Crazy Indian and the Medicine Ball

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https://www.youtube.com/watch?v=3VgufM9iLbI

EC: Aquaman, Bulls Eye, Cowboy, Cupid, Full House, Slide Rule.

Some PAX were still rolling in at 5:30. Thought they were all FIA, but then BAM! Crab Legs!

FNGs: Welcome STP–The Racer’s Edge. Disclaimer given.
Warm Up: Mosey to upper parking lot. Fancy feet step up on parking curbs, two steps per curb. All the way down, then all the way back up. Circle up for SSH 25x, GM 10x, the Sprinkler (arms pointed out front, in cadence left 1, front 2, right 3, back to front 4 = 1 rep). Loosens up torso. 10 Merkins, followed by Downward Dog.

The Workout: Was looking forward to applying this format. Indian 1: Kicked off the Indian-run-themed-workout using a 10 lb. medicine ball I picked at a yard sale. This exercise was requested a while back by Deadbolt–I think he called it Pass the Pill. Indian run formation, pass the ball to person behind you, then the six ran the ball to the front. Rinse and repeat. PAX passed the ball at first, but then we advanced to a blind overhead toss. The drop rule was in effect. Drop = five burpees. Was a little slow at first, but then Bulls Eye spiced things up with a drop or two. Probably caused by those gloves he was wearing! Or maybe the bad tosses? Either way, Cupid has dibs on borrowing the medicine ball for his next workout. Medicine ball ultimate?

The Good Morning Burpee was in full effect. Say Good Morning to a walker/runner, if they return the Good Morning, then we do five burpees. We got stiffed on several good mornings–or maybe just could not hear them. Finally, we got a solid Good Morning from Crab Legs as we converged on the greenway. Five burpees, finally!

Indian 2: Rail Road Indian Run. PAX planked up about two feet apart. The six jumped over each PAX, moving to the front of the line. Keep those hips down Slide Rule! Continue til all PAX have jumped.

Indian 3: And this was the toughest one. PAX does low slow flutter while the six does 10 WWIIs. Upon completing the WWIIs, the six runs to the front. I had planned to keep doing low slow flutter continuously, but that proved too much. Thus, we “rested” while each six ran to the front. This was a long round, even with only 12. There were more than single tears on this one!

Field of Dreams/Diamonds Are Forever. More Indian run to baseball dugouts, but sprint from greenway to scoring tower. Meet up at home plate, count off 1, 2, 3, 4. Ones go to first base line for Merkins, twos to second for squats, threes to third for LBCs, fours = the clock at 15 burpees. Complete the burpees and head to first, each group advance until each group did the burpees.

Only 10 minutes left and still want to do feature exercise: the Crazy Indian. Mosey around pond to amphitheater. Assume BTW position. First PAX drops to feet, runs around the wall, cues the next PAX, just like an Indian run, til all PAX have run. Lots of shaking arms–perfectly normal. Done!

Mary: No time, joined kettle bell COT
Announcements: Crab Legs shared his goals during his leave from work: spend time with family and have an impact on ALS. He announced that he will be achieving both soon, as he visits every major ballpark across the country. He’ll visit with and interview folks whose lives have been affected by ALS. He plans to share his journey and those stories via every social media outlet available. Plus, he’ll be looking for mainstream media coverage as well.
T-Claps (Recognition): Nice work by those posting EC this morning!
Prayer: Safe travels and high impact for Crab Legs and his family on their cross-country summer adventure.

5 Year Anniversary Special

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As always, it is an honor to get out and lead the group.  Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool.  It was one of the best decisions I made to say, sure let’s do it.

To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus.  It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)

The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…

Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus.   Be sure to check these off the list:

  1. Pick a Big Goal and get after it, don’t quit, fall down, and keep trying until the goal is accomplished. It can be fitness, health, marriage, work, etc. You can accomplish more then you thought is possible with this group of brothers behind you.  Mine was to complete a marathon under 4 hours.  It  took me five marathons to make it happen, but each year I got faster and the goal was accomplished.

2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom.  Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.

