8 PAX showed up for a primal beatdown at Tiger Blood, 7 survived. YHC arrived at 0455 for a quick jog around the school to scout out the site. At 0505, 4 PAX set off on an EC run down to Crossway. This isn’t the normal route, but wanted to work some hills into this morning. Aquaman volunteered to show us the standard route, but I must have not heard him… Either way, we had our hills and were back in plenty of time to see the rest of the PAX, including 1 “visitor” from Carpex, Peeping Tom. There was some mumblechatter about mumblechatter and at 0530, we were off! At CoT, PAX were inspired by a passing Bunny and decided we don’t have enough “humpers” already, so Bunny Humpers should make an appearance in SW soon…
EC: Aquaman, Maybelline, UTI, Warbucks
Warm Up:
Mosey back to parking lot for:
SSH x25 IC
Windmill x10 IC
Sir Fazio arm circles x10 forward/x10 backward IC
Arm stretches
Moroccan night clubs x10 IC
Mountain climbers x10 IC
The Workout:
Mosey to soccer fields.
PAX lined up on the end of the soccer field. We did the following:
3 exercises
sprinted to mid-field
repeated exercises
sprint to end of field
repeat exercises
**Counts ranged from 15-25 for each exercise as needed.
Round 1 exercises: Mountain climbers, Catalina wine mixers, and merkins
After round 1, we had our 1st casualty. Aquaman, exhausted from being Thunderstruck last night, didn’t want to over do it and headed home. YHC confirmed he made it home without issue. Rest up Aquaman!
Round 2 exercises: Monkey humpers, shoulder taps, squats.
For round 3 we did an animal walk across the field with YHC calling different modes of transportation. It went something like this:
Bear crawl (Moby is an extremely fast bear)
Crab walk
Duck walk
Crawl bear
Flamingo (lunge walk)
Cheetah (sprint)
PAX then mosey’d over to the lot beside playground and grabbed some wall for:
BTTW x15 IC
Pistol squats x10 per leg
Australian mountain climbers x20 IC (unfortunately no blood was spilled)
Next up, parking lot suicides with PAX calling exercises at start
Sprint to 1st island and back to start for exercise
Sprint to 1st island + back to 2nd island + back to start for exercise …
Repeat to 4th island
Suicide exercises:
Plank jacks x15 IC
Pickle pounders x10 IC
LBCs x10 IC
Crab humbers x10 IC
PAX loved crab humper so much that we did another set before going to find Mary.
Mosey back to start for Mary.
Mary:
LSF x20 IC
Homer to Marge x10 IC – YHC planned to work each leg individually until CAR was called. PAX scattered out of the way as Mary came in hot pursuit of her parking spot.
After this brief interruption, we finished up with:
High slow flutter x20 IC – last exercise
Box cutters x15 IC – really, the last exercise
Have a nice day
Announcements:
Carpex CSAUP 6/8 – Crazy Train – 14 mile run – 8am start
Carpex T-shirt order
T-Claps (Recognition):
Third cousin – Strong start to F3! Keep up the good work.
EC crew – Strong pace on the Crossway hills.
Prayer:
Warbucks dad’s back, Lauren, Peeping Tom’s cousin, Moby’s dad, Aquaman
Zombies
/in Kennys Grave /QIC: CupidPAX: 16-bit, Banana Seat, Cupid, Dovetail, Messi, Modify
EC: YHC did about 1.5 miles because he couldn’t remember the route and didn’t want to get lost/show up late
Warm Up: Mosey around the parking lot
15 side straddle hops IC, 15 imperial walkers IC, 15 hillbillies IC, 15 mountain climbers IC
Michael Phelps it out
The Workout: Special request from Messi to play Wasp since he missed that day. YHC obliged with a similar game and we moseyed to the baseball field for 3 rounds of Zombie.
Two PAX were zombies, they had to catch everyone else and tag them. PAX had a 10 count to get away (you had to stay within the baseball field), and then the zombies were released. Once you were tagged, you became infected and had to do 5 burpees. After the burpees, you are now a zombie and you have to hunt the rest of the people down. Last person tagged, no burpees. Shoutout to Dovetail for his creative but unsuccessful technique of climbing the fence, it was pretty entertaining to watch.
After the third round, PAX grabbed a rut row sized rock and moseyed to basketball court for a modified Dora.
