Emeril, Chips, BlueHen*, Skidmark*, ShamWow!*, Aquaman*, SlideRule, Pikachu*, Spanks, Lipstick, Nemo*, DaBusiness
As the EC crowd gathered cars were plentiful for opening day at TigerBlood.Ā Evidently cars were parked in the lot for an overnight field trip and the Q didn’t need to call an audible on the first workout.Ā Those with a * were off for EC with a course of hills mapped out by Skidmark.Ā The pace was set and the first EC at TigerBlood was complete.Ā 14 brave showed up to see what all the hype was for the new AO.
Warm Up:
Quick run from the parking lot to the parking lot by the track. The run was split between butt kickers, high knees, and karaoke.
Circle up forā¦
Daniel-Son X 10
SSH X 20
Slow Good mornings X 10
Clock Merkins, 1, 11, 3, 10, 6 (or some variation of that )
The Workout:
In the spirit of the 2019 MLB Opening Day season the Q split the PAX into 4 groups for a game of Field of Dreams.
Here is how it went downā¦
Home plate: (15 burpees)- Home plate is the clock.Ā As a group do 15 burpees, then run to right field to relieve the group.Ā Right field will go to center, center to left, and left to home until all groups have cross home plate.
Right Field Foul Pole: (AMRAP Chilly Jacks) This station did As Many Reps As Possible of Chilly Jacks. Remember the team total.
Center Field: (AMRAP – Merkins) This station didĀ As Many Reps As Possible of merkins. Remember the team total.
Left Field Foul Pole: -(AMRAP – Fence Squats) This station did As Many Reps As Possible of fence squats.Ā Remember the team total.
Once all groups have completed the four stations everyone returned to home plate.Ā The groups reported their collective totals of the three outfield stations to determine the winner of Field of Dreams.Ā There was evidently Bad Math and with no replays available no winner was announced.
The PAX were guided on a run, with some misdirection, over to the road along the back of the school.Ā Everyone went down to the chill cut plank hold for a round of Box Jump/Plankhold Indian run.Ā Some mumble chatter was heard about jumping over each other.Ā After everyone had completed one set the Q moved the group to Low Slow Flutter/Box Jump Indian Run until we reach the end of road.
Next Upā¦Ā From Field of Dreams to Field of Pain
The PAX circled up in the field in from of the elementary school with a dirt track.Ā Partner Up. Plank hold while other partner box jumps over the partner and back for a total of 10 complete box.Ā The partner doing the box jumps then took off for a hot lap around the direct track while the other partner moved to Peter Parker merkins.Ā Rinse and Repeat.
On the way back to parking lot for Mary the Q guided the Pax over the Tiger prints hopscotching along each print.
Mary:
Crab Humper: IC X 20.Ā (While in the Crab walk position thrust the pelvis into the air)
Nolan Ryan X 10 each side with POW as the countĀ (The PAX did a side plank whileĀ givingĀ an upper cut punch to Robin Ventura)
American baseball Hammers X 10 (a variation of American hammers while swinging an air bat on each side.
Boat Canoes X 10
Clock Merkins (3,9, 6, 10ā¦ or some variation of that)
Announcements:
Many options on Saturday – North-South convergence (see Emeril for carpooling details), normal U-turn, Dee Dee 5K(SkidMark is running and welcomes others to join).
Prayer:
Belle, CrabLegs
The PAX got after it today and look forward to continued fun at TigerBlood.
Opening Day – Field of Pain
/in Speed Racer /QIC: Blue HenPAX: Aquaman, Blue Hen, Chips, Da Business, Emeril, Lipstick, Nemo, Pikachu, ShamWow!, Skidmark, Slide Rule, Spanx
Emeril, Chips, BlueHen*, Skidmark*, ShamWow!*, Aquaman*, SlideRule, Pikachu*, Spanks, Lipstick, Nemo*, DaBusiness
As the EC crowd gathered cars were plentiful for opening day at TigerBlood.Ā Evidently cars were parked in the lot for an overnight field trip and the Q didn’t need to call an audible on the first workout.Ā Those with a * were off for EC with a course of hills mapped out by Skidmark.Ā The pace was set and the first EC at TigerBlood was complete.Ā 14 brave showed up to see what all the hype was for the new AO.
Warm Up:
Quick run from the parking lot to the parking lot by the track. The run was split between butt kickers, high knees, and karaoke.
