Nutcracker, rock you like a….

/in , /by

Saw an open space on the Q sheet for Nutcracker, so I grabbed it, it is a great place to work out with many options. We had 12 total once we got started.

FNGs: None
EC: Flanigan
Warm Up: Mosey To playground, 15 SSH, 15 Imperial Walkers, 15 Hillbillys, 10 Sir Fazio forward and backward, 10 Merkins
The Workout:
       Thang 1: 11’s on the hill, find a partner, stay with partner, split the pax, half start at the top, half at the bottom.
First Round: Star Jumps and LBC
Second Round: Squats and Wide Grip Merkins
       Thang 2: Diego 123  Grap a Rock (Probably should have been a little more specific about rock size… 🙂 )
100 Triceps extensions
200 Genuine’s (Hold Squat and Do a Chest Press)
300 Curls For Girls

Did some arm stretches and Michael Phelps after all the Curls, and head to the flag for mary.

Mary:  15 Homer to Marge, 15 Freddy Mercury, 15 American Hammers, 15 Dying Coachroach, Have a Nice day
Announcements:  South Wake Picnic Oct 12th
Prayer: Pigpen and his M on the impending arrival of their Child going into Rex tomorrow, YHC with 2 on-site interviews at the same company today, Burgaw and other NC communities still recovering from last years hurricanes.

COT: 
     Count-a-rama:  12
     Name-a-rama: 8 Meh 2 Respect, 1 Hate

TClaps:  Breech for Breathtaker, again.

NMS:  As always my days are always better when they start with F3. The Q Sheet is pretty empty, so now is the time to step up and grab a spot, I and many others will help or co-q with you if you want to do your VQ or if you have not Q’d in a while.

Really bad COT Video…

A Nutcracker Trip to Vegas

/in , /by

FNGs: N/A
Warm Up: Standard things.  SSH, Imperial Squat Walkers. Fazios.  A little jog.

Then we did the “Fast Feet Burpee Dash”:
– Hit each parking divider 3x with fast feet
– Burpee between
– Race your partner to the end of the lot

The Workout: Da Business’ Trip to Vegas (Or, as I put it, 5 Stations of Suck)

Partner up with someone of equal fitness who will push you.  Pick a station, any station, and rotate through the “fun”

Station 1:
10x Burp-Ups (1 burpee + 1 pull up)

Station 2:
Run up the hill backwards.
5x star jumps at top
5x blue devils at bottom
Repeat 3x, then move on

Station 3:
10x Irkins / Derkins / Dips

Station 4:
BTTW Crawl toward parking lot (20m?)

Station 5:
Burpee Broad Jump to entrance
Bear crawl back (50 yd?)

Repeat-O The Circuit 3 Times!

Mary:
It happened.  Normal stuffs
Announcements: Let’s party in style.  Sign up for that there picnic
T-Claps (Recognition): Props to UTI for following through with BT auction and showing up!
Prayer: Bernie, Norm.

Especially Bernie.  Bro, we’re here for ya.

Norm’s Send Off

/in /by

Norm is on his way down to South Carolina for National Guard Boot Camp
Before he left he Q’d The Nutracker this morning

 

FNGs:none
Warm Up:

SSH x 20

Sir Fasio Arm Circles 10 Forward 10 Backward

The Goodmorning x 10

Frankenstein x 20

Daisy Pickers x 15
The Workout:

Mosey to Rovisys on the way – Erkins x 15         Durkins x 15     Dips x 15

3 rounds of Merkins x 15 , run up the hill(some raced Pikachu), WWII’s x 15      mosey to handrails, Pax bridge handrails with pax bear crawling under to bottom

Mosey back with stops for low slow flutter x 20,   LBC x 20,    american hammers x20
Mary:
Announcements: Picnic—everyone bring mac and cheese
T-Claps (Recognition):
Prayer: Norm and his boot camp

1 Year Anniversary Q – Part 1

/in /by

FNGs: None

Warm Up:

YHC was running a little short on time coming back from EC so 10 PAX jumped right into a quick mosey around the parking lot to get the juices flowing. Even though the temps were in the upper 60’s, humidity was about 99% so we were all sweating pretty much right out of the gate.

We started with some Good Mornings (x10 IC), Windmills (x10 IC), Sir Fazio Arm Circles (x10 IC forward & reverse); Daisy Pickers (x10 IC); SSH (x20 IC)

The Workout:

YHC made no promises about the BRR friendliness of this workout. Good move because it wasn’t.