100 BTTW shoulder taps while partner runs a suicide (half court, full court)
200 butterfly situps while partner bear crawls forward and crab walks back (sideline to sideline)
300 rut rows while partner sumo squats forward and back (sideline to sideline)
PAX moseyed back to flag for Mary.
Mary: On your 6, everyone picked an exercise. I think we did four corners, one legged homer to marge, some sort of breathing-while-tensing-abs exercise, LBCs, and then PAX had a nice day because we ran out of time.
Announcements: Facebook, Slack
T-Claps (Recognition): All the PAX solo posting downrange, way to get after it brothers!
Prayer:
Banana Seat’s stepdad’s recovery from surgery, 16-bit’s mother-in-law’s husband to recover from surgery, H1N1’s travel
Today’s workout is brought to you by the #7.
/in Disney /QIC: PabloPAX: 187, Axe, Breach, Crab Legs, Dahmer, Dawgpound, Deadbolt, Dumbo, Dynomite, Emeril, Knockout, Lassard, Lipton, M4L, Pablo, Particle Board, Plex, Rainmaker, Roger Roger, Squatter, Texas Ranger, Wiggly
Squatter from Carpex, formerly of Southwake, decided to take his destiny by the horns and control the way in which he earned his fritter. Keeping with the saying #frittersainteasy, he brought a beat down to Disney that was inspired by Walt Disney’s four C’s and the number 7.
EC: Squatter, Pablo, 187, Emeril, Dumbo, Axe, Dahmer, Deadbolt
FNGs: DynOmite, Lassard, Plex
Warm Up: Good Morning, Windmill, Arm Circles, Seal Clap, Overhead Clap, Steve Earle, Mnt. Climbers
The Workout:
Mosey to SoccerField
Thang One
Starting at one end perform 7 of called exercise, mosey to center of field repeat 7 of exercise, mosey to other end and repeat 7 of exercise, bear crawl to center, backwards run to the start, perform 7 IC count Aussie Mnt. Climber.
Repeato the entire things 7 times adding 7 reps for 3 more rounds then reducing by 7 reps for the last 3 rounds and changing the exercise each round. Aussie Mnt Climber always matched number of reps performed.
1- 7x Mickey Mouse Merkins (Wide, Diamond, Wide)
2 – 14xIC Imperial Walker
3 – 21xIC SSH
4 – 28x LBC
5 – 21x CDD
6 – 14x Squat Jumps
7 – 7x Superman Merkins
Mary: 100’s
Announcements: Fritter Foundation is accepting and matching donations to the Holly Springs Food Pantry, Great seeing Crab Legs out!
T-Claps (Recognition): Praises for Deadbolt and his M. 25 years of marriage.
Prayer: Crablegs, unspoken
YHC took us out with a quote from Walt Disney himself.
“I can’t believe there are any heights that can’t be scaled by a man who knows the secret of making dreams come true. The secret can be summarized in four C’s. Curiosity, Confidence, Courage, and Constancy.”
-Squatter
Ain’t Nothing But Mammals
/in Speed Racer /QIC: WarbucksPAX: 3rd Cousin, Aquaman, Blue Hen, Maybelline, Moby, Peeping Tom, UTI, Warbucks
8 PAX showed up for a primal beatdown at Tiger Blood, 7 survived. YHC arrived at 0455 for a quick jog around the school to scout out the site. At 0505, 4 PAX set off on an EC run down to Crossway. This isn’t the normal route, but wanted to work some hills into this morning. Aquaman volunteered to show us the standard route, but I must have not heard him… Either way, we had our hills and were back in plenty of time to see the rest of the PAX, including 1 “visitor” from Carpex, Peeping Tom. There was some mumblechatter about mumblechatter and at 0530, we were off! At CoT, PAX were inspired by a passing Bunny and decided we don’t have enough “humpers” already, so Bunny Humpers should make an appearance in SW soon…
EC: Aquaman, Maybelline, UTI, Warbucks
Warm Up:
Mosey back to parking lot for:
SSH x25 IC
Windmill x10 IC
Sir Fazio arm circles x10 forward/x10 backward IC
Arm stretches
Moroccan night clubs x10 IC
Mountain climbers x10 IC
The Workout:
Mosey to soccer fields.