Circle up forā¦
Daniel-Son X 10
SSH X 20
Slow Good mornings X 10
Clock Merkins, 1, 11, 3, 10, 6 (or some variation of that )
The Workout:
In the spirit of the 2019 MLB Opening Day season the Q split the PAX into 4 groups for a game of Field of Dreams.
Here is how it went downā¦
Home plate: (15 burpees)- Home plate is the clock.Ā As a group do 15 burpees, then run to right field to relieve the group.Ā Right field will go to center, center to left, and left to home until all groups have cross home plate.
Right Field Foul Pole: (AMRAP Chilly Jacks) This station did As Many Reps As Possible of Chilly Jacks. Remember the team total.
Center Field: (AMRAP – Merkins) This station didĀ As Many Reps As Possible of merkins. Remember the team total.
Left Field Foul Pole: -(AMRAP – Fence Squats) This station did As Many Reps As Possible of fence squats.Ā Remember the team total.
Once all groups have completed the four stations everyone returned to home plate.Ā The groups reported their collective totals of the three outfield stations to determine the winner of Field of Dreams.Ā There was evidently Bad Math and with no replays available no winner was announced.
The PAX were guided on a run, with some misdirection, over to the road along the back of the school.Ā Everyone went down to the chill cut plank hold for a round of Box Jump/Plankhold Indian run.Ā Some mumble chatter was heard about jumping over each other.Ā After everyone had completed one set the Q moved the group to Low Slow Flutter/Box Jump Indian Run until we reach the end of road.
Next Upā¦Ā From Field of Dreams to Field of Pain
The PAX circled up in the field in from of the elementary school with a dirt track.Ā Partner Up. Plank hold while other partner box jumps over the partner and back for a total of 10 complete box.Ā The partner doing the box jumps then took off for a hot lap around the direct track while the other partner moved to Peter Parker merkins.Ā Rinse and Repeat.
On the way back to parking lot for Mary the Q guided the Pax over the Tiger prints hopscotching along each print.
Mary:
Crab Humper: IC X 20.Ā (While in the Crab walk position thrust the pelvis into the air)
Nolan Ryan X 10 each side with POW as the countĀ (The PAX did a side plank whileĀ givingĀ an upper cut punch to Robin Ventura)
American baseball Hammers X 10 (a variation of American hammers while swinging an air bat on each side.
Boat Canoes X 10
Clock Merkins (3,9, 6, 10ā¦ or some variation of that)
Announcements:
Many options on Saturday – North-South convergence (see Emeril for carpooling details), normal U-turn, Dee Dee 5K(SkidMark is running and welcomes others to join).
Prayer:
Belle, CrabLegs
The PAX got after it today and look forward to continued fun at TigerBlood.
Squirkins While You Wait!
/in Possum Trot /QIC: DumboPAX: 16-bit, Aquaman, Banana Seat, Bulls Eye, Dauber, Dawgpound, Doc, Dumbo, FedEx, Katniss, LED, M4L, Messi, Modify, Nacho, Particle Board, Rainmaker, Roger Roger, Stovepipe
EC: Dawgpound, Dumbo, LED, M4L
4 PAX showed up for EC this morning and the first leg of the Fritter. Good mumble chatter on the EC jog with LED and M4L circling back for the more “deliberate” runners – Dawgpound and Dumbo. 19 PAX showed up for the Main Event to get stronger today and discuss #f3MentalHealth.
Male Depression is a serious issue and I was glad to see the nation and the PAX take it seriously. YHC shared some stats and warning signs regarding depression and then several PAX shared how depression has touched their lives. I don’t think anyone left this morning without an increased awareness of this issue. We must be diligent in reaching out to our fellow F3 brothers and making sure we are all healthy – physically, mentally and emotionally. We must also go back into the community and be that same rock that someone needs. Take a minute and think about someone you know who might need a friend or someone to listen – you could be the difference!
Proverbs 17:17 – A friend loves at all times, and a brother is born for adversity.
Warm Up: Aquaman – SSH x30, Daisy Pickers x10 (Banana Seat is the only one who did it right), Fazzio Arm Circles x10 (front and back), Seal Claps x10, Burpee x5 OYO.
The Workout:
PAX paired up for the day. With your partner, run opposite directions around the tennis courts and do 5 Bropees (do an epic high-five with your partner on the jump of a Burpee) when you meet up. Bropees decreased until we got to 1 and made 3 laps. When finished, PAX waited under the light doing Squirkins (wheel barrow hold with one PAX doing Derkins then the other doing Squats using the first PAX legs as weight).
