December Fitness Test

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YHC is still on IR and had a fun but rough weekend on the town.  That combined made me the master of ceremonies but not the master of anything fitness related.

The numbers continue to be a challenge at good ole PC.  Even the fitness test wasn’t enough to challenge the growing appeal of Downtown Train.

FNG: No

Warm Up: Windmills, SSH, Frankensteins

The Workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians.  We left the basketball court and made a left.
Then down past the cars and made a right.  Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.

Mary: She doesn’t like Paradise City anymore either.

Announcements:. Oakwood 24

T-Claps (Recognition):. Fanny Pack.  He left the workout with a Lipstick-esque urgency but returned to keep working through the circuit.

Prayer: Silence, YHC took us out

Monday mutiny

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FNGs:none
Warm Up:SSH, imperial walkers, SSH, hillbillies, SSH, mountain climbers, leg stretch he’s, arm stretches, fazio arm circles
The Workout:Fedex led 4 pax while 4 stayed at red October. 10- hot potato IC, 10-around the body IC, 10-Figure 8 IC, 10 Swings, 10-triceps IC, 20 -presses, 10- standing be rows and 10- bent over rows. 10- tricep rows. 10-go let squats, 10- each side suitcase deadlifts, 10- each leg single leg deadlifts, 10-squat curls IC. 10-sit-up press, 10- merkin/squat /curl combos, 10 American hammers, 10 side bends.  Rinse and repeat
Mary: derkins, irkins , LSF, LBCs, homer to marge, pickle pounders
Announcements: shield lock, throw back week next week. Possum trot closed Christmas unless a volunteer to q. Oak wood 24 donations and auction
T-Claps (Recognition):
Prayer: injured pax, Fumunga, unspoken.

Who picked this route?

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FNGs: None

Warm Up:     Light jog to the back end of the parking lot, butt kickers back. Switched to Carioca L\R, R\L back to other end of the lot. Frankensteins with a set of Lunge Walks and circled up for Imperial Walkers, Hillbillies, Fazio Arm Circles IC all with a 12 count. Michael Phelps to close out the warm up.

The Workout:

 

 

 

 

 

 

 

Mary: Ran out of time today.

Announcements: Check Slack and Facebook

T-Claps (Recognition): PAX that showed up this chilly morning for some miles.

Prayer:  Oboe’s Father in Law, unspoken

YHC took us out. Always an honor to lead.

Wet Starsky at U-Turn

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FNGs:

None today
Warm Up:

SSH x10

Warm up lap around parking lot

Good morning x10

Warm up lap of kareokees
The Workout:

Standard 5 mile loop with a 2 mile out and back option
Mary:

Missing today
Announcements:

Christmas party. U-Turn moves to Panera in 2020.
T-Claps (Recognition):

Everyone who posted on this rainy morning.
U.T.I. with the Starsky – per the lexicon that’s fartsacking the workout but showing up for coffeeteria. Must say I hadn’t heard this term before – thanks Slide Rule.

Prayer:

Wallaby. Crab legs.

F3 365

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2019 was the first year that YHC has tracked workouts consisently. Early in the year the goal was F3 250 (250 workouts throughout the year – half marathons count as 1, marathons count as 2, 4+ hour CSAUPs count as 4, black ops runs with F3 brothers also count, nothing else does though) but fairly early on I gave myself an additional stretch goal of F3 365. I’m fortunate enough to have lots of time to work out based on where I’m at in life, and double downs could be a freuent occurence on Mondays, Wednesdays, Fridays, and Saturdays. The only concern was work travel – a long trip to Europe in the spring put me behind early and I didn’t really catch back up until sometime over the summer. It was in the fall that I became confident that I would hit the goal, but I didn’t actually verbalize it to anyone outside of my M until sometime in the past week.

It made for a heck of a year. The biggest thing I’ll say is that we have a ton of amazing pax down here in South Wake – if you’re one of them then thank you for an awesome year. If you haven’t been out to some of the more niche AOs (looking at you Tea Time, Thunder, and Ground Pounder) then I would highly recommend it – not all of the fun happens at 0530 on a weekday morning!

I don’t know what my goals will be for 2020, but I know that repeating this will not be one of them. I’m sure I’ll come up with something stupid though.

Based on all of that – I elected to Q Cletus knowing that I would be really close to 365 (ended up being 364 because of a fart sack at Paradise City that I got so excellently called out for) but we were still committed to 365 reps for the workout.

