PAX: Bondo, Yogurt, Ricoh_Suave, Kosher, Wild Turkey, U.T.I, Woody
FNGs: None
EC: Woody and U.T.I got caught up in quality mumblechatter and ended up with 2.5 mi. Nice.
Warm Up: Quick mosey to Center St(?) for Good Mornings, Frankenstein, Sir Fazio Arm Circles. I forgot to do a count-o-rama.
The Workout: Selfish is as selfish does. My workout schedule these days revolves around my training for the Holly Springs Half Marathon, and with my focus always on not overdoing it with my legs I used this opportunity to go balls out with upper body. As usual I lost track of what exactly I had planned and completely omitted any shoulder work but it seemed to work out just fine.
Start with some 11’s up and down Center St. Merkins at the bottom of the hill, squats at top. Wild Turkey rolled in late and joined us about 3 rounds in.
I invited a delivery driver to join us as we ran past him. He did not join us.
Mosey to the rock pile for medium/large-ish selections. Lined up on the sidewalk just next to the pile for curls for the girls, mosey around the traffic circle, back to rocks for skull crushers – 25 count each, I think. Mosey to starting parking lot, 25 standard merkins. Continue up Ballentine to the brick half wall for 25 dips, then return to starting parking lot for more merkins.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips
- Next stop at starting lot for merkins we used a wide hand stance. Hands about 10-12” wider than standard position. Good stuff.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips.
- Next stop at lot for merkins we did what P90X calls “Floor Flys”…not sure if there’s an F3 name for it, but it goes like this: Starting in plank position, slide your right hand out to the right about 12”-15” and perform a merkin. Return that hand to starting position, repeat with left hand. I lost count but think we did about 10 reps (5 each hand). Not easy. But awesome.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips, return to merkins.
Woody chased a cyclist to the traffic circle. Did not catch him.
Mary: With just a couple minutes left, we squeezed 20 i.c. LBCs into Mary. No time for more, just the tip. Having completed, on our sixes, we took a few seconds to gaze upon the glorious clear sky, filled with bright twinkling stars. Heavenly.
Announcements: Holly Fest volunteer/F3 marketing opportunity coming up. No need to commit to the whole day, 30 min/1 hr slots will be available.
Prayer: Ricoh Suave’s friend – father/son team both on ventilators with China Flu. Gave thanks for another day, another gift.
Emeril Meant Business Today
/in Paradise City /QIC: Fanny PackPAX: Boss Hog, Buford, Dawgpound, Dumbo, Emeril, Fanny Pack, Pablo, Pikachu, Skidmark
9 PAX to celebrate YHC’s birthday Q! Number 42 was on display for some of our time as well as a quick team effort to “lift guys up”. Emeril…my polish brother…was definitely the man going after it the most today as he took the Main Street Hill hard…every time today! Great work and thanks for joining me to celebrate life!
FNG’s: None, however YHC wasn’t sure because I can’t see in the dark and thought maybe…BossHog was someone else.
Warm Up: SSH x20 IC, Good Mornings x10 IC, Sir Fazio’s F/R x10 IC.
The Workout: A full lap around the soccer loop/ramp stopping for a total of 42 Burpees along the way as we made our way up to the Main St. flagpoles.
Next, we did 11’s. Merkins at the flags, Ground Pounder’s with rocks from the hole up by the street. Emeril was motivated today!
We did a full loop of Indian Runs, with stops along the way to do partner rows (2 PAX act as base, other PAX does inverted rows and rotate). We did this 4 times along the way. Each PAX did 5 rows per stop. We did a quick stop for a silent BTTW by the ticket booths.
We ran down to the guardrail to do 42 dips before heading for Mary.
Mary: Freddie Mercury, LBC’s, Homer to Marge, Pickle Pounders all either x15 or x20.
Announcements: CSAUPS in Carpex and here on October 16th.
T-Claps (Recognition): Emeril…beast mode!
Prayer: YHC took us out. Praise for Pikachu’s M starting a new job!
Just the Tip for Mary
/in AO Post, Downtown Train /QIC: WoodyPAX: Bondo, Kosher, Ricoh_Suave, U.T.I, Wild Turkey, Woody, Yogurt
PAX: Bondo, Yogurt, Ricoh_Suave, Kosher, Wild Turkey, U.T.I, Woody
FNGs: None
EC: Woody and U.T.I got caught up in quality mumblechatter and ended up with 2.5 mi. Nice.
Warm Up: Quick mosey to Center St(?) for Good Mornings, Frankenstein, Sir Fazio Arm Circles. I forgot to do a count-o-rama.