3. Find someone that you can get behind and support.  Maybe it is helping them reach a goal or supporting challenges they are facing.  You will find that you get so much more by helping someone reach their goal then achieving your own.  Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.

4. Step up and Lead.  If you haven’t led a site Q – Do it.  Move on to leading a 2nd F or 3rd F.  There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.

5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year).  The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs

Now on to the workout….

Warm Up:

Quick mosey over to the grass parking lot for warm ups.

Good Mornings X 10

Jacked UP!

SSH X 50 IC

Seal Jacks X 40 IC

Smurf Jacks X 30 IC

Plank Jacks X 20 IC

Chilly Jacks X 10 IC

The Workout:

Play Ball (two rounds)

PeakWeek brought me out to Cletus for my first F3 workout.  I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.

Here is how it went down…

Partner up.  Each partner went in opposite directions from home plate jogging the infield baselines.  When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins.  After the merkins sprints to centerfield  meeting up with your partner for 10 brokeback merkins each and continue back to home plate.  Everyone completed two rounds and held people’s chair until all were finished.

Next up….

Wall of Pain- concession stand

Australian Mountain Climbers X 20 IC

Recover with 10 squats holding wall IC

Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC

Recover with 10 squats holding wall IC

Balls to the wall X 20 IC

Recover with 10 squats holding wall

Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.

Finally the PeakWeek special…

One round of suicides on each line followed by partner frog jumps.  Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.

To drive home the pain of the Frog Jumps we did two rounds.

People’s chair until everyone is finished.

Mary:

  1. 5ive inch leg hold X 5 IC
  2. 15 Inch leg hold X 5 IC
  3. Americana Hammer X 15 IC
  4. Freddie Mercury X 15 IC
  5. Boat Canoe X 15 IC

Announcements:

Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker.   Yogurt will help you get faster – Give it a try!!

I shared 5 F3 Southwake recommendations above.

T-Claps (Recognition):

I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group.  Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner.  Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!

Prayer:

CrabLegs and all those who have and are serving!

2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!

What Kind of Bullshit Exercise is This?

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In an effort to make use of the Q Sheet, YHC is signing up to randomly Q through SW.  Today was a trip back to the hallowed grounds of Cletus, now with new and improved 5:30 AM start time.

EC was supposed to be a joint adventure at Deadbolt’s suggestion, but he (a) “Forgot” and (b) Chickened out of a Cletus beatdown given the threat of pull ups.  Something something rise to the challenge something set the bar higher something something.  So, a few of us (Cowboy, Cupid, UTI, Bernie, and YHC) hit up 2 miles of the chilly May morning before a proper boot camp.

FNGs: The CMD (Coal Miner’s Daughter, from WV)
Warm Up: Run the lines on the court, SSH, Fazio Arm Circles, Imperial Squat Walkers
The Workout:

Part 1, on the Courts:

5x Devil Burpees (Slap the floor; miss the jump shot; flop on defense; flip to pushup before overhead clap….1 rep)

Start with 1 legged Wheelbarrows (these are stupid hard, btw), go forward, sideways, then backwards.

Repeat with 1 legged Bear Crawl

Part 2, on the Playground:

Groups of 4 rotating exercise:

  • 5x Pullups
  • 5x Devil Burpees
  • 1 Legged Crawl Bear width of grounds
  • 10x WWII

Repeat 4x.  At some point Puddles provided the quote of the day (and title of this backblast)

Finish with extra round of pull ups before

Round 3, on the Hill:

Sprints while we waited for the 6.

This one is a bit of a blur.  We started with merkin bear crawls up the hill.  Every time your right foot came off the ground, a merkin was required.

Run back down, recover on the WWII.

Run backwards up the hill, Derkins off the fence.  Down the hill, recover on the WWII.  I think we did this 3-4 times.  Ending with some more Devil Burpees before one last trip backwards up the hill. There were hints of a Merlot on the last trip…

Mary: A few mary exercises.  Ended with Russian Ukrainian American Freedom Twists.
Announcements: Service opportunity at Food Cupboard tomorrow.
T-Claps (Recognition): Great to meet Plex for the first time this AM.  He just started F3, but was killing it.  I do not look forward to his first Q.
Prayer: So many ailing parents.  We’re getting older guys, cherish the time you have with your parents now, you don’t know how long it’s going to last.

