Cold Shock on the Yard

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Much colder in the gloom today than in the recent couple weeks. Back to watching for black ice and frozen fingers. The number of inmates in the Yard was 9-er.

FNG’s: none
Warm Up: Good Mornings, Imperial Walkers, Sir Fazio’s, Frankensteins, Willy Mays Hayes, SSH.
The Workout: Counter off by 4. Each group starts at a different rotation with a choice of pain heavy implements. The rotations were: Chest/Back, Arms, Legs, Shoulders. Each rotation was 3:30, then switch on. Pax choose their implement and exercise to target the noted area.

Once all rotations complete, we took a fellowship mosey of just under a mile.

Rinse and repeat the rotations once more.
Mary: LBC’s IC x30, Box Cutters ICx25, WW2’s x 20
Announcements: Sign up to Q…you’ll be glad you did and Pax will assist you.
T-Claps (Recognition): 2 Dollars still getting after it. Was great to welcome FRAM back into the gloom!
Prayer: Praises for this brotherhood of F3 and welcoming those coming back off injury, etc.

Tea Time – Murph: If you don’t like the weather in NC, wait an hour

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FNGs:None
Warm Up: Cadence: 10 arm circles fwd/rev, 10 knee to chest, 10 Quad stretches, 10 Worlds Greatest Stretch.
The Workout: MURPH, 1mile run; 100 pull up’s / 200 Merkins / 300 Squats; 1mile run
Mary: nope
Announcements: 2ndF 3Alarm Tuesday
T-Claps (Recognition): None
Prayer: Unspoken

Is Your Mascara Running?

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After running 2 miles in the sideways rain and lightning with MadDog, shoes filled with water, and a crew of fellas who said they would take exception to any outdoor ground work, YHC opted to bring the crew of 10 Pax to the parking garage. In addition, it’s not a good idea to have wet gloves, cement residue on your hands, then to rub the sweat from your eyes. Hasselhoff noted that about YHC after a couple rounds of the ME.

FNG’s: None
Warm Up: Quick mosey to parking lot for SSH, Irkins x 20, Imperial Walkers, another quick mosey, Some quick back n out bear crawls and crawl bears, then some hillbillies.
The Workout: A 4 corner pyramid stack suicide. Every corner hit every time. Corner 1: 5 burpees, Corner 2: 10 Shoulder Taps IC, Corner 3: Star Jumps x 15, Corner 4: Dips x 20. We stacked…then de-stacked. Next up was a DORA. Partener runs up stairs to the gangway and does 10 dips, then returns. Team were to complete 100 Dying Cockroach, 200 LSF’s IC, 300 Squats.
Mary: finished off with 2 rounds of indian runs in the garage. 10 American Hammer’s IC.
Announcements: Move of Tiger Blood, new 2022 post challenge sheet is up.
T-Claps (Recognition): MadDog for accountability in running in the absolute madness for EC.
Prayer: Quiver sister in law, recovering. Deadbolt and recovery from the vid. YHC took us out. Glad you men showed up!

Sky Q Turned The AC On (Abe Q 3 of 7)

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: The workout consisted of three rounds, each having four 10-count exercises. In between rounds, PAX would run from the picnic shelter up to the stop sign and back.

Round 1 (x3):
front lunge x10
squat x10
hand-release merkins x10
American Hammers x10
run

Round 2 (x3):
step ups x10
high knees x10
shoulder taps x10
WWIIs x10
run

This was about the time that the weather shifted from muggy 60’s to breezy and chilly. I appreciated it because I was getting a bit sweaty. Thanks Sky Q!

Round 3 (x3):
side lunge x10
Durkins x10
dips x10
low slow flutter x10
run

Mary: LBCs, Box Cutters, Homer to Marge, plank / side plank, and a bit of yoga to wrap things up.
Announcements: none this morning
T-Claps (Recognition): Sprinkler for accountability.
Prayer: Sprinkler’s family as they go through this time of loss.