First exercise was a Indian run around the parking lot (same route as the opening Mosey) – past PAX did 3 Turkish Get Ups and sprinted to the front of the line. I took about 3 laps around before all PAX got their TGU’s in but we got it done and were ready for the next challenge which was…

Everyone picked a partner (size was irrelevant). Partner 1 did an ab exercise while partner 2 ran about 100 meters to do a non-ab exercise, then run back to partner 1 – switch places – rinse & repeat for 5 rounds.

Round 1: WW2’s / Merkins x 15 IC
Round 2: LBC’s / Prisoner Squats x 30
Round 3: Freddie Mercuries / Shoulder Tap Merkins x 15 IC
Round 4: Low Slow Flutter / Monkey Humpers x 20 IC
Round 5: Plank Jacks / Burpees x 10
A little grumbling was heard about how non-BRR friendly the workout was to this point but everyone kept going nonetheless.
With about 15 minutes left, we moseyed to the rock pile to procure a medium size rock for 2 rounds of Curls for the Girls, Tricep Extensions and Overhead Press (Round 1 x15 IC; Round 2 x10 IC).
Rocks were returned then we moseyed back to the front parking lot for the exciting conclusion.

Mary:

We went around the horn for a 10 count of PAX choice which notably included Diamond Merkins, Burpees and a down and back sprint.

Announcements:

BRR this weekend

9/11 Stair Climb next week @ 5:45am – be on the lookout for clown car options.

There will be a 3rd F opportunity at Healing Transitions at 9am(?) to spread mulch – should take 2-3 hours followed by a 2nd F.

T-Claps (Recognition): BRR guys for not bailing out on a “Non BRR friendly” workout. You know who you are. Martini for making it out to EC

Prayer:

Crab Legs; Shredder; others with injuries or other challenges keeping them from posting

BRR this weekend – safety before, during and after the race

17 AT THE NUT FOR A VQ

/in /by

EC: Norm, Slide Rule, Pigpen

FNGs: Nope

Warm Up:

Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.

SSH X 20

Fazio F/B X 10

Daisy Pickers X 10

GoodMornings X 10

The Workout:

PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.

Group 1: Pullups AMRAP

Group 2: BTTW

Group 3: Merkins AMRAP

Group 4: Sprints up the hill x 4

Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.

 

Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!

5 burpees OYO before moseying back to starting position for Mary

Mary:

Circled up and went around with each PAX naming a different ab exercise.

Announcements:

9/11 stair climb

T-Claps (Recognition):
Prayer:

Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken

Nutcracker

/in /by

FNGs: None
Warm Up:

SSH x20 IC

Fazio arm circles forwards & backwards – x10 IC

Chinook regular and reverse – x10 IC

Overhead clap – x10 IC

Seal clap – x10 IC

The Workout:

Mosey to Rovisys and that awesome ramp

Along the way Good morning x10 IC, Squats x10 IC

 

At Rovisys – three corners, 1 at the bottom of the ramp, 1 at the top, 1 at the top of the big downhill at the parking lot entrance

Round 1 – 5 Burpees at each corner with Burpee broad jumps to go up the ramp (mosey between other corners)

Round 2 – 10 Turkish Getups at each corner, bear crawl ramp

Round 3 – 15 merkins at each corner, crawl the ramp with hands and feet on opposite rails

Round 4 was on the mosey back to the AO as we were running short on time. We did 20 squats at 3 stops along the way back

Mary:

Low slow flutter – x20 IC

Heel taps – x20 IC

Announcements:

F3 South Wake Picnic October 12th. Location to be confirmed – likely either Lake Wheeler or Harris Lake from 11am – 2pm. UTI has the Q.

T-Claps (Recognition):

Steamboat for continuing to get after it – everyone else on his team says it’s too early.

Prayer:

YHC – migraine issues lately.

Noah’s Ark’s M Michelle – good results so far from Mayo Clinic.

 

No Running!

/in /by

EC: Warbucks, Slide Rule, Dawgpound, Buford.  Blue Hen tried real hard, but there was no one at the circle, so he was compelled to drive
FNGs: no sir

The pax were promised a low/no running workout.  YHC had an idea, and wasn’t sure it was going to work.