Better, Stronger, Faster – $6 Million or TOAST?

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One year F3 anniversary Q apparently had an impact: “I think you toasted us all,” was the compliment coming from Banana Seat.

But, it wasn’t me really, it was all the workouts that I’ve done over the past year. Today, I simply incorporated memorable parts of those beatdowns.

EC: Intervals for Slide Rule, Warbucks, YHC
Warm Up: Mosey to amphitheater, SSH x 55 (shout out to The Natural, who Q’d the entire week of his 55th birthday); yoga moves (shout out to Slide Rule, who Q’d yoga last summer); Bat Wings (shout out to Banana Seat, who always brings excellent material).
The Workout: 15-20x Dips on the ledge, followed by 15-20x Australian Mountain Climbers (shout out to Blue Hen, who brought AMCs to my first Nut Cracker workout–in the rain). Rinse and repeat 3x dips and Australians today.

Mosey to greenway. Guantanimo until each PAX had moved to the front 3x.

Mosey to parking lot: Partnered up. Wheelbarrow to top of parking lot. Add a burpee every time you switch drivers (shout out to Moby, who brought this to Nut Cracker one day). Next, Merkin shuffle (shout out to 187, who seems to like this one). This is where some real “toasting” occurred.

Lots of “recover on the run,” which is my favorite from CHiPs and Emeril Q’ing Paradise City.

Mosey to dirt parking lot. Time for some Jack Webbs to 21. Shout out to Nemo for burning up Disney with this one hot Thursday.

Mary: Slide rule led LBCs while I got ma phone. Next, I led low slow flutter, Hello Dollys, pickle pounders, and Banana Seat led Australian Snow Angels.
Announcements: 2.0 workout Saturday Womble 9 am, check Slack, FB
T-Claps (Recognition): All those great workouts and Qs over the past year.
Prayer: Nemo’s mom’s friend, who fight with cancer is about to end, Breach doctor visit today, Banana Seat’s father in law.

Don’t Drop your Rock

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Warm Up: Quick Lap around the field.  Indian style of course.  SSHx15, SumoSQx15, HR Merkx15, MClimbx15, Cpickx15, MNClubx15, PSqtx15, BDogx15.  Mosey to rock pile.
The Workout: Choose medium to large rock that you will have with you the whole time.  Weight exercise on one end of the lot and then mosey to other side of lot and back for a new exercise.  The weight exercise and the mode of getting to the other end of lot will change.

Deadlift to shoulder press with rock x 20, run to end and run back.

Squat x 20, run to end and back.

Wonderbra x 20, lunge walk to end run back.

Wide leg squat x 20, run to end lunge walk back.

Curls for the girls x 20, run to end and back.

Triceps x 20, run to end and then bear crawl back while pushing the rock.

Bent over rows x 20, run to end, lunge walk back

Goblet Squats x 20, run to end and run back.

We still had time for more and so drop the rocks and head to pavilion for 3 sets of Urkins, Dips and Durkins.

3 sets of 10 each.  Mosey back to tennis court

 

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Mary: LBC’s x 10, Box Cut x 10, Fred Mer x 10, PPound x 10, Plank 10 count, WW2 x 10, D Merk x 10, B Dogs x 10
Announcements: Monday workout at RTP lead by Breach, 2.0 workout lead by Brony(soon).  Breathtaker was auctioned off.
T-Claps (Recognition):
Prayer: Moby’s dad out of hospital today(we hope), Crablegs.

Things Got Dicey..Cletus backblast

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A Pax of 7 for a random roll of the dice Cletus workout on a Friday morning

Slide Rule, Patch, Da Business, Abe, Dirty Pipes and Snap

Breach on the Q

Warm Up: 22 Counts of SSH, Good Mornings, Imperial Walkers and squats

The Workout: Indian run across the street from Womble, stop by the stairs to roll the dice. 3 random exercises pop up and pax perform those exercise. There were 3 dice in play so there was no telling what would pop up. Indian run to the front of the hunting center for another roll of the dice. Followed by some up and back tracing of the parking lot lines. Another Indian run to the front parking for a rinse and repeat of dice rolling action.