Guilty as Charged

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Whereas YHC has been still steady on the Q opportunities, I have been terribly lax in doing BB’s probably since late October. It’s a new year. 5 dudes showed up on a balmy New Year’s Day to begin new challenges and have new laughs. Something about backaches…and the possible escapades of the night before. Nothing like the GroundPounder mumblechatter.

FNG’s: no.
Warm Up: SSH, Good Mornings, Seal/Overhead Claps, Standard Merkins x 22, Prisoner Squats x 22
The Workout: Mosey to the playground for a series of 30/20/10 Step-Ups/Dips. Mosey to the wall of pain. Considered trying to do deadlifts on the defunct soda pop machine, but decided to do 15 ct. per Pax BTTW and People’s Chair. Repeato.

A quick mosey over by the ball field bleachers for a 15/10/5 ct. Bleacher merkins/irkins routine.  Now to the rocks. The group did a rock DORA where 1 Pax bearcrawled up and down the parking lot, while others performed 100 Ground Pounders, 200 Curls for the Girls, 300 Tricep Press. The group rotated left to the various size rocks throughout the routine.
Mary: Mosey back to the flag for 20 ct. Homer to Marge, LBC’s. Have a nice day!
Announcements:
T-Claps (Recognition):
Prayer: Sprinkler and family, those affected with COVID. YHC took us out! Proud to lead men!

Cobra Kai day at Sheepdog

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FNGs: N/a
Warm Up: 2 PAX for a new EC route after missing a turn. Returned to find 3 more ready to kick off the last South Wake workout of the year. Cranked up the 80’s rock on the Bluetooth speaker and we started with lots of parking lot agility, then circled up for side straddle hops, good mornings, imperial walkers, Hillbillies, and arm circles forward and reverse.
The Workout: Plank snake around the parking lot doing wax on/wax off in plank position, while the last person weaved in and out of the pax to the front to drop into plank, then continually rinse and repeat until the full parking lot was complete.

Next was a build a Strike combo. The 5 stations were 5 knuckle merkins(start), 10 jab cross combos(Station 1), 10 jab cross hook rear uppercut(Station 2), 10 jab cross/clinch 2 rear knee strikes(Station 3), and jab cross hook rear uppercut jab cross/clinch 2 rear knee kicks and a flying front kick (Station 4)

Rd 1 – start, bear crawl, station 1, mosey, start

rd 2 – start, bear crawl, station 1, run, station 2, mosey, station 1, mosey, start

rd 3 -start, bear crawl, 1, run, 2, bear crawl, 3, mosey, 2, mosey, 1, mosey, start

Rd 4 -start, bear crawl, 1, run, 2, bear crawl, 3, run, 4, mosey, 3, mosey, 2, mosey, 1, mosey, start

Mary: introduced the PAX to Thunderstruck and was shocked that this was the first time they’d done it.
Finished with pickle pounders and homer to marge in cadence – 5, 10, 15
Announcements:
T-Claps (Recognition): Thanks to all of the PAX that push me to be better physically, mentally, and spiritually each day! Happy New Year brothers.
Prayer: I took us out

See yall next year!

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Singed up to Q Cletus as Abe has stepped up to Q Downtown Train many times, figured I could return the favor, and make sure I get the last workout of the year in. Rolled into the Cletus parking lot and saw Abe and FloJo on EC.

FNGs: None
EC: ABE, FloJo

Warm Up: SSH, Sir Fazio Arm circles, Imperial Walkers, Frankensteins, Good Mornings
The Workout:
    Thang 1: Mosey to the parking lot by the rock pile for some escalator  4 Corners, 1. Merkins 2. Squats 3. Carolina Drydocks 4.  We start with 5 burpees you stack the exercise till you get to three, then do three exercises at each station (dropping the one from the furthest station)  till we got 9, Then did 10 and each station at the end.
This took most of the time, so we moseyed to the small shelter for Mary

Mary: Popcorn Mary, including LBC’s Freddie Mercuries, Poop Eaters, Raising Flutter Kicks, American Hammers
Announcements: Carpex is having a 10 k and 5 k Ruck at Bond, 10k leaves at 5:30, 5k At 6:30 on New Years Day. The Town of Holly Springs is having a day of service on MLK Day, Jan 17, check slack for details
T-Claps (Recognition): Udder for coming on to his first Cletus post
Prayer: Udder’s co-work Gray starting cancer treatment. YHC’s Sister In-law Kelly finished up Chemo, and prayers for my Nephew TJ (her son) to stay covid free after being exposed.
NMS: Last Q of the year, and my personal goal for next year is to make more F3 workouts and Q more than I have been. Its been a weird year, again, but moving into next year looking to continue to improve myself.

