Cletus gets a UTI (╬ ಠ益ಠ)

/in , /by

It’s been a spell since Yogurt EH’d me for this Q.  I want to thank him for bringing me this opportunity.  I’m again very humbled by the turnout today.  Whether it was for me specifically or Cletus was just the place you wanted to spend your Friday in the gloom – I thank you.  So close to Christmas with all of the things I know we collectively have going on, it is awesome to share the morning with you guys.  I feel humbled to have been the Q this morning and to witness it.  I hope you got your money’s worth.  The year isnt over yet!!!  SYITG <3 UTI

EC: Nemo, Mookie, 187, Pikachu, Redenbacher, LED, Maybelline

YHC hit the olde snooze button this morning and barely made EC.  In fact, I was late.  I chalked up nearly 2 miles in the time allowed and barely got to see any of the HIM that actually made it out there on time.  Good work PAX!

FNGs: No Sir

Warm Up:

  • Mozy from the flag to the lot formerly known as the Ivan lot
  • SSH ~25 IC
  • Hillbillies 14 IC
  • Imperial Walkers (In Honor of Star Wars) 14 IC
  • Daisy Pickers – 14 IC
  • Fozio Arm Circles – 14 Forward 14 Back, IC

The Workout:

Thing 1

  • Groups of 5ish PAX line up in Indian Run formation.  Move to Bear Crawl position.  Indian Bear Crawl to mid lot and Jailbreak.  5 burpees.  Assume formation again and return to other side in exact same way.
  • Repeato 1x

Thing 2

  • Mozy to Amphitheater.
  • Dips, Erkins, Derkins – 20 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
  • Dips, Erkins, Derkins – 15 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
  • Dips, Erkins, Derkins – 10 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch

Thing 3

  • Mozy to hand rail near baseball fields
  • Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 20 and Switch
  • Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 10 and Switch
  • Return to the flag

Mary:

  • Dying Cockroach 14 IC
  • Box Cutters 14 IC
  • Homer to Marge – 14 IC
  • Pickle Pounders – ~10? IC – Time caught us

Announcements:

  • 24hr Run Supporting Healing Transitions this weekend – Sat 3pm to Sun 3pm
  • AGS needs a Q – Mookie is suggesting that instead of AGS, make the 24hr run your target
  • Good things coming from 3rd F
  • Call out from DoubleD to take 3rd F seriously – it has an impact on your life and its ok to miss 1st F to make 3rd F a bigger part of your life.
  • Get up with Pikachu about the Emergency contact registry (esp Site Qs so you know how to access it quickly)
  • Be on the lookout for some emergency response training.  Good session in 2019 with the Holly Springs FD

T-Claps (Recognition):

  • The PAX that kept compressions going for Sgt Pepper.  They saved his life an made sure the EMS team had a patient when they arrived.  Way to be!

Prayer:

  • SlideRule and family – new baby TBN (to be named)
  • Sharapova and family – new baby
  • Sgt Pepper and family – suffered a heart attack during a workout
  • Safe travels to all this weekend if you are heading out – be safe

Great 2nd F at Harvest Moon today guys!

Frozen Cheer

/in , /by

Coldest morning yet for Sheepdog, but the biggest group in a while. Norm is back from training, so thankful to have him back safely. Co-Q today with Shredder leading the Warm-up and Mary, Dovetail leading the Thang and Combatives.

Warm Up:
SSH, squats, SSH, squat with leg lifts, fazzio arm circles, hillbillies, imperial walkers.
Indian run with dumbbell

The Workout:

Tabata Torture
9 stations, each one does 2 minutes of Tabata (20 sec work, 10 sec rest)
1. Hand raise push-ups
2. Kettlebell Turkish get-ups
3. Hammer curls
4. Overhead press
5. Tricep extensions
6. Dumbbell thrusters
7. Plank jacks
8. Two-handed curl
9. Burpee box jump-overs

Combatives:
M.A.C.H techniques (mechanical advantage control hold) 1 & 2: dosey-do, bicep grab, ridge hand across chin, to elbow drop and shoulder pivot.

Mary:
Low slow flutter
Box cutters
LBCs
Break dancers

Announcements:
Celebrate Recovery: if you have a hurt, hangup, or habit that you want relief from, or if life just doesn’t seem perfect, this program can benefit anyone. Contact Dovetail (Jess Hines) for details.

Prayer:
Sargeant Pepper (heart attack at AO yesterday, recovering in hospital), praise for the dad of Mr. terrific’s coworker who is doing better, general prayers for marriages.

Disney Plus Exclusive- Accountability in Cadence

/in , /by

Pre-Blast advertised a Co-Q exclusive with Deadbolt and YHC at Disney this week. With a new Top Gun trailer released earlier the day before, figured it would be a great idea to construct a workout centered on accountability, where PAX would not leave their ‘wingman.’  With a Disney-eve attempt to inspire a Midget post in this morning’s frosty 25 degree, YHC sent a clip from the original Top Gun, where Maverick looks to Viper for his ‘options.’ Midget had asked what his options were at Disney the following day, so it only seemed fitting that this would be YHC’s response.  As the dialogue continues, it all comes down to a confidence problem. Although the EH was strong, the confidence in Midget’s ability to properly set his alarm this morning was low. Unfortunately, it wasn’t meant to be.

