Don’t be Fooled by the Rocks…12 PAX ‘Get Right’ with Cardio Trains at Downtown Train

/in /by

No Super Bowl hangovers this morning for 12 PAX looking to get after it this morning at Downtown Train. Had been to this AO only twice before and really like the surroundings. Nemo really knew what he was doing starting this AO as the face lift to Holly Springs downtown was taking shape. As I planted the flag, Deadbolt came rolling in to cash in his HC from the night before. Katniss followed shortly after. I purposely showed early to evaluate the parking garage. Many probably know having Q’d several times before that things look good on paper, but it doesn’t necessarily mean that it will translate on that morning, so its’ always good to do a walk through.

After placing my cone markers in the lot the way YHC wanted, I then proceeded toward the library to confirm the rock pit was still in business. Checked that off the list and then proceeded to the lot behind the library. Not knowing how many would show this morning, YHC needed to confirm a running lane that was wide enough for PAX not to run into one another for the suicides I had planned. 6 PAX wide max, maybe seven. Anything more than 7 and we’d have to partner up. Checked that off the list.

Mosey’d back to the lot, which at this point still only contained Deadbolt and Katniss’ trucks. Hadn’t gotten through my third good morning before seeing PAX starting to roll in. Pikachu first and then a series of 8 cars. One right after the other. Wait…is that Double D?

In fact it was and had later learned that it was his first post to this AO. Also nice to see Nemo roll in fresh off his trail race and a very productive morning in line at the new Sunset Dunkin Donuts in which he earned the rights to free coffee for the year.

5:30 hit and we were off…

Warm Up: Skinny brisk lap around the lot and circled up for the following: SSH X 31 (shout out to the Chief’s winning score), Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazio X10 F\B, Seal Claps X20, Overhead Claps X20, Smurf Jacks X21, and then the a check of the time with some clockwork merkins, making sure we hit every hour. After we finished up the clock, YHC instructed PAX to count off in 2’s…

The Workout: With 2 lines formed, PAX proceeded with dual Indian runs to the parking garage where we merged into one long line. PAX performed a zigzag shuffle from cone to cone, 3/4th of they way down the long garage. Circled back around the lot to the beginning and proceeded with more shuffles in the other direction. After two rounds of this, YHC instructed PAX to get back in their two lines.

Once in 2 lines, PAX performed 2 sets of burpee indian crawls where PAX bear crawled in single file with the trailing PAX bear crawling at a faster rate to the front. When PAX reached a cone, they would yell “Burpee”. When this occurred all PAX performed 1 burpee, when they reached the second cone- 2 burpees and so forth all the way to the end all the way to six. Given my placement of the cones, this worked for the shuffles that preceded, but was confusing to PAX for the burpee trains. Note to self for next time. In any event, burpees where performed and PAX were putting in some great work.

After 2 rounds of the burpee train, instructed PAX on the circle back mosey to line up against the wall. Once the six was in, lined up for some balls to the wall, with 5 counts for each of the 12 PAX (approx..60 seconds- some slow counts\some fast counts). We then quickly went to People’s Chair for the same 5 counts among the 12 PAX. After these were complete, quickly transitioned to the opposite side of the garage where there were lower ledges….Perfect for some Erkins, Derkins, and Dips X 20.

Mosey’d out of the parking garage and quickly instructed PAX into their Indian Run lines. Mosey’d via Indian Run to the rock pile. Advised PAX to pick a rock they were comfortable performing exercises with. Nothing too crazy, but something that would challenge them without injury. John Cusack’d these gems to the parking lot behind the library. Partnered up, speed mattered.

Round 1- Partner 1-Curls w\rock…Partner 2-Tricep Extensions w\rock X20- then switch

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 2- Partner 1-Goblet Squats w\rock…Partner 2-Squat Presses w\rock X15

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 3- Partner 1- Rut Rows w\rock..Partner 2- Overhead Presses w\rock X20

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 4- Partner 1 places rock on the back of Partner 2, who is holding plank position- Partner 1 runs to the far end of the lot and then they switch.

John Cusack’d the rocks back to the pile.

2 Lines formed again and we Indian Ran the long way back to the lot via the library traffic circle and around the lot using the same route as the skinny lap during the warm up.

Mary: After last night’s halftime show, there was no question that some J.Lo’s had to be on the menu. Did these in cadence X 20 (with lots of mumblechatter coming from DoubleD’s direction), Pickle Pounders X 20, Low Slow Flutter X20, American Hammers X15, Regular Plank for 10 count, Right Arm\Right Leg for 10 count, Left Arm\Left Leg for 10 Count, LBC X25. Have a Nice Day…

Announcements: Deadbolt has Purple Cobra tomorrow. YHC is hitting the reset button this month and planning to Q at every AO in the month of February (although after looking at the Q site sheet, slots are really filling up for this month… Nice work, Men!!!).

T-Claps (Recognition): Redenbacher coming in hot with a 6 Pack and a 9 Pack back to back. All PAX posting this morning after the Super Bowl.

Prayer: Prayers for Wallaby, those in the process of selling their homes, Pikachu’s M and current neck issues, Service Men and Women, including law enforcement and firefighters. YHC took us out.

What a way to start a morning, HIM. Always an honor to lead!

Cold Start and Unexpected Opportunity

/in , /by

The temperature read 28 degrees as I stepped out of the car this morning to be greeted by 7 fellow PAX who decided like me to get stronger and forsake the fartsack. After 2 mins of mumble chatter it became apparent that we would call an audible since it was 05:30 and no Q present. YHC took the opportunity to lead these mighty men for the workout today in what became my VQ. Now… if I could only figure out what Thangs we would do.

QIC: Fanny Pack

Pax: Da Business, Fanny Pack, Mr. Terrific, Oboe, Quiver, Shredder, Tetanus, 3rd Cousin 

FNGs: None
Warm Up: Mosey the standard loop around the parking deck. Circled up in parking deck for: SSH x 20, GM’s x 10, Sir Fazio’s x 10 F/R, Mountain Climbers x 20, Hillbillies x10, and Imperial Walkers x 10.
The Workout: Now I had a plan, or at least half a plan. We ran 7’s down the length of the parking garage starting with standard merkins on one end and dips on the other. Each PAX ran hard in between. Moseyed over to the rock pile.  Circled up for what was primarily 2 exercises at each rock (we would rotate counter clockwise) an upper body move and a lower body/core move. Each exercise had a 10 count. Let it be disclosed that YHC miscounted on a couple of moves. After each pair of exercises, pax did merkins starting with 1 and going to 10 before shifting spaces. Thanks to Shredder for reminding YHC to move the circle to a safer place in the parking lot.  Exercises: Curls for the Girls x 20, Shoulder Press x 20, Tricep Extend x20, Ground Pounder x 20, Bus Driver x 10, Squats x 10, Torso Twist x 10, Goblet Squats x 10, Rut Rows x 20, Rock Spanks x 20, Dying Cockroach w Rock x 10, LSF x 20, Homer 2 Marge x 10.

Mary: YHC called 10 counts of: Shoulder Taps, Freddie Mercury, and Catalina Wine Tasters (I referred to these in error as Catalonia Wine Smellers which caused some confusion). Remaining PAX took turns calling out 10 counts of the following: Fire Hydrants, Box Cutters, LBC’s, Mountain Climbers, Pickle Pounders, American Hammers. Plank Hold was done for a 5 count by all PAX.
Announcements: YHC’ s non VQ will be at Purple Cobra Tuesday. Quiver let us in on some fine arts he’s had the pleasure of viewing recently.
T-Claps (Recognition): Shredder for keeping me on time. I did not expect to need my watch today.
Prayer: Our Armed Forces and Nation, those PAX that are ill these days, unspoken.  YHC took us out.  It was an honor to lead you fellas in getting stronger this morning.

No Hoopla, Just a Beat Down

/in /by

FNGs:  None

Warm Up:  Rolled into DT parking lot and planted the shovel flag.  I found a handful of PAX slowly emerge from their cars into the sprinkles, temps in 60s! and fog.  Some had rain jackets and hats in preparation for the wet conditions.  Alerted PAX the majority of workout would be under the parking deck where the Onnit kettlebell workouts were held last quarter.  Some mumble chatter about the NFL games over the weekend, the college football championship game tonight and PAX simply wanting to avoid any Hoopla this am, wanting simply, a nice beat down in the gloom.  Not wanting to disappoint, we ventured off into the darkness of downtown Holly Springs.  Nice easy run around the block and then  had PAX center up in the parking garage.  Lead PAX in the following warmup exercises: 25 SSH, 10 Good AM, 10 Daisy Pickers, 10 O/H claps. 10 Seal Claps, 10 Sir Fazios (F/B)

The Workout:  PAX followed Q executing Ws sliding side to side slapping the ground at the apex all the down the lengths of the garage.  At the end of the garage, PAX started at the wall in front of a parking lot stripe.  PAX bear crawled the length of the stripe and completed one burpee and then back peddled to the start of the wall.  Next go -increased burpees to 2.  Rinse and repeat until we reached 5 burpees.  Recovered on the wall with 5c People’s Chair immediately followed by 5c BTTW.  Q called out a different PAX to lead the cadence count increasing the count from 5, 10, 15, 20 and 25 for both exercises.  With sweat rolling off the brow, we set off doing karaoke, switching up at the halfway point, until we reached the end wall.  Why not more BTTW/people’s chair?  Q started with a 5 count.  Had PAX execute lunges alternating L/R until they reached halfway point.  Q called 10 merkins.  Back peddled to the wall.  10c BTTW/PC.  Alternating lunges to a shorter distance.  Executed 10 wide grip merkins.  Back peddled to the wall.  More 10c BTTW/PC.  Lunges again.  10 Diamond merkins.  Back peddled to wall for 10c BTTW/PC.  Karaoke to the opposite end of garage switching up at the halfway point.  Feeling frisky, Q called for more BTTW 10c.  Followed by 10 squats.  Rinse and repeat.  Mosey back to the far corner for Mary and COT.

Mary:  Each PAX called a 10c core exercise 2X.  Exercises included:  Boat/canoe, Pickle pounders, plank hold, Freedom hammers, Supermans, Box cutters, crab slap? (forgot name Shredder), LSF, H2M, merkins, WWIIs, Freddie Mercury, and some YOGA thrown in for good measure.  Pot stirrers and ospreys.

Announcements:  Game tonight at M4L – Geaux Tigers!  Movie night tomorrow at HS – 1917, show starts at 745PM.  ATT long ass training,  see Slack, FB.

T-Claps (Recognition):  Fanny Pack for completing a 7 pack last week – OUTSTANDING effort; good luck making your shovel flag

Prayer:  Sprinkler took us out (thank you).  Unspoken prayers, prayers for out first responders, firies in Australia, military around the world keeping us free.

 

An honor leading you men in the gloom.  No hoopla.  Just a beat down.  – Dauber

Nimble Minds

/in /by

FNGs: None in sight
Warm Up: SSH, daisy pickers, fazio arm circles, seal claps, the flapping bird thingy.  Mosey around a downtown loop with more traffic than expected, then off to the parking garage.

The Workout:
Started with a leg focus by lining up along a parking space and doing Baryshnikovs (squat followed by a one-leg jump), 10 spaces.  Not particularly acrobatic or graceful, but got the job done.  Duck walked back.

Moseyed to the stairs.  YHC was a little too eager and took the PAX all the way to the top of the steps, then had to retreat back down a level to get to the top of the parking deck.  At that level PAX lined up along a parking space and completed three lunge walks followed by a copperhead squat (prisoner squat with a three count on the down) down the length of the deck, then 25 calf raises OYO.

Time for some upper body focus.

PAX lined up facing the opposite direction and went about half the distance of the lot doing bear crawl merkins (three lengths of bear crawl followed by a merkin with arms staggered).  Around half way PAX switched to the Dirty Harry (crab walk with full extension of the stepping leg; not exactly sure what that has to do with Clint Eastwood) to the end of the lot.

Moseyed to the rock pile for a full set of Jack Webbs (to 10 merkins, 40 presses) with rocks, interrupted by one arm curls (X 10 each arm) and one arm triceps press (X 10 each arm).  Some decent mumblechatter but very limited counting by the time we got to 10.

Mary: Returned the rocks and headed back to the start for core exercises, including low slow flutter, dying cockroach, diamond merkins, homer to marge, plank jacks, crab jacks and others that YHC is forgetting at the moment.

Finished with a short focus on healthy minds, including a minute of silent meditation followed by a cross-lateral exercise that’s focused on communication between the two brain hemispheres.

Announcements: Not sure – YHC was retrieving his cell phone – see Slack and FB

T-Claps (Recognition): All the PAX that showed up this morning to continue getting stronger in the new year

Prayer: None spoken, CHIPs took us out with a hopeful message for the new year.

It was a pleasure to lead.  Aye!

To cool for the parking deck

/in , /by

YHC is battling an injury and wanted a low running workout, so when Coal Ash was looking for a last minute Q I jumped on it. 7 PAX got after it in the rain for some rock action.

EC: Redenbacher, UTI
FNGs:Not this day
Warm Up:
Slaughter starter (20 burpees OYO)
5 penalty burpees for Red’s tardiness.

Mosey to rock pile and grabs rock for later.Circle up for:
20 SSH
1 burpee
10 Windmills
2 burpees
Sir Fazio arm circles
3 burpees
10 merkins
4 burpees
10 mtn climbers
5 burpees

The Workout:

Grab rock and get comfy for the rest of the workout.

Circle of pain looked like:
3 rock exercises (upper, lower, core) at each rock, plank/squat shuffle to next rock, 5 merkins, and repeato until we traveled around the entire circle. I don’t remember the entire order, but we did all of these:

Upper: OH press, curls, tricep ext, wonderbras, side bends, side throws, rows
Lower: squats, lunges, ground pounders, monkey humpers, star jumps
Core: LSF, WW1, Homer to Marge, LBCs

Mary:
Hundreds
Alphabet
American hammers
Pickle pounders

Announcements:
Throwback and qswap weeks

T-Claps (Recognition):
Strong F3 start for Teen Wolf!

Prayer:
Pilgrim, Slide Rule, remember real reason for Christmas, unspoken

YHC took us out.

Always Injured (Mary)

/in /by

Pax: 3rd Cousin, Bernie, Coal Ash, Da Business, Deatbolt, Doc, Mr. Terrific, Pikachu, Pilgrim, Quiver, Shredder, Slide Rule, Stripes, Yogurt

14 Pax showed up this morning for some fun with legs.  Someone EH’d Stripes.  His last F3 workout was roughly 2.5 years ago in Apex.  Welcome back!

FNGs: Nill
Warm Up:

  • Standard DT loop jog
  • SSH x 20 IC
  • Imperial Walkers x 15 IC
  • Good Mornings x 10 IC

The Workout:

Mosey over to library parking lot for some leg work – threw in some brief butt kicks and high knees on the way.  Partnered up and circled up for some leg and plank work.

3 Rounds a set before moving on to the next.

LBCs in between sets while waiting for the Six.

Set 1: Plank Hold /  Squats x 25  (3 times each Pax)

Set 2: Peter Parker / Single-Leg Deadlift x 10 each leg (3 times each Pax)

Set 3: Plank with Toe Taps / Jump Lunges x 10 each leg (3 times each Pax)

Set 4: Isometric Squat / Crazy Lunges x 5 (3 times each Pax)

1 rep of Crazy Lunges is a jump squat into a lunge (left leg), jump lunge into a squat, jump squat into a lunge (right leg), and then a jump lunge.

Break from your partners and head to the curb.

3 rounds of 15-20 Merkins with alternating shoulder taps and low slow flutter x 20 IC.

Head back to the parking spot where we were doing the leg work and split the parking lot sides for space.

Inch worms (roughly 10) and then 5 burpee broad jumps.  Bear crawl to start and repeat one more time.

Mosey to start for some Mary.

Mary:

  • Hips/Glutes Finisher
    • Donkey Hydrants x 20 IC each leg
    • Bridge x 10 IC
    • Bridge Hold x 10 IC
    • One-Legged Hip Thrust x 10 IC each leg
  • Frog Sit-Ups x 20 IC

Some funny mumble chatter during Mary, including some fun with the bridge and one-legged hip thrust.  Workout was titled after Slide Rule’s comment on the finisher exercises.

Announcements:

  • Raising money for Healing Transitions through M4L posting 150 times in South Wake

T-Claps (Recognition):

  • Stripes (Cotters), first time back after 2.5 years
  • Pikachu with 70+ miles this week and beating Stretch for top miles

Prayer:

  • Wallaby
  • Pilgrim

I took us out in prayer.

Honored to lead!

-Bernie

Accountability

/in , /by

FNGs: Mr. Terrific (aka: Quitter)
The Workout:

We worked out, it was hard.  Not a lot of mumble chatter to be heard.  I tried to mix up legs / core / shoulders / chest.  Got a bit more than a mile in, but I know my heart rate was up the whole time.

More importantly, though.  Twice during the workout, instead of a count-hold, I asked the PAX to share.  Why do you do F3?  What makes you keep doing F3?  What do you need from your F3 brothers during the holidays?

A quick sample of popular responses:

  • “Family is my biggest stress during the holidays (and also what I look forward to the most during the holidays)”
  • “I need / look forward to accountability from my F3 brothers.”
  • “I want to pray for a lot of close friends struggling with mental health / family issues (but don’t want to really admit I have the same stuff going on)”

Accountability in Fitness is why we keep coming back.  I hope we take a few moments to think about what Accountability would look like outside of a workout.  I’m glad that I’m 20 pounds lighter, a few minutes faster, a lot of pullups stronger after 3 years of F3.  I’m more thankful that I’ve got a group of guys who are helping me be a better husband / father / son.  In 2020, my goal is to make it easier for the whole of f3SouthWake to find that if they’re looking for it.

Announcements: Christmas Party; Oakwood 24
T-Claps (Recognition): Great to see Shredder back in the Gloom, especially FNG in tow
Prayer: Oakwood 24; Family burdens; Quiver; Mental Health; More Family

Cyber Monday Shopping

/in /by

FNGs:  None

EC:  Not exactly sure.  But Slide Rule was on his six mumbling about questioning whether or not he had made the right decision this morning and a few other PAX looked shwetty (Abe, Coal Ash, Nemo perhaps).

Warm Up:  PAX of 9 came out for some Cyber Monday shopping with Dauber.  Took a tour of downtown with a nice jog to get the body warmed up.  Headed down to check out the deals happening with Dawgpound and the Pax doing Onnit.   A gaggle of shoppers out early this morning looking for sales in the cozy garage.  Lots of kettlebells, yoga mats, a piece of furniture and electronics.  We continued on our jog window shopping the brick and mortar shops on Main Street.  Pace Yourself Run Company had the best holiday lights in their window.  Headed back to the parking lot for the following warmup exercises:  In cadence – 25 SSH, 10 Don Quixote, 10 Daisy Pickers, 10 Fazio Arm Circles (F/B), 10 O/H claps, 10 Seal Claps, static hamstring stretching (L/R) and some Michael Phelps.

The Workout:  PAX followed Dauber (who removed his bulky sweatshirt hoodie) for a nice jog that included some karaoke (both sides) around the library down library hill.  Doc caught up to Dauber and mentioned the pace.  Pulled into the neighborhood’s clubhouse.  I remembered my first Downtown Train (inaugural) and Nemo brought us down here for some Jack Webb’s.  No fond memories voiced  but I did hear some concern about the wet grass. (I’m doing laundry as I write this BB hoping to Shout out the mud stains on the knees).  Jack Webb’s 1 merkin : 3 air push ups (from your knees).  On your six for 25 ic LBCs and 25 SSH ic.  Mosey / jog back up library hill and waited for the 6 at the top of the hill.  Frankensteins were added.  Dauber made sure all PAX were OK and then called a jail break to a parked trailer.  Coal Ash turned it into high gear beating out all the PAX.  Recalling doing rock exercises with Forceps, Dauber had PAX pick a medium sized rock and then had everyone circle up for the following 10 ic count exercises while rotating rocks:  Rut-Ros, Curls, Tricep Extensions, GroundPounders, Wonder Bras, Toe Taps, Side Turns, Toe-taps, Bus drivers, O/H presses.  PAX got on their 6 with the rock and executed the following 10 count ic exercises (rotating rock afterwards):  H2M, Tricep extension, Straight arm Reverse Curl, Chest press, WW IIs, 6 inch with rock above chest, legs up 45 degrees with rock above chest, rock straight out over your head with legs 6 inches of the ground…return rocks to rock pile.  Mosey to library amphitheater for 25 c BTTW and 25 c People’s Chair.  Rinse and repeat increasing count to 30.  FUN!  Mosey to shovel flag for Mary.

Mary:  Yoga stretches.  Runners, Pigeon, Child’s Pose.   Have a nice a day.

Announcements:  Holiday party.  CSAUP.

T-Claps (Recognition):  PAX who did EC today.

Prayer:  Unspoken.  Dauber took us out.

This is always a privilege leading you me.  When I am not leading Red October, I am trying to get around to other AOs.

I didn’t lie…this time.

/in , /by

YHC wasn’t expecting much of a turnout with I got 5 onnit starting next door, but was pleasantly surprised to see 8 HIM at Downtown Train for some rock and ab work. YHC was happy to see Master Shake out for some Monday morning fun at Downtown Train.

EC: YHC flaked on the EC, but Nemo, Dovetail, and Pilgrim got after it.

FNGs:  None (Still haven’t had an FNG show up at one of my Qs.)

Warm Up: Standard Lap; 10 burpees OYO, SSH x 50 in cadence, Merkins x 20, fazio arm circles (forward x 25, backwards x 25 in cadence), seal claps x 25 in candence, overhead claps x 25 in cadence, Michael Phelps

The Workout: Grabbed rock and headed to library parking lot for the following rounds (all in cadence).

Round 1: Curls for the gurls x 25, Tricep extensions x 25, curls for the gurls x 20, tricep extensions x 20, curls for the gurls x 15, tricep extensions x 15

50 LBCs in cadence

Round 2: Shoulder press x 25, bus drivers x 25, shoulder press x 20, bus drivers x 20, shoulder press x 15, bus drivers x 15

50 Freddie Mercury’s in cadence

Round 3: Chest press x 25, skull crushers x 25, chest press x 20, skull crushers x 20, chest press x 15, skull crushers x 15

50 LBCs in cadence

Round 4: Squats x 25, sumo squats x 25, squats x 20, sumo squats x 20, squats x 15, sumo squats x 15

50 SSH in cadence

Mary: 10 burpees OYO

Announcements: Frosty Dec 7, Christmas Party Dec 14

T-Claps (Recognition):

Prayer: All PAX and their families traveling this week.

Six For Sevens

/in , /by

Rolled into the Downtown Train lot at 5:03 am with Coal Ash ready for EC. Nemo arrived a minute later. Flag planted, we took off to Womble, around the soccer fields, and back. Two miles.

Six PAX for Main Event: Breach, Coal Ash, Nemo, Fanny Pack, Pumpkin Spice, YHC

Warm Up: SSH 25x, Good Mornings 16x. Near Bat Wings: Arm circles 16x front 16x back, Hold ’em out, Seal claps 16x, Hold ’em out, OH claps 16x. Between reps, we took turns counting to 10. During warmups, a car sped up Ballentine and I was looking forward to the mandatory burpees for all. The car turned into the lot, a guy hops out, and he goes into the church. Oh well. We did five burpees anyway.

The Workout: Sevens: I was eager to use Holly Springs’ first and only parking deck, but had not yet scoped it out. As we entered, I was impressed at how bright and clean it was. First thing I thought of was, can we play winter-time flag football or ultimate in here?

Perfect venue for some Sevens. We lined up and did Star Jumps on the far end and Merkins on the near end. It was so much fun, we did another round with Derkins on the far end and Dips on the near end. Nearly nailed the count on everything, but Breach had to remind me at least once.

Mosey to small rock pile. Time for some arm work. All 16 counts because I thought the date was the 16th, turns out it was the 18th. Straight lifts, tricep extensions, curls, hold rock behind back. Now my favorite–the bus driver, which seems to be the most innocuous exercise–looks easy, but it’s not. We did 16 counts of multiple arm workouts, plus some squats.
Mary: Pickle pounders, WWIIs, boat.
Announcements: Slack, FB
T-Claps (Recognition): Really nice work by all today. Good to see Pumpkin Spice.
Prayer: Coal Ash’s family following his grandfather’s passing. Others spoken and unspoken.