Too Foggy… I Need Some Light Up in Here!

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Post-Thanksgiving workout brought to you by YHC. Pre-Blast offered almost no miles during the workout. During EC, YHC toured downtown with a few PAX sightings near the Underworld and had a good idea of where we would go during the workout today. However, as YHC was in a hurry back to Womble cutting my planned route short to take care of serious emergency business in the restroom, the fog started thickening. A change of plans was pending…

FNG’s: not today
Warm Up: SSH x 50, Good Mornings x12, Moroccan Night Clubs x13, Frankenstein’s x14,  Daisy Pickers x 15. We also included 5 burpees for late Pax.
The Workout: Moseyed to the tennis courts for what would become some Jack Webb 11’s. Pax completed ascending ladder of 1:3 ratio Jack Webb’s and ran to other end of the court for ascending ladder of squat jumps. With 11 completed at both ends, Pax were instructed to grab some fence for some fence squats.  We did 50. The original plan changed here as we opted not to mosey into the darkness but rather spend some time under the light of the picnic shelter.  All Pax assumed People’s Chair on the Wall while each took a turn doing a picnic table typewriter crawl to the end to start doing AMRAP LSF’s. Then the next Pax would go. Once all Pax were done, we brought it back to the wall in the same fashion one by one. The next series of this was similar except that all Pax would leave and return to the wall after doing an ascending ladder of merkins up to 5 and back down again on each table. All other Pax held People’s Chair. Next, we did a 15 ct. each pax BTTW.

Moving over to the tables again we did 3 rounds of 10 Bulgarian single leg squats each leg and 30 dips. For our final move we held high plank while doing 20 IC Mule Kicks to get the glutes firing some more. We took a recovery. We then repeated but brought our count down to 10 IC.
Mary: To the tennis court for 30 IC LBC, 15 Box Cutters, 30 Homer2Marge, and 15 Pickle Pounders.
Announcements: CSAUPS coming up. Check Slack. Christmas gathering 2ndF on Dec. 17th.
T-Claps (Recognition): Abe has been stepping up to Q various sites frequently. Good work brother!
Prayer: FloJoe and family hitting the road in the 5Th Wheel in January to do contract work/travel. Those hurting during COVID and quarantining etc. My M having surgery Dec. 21st.

More Pearl Shenanigans

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String of PearlsI really need to make sure to write these day of!
FNGs: none
Warm Up: SSH / Windmills / Good Mornings
The Workout: YHC has been digging the string-of-pearls concept in several of his recent Qs at Womble. Keeps the heart rate up and keeps things interesting. So we went for a jog. Stops were preplanned along the way, but YHC lost track right off the bat. It went something like this (15 count for all): narrow squat, Merkin, tempo squat, WWIIs, Diamond Urkins, bear crawl up the hill on the greenway, hand release Merkins, jumping lunge squat, negative pullups
Stopped by the picnic shelter on the way back for 40 count people’s chair / 40 count balls to the wall, urkins/durkins/dips. Mosied up to the concession area for a repeat of people’s chair/balls to the wall and urkins/durkins/dips. Then tennis courts for Mary.
Mary: Yes.
T-Claps (Recognition): Doc for putting in a solid effort.

Australian, cause it’s upside-down

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FNGs: Enron (friend of Kosher’s)
Warm Up: 5 burpees OYO for a late arrival. Side Straddle Hop x15, windmills (aka Don Quixotes) x10, Hillbillies x10, Imperial Walkers x10, Fozio Arm Circles, 10 forward / 10 back, seal claps x10, overhead claps x10
The Workout: PAX mosied over to the far parking lot.
Thang 1: Diamonds: different exercises at the four corners of the parking lot. Increase by 5 each round.
Shoulder taps x5, squats x5, Merkins x5, WWIIs x5
Next round was a 10 count, then 15, 20 and finally 25.
Mosied over to the amphitheater.
Thang 2: People’s chair with each PAX doing a 5 count down the line for 40 in all. Switch to balls to the wall, with the same count. Two rounds of this and then we mosied over to the rock pile, taking a short cut behind the playground.
Thang 3: rock work. PAX were told to grab a “medium” rock. Exercises were Curls for the Girls x10, triceps x10 and Wunderbras x10. Dropped our rocks and rotated a random number to the left, repeat. We did this for four rounds before we mosied back to the tennis courts for Mary.
Mary: American Hammers x10, LBCs x10, Box Cutters x10, Freddie Mercuries x10, Homer to Marge x10, Pickle Pounders x10, Australian Snow (Sweat) Angels x10
Announcements: Half Marathon on Saturday, Breach’s TedTalk is 11/17.
T-Claps (Recognition): Kosher for bringing out his friend and Enron for making the trek from North Raleigh.
Prayer: Lots of PAX have family members that need healing right now.