Early morning text this morning revealed a late minute scratch from Deadbolt, who is currently battling a calve issue. This morning would be a solo mission. Rolling on my way to Disney, YHC sees a headlamp in the distance headed back up Optimist Farm Rd. Got to the parking lot, planted the flag, and see that those headlamps were Nemo and Pablo catching some EC before the Main Event. They wrapped up around the soccer fields back to the lot. We exchange some mumblechatter  about a somewhat meaningful game this weekend featuring the Bills. As we continue with the comical exchange, we then see a wayward vehicle miss the turn into Disney. Low and behold its Teen Wolf fresh of his second post, looking for a third beatdown. This guy is coming in Hot this week with some impressive first posts of F3

5:30 hit and we were off with the following warm-up.

Warm Up: Skinny lap around the parking lot. Circled up for SSH X20 IC, Imperial Walkers X20 IC, Prison Squats X20 w\exaggerated Ups and Downs, Good Mornings X10, Fazio Arms 10F\10B, Moroccan Night Clubs X20

The Workout: 4 man Indian Run from the flag to the Middle Creek HS Main Lot. As we approached the lot, we got a bit disoriented with direction as if PAX had a few swigs of Emeril’s cough medicine prior to this morning’s start. In any event, we made it to the starting point. Performed progressive exercises at each of the 4 corners of the lot with solid paced mosey’s in between. PAX remained as one unit (never leaving each other’s wingman) with exercises performed in cadence.

Round 1

Corner 1- 5 Burpees

Corner 2- 5 Burpees, 10 Prison Squats

Corner 3- 5 Burpees, 10 Prison Squats, 15 Star Jumps

Corner 4- 5 Burpees, 10 Prison Squats, 15 Star Jumps, 20 Broke Back Merkins (w\partner switch outs)

Round 2

Corner 1- 10 Burpees

Corner 2- 10 Prison Squats

Corner 3- 10 Star Jumps

Corner 4- 10 Broke Back Merkins (w\partner switch outs)

YHC instructed PAX to line up for another Indian Run back to the flag and then onto the soccer fields. This time the guy at the very back of the line would fall back and perform 3 Prison Squats before sprinting to the front of the line. Strong pace throughout the journey back and great communication as the guy in the back would call out his 3 count alerting lead PAX as to their proximity to adjust pace accordingly.

Soccer Field – Turn and Burn

For the second part of this morning’s workout, YHC had PAX line up at the baseline with their backs to the opposite end of the field. PAX would perform Ab exercises on the baseline and on the word ‘Go,’ would sprint to mid field to perform some Jack Webbs w\Cadence count. After Jack Webbs were performed they would then sprint back to the baseline to perform another series of Ab exercises.

Round 1

20 LBC, Sprint to mid-field, Jack Webbs 1 to 10 Ratio (1-Merkin; 10 Air Presses w\cadence count)

Round 2

20 Dying Cockroaches, Sprint to mid-field, Jack Webbs 2 to 10 Ratio (2-Merkin; 20 Air Presses w\cadence count)

Round 3

Sprint to far end of the field, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 3 to 10 Ratio (3-Merkin; 30 Air Presses w\cadence count)

Round 4

Sprint back to the baseline, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 4 to 10 Ratio (4-Merkin; 40 Air Presses w\cadence count)

Sprint back to the opposite baseline, where we started. Finished with 20 Low Slow Flutter

Mary: Series of pigeon, runners, and cobra stretches, downward dogs, planked heel calve stretches.

Announcements: Oakwood 24 this weekend. Encouraging everyone to run with Frey Daddy this weekend. YHC will not be able to Q Sunday at AGS, so I am encouraging PAX to arrive a little earlier to Womble that day and coordinate a clown car to Raleigh to run Oakwood Cemetery.

T-Claps (Recognition): Pablo and Nemo catching some EC. Teen Wolf with 3 straight posts, including a 5-mile run yesterday to kick off his start with this thing we call F3

Prayer: Prayers for Wallaby and those who are dealing with challenges during the holidays. PAX who will be travel this week and next. YHC took us out. As I am typing this, I also ask for additional prayers for our brother, Sgt. Pepper this evening. Keep him and his family in your prayers.

Thank you as always for the opportunity to lead.

Playing with a full deck

/in , /by

Pax of four for a workout on a cold evening.

EC:  4 miles for John Deere

FNGs:  None

Warm Up:  SSH, Cherry pickers, Fazio arm circles, arm stretches

The Workout:  Started with a run to get the blood pumping to fight the cold.  Jogged along road about 200 yards, stopping at each light pole for merkins (1 at 1st pole increasing to 10 at the last.  Mosey back to pavilion for main workout, using a deck of cards to direct the flow.

Rotating through pax picking a card, then leading group in 10 reps depending on card:

  1. Merkins
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. Squats
  7. Lunges
  8. Dips
  9. LBC’s

Jack:  WWII

Queen:  Mountain Climbers

King:  Plank Hold

Ace:  10 count recover

Joker:  Double Merkin Burpees

Mary:  None as we just finished the last card at the 45 minute mark and Mary was mixed in.