FNGs: None today
Warm Up:

SSH x10

Half lap over to old Ivan lot

The Workout:

Rep count = 10

 

Four corners on soccer field

 

At each corner – 5x double merkin burpees

10x Turkish getups

10x Breakdancers

10x Star jumps

When passing pull-up bars – 10x pull ups

 

After lap 1 rep count = 160

 

Between laps we did 10x IC balls to the wall at the amphitheater. We also modified the 2nd lap swapping out star jumps for merkins for the sake of Shamwow’s ankle.

 

After 2nd lap rep count = 320

 

Mosey back to tennis courts, line up on near line. Bear crawl across, crawl bear back, with exercises at each end:

 

Breakdancer x10

Diamond Merkin x10

Scorpion dry dock x10

LBC x10

 

Rep count = 360

Mary:

5 double merkin burpees OYO to get us to 365 reps total
Announcements:

Christmas party
T-Claps (Recognition):

Hardy – no way I would’ve been getting after it at 5 something in the morning at his age.
Prayer:

Wallaby. Holiday season. Oboe’s father in law.

Sheepdog 12/13/19

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FNGs: none
Warm Up: Gump had our warm up with some of our F3 favorites
The Workout: mosied to the circle at the front of the school for some erkins, derkins, striking, and wedging. Mosied to the side for some stations. One pax set the pace by running from end to end, under the overhang, while the remaining pax cycled through weighted squats/lunges, lateral pulls and buss-drivers (25lb dumbbell), striking/blocking, burpees and no-hand merkin burpees.
Mary: LSF, Fertilizers, crab cakes, and capoeira push-ups.
Announcements: F3 Christmas Party
T-Claps (Recognition): Beater showing up for early EC. Also EC, Mr. Terrific, Dovetail, Shredder.
Prayer: a lot of people dealing with health issues, loss, etc.

The sun did not shine…

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FNGs: None
Warm Up: SSH, Sir Fazio Arm Circles, Overhead Claps, Imperial Walkers
The Workout: The sun did not shine, it was too wet to play….so we did lots of reps of difficult exercises that cold cold wet day.

Unfortunately the weather had me handcuffed with respect to exercises this Q. So kept us out of the grass today. Full disclosure: going in I had no idea what we were going to be doing as this was also mostly an unfamiliar AO for me. That being the situation, probably going to leave out some stuff in this BB.

After warmups, moseyed over to the rings on the playground for some pull-ups, 10…modify as needed and squat hold for the six.

Mosey over to the covered picnic tables for merkins, derkins, and dips. 15 of each.

Back to the rings for another round of pull-ups (this was going to be the trend for today)

Back to the picnic tables for 30 Freddie Mercuries.

Mosey over to the parking spaces perpendicular to the creek bridge. Bear crawl to the end of the spaces, then bear crawl back. YHC instructed PAX to grab a rock. DOA and Forceps grab asteroids while I get a smaller one. We did a bear crawl rock push the length of the spaces. Halfway through, YHC is gets rock envy and switches up for a much larger one to complete the excercise.

20 Wonderbras and then we placed the rocks back in the creek so they could be with their family.

Mosey over to the wall. Balls to the wall 20 count for each PAX.

Stayed on the wall for some people’s chairs, 20 count and then hallelujahs counted off by each PAX.

Back to the picnic tables for 10 homer to marges (exicon).

Mosey over to the circle sidewalk for some bunny hops. Do a lap, try to hit the middle of each square. Modify with step ups if needed. Did 2 laps.

Back to the picnic tables for 30 LBCs.

Back to the rings for one more round of pull ups.

Back to the picnic tables for box cutters x20, standard merkin x20, windshield wipers x10

Have a nice day. YHC took us out

Mary: Did plenty of core throughout the workout, so not really
Announcements: Christmas Party (already happened at the time of this writing.
T-Claps (Recognition): PAX that came out in the nasty weather
Prayer: YHCs father-in-law whose having a heart procedure this week, Wallaby’s family, Slide Rules family as they prepare to welcome a new life into the world while also mourning the loss of a dear family member. All unspoken. Apologies for any omissions.