The Workout: Selfish is as selfish does. My workout schedule these days revolves around my training for the Holly Springs Half Marathon, and with my focus always on not overdoing it with my legs I used this opportunity to go balls out with upper body. As usual I lost track of what exactly I had planned and completely omitted any shoulder work but it seemed to work out just fine.
Start with some 11’s up and down Center St. Merkins at the bottom of the hill, squats at top. Wild Turkey rolled in late and joined us about 3 rounds in.
I invited a delivery driver to join us as we ran past him. He did not join us.
Mosey to the rock pile for medium/large-ish selections. Lined up on the sidewalk just next to the pile for curls for the girls, mosey around the traffic circle, back to rocks for skull crushers – 25 count each, I think. Mosey to starting parking lot, 25 standard merkins. Continue up Ballentine to the brick half wall for 25 dips, then return to starting parking lot for more merkins.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips, return to merkins.
Woody chased a cyclist to the traffic circle. Did not catch him.
Mary: With just a couple minutes left, we squeezed 20 i.c. LBCs into Mary. No time for more, just the tip. Having completed, on our sixes, we took a few seconds to gaze upon the glorious clear sky, filled with bright twinkling stars. Heavenly.
Announcements: Holly Fest volunteer/F3 marketing opportunity coming up. No need to commit to the whole day, 30 min/1 hr slots will be available.
Prayer: Ricoh Suave’s friend – father/son team both on ventilators with China Flu. Gave thanks for another day, another gift.
GP – So many inappropriate jokes
/in Ground Pounder /QIC: ForcepsPAX: Farva, Forceps, Jinkies
FNGs: None
3 HIMs posted to GP on a nice cool morning. Met a guy who moved here recently and plans to join F3 soon.
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches,
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, and Ground Pounders. 10x3ct: Windshield wipers, Rockies, Box Cutters, and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of Skull Crushers, 2 sets of 10x3ct Rock Spanks (w & w/o consent), 10x3ct Homer to Marge w/ Rock, 2 sets of 10x3ct Mountain Climbers. YHC decided to tell the more inappropriate jokes between sets which wasn’t probably the best idea just before skull crushers.
Disc Put
Start with 40 LBCs and 20 leg extensions. 4 rounds of PAX tossing discs toward the goal ( I think we made 3 total out of 36) and lunge walk back and forth to return for exercise: 10x3ct Heal Taps, Dying Cockroach, Rosalitas (we all recognized we need to work on our hip flexibility)
Announcements: SW Brute CSAUP in Oct 6th 6AM start
T-Claps (Recognition): FARVA for posting Tequila Sunrise prior to the workout
Prayer: Prayer for Farva’s M (14 yr old dog not doing well). Prayer for Jinkies upstairs neighbors to move out ASAP.
BossHogg VQ 9/24/21
/in AO Post, Crazy Ivan /QIC: DahmerPAX: Boss Hog, Cancun, Dahmer, Pikachu, Rico Suave, Warbucks
-Cash In-
1 lap Indian Run
-Good mornings
-Rising Sun
-Inch worms
-Air Squats
-Then-
3 rounds
20 Triceps overhead
20 Curls
20 Goblet Squats
30 sec rest
(Go Heavy)
20 KB Swings
10-1 Mound mushers
1 Lap Mosey
15 KB Swings
7-1 Goblet Squats
1 Lap Mosey
10 KB Swings
5-1 Explosive Jump Squats
1 Lap Mosey
If time permits…
Cleans
Left Hand × 60 seconds
Rest 30 seconds
Right Hand × 60 seconds
Repeat if necessary
Cool down on our six.
Gettin Booty
/in The Nest /QIC: FinklePAX: @K I T T Y L I T T R, Finkle
Due to having a wonderful stress fracture across my ankle bone I get to wear a fantastic aircast boot for 4 weeks…
FNGs: None
PAX: @Finkle, @K I T T Y L I T T R
Warm Up: Good mornings, daisy pickers, Sir Fazio Arm circles (f & b), imperial walkers, hillbillies, followed by Michael Phelps.
The Workout:
Since running is not in my forte right now we were pretty stationary. We started off with some fantastic bear crawls in the parking lot and stopping at each stall we did 10 merkins down five stalls and then 10 merkins on the way back with crab walks. We repeated this with American Hammers.
Next stop was over at the block wall for a round of California Rolls. This was @ K I T T Y L I T T R’s favorite as we got to do 10 irkens followed flipping over to do 10 dips and repeating all the way down the wall. It took a while to complete this with only 2 PAX present.
Last, when I did a round of exercises with my kettle bell while @K I T T Y L I T T R took a lap around the block at Falcon Park.
Mary: LBCs, low slow flutter, dying cochroaches, reverse LBCs.
