Come to Southwake and get in a elementary school gym class workout

/in , /QIC:
PAX: , , , ,

YHC overslept slightly and knew he was going to miss the EC crowd. After quickly getting ready and out the door, I pull up to the stoplight and see Warbucks headed to play games at Tiger Blood which as we all know is the second best workout in Southwake on a Thursday. I didn’t bother rolling down my window to try and convince him to follow me to Disney as I knew he had an obligation to shoot hoops with those PAX that didn’t want to exercise this morning.  As I pull into the lot at 0507, I see the EC crowd of 1, Pablo, running alone. I didn’t bother to grab my tracer as I wanted to catch him. After a brisk half-mile sprint and a couple of cat-calls I got Pablo to turn around.   We took some short cuts on the run so we could do some scouting at Disney.  There’s been some trail work completed and we wanted to confirm the Abyss was accessible.   Once confirmed we jogged back to the parking lot to get some light stretching in because Pablo is old and has bad hips.   David Key, I mean Deadbolt, pulled in.  Sometimes when PAX don’t show up for a while I forget their F3 names.   CHIPS and Dumbo rolled in and we were ready to go.

FNGs: None, probably wanted an easy workout and went to Tiger Blood

Warm Up: Took to the soccer fields.   SSH x25, Cotton Pickers (yeah we called em this), Good Mornings, Hillbillies, Imperial Walkers

The Workout: Workout started on the soccer fields with Anthony Bourdains, aka Suicides.  BTW Pablo is a terrible person for naming these. 3 rounds of suicides included a 10 count exercise (LBCs, Merkins,  & some other exercise I don’t recall)

Indian run to the abyss.   First 3 to the Abyss partnered up.  Last 2 partnered up.  Ended up being Pablo, Chips, Dumbo and David Key/Emeril.
Partner 1 run to bottom and back up.
While Partner 1 runs, Partner 2 or 3 work through x50 hand release merkins, x100 WWII and x150 Jump Squats.
Rotate until complete.

Indian run back to the soccer fields.
Anthony Bourdains x2 rounds with Peoples Chair (each PAX x10 count) and Balls to the Wall (each Pax x5 cadence count)
Bear Crawl to suicide spot 1, Lunge to spot 2, Bear Crawl to spot 3, Lunge to spot 4.

Mary: 6 inch hold into 90 degree hold, roll right into dying cockroaches.  Back to 45 degree roll into LBC’s.  Back to 6 inch hold, roll into low slow flutter.   Left leg over right knee and left elbow to right knee x20. Right leg over left knee and right elbow to left knee x20.   x10 Homer to Marge, x10 Homer to Marge left leg up, x10 Homer to Marge right leg up.

Jog to the parking lot for announcements, prayers and COT

Announcements: Picnic, Ruck, Christmas Party (Dec 14. TBD on where we’ll host it)

T-Claps (Recognition): TClaps to all you suckers that played “hoop” this morning.  Great job. Maybe you can play dodge ball tomorrow.

Prayer: Emerils parents as they prepare to move down South. They’ve been in their house for over 55 years so there’s a lot of stress involved in their move.

Still Hot Out in October

/in /QIC:
PAX: , , ,

Pax: Chips, Bobby Doll, Breach, New Mexico
Warm Up: Lap around the soccer fields, SSH, GM, IW/HB, Lap
The Workout: Inverse Jacob’s Ladder, Indian Run, Lap, Inverted Mountain Climbers, People’s chair, 7’s on soccer field with Star Jumps and WWIIs.  Lap, Little baby dips, Urkins, Dips, Urkins.
Mary: Protractor, Homer to Marge, Side Crunches, Hammers
Announcements: October 12th lunch at Lake
T-Claps (Recognition): Praises for safe travels the past couple weeks.
Prayer: Fedex’s wife with her surgery, Kevin at Hope who has a brain tumor, and  Crab Legs.

Remember encouraging others to make it to F3 and post for the first time could make a huge difference.  You never know what someone has going on in their lives and working out with a good group of guys they can lean on could help change their lives. Always a pleasure to Lead.  NM

Disney won Breathtaker!!!

/in /QIC:
PAX: , , , , , , , , , ,

PAX of  6 for EC and 11 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout $105 spent on breathtaker could buy.  Thanks to Deadbolt and Midget for stepping up with the bidding to secure breathtaker.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for a C0-Q that was sponsored by the most hated team in the NFC East.

EC: 187, Dawgpound, Emeril, Midget4Life, Dumbo, Axe,

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x20; Hillbillies x20; Sir Fazio Arm Circles.  There was a lot of mumble chatter from the PAX this morning during warm-up, so 5 burpees OYO.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school.  Q had the group stop to do some exercises which allowed all PAX to catch up; half the PAX held BTTW while the other half did mountain climbers in cadence x20 then switch and repeat.  PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of Merkins and WWII,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 6-8 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped back at the football stadium entrance to repeat 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps and then revisited the wall where partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of shoulder taps, partners switched places and repeat.  PAX regrouped into 2 Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: LSF x20; Homer to Marge: 10 regular, 5 right leg up, 5 left leg up; Box Cutter x20; LBC x20; Pickle Pounders x10; HAVE A NICE DAY!

Announcements: Southwake family picnic, GrowRuck registration is open but it seems Midget and are the only PAX brave enough (check out this link: F3 GrowRuck)

T-Claps (Recognition): Dumbo and Dawgpound pushing the pace during EC!

Prayer: Bernie’s Family, Shredder and his family, Crablegs, PAX brave enough for GrowRuck

One More Disney Day

/in , /QIC:
PAX: , , ,

Second time Q’ing at Disney pulled up to only one car in the parking lot, but eventually, we had 2 more Pax so Off we went

FNGs: None
Warm-Up: Ran over to the baseball field parking lot for 16 SSH, 15 Imperial Walkers, 10 Merkins, 10 Sir Fazio Arm Circles Forward and BackWard, 10 Good Morning
The Workout: Moseyed over to the high school parking log.

          Thang 1: 4 Corners with 10 Reps of Merkins, Prisoner Squats, LBC and Mountain Climbers, 5 times around for 50 of each.

          Thang 2: 2 sets of 7’s on the hill  Star Jumps and Hillbillies (in cadence) then Sumo Squats and Wide Grip Merkins

Mary:  Mosey to the Flag for Circle of Mary including Freddy Mercuries, Homer to Marge,  Burpies, American Jammers, 6 Inches, Low Slow Flutters and Have a nice day

COT:
   Count-a-rama:  4
   Name-a-rama: 3 Meh 1 Hate
Announcements: Carpex Oddesy Oct 5th, South Wake Picnic Oct 12th
Prayer: Family who are traveling,  Noah’s ark M.

NMS: Small Groups are fun, my days are always better when they start with an F3 Workout.

Disney post stair climb

/in /QIC:
PAX: , , , , , ,

Pax:  Warbucks(EC),Quiver, Bobby Dall, Breach, Crab Legs, Chips, New Mexico
Warm Up:  Stretch legs and lap around fields
The Workout: 3-4 more laps increasing speed, Dips, Durkins, Rows, French Dip, Durkins, Rows, Dips, Durkins, Rows, French Dip. Peoples Chair, Another lap, Inverted Mtn Climbers, Baby Dip, Urkins.
Mary: Protractor and WW IIs

T-Claps (Recognition):  Thank you Crab Legs for sharing about your trip and the people you met.  Your courage and theirs in fighting ALS are truly inspirational.  If you haven’t given to help the fight for ALS please consider doing so.
Prayer:  Chips lead us in a mighty prayer.

Guinea Pigs

/in /QIC:
PAX: , ,

Three PAX for YHCs first Q out at Disney. Not realizing when I signed up to Q that it was BRR week and the normally heavily attended AO was a little light. YHCs workout was planned for a larger group, but we carried on anyway using Full House, Redenbacher, and myself as Guinea pigs, for a tough workout.

EC: Coal Ash, Full House, Redenbacher

FNGs: None

Warm Up: Lap around fields, 5 burpees OYO, toe touch (10 second count), quad stretch (10 sectond count each leg), and daisy pickers, windmills, fazio arm circles all in cadence before ending with 10 merkins OYO.

The Workout: Suicides! YHC set up cones at four locations from end to end on the soccer field. At each line, PAX did a set of exercises, increasing in reps at each line, before heading back to start line. Each return to the starting line, PAX did a burpee adding 1 each time. On the last run, PAX stayed on opposite end for 50 mountain climbers. We did 4 rounds.

Exercises each round…

  1. Round 1: Get-ups (5), Merkins (10), Plank Jacks (15)
  2. Round 2: Merkins (5), Squat Jumps (10), Lunges (15 each leg)
  3. Round 3: LBCs (25), Dying Cockroaches (50), American Hammers (25)
  4. Round 4: LBCs (25), Dying Cockroaches (50), American Hammers (25)

Still had 10 minutes left so YHC called an audible. Moseyed to picnic tables for the following exercises:

  1. Peoples chair (80 second count)
  2. Step-ups (20 each leg)
  3. Dips (15 in cadence)
  4. Step-ups (15 each leg)
  5. Derkins (15 in cadence)
  6. Step-ups (10 each leg)
  7. Dips (15 in cadence)
  8. Step-ups (5 each leg)

Mary: Plank hold 60 seconds

Announcements: 9/11 stair climb, see slack and Facebook

T-Claps (Recognition):

Prayer: Full House took us out: BRR men, injured PAX

2 Q’s in one week…

/in /QIC:
PAX: , , , , ,

When I started F3 a little over a year ago, I hardly thought I would make 2 workouts in the same week, much less Q 2 workouts in the same week. After postponing last weeks Q due to IR, I rolled into Disney Early to do some scouting and place some cheat sheets for the stations I was going to do.

FNGs:  1 – Welcome Short Cut

Warm Up: Short Run down to the start of the parking lot and circled up near the flag, 15 SSH, 15 Imperial Walkers, 10 Merkins, 10 Fazio Arm Circles, Forward and Backward, 10 Good Morning  (The South Wake Way 🙂 )

The Workout:

             Thang 1: Modified 4 Corners, 1. Merkins 2. LBC 3. Carolina Drydocks 4. Dying Cockroaches. We start with 5 burpees you stack the exercised till you get to three, then do three exercises at each station (dropping the one from the furthest stations)  until you hit 5 and the count down to 1.  Finish with 5 Burpees, harder to explain that do.

Had a little time left mosey’d to the playground.

             Thang 2:  Short Dora 50 Lunges, 100 Step-Ups, 150 squats.

Noticed time was getting close so we did not finish the squats
Mary: 10 Freddy Mercuries, 10 Homer to Marge, Have a nice day

COT:
Count-a-rama:  6
Name-a-rama: 5 Meh 1 FNG
Announcements: Convergence at Sugg Farm on Monday, all other AO’s Close. 9/11 stair climb, 9/11 Day of service at Healing Transitions, see Breach and slack for details.
T-Claps (Recognition): Short Cut, Bobby Dall’s son for getting after it.
Prayer: All kids starting school this week.

NMS: As always it is a pleasure to lead and be among the men of F3.

If I new it was this, I would have gone to TigerBlood

/in /QIC:
PAX: , , , , , , ,

PAX of 8 (1 tardy), 5 for EC, decided to swallow the DRP and post at Disney for a beatdown provided by yours truly.

EC: 187, Axe, Dahmer, Maybelline, Pablo

FNGs: None

Warm Up: Quick jog around the soccer field and circle up at the flag for the following exercises in cadence: SSH x20, IW x10, Hillbillies x10, Sir Fazio Arm Circles 10F&10B.  As warm ups were completing, ChickenHawk decided to grace us with his presence, so Burpees OYO until he got out of his car and joined us.

The Workout: PAX got in a single file line for a short indian run that would take us to the stop sign at the long road that runs adjacent to the large parking lot.  PAX then split into 2 groups of 4 for small group indian runs to complete stakem-up suicides.  There were 5 pain stations at each intersection on the road.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 Burpees , Station 2: 10 Turkish Get-ups, Station 3: 15 Merkins, Station 4: 20 Jump Squats, Station 5: 25 Monkey Humpers.  It was nearing the end of this activity that the Q heard a fellow PAX say that “If I new it was this, I would have gone to TigerBlood”.  I guess Disney is not for everyone 😉  Pax then regrouped and did an indian run back to the park for more fun.  At the park we partnered up and found a nice wall to rest our balls, so Partner 1 hold BTTW while partner 2 did 10 shoulder taps in-cadence, switch and repeat.  Then, Partner 1 hold BTTW while partner 2 did 10 count in cadence mountain climber, switch and repeat. Then repeat all those exercises sets again but instead of BTTW, Partner held Peoples chair.  Once completed mosey to the short wall for 2 sets of 10 Erkins, Derkins, and Dips.  Mosey to the flag for mary.

Mary: The following exercises in cadence: LSF x20, Homer to Marge x10, Boxcutter x20, Freddie Mercury x10, Pickle Pounders x10

Announcements: Beautification Project this Saturday at Middle Creek Elementary School being coordinated by 187 and Foghorn.  They will be doing some small projects to help the school such as power washing and cleaning up some trees/bushes.  All assistance will be appreciated.

Prayer: Noah’s Ark wife, Soldiers deployed and those returning home (some with injuries), those dealing with tough times in their marriage or going through separations

HOLD IT!

/in /QIC:
PAX: , , , , , , , , , , , , , ,

FNGs: none
Warm Up: A quick run to get the blood flowing in an atypical route. Circled up for Good Mornings, Windmills, Fozio Arm Circles, Imperial walkers and then Hillbillies. All in cadence for a 10 count.

The Workout: Pax headed to the soccer field after warm up for partner suicides. 100 count exercises were performed to include Merkins, Freddie Mercury’s, Shoulder taps, and Squats.  This evolution was followed with partner wheel barrow.

Pax then headed over to the playground for 100 count dips ( 4 sets of 25).

Final evolution was partner step ups for 100 count.   Each would complete a total of 50 step ups ( 3 rounds of 20,20,10) while other partner holds Balls to the Wall then Peoples Chair then back to Balls to the Wall.

 

Mary: Pax heading back to the soccer field for alternating sides of superman with a hold at the last 15 repetition. This was followed by regular superman 15 reps followed by a hold . Pax flipped on over to do Homer to Marge 15 reps with hold on final repetition.  Then 15 more each side with one leg up with hold. Finally, low slow flutter 15 count cadence followed by hold on final count.

Announcements: Derek Davis 5k this Saturday 7am. 9-11 stair climb. Middle Creek Elementary school beautification 8/24 7:00am more details to follow.  Hope you got a good workout  and good job!

T-Claps (Recognition): EC: Mookie, Deadbolt, ShamWow, and LED

Prayer: NC State Trooper, Noahs Ark, and unspoken.

No Beauties but there was a Beast at Disney

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,

Day 4 of You vs. You was at Disney, the greatest place on turf and the best ride in all of Southwake. YHC had the park open early arriving at 0450 to set up a couple ladders on the turf and plant the flag. After yesterdays hiccup, YHC was up early with no alarm and ready to work. We had a strong showing for EC again. There was an FNG so the disclaimer was given. A cotter showed up somewhere during the warm up and we could not remember his name, anyway welcome back Tussin. Skins for the Q today so enjoy the nips show.

Quick shout out to Messi for being at every AO this week at 0500 with his dad. He’s riding his bike for EC but he’s still there. I know a lot of you couldn’t even do that so hat’s off to this kid.

EC:
Goya, Emeril, Axe, 187, Breach, 8-Bit, Coal Ash, H1N1, Messi*, Warbucks, Banana Seat, ShamWOW!, Aquaman, Popinski

Warm Up:
Warm up lap on the turf with ladders, quick feet, slides, and backwards runs
Windmill x10 IC
Plank jacks x20 IC
Ranger merkins x20
We’re Not Worthy into Seal Claps x20 IC each
Stretch legs

The Workout:
Mosey to Abyss with two line Indian run
Down steps and back up with hops
Two lines at top squat hold until the the guy in front gets to platform
Bear crawl down with 5 merkins at each platform
At bottom hold squat until the six is in
Crawl bear up as far as you can go then modify to hops back up when needed
– Popinski went full beast mode wearing Breath Taker and completed the whole Abyss
Return to bottom and partner up size matters
Partner carry to half way then switch
Plank for the six

Mosey back to for the greatest show on turf
Line up on side lines
Skips across and lunges back
Slides across switching half way and carioca back with switch half way
Lie on belly and sprint at 75% speed on Q’s GO
– Some PAX don’t know how to dial it down and basically went full speed each round
Repeat back at 5K speed
Repeat back at Full speed
Repeat back at Usain Bolt speed
PAX was nice and winded so we circled up

Mary:
Capt. Thor 1:4 – 7:28 Big Boy Sit Up/American Hammers
Box Cutters x10 IC
Australian Snow Angels x10 IC
HAND

Announcements:
Foghorn putting together some charity work for local school, 911 stair climb coming soon, Co-Q at Purple Cobra announcement coming soon, UvU day 5 wraps up at Cletus

T-Claps (Recognition):
Popinski in BT completed a crawl bear up the Abyss. No words…
4 HIM completed the 4th EC+AO combo in a row, 1 more to go (Axe, 187, Emeril, H1N1)

Prayer:
Noah’s Ark family, Wiggly released an employee due to addictions and keep him in prayers, PAX on IR, Crab Legs tour winding down

4 EC’s and 4 Q’s are no joke. 1 more day tomorrow at where things all got started for me, Cletus. The workout will be a repeat from my 4 Year Anni this past June in Carterico. Let’s finish You vs. You strong men.

BS Out!