Normageddon it! > Part 1

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YHC has had the honor of being part of F3 for two years now and it is only fitting to celebrate with a week’s worth of Q’s (albeit somewhat disjointed).  This is just a small way to give something back to those who have given so much to me.

Thanks to all of you who have truly helped make this much “more than a workout” and created a great community of mutual encouragement and accountability. YHC is not only in the best physical shape I’ve been in since high school, but much healthier mentally and spiritually than when I started two years ago as well. Not to mention the great friendships that have been made along the way! Thanks for being there in the gloom and for the constant push. It is greatly needed and appreciated even more. Keep it up HIM!

FNGs: None
Warm Up:

  • Mosey around the lot for a tour of what was to come…
  • Recitation of the F3 Mission Statement (Aye!)
  • SSH x 24 IC
  • Daisy Pickers x 15 IC
  • Frankensteins x 15 IC
  • Windmills x 15 IC

The Workout:

We counted off by 3’s to form 3 different groups. Each group split up and ran to one of three stations to do an exercise that was listed on the sheet. When finished, we returned to “home base”, when the whole team was back we did 5 burpees, and proceeded to the next station. The round was complete when all PAX completed all 3 stations with burpees in between. We completed 4 rounds total but dropped the burpees in the last round due to time constraints.

Station 1 > Abs > each exercise = 20 count IC
Round 1 – LBC’s
Round 2 – Freedie Mercuries
Round 3 – Low Slow Flutter
Round 4 – American Hammers

Station 2 > Arms
Round 1 – Merkins x 20
Round 2 – Carolina Dry Docks x 20
Round 3 – Sir Fazio Arm Circles x 10 fwd/ 10 rev IC
Round 4 – Shoulder Taps x 20 IC

Station 3 > Legs
Round 1 – Squats x 20 IC
Round 2 – Lunges – alternating legs – x 20 IC
Round 3 – Star Jumps x 20
Round 4 – Apolo Ohno’s (Speed Skaters) x 20 IC

Mary:

Homer to Marge x 10 IC
Homer to Marge – right leg up – x 10 IC
Home to Marge – left leg up – x 10 IC

Announcements:

  • No Mulch this Sat.
  • BRR next weekend

T-Claps (Recognition):

  • 4 PAX did 2 mile EC – good work!

Prayer:

  • COVID
  • Kids in school
  • Dauber’s daughter is homesick @ Baylor

As always – it’s an honor to lead! Until next time…

40 Year Old Happy Meal

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4 times as many Pax as last week. Strawberry Hill back for the first time since March (by his own admission). Workout brought football and baseball to the gloom.

Warm Up:

Arm circles and Michael Phelps; the main thang would be enough of a warm-up and time would be short.

The Workout:

DOUBLE QUARTER POUNDER
Run 25 yards, do 25 merkins
Run backwards to Goal then run to the 50 and do 50 squats
Backwards to Goal Line run to the 75 and do 75 Mountain Climbers
Run backwards to the goal line and run to the hundred and do 100 SSH.
Rinse and repeat for the Double Quarter Pounder.
– 25 butterfly situps
– 50 jumping lunges, scale to squats
– 75 shoulder taps
– 100sec horse stance

FIELD OF DREAMS
Make a baseball diamond. Count off by fours.
Home plate: timer; 15 burpees
First Base: AMRAP twinkle toes until relieved.
Second Base: AMRAP capoeira push-ups until relieved.
Third Base: AMRAP J-Los until relieved.
Continue until all Pax have done the Burpees.

Combatives:

Self-induced Pressure points with common objects (pens, spoons, etc)

Mary:

Freddy mercury, Moguls, box openers, side crunches, plank pounders

Announcements:

No mulch this weekend

Prayer:

Gary(friend of Quiver), 70, on ventilator with COVID; Dovetail’s wife (get to a good place mentally)

Pax of 1 for Viscous Cycle

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FNGs: None
Warm Up: 10 Good Mornings, 10 ct Willy Mays Haze, 10 ct Dynamic Leg swings
The Workout: 9 mile route through Holly Springs (358 ft of elevation)
Mary: What? I was solo.
Announcements: None
T-Claps (Recognition): Forceps for going it alone on a hot humid day
Prayer: Prayed I wouldn’t get talked into posting a Fumunga lead workout but I did.

Audible Action at The Ballfields

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It’s been nearly 3 weeks since YHC took the Q. For me, that’s a pretty long time and a good amount of time to cook up some great plans for beatdowns of all kinds. YHC had a great plan for what we would do at TBD this morning.  With today being the IronPax work out and the usual R4TJ offerings, I knew I had to come up with something quite different.  Just started the EC trek up Stinson when I saw Nemo rolling in, so I did a U-Turn and grabbed him. During our EC on this awful humid morning, YHC scrapped his previous plans in an effort to not kill any pax or himself. Those plans will be a fall workout.  Everything but warm ups were audibles today.