Pax mosey down to the lower parking lots another roll of the dice and then a jailbreak to the end of the lot, regroup and jailbreak back. Mosy over to the theatre for some 22 counts of step ups followed by peoples chair and balls to the wall. Repeat with box jumps, peoples chair, and Australian mountain climbers.

Indian run to the pavilion for one last roll of the dice undercover and then a final Indian run back to the tennis court.

Mary: Circle up for prisoner squats, plank holds and SSH

Announcements: First responder training on Thurs 4/25 at the HS fire dept, details on slack/FB. Travis Manion Workout of the day up in Durham on Monday 4/29 details on socials

22 Vets kill themselves in this country every day. Let’s not forget that our way of life is not free and there can be a very high cost for us to live the way we do. Please continue to wear red on Fridays to remember our troops that are deployed.

 Breath Taker auctioned off to Breach 

Prayer: Crab legs, Sheddar remember about the point of Easter, that we are all forgiven and that we need to be light in times of darkness

Stairs & Hill work

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Warm Up:Quick lap around the field and to the courts for SSHx10, ISWx10, HBx10, Bulldogs(new)x10, CPx10, LBCx10, Merkx10
The Workout:Mosey to the Hunt Center around back where the stairs and hill are.  Each trip up the stairs included 5 Merkins at each landing then another 10 Merkins at the top.  Around and back to the bottom for a new set.  1st set was a one legged pull up.  2nd set was a Box Jump 2 steps.  3rd set was a bear crawl.  Once we were good and tired, over to the hill we went for a lovely set of 11’s.

For the 11’s we did Merkins at the bottom and Monkey Humpers at the top.  Slide Rule suggested a backward run up the hill the final time.  We had some takers on that challenge but, not many.  We finished up with another set up Box Jumps up the stairs(minus the Merkins) and mosey to court for Mary
Mary: WW2x10, BxCutx10, FredMx10, WideMerkx10, PPoundx10
Announcements: Yogurt brought out an FNG and we welcomed “Abe” to our F3 group.  Banana Seat reminded us of Testicular Cancer and that this was his charity for Breath Taker.  He suggested we check ourselves once a month. He advised that Skid Mark does his checking for him.  :-).  I believe that Yogurt won the bid on Breath Taker for next week.
T-Claps (Recognition):
Prayer: Moby’s father, Banana Seats test results, Crablegs and many unspoken.

Merry Go Round at Cletus

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Warm Up: 21 PAX got the blood flowing as they moseyed over to back parking lot just to the side of the baseball fields. Pax circled up for some Sir Fozio arm cirlces 10 count cadence (forward and backwards), Good Mornings,  Imperial Walker’s, and last with Hillbillies (which I messed up on)

The Workout:  PAX gathered around a large circle with various exercise stations.  PAX performed as many repetitions as possible in 90 seconds of each exercise  and recorded the results in front of the station with a piece of caulk.  The goal was to do the most repetitions and record your results for others to beat.   After the 90 seconds,  PAX  ran around counterclockwise and went to the next station for a different exercise.  Exercises included Star Jumps, Flutter Kicks, Jump Rope (Yoda killed it and looked like Rocky), Merkin’s, Burpees, Kettle Bell swings, Weighted  Squats, Weighted Overhead Squats, Curls for the Girls, Prisoner Squats, World War II’s, and a few I probably forgot to mention. Pax moseyed back to the courts.

Mary: Due to time running out, I  got the guys ready for tonight with 30 in cadence Pickle Pounders.
Announcements: First Saturday 2.0 at Womble 9:00am. Burgerfeet recruiting help for hurricane victims rebuild, Breath taker auction.  Honor to lead!
T-Claps (Recognition): EC Yogurt and Banana Seat. Banana Seat outbid Yogurt for breath taker!
Prayer: Moby’s father, Shredder, Crab legs with possible drug trial.

Get the Big Rock!