PAX lined up on the end of the soccer field. We did the following:
3 exercises
sprinted to mid-field
repeated exercises
sprint to end of field
repeat exercises
**Counts ranged from 15-25 for each exercise as needed.
Round 1 exercises: Mountain climbers, Catalina wine mixers, and merkins
After round 1, we had our 1st casualty. Aquaman, exhausted from being Thunderstruck last night, didn’t want to over do it and headed home. YHC confirmed he made it home without issue. Rest up Aquaman!
Round 2 exercises: Monkey humpers, shoulder taps, squats.
For round 3 we did an animal walk across the field with YHC calling different modes of transportation. It went something like this:
Bear crawl (Moby is an extremely fast bear)
Crab walk
Duck walk
Crawl bear
Flamingo (lunge walk)
Cheetah (sprint)
PAX then mosey’d over to the lot beside playground and grabbed some wall for:
BTTW x15 IC
Pistol squats x10 per leg
Australian mountain climbers x20 IC (unfortunately no blood was spilled)
Next up, parking lot suicides with PAX calling exercises at start
Sprint to 1st island and back to start for exercise
Sprint to 1st island + back to 2nd island + back to start for exercise …
Repeat to 4th island
Suicide exercises:
Plank jacks x15 IC
Pickle pounders x10 IC
LBCs x10 IC
Crab humbers x10 IC
PAX loved crab humper so much that we did another set before going to find Mary.
Mosey back to start for Mary.
Mary:
LSF x20 IC
Homer to Marge x10 IC – YHC planned to work each leg individually until CAR was called. PAX scattered out of the way as Mary came in hot pursuit of her parking spot.
After this brief interruption, we finished up with:
High slow flutter x20 IC – last exercise
Box cutters x15 IC – really, the last exercise
Have a nice day
Announcements:
Carpex CSAUP 6/8 – Crazy Train – 14 mile run – 8am start
Carpex T-shirt order
T-Claps (Recognition):
Third cousin – Strong start to F3! Keep up the good work.
EC crew – Strong pace on the Crossway hills.
Prayer:
Warbucks dad’s back, Lauren, Peeping Tom’s cousin, Moby’s dad, Aquaman
Hoo Ville
/in AO Post /QIC: MessiPAX: H1N1
Out of town for work with no F3 AO nearby so let’s start one! Welcome to Hoo Ville! Located in the heart of Bloomington, Indiana – home of the Indiana Hoosiers.
FNGs: None though was hoping I might find some sad clown to headlock.
Warm Up: 1/4 mile warm-up followed by the following exercises – 3o SSH IC; IW, HB, Fozio Arm circles (forward and back), windmills, and good mornings; 10 reps of each exercise IC
Step-ups – 10 reps for each leg followed by 10 wall jumps
The Workout:
Mosey 1/4 mile back towards hotel and stopped in front of Monroe County Courthouse
Found some steps and completed a round of dips, derkins, and erkins – 10 each exercise
7 rounds of sprints up and down the stairs
Mosey to the center of the courthouse
40 WWIIs
40 LBCs
20 LSF IC
5 rounds of stairs and head left, loop back to center after each round
5 rounds of stairs and head right, loop back to center after each round
100 prisoner squats
1 mile run
Another round of dips, derkins, and erkins – 10 each exercise
Mary: Moment of silence and prayer in front of monument honoring those who served and gave their lives in southeast Asia; prayers for family back home and the Possum Trot crew
10 burpees
Boxcutters, American Hammer, and Boat canoes – 10 each exercise IC
Announcements: None
T-Claps (Recognition):
Prayer: Death of student at school shooting in Colorado at STEM school
The Avengers (Plural)
/in Possum Trot /QIC: Banana SeatPAX: 16-bit, Anchovie, Banana Seat, Chipper, Cupid, Doc, FedEx, Fonzie, Gump, Katniss, Maybelline, Messi, Modify, Potts, Snap, Squatter, Trojan
17 PAX showed for a repeat workout. A couple weeks ago, YHC performed this Avenger themed workout solo. I thought it would be a great day to share the workout with others this time.
EC: Cupid, Maybelline, Squatter, Chipper
FNGs: None
Warm Up:
Reverse loop around tennis courts with some carioca mixed it.