Announcements:  Suggly Sweater 5K this Saturday

Prayer:  Gratitude and safe travels

Week 4 Day 3

/in /by

EC EC: Dawgpound, Buford, Coal Ash
EC EC: Dawgpound, Buford, Emeril, Coal Ash
FNGs: Once again no.
Warm Up:

Yoga Baby

The Workout:

Onnit Yoga 2

Mary:

Yoga Baby

Announcements:

Oakwood 24 this Saturday

T-Claps (Recognition):
Prayer:

All men and their families

Week 4 Day 2

/in /by

EC EC: Emeril
EC: Emeril, Dawgpound
FNGs: Once again no, but Dumbo took one to PC
Warm Up:

Onnit Warmup 2

The Workout:

Persist and Endure 2

Mary:

Onnit Cooldown 2

Announcements:

Oakwood 24 this Saturday

T-Claps (Recognition):
Prayer:

All men and their families

Week 4 Day 1

/in /by

EC: Dawgpound, Buford, Emeril
FNGs: None. Not a single one.
Warm Up:

Onnit Warmup 2

The Workout:

Stand Your Ground 2

Mary:

Onnit Cooldown 2

Announcements:

Oakwood 24 this Saturday.

T-Claps (Recognition):
Prayer:

All families during the Holidays

Turkey Leg or Lil Dipper?

/in , /by

FNGs: Not today

Warm Up: 10 X SSH and 10 X Daisy Pickers, all in cadence. YHC informed the group we would be running the “Turkey Leg” today and named of the streets of the route.  Someone mentioned no Crossway?

The Workout:

By the time we got to the corner by Lowes, I turn to the group and say….yeah this is the Little Dipper route…

 

 

 

 

 

 

 

 

 

Mary: Ran out of time

Announcements: Check Slack and Facebook

T-Claps (Recognition): Yogurt and Maybelline for picking up the 6. Teen Wolf for showing up at a running AO for his second F3 post. Good work getting the 5 miles in!

Prayer: Unspoken.

YHC took us out. Always an honor to lead.

Always Injured (Mary)

/in /by

Pax: 3rd Cousin, Bernie, Coal Ash, Da Business, Deatbolt, Doc, Mr. Terrific, Pikachu, Pilgrim, Quiver, Shredder, Slide Rule, Stripes, Yogurt

14 Pax showed up this morning for some fun with legs.  Someone EH’d Stripes.  His last F3 workout was roughly 2.5 years ago in Apex.  Welcome back!

FNGs: Nill
Warm Up:

  • Standard DT loop jog
  • SSH x 20 IC
  • Imperial Walkers x 15 IC
  • Good Mornings x 10 IC

The Workout:

Mosey over to library parking lot for some leg work – threw in some brief butt kicks and high knees on the way.  Partnered up and circled up for some leg and plank work.

3 Rounds a set before moving on to the next.

LBCs in between sets while waiting for the Six.

Set 1: Plank Hold /  Squats x 25  (3 times each Pax)

Set 2: Peter Parker / Single-Leg Deadlift x 10 each leg (3 times each Pax)

Set 3: Plank with Toe Taps / Jump Lunges x 10 each leg (3 times each Pax)

Set 4: Isometric Squat / Crazy Lunges x 5 (3 times each Pax)

1 rep of Crazy Lunges is a jump squat into a lunge (left leg), jump lunge into a squat, jump squat into a lunge (right leg), and then a jump lunge.

Break from your partners and head to the curb.

3 rounds of 15-20 Merkins with alternating shoulder taps and low slow flutter x 20 IC.

Head back to the parking spot where we were doing the leg work and split the parking lot sides for space.

Inch worms (roughly 10) and then 5 burpee broad jumps.  Bear crawl to start and repeat one more time.

Mosey to start for some Mary.

Mary:

  • Hips/Glutes Finisher
    • Donkey Hydrants x 20 IC each leg
    • Bridge x 10 IC
    • Bridge Hold x 10 IC
    • One-Legged Hip Thrust x 10 IC each leg
  • Frog Sit-Ups x 20 IC

Some funny mumble chatter during Mary, including some fun with the bridge and one-legged hip thrust.  Workout was titled after Slide Rule’s comment on the finisher exercises.

Announcements:

  • Raising money for Healing Transitions through M4L posting 150 times in South Wake

T-Claps (Recognition):

  • Stripes (Cotters), first time back after 2.5 years
  • Pikachu with 70+ miles this week and beating Stretch for top miles

Prayer:

  • Wallaby
  • Pilgrim

I took us out in prayer.

Honored to lead!

-Bernie

Dec-16 Murph

/in , /by

Pax of 4 on a warm night for a Murp workout.  Some modifications, but solid workout for all.  One Pax did not interact much with the group and must of been having a bad day – hope your week gets better!

FNGs:  None

Warm Up:  Run one mile

The Workout: 100 pull ups, 200 push ups, 300 squats

Mary:  Run one mile

Announcements:  see slack and facebook

Prayer:  Silent