Rendevous with Rama

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The theme of the day was “everything in 3’s”.  It was supposed to be a 3 mile EC, 3 Q’s, 3 stations, where pax in 3’s would rotate 3 sets of each workout.

But SkidMark is a jerk and guilted EH me into running a 4 mile EC.  Thanks to him, I PR’d 5k & 1 mile distances and set strava segment PR’s on pretty much every segment we ran.  Then somehow 22 guys showed up to the ‘Nut, throwing off the groups of 3.  And then my timing was rubbish so we didn’t get 3 reps in.  But, whatever, we pushed ourselves and got stronger.

As Dredd & Dark Helmet said on the 43 Ft Podcast, if you want to run faster, find someone faster than you and run with him.  If you want to get stronger, find someone stronger than you and work out with him.

F3 is a whole lot more than a selfish accountability fitness group.  But, I hope it’s at least that much for all of us.  Find someone who pushes you, and push yourself.  And once you realize another guy can help you get into better shape, think about how someone can be pushing you to be a better husband, a better father, a better employee, a better person.  Don’t let the impact of F3 be limited to your 5k Time or Merkin Reps.  #Accelerate

FNGs: Philly Special

EC:

Skid Mark & Slide Rule: 4

Buford, Dawgpound, Bernie: 2-3?

Flanigan, Blue Hen: Commute

Warm Up:

Led by Martini.  A lap, some SSH, Daisy Pickers, Good Morning, and Fazio Arm Circles.  Our FNG arrived midway through, a quick disclaimer was called, and we were off.
The Workout:

PAX split into groups of 3, with 2 cinder blocks per group.

Round1:

Cinder blocks curl their way to the playground, odd man run & do 5 burpees

Rotate through 1 legged Romanian Dead Lifts & Pull Ups, 10x each

Recover on the BTTW.  I think there were some merkins in there

Round2:

Cinder blocks tricep extend their way to the track, odd man run & do 10 burpees.  Da business demonstrated the agility we all expect from seasoned professional referees

1 Lap around the track in 3 man indian run.  Indian drops for a merkin before sprint to the front

Round3:

Head to the short wall.  You know, the short wall.  Yeah, the short wall.  Odd man 5 burpees

2 pax do Goblet Squats while 3rd does a BTTW crawl the length of the wall

Repeat Round2

Repeat Round1

Intermission: Backwards up hill; duck walk down hill as other 2 chillcut plank.  Repeat 3x

Repeat Round3, only on a more differenter wall

Mary:

Led by Cowboy.  LBC x1000, Big Boy Situps, Homer to Marge

Announcements:

Thursday First Responder Training, Monday Workout in RTP

T-Claps (Recognition):

Today was Spanx last post.  He’s moving to Richmond, VA to take a new job.  Dude’s been hitting it hard and is going to find folks up there to work out with as soon as he gets his feet on the ground.  Good job, Spanx, it was a pleasure getting to know you.
Prayer:

Moby’s dad is getting released from hospital soon, Pilgrim’s Dad, Shredder

Triple Q – Nutcracker Style

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Winter Strikes Back – kind of. It was much cooler – about 40 degrees but 11 men decided not to let that stop them from rolling out into the gloom to get stronger!
We had a “Triple Q” to give a couple newer guys the opportunity to lead part of the workout. That will be a goal at this AO moving forward so anyone interested in stepping up and taking part of the workout just let us know.

FNGs: None
Warm Up:

(Led by 3rd Cousin)

Mosey around the parking lot
SSH x 20IC
Michael Phelps x10IC
Daisy Pickers x10IC
Finkelsteins x10IC
Left Leg Stretch
Right Leg Stretch

The Workout:

Dirty McDeuce
4 sets of 3 exercises with a lap around the parking lot in between (arms, abs, legs) – 13 count IC
Split into 4 groups – number off 1-4
Set 1: Merkins, Squats, Low Slow Flutter
Set 2: Carolina Dry Dock, Bobby Hurleys, LBC’s
Set 3: Irkins, One Legged Squats (right), Hello Dolly (on your six, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.)
Set 4: Derkins, One legged Squats (left), Reverse LBC’s
Rinse and Repeat
Just for fun – one more lap around the parking lot running backwards in the straightaways and forward through the curves.

Mary:

(Led by Spanx)

Box Cutters
Peter Parkers
Pickle Pounders
Monkey Humpers
Hillbillies
Imperial Walkers
American Hammers
Windshield Wipers
Have A Nice Day

Announcements:

See facebook and slack

T-Claps (Recognition):

Great job 3rd Cousin and Spanx for stepping up to Q!

Tune in next week for another exciting edition of the Triple Q…

Prayer:

Traveling for Easter
3rd Cousin – traveling for work
Spanx – new job in Norfolk – moving in 2 weeks

Strong Pax, Agility Ladder and Burpee-Beat-down

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Warm Up:

Moseyed around the parking lot

Side Strattle Hop x 25

Slow count Imperial Walkers x 15

Slow Count Hillbillies x 15

Slow Count Daisy Pickers x 15

Sir Fazio Arm Circles x 10  and back x 10

Good Mornings x 10

The Workout:

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Blue-devils x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Monkey-Humpers x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Reverse LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Merks x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Squats x 50 & Burpees x 5

Pick up ladders/cones and Mosey back to start
Mary:

Captain Thor 5+1 up to 10+5 (american hammers + big boy sit up)

Pickle Pounders x 15
Announcements:

Welcome FNG ” 3rd Cousin” Tim

Sliderule gave inspiration talk on Qsource topic of the week “Shield lock”. F3 is more than a work out, develop deeper relationships the guy next to you. Lean on your F3 brothers, reach out when you are in need, lift up a brother and keep each other accountable.

This Saturday @ 9 am, Southwake 2.0 workout @ Womble

See Slack “announcements”
Prayer:

Moby’s dad had to go back into surgery. Pray for him and his medical team.

Shredder & Crablegs

 

Not Shorts Weather Yet

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Yet another small group of HIM’s decided to get stronger on a damp – and still too cold for shorts – morning.

It didn’t take long to get warmed up though. The last 2 PAX rolled in with a couple minutes to spare and then we got down to it promptly at 5:30.

 

Warm Up:

Frankensteins x 10 IC
Hillbillies x 10 IC
Imperial walkers x 10 IC
Smurf Jacks x 15 IC

The Workout:

Mosey to stop 1: Derkins x10 IC
Mosey to stop 2: Dips x10 IC
Mosey to stop 3: Irkins x10 IC
Arrive at the hill where most of the fun will happen…
The PAX decided they would rather rip off the bandaid than be left in suspense so YHC explained the plan prior to diving in. PAX also opted for declining rather than ascending reps for each round as described below…
Round 1:
– 15 big boy sit ups at the bottom of the hill
– Run up the hill
– 15 squat jumps at the top of the hill
– Mosey to the wheelchair ramp (of doom): 15 traveling merkins IC/ switch to 15 traveling dips IC
– Lunge walk, then Bear Crawl to the bottom of the ramp
– Mosey back to the bottom of the hill
Round 2: Rinse and repeat: 10 reps each exercise
Round 3: rinse and repeat: 5 reps each exercise
Mosey back to the school with Mary stops along the way…

Mary:

Stop 1: low slow flutters x 15 IC
Stop 2: American Hammers x 15 IC
Stop 3: LBC’s x 15 IC
We returned to the parking lot at exactly 6:15. Not too shabby. Unlike most of us prior to discovering the benefits of F3.
COT:
“But Jesus called them together and said, “You know that the rulers in this world lord it over their people, and officials flaunt their authority over those under them. But among you it will be different. Whoever wants to be a leader among you must be your servant, and whoever wants to be first among you must become your slave. For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”” – Matthew 20:25-28
Who and how will you serve today?

Announcements:

Convergence this Sat. in Raleigh

More details and more announcements on Slack/ FB

Anyone interested in stepping up to lead a workout, led myself or wiggly know. We’d like to have 1 or 2 PAX step up to Q each month.

Prayer:

Those who are traveling

Shredder

Crablegs

Family and friends dealing with sickness

 

Great work men. Thanks for the honor to lead this week! You guys make me stronger – in multiple ways.

The Few, The Brave, The Nutcrackers…

/in /by
It was a cold and dark morning with temps in the mid 30’s which apparently led some to enjoy the fartsack rather than tread out into the gloom. As a result numbers were a bit lighter than normal. A fact that was being discussed as two more PAX graced the parking lot with their presence just in time for a mosey around to the basketball court where our warmup ensued.
Incidentally YHC and PAX who were nearby were nearly ensnared during said mosey by some kind of metal wiring protruding into the sidewalk. An entirely unsuitable situation for an elementary school responsible for the safety of children. A strongly worded letter may be in order. The situation notwithstanding, we proceeded…

Warm Up:

Good Mornings x10 IC
SSH x 20 IC
Daisy Pickers x 15 IC
Sir Fazio Arm Circles –  x 10 forward/ x 10 backward IC
Moroccan Night clubs x 15 IC
Windmills x 10 IC

The Workout:

We started by partnering up in preparation for what was soon to be revealed as one of Moby’s least favorite exercises: the wheelbarrow. Partner 1 was in the horizontal position on the way down to a previously designated turnaround point where prior to switching places, partners did 10 Hand Clap Merkins, returned to the starting point via the wheelbarrow and completed another 10 Hand Clap Merkins.
R&R substituting 10 Squats for Hand Clap Merkins – which was a welcome change of pace.
We stayed in the same location for the next challenge: a classic Dora with the same partners…
Merkins x 100
LBC’s x 200
Squats x 400
Partner 1 chipped away at the above exercises while partner 2 ran to a designated point (about 100 yards) and upon returning switched places until all reps were complete.
Mosey to the rock/ brick pile to grab a cinder block. Partners lined up with their blocks on either side of the divider in the parking lot.
Round 1 = 10 reps: Partner 1 did Curls for the girls (IC); Partner 2 did Wonder Bras; Partners left their block in place and then ran around the divider to the other partner’s block – Partner 1 then did Wonder Bras and Partner 2 did Curls for the Girls.
Round 2 proceeded in the same fashion increasing reps to 15.
Round 3 – you guessed it – same thing but added another 5 reps for a total of 20.
Return the bricks and mosey to the front parking lot just in time for Mary…

Mary:

Low slow flutters x15
Freddie Mercuries x15
Plank Jacks x15
Homer to Marge x15
Pickle Pounders x15

Announcements:

  • Details to follow via Slack & FB.
  • Q school this Thursday at Womble Park (details on Slack/FB)
  • Yard Work this Sat. at Crab Legs’ house
  • Other announcements online

Prayer:

  • Shredder
  • Crab Legs
  • Cupid traveling for work
YHC took us out with prayer.
I hope everyone got their money’s worth and got at least a little stronger for being there.
Thanks for the honor of leading you this morning. Looking forward to next week…

Wrightsville Recovery Friendly BLOCKWORK

/in /by

Warm Up:

11 PAX Got Stronger @Nutcracker Today

Quick Mosey

25 count SSH

15 count Hillbillies

15 Count Imperial Walkers

15 count Windmills

15 count Daisy Pickers

20 count Seal Claps

20 count T-claps

20 count Sir Fasio Arm circles
The Workout: 4 Station cement blocks

Station 1: 15 Irkins, 15 Derkins, 15 Dips. Bear crawl to Station 2

Station 2: 15 Lion Kings and 15 Wonder Bras. Butt kickers to Station 3

Station 3: Colt 45’s & 15 Briefcase lifts on  both sides. Sumo Squats to Station 4

Station 4: 15 Block-a-docks & 10 Louganis. High Knees back to Station 1.

Rinse and Repeat
Mary:

20 Box Cutters

20 Plank Jacks

6 rounds of Captain Thor(or thereabouts)

20 Crab Cakes

15 Homer to Marge

15 Pickle Pounders

Announcements: Check Slack and Facebook
Prayer: Crablegs, Moby’s Dad,  Shredder and Buford

Better Late Than Never “Poppin da Cherry”

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Nutcracker

Warm Up: Lap around the entrance

SSH  X 20 IC

Daisy Pickers X 15 IC

Imperial Walkers X 15 IC Core exercise

Hillbillies X 15 IC Core exercise

Sir Fasio arm circles X 10 IC forward and backwards

The Workout: Cement Block Day

Block-a-d0ck X 15 IC    crabwalk down to island and karaoke back

Colt 45’s  IC      Crabwalk down to island and karaoke back

Elf on a shelf X 15 IC    Lunge walk down to end of parking lot and Lunge back

Briefcase lifts X 15 IC on each side Crab walk to island and bear crawl back

Diamond M’erkins X 20 IC   mosey around parking lot

Lion king X 20 IC     mosey around parking lot

Wonderbra x 15 IC     mosey around parking lot

Block-a-dock X 15 IC    mosey around parking lot

Elf on a shelf X 15 IC       mosey around parking lot

Were not worthy X 15 IC     mosey around parking lot

Stash block for future workouts

Mary:

Pickle pounders X 15 IC

Homer to Marge X 15 IC

Boxcutters X 15 IC

World war II’s X 22 IC
Announcements: Slack and Facebook
Prayer: Shortpole parents relocation. Cupid mom’s surgery

When all else fails, bring in the pain sticks

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Pax of 12 rounded out the final W for Flanigan and breach at the nutcracker handing over the throne to norm and wiggly. Breach was under the weather… but a true warrior and showed up hauling some pain sticks

YHC (EC) wanted to lead a beat down that wouldn’t be forgotten to blue hen (EC), slide rule, da business, norm, wiggly, short pole, fromunga, Smithers, Cupid, UTI and breach

Warm Up: jogged around parking lot at the school, met in front for SSH x 20 IC, daisy pickers x 10 IC, morracan night clubs x 20 IC and some leg stretching
The Workout: split into groups of three. One ran counter clockwise around lot with pain stick to his partners who bear crawled/ reversed lunges clock wise. Q had a few cards in his pocket that were randomly called out;

wide grip merkin x 16

hand release merkin x 15

monkey humpers x 17 IC

SSHx 100

calf raises x 100

standard merkin x 25

Oblique crunches x 15 IC

smurf jacks x 25 IC (chilcutt plank jacks)

carolina dry docks x 14

Mary: final beat down was the Bruce lee named after the martial artist who did these core exercises daily in sets of three

american hammers x 10 IC

leg raises x 10

lbc x 20 IC

heel Touches x 10 IC

boat canoes x 10 IC

100’s

pax thought we finished after set one, managed to squeeze one more round out

Announcements: dads 2.0 this Saturday 8:45 at womble, q source todaybat Starbucks, slide rule opening up donation wallet to ALS
Prayer:crab legs, Smithers starting a new job, lipsticks mother in law, norm has national guard this weekend

taken out by YHC

 

It’s been a great run at the nut. Happy to fill in when needed

Flanigan out

Nutcracker Backblast 2/19/19

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Pax of 9 for Nutcracker

Flannigan, Wiggly, Norm, Sandlot, Particle Board, Short Pole, Lipsync, Da Business

Breach on the Q

Warm up– Jog around the school and head toward Green oaks parkway. Stop at corner for 22 counts of SSH and Imperial Walkers and merkins. Continue on down Green Oaks to Rovisys. Stopped 2 more times for 22 counts of Good mornings, squats, hillbillies and daisy pickers.

Main Event: Mosey over to the railing for a cadence counts of traveling and traveling Merkins/Russian typewriter up the railing. Fast feet across the curb and job over to the top of the ramp. Partner up, partner 1 jogs to bottom on the ramp to the light pole and then sprints back up to the top, while partner 2 does LBCs for round 1, reverse LBC’s for round 2 and big boy sit up for round 3. After 3 rounds 22 counts of prisoner squats and goofballs. Job back toward railing with some more fast feet across the curb.

Bear crawl under the pax down the railing when the last man gets to the front entire pax does a merkin for 2 rounds. Regular bear crawl to finish at the bottom of the ramp. On the move back toward the school. Stop at both guard rails for some 22 count dips and Irkins. Stop one last time at the corner for some 22 count WWII’s. Mosey back to school and circle up for Mary

Mary: Around the world 10 count exercises, Wide grip merkins, Diamond merkins,  LBC’s Freddie Mercuries, Homer to marge, Dying cockroaches and Pickle Pounders.

Prayers for a Moby’s dad, UTI’s dog and Lipsyncs dad

Da Business took us out in Prayer

Wet morning, will they come?

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Pax of 8 came to the nutcracker, Flanigan (YHC) wanted to bring some memeries for his second to let Q

Norm, peak week, slide rule, breach, pac man, wiggly and da business came for some entertainment

Warm Up:jogged around parking lot, circled up for SSH x 20, hillbillies x20, Moroccan nightclubs x 20, good mornings x 10
The Workout:even numbered pax grabbed some cinders and John cusacked to the track from front lot. Half way, did 10 squats with blocks. Kept on moving, Heard some moaning from the blocks over head, knew it would be a good start to the day

split up in groups of 4, dropped 4 blocks in opposite corners of the track, later out the beat down; corner one wonder bras with blocks x20, reversed lunges to next corner, 20 merkins, jogged along straight away to corner, 20 squats with blocks, wheel barrowed to corner, LBC x20 (IC slide rule!!!) jogged back to first corner, repeat. Goal was four laps, got in 3.5, clocks a ticking

John cusacked blocks to bricks, hope they stay put. Jail breaker to front of school to circle up
Mary: LSF x20, dying cockroach x 10, 20 merkins
Announcements: 2.0 workout this Saturday at bond park with carpex. They will host 3rd Saturday of the month, south wake has the first Saturday  starting in March, emeril and blue hen have the Q
Prayer: shredder and princess cut who was on mind and haven’t seen in some time. Anyone who knows his where about a or contact info, let’s reach out to him.

 

Breach took us out

PS- breach and I have one more Q at the nut before norm and wiggly begin to crack some