Seal jacks x20
Ironman take off – deep squat, on the up extend the calves and hold for a 4 count x10
Peter Parker Peters – 4 count on right leg then 4 count on left, x10 each
Upper body stretches
The Thang:
Iron Hulk – 1:4 merkin to rock air press to 10:40
Hulk smash rock slams x20
Hulk curls – grab the biggest rock you can find and AMRAP curls
Mosey over to tennis courts
7’s – WWII’s 4 ct = 1 & Peter Parker merkins
Bear crawl to advance back and forth, last stretch YHC called for spiderman crawl
Capt. America Suicides
suicide to the end of each tennis court white line and back to start. On far end, knee tucks and at start burpees. Increasing by 1 each trip down for a total of 10 reps each after 4 sprints
With about 9 mins to go YHC called an audible for some BTTW. 60 secs but as guys started dropping we modified it to 45 secs. Circle up for Mary.
Mary:
Capt. Thor 1:4 WWI and american hammers, increasing up to 10:40
Dr. Strange circles – on six, shoulders and head off ground, circles with legs together counter clockwise x10 then clockwise x10
Ended with 1 minute to spare
Announcements: See FB and slack, races coming up
T-Claps (Recognition): 2 from Carpex grabbing some EC (Squatter & Chipper) and possibly going for the fritter
Prayer:Injured PAX, H1N1 travels, graduations coming up, Mother’s Day and those first time without moms, Armed Forces, 1st Responders
It was great to do this workout again but this time with some F3 brothers. Great work today men!
BS Out!
Conversion Sprints
/in Running 4 the John /QIC: Slide RulePAX: Blue Hen, Boy George, Cowboy, Moby, Peak Week, Skidmark, Slide Rule, Yogurt
Did you know that there are 2.54321359219 centimeters in each inch? Just ask Skidmark. Precision is very important to him.
FNGs: Nope
Warm Up: SSH, Daisy Picker, Hillbilly, take a lap together around the normal Paradise City loop
The Workout:
YHC and his trusty sidekick Cowboy put out cones just before the workout. They were roughly spaced at:
40, 100, 200, 300 yards. Much time and effort was spent discussing the merits of these distances vs. meter distances. Again, ask Skid Mark.
The PAX were instructed to sprint hard to the cones, recover across the parking lot, then sprint back to the stop sign. After going 300, go a full lap around the lot (1/2 mile). Then, repeat in descending order.
Mary: Yeah right
Announcements: 2nd F with Carpex this Friday
T-Claps (Recognition): Props to Blue Hen. After realizing the time was going to be an issue, YHC instructed everyone to cut off the second full lap and save themselves a half mile. Blue Hen’s fax got lost and he plugged along. Well done sir.
Prayer: Abbreviated, but we all know Crab Legs, Shredder, and many others need our prayers.
Be more than a Fitness Fraternity.
Pace Mountain!
The Route
At the car wash
/in Purple Cobra /QIC: DahmerPAX: Aquaman, Breach, Bulls Eye, Chips, Dahmer, Dawgpound, Dovetail, Emeril, Foghorn, Lucky Charms, M4L, Maybelline, Pablo, Rainmaker, ShamWow!, Warbucks
Great morning for a virgin Q. 16 PAX came out in resistance of the fartsack! Great job men!!
Warm Up:
Warm up lap, Side straddle, Good mornings, arm circles, daisy pickers
The Workout:
(Mosey to the loading dock/dumpsters)
-2groups (20 count in cadence and rotating exercises)
Wall sits / Peter Parker’s
Balls to the wall / American hammers
(Guard rail by the car wash)
3 sets Merkins 10, Dips 10, Derkins 10
(Parking lot good will)
-Accountability partners
1 partner Bear crawl to the end of parking lot, 5 Burpee‘s, sprint back
1 partner LBCs
Total of 21 Burpee’s
Mary:
Low slow flutter, Freddy Mercury, ridiculous boat canoes, Homer to Marge
Announcements:
Need Q for next 2.0 workout, Fritter foundation is sponsoring holly spring a food pantry. Bring canned goods and non perishables to AO’s for donation.
Prayer:
Warbucks friend Lauren for health and recovery and Dovetails friend Nathan for guidance and support at home.
Tea Time Murph
/in Tea Time /QIC: DustyPAX: Dusty, John Deere, Skidmark
Pax of 3 working out at new later time. Playground was still crowded. Temperature dropped to a nice level by 1930.
EC: 3 to 4 mile run
Warm Up: run 1 mile
The Workout: Murph: 100 pull-ups, 200 merkins, 300 squats
Some modifications and yoga.