What’s your favorite exercise?

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It’s always interesting to think back about when you first met people that you’ve known for a while. For Skidmark and YHC it was running near (or sometimes with) each other at Run Club from Tapline back in the day. Back then we would run 5 miles at 8:30/mile and then sit around at the bar and laugh about how “fast” we were. Little did we know at the time that we would end up both joining F3 (YHC via South Wake, Skidmark through CarPex), becoming involved, and slowly becoming better and better friends. Over the years we’ve consistently pushed, encouraged, and supported one another.

 

Once Skidmark said he wasn’t necessarily going to Q for his big day I decided I would pick up the Q in honor of him. I planned to do many of his favorites including the dreaded “what’s your favorite exercise” question per the backblast title. Prior to Friday Skid made it clear that he wouldn’t be at Cletus, but would be out for a morning run instead. As another participant in the “Bad Ideas Challenge” of Holly Springs Run Club I had a pretty good idea what he was up to, but we wouldn’t know the specifics until we saw the 6+ hour 40 mile activity on Strava mid-day Friday.

 

YHC pulled into the parking lot to find Abe already there. Vehicle evidence could be seen in the far lot showing that Skidmark, Lipstick, and 187 were out for the beginning of Skid’s mosey already. Within the next few minutes they made their way over and were joined by Oboe and Doc along with a surprise appearance from some of the Fritter Foundation in Emeril, Dumbo, and Dawgpound. There was some salt quickly expressed about Skidmark not being present for the birthday Q – c’est la vie, it was already too late to switch to Crazy Ivan!

 

Each pax was asked for their favorite exercise – Abe chose bear crawls (much to YHC’s glee), Oboe chose Low Slow Flutter, while the entirety of the Fritter Foundation seems infatuated with Have A Nice Days.

FNGs: None

Warm Up:

After a mosey over to the far parking lot we circled up for 40x SSH. At this point Katniss and Dumbo moseyed in – something about running, sleeping, I’m not sure. But they were late and there were burpees to be had for it. So we did 5x burpees and then completed warmup:

 

Daisy Pickers x10

Sir Fazio x10 forward & backward

Good Morning x10

The Workout:

One of Skidmark’s many favorites – the merkin clock. We made it through 1 through 10 before calling it for now.

 

For our first act we honored Abe’s favorite exercise – we Bear Crawled nearly the length of the parking lot. Conveniently stopping at Skidmark’s truck.

 

We then moseyed to the amphitheater for 40 counts of balls to the wall and people’s chair – 3 times through each.

 

Mosey towards the far parking lot and passed it to the white fence for one of YHC’s favorites – typerwriters. We did 10 reps on each wrung and slid down and back – repeated 5 times total.

 

Mosey back to the parking lot near Skid’s truck for Oboe’s favorite – 40x low slow flutter. We added 40x squats to allow the timing to work – at this point Skidmark came around ~6 miles into his mosey. We ran with him over to the concession stand. At this point we rewarded the Fritter boys who liked Have a Nice Day along with what Skidmark told us was one of his favorites – Catch me If You Can Indian Runs. We did one lap of the soccer fields with the pax in three groups with 1 quick Have a Nice Day (aka a Turkish Getup) for the pax in the back. Can’t speak for the other pax but 187 and YHC had a lot of fun making Lipstick work to catch us 🙂

Mary:

We then circled up on the tennis court for mary. Pax were asked for the mission of F3 South Wake – we planked for a few minutes and we were done.

Announcements:

2nd F is alive and well at Panera. Holly Springs Half run on November 14th.
T-Claps (Recognition):

Skidmark for 40!
Prayer:

187 and his M. Noah’s Ark and his family.

Stacks on Stacks

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Q decided to go for a short warm-up jog around the soccer fields while waiting for people to show up. Saw a truck pull in while I was on the far side, baaarely made it back on time. Katniss was patiently waiting at the concession stand. A quick exchange of pleasantries and we were off.
FNGs: none
Warm Up: SSH x 15, Good Mornings x10, Windmills x10, Imperial Walkers x10
pancakesThe Workout: The plan was to start with an exercise at the first corner, mosey to the next corner and add an exercise, rinse/repeat, then take an exercise off on the next go ’round. It went like this:
– Corner 1: 10 Murkins
– Corner 2: 10 Murkins, 15 mountain climbers
– Corner 3: 10 Murkins, 15 mountain climbers, 20 reverse lunges
– Corner 1: 15 mountain climbers, 20 reverse lunges, 25 sumo squats
– Corner 2: 20 reverse lunges, 25 sumo squats
– Corner 3: 25 sumo squats
Since we ran out of exercises by the fourth corner, we ducked into the picnic area for the following:
– Balls to the Wall x40 count
– People’s Chair x40 count
– Urkins/Durkins/Dips x10 x2
We ran through all of Q’s preplanned exercises pretty quickly, so we mosied over to the rock pile. Can’t remember the exact count, but high reps of the following:
– Curls for the Girls
– Triceps
– Ruh Rohs
– Squats (with rock)
– Overhead press
Returned rock and mosied back for Mary.
Mary: Murkins x10, American Hammer x10, Hello Dollys x10, LBCs x15, Rosalita (a new one for me) x10
Finished with some yoga (runner’s pose, pigeon pose).
Announcements: pretty quiet in South Wake recently
T-Claps (Recognition): Katniss for accountability.
Prayer: A lot of people are going through stuff right now. Prayers for peace and healing.

Womble 400s

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5 for some 400s and upper body work at Cletus Friday 10/2/2020.

FNGs: None

Warm Up: Mosey to rock pile for rock, then over to the concession stand at the baseball fields.

5 burpess (OYO), SSHs, merkins, windmills, daisy pickers, fazio arm circles forward > backwards > seal claps > arm circles forward > backward

The Workout:

Partner up.

Round 1: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 Curls for the Girls until partner returns. Swap.

Round 2: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 tri ceps until partner returns. Swap.

Round 3: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 overhead press until partner returns. Swap.

Round 4: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 chest press until partner returns. Swap.

Mary: No time.
Announcements:
T-Claps (Recognition):
Prayer:

Reps by Jack LaLanne

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FNGs: none
Warm-Up: SSH x 15, Hillbillies x 10, Imperial Walkers x 10, Good Mornings x 10
Jack LaLanneThe Workout: Part of legendary fitness guru Jack LaLanne’s exercise routine was to use lighter weights but work until muscle fatigue. Science has since shown this to be a potentially more effective way to build muscle. Today’s workout goal was to get a taste of that methodology.
After the warm-up, we started a jog towards the baseball fields. We would make our way around, stopping every once in a while to do some exercises.
– Shoulder taps, in cadence (forgot the final number)
– Negative pull-ups x10
– Prisoner Squat, in cadence x50
– Murkins x10 followed by Durkins x10
– Balls-t0-the-wall 10 count x3
– Side lunges, in cadence x15
Made a stop at the rock pile for some high rep rock work:
– Curls for the girls, in cadence x50
– Triceps, in cadence x50
– Ground Pounders, in cadence x50
– Chest Press, in cadence x50
– Ruh Rohs, in cadence x50
Mosied over to the picnic tables for some Urkins, Durkins and Dips, x10 each. Then People’s Chair, 10 count x3.
Continued mosey, picking up another round of Prisoner Squats, Murkins, Prisoner Squats, Murkins while jogging down the length of the soccer field and back (YHC was trying to run out the clock). Back up to the concession stand for some more side lunges and then back home for Mary.
Mary: Two rounds of popcorn Mary.
Announcements: mulching (as of 9/19, complete!)
T-Claps (Recognition): Forceps and Oboe for showing up on a dreary, wet morning.
Prayer: Forceps for closure
Moleskin: As I mentioned before, I got the inspiration for this morning’s workout from Jack LaLanne. At age 70, he towed 70 rowboats for one mile! Really an inspiration for everyone. If you take care of yourself, exercise and eat right, you can maintain an active life into your later years. Here’s a quote from him:

“I know so many people in their 80s who have Alzheimer’s or are in a wheelchair or whatever. And I say to myself ‘I don’t want to live like that. I don’t want to be a burden on my family. I need to live life. And I’d hate dying; it would ruin my image.'”

Good Ol’ String of Pearls

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FNGs: none
Warm Up: SSH x 15, Hillbillies & Imperial Walkers x 10 each, Good Mornings x 10
String of PearlsThe Workout: The concept of a string of pearls may or may not be unique to the F3 Nation. The concept is simple enough though; you run a little, do an exercise, rinse and repeat. We finished up with the warm up and took off. YHC was kind of making it up as we went, so I’m probably forgetting some of what was done. But some exercises that made an appearance were the good ol’ Murcan, negative pull ups, squats, WWIIs, air presses, balls-to-the-wall, Urkins/Durkins/Dips. A good pace was kept along the way. Came back to the tennis court for Mary.
Mary: Popcorn Mary. To be honest, I don’t remember all of what was done. But we had enough time for the rounds before calling out quits.
Announcements: Mulch sign up!
T-Claps (Recognition): Flojoe for the nursing work he’s doing.
Prayer: Flojoe’s family while he’s away, families navigating school with their kids, families with members dealing with Covid, Crab Legs as he continues his journey.

Cletus August 7th BTTW forever count!!!

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FNGs: Nope
Warm Up: 10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 15X Seal Claps, 15X Imperial Walkers, 15X Hillbillies, 15X SSH
The Workout: These guys came to play and added difficulty through out the workout.  This Q needs to up his game!

Mosey to side of Rec Center

Thing 1:

10 Count BTTW by all Pax except Vasoline which was somewhere around 3-5 minutes of discussion before counting, 20X Derkins on fence first rung, 20X Derkins on second fence rung

10 Count BTTW by all Pax, 20X Erkins fence first rung, 20X Erkins on second fence rung

Thing 2

Rock work – 3 sets – 20X of everything in cadence – Overhead press, Ruck Rows, Curls for the girls, Tricep Press (added by AquaMan), Sumo Squats

Quick arrow sign creation to confuse Aquaman who pulled a lipstick on us.  Then a fast 3 man Indian run around the baseball fields and back to check on Mary

Mary:  20 Pickle Pounders, Omnit Abs – 30 sec. Rocky Balboa’s, spoon hold, Russian Hammers repeat, Have a nice day!
Announcements: check Slack
T-Claps (Recognition):  Vasoline for his slow BTTW count, Aquaman for adding in exercises, Oboe for getting a bigger rock in the middle of rock work!
Prayer: Unspoken and Spoken

One

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FNGs: Nope
Warm Up: SSH, Hillbillies, imperial walkers, sir fazio’s, good mornings
The Workout:

 

Ran Clockwise around the track till I got to the amphitheater.

Alternated between BTTW/Box jumps and various core exercises (half pikes, pickle pounders, LBCs, mountain climbers, Freddie Mercuries, Windshield wipers, box cutters, LSFs). Took a lap after every couple sets
Mary: 2 extra laps around the track to get me to 6:30
Announcements: Mulch probably
T-Claps (Recognition): Me for making the most of it.
Prayer: Everyone