Announcements: none
T-Claps (Recognition):
Prayer: Prayer for @Finkle’s ankle and annual review at my job this week, @K I T T Y L I T T R is part of a men’s retreat with church this weekend and looking towards spiritual growth.
25 PAX at KUNG POW
/in KungPOW /QIC: SprinklerPAX: Banana Seat, Blue Hen, Bobby Boucher, Bobby Dall, Bondo, Breach, Brony, Deadbolt, Double D, Dumbo, Flanigan, Fram, Hasselhoff, Hump Day, Katniss, Lipton, M4L, MadDog 2020, Mookie, Pablo, Peak Week, POTS, Roger Roger, Sprinkler, Wild Turkey
YHC decided to pull a MM2 workout. This is a MANHOLE MOOKIE Squared!! Worst ASS whipping I have ever had at an F# workout!!!! If you wonder what this is you should come post the next time Mookie has the Q. After all #itsthebestparkinglota0. Just ask M4life!! My plans changed after a text message early that morning due to the amount of PAX posting. 25 PAX showed up despite the fartsack comments were strong.
FNG: David Welcome TomTom Another M4life University Recruit
Warm-Up: Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers and Cotton Pickers.
Workout: YHC had placed numerous papers all over the PVA at the Church. We split up into 2 groups. We had 3 Rounds of 6 stops. After completing Round 1 the PAX had to run backwards until all 6 stations were completed. The second round was karaoke and the third was moseying except between station 1 and 2. Bearcrawls, lunges or crawl bears. They could not be duplicated.
Station
Round 1
20-Seal Claps
Round 2
20-Overhead Claps
Round 3
20-Fazio Arm Circles
Station
Round 1
20-Box Cutters
Round 2
20-Hello Dolly
Round 3
20-Dying Cockroach Station
Station
Round 1
20-Merkins
Round 2
20-Big Boy Sit Ups
Round 3
20-Side Straddle Hops Station
Station
Round 1
20-second plank chill cut
Round 2
20-Low-Slow-Flutter
Round 3
20-Crab Jacks
Station
Round 1
20-Prisioner Squats
Round 2
10 Burpees
Round 3
20-Carolina Dry Docks
Station
Round 1
20-Monkey Humpers
Round 2
20-Shoulder Taps
Round 3
20-Crab Humpers
All were done IC except Merkins and Burpees
Announcements: See Slack and FB
Prayers: Bronys answered prayers for a struggling child that has now turned 1, Pots cousin tumor. Prayers for all COVID families and the struggles it has caused.
Honor to lead!!
New Faces, New Places (for me anyhow)
/in U Turn /QIC: VasolinePAX: Cupid, Dumbo, Emeril, Full House, Maybelline, McNugget, TomTom, Vasoline
FNGs: none (but TomTom JUST recently joined courtesy of M4Life and that was a new face for me)
Warm Up: quick mosey to adjacent parking lot, 10x windmills, 10x daisy pickers, 10x imperial walkers
The Workout: 6mi run, which included running through the creepy tunnel that runs under Hwy 55 (I’ve always wanted to run through this so that was a new place for me)
Mary: no time, workout ran over as it was
Announcements: Food Drive collection by Abe for Holly Springs Food Cupboard
T-Claps (Recognition): TomTom for showing up blind to the AO. He only knew of the time and the meeting place and not much else but he ended up grinding out 6mi with the rest of the PAX
Prayer: safety of everyone running/participating in Run the Quay, safe trip for Maybelline and his daughter as they travel to OBX post-UTurn workout, my co-workers father who was struck by a vehicle last week and is now in a coma
Take it Easy!!! The Rock Will Withdraw Consent.
/in Ground Pounder /QIC: Fanny PackPAX: DOA, Fanny Pack, Farva, Gump
I haven’t been to Ground Pounder in quite awhile with all the BRR training, so YHC decided to jump in there and get some! 4 PAX learned that the rocks will give consent for rock spanks, but only for so long! It just gets too freaky and painful!
FNG’s: none
Warm Up: SSH, Daisy Pickers, Sir Fazio’s, Imperial Walkers, Hillbillies, Squats x15, Shoulder Taps x15 IC.
The Workout: Over to the rocks, selecting a rock that was challenging but could be travelled with. We Cusacked the rocks over to the disc golf stairs and did a reverse pyramid of exercises starting with 13. The exercises at the bottom of the hill/stairs was Merkins, at the top was Ground Pounders. We began with 13 merkins at the bottom, 12 Ground Pounder’s at the top…and so on. Farva had mentioned we hadn’t been to this hill in awhile, so YHC was glad we took the trip!
