Still trying to recover

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Pumpkin Spice's VQ at Ground Pounder

I think I got the cadence and count down for my VQ, but I forgot to “recover” after each exercise.
FNGs: None
Warm Up: Side straddle hop; imperial walkers; hillbillies; good mornings; abe vigados; sir fozio arm circles.
The Workout: Mosey to the rock pile. HEAVY ROCK 3 rounds 10 count: curls, triceps, rows, shoulders, squats, GPs; TWO SMALL ROCKS 2 rounds 10 (cadence): boxing, shoulders, L-raises, annies, T-pushup position rows, merkins. Mosey to basketball court; Two rounds of knockout. Overhead clap while waiting in line. When knocked out, while waiting for the end of the game, Bobby Hurleys round one & WW I round two. Wilt Chamberlain modified (100 LBCs; 100 Squats; 100 low slow flutter)
Mary: Good Morning
Announcements: See slack
T-Claps (Recognition): None
Prayer: Forcep’s work situation; Praise for Motor Boatin’s diagnosis.

Cletus 3/19/21 My Weinke Got Wet!

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PAX:  Abe, 187, Cancun, Katniss

FNGs: Nope
Warm Up: 20 SSH, 15 Imperial Walkers, 15 Hillbillies, 15 Good mornings, 15 Daisy Pickers, 15 SSH
The Workout:

Dear F3,

YHC never thought it would happen to him…

The alarm went off and it was time to head to Cletus.  YHC had stayed up late planning the workout and struggled to shake out the cobwebs.  YHC arrived just in time and found Cancun, Abe, and 187 ready to get their Friday started on this wet and dreary morning.  While starting off with a the normal warm-up, we were blinded by headlights of an arriving vehicle.  YHC was ready to dish out the customary burpees.  But it wasn’t a late arriving PAX that emerged from the white Mercedes, it was more like something that you would see on a Hollywood red carpet.  The first person to emerge was a stunning tall and thin red head that had incredible legs and …pecs.  Wow, YHC thought, what a nice surprise this Friday morning.  Then a brunette emerged and I kid you not, she was as smoking as the ginger.  What’s next?  Oh come on,  yes the bombshell blonde!  And like that wasn’t enough there was a forth!  The fourth lady, well to paint the picture best, I would have to say she looked strikingly like Lipstick’s M.

It was at this point YHC realized he was gawking and had unintentionally stopped the workout.  YHC looked around and to no surprise, he wasn’t alone,  no one seemed to have noticed the excessive break in action.  YHC pulled out his weinke as he couldn’t remember what was planned next.  YHC couldn’t read what was on the page as he became aware all the ladies were looking over at him and whispering amongst themselves.  YHC was a little embarrassed and assumed they were talking about the size of the weinke he pulled out.  YHC had used a whole piece of paper for it.  Then a moment of clarity, why leave the area right now!  So audible called and headed to the tennis courts where the view was extremely nice this morning.  Oh, did YHC forget to mention that all of them were dressed fully in white, head to toe?  That’s right, skin tight white athletic shirts and yoga pants.

Not that anyone cared, but we did sort of an ab tabata.  1 min for each of 3 exercises, 30 sec break, 3 more exercises .  Figure 8’s (30 sec CW/CCW), Windshield Wipers, Rotating piston, 30 sec Break, Starfish crunch, Plank Tucks, Upper Circle Crunch (30 sec CW/CCW).  Form was questionable for these due to the YHC poor demonstrations of this new stolen material and the fact that the dream team had mossed over to the concession shelter directly in front of us.  It seemed intentional as they proceeded with a plethora of stretches while shifting position in a CW circular rotation that gave each specimen a turn in the direct line of sight.  The performance delighted the eyes and induced shameful thoughts.  After their warmup they headed off towards the picnic shelter and each provided us a courteous hello and tease full wave as they passed by.

So what did we do?  That’s right, we headed to the picnic shelter.  Pax divided up into 2 groups.  Group 1 BTTW, Group 2 Erkin twists, Switch, Group 1 People’s chair, Group 2 Dips.  Rinse an repeat 3X.  YHC knows you don’t care!  What happened to the dream team?  Well they were doing laps around the soccer fields.  Did YHC mention it was raining and cold?  That the dream team was all in white?  It wasn’t a hard rain, but it wasn’t a mist either and apparently the dream team “don’t do bra’s”.  So after we finished up at the picnic shelter, it was time for the chase!