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Warm Up:Quick lap around the ball fields and then to the large parking lot for some SSHx20, IMWalkx10, HillBx10, Windmillx10, CottonPkx10, Merkinsx10, SumoSqx10, WW2x10.
The Workout: Parnter up.  Worked perfectly with 8 in attendance.  Asked to select a BIG ROCK for the workout.  A 6 exercise Dora(I think that is what’s its called).  Partner 1 did the exercise while Partner 2 ran the length of the parking lot and back.  Each exercise was done to 100 reps.  Each Partner picked up the count where the other left off when returning from the run.  We did 100 reps each of WonderBras, Squats, Tricep extenstions, St Leg deadlifts, Curls for the girls, Bent over rows.  A quick time check said we didn’t have much time for what i had planned but we scurried(not mosey) to the steps below the Center where size does matter with your partner and each partner carried the other on their backs up the long steps, one step at a time.  Meeting at the top for a set of 10 Merkins and then around back down the path to the bottom for Partner 2 to carry Partner 1 up the steps.  No time for extra Merkins as we mosey back to tennis courts for Mary.

Mary: LBC’sx10, FreddyMx10, BoxCutx10, HandreleaseMerkx10, AmerHamx10, Homer2Marx10, finish with everyone’s favorite PicklePoundx10.
Announcements: North/South Convergence.  All schedule workouts for the weekend are still on. GroundPound, UTurn, etc….
Prayer: Yogurts father in law had heart surgery, others unspoken.  Men, even though it was only my second Q, it was an honor to lead.

Hungry Like the Wolf(pack)

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ExecSum: Survive and Advance. You it on got VHS? Learning to count. Wait til we get to 30. Apply Q School. Dream big.

Warm Up: Horizontal curls (triceps parallel to ground, hands up, curl arms) 15x

Windshield wipers (triceps parallel to ground, hands down, swing arms). Slide Rule grumbled about the difficulty or something, to which I responded, “Wait ‘til we get to 30,” so of course we did 30x.

Werewolf in honor of NC State Wolfpack, 1983 NCAA championship run. Completed today with near-full moon overhead. Werewolf = Downward dog to high plank to upward dog, keeping shoulder blades close together. Then reverse the path, 5x.

Reverse pushups straight from Holly Springs School of Dance, where teens hammer these out no problem. Start in crab position, arms press up/down like a dip. Start with both feet down 5x, then extend one leg 5x, then extend leg to 45 degrees 5x.

Mountain climbers 15x, Failure to launch 7x

Circle burp to “Hungry Like the Wolf,” again a shout out to 1983 NC State Wolfpack. While doing SSHs, each PAX shouts out their college team, which triggers a burpee by the group. Finished the last PAX at 3:30 minutes—Perfect timing!

The Workout: Mosey to amphitheater, where the stage forms a perfect ledge for dips. I called for 11s with dips and derkins. But I quickly modified since keeping count during 11s is a weakness. Modified to 11, 10, 9, etc. on each end, which incited the PAX. Yes, incited, not excited.

More 11s. This time with jump-ups onto the ledge and star jumps. Fresh off of Q school the night before, the Q remembered two items: “time in tension” and ending the workout ON TIME. So, I applied both. PAX really “enjoyed” the SLOW cadence count, especially when we were down to three or so.

Moseyed back to tennis courts for Mary.

Mary: Superman, followed by Australian Snow Angels. Long count. Followed by low slow flutter, again slowly with good form. Pickle pounders. And finally, held Superman until 6:30 am sharp.

Announcements: Check Slack/FB. Work day at Crableg’s house Saturday.

Prayers: Crablegs, Shredder, others. Thankful we’re able to come out here everyday.

Q Message from Survive and Advance: You don’t have to be an NC State fan to enjoy. As we do every March, I enjoyed the program with my family last night. Very engaging and funny and passionate about dreaming big. At first meeting with his players, Coach V announced that he was going to win the national championship. He designated one practice every year to cutting down the nets to celebrate winning a championship. Now that’s vision and dreaming big! His vision became a reality.

I offered my DVD. The Business was disappointed it didn’t come in VHS. Breach took home my copy, hopefully, he has a DVD player. And hopefully, he’ll watch it, be inspired, and share with others.