Next up, we Cusacked the rocks over to the bleachers by the ball fields and spoke of various birth control methods…wait…what?
At the bleachers, we repeated the same 13 ct. descending pyramid with 13 Rut-Rows to begin, with Bleacher Merkins as well.
Staying in that area, we finished 13 Dips, and 30 ct. Rock Spanks IC. We also completed 15 Dirkins and 30 rock Shoulder Press.
We did Curls for the Girls all the way back to the rock deposit point. Finished with a long-version People’s Chair/stretch on the wall time.
Mary: 15 Counts of the following: Heel Taps, LBC, Dying Cockroach, Homer to Marge, American Hammers. Dialed it down with a 10 count Good Mornings.
Announcements: Brute CSAUP Sat. Oct. 16th, Hilltop Needmore. Gump continues to try to navigate the team for vocational scholarship.
T-Claps (Recognition): DOA…often riding over to GP to get the extra work in!
Prayer: Unspoken. YHC took us out!
Hope Ya’ll Enjoyed That!
/in Sheepdog /QIC: Fanny PackPAX: 16-bit, Cyclops, Fanny Pack, Farva, Fireball, Shredder
YHC decided to take the Sheepdog crowd on a metaphoric journey through the mountains and mimic the experiences I had last weekend at BRR!
FNG’s: no
Warm Up: Imperial Walkers x12 IC, Hillbillies x13 IC, Frankensteins x12 IC, Seal Claps x13 IC.
The Workout: Every race starts fast…jitters are there, blood is pumping. Fast Feet with Up/Downs called by YHC for about 3 mins. to get the pulse going.
We moseyed over to the awning/wall area for a 5 ct. per PAX People’s Chair. This was followed by Step-Ups x 30, Squats x35, and Single Leg Bulgarian Squats x15 each leg.
We did a scout run to the back track/playground area.
On a tough run, sometimes you have to get your mind ready to just “settle in” to the suck. Each PAX took a turn in pairs running around the track while all others did Burpees OYO. Once all PAX had gone, we did a rinse and repeat but with LSF’s instead. You against you type of thing…
We then completed an Indian run up to the front to mimic the fast quick leg.
Finally, we finished with a game of perseverance as we embraced the Mountain Goat. The PAX did a long bear crawl, stopping along the way for a reverse countdown of Mountain Climbers/Diamond Merkins, beginning at 7 reps. This lasted about 8 minutes. We did take a time or two recovery, because that is how to run smart on the Mountain Goat!
Mary: 25 Counts of the following: WW2’s, Homer to Marge, LBC’s, and Freddie Mercury. Finished with planks and pigeon.
Announcements: Strongman CSAUP on 10/16…sign up on Slack. Sleep in Heavenly Peace may need a bed build again.
T-Claps (Recognition):
Prayer: Fireball and his knee and friend (Jared) with COVID. Loss of Cyclops employee. Wrangler lost his brother. Peace and hope in those places. YHC took us out. Honor to lead and tell a few tales!
Wally World is closed… Let’s bring the Woody to Cletus!
/in AO Post, Cletus /QIC: UTIPAX: Abe, Florence Flojo, Hardy, Kosher, Poop Eater, Swisher Sweets, UTI, Woody
EC: Kosher and YHC – we got lined up with some of the PAX from Ivan. Good work by Kosher applying the headlock to get me out for EC.
Through all of my tagging and marketing the night before I snagged very few of my intended targets. Thankfully, I secured some reliable PAX that showed up for the beat down – at COT I promised to include them in future campaigns. Apparently, 1 PAX was brought in by my powers of persuasion… WOODY!!! Although, he didn’t seem super excited about it “It’s supposed to be my rest day!”, he mentioned more than once in the gloom.
YHC is rarely around on Fridays and they are typically my rest days as well (among others) but I was in the Springs and saw a call earlier in the week from Abe about Qs for Cletus. LET’S GO!!! Abe’s pre-blast before I secured the Q-spot promised no leg work. I BRR’d last weekend so why not take it easy on the legs and keep that pre-blast somewhat honest. On arrival from Flojo and Hardy, they seemed keen on having me keep that promise. Good thing, the plan was already settles… Hope they like burpees!!!
FNGs: Nope
Warm Up: Good Mornings, Fozio Arm Circles, Windmills, Imperial Walkers, Hillbillies
Mozy over to the bars along the path by the baseball fields and hung a right through the wooden fence between 2 of the fields.
The Workout:
11s
Mary: Supermans, LBCs, Ys, WWIIs, Ts, WWIs, BoxCutters, Have a Nice Day!
Announcements:
Prayer: Silent – Swisher Sweets took us out