We headed to the track around the soccer fields and performed a 4 corner stack OYO .  10 Burpees, 15 Merkins, 20 Monkey Humpers, 25 Sumo Squats.  It was a slow start by the PAX and YHC thought he was neglecting his duties as a Q (due to the 4 fine distractions) and would need to encourage the PAX.  It was about this time that the dream team lapped us…no encouragement needed.  It was like the PAX were shot out of a cannon and off to the races.  We ran along side most of the dream team to the next corner.  These ladies were fast with those long legs and there was some good flirtatious mumblechatter along the way.  When we got to the next corner, the PAX banged out exercises like mad men and sprinted to catch up to the wet shirts ahead.  YHC thinks we were headed to the 3rd corner when we realized 187 was falling behind.  Apparently, the dream team member that looked like Lipstick’s M was their weak link.  We told the ladies how we circle back to pick up the 6 in F3 and they said in unison with pouty lips “that is so sweet” and they headed back with us.  We found 187 and their 6 mubblechattering it up!  Those two were really hitting it off like they had known each other forever.  We finished up the 4 corner stack and headed to Mary while the dream team headed back to the concession shelter for their own version of Mary.

Mary:  WHAT?  Come on… WE SHOWED OFF OUR PICKLE POUNDERS and they were clapping and hollering like a bunch of drunk Irish men!!!  Followed up by some shoulder taps just to show we had more left.  A few stretches and called it a day.

It was about this time that YHC snooze alarm went off…it was all a dream.  YHC headed to Cletus and to my surprise it went identical to my dream.  Well except there was no dream team and 187 wasn’t the 6, might have been the other way around!!!

Announcements:  Saturday HSPD Blood Drive, LAR next Saturday
T-Claps (Recognition):  Abe, Cancun, and 187 for coming out on this dreary day
Prayer:  Pickachu’s M’s back issues and test results

No Quads Necessary

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A request was made to go easy on the quads by a particular PAX during the EC run today. Apparently, the quads were heavily targeted on Tuesday and full recovery had just not taken place. While the request was taken under advisement, it was certainly not fully honored. YHC only omitted one exercise and replaced it with a non-quad move. With kettlebells, you would eliminate snatches, swings, squats, and similar moves if you don’t use the quads…so while that certain PAX became salty, we proceeded forward generally as planned. The Bat Cave was full of municipal vehicles, police cruisers, and the sounds of mostly the Dropkick Murphy’s during Crazy Ivan today. There was a fake storm that came through last night…

FNG’s: no
Warm Up: SSH x 30 IC, Sir Fazio Arm Circles x 7 IC (F/R), Good Mornings x 10 IC, Imperial Walkers x10 IC (wait…no hillbillies?), Overhead Claps x10 IC.
The Workout: 4 Rounds of 6 Exercises. 1:15/0:15 Tabata style. Exercises were:

Figure 8’s, Kettlebell Bear Crawl, Kettlebell Squats, Snatches, Midget Love Handles, Swings.

Mary: 2o nice n slow Good Mornings IC.
Announcements: Long Ass Run March 27th, check Slack. Apparently, CarPex is trying to work on form by having “Form Week” next week. A couple of our own, Pikachu and Dawgpound, will be guest Q’s down there. Pumpkin Spice on the VQ at Ground Pounder tomorrow.
T-Claps (Recognition):
Prayer: Motor Boatin’ with good health test results. YHC took us out.

What kinda moves are these anyways…??? SCHLEGS

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FNGs: NONE
Warm Up: 187 made the call to go as I was deep in mumblechatter… Quick mosey around the PL.

SSH x50, Daisey Picker x15, Frankenstein x10, “arms out”…. Deep squat x15, Seal Claps x10, hold em out, OHC x10, hold em out, Seal Claps x10. Michael Phelps.

The Workout:

PAX were pre-blasted this would be a near-zero running workout, they got it. Two coupons were introduced. 2 “pacers” went around the parking lot loop w/ coupons John Cusack. While they were off the following were done AMRAP and as the pacers came in, 2 more went out and we moved on to a new exercise. Repeato until finished with the moves.

Push back Merkin (https://www.youtube.com/watch?v=mej9bd7Uccs), prisoner squat, mountain climber, bulgarian squats on the short wall, elevated push back merkin, step-ups, BTTW, People’s chair, Dive Bomber Merkins, Mickey Mouse Merkins, WWII, 1 Legged skaters.

Mary: We passed those coupons around for everyone to get a chance – while the rest of the group did the mary exercise two would do a dying cockroach position pushing the block over the chest. We rotated after each call.

LBC 20, Box Cutter 20, Homer-Marge 30, LSF 20, Pickle Pounder 20
Announcements: Deadbolt on the Q at Kung Pow
T-Claps (Recognition):
Prayer: YHC took us out.

Do Pigeons fart?

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FNGs: None
Warm Up: Mosey to the bank on HS road. Leg swings and tiger claws in the drive thru
The Workout:


Mary: stretching and a lengthy conversation about pigeons
Announcements: Long Ass Run. Need a Q for Ivan next week
T-Claps (Recognition):
Prayer: job searches, weather today

The Mario Cart lineup continues…

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Saturday, March 13th

FNGs: welcome Yoshi!

This FNG was another recruit by Emeril.  3 weeks prior Emeril had brought out 2 FNG’s that were named Mario and Luigi because of their moustache’s and also because they knew each other.  Well it just so happened that Mario and Luigi knew the FNG so I had made up my mind during the ME he was going to be Yoshi…one of my favorite Mario Cart characters.  The FNG did the standard introduction in front of the group but I decided to shut it down quickly in case some of the PAX needed to get over to Grounder Pounder.  “Everyone say hello to Yoshi.”

Warm Up:  Michael Phelps arms, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, OYO 25-30 Merkins.

The Workout: U-Turn standard route in reverse, with a 3mi option.  This was the last weekend to earn a Mt Dew branded long sleeve T-shirt

Mary: no time unfortunately

Announcements: Long A$$ Run on Sat. March 27th, Blood Drive on Sat. March 2oth hosted by Holly Springs Rotary Club, Gillette will be a St. Baldrick’s Participant and shaving all that beautiful hair

T-Claps (Recognition): 25 PAX at U-Turn!  Picking up the 6.

Prayer: all the unspoken, those suffering from sickness, mental illness, addiction, loss of a loved one, and those who have lost their way.  Thankful for everything the good Lord provides.  YHC took us out.

The Quiet Man

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Happy St. Patrick’s Day! YHC made it a point to take the Q today at my site to deliver the celebratory beatdown and celebrate our Irish pride. Honestly not a lot of hooliganry, shenanigans, or mumblechatter during the workout today. Some workouts have a lot of chatter and a lot of laughs…others not so much. I know that YHC’s method of leading often leads to a quieter workout…but that’s my working style…get things done…I’ll get my talking in at 2nd F! Seven Hearty Hooligans posted at Womble for a 4 leaf clover of fitness…so we went to 4 different spots on the grounds. Each spot, had a relatively narrow focus on the muscle group under attack.

FNG’s: No sir!
Warm Up: SSH x 30 IC, Daisy Pickers, Annie’s, Chinooks, Seal Claps, Frankensteins all x12 IC, Good Morning x6 IC.
The Workout: We moseyed over to the baseball parking lot where PAX were instructed to bear crawl the length of the parking lot and choose a challenging large rock. We did 2 rounds, with a bear crawl/lunge walk break in between. Curls for the Girls x25, Wonderbras x15 IC, and Rut-Rows x25.

Stop 2 had us moseying to the bandstand…now to work on some upper body/chest area. Balls to the Wall x 10 IC, Irkins x25, BTTW x12IC, Dips x25, BTTW x15 IC, Derkins x20, BTTW x20 IC, Hand Release Merkins x20. People’s Chair to recover…because we would be hitting legs next. Moseyed over to the large parking lot.

YHC previously set up 4 cones for a suicide series. Run to 1st cone, 5 burpees. 2nd Cone = 10 Alternate Lunges IC, 3rd Cone = 15 Squat Jumps, 4th Cone = 20 Monkey Humpers IC. A few PAX got to start climbing down the ladder, but otherwise, we picked up the 6 and proceeded. We finished up this 3rd “leaf” with 20 Prisoner Squats, 20 Zebra Kicks x20 IC, and 20 more Prisoner Squats.

We moseyed over to the tennis courts for Mary and stretching.
Mary: WW1’s x20, Dying Cockroach x 20 IC, LSF x 20 IC, and Pickle Pounders x 20 IC. Pigeon Pose both sides, high plank, side plank both side, high plank, Good mornings x6 IC. Slainte!!!
Announcements: Great TEDTalk last night about ShieldLocks. Check out the archive if you weren’t able to be there. Long Ass Run, Saturday March 27th.
T-Claps (Recognition): Cancun for getting out here and posting quite often since starting 4 weeks ago. Way to get it!
Prayer: Cancun and his wife’s book deal/process, FloJoe and his M…she’s got a good job possiblity, hope it goes well. YHC took us out. Grateful to be here this morning with these HIM!

We kicked off St. Patrick’s Day with a Boom!

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Rolled into the Trot on this St. Patrick’s Day trying to sort out exactly what we were going to do today. After getting out and talking amongst the PAX I nearly forgot I had the Q when the time was near until Pots asked who had the Q.

 

FNG: None

Warm Up: Field Trip up to Wake Chapel Christian Church. BTW I have been going here all my life. If you are looking for a Church Family or want to visit, we would love to have you. Awesome Preacher who preached from the bible and the Word of God!! Circled up there for side straddle hops (21), Hillbillies & imperial walkers (21), Sir Fazio Arm Circles (21), Good Mornings (21)

The Workout: Counted off into 2 groups. Group 1 stayed at Pittsboro Street at the end of the cemetery doing AMRAP while Group 2 ran through the cemetery all the way to the other side of the church to the pedestrian drop off. (20) of each exercise and moseyed back up the stairs down the ramp back to group 1. Group 1 repeated every exercise done by group 2. We did a total of 4 circuits.

Monkey Humpers—Donkey Kicks

Low Slow Flutter—Merkins & Deep Squats

Nipplers—Shoulder Taps

The run was a little longer that I expected so we had to cut it short and hit the road. We moseyed across the street down Fayetteville Street. 1/3 of the way we stopped for lunges (3) and a push up. Rinsed and repeated. 1/2 way we stopped and 10 jump squats. Kidcracker and Breach were racing I think, and we all met at the American Flag in Varina. We then did dips, merkins, urkins and moseyed back to Possum Trot Parking Lot.

Mary: LBC (15), Homer to Marge (20), Chill Cut IC to (40) Have a Nice Day

Announcements: Jersey Mikes in Fuquay Has Teamed up with Military Men in Actions to raise Money for this Awesome organization. All proceeds got to them. March 31st. Come out and Show your support!!

T Claps: Fram for EC and He is back!!! Norm branched off a got some miles!

Prayer & Praise: Maggie Petterson neighbor of Roger Roger. Cousin of Roger Roger having health issues and a hard time. Crab legs, Bondo’s M having a procedure today. Pray that all goes well.

Bondo celebrating 35 years with his company and retiring June 30th! Congratulations! My son Will is celebrating his 21st Birthday today! God is Good!!

YHC took us out. It’s an Honor to be apart of F3!!

Not too Wet n’ Wild

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FNGs: none

PAX: @Finkle, @Gamecock, @K I T T Y L I T T R, @Martini
Warm Up: Mosey up to the covered bus ramp area at FV Middle School.  SSH’s 20 in cadence, overhead arm stretches and arm stretches across your chest, Michael Phelps, Downward Dog into Pigeon right knee then left knee, followed by a walk up slowly stretching our calves and hamstrings.

The Workout:

Event 1:  Plank hold Indian Bear Crawl.  In a line we held plank while the last man bear crawled up to the front of the line the length of the bus ramp.  Then we called out an 10 count exercise, followed by Bears and Dan’s coming back to where we started.  This is a bear crawl followed  by a 1:4 ratio of lunges to squats building up to 5 lunges (each leg) and 20 squats.  R and R.

Event 2:  Pax performed a given exercise while a runner ran the bus loop.  We did Merkins, LBC’s, Turkish Get Ups, Pickle Pounders, Wall Sits with Seal Claps and others.
Mary: There’s something about Mary that we all love…our abs!  We did Homer to Marge regular, followed by holding your left leg up then right leg doing a 10 count cadence, next was ABC’s and then Reverse LBC’s.
Announcements:  BRR (forming a team).
T-Claps (Recognition):
Prayer: @Norm and his family recovering from Covid, @Finkle has family that is traveling this week, @Gamecock mentioned that his church is opening back up and praying for wisdom as they do so.  @Finkle led the prayer.

Crazy Ivan

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The Workout: rotation of 7 bell exercises while taking turns (OnePAX at a time) 75 pound atlas ball carry 20 feet, five burpee’s, carry the ball back
Mary: LBC, box cutters, “bring Sally up“ push-ups
Announcements: ATT long ass run last Saturday of the month.
Prayer: prayers for Docs child preparing for surgery this month. Prayers for the family and friends of pumpkin spice his friend who passed.