FNG’s: not today
Warm Up: SSH x25, Hillbillies, Imperial Walkers, Fazio Arm Circles, Daisy Pickers, And 25 Standard merkins.
The Workout: Mosey to the dugouts by the ball fields. Started with a 30 ct. IC Balls to the Wall, then mosey to the poles at the end of the path for 5 burpees. Pax then moseyed to opposite side dugouts for People’s Chair 30 ct. IC, followed by a Mosey to opposite poles for 5 star jumps. We repeated this procedure 3 times with wall exercise counts descending to 20 for round 2, and 10 for round 3. However, exercises at the ends increased to 10 then 15 burpees and same with star jumps. Finished with an every pax 10 count of People’s Chair.

Next did 30 merkins in honor of Bondo’s oldest child. Nemo told Bondo to answer age 2 for fear we would do more burpees. Did 21 squats on the same note for Sprinkler.

Mosey to the rock pile lot for 11’s.  Exercises were Ground Pounders IC and WW1’s. We alternated taking the rock with us or leaving it behind on each pass. Finished up and moseyed back for Mary.
Mary: Not much time, so finished with a 10 ct. each pax plank hold.
Announcements: Mulch, couple weeks to go.  CARPEX CSAUP invite is out there.  Virtual BRR.
T-Claps (Recognition): Bondo! That guy keeps up with everything we do. RESPECT!
Prayer: Tetanus nephew with liver issues and healing.  Healing for Tetanus and back issues right now.  Coal Ash father in law with colon cancer. Moby and his family member now in hospice.  Those that are jobless. Those that are addicted.   Hope and freedom in those places.  YHC took us out.

Where the rubber meets the road.

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FNGs: None
Warm Up: Mosey around Clubhouse, SSH IC 20, Imperial Walkers IC 10, Hillbillies IC 10, Daisy Pickers IC, 10, Frankenstein IC 10, Sir Fazio Arm Circles IC 10 forward/backward, Shoulder Stretches.
The Workout: 2 Big Tires 2 man teams on each tire.  4 sets > shoulder press 10x / 25 hop ups, Rotate tires halfway through. (lockout the hold if can’t press) 4 sets > Bench Press while partner holds 15-25 reps / calf raises 25, Rotate tires halfway through. 4 sets tire flip (10 yards) while partner calls exercises. 4 sets of tire drag (10 yards) while partner call exercise.
Mary: Leg climb 10 reps each leg, V-ups 10 reps (holding rep 5 and 10 for a 5 count)
Announcements: Something Awesome AO on Mondays. Trying to grow. Continue to read the Q-source and wanting to exchange “Free to Lead” book for continued Acceleration in all the core quadrants of F3.
T-Claps (Recognition):
Prayer: New Mexico’s friend Chris with Leukemia, All faculty, parents and students learning and working through the virtual academy platform for learning. Unspoken.

New Lighted Frisbee at Mutiny

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FNGs:None
Warm Up:  Good am, static stretches, SSH
The Workout:  Ultimate frisbee:  6v5.  Lots of burpees.  Lots of scores.  Lots of great throws and catches.  breach brought a light up frisbee  still hard to see/play in the darkness especially if you were wearing black/dark clothing.

Mary:  None
Announcements:  Iron PAX; possible Ultimate next week AFTER Mutiny.
T-Claps (Recognition):  PAX who were flexible playing Ultimate one week early.
Prayer:  Welcome back Norm from his Army training; Best wishes to Boy George as he gets ready to close on his house and begin an adventure across the USA with his family.  UNSPOKEN.  YHC took us out.  Honored to lead.

Sunday Funday

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FNGs:

None

Warm Up:

10x Fazio Arm Circles (Fwd & Rev), 10x Imperial Walkers, 10x Hillbillies, 10 Daisy Pickers, quick mosey up and down the parking lot to include butt-kickers, high-knees, karaoke to the right and left

The Workout:

4PAX completed “I Believe It’s Jogging…or Yogging…It’s a Soft ‘J’ Virtual 5K” (@LipSync, @RogerRoger, @Dauber, @Forceps).  7PAX completed the “standard route” of 5-6mi at AGS that I learned from @Mookie, which is leaving Womble, R on Stinson, R on Bass Lake, L on Salem Ridge, L on Linksland, R on Holly Springs Rd, L on Raleigh Rd, L on Grigsby, and follow Grigsby to the backside of Womble and enter the 2nd entrance back to Womble.  This ends up being around 6miles, give or take a little depending if you’re the “6” or you’re picking up the “6”.