MAKING TRACKS ON THE TRACK AT TB

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This BB was posted on behalf of Tetanus.  He was QIC and this was his VQ!!!  Way to be Tetanus

Getting the Backblast up late!!! Momma always said I was a procrastinator. I didn’t get a birthmark until I was 3.  VQ at TB barely slept last night like a kid on Christmas Eve. A little Winter chill didn’t stop 11 HIMS from getting better today. -Tetanus

FNGs: None

Warm Up:  Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, then we mosey to get the blood flowing…..Behind the school and circle up for a couple more warm up exercises…….SSH x 15 IC, The Hillbilly (in honor of VQ motherland, WV) x 15 IC

The Workout:

Mosey to the track and partner up…….

Round 1 – Bear crawl/zombie walk the track…..PAX 1 runs the track while PAX 2 follows behind in a bear crawl, PAX 1 laps around and tags PAX 2 and PAX 2 begins the run while PAX 1 picks up the bear crawl. Rotate back and forth until 1 lap is complete by the bear crawl/zombie walk combo. RECOVER

Round 2: PAX 1 runs a lap while PAX 2 does mountain climber Merkins AMRAP, then recover for a 10 count, then AMRAP again until PAX 1 finishes his lap, then switch it up.

Round 3: Same as Round 2 with overhead claps

Round 4: Same as Round 2 but holding plank

Time flies when you’re havin fun……PAX mosey back to the flag

Mary: Pretzel crunches x 12 IC, Freddy Mercury x 14 IC, LBC x 20, Homer to Marge x 25,  have a nice day

Announcements:  Christmas party this weekend – auction items – proceeds go to Healing Transitions, 24 hr run for Healing Transitions, 3rd F vision meeting next Wednesday @5:30AM @Dunkin Donuts.

T-Claps (Recognition):  Yogurt and Da Business for picking up the 6

Prayer:

Wallaby, Pikachu/POTS for those PAX MIA (check in on them and see how they are doing), Quiver’s family, Kosher’s family, Oboe’s dad, Florence’s friend and family

High Quality H2O

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Aquaman left the dark side and came to the hood to Q R4TJ this week and with him came the rain. 5 HIM showed up to get some wet miles in.

FNGs: I thought we had one when I stepped out of my car, but then I realized it was Travis….you know that guy “Lipsync”

Warm Up: 12 X SSH, 12 X Frankensteins, 12 X Hillbillies all exercises in cadence

The Workout:

The rain was coming down pretty good when we arrived and Aquaman had a great route planned for this morning. The route included a run by kiss to his M (hello to the FIA group for the rest of us) at Womble, mild heckling of the “not so determined boys” (hiding under the picnic shelter) as we ran by and proceeded around the soccer fields. We then moseyed on over to the newly constructed parking deck to exchange some friendly banter with the 5 Onnit group. By this time the rain had let up and everyone picked up the pace and headed back to Ting for CoT.

 

 

 

 

 

 

 

Mary: Still M.I.A.

Announcements: Christmas Party this weekend. Rumor has it they will playing a fun game called…where’s midget?

T-Claps (Recognition): Everyone for picking up the 6 all throughout the route.

Prayer:  Jenn and her recovery from surgery, Wallaby and his family, Unspoken

Aquaman took us out.

12 Days of “Lit” Q Christmas

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Q promised to keep the PAX moving this morning and move we did.  12 days of Q Christmas didn’t disappoint and we were “lit” up with the Full Moon this morning, awesome flashlight and great view this am.

FNGs: None
Warm Up: Quick run around the soccer field loop, SSH x 36 IC, Imperial Walkers x 24 ct IC, Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, Overhead and seal claps x 12 IC.

The Workout: Indian run over to the school parking lot

12 days of Q Christmas begins with PAX completing first day and moving down the list through each day, completing all the other days back to day 1.

  • 1 Burpee
  • 2 Wide plan merkins
  • 3 Star jumps
  • 4 Monkey humpers, IC
  • 5 Diamond merkins
  • 6 Plank jacks, IC
  • 7 WWII’s
  • 8 Shoulder taps, IC
  • 9 Prisoner squats
  • 10 LBC’s, IC
  • 11 Mountain climbers, IC
  • 12 Side straddle hops, IC

PAX mosey back to playground for quick DORA, 50 irkins, dirkins and dips.  Partner up, first partner starts exercises, second partner runs loop around parking lot and switch

Mary: American hammer x 12 IC, Freddy Mercury x 12 IC, low slow flutter x 12 IC, have a nice day 12 count

Announcements: Christmas party this weekend

Prayer: Crablegs, Emeril’s dad recovering from surgery, Pilgrim’s dad in hospice