, Dawgpound, Emeril
FNGs: Nope, not today!
Warm Up: Today’s warm up is inspired by Hulk Hogan. Late in his career, Hulk likely had to stretch each day to keep his body moving. Given the groans this morning, we needed it too. GM x 10, Daisy Picker x 10. We all know Hulk Hogan had a large chest too and given our desire to look the part we did Bat Wings (Fazio arm circles F/R, seal claps and overhead claps) and Jack Webs (1:4 ratio stopping at 5). At this point in the workout, “Whatcha gonna do, when Hulkamania runs wild on you?”
The Workout: Now that we’ve warmed up and we are trying to look the part, its time to get familiar with the ring and practice for our upcoming tag team match. PAX mosey to the Culture Center where they partner up. Partners run opposite directions and alternate performing Patty Cake Merkins x 10 and Broke-back Merkins x 10 (5 each partner). We’ve tested the ropes, prepared to tag in our partner and learned that they have our back! But the ticket for the match is full and we will have to wait our turn so PAX line up for an Indian run over to the Abyss to start preparing some signature moves.
Oh Yeah…the Abyss! Today we started prepping for Macho Man Randy Savage’s signature move “The Flying Elbow”. If you want to do it right, you’re going to have to climb up on the top turnbuckle and then stick the landing. To prepare, partner 1 ran to the bottom of the stairs, did 10 Monkey Humpers and returned while partner 2 did big boy sit ups. Switch, rinse and repeat x2 full trips. The PAX are “too hot to handle and too cold to hold” so we mosey back to the flag for our next signature move.
“To be the man, you have to beat the man” but the man, Ric Flair, has the figure 4 leg lock. In order to compete, we have to work on those legs. PAX complete a lazy dora. (100 low slow flutter, 200 homer to marge and 300 squats). Partners alternate by 10, 20 and 30 respectively. Up until this point in the workout there had been some mumble chatter and a little hazing of the Q. Oddly enough, during this portion of the workout you couldn’t hear anything but the birds waking up. YHC could help but think “If you don’t like it, learn to love it!”.
Lastly, in the event that the Undertaker were to try to put a Tombstone on you, you better be prepared to be upside down so the PAX did Balls to the Wall while each man counted to 5. I think most of the PAX were spent at this point and it seems as though we were reminded “The fear of death is far greater than the death itself”. Good work beating the fartsack and accelerating your fitness. The nonsense was my way of making that DRP taste a little sweeter.
Mary: SSH x 30. I saved them for last because the form sucks no matter when we do them these days. Tighten up boys!
Announcements: Hank Williams once said “To sing like a hillbilly, you had to have lived like a hillbilly. You had to have smelt a lot of mule manure.” If you want to sing like a hillbilly hit up Midget4Life for a trip to Raleigh. I GUARANTEE you will learn at least one lesson if you do!
T-Claps (Recognition): Dawgpound for the best ‘themed’ shirt at the workout! Whoooooooo!!!!
Prayer: All those struggling physically, mentally and emotionally that we might be a source of comfort for them.
I had a good time this morning. Thanks for the opportunity to lead you men. I’ll try to do better next time!
Fast moving PVC
/in Speed Racer/by Banana SeatLast session of speed racer before taper week and the Wilmington race. Guys have put in a ton of work past couple of months. We had 10 total PAX at today’s AO. A couple of newbies to SR as we all gasped for breath a lot today. The fence was jumped at some point during the workout by you know who to fertilize the trees. YHC explained the workout, passed out some PVC batons and we started. Here is the low down.
FNGs: Do Not Exist at Speed Racer but we did have a HC fartsack.
Warm Up: Skip jumps, high knees, butt kickers, hip openers
The Workout:
Relay Tag
400M WU
60 sec recovery
20 min partner relay
-both partners run the whole time. P1 runs race pace 30-60 secs faster w/baton on inside lane while P2 runs race pace 30-60 secs slower in outside lane. Once P1 catches and hands off baton, swap speeds. Should get in around 2.5 miles. Ended up being about 1000M fast runs trying to hand off the baton which was rather tough.
60 sec recovery
Partners run together
-1 mile (100M strides on the sides X8) cruise the turns. Thanks to Mr. Terrific we had 4 lights set up on the track to help us know where the straights started and ended.
400M CD
Mary: In the woods
Announcements: Mule, Wilmington race, Golf Tournament we are hosting
T-Claps (Recognition): All those in attendance today and in for past sessions
Prayer: Mr. Terrific’s dad and finding clarity for himself, Tennessee Families, COVID Virus
Awesome job today guys! Lots of speed out there on the track as well as sweat.
BS Out!
Welcome to Spring: Light, warm, bit of rain, and Thunder
/in Thunder/by KubotaFNGs: None
Warm Up:
Circle up in front of the amphitheater for some SSH, Daisy Pickers, Hill Billies, Fazio Arm Circles forward and backward.
The Workout:
Pyramid 1 to 10 to 1 of:
Box Jumps
Erkins
Dips
Crunches
Rolling side plank
Mary:
2 times around the circle for a 10 count each
Announcements:
See Slack/Facebook, 3rd F items
Prayer:
Forceps and family
COVID19 – To be calm and wise. To not act out of fear or panic but to trust in God.
They Don’t Have This on the Elliptical
/in AO Post, To Be Determined/by YogurtFNGs: Welcome HazMat, transportation manager for an industrial gas company.
On Sunday, Banana Seat noted the opportunities on the Q sheet so I jumped on it. Been almost 2 weeks since I Q’d and my fellow Masters had been killing the Q’s. My turn! I grabbed TBD with, “This will be a high-tempo workout, so you might want to rest up.” Later that day, I saw FNG HazMat and asked him which day he wanted to debut F3. His response, “Wednesday.” No I did not kill him.
Warm-up
Mosey around Hunt Center. Circle up at back corner, strategically near the top of the hill.
SSH 25x, GMs, 15x, Fozio arm circles 15x, Seal claps 15x, Overhead claps 15x.
Thang 1: Hill repeats 11s with WWIIs at bottom, Derkins at the top.
A couple of surprises along the way. Out of nowhere, POTS sprints and races Snap up the hill. Amazing! That’s what posting 5 days a week will do. Also, surprising, I got the count (mostly) right. Da Business would have been impressed!
FNG HazMat, who has been working out at Planet Fitness, notes, “they don’t have this on the elliptical.” Later, Mookie concurs that no equipment at Planet fitness can simulate hill repeats w/11’s and chasing Snap around the parking lot (or up the hill).
Thang 2: Modified Sevens at Ivan Parking Lot
Because we were well over halfway in the workout, I reduced this to two corners. PAX completed reps in multiples of seven on two corners: 7 burpees OYO; 14 low slow flutter in cadence; 21 merkins, 28 squats. Just as we got started on burpees, in roll the R4TJ crowd. Several joined us for 7 burpees (Lipstick, Banana Seat, others?, can’t remember).
Mary: Mosey back to tennis courts.
American Hammers 15x (POTS wanted 30 like he led at Purple Cobra), windshield wipers 15x, pickle pounders 15x.
Announcements: F3 Raleigh Mule Saturday
Prayer Requests: Forceps and family, protect everyone from the virus.
T-Claps: HazMat for posting and being ready to return
Java took us out with a nice prayer.
Merica, where Democracy rules
/in Running 4 the John/by LipstickFNGs: Not Today
YHC decided to leave it up to the PAX to vote on the route for the day. The only stipulation, was you had to HC for the vote to count. The lackluster vote was tallied, and Little Dipper won 2 votes to 1….C’mon Guys, we had 15 and only got 3 HC votes! #bringbackthehc
Warm Up: Mosey to the middle of the road for SSH, IW, Frankenstein, High Knees and Karaoke
The Workout: 5 Mile loop out to Womble and back.
Mary: Stretching while we had announcements
Announcements: F3 The Mule is officially cancelled for Coronavirus. Rain or Shine doesn’t include Virus protection. #jkMidgetwestillkindoflikeyou:)
T-Claps (Recognition): Coal Ash! This man was cruising this morning! Not to overshadow all the impressive work going on out there for Wilmington Race, but this guy has been under the radar, training for a 50K! Keep up the great work Coal Ash!
Prayer: Our legs for Crablegs!
This is the way
/in AO Post, Possum Trot/by LEDFNGs:none
Warm Up: 2 for EC maybe 3. Norm with 4 miler.
20 ssh, good mornings, daisy pickers, fazio arm circles
The Workout:
20 count ic up hill twice between
American hammers
Mountain climbers
Lsf
Lbs
15 ic bear crawl to bathroom and back
Erkins
Derek in’s
Dips
Wall planks up downs
10 count ic 10count high knees in between
V ups
Boat canoes
Heel taps
Peter Parker’s
10 count burpee break down run backwards between. Sections
rock work curls, presses, squats, triceps, ground pounders
Mary:a few yoga poses
Announcements:Mule this Saturday, HS golf tournament planning
T-Claps (Recognition):
Prayer: fedex wife, forceps family.
Next Man Up at Sheepdog
/in AO Post/by MartiniPAX: Â Shredder, Beater, Mr. Terrific, Farva, Tetanus, the Mechanic, 16-Bit, Dovetail, Martini
FNGs: Â Not Today
Warm Up: Â Quick lap around the parking lot followed by SSH x 20, Good Morning x 10, Windmills x 10, Daisy Pickers x 10, Imperial Walkers x 10, Hillbillies x 10
The Workout: Â Headed over the sidewalk and the PAX lined up. Â First PAX took off running a lap around the parking lot. Â When he took off, the Next Man Up called out an exercise of his choice and led the reps until the PAX completed his lap. Â At this point the the PAX who just lead the exercise took off running and the Next Man Up call out the exercise of his choice. Â This repeated until all PAX had completed a lap round the lot an called an exercise. Â Rinse and Repeat x 3.
Combatives – Shredder taught us about pressure points
Mary: Â Very little time left – Imperial Walkers x 20, Hillbillies x 20
Announcements:  Dad’s workout tomorrow, Shredder teaching APE deafens tomorrow
T-Claps (Recognition):
Prayer:  Multiple requested mentioned including Farva’s upcoming procedure, Yosef’s sons broken let, Forceps, multiple unspoken (and I’m sure that I have forgotten something)
All Business at the Nest
/in AO Post, The Nest/by NormThe temp was much warmer than yesterday – in the mid 50’s, which is just about perfect for what we do in the gloom. There wasn’t much mumblechatter this morning so it was all business for the most part throughout the workout. Not totally sure what to attribute that to, but we’ll say it was the intensity of the beatdown that limited our ability to chat it up.
FNGs: None
Warm Up:
Mosey around the parking lot, mixing in some high knees and butt kickers along the way.
Frankensteins x10 IC
Good Mornings x10 IC
Sir Fazio Arm Circles x10 IC – forward and reverse
SSH x25 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
T-Claps (Recognition):
March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”
/in AO Post, Purple Cobra/by POTSMarch 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”
 EC:
187,Lipstick, Skidmark, UTI, Dawgpound, Emeril
PAX:
17
 FNGs:
None
 Warm Up:
Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, 10 Burpees (OYO)
 The Workout:Â
Mosey’d to the Goodwill parking lot.
A, PAX partner’d up.
Partner 1 (with sandbag)
Partner 2
Run lap around Quick Lube Garage
1st round Partner 1 urkins. Partner 2 merkins.
2nd round Partner 1 dips. Partner 2 lbc’s.
3rd round Partner 1 durkins. Partner 2 boxcutters.
Mary:
The PAX took turns with several rounds of ab exercises to close out the Q.
Announcements:Â
F3 Mule on 3/14
Wrightsville 3/21
Check slack for further announcements.
 Prayers:
My (POTS) wife (Kari), her 5 year CT scan was all clean.
Cupids grandfather is in hospice care
Bobby Dall’s mother recovering from heart bypass surgery.
Pikachu’s wife’s back issues.
Wallaby continues his recovery.
Unspoken, Military, and First Responders.
Daylight Savings Murph
/in AO Post, Tea Time/by DustyPax of 7, highest turnout in at least a year for Tea Time. Must have been the extended daylight motivating tonight.
FNGs:Â None
Warm Up: Run one mile
The Workout:Â 100 pull-ups, 200 merkins, 300 squats (with some modifications)
Mary:Â Run one mile
Announcements:Â see Facebook/Slack
Prayer:Â Health, recovery, safety