Check Out That Cadence

/in /QIC:
PAX: , , , ,

FNGs: N/A
Warm Up:

SSH x15 IC

Good morning x15 IC

Daisy pickers x15 IC

YHC asked for any other warm up request – Fazio Arm Circles were requested so we did:

Sir Fazio x15 IC forward, x15 IC backward

Keeping arms up, we moved into the squatter overhead clap x15 IC

Followed by seal claps x15 IC

Follow by chanooks x15 IC forwards and backwards

The Workout:

Mosey to a small wall:

Single leg get ups from sitting position – x10 each leg

Step ups x10 IC each leg

Box jumps x10

Step ups alternating x20

The dip x20 IC

Irkins x15 IC

Dirkins x15 IC

Pull ups (on the playground) x10

Mosey to the parking lot for build a bears:

From the end of a parking lot line bear crawl to the end of the line, 1 merkin, side bear crawl, another merkin, and then crawl bear back. Repeat with 2 merkins and 3 merkins at the corners for each subsequent iteration.

We then switched to the build a crab – same setup with crab walk and crab cakes at the corners. Done for 1 and 2 reps.

Mosey to the rock pile – get rocks and rotate based on questionable math tactics from YHC:

Groundpounder x15 IC

Curls x15 IC

Overhead press x15 IC

Tricep extension x15 IC

Ru’roh x15 IC

Groundpounder x15 IC

Mary:

Mosey to the parking lot to observe/heckle the Run the Springs racers coming through any minute and to give them a show……

Pickle Pounder x10 IC

Captain thors (1:4 WW1 to American Hammer) up to 5

Side planks x10IC each side
Announcements:

See interwebs
T-Claps (Recognition):

Peak Week getting the jump on breathtaker today

LED & YHC doubling down
Prayer:

Shredder & Crab Legs

Forceps home situation

Always and honor and privilege men – thank you

Thunder at Crazy Ivan; Welcome New Fritters

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Arriving at Womble at 0445, I planted the shovel flag (more than once due to winds) and took off jogging testing a gimpy hammy before EC officially started at 0505.  I cruised in at less than 100% but not deterred seeing the glow of Noxgear and headlamps in the parking lot.  I was elated to see my future fritter brothers (Doc, Modify, Cupid and WAIT – Where was R-22?)  Did he succumb to the fart sack?  We had lost a fritter wanna-be the morning before when Beater was unable to get to Disney due to a lot of stuff going on on the home front.  Pikachu, Bullseye and Aquaman had arrived for their fritter too.  It was 0530 and keeping with all AOs, Crazy Ivan began on time, Pikachu led the PAX out toward downtown for the two-mile run.  Note: Maybelline had joined the PAX for EC after hastily parking.  Running alongside the soccer fields, we noticed a silver Pathfinder coming in hot.  I cannot confirm or deny seeing sparks coming from the bottom of the vehicle after navigating over the Womble speed humps.  The driver could have had some experience as a stuntman as he adeptly handled the obstacles.  I did some research and found he had indeed done some driving in Hollywood before.  (See pic below)  Turning around, I saw it was no one other than R-22!  He sped by me as I waved him on pointing him in the direction of the PAX 100 yards ahead of me.  It was going to be a great day knowing R-22 was fritter edible!

 

FNGs:  None and No Merlots

Warm Up:  Pikachu brought the PAX into the parking lot after a nice warm-up run.  R-22 was drenched.  Cars kept coming in to the parking lot.  Anticipating a large turn out, Dauber communicated with Pikachu the night before during the First Responder Training and solidified a co-Q game plan.  In the end, 28 PAX came ready to get “thunder-strucked!”  Dauber had PAX circle up in the parking lot and got their heart rate going with 25 SSH, 10 Seal claps, 10 T-Claps, 10 Cotton-Pickers, 10 Fazio Arm Circles (F/R) and some static arm stretches.  There would be minimal running today so the warm-up focused on arms/shoulders.