Mary: run 1 mile
Announcements: none
Prayer: Health
Get Your O-Face On!
/in Downtown Train /QIC: BerniePAX: 187, 3rd Cousin, Axe, Bernie, Chips, Cowboy, Da Business, Dawgpound, Emeril, Foghorn, M4L, Nemo, Pablo, Rainmaker, Slide Rule, Snap
Pax: 187, 3rd Cousin, Axe, Bernie, Chips, Cowboy, Da Bizness, Dawg Pound, Emeril, Foghorn, M4L, Nemo, Pablo, Rainmaker, Snap, Slide Rule
Beautiful morning temps as YHC started his extra credit from the house. On the way, I saw several Pax getting some EC as well as they were returning to the AO. Got to the parking lot with a couple of minutes to spare. 16 Pax were off to feel the Bern.
FNGs: Nil
Warm Up:
Moseyed on over to the parking lot by the front entrance of the library.
After a brief warm-up, YHC broke the Pax into groups of 3. I joined a group to make 4.
The Workout:
Within each group of 3, one Pax lined up in a parking space while another lined up in a parking space directly across on the opposite side. The 3rd Pax had to travel from one side to the other via the called exercise as the Pax on each end did a different exercise. Once you got to one end, you switched with the Pax and did that exercise while they traveled to the other side. This was AMRAP-style for 7 minutes for each round. A lot of moaning after we were a minute into the first round, and I announced that we were going for 7 minutes!
After these three rounds, we moseyed on over to the steps at the library for the next round. We stayed in our groups of 3 for this one as well. For this round, the reps for exercise #1 served as the timer; so you switched to the next exercise in line one the Pax in your group doing exercise #1 finished.
After round 4, we circled up in the grass for a finisher. This was announced as a 5-minute glutes/hips finisher, but the jokes kept coming. So we have a name for it below. 5 minutes straight (no stopping).
O-Face Finis(her)
Wrapped this up and moseyed back to start for 1 quick Mary exercise and COT.
Mary:
Quick 25 LBCs since we had a little time left.
Announcements: This month’s charity is Holly Springs Food Pantry. Slide Rule going for a half marathon and distance PR with doing 15 miles on the ATT this Saturday.
T-Claps (Recognition): Slide Rule has gotten a bunch of PRs for a lot of distances in the last couple of weeks (1-mile, 5k, 10k). Kudos to all the slappin da bass you’ve been doing to get faster.
Prayer:
Prayers up for Crab Legs, Shredder, Pilgrim’s dad, and the Morrisville police officer who passed.
Honored to lead this morning.
-Bernie
Just Roll With It
/in Paradise City /QIC: LipstickPAX: Breach, Doc, Dovetail, Draper, Full House, Glass Jaw, Lipstick, Lucky Charms, Pikachu, Pumpkin Spice, Rut, ShamWow!, Skidmark, UTI
EC: Full House, Sham Wow, UTI, Pikachu, Lipstick, Skidmark
Warm Up:Mosey up the ramp with BK, HK, Grapevines, backwards to top. Circle up for SSH x50, FAC x12, reverse x13, overhead claps x14, straight to plank merkins x15, mountain climbers x16, shoulder taps x17. Count off and get into groups of 4,5,5
The Workout: 4 Corners Team Competition: First Lap around Ting we did together top right corner Star Jumps x15, lower right corner derkin hold until partner from top corner comes down, bottom of ting ramp J-Lo Burpees x7, top of ramp BTW until bottom of ramp parter comes up from burpees. The beginning was a little rocky and was hard to get an accurate starting time once all pax were in their corners to start. But the creativity was there and we rolled with it! PAX completed 2 circuits and we met back at the top for a backwards crab walk half way down ting ramp and then sprint back to bball courts bc we were out of time. PAX was told the losing team would be penalized, but it was all a lie to get them amped up working hard on this beautiful Monday morning. (I also ran out of time 🙂 )
Mary: No time for Monday Mary, she had enough over the weekend.
Announcements: Memorial Day Convergence check FB/Slack for details– Q Sheet Awareness continues Lipstick has your Q at Sheepdog on Friday
T-Claps (Recognition): Another morning of 21 Burpees for our friend Riley
Prayer: Injured PAX, Impacted community at UNCC shooting