When YHC and fellow 6PAX finished our 6mi jog, the 4PAX who completed the “Kind of a Big Deal” Virtual Run https://runsignup.com/irun2stayclassy were already in their T-shirt’s, wearing their medals, sipping cans of Coors light, and had already taken a memorable group picture with the classic AGS sunrise in the background (Photo available on Slack 1stf channel at 9:27am Sunday 8/30)

It was a beautiful day today and the humidity felt like half of what it was the morning prior…thank you to all of those who came out and joined.

Announcements:

2020 IronPAX Challenge Week 1

T-Claps (Recognition):

Picking up the 6

Prayer:

Gave thanks for bringing us together for fitness, fellowship, and faith {F3}, as well as keeping us safe Sunday morning.  We prayed that God will look over our friends, family, and loved ones.  We also prayed God to give strength and comfort to those struggling from addiction, disease, mental illnesses, and sickness.  Lastly we prayed God will look over those who have lost their way and we ask that they are given the strength to once again follow His path.

Awesome Monday!

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YHC has been on LED about coming out to Something Awesome instead of Mutiny and he finally showed!  Glad to have you in the gloom, it’s only 2 miles closer but appreciate you guys showing as I was expecting a couple FNGs.  The FNGs didn’t make it, I’ll have to keep up the EH.  Now that our pool is back open(burned down 2 years ago) it’s a great spot to EH guys.  Something Awesome will be a great site just gotta keep working the area.  Appreciate all of you who showed and glad to see Towelie back for his second post and he had the towel again!  Have a great week!!

 

Pax:  Fonzy, LED, Quiver, Towelie, New Mexico(QIC)
Warm Up:  Jog around the school, SSH, GM, EW, HB, Merkins
The Workout: Reverse Jacob’s Ladder(bonus 10 burpees at the end), run up banks road come back down to the benches, 20 foot release squats, 20 dips, 20 LR step ups, 20 urkins, rinse repeat X 25, rinse repeat x 20.  Inverted Mtn Climbers X 15 run across parking lot, rinse repeat X 10, and X 5.
Mary:  elevated flutter kicks, protractor and rosalitas
Announcements: Wednesday at Possum Trot Fonzy will be leading some insane workout from SC.

Prayer:  Quiver’s Uncle and his family post Covid. NM’s friend Chris in the hospital fighting Leukemia.

Counting to 15 Sucks

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FNGs: none
EC: Nemo, Coal Ash, Bulls Eye (bike ride)
Warm Up: Quick jog around the block, dodging the one car that was out. Circle up for SSH x 15, Imperial Walkers / Hillbillies x 10 each, Fazio Arm Circles front and back x 10 each, Daisy Pickers x 10.
fifteenThe Workout: PAX were instructed to select a medium-sized rock and meet up at the amphitheater. It went like this:
Curls for the Girls x 15
Triceps x 15
Ground Pounders x 15
Ruh Rohs x 15
Bus Drivers x 15
We did this for 3 rounds. On the fourth round, we reduced the count to 10. In between each round, we ran around the library and did lunges in the Craigs List meetup parking lot. After the last round, we returned the rocks and did an Indian run around the library and back for Mary.
Mary: WWIIs x 15, LBCs x 30, Freddie Mercuries x 20, Mountain Climbers x 20, 6 inch hold 10 count to Low Slow Flutter x 10 to 6 inch hold 10 count.
Announcements: Mulch sign up! Also, know your limits when working out and let someone know if something doesn’t feel right.
T-Claps (Recognition): Bulls Eye for coming out to exercise before a busy day of virtual school.
Prayer: Coal Ash’s father-in-law for healing, families navigating school, families dealing with Covid, Crab Legs as he continues his journey.

Can we just stretch?

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12 Pax graced Ting with their presence this morning at the beginning of the taper for BRR. YHC promised a must for all marathons and BRRers. The workout was pretty straight forward and simple and hopefully just difficult enough to keep the Pax coming back.

EC: Emeril, Pablo, Dawgpound, Redenbacher, Skidmark

FNGs: None
Warm Up: 1 lap of warmup introducing the workouts at each station
1. 15 Hillbillies
2. 10 alternating reverse lunges
3. 5 Parker Peters
4. 10 Burpee Box jumps
5. 15 Rocky Balboa Situps

The Workout: Partner up off a random count for a two man weave/Indian Run.  Pax would start by the dumpsters at the top of Ting. Run to the short wall for 10 Burpee Box jumps and the return to dumpsters for 5 Parker Peters. Then run down to the turn by the tennis court for 10 alternating reveres lunges. Back to dumpsters for 5 PP. Down to the corner below the ramp for 15 Rocky Balboa Situps. Back to Dumpsters for 5 Peter Parkers. Down to the guard rail for 15 hillbillies and back for 5 PP. Then do it in reverse.

Group met for the 6 and did the last two exercises as a complete unit and return home.

Mary: Some stretching
Announcements: I’m sure there is more mulch to be put down
T-Claps (Recognition): Cowboy and his first 100 mile month
Prayer: Guys stay healthy through BRR and marathon training