The Workout:   Weinkes were created the night before (one workout focusing on Kettle bells, the other on a boot-camp style workout) and discussed as Pikachu took 14 PAX to the adjacent parking lot starting off with build a bears.  An abundance of LBCs, Merkins and Squats were thrown in for good measure.  Dauber began the kettle bell workout with a variety of Kettle bell exercises that included Swings (25), Bus drivers (15), Lawn mowers (10 L/R), Goblet Squats (10+), Figure 8s (10 L/R), Halos (10 L/R), Sumo Squats (10+).  LBCs, SSH, Mountain Climbers were thrown in breaking up the Kettle bell exercises.  Dauber called on Sir Dawgpound sharing his expertise of executing pistol exercises. The planned list on the Weinke went by the wayside as Dauber caught sight of Pikachu coming back from the amphitheater preparing to swap out for kettle bells.  The 80’s/90’s Hair Band continued in the background while Dauber led PAX to the amphitheater for some boot-camp exercises.  Alternating left/right leg step ups; Star Jumps; Merkins; Australian Mountain Climbers; Seated Chair; Balls to the Walls.  Dauber slowed things down and got the PAX stretching with various leg stretches leading to compromising positions and salty mumble chatter.  PAX were in a good mood cutting up while executing Yoga positions like pigeon and cobra.  Mosey back to the parking lot.  Timing was off as Pikachu was leading his PAX in kettle bell movements.  Dauber audibled and began prisoner lunges in the grass protecting our sensitive knees from the asphalt.  Merkins and pickle pounders were thrown in when Pikachu asked if we were going to do Build-A-Bears.  Well of course we were!  Off to the adjacent parking lot.  Build a bears were executed (unlike other group of PAX who executed 1-8 merkins), we executed 1, 2, 4 and 8 merkins (timing you know).

Mary:  Both groups of PAX circled up.  187 did not like yours truly hanging over him while I tried walking behind him near the curb trying to get a peak at the playlist.  (Sorry 187!). Pikachu was very excited looking at his playlist and seeing how close we were to AC/DC – Thunderstruck.  Some plank stretches and plank holds/pickle-pounders were executed before we heard Bon Scott/Brian Johnson lead singer scream out the lyrics to Thunderstruck.  A burpee was executed every time PAX heard the word Thunder/Thunderstruck. For those interested, there are 34X this word is mentioned.  SSH were done during the rest of the song.

Announcements:  We discussed some key takeaways from the First Responder training PAX attended yesterday. One pearl was to know where you are at all times!  When calling 911, follow and answer the Qs of the operator – don’t provide any unnecessary verbiage (the operator is filling in set fields).  Stay calm.  Assess the situation – step back, do not just jump in – You could make things worse and become a victim.  See Slack and FB for announcements!  Come out to Ground pounder and cheer on runners for 8K and 16K.

T-Claps (Recognition):  Cowboy for setting up First Responder Training!

Prayer:  Breach (wearing Breathtaker) took us out.  Unspoken, Crab Legs, Shredder, Moby’s dad…

Don’t Drop your Rock

/in /QIC:
PAX: , , , , , , , ,

FNGs:None
Warm Up: Quick Lap around the field.  Indian style of course.  SSHx15, SumoSQx15, HR Merkx15, MClimbx15, Cpickx15, MNClubx15, PSqtx15, BDogx15.  Mosey to rock pile.
The Workout: Choose medium to large rock that you will have with you the whole time.  Weight exercise on one end of the lot and then mosey to other side of lot and back for a new exercise.  The weight exercise and the mode of getting to the other end of lot will change.

Deadlift to shoulder press with rock x 20, run to end and run back.

Squat x 20, run to end and back.

Wonderbra x 20, lunge walk to end run back.

Wide leg squat x 20, run to end lunge walk back.

Curls for the girls x 20, run to end and back.

Triceps x 20, run to end and then bear crawl back while pushing the rock.

Bent over rows x 20, run to end, lunge walk back

Goblet Squats x 20, run to end and run back.

We still had time for more and so drop the rocks and head to pavilion for 3 sets of Urkins, Dips and Durkins.

3 sets of 10 each.  Mosey back to tennis court

 

.
Mary: LBC’s x 10, Box Cut x 10, Fred Mer x 10, PPound x 10, Plank 10 count, WW2 x 10, D Merk x 10, B Dogs x 10
Announcements: Monday workout at RTP lead by Breach, 2.0 workout lead by Brony(soon).  Breathtaker was auctioned off.
T-Claps (Recognition):
Prayer: Moby’s dad out of hospital today(we hope), Crablegs.

MinuteMan

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PAX: , ,

PAX of 3 out in the gloom. Other regulars out frittering their lives away. Cheers to Norm, hopin’ he’s having a good time on the cruise.

Warm Up:

No time, just jumped straight into the Thang.

The Workout:

10 Mins, every minute on the minute (EMOM)
15 side straddle hop
10 pushups
5 toes to bar

10 mins, alternating EMOM
1: 5 each side Turkish getups with 35#
2: 20x Backwards lunge, knee raise when you stand up

10 min EMOM
5 merkins
5 box jumps (or jump-overs if you’re feeling good)
5 situps (WWIIs, butterfly sit-ups, or boat-canoes)

Combatives:

Knife defense

Mary:

No need, worked abs in the Thang

Announcements:

Holly Springs Classic this weekend. Run or volunteer.

T-Claps (Recognition):
Prayer:

A Journey to the Abyss

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16 PAX, 10 for EC, decided to swallow the DRP, climb out of the fartsack, and post at Disney to get stronger.  Q was happy to see a few brothers (minus 1 fritter quitter) braving their first journey for the coveted Fritter and the best speech zero dollars can buy.

FNGs: None

EC: Doc, Modify, R22, Aquaman, Bullseye, Dauber, Dahmer, Pikachu, Pablo

Fritter Status: New fritters: Doc, Modify, R22, Cupid; Repeat fritter: Aquaman, Bullseye, Dauber, Pikachu; Fritter Quitter: Beater

Warm Up: Led by Emeril: mosey around the baseball field to the small parking lot for a light warm up and a series of stretches.

The Workout: From the parking lot, the PAX moseyed to the Abyss to get the workout started.  Q had conveniently placed two 35lb kettlebells at the top of the abyss to be used throughout the workout.  After arriving,  PAX split into 2 groups and lined up in 2 lines down each side of the stairs.  With the kettlebell, the first PAX did one shoulder press and then passed it to the next PAX in line down the stairs.  PAX were instructed to run to the end of the line down the stairs to continue passing the kettlebell until they reached the bottom.  At the bottom, 5 burpees OYO.  The PAX lined up again to repeat up the stairs but this time with two shoulder presses and then 5 burpees OYO at the top.  Once at the top, PAX partnered up to complete a Dora 1,2,3 (100 merkins, 200 WWII, 300 squats).  Partner 1 started his reps while partner 2 traveled down the abyss into the darkness where they had to complete star jumps (start w/ 5 and add 1 rep for each journey down) until all reps were completed.  PAX were encouraged to carry a kettlebell or two, to keep them company, as they descended into the abyss.  As PAX completed their reps, they were instructed to continue up and down the abyss with the star jumps until all PAX were complete.  On completed, all PAX then moseyed (some carrying the kettlebells) back to the parking lot for Mary.

Mary: All exercises in-cadence for a 20 count: low slow flutter, homer-to-marge, freddie mercury forward and reverse, pickle-pounder

Announcements: PAX are encouraged to step up to Q a workout, CPR/Safety meeting at Fire Station tonight, Check FB and Slack

Prayer: Crab legs and his status in the clinical trial, unspoken prayers…

The Avenger

/in /QIC:
PAX:

YHC rolled up at 0520 to set out the agility ladder on the court. Drove over to set up the flag. Parked the car and got out with 3 mins until go time. Belly was rumbling but knew it was almost go time. However, no one else was pulling into the lot. I knew it would be light today with some usual’s traveling and others going for the tasty turd. 0531 I went ahead and helped the open restroom smell better. 0533 YHC is debating on solo workout or go back to bed. After all, the canes game went into double OT and of course I stayed up to watch who won. With the last Avengers movie coming out today, I wanted to lead an inspired workout by some of the best superheros of our time. My middle kid was up before I left with a fever and my M wasn’t feeling good either. A quick text and she asked if I was going to lead myself in a workout. My response…

Warm Up:
Started some music on my phone and hit a quick lap around the track. Then over to the court.
Seal Jacks x25 IC
Iron Man take off x20 – deep squat down then back up, extend calf raises and hold for a 4 count
Peter Parker Peter x10 each leg – 4 count on right leg, then switch
Upper body stretches

The Hulk:
Grab a shmedium rock
Iron Hulk – 1:4 merkins to rock presses up to 10:40
– This was a mental game bc I had no one but myself to help hold me accountable. Once 20 presses came into play, had to break up the presses into two smaller sets to complete. Was happy to get through 10 merkins followed by 40 rock presses.
Hulk smash rock slams – switch out rock for a bigger rock x20, squat to lift, overhead press and slam
Hulk curls – grab a very large rock and AMRAP. Got to 35 reps and bi’s were on fire.

Spider-Man:
Spider-Man 7’s
WWII’s 4 ct = 1 (knees bent) on sideline
Spider-Man crawl from sideline to sideline
Peter Parker merkins on sideline
– The Spider-Man crawl was quickly modified after a down and back to a bear crawl. It was unrealistic.
Made it through and worked up a moist shirt.

Flash:
Using the floor agility ladder. Full sprint through with different movements down, burpee at end, same movement back, burpee. x5 passes for a total of 10 runs through and 10 burpees.

Thor (Mary):
Capt. Thors 1:4 to 10:40 – big boy sit up and american hammers

T-Claps (Recognition):
During Mary there was a guy in the back of the parking lot doing wind sprints by himself. After the workout I went over and introduced myself and invited him to F3. Antonio was running strong over and over. Hope he joins us soon.

Prayer:
Before pulling up the flag, I took a knee in front of it to thank my Lord.

So glad I didn’t leave. It felt good to get a workout in. I hope this helps the PAX know that you can do a workout solo. Don’t give in to the temptation of being slack. You get stronger when you put in work. The sunrise was beautiful this morning and glad I was able to witness the start of another day.

BS Out!

Mucho Chesto

/in /QIC:
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It was a great day to get after it at TigerBlood with perfect temperatures.  The QIC anticipated a low turnout after the epic double overtime win by the Canes in game seven, however the PAX was ready to go with many lacking some sleep.

Warm Up:

Quick mosey over to the field in front of the elementary school with a combination of karaoke and shuffle around the small dirt track before circling up.

  • SSH IC X 20
  • Good Morning IC X 10
  • Windmill IC X 15
  • Fazio Arm Circle X 10 rotate repeat
  • Hillbilly IC X 10
  • Imperial Walker IC X 10

The Workout:

Mosey over to the curb running along the retaining wall along the side of the elementary school. Everyone was instructed to get down in the dip position on the curb.  The last person crab walked to the front while the rest of the PAX shuffeled in the dip position on the curb.  The PAX quickly realized that the shufflers were moving quicker than the crab walker and the shuffling slowed.  Once all PAX had completed the crab walk everyone did a round of plank shuffle and bear crawl.

Everyone partnered up and then joined another group of partners to Indian run in small groups over to the middle school track.

Let the fun/pain begin… Merkin Mile.  Each partner would start running opposite directions around the track, when then met 25 merkin claps were completed and running continued.  This was continued until 4 laps around the track were complete and 200 merkin claps.  Groups went to the pole vault area for some six inch leg hold until all groups completed.

Mosey over to the street running along the side of the middle school between the track and parking lot.

Everyone dropped down to the plank and was instructed to sprint to the next lightpole and hold the plank.  This was repeated until we reached the parking lot.

To ensure we fully exhausted the chest it was time for Body Hits the Floor. The song Bodies by Drowning Pool was played and on each 1.2.3.4 the PAX would perform 4 merkins and when the words body hits the floor a donkey kick was executed.

Mary:

Quick round of Guantanamo and they took us right to the end of time.

Announcements:

See Pikachu’s comprehensive menu of F3 Southwake announcements on the various communication platforms.  Reminded to attend the first aid training tonight.  See Pikachu’s announcement for more information. Pax discussed the importance of CrabLegs advice on nsuring you have Long term disability and Life Insurance.

T-Claps (Recognition):

Prayer:

Moby’s dad is still recovering and should be getting out of the stroke rehab center to go home.  Continued prayers for CrabLegs.

Tearing down the walls

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It was a pleasure to lead guys.

Several showed up for ec including: dauber, doc, r22, Cupid, modify, pikachu, beater, aquaman, h1n1, Messi, bullseye, led

FNGs:Trojan – Eric Julien
Warm Up:20xSSH, 20x Moroccan night clubs,10 forward and reverse Fabio arm circles, 10 hillbilly’s, 10IW, 10 burpees OYO
The Workout:Walls of Jericho

7 exercise @ 7 reps with jog around courts inbetween

prisoner squats, run, diamond merkins,run, captain Thor’s, run, mountain climbers, run, wide merkins,run, Red Bull jacks, run, burpees

Burpee break down suicides on tennis court

bear crawl to 1st line 4 star jumps

bear crawl to 2nd line 8 squats

bear crawl to 3rd line 12 in/out planks

bear crawl to 4th line 16 merkins

Great job picking up the six guys!!

Mary:Several pax’s contributed to Mary doing the following

lbcs, LSF, boat canoes, burpees, American hammers, pickle pounders, box cutters, hello dolly, windshield wipers, Freddie mercuries

Announcements:see slack and FB. 16 k this weekend cheer on pax’s after ground pounder

T-Claps (Recognition):breach and the breath taker
Prayer:pray for several health issues among pax family and friends. Cancer, mental health.

It’s only Wednesday and were taking Short Cuts already!

/in /QIC:
PAX: , , , , , , , , ,

FNGs: N/A too scared for a Lipstick run
Warm Up: 100 Burpees OYO….or maybe we did SSS x25, Good Mornings x10, Monkey Humpers x10, Butt Kicks, High Knees, Frankensteins, Testy Check
The Workout: The fan favorite Turkey Route.  BTW- the skin under the turkey’s neck is called snoods. YHC couldn’t remember but knew it started with an S.  Mileage 4.8 (Short Cutters) to 7 (Beast Mode Joplait)
Mary: saving Mary for another day
Announcements: Fire House Safety Lesson tomorrow night 4/25 at 1830.  YHC and Slide Rule found out they are both sharing 10yr Wedding Anniversaries tomorrow.  Here is to another 10 years!
T-Claps (Recognition):All the Pax for getting up and getting in the miles.  Shout out to Cowboy for the hard work he has put in on the running! Warbuck as he continues to get faster.  Mr. Worldwide for picking up the six.
Prayer: PAX –  It’s been a really strong winter of posting, new AO’s, FNG’s…  Looking forward to a great summer. Can’t wait to see what it brings and the impact we have on each other and our community.

Speed Work: Yogurt/YHC

The house always wins…

/in /QIC:
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Warm Up:

Burpees (5)

SSH x20

Imperial Walkers x15

Windmills x10

Hillbilly x10

Boarding doors closed and we were off to Vegas…

The Workout:

After warm-up, PAX were graciously welcomed after their mosey to the back parking lot at the Methodist Church (AKA Vegas for the day). A game of cards was set up for a high-stakes thang. Here’s how it went down:

PAX split into 2 teams. YHC explained that there were a full deck of cards split between two piles for each team – 1 at the end of the parking lot and one where they arrived. Next to each pile of cards were the instructions outlined below. As each card was drawn, it was matched with the exercise & done as a group IC. Then a sprint down to repeat with the other deck. Rinse and Repeat until time called.  YHC explained that team with the most cards when time is called wins no Burpees.

VALUES:

A – Burpees (10)

K – Plank Jacks (10)

Q – American Hammers (10)

J – Diamond Merkins (10)

10 – Prison Squats (10)

9 –  Hello Dolly’s (9)

8 – Carolina Dry Dock (8)

7 – Burpees (7)

6 – Bobby Hurley’s (6)

5 – Pickle Pounders (5)

4 – Star Jump (4)

3 – Jump Lunge (3)

2 – SSH (20)

Joker (2 in deck) pull another card for exercise & add 5 Burpees

**The House always wins in Vegas** Both teams did 10 Burpees. Let’s just say there were a lot of Burpees done by Team 1. 

Mary:

Plank hold for Flight #6 from Vegas – while Elvis made an appearance

Plank Jacks x20

Figure 8’s x10

LBC x20

Homer to Marge x10 + RL/LL x10 each

Have a nice day.

Announcements:

Dad’s camp sign-up is available. See link in channel.

Prayer:

Crablegs who finds out this week about his next steps in the trials. Others unspoken. YHC took us out.