That hill was shorter last time, right?

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FNGs: none
Warm Up: Quick mosey around the tennis courts. Circled up for; SSH x 22 (for 2022), Windmills x 10, Good Mornings x 10, Imperial Walkers / Hillbillies x 10 each, Fozio Arm Circles x 10 forward and 10 backward, Seal Claps x 10, Overhead Claps x 10.
The Workout: Four corners around the tennis courts. Each corner adds an exercise. Second time around, take exercises off. It went like this:
10 Merkins
10 Merkins, 20 big boy sit ups
10 Merkins, 20 big boy sit ups, 30 mountain climbers
10 Merkins, 20 big boy sit ups, 30 mountain climbers, 40 squats
20 big boy sit ups, 30 mountain climbers, 40 squats
30 mountain climbers, 40 squats
40 squats

Next, we lined up at the bottom of the grassy hill for 7s. Air press at the bottom, monkey humpers at the top. I don’t remember that hill being so steep!
Mary: Popcorn Mary featuring great hits like LBCs, Homer to Marge, Poop Eater, Pickle Pounders, American Hammers and Freddy Mercurys. Wrapped things up with a round of yoga.
Announcements: nadda
T-Claps (Recognition): Rollback for the push in EC, Florence/Flo Jo for beating that fartsack!
Prayer: lots of PAX out with illness and injury, losses of family members
Praises: Flo Jo’s wife’s promotion, Flo Jo’s new opportunity at work.

Farva Christmas Spectacular 12.24

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FNGs: N/a
Warm Up: 2+ mile solo EC run to look at Christmas lights.
Pretty standard warmup to kick things off and turned on the Christmas playlist to set the holiday mood.

The Workout: First up was Merkin Claus. Hold plank and alternate between sets of mtn climbers and plank jacks, while doing merkins every time they say “Santa” in Here comes Santa Claus.

Next up was time to decorate the tree with the atlas stone. Line up on the first line and take turns carrying the atlas stone from branch(line) to branch. To get past the first branch you must do 1 man maker burpee. 2nd branch was 2 box cutters and 1 man maker burpee. Continue this until the top where pax need to complete 12 Monkey humpers, 11 mountain climbers, 10 split lunges, 9 Scorpion dry docks, 8 stars a jumping, 7 Side hop moguls (in cadence), 6 boats a rowing, 5 crab cakes, 4 t-stand kicks, 3 prisoner squats, 2 box cutters, and 1 man maker burpee

Finally it was time to build a snowman. Turned on a get hype frosty the snowman mix and we got started. Bear crawl up the parking lot line and do knee taps, bear crab to the right and do waist taps, then crawl bear back for shoulder taps, and bear crab left for head taps. Rinse and repeat for the full length of the remix.

Mary: Bowl of jelly destroyer
Pyramid – LBC, reverse lbc, right lbc, left lbc for 5, 10, 15, 10, 5

Announcements:
T-Claps (Recognition):
Prayer:

Fun with Football 12.3

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FNGs: N/a
Warm Up: Mosey around the parking lot doing parking lot line agility drills
The Workout:

Football quick feet merkin, pass completion progression, parking lot suicides

Start on the first parking lot line, all pax do quick feet for a 4 count rep following by 1 merkin. Then one pax stays the next runs up to the first line, cuts right and must catch the ball to progress to 2 quick feet merkins. Switch pax and they go up to 3 etc. any time the ball is dropped you start back at 1 until you complete the parking lot.

Rinse and repeat back but cutting left

  • Mary: Shredder led us in combatives to close out
    Announcements:
    T-Claps (Recognition):
    Prayer: