ChooChoo MuthaTruckaaaaaaaa!!!

/in , /by

Downtown Train (where the ChooChoo never sleeps)

Had a really good group of guys the morning. Very proud of all the hard work that was put in. Got to meet @hasselhoff for the first time and nearly died from a toxic gas leak out of Bobby Boucher’s ass.

The most important thing I wanted to achieve from this workout was allowing time for proper CoT. I know that the workout is important but often times the CoT is neglected/shortened to just a quick count-off and prayer. CoT is vital and may be the only chance some guys get to really talk to one another if they aren’t able to make a 2nd F. So, I planned to start the workout immediately, warm up briefly, and work hard. Loved being encouraged by all of the guys hard work and accomplishments in the different things they were doing.

PAX: @Cancun @WarrenBrendle @Hasselhoff @Warbucks @BobbyBoucher @Quiver

FNGs: None

Warm Up: Mosey, side straddle hops, cobra, child pose.
The Workout: 20x 8 count Man-Makers, 20x 4 count Flutter Kicks, 20 Monkey Humpers, 20 second balls to the wall. Mosey’d around for a bit then rinsed and repeated.

Modified as needed. After the first round YHC changed up the Man-Makers to only be 10 oyo. Then we did 10 Merkins together.

Mary: Stretching hamstrings and lower back.
Announcements: HSHM coming up, Thanksgiving dinners for the food pantry, Veterans Day workout at Disney.
T-Claps (Recognition): Bobby Boucher (and all the other guys) for setting big goals for themselves and absolutely crushing them. Skidmark and McNugget for going for a long jog in NY. Warbucks for being awesome and organizing the Thanksgiving meals.
Prayer: Praise for Quiver and his M for celebrating 20 years married and celebrating the big 50 together. Also Quivers sister in-law. Hasselhoff friend having multiple health issues but hopefully is on the road to recovery and turning things around.

“Why are we going over the cemetery?!”

/in /by

FNGs: None
Warm Up: Fanny Pack & I did a 2 mile EC. Nemo ran a solo EC.

SSH, Good mornings, Frankensteins.
The Workout: 5 flights of stairs, 2 sets of incline pull ups & homer to marge.

Ran over to cemetery hill & did 5 hill repeats mixed in with various exercises.
Mary: Did just about everything.
Announcements: Frosty CSAUP, HS Half (see slack for more).
T-Claps (Recognition):
Prayer: Unspoken

11/01/2021

EMOM (not eMom)

/in , /by

FNGs: none
Warm Up: Quick jog around the Block™. Circled up for SSH x15, Good Mornings x10, Imperial Walkers x10, Hillbillies x10, Sir Fazio Arm Circles x10F / x10B, Seal Claps x10, Overhead Claps x10.
The Workout: YHC likes to try new things every once in a while. While researching exercises to try, I came across the EMOM concept. EMOM stands for Every Minute On the Minute. (Not to be confused with an eMom, or a mom you meet through online dating. Thanks for explaining Woody, the slide show was a bit much.) So you perform an exercise for, say, 20 reps. If you finish in a minute, you recover for the remainder of the time. I picked an upper body exercise, a lower body exercise and a conditioning exercise. Here’s how it went down (exercises 1 and 2 done with a rock):

Thing 1
Exercise 1: overhead press x20
Exercise 2: reverse lunge x15
Exercise 3: mountain climbers for 1 minute
Rest for 30 seconds.
Repeat for a total of 4 rounds.

Quick mosey around the library.

Thing 2
Exercise 1: curls x20
Exercise 2: squats x15
Exercise 3: SSH for 1 minute
Rest for 30 seconds.
Repeat for a total of 4 rounds.

We were running short on time but completed all 8 rounds. Returned rocks and headed back for Mary.
Mary: LBC x10 was all we had time for.
Announcements: Holly Springs Food Cupboard (great work all you HIM who are donating), Holly Fest booth (see slack to sign up for a spot)
T-Claps (Recognition): Stubs for continuing to beat the fartsack as he makes F3 a habit, Warbucks for being Warbucks.
Prayer: Praise for Stubs’s clear MRI, YHC’s MIL

Lucky 7 at Downtown Train

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FNGs: None

PAX: U.T.I, Wallaby, Abe, Quiver, Wild Turkey, Warbucks, Kosher

Warm Up: SSH x 20, Burpees OYO x 5, Windmills x 10, Sir Fazio Arm Circles x10 each way, Seal Claps x 10, Overhead Seal Clap x10

The Workout:

PAX lined up single file and performed an Indian run from the starting point over to the Block on Main.

Once we arrived at the Block on Main, we went down to the outdoor amphitheater area by the large set of steps and paired up. YHC joined Wild Turkey and Warbucks as the 3rd wheel since we had an odd number. Partner #1 completed a lap around the Block on Main while Partner #2 completed exercises. We did two rounds of this consisting of:

Round 1: Dips x 25, Squats until partner returns

Round 2: Derkins, Urkins

PAX lined back up single file and kept the Indian runs going from the Block on Main to the rock pile near the library circle. YHC should have planned this better as there were many obstacles i.e. trees, poles, tables, etc. along the sidewalk in front of the downtown businesses that made the Indian run line a little less than straight.

Once we arrived at the rock pile, YHC informed PAX to grab a medium/large rock that was comfortable enough to do exercises with while also being a challenge. Once all PAX had selected their coupon of choice, we moseyed to the parking lot behind the library. We once again partnered up and did a round of exercises with rocks, followed by a fast lap around the parking lot. Once PAX returned to the starting point, they switched exercises and completed another lap before moving on to the next round. Rounds consisted of:

Round 1: Overhead press x20, Wonderbras x20

Round 2: Tricep extension x20, Goblet squat x20

Round 3: Skull crushers x20, Low slow flutter x20

Round 4: American hammers x20 IC, WW2 x 20 with rock

Round 5: Partner 1 placed a rock on top of Partner 2’s back. Partner 2 performed plank hold while Partner 1 completed a lap, then switched.

Once all rounds were complete, we made our way back to the rock pile while performing various exercises along the way. These included Curls for the Girls, Overhead Press, and Walking Lunges.

Once rocks were returned, we headed back to the flag for Mary.

Mary:

LBCs, Box Cutters, Homer to Marge, Freddie Mercury, Have a Nice Day

Announcements: HollyFest signup – check Slack messages from U.T.I., CSAUP at Hilltop Needmore on 10/16

T-Claps (Recognition): Great to see Wallaby back out in the gloom!

Prayer: Prayers for Quiver’s sister in law recovering from illness, Quiver’s wife having scans done making sure everything is ok. Abe’s mother in law. Kosher’s co-worker Jimmy who is recovering from brain cancer surgery – has had multiple infections and trips back and forth to doctors. Sprinkler’s mom, Stubs health. Military and first responders, those dealing with and recovering from COVID.

YHC took us out.

Just the Tip for Mary

/in , /by

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.

Bear Sighting at Town Hall

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FNGs: none
Warm Up: Regular mosey loop up around Raleigh St and back. Followed up with SSH x15, Daisy Pickers x10, Imperial Walkers x10, Sir Fazio Arm Circles x10 (forwards/backwards), Seal Claps x10, Overhead Claps x10.
The Workout: Mosied over to the rock pile and got a mediumish rock. Circled up in front of the amphitheatre for part 1.

Curls for the Girls x30, Triceps x30, Ruh Rohs x30. Dropped rocks and jogged around the library.
Rinse and repeat, but this time x20 on the exercises. Jog around the library.
Rinse and repeat with x10 on the exercises.
Returned rocks and mosied up to town hall for part 2.

Town Hall has a nice little courtyard in the back that YHC has always wanted to incorporate. We started with a bear crawl up the ramp. There are three levels. At the top level, we did low slow flutter x30. Middle level was shoulder taps x30. Lower level was WWIIs x30.
Rinse and repeat with another bear crawl up the ramp. Exercises were x20 this round.
Rinse and repeat with one more bear crawl. Exercises were x10 final round.
Mosey back to start.
Mary: Since part 2 included core work, we went straight into some yoga.
Announcements: Brute Squad CSAUP, Oct 16th at Hilltop Needmore.

New Amenities at Downtown Train

/in /by

YHC went to dinner a few weeks ago at the new Mama Mia’s – dinner was great but even better was the realization that there was some new gym equipment sitting right there.  Unspoiled, untamed, virgin, pristine, pure…  To my knowledge, I hadn’t seen a backblast from anyone calling out the new dueling set of stairs, the large step-ups used for seating, the new full walls.  This is pristine new property and technically under different ownership than the parking deck, etc…  Let’s give it a go and see if any complaints come to pass.  For now, let’s do some staid climbs, some earkins, derkins, dips, box jumps, let’s put balls to walls, and sit like a preacher…  As I sat on my couch Sunday night thinking through my next morning.  The purity of that scene crept in – “well let’s check the Q sheet.”, I thought.   “Ha HA!”, I exclaimed scaring the M and the dog.  Then I thought.  Let’s do this!

EC: Wild Turkey (5mi), Red and UTI (2mi)

FNGs: nuh uh

Warm Up: Windmills, Franks, High Knees, Butt Kickers, Carioca

The Workout:

  • Fellowship run to the Parking Deck
  • Ran backwards from one side of the parking deck to the other, 5 burpees, sprint return – rinse and repeat 3x
    • We did not complete the workout here…. we were just passing through.  promise 😀
  • Mozy to the new stuff – stopping at the bottom of the stairs in the mini outdoor amphitheater area
  • Partner DORA
    • One Partner works on 100 Merkins, 200 WW2s, 300 Squats.
    • Other Partner runs up the stairs and around the block, down the ramp and back in front of the stores
    • Switch off until all exercises are compelted.
  • Indian Run
    • Rogers to Grigsby to Center to Avent Ferry to Flag

Mary:

  • Runners Pose
  • Pigeon Pose
  • Homer to Marge (kinda counter productive after the stretching but whatever)
  • Front Bend Stretch
  • Arm Stretching

Announcements: Slack-o-verse has your answers

T-Claps (Recognition):  The guys out at Needmore Ruck on Saturday for the roadside clean-up – well done.

Prayer:  Prayers for those in the North West as the heat wave keeps burning.

 

Now that I’ve Q’d it – I’m looking forward to another go.  Lot’s more to take advantage of in this new spot.  Let’s hope it lasts!

HS City Tour with some coloring inside the lines

/in /by

FNGs: None

5 HIMs posted to DTT this morning;  A lot of hard work. YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 10×3 ct Willy Maze Hays, 10x3ct Daisy Pickers,

The Workout

Run around downtown

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

4 sets of 10×3 ct Rock Press, 2 sets of Rock Spanks (with and w/o consent), 2 sets of 10×3 ct Mountain Climbers, 1 set of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 10×3 ct Rockies, 10×3 ct Homer to Marge w/rocks, 10x3ct American Hammers.

Run around downtown

Doin some lines:  Pax split up and do drills in the parking lot coloring inside the lines.  Run forward, side straddle to next line, run backwards, 5 Merkins side straddle to next line – rinse and repeat down the line.  Squat Hold till all PAX are finished.

COT: 1 set of: 10×3 ct Frankenstein’s, 20×3 ct SSH, 20×3 ct LBCs, 10×3 ct Freddie Mercuries, 10 sets of Boat Canoes, buttocks and Hamstring stretches

Announcements:  Q Swap end of July, Sleep in Heavenly Peace needs help with deliveries.

Prayer Requests:  Quiver’s daughter to develop good connections with friends and find a social grove, Walt’s family (Forcep’s 2nd Dad) passed away last week.

Possum Takes the Downtown Train

/in /by

AO: Downtown Train
Workout Date: 06/21/21
Last week at Coffeeteria, YHC was told that the Downtown Train PAX were not big fans of running. I figured a standard bootcamp would be OK, but I would keep my eyes and ears open to see if we needed to limit the running even more. I knew there was a rockpile based on previous backblasts. I showed up too late for a scouting run, but the site Qs Quiver and Bobby Boucher were very welcoming and helpful.

Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC

Main Event
1) Mosey around the Library to the neighborhood for a set of Sevens. Start with six Squats at the mailbox and one Star Jump back up the hill at the roundabout.
2) Mosey up the stairs to the parking load for Railroad Tracks. PAX all plank in a line like railroad ties. PAX at the end jumps over each PAX until he reaches the end, then he planks himself. Similar to an Indian Run. We worked our way around a quarter of the parking lot circle. Three cycles for each PAX.
3) Mosey back to the rock pile and partner up for AMRAP (As Many Reps As Possible) rock work by one partner while the other partner runs out to the second street light and back. Flapjack. Repeato with different exercises. Exercises were: Curl, Overhead Press, Triceps Extension, Bent Over Row, Shoulder Tap, Chest Press, Flutter Kick, Grounder Pounder
4) Mosey back to start and partner up for 1/2 Mary: 50 Merkins, 100 LBCs (Little Baby Crunches), 150 Squats. Running partner loops the small parking lot.

Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC

COT:
7 PAX

Announcements:
South Wake picnic is this weekend
Carpex July 4 convergence is July 3 at Bond Park (Phoenix AO) for 1776 workout
YHC has the Q at the next South Wake Dads workout, also on July 3
Thanks to the PAX from Warbucks as he described the generosity of the PAX in supporting his efforts to provide newborn supplies to the hospital. The hospital was very appreciative, especially for the blankets.

Prayers for Tetanus’s M and 2.0s as they travel to Florida. Prayers for Tetanus’s coworkers and the driver of the car which ran into their office building up North. Prayers unspoken.
YHC took us out.

Naked Moleskin:
T-claps to Quiver and Bobby Boucher for helping me be successful this morning
Tetanus spotted a possum making his way across the field after COT. He must’ve thought we were Possum Trot!
Great fellowship, gentlemen. Thank you for the opportunity to lead!
This was my sixty-fifth #F3Q21 #2021Challenge Q (sixty-seventh overall). Next Q is Wednesday at Anchor Time (Raleigh).
-Pigpen

QIC: Pigpen
PAX: Quiver, Warbucks, Coal Ash, Tetanus, Woody, Bobby Boucher, Pigpen
Workout Date: 06/21/21

Four Corners……..Audible to some sort of Triangle.

/in /by

FNGs: Nope
Warm Up: SSH, Good mornings, Sir mazio arm circles, Willie Mays Hays & Michael Phelps.
The Workout: Took a mosey over to the rock pile to grab a medium size rock then over to the library parking lot. Due to my time constraints YHC called an audible.

5-10-15-20 reps of Chest press, skull crushers & WW1 (with a rock).

5-10-15-20 reps of Merkins, squats, lunges & monkey humpers.

5-10-15-20 reps of Mountain climbers, plank jacks & star jumps.

10 reps each of curls for the girls (full curl, half & half), overhead triceps, shoulder press & bus drivers.
Mary: Ankle grabbers, box cutters, homer to marge, American hammer.
Announcements: Checkout slack for Warbuck’s donations to UNC in honor of his son Maddox.
T-Claps (Recognition): Grasshopper 5K which raised $30k for Sgt Leach.
Prayer: Prayers for our injured F3 brothers. Safe travels to Buford for work.