Warm Up: No lap, straight into side straddle hops.
The pax were asked: What is the mission of F3?  When Warbucks correctly answered, 5 burpees OYO
Next, Fazio arm circles.  The Pax were asked: What are the 5 core principles?  Dawgpound came up with them, and we did 5 burpees OYO
Then we did the Bobby Hurley, Blue Devil, Devil Burpee progression that is guaranteed to spike a heart rate, even without miles.
The Workout:

  • Idea #1: Pair isometric holds with kinetic exercise.  So, on the wall, the pax held the low position of a dip for a 7 count, then did 1*2 derkins.  6 count, 2*2 derkins, up to 1 count & 7*2 derkins.  This sucked and was a terrible idea and no one should ever do it again.
  • Squat hold in a circle while every pax recites the mission of F3 and the 5 core principles.  This took a while.  My legs hurt.
  • Idea #2: Pair slow kinetic exercise with isometric holds.  So, walk (not run) to the playground for balls to the wall while the other guys do a 10 count release pullup (go up, come down over 10 count) x3.  Rinse and repeat 3x.  This also sucked.  And we’ll definitely do it again.
  • Back to idea #1.  Thanos, I mean Dawgpound, insists all things be balanced.  So we repeated Idea #1 holding the Derkin-down position and doing 2x dips.  Still sucked, still terrible, but I guess we will do it again

Mary:
Plank hold and repeat the Mission & Core (get it, core?) principles.  So very much harder than squat hold
Circle of 5 counts.  Highlight was 3rd Cousins idea to some kind of crazy turkish get up from the kneeling position on asphalt.  Apparently Warbucks taught it to him.
Announcements:
YHC took some time at the end to focus on why we do what we do.  It’s just just for Selfish Accountability.  Getting faster (not today!) stronger, leaner are all great things.  But our mission is to lead our community as men.  Let’s consider that goal more often and think about ways we can move in that direction.
T-Claps (Recognition): Today sucked.  Props to all y’all who pushed through.  There was a lot of sweat, but no complaining (other than the only core principle everyone remembered was “Led by someone who clearly doesn’t have any training”).
Prayer:
We closed with a ball-of-man COT.  One core principle is that we end every workout with a COT.  What is so important about that that it needs to be held at the end and that it’s core to our mission?  We contemplated that and shared.  You literally had to be there, because that’s part of what it means.

Thanks for indulging me today, guys.  I’d say it was fun, but I’d be lying.  Was definitely glad I did it with y’all, though.

Rockin’ Good Time – UvU2

/in /by

Foggy drive to the Nutcracker this morning. YHC showed up at 0500 and planted the flag. There was a group waiting for an extra push. One guy was already out running like it’s no big deal. We took off at 0505 and passed 2 others coming out of 12 Oaks. Back at the AO, YHC passed out the treats for those that just ran. New faces were in the mix for day 2 of You vs. You. There was a challenging workout ahead.

Warm Up:
Warm up lap over to circle with backwards hill runs otw
Good mornings x10
The pickers x10
Sumo squats x20
Slalom x20
Standard merkin x20

The Workout:
Mosey to playground – 3 rotating groups
Pull ups x10 (group rotates when complete)
BTTW shoulder taps AMRAP
Monkey humpers AMRAP
3 rds
*Note to self – stay away from Breach on BTTW as hot air rises and exits quickly. That was the closet I’ve ever came to a merlot during a workout.*

Mosey to top of steps – partner up same size and speed
Partner carry over to gated rock area, switch when needed
Everyone grab a rock – Cussack to track/field

Field long ways for Devin Hester’s (x2 each)
– Rd 1. P1 holds two rocks, P2 does 2 burpees then tries to catch P1, both partners go (curls on the recovery)
– Rd 2. P1 holds one rock, P2 does 1 burpee then tried to catch P1

Mosey over to short side of field
Wheel barrow across field, Switch and repeat back
Broad jump Rockees across field (this was a challenge as most had to modify)
Crab walk back with rock in lap
Curls and Tri’s while waiting on the 6

Running low on time YHC asked for everyone to hustle back with rock across the parking lot for 3 min abs.

Mary:
Canoes x10 IC
X-men crunch x10
LSF into
Protractor

T-Claps (Recognition):
Pikachu(ECEC), 187, Wiggly, H1N1, Messi, Flanigan, Blue Hen, Axe, Cupid, Emeril, Banana Seat
Lottery Prize Eligible: 187, Axe, Emeril, H1N1

Announcements:
Xmas party 2nd Saturday in Dec., UvU Day 3 tomorrow at Possum Trot

Prayer:
Noah’s Ark M, H1N1 good results

Awesome job today PAX! Very moist out there and socks were soggy fast. Looking forward to Day 3 of UvU tomorrow.

BS Out!

10 for 11’s

/in /by

The temp this was much cooler and a lot more humid than the Mojave Desert where YHC has been the last couple of weeks!

There wasn’t a lot of time to get super creative and come up with an elaborate plan for the workout this morning, so YHC kept it super simple. The goal was to get through as many “11’s” as possible, using one rock exercise and one standard exercise. We almost made it through 3 full rounds. Not bad but we might have to try again sometime in the not too distant future.

YHC is honored to have the opportunity to lead you HIM this morning. Thanks for participating and giving a solid effort out there in the gloom! We help make each other stronger – and we work out too.

Also – we had a good Q Source discussion on accountability at Shooting for the Star(bucks) over some brewed beverages. Good to have Aquaman join us this week – in addition to Pikachu and Wiggly.

FNGs:
Maybe next time

Warm Up:
Mosey around the parking lot to the back parking lot and circle up…
SSH x 20 IC
Sir Fazio Arm Circles x 10 forward IC / x 10 reverse IC
Hillbillies x 10 IC
Imperial Walkers x 10 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC

The Workout:
Grab a rock and bring on the 11’s – first exercise each round using the rock, next exercise without the rock. PAX had the opportunity to choose the exercise…

Round 1: Curls for the girls / Merkins
Round 2: WW2 (with the rock) / Squats
Round 3: Ground Pounders / Frankensteins — had to cut short for time. So close!

Mary:
Box Cutters x 15 IC
American Hammers x 15 IC
Freddie Mercury x 15 IC
Heel Taps x 15 IC
Have A Nice Day

Announcements:
– See Slack and FB

T-Claps (Recognition):
– Huge thanks to all who helped with the Meg’s Smile Golf Tournament – lots of money has been raised so far and still more coming in. F3 South Wake has been asked to consider possibly sponsoring a hole at the tournament next year. Good work!
– Shout out to those who did EC and ran to Oak View from 12 Oaks.
– Also T-Claps to Aquaman, Pikachu, and Wiggly for doing Q-Source at Starbucks after the workout.

Prayer:
– Shredder’s continued recovery
– Crablegs
– Family and friends of firefighter that died in FV
– Family and friends of runner that was killed in FV

Field Trip Bring your Permission Slips

/in /by

I signed up to Q last week, but the Week of Chaos went through Nutcracker. I then took this week. I have been itching to go to Rovisys and hit up the ramp for some time. So I planned to hit up Rovisys and the ramp. The EC run to Oakview was tough this morning. I was wavering on if I really did want to go on a field trip. The excitement I got from thinking about the ramp was just too much. Sorta like the abyss at Disney. How do you turn something like that down?

EC: Dawgpound, Buford, Pigpen, Moby, Flanigan, Blue Hen

FNGs: Brownie
Warm Up:

Formed an Indian Run with 16 folks.  Made our way to Rovisys for a field trip.
Indian Run to Green Oaks Road.
Bat Wing:
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Overhead Claps
Seal Claps
Indian Run to Thomas Mills Road
Good Mornings
Pickers
Indian Run to Rovisys
Good From Merkins

The Workout:

We gathered at the railing.  What a beautiful railing.  The turns the straight away.  So nice.

Plank Hold until your turn.  Bear Crawl up the ramp.  The whole ramp.  Nothing but the ramp.  Plank hold up top for the final Pax
Once all the Pax made it to the top we did 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next we had to get back down the ramp.  What goes up you must come down.  This time we plank hold until your turn and Crawl Bear down the ramp.  Plank hold until the last Pax made it.  Then once again 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next was lunge walk up the ramp.  Squat hold for all Pax to finish.
Next was Russian Typewriter down the ramp.  10 to the left 10 to the right.

There was still time so we did a bit of runs up the entrance to Rovisys.  Run to the third street lamp on the left.  10 Merkins.  Run back down the hill.  Run to the second street lamp on the left.  10 Squats.  Run back down the hill.  Run up to the first street lamp.  10 LBCs

It was then decided to head back to Oakview.  I gave the choice of A and B on the method to get back.  A was Indian Run, B was Fellowship Run.  They Pax selected C… There was no C option so Scout Run.

Mary:

Scout Run back to Oakview.  It turned into a Fellowship run at the end.  We made it back in time with a couple minutes to spare.

Circled up for the following
Downward Dog into Pigeon Pose (Both Legs)
Downward Dog into Runner’s Pose (Both Legs)
Have a nice day

Announcements:

Meg’s Smile.  Still need volunteers for Saturday

T-Claps (Recognition):

Prayer:
Double D and his family
John Deere
Crablegs