With all the PAX back together its time for a traditional Dora (100 Merkins, 200 LBCs and 300 Squats). One PAX does the exercise while the other runs to the entrance to the concession stand and back. As the pairs finished they were instructed to go to the center of the tennis courts and again do Squirkins while they waited on the 6.
The remainder of our time together was spent on the tennis courts. First the PAX had a Princess Tea Party (Patty Cake Merkins followed by People’s Chair using your partner as support). The first round consisted of 20 reps of each exercise followed by a sprint to the end of the tennis court and back. With all of the PAX remaining close together YHC decided we needed another round of 10 followed by an additional sprint. By this time we were really having a good time with our partner and learning some new exercises so YHC decided to wrap up with another instant classic, Lt. Get Ups (2 steps in a lunge walk followed by a Prisoner Get Up – think absolution but using your knees and not your elbows). We went from the middle of the tennis court to the end doing Lt. Get Ups and then bear crawled back to the center for Mary.
Mary: Aquaman – Low Slow Flutter x20, Box Cutter x20, Homer2Marge x20 then R leg x10 and L leg x10.
Announcements: Check social media
Prayer: Those traveling, those dealing with health issues and those dealing with mental health issues.
As we finished our extended COT and were leaving, Messi waited by the entrance to the tennis court to give every PAX leaving a fist bump. I don’t know about anyone else but that was just the thing I needed to put my day into high gear. Keep being that light in the world Messi – we need more of that!
It was an honor to lead you boys and I’ll try to do better next time. Thanks to my co-Q, Aquaman for taking warm up and Mary.
Not Shorts Weather Yet
/in Nutcracker /QIC: NormPAX: Buford, Da Business, Dawgpound, Martini
Yet another small group of HIM’s decided to get stronger on a damp – and still too cold for shorts – morning.
It didn’t take long to get warmed up though. The last 2 PAX rolled in with a couple minutes to spare and then we got down to it promptly at 5:30.
Warm Up:
The Workout:
Mary:
Announcements:
Convergence this Sat. in Raleigh
More details and more announcements on Slack/ FB
Anyone interested in stepping up to lead a workout, led myself or wiggly know. We’d like to have 1 or 2 PAX step up to Q each month.
Prayer:
Those who are traveling
Shredder
Crablegs
Family and friends dealing with sickness
Great work men. Thanks for the honor to lead this week! You guys make me stronger – in multiple ways.
R4TJ – Well That Went Downhill Fast…
/in Running 4 the John /QIC: UTIPAX: Lipstick, Maybelline, Skidmark, Straight Cash, UTI, Yogurt
EC – Before: Skidmark
Warm Up: Good Mornings, Monkey Humpers, Various Stretching, .5 miles up Arbor Creek Way and .5 back to the start of the workout.
The Workout: For today’s workout we opted for speed over distance.Ā Mumblechatter on the run included some unfortunate turns of phrase that really hug the line of appropriate adult conversation but you must of course consider the guys listed in this backblast and really it shouldn’t surprise you all that much.
Repeat 3x
Mary: We wound down the workout by throwing some of our thoughts and feelings about mental illness onto the table for discussion.Ā YHC outlined the similarities in the workout to how we might feel in life.Ā We all start and end together.Ā At times someone is faster or slower, more fit or less, but we have the ability to look out for one another, support each other, and if we do it right we can always work to get “right” together.
Announcements:Ā Check Slack for the latest summary of announcements from Pikachu.
Prayer:Ā Pray that we might look for opportunities to pick up the six in all aspects of F3, 1st to 3rd.Ā Outside of F3 we stay mindful of opportunities to find and support the six in anyway we can.Ā We pray that those that may feel like they are the six or are in need of being supported and lifted up find the strength to raise their hands or reach out for help.
EC – After: Lipstick, Yogurt, YHC
Life Comes at you Fast
/in Tea Time /QIC: SkidmarkPAX: M4L, Pikachu, Skidmark
Cold, rainy, windy, what else can you expect at Tea Time. Regardless 3 pax posted, all three on a double down too.
Warm Up: 1 mile
The Workout: A version of the murph. Slightly modified for under the shelter.
Mary:
Announcements: Mason Dixon convergence. SW shirt order.
Prayer: Slow down. Life is fast. Enjoy some of it.
Recover on the Mosey
/in Purple Cobra /QIC: WarbucksPAX: Blue Hen, Chips, Dahmer, Dumbo, Dutch Oven, Flanigan, Foghorn, Lucky Charms, Maybelline, Mookie, ShamWow!, Shooter, Warbucks
13 PAX braved the wind and the rain and joined YHC for a Purple Cobra beatdown. 5 PAX for EC. Flanigan and Blue Hen made the trek across town to see what all the hype was about. Dutch Oven posted after his first post at Ground Pounder Saturday. Lucky made him feel right at home during the 1st set of peopleās chair.
EC: Chips, Dahmer, Maybelline, ShamWow, Warbucks
Warm Up:
Warm up lap around the gas station, then circled up for:
SSH x25 IC
Sir Fazio arm circles x10 forward IC
x10 backward IC
Mountain climbers x20 IC
Moroccan night club x10 IC
Windmill x10 IC
The Workout:
Wasting no time, we jumped right into it. Partnered up and wheelbarrowed to end of lot and back, switching as needed. When switching, 1 monkey humper, incrementing by 1 each switch (up to 10). Lunge walks back to pick up the 6.
Mosey to loading dock. Split into 2 groups, alternating exercises.
3 rounds of:
Partner 1: Peoples Chair
Partner 2: Sumo squat x20
Recover on the lap around Harris Teeter
3 rounds of:
Partner 1: BTTW x10 IC
Partner 2: Derkins x10
With lots of strange sweat stains on the wall, PAX mosey’d to the Goodwill parking lot. Partners bear crawled opposite directions around the parking lot and did x10 brokeback derkins when they met. Then jog around lot and do x10 derkins when reunited. Repeated until YHC called it after roughly 2 rounds.
Mary:
Plank hold indian run halfway across parking lot
Guantanamoās across 2nd half of parking lot
Circle up for:
American Hammer x20 IC
LBCs x20 IC
Have a nice day x20
Announcements:
Tiger Blood grand opening this Thursday @ Holly Ridge Middle – 0530
North South Convergence Saturday @ Pullen Park – EC 0600, Main 0700
#F3MentalBattle discussions during COT tomorrow at all AOs
Dumbo thinks Auburn will beat UNC
Prayer:
Full House’s dad, PAX struggling with mental health issues
Mason Dixon 2019 Pre-Blast
/in AO Post /QIC: PikachuFeeling spunky this Saturday? Feel like fighting for the North? Or maybe the South? Or maybe you just want to come watch a great clash up close?
Either way – Pullen Park is where you want to be. Saturday March 30th.
0600 EC run – 5 mile loop
0700 Beat Down by North Wake & South Wake. Floppy and YHC will bring the hurt.
0800 hard stop with 2nd F to follow.
Canned food drive competition between North and South – extra burpees for the losing side!
Aye!
Face Catching Frisbee
/in Mutiny /QIC: GumpPAX: 16-bit, Banana Seat, Cupid, FedEx, Fonzie, Gump, LED, Messi, Modify, Nacho, Norm, Pikachu, POTS, R22, Stovepipe
It was time to take out the frisbee for some Ultimate Frisbee. We had 15 PAX split into two teams, with a non-glow-in-the-dark frisbee and blinding parking lot lights for some face catching Ultimate.
Welcome FNG Nacho!
Warm Up: SSH, Good Mornings, and Quad stretches. That’s all you need when you play Ultimate
The Workout: Every time the frisbee hits the ground, we rotated with 5 each of Monkey Humpers, Star Jumps, Merkins, LBCs. The team that scored got to pick the 10x penalty for the other team while they enjoy 5 ranging from Diamond Merkins to Homer-to-Marge. There were some amazing plays with cheating shoves and tricks. But always a great time.
Mary: 4 minutes of Mary called out by various PAX
Announcements: Check Slack for latest, Convergence this weekend.
Prayer: Closed out by Gump for Jameson’s Family, sadly another suicide in the community, strength and healing
Sunrise, Lake Views, and Hills por Cuatro Hermanos
/in Any Given Sunday /QIC: MookiePAX: H1N1, Lipstick, Maybelline, Mookie
As advertised by the AGS Marketing Team the night before, this morning started with clear skies, a route to porta potties, and a sunrise that turns that decision to wake up early on a Sunday into a solid choice. With an HC by Lipstick and an interesting ‘MC’ (Midget Commit) by Dauber, YHC wasn’t certain what to expect as he arrived to an empty parking lot at 6:21am. Fresh off the new route at U-Turn yesterday, Maybelline comes rolling in looking for some additional miles. YHC has been traveling these past few weeks so have been way behind in posting, but came to learn that this was Maybelilne’s 7th straight work-out. A big shout out for putting in the work this week.
6:29am and here comes H1N1 and then quickly followed by Lipstick making good on his HC the night before.Ā No Dauber sign of Dauber, who cashed in his “Midget Commit” this morning.Ā YHC may have to consider alternate marketing to entice Dauber into HC’ing for next week’s workout that clearly outlines a route past Lowe’s.
Warm Up:
6:31am (1 min behind) and gave the word to the PAX to follow YHC to the 1st picnic shelter. PAX performed alternating step ups in cadence X10 each leg. Mosey’d down the steps and to the opposite picnic shelter for some prison squats x12, Recovered on the jog toward the Crazy Ivan lot where we performed 10 Imperial Walkers IC.Ā A few duck noises were heard at count 5, and by count 7, the stench was clear….Lipstick cologne. Some Michael Phelps to waft the lingering smoke cloud away and then quickly mosey’d for alternating Butt Kickers and High Knees to the far end of the lot. PAX performed stationary leg lifts X10 and proceeded back to the start with some toe and heel walks. Continued the mosey and mixed in some squat slides, which is a sideways walk with a squat at each step X12. Recovered on the jog back to the parking lot where PAX held a squat hold while YHC explained the route.
The Workout:
This morning was gonna a hybrid trail lake run with a heavy dose of hills. The route was the standard Bass Lake run, going counterclockwise around the lake, but instead of performing the full loop around the lake, PAX performed a half moon and proceeded straight back up Bass Lake Road and on to Stinson, with periodic circle backs for the six. A big shout out to all of the PAX posting this morning for picking YHC up all over this morning’s route. The hills were an aggressive decision after UTurn yesterday, but with thankful for the push and stronger because of it. With the circle backs, Lipstick had 6 by the time we hit the parking lot, but quickly realized H1N1 and Maybelline were short changed about 0.5-0.75mi. Maybelline proceeded to baseball fields and a right onto Grigsby and back onto Stinson to the parking lot to get his 6.
Mary: Stretches OYO
Announcements:
Crab Legs work day- Today 2-5pm
Prayer:
Prayers for Lipstick’s mother-in-law, continued prayers for Shredder and DoubleD. H1N1 for safe travels to the UK today and all PAX traveling over the next few weeks.
Lucky 7 @ GP – Welcome Dutch Oven
/in Ground Pounder /QIC: ForcepsPAX: Breach, Doc, Dutch Oven, Forceps, Lipsync, Mufasa, Pikachu
YHC arrived to find two parked vehicles with no one in sight.Ā FNG Mike was the fourth vehicle on site and he and I discussed the F3 disclaimers while we waited for the others.Ā Lipsync arrived on foot followed by Breach. Both had put in a couple miles of EC before we got started. Mufasa and Doc were on site next and while we were circling up for warmup, Pikachu decided to roll in and grace us with his presence.
Warmup:
10ās ā Ā Good Mornings, 20 Fozzy Arm Circles, 15 Cherry Pickers, 10 Emperial Walkers, 10 Hillbillies,Ā 10 Don Quixote’s (Windmills) andĀ 20 SSH
The Workout
Mosey to the Wall
3 sets of 10 ct Ascending Testicles (15 Ā°, 45Ā°, 90Ā° BTTW) and 3 sets of 5 ct down the line (35 ct total) Wall sits.Ā During one of Pikachu’s count downs, he started debating the method in which to count to 5 when YHC interrupted to share his count down was about to expire.
Mosey to the Rock Pile ā rotate rocks between sets.
After a brief discussion over whether the ground was too wet to lay down on, YHC called an audible and PAX Cousak’d to the playground with the Rocks to finish our Rock work.
Aik’n Station Time:Ā PAX paired up and broke into 3 stations rotating clockwise after each set
Ended with 20 Ct 6 inches.
Announcements:Ā Ā Crab Legs workday tomorrow @ 2PM (2 hrs of work + 1-3 hrs of good bourbon)
Prayer Requests:Ā Prayers for Forcep’s Mother-in-law who is in hospital w/ heart issues.Ā Prayer’s for Mufasa’s friend Chad who is waiting on a possible cancer diagnosis. Continued prayers for Shredder’s recovery and for Crab Legs.
YHC took us out