Y’all Busted My Rock!!!

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A humid day down in the valley known as Possum Trot. 7 HIM gathered to be sure that nobody was alone or got left behind. We made some noise with the sledgehammer, somebody broke the rock POTS was using and he got salty, Sprinkler made some “noise” during COT, and we took the hill together several times.

FNG’s: nopes
Warm Up: SSH x 40 IC, Windmills, Seal Claps, and Overhead Claps x 7 IC, Imperial Walkers and Hillbillies x 10 IC, 22 Squats.
The Workout: A quick mosey for all PAX to grab a rock of choice and a short Cusack up to the entrance end of the lot to circle up for Shoulder Press x 15 and Merkins x 15. There were 3 stations in the rotation for the day: rock circle, tire flip & sledge, run the hill with 10 Merkins.

The rock circle continued with all PAX counting out 15 counts of any rock or ground exercise of choice. Partners would rotate out to either flip the tire/sledgehammer together or run the hill with Merkins. At no time, was any man supposed to be alone in a spot…because that’s what we do in F3. There was a constant rotation during this activity and no brains were bashed in as tires were flipped and hammers were swung. So, that’s nice.

All circle exercises included (sometimes several rounds), but not limited to: Merkins, American Hammers, Should Press, Curls for the Girls, Tricep Extensions, Squats, Rut-Rows, WW1’s, LSF, Homer to Marge, Burpees, Star Jumps, Ground Pounders, and more!
Mary: After putting our toys away we moseyed to the tennis courts for a Bear-Crawl/Sprint Back series we did 3 times in decreasing distances.  Finished with 22 counts of the following for Mary: LSF’s, LBC’s, Dying Cockroach, Homer to Marge, and Superman’s.
Announcements: Q Swap next week. CarPex guest Q’s will join us, but all AO’s remain open!
T-Claps (Recognition):
Prayer: Banana Seat daughter Ella receiving some medical treatments that are needed (prayer and praise). Our military, first responders, leaders, spoken and unspoken. Honor to lead at the OG SouthWake AO.

Tennis Courts Beatdown at TBD

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YHC pre-blasted a no running option for those not hitting R4TJ. We stayed on the tennis courts for the entire workout.

EC: Dahmer, Warbucks
FNGs: Nope
Warm Up: Walk to tennis courts for ssh, merkins, squats sir fazio arm circles
The Workout:
BTTW Bear crawl tunnels.
We held BTTW on the fence, pax bear crawled through the “tunnel” to the front, then next pax went. We did this until failure.

Tiny 11’s:
Lunge walk to other the baseline
10 squats, Reverse lunge back to start, 1 WWII
This continued in normal 11’s fashion until 1 squat and 10 WWIIs were done.

Bear Crawl Ring of Fire – PAX crawled in a circle until Q called it. Each pax does 10 merkins in succession while remaining pax hold plank. After this, we crawled in a circle until Q called it and each PAX did 5 merkins while PAX held chill cut plank

Mary:
Rosalita, Homer2marge – hold in up position for 1-3 count, down on 4 (thanks Dahmer)
Flower by Moby – Squats on down and hold then back up on the ups
Thunderstruck – SSH w/ burpee each time you hear “Thunder”

Announcements:
Derek Davis 5k and HSHM coming up.  Check Slack/FB

T-Claps (Recognition):
Hardy is a beast, Swisher Sweets for signing up for HSHM

Prayer:
FloJo’s brother with prostectemy for good results, FloJo’s wife has a job!, death in Swisher Sweet’s family, Cancun’s wife with potential job opportunity, Hardy for his trip to Vegas for Ninja completion.

YHC took us out.

RFTJ BB – Search for the Goddess Route

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FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark.  Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).

Everything but the Tire

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YHC took the Q at Prison Yard as part of his self-imposed accountability to get out a bunch this week because…I’m fully healthy again and the body is cooperating, so no excuses! Lots of toys on the Yard today sponsored by YHC, Breach, and Sprinkler and we got to touch just about everything. YHC had a different plan in mind originally, but about 2 mins. before warm-ups, I changed my mind to challenge the “you vs. you” factor. Right now, there’s a lot of items that can be used on the Yard…concrete slabs of different sizes, bricks, pipes, parking signs, steel rebar… they are apparently doing some renovations at Hilltop Needmore. If YHC had known or had enough time to survey, I would’ve told the guys to keep it in the trucks and use what’s here. 12 Strong HIM posted for a mostly quiet battle against the self at Prison Yard today.

FNG’s: No new transfers
Warm Up: SSH x 35 IC, Good Morning’s x15 IC, Sir Fazio’s x 10 IC F/R, Merkins x 22.
The Workout: 14 total stations, 12 of which were set to be 100 rep count stations. The other two were quasi obstacle course style using Farmer’s Carry w/tractor weights, heavy bag carry or Railroad Iron Press x 20, an agility challenge (either ladder or burpee cones) and 1-2’s with the hand weights.

The other 12 stations for 100 reps goal count were: 25 lb. plate Halos, 25 lb. plate Bus Drivers, 45 lb. dumbbell triceps extensions, 15 lb. steel mace warrior squat, 20 lb. kettlebell Midget Cookie Pouch, 25 lb. kettlebell snatches, 40 lb. kettlebell swings, Pain Stick Shoulder Press, Pain Stick Curls for the Girls, Fire Hose Squats, and Blockees.

We did not take accountability counts at the end, but YHC got 7 full-stations, with 75 reps at 2 others. So for next time we do this, remember what you did, and do just a little bit more. I will add that YHC did not do the blockees, which I think was the beast of all the stations most likely.
Mary: Put the toys back into vehicles.
Announcements: Q Swap at Carpex in 2 weeks. Still a spot open at Ragnarok. Carpex Q’s come to us next week…get ready!
T-Claps (Recognition): Thanks Breach and Sprinkler for providing lots of coupons to use today!
Prayer: Those addicted…lots of OD calls to EMS these days right here in our community. Fram and his daughter reading…a praise!!! YHC celebrates 19 years of marriage…it takes work! YHC took us out…great to be back in the circle!

Wonderful Smells at the Car Wash

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AO: Purple Cobra
Workout Date: 07/20/21
I was doubtful for the extra credit run this morning, but the high amount of chatter on Slack piqued my interest. I set my alarm and went to bed somewhere in the “maybe”-“likely” range. Somehow I made it. Everyone else did, too, although we didn’t see Maybelline until the end. 100% EC participation.

Warm Up:
State the mission, check for FNGs (expected FNG is a no-show), and give the disclaimer.
Mosey to the bank for warm ups.
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles REVERSE! x10 IC, forward x10 IC
Monkey Humpers x10 IC
Downward Dog and isolated calf stretches

Main Event
1) A Sevens variation I’ve been calling Stationary Sevens. Perform the entire set of Sevens in the same location with no running. Then run a lap around the bank. We did this three times. Merkins/LBCs, Diamond Merkins/Jump Squats, Wide Grip Merkins/Star Jumps (suggestion from Cupid)
2) Mosey to the path behind the shopping center, then mosey down the path to the Jiffy Lube. Scratch that, we encountered a homeless camp at the end of the path, so we turned around and went back the way we came.
3) Mosey to the near side of the mall for BLIMPS
4) Mosey around the front of the mall to the far end. Ignore the PAX suggestions for Balls to the Wall against the windows to the gym. Mosey to the loading dock and grab a couple of rocks (since they are small). Partner up at the loading dock wall for Partner AMRAP Rock Work/Running. (AMRAP=As Many Reps As Possible) One partner exercises, the other runs out and back. Flapjack. Repeato with a new exercise. There was a little confusion on point B for the running. The first group of PAX decided to loop through the Car Wash, so we followed suit. It turned out to be the world’s smelliest car wash. Distance was good though. Exercises were: Curls, Overhead Press, Triceps Extensions, Bent Over Rows, Bus Drivers, and American Hammers.
5) Return rocks and mosey back to start, about half way through there was some mumble chatter about All You Got, so we switched to a sprint to the end.

https://www.strava.com/activities/5656776874

Mary:
Dolly x10 IC

COT:
6 PAX

Announcements:
1) South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex. The slot in Carpex for Ragnarok is still open.

Prayers for the health of our nation. Prayers unspoken.
UTI took us out.

Naked Moleskin:
It was tough to get up earlier for EC, but I’m glad I did. Always good fellowship on those runs. It was nice chatting with Warbucks, and I got some good AO intel in the process.
I hated to miss coffeeteria, but my kids’ last swim meet is tonight, so I needed to get into work earlier.
This was my seventy-ninth #F3Q21 #2021Challenge Q (eighty-first overall). Next Q is Wednesday (tomorrow) at Gettin’ the Runs in JoCoGa/Garner.
-Pigpen

QIC: Pigpen
PAX: Kosher, Maybelline, Cupid, Warbucks, UTI, Pigpen
Workout Date: 07/20/21

I Object!

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It was a nice summer morning and a break from the humidity, but we still donated sweat to the sacred ground of The Nest.

FNGs: None
Warm Up: Good mornings, windmill, SSH, imperial walkers, hillbillies, Michael Phelps
The Workout: First thing was a Route 66 with a jog stopping at each light pole along the road. Exercises built up 1 rep as we got to each pole. Is that a light pole or an electric pole? A stadium light? Doesn’t matter, exercise! 4 rounds with Merkins, squats, burpees, WW2s. Thing 2 was a round of Survivor. Went thought a list of exercises and the worst one was voted off by the group, then rinse and repeat with what’s left. To make it interesting, each member had an immunity which would negate the vote result. This resulted in some power trips and light mumbling between rounds. Order of elimination: Slow burpee, starjump, out-n-back inchworm, Daft Punk (around the world lunge), Carolina Dry Dock.
Mary: LBCs, sweat angels, boat canoes, American hammers
Announcements: Carpex Q swap
T-Claps (Recognition): Finkle on the EC
Prayer: Finkle’s church youth pastor, Hardy travelling and competition, Norm’s safe arrival, Gamecock’s job

Good Things Take Hard Work

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YHC is seriously trying to come back from a variety of injuries that have plagued my body the last 8 weeks or so and…I’m pretty far back on BRR training, so when I Q, the PAX are along the ride with me to make these last 7 weeks count in my training for BRR. No better way to do that than hit the ramp at Ting for some repeats. In addition, YHC is celebrating 19 years of marriage to my wonderful wife today. 16 PAX came to celebrate the value of hard work to strengthen their bodies today on the grounds of Paradise City. Message for the day as well…it takes hard work to build a strong marriage as well. Don’t forget to put the work in with your M’s…and don’t mentally/emotionally fartsack when it counts!

FNG’s: None
Warm Up: A mosey down the long end of the main lot followed by Windmills x 10 IC, Frankensteins x10 IC, and Imperial Walkers x 10 IC. Another mosey down to the other end for Sir Fazio’s x 10 IC F/R and Hillbillies x 10 IC.
The Workout: Counted off by 3’s. 3 Indian Run lines would run the ramp/tennis court loop until 19 “indians” got to the front of the line. All groups stopped generally at the same spot when finished. We proceeded to do 19 Prisoner Squats and 19 Shoulder Taps IC. Same Indian Run lines back the other way, again, waiting to get 19 “indians” to the front of the line before stopping back by the cars. Comments were made to quit the workout there and go grab coffee. We did 19 SSH IC and 19 Mountain Climbers IC before moseying back to the bottom of the ramp.

We would run the ramp for the remainder of time. At the bottom, it would be Merkins starