FNGs: None
Warm Up: SSH, Sir Fazio Arm Circles, Overhead Claps, Imperial Walkers
The Workout: The sun did not shine, it was too wet to play….so we did lots of reps of difficult exercises that cold cold wet day.
Unfortunately the weather had me handcuffed with respect to exercises this Q. So kept us out of the grass today. Full disclosure: going in I had no idea what we were going to be doing as this was also mostly an unfamiliar AO for me. That being the situation, probably going to leave out some stuff in this BB.
After warmups, moseyed over to the rings on the playground for some pull-ups, 10…modify as needed and squat hold for the six.
Mosey over to the covered picnic tables for merkins, derkins, and dips. 15 of each.
Back to the rings for another round of pull-ups (this was going to be the trend for today)
Back to the picnic tables for 30 Freddie Mercuries.
Mosey over to the parking spaces perpendicular to the creek bridge. Bear crawl to the end of the spaces, then bear crawl back. YHC instructed PAX to grab a rock. DOA and Forceps grab asteroids while I get a smaller one. We did a bear crawl rock push the length of the spaces. Halfway through, YHC is gets rock envy and switches up for a much larger one to complete the excercise.
20 Wonderbras and then we placed the rocks back in the creek so they could be with their family.
Mosey over to the wall. Balls to the wall 20 count for each PAX.
Stayed on the wall for some people’s chairs, 20 count and then hallelujahs counted off by each PAX.
Back to the picnic tables for 10 homer to marges (exicon).
Mosey over to the circle sidewalk for some bunny hops. Do a lap, try to hit the middle of each square. Modify with step ups if needed. Did 2 laps.
Back to the picnic tables for 30 LBCs.
Back to the rings for one more round of pull ups.
Back to the picnic tables for box cutters x20, standard merkin x20, windshield wipers x10
Have a nice day. YHC took us out
Mary: Did plenty of core throughout the workout, so not really
Announcements: Christmas Party (already happened at the time of this writing.
T-Claps (Recognition): PAX that came out in the nasty weather
Prayer: YHCs father-in-law whose having a heart procedure this week, Wallaby’s family, Slide Rules family as they prepare to welcome a new life into the world while also mourning the loss of a dear family member. All unspoken. Apologies for any omissions.
Who picked this route?
/in Any Given Sunday, AO Post/by RedenbacherFNGs: None
Warm Up: Light jog to the back end of the parking lot, butt kickers back. Switched to Carioca L\R, R\L back to other end of the lot. Frankensteins with a set of Lunge Walks and circled up for Imperial Walkers, Hillbillies, Fazio Arm Circles IC all with a 12 count. Michael Phelps to close out the warm up.
The Workout:
Mary: Ran out of time today.
Announcements: Check Slack and Facebook
T-Claps (Recognition): PAX that showed up this chilly morning for some miles.
Prayer: Oboe’s Father in Law, unspoken
YHC took us out. Always an honor to lead.
Wet Starsky at U-Turn
/in AO Post, U Turn/by PikachuFNGs:
None today
Warm Up:
SSH x10
Warm up lap around parking lot
Good morning x10
Warm up lap of kareokees
The Workout:
Standard 5 mile loop with a 2 mile out and back option
Mary:
Missing today
Announcements:
Christmas party. U-Turn moves to Panera in 2020.
T-Claps (Recognition):
Everyone who posted on this rainy morning.
U.T.I. with the Starsky – per the lexicon that’s fartsacking the workout but showing up for coffeeteria. Must say I hadn’t heard this term before – thanks Slide Rule.
Prayer:
Wallaby. Crab legs.
F3 365
/in AO Post, Cletus/by Pikachu2019 was the first year that YHC has tracked workouts consisently. Early in the year the goal was F3 250 (250 workouts throughout the year – half marathons count as 1, marathons count as 2, 4+ hour CSAUPs count as 4, black ops runs with F3 brothers also count, nothing else does though) but fairly early on I gave myself an additional stretch goal of F3 365. I’m fortunate enough to have lots of time to work out based on where I’m at in life, and double downs could be a freuent occurence on Mondays, Wednesdays, Fridays, and Saturdays. The only concern was work travel – a long trip to Europe in the spring put me behind early and I didn’t really catch back up until sometime over the summer. It was in the fall that I became confident that I would hit the goal, but I didn’t actually verbalize it to anyone outside of my M until sometime in the past week.
It made for a heck of a year. The biggest thing I’ll say is that we have a ton of amazing pax down here in South Wake – if you’re one of them then thank you for an awesome year. If you haven’t been out to some of the more niche AOs (looking at you Tea Time, Thunder, and Ground Pounder) then I would highly recommend it – not all of the fun happens at 0530 on a weekday morning!
I don’t know what my goals will be for 2020, but I know that repeating this will not be one of them. I’m sure I’ll come up with something stupid though.
Based on all of that – I elected to Q Cletus knowing that I would be really close to 365 (ended up being 364 because of a fart sack at Paradise City that I got so excellently called out for) but we were still committed to 365 reps for the workout.
FNGs: None today
Warm Up:
SSH x10
Half lap over to old Ivan lot
The Workout:
Rep count = 10
Four corners on soccer field
At each corner – 5x double merkin burpees
10x Turkish getups
10x Breakdancers
10x Star jumps
When passing pull-up bars – 10x pull ups
After lap 1 rep count = 160
Between laps we did 10x IC balls to the wall at the amphitheater. We also modified the 2nd lap swapping out star jumps for merkins for the sake of Shamwow’s ankle.
After 2nd lap rep count = 320
Mosey back to tennis courts, line up on near line. Bear crawl across, crawl bear back, with exercises at each end:
Breakdancer x10
Diamond Merkin x10
Scorpion dry dock x10
LBC x10
Rep count = 360
Mary:
5 double merkin burpees OYO to get us to 365 reps total
Announcements:
Christmas party
T-Claps (Recognition):
Hardy – no way I would’ve been getting after it at 5 something in the morning at his age.
Prayer:
Wallaby. Holiday season. Oboe’s father in law.
Sheepdog 12/13/19
/in Sheepdog/by ShredderFNGs: none
Warm Up: Gump had our warm up with some of our F3 favorites
The Workout: mosied to the circle at the front of the school for some erkins, derkins, striking, and wedging. Mosied to the side for some stations. One pax set the pace by running from end to end, under the overhang, while the remaining pax cycled through weighted squats/lunges, lateral pulls and buss-drivers (25lb dumbbell), striking/blocking, burpees and no-hand merkin burpees.
Mary: LSF, Fertilizers, crab cakes, and capoeira push-ups.
Announcements: F3 Christmas Party
T-Claps (Recognition): Beater showing up for early EC. Also EC, Mr. Terrific, Dovetail, Shredder.
Prayer: a lot of people dealing with health issues, loss, etc.
The sun did not shine…
/in Ground Pounder/by OboeFNGs: None
Warm Up: SSH, Sir Fazio Arm Circles, Overhead Claps, Imperial Walkers
The Workout: The sun did not shine, it was too wet to play….so we did lots of reps of difficult exercises that cold cold wet day.
Unfortunately the weather had me handcuffed with respect to exercises this Q. So kept us out of the grass today. Full disclosure: going in I had no idea what we were going to be doing as this was also mostly an unfamiliar AO for me. That being the situation, probably going to leave out some stuff in this BB.
After warmups, moseyed over to the rings on the playground for some pull-ups, 10…modify as needed and squat hold for the six.
Mosey over to the covered picnic tables for merkins, derkins, and dips. 15 of each.
Back to the rings for another round of pull-ups (this was going to be the trend for today)
Back to the picnic tables for 30 Freddie Mercuries.
Mosey over to the parking spaces perpendicular to the creek bridge. Bear crawl to the end of the spaces, then bear crawl back. YHC instructed PAX to grab a rock. DOA and Forceps grab asteroids while I get a smaller one. We did a bear crawl rock push the length of the spaces. Halfway through, YHC is gets rock envy and switches up for a much larger one to complete the excercise.
20 Wonderbras and then we placed the rocks back in the creek so they could be with their family.
Mosey over to the wall. Balls to the wall 20 count for each PAX.
Stayed on the wall for some people’s chairs, 20 count and then hallelujahs counted off by each PAX.
Back to the picnic tables for 10 homer to marges (exicon).
Mosey over to the circle sidewalk for some bunny hops. Do a lap, try to hit the middle of each square. Modify with step ups if needed. Did 2 laps.
Back to the picnic tables for 30 LBCs.
Back to the rings for one more round of pull ups.
Back to the picnic tables for box cutters x20, standard merkin x20, windshield wipers x10
Have a nice day. YHC took us out
Mary: Did plenty of core throughout the workout, so not really
Announcements: Christmas Party (already happened at the time of this writing.
T-Claps (Recognition): PAX that came out in the nasty weather
Prayer: YHCs father-in-law whose having a heart procedure this week, Wallaby’s family, Slide Rules family as they prepare to welcome a new life into the world while also mourning the loss of a dear family member. All unspoken. Apologies for any omissions.
MAKING TRACKS ON THE TRACK AT TB
/in AO Post, Speed Racer/by UTIThis BB was posted on behalf of Tetanus. He was QIC and this was his VQ!!! Way to be Tetanus
Getting the Backblast up late!!! Momma always said I was a procrastinator. I didn’t get a birthmark until I was 3. VQ at TB barely slept last night like a kid on Christmas Eve. A little Winter chill didn’t stop 11 HIMS from getting better today. -Tetanus
FNGs: None
Warm Up: Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, then we mosey to get the blood flowing…..Behind the school and circle up for a couple more warm up exercises…….SSH x 15 IC, The Hillbilly (in honor of VQ motherland, WV) x 15 IC
The Workout:
Mosey to the track and partner up…….
Round 1 – Bear crawl/zombie walk the track…..PAX 1 runs the track while PAX 2 follows behind in a bear crawl, PAX 1 laps around and tags PAX 2 and PAX 2 begins the run while PAX 1 picks up the bear crawl. Rotate back and forth until 1 lap is complete by the bear crawl/zombie walk combo. RECOVER
Round 2: PAX 1 runs a lap while PAX 2 does mountain climber Merkins AMRAP, then recover for a 10 count, then AMRAP again until PAX 1 finishes his lap, then switch it up.
Round 3: Same as Round 2 with overhead claps
Round 4: Same as Round 2 but holding plank
Time flies when you’re havin fun……PAX mosey back to the flag
Mary: Pretzel crunches x 12 IC, Freddy Mercury x 14 IC, LBC x 20, Homer to Marge x 25, have a nice day
Announcements: Christmas party this weekend – auction items – proceeds go to Healing Transitions, 24 hr run for Healing Transitions, 3rd F vision meeting next Wednesday @5:30AM @Dunkin Donuts.
T-Claps (Recognition): Yogurt and Da Business for picking up the 6
Prayer:
Wallaby, Pikachu/POTS for those PAX MIA (check in on them and see how they are doing), Quiver’s family, Kosher’s family, Oboe’s dad, Florence’s friend and family
High Quality H2O
/in AO Post, Running 4 the John/by RedenbacherAquaman left the dark side and came to the hood to Q R4TJ this week and with him came the rain. 5 HIM showed up to get some wet miles in.
FNGs: I thought we had one when I stepped out of my car, but then I realized it was Travis….you know that guy “Lipsync”
Warm Up: 12 X SSH, 12 X Frankensteins, 12 X Hillbillies all exercises in cadence
The Workout:
The rain was coming down pretty good when we arrived and Aquaman had a great route planned for this morning. The route included a run by kiss to his M (hello to the FIA group for the rest of us) at Womble, mild heckling of the “not so determined boys” (hiding under the picnic shelter) as we ran by and proceeded around the soccer fields. We then moseyed on over to the newly constructed parking deck to exchange some friendly banter with the 5 Onnit group. By this time the rain had let up and everyone picked up the pace and headed back to Ting for CoT.
Mary: Still M.I.A.
Announcements: Christmas Party this weekend. Rumor has it they will playing a fun game called…where’s midget?
T-Claps (Recognition): Everyone for picking up the 6 all throughout the route.
Prayer: Jenn and her recovery from surgery, Wallaby and his family, Unspoken
Aquaman took us out.
12 Days of “Lit” Q Christmas
/in Disney/by Full HouseQ promised to keep the PAX moving this morning and move we did. 12 days of Q Christmas didn’t disappoint and we were “lit” up with the Full Moon this morning, awesome flashlight and great view this am.
FNGs: None
Warm Up: Quick run around the soccer field loop, SSH x 36 IC, Imperial Walkers x 24 ct IC, Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, Overhead and seal claps x 12 IC.
The Workout: Indian run over to the school parking lot
12 days of Q Christmas begins with PAX completing first day and moving down the list through each day, completing all the other days back to day 1.
PAX mosey back to playground for quick DORA, 50 irkins, dirkins and dips. Partner up, first partner starts exercises, second partner runs loop around parking lot and switch
Mary: American hammer x 12 IC, Freddy Mercury x 12 IC, low slow flutter x 12 IC, have a nice day 12 count
Announcements: Christmas party this weekend
Prayer: Crablegs, Emeril’s dad recovering from surgery, Pilgrim’s dad in hospice
Work Fast, Recover Faster……and Love Burpees
/in AO Post, Thunder/by PikachuYHC pre-blasted Thunder as being 0% chance of running but 100% chance of burpees. Crosby HC’d but then got hung up – just a pax of 2 tonight pushing through what felt like a long workout on the tennis court.
FNGs: None tonight
Warm Up:
SSH x15 IC
Imperial Walkers x10 IC
Good evening x10 IC
The Workout:
Tabata style inspired by Onnit. Each round is 20 minutes long, each minute being 40s on, 20s rest. During the 40s go through three different exercises, starting at 4 reps of each. If you finish before the 40s are up then your next round goes up 1 rep of each exercise. If you finish after the 40s are up then your next round goes down. Last 2 rounds are push yourself and do some extra reps.
Round 1 exercises (all single counts) – double merkin burpees, squats, side straddle hop
Round 2 exercises (all in cadence) – LBCs, low slow flutter, shoulder taps
Mary:
See round 2
Announcements:
Christmas party this Saturday.
Prayer:
Wallaby and his family.
They Like Me! They Really Like Me!
/in To Be Determined/by UTIAs you can read on the social medias TBD (or really Aquaman) and R4TJ (really all of the R4TJ site Qs past and present) have had sort of a love/HATE relationship. As you can also read about on the social medias… I was double dog dared into Qing at TBD. Further back story from the social medias… Aquaman was not attending my glorious Q that he EH’d me into and was now at R4TJ!?!? Apparently he was happy to be at R4TJ as long as I wasn’t there. What a baby!
I wake up and quickly sit down, as I do most mornings, and ponder what workout is in store. This morning, I was reviewing my winky (not that winky) and making sure I was ready to roll. As I sit in the quiet of a sleeping house, I hear the loudish sound of rain on the roof. Not surprised, it was forecasted but it does have me rethinking a few things. In all of my initial planning I was DETERMINED not to do any running so the workout was mostly stationary anyway. I wasn’t excited about the rain personally but that’s the F3 life. Eventually, I stood up, got ready, and was out the door.
So… I arrived at TBD. Determined like they say are “to be” here. One truck in the lot. A car arrives, its FIA. Minutes to spare and two more cars. The time is upon us and today’s DETERMINED were out of their cars. Some PAX were in rain gear but I assured them that we were going to take full advantage of this AOs amenities. We mozy’d to the big shelter where we were surprised to find the lights on. Fancy!
EC: My excuses include – it was raining, I was tired, and my foot hurts…
FNGs: I hear they don’t like rain…so no
Warm Up:
A pause in the rain seemed like the right time to go grab some rocks. We mozy’d over and grabbed one. On the return we John Cusak’d our rocks overhead. Then Left Hand only, Then Right Hand only. We rounded out Warm-up with a staple…
The Workout:
It was during this DORA that I was shown how empty Aquaman’s rhetoric really is. He missed me sooooo much, he brought R4TJ through the park and past the shelter to say hi! Even the PAX formerly known as LipSync was there. Pikachu and Abe and Red. We got some junk for being in the shelter but I say… when the AO has shelter and it’s raining… its fair game. Like Aquaman is ever here anyway… He probably didnt even know TBD had a shelter…
Mary: Aquaman’s Core O’ Rama (a show of respect)
Announcements: Xmas Party – Good 2nd F stuff happening there, 24 Hr Run – Good 1st, 2nd, and 3rd F opportunity all balled into one. See M4L and slack-o-sphere for details.
T-Claps (Recognition): These dudes didnt know if they would get to be in the shelter today but they still showed up and delivered. Way to be!
Prayer: Kosher’s cousin Nikki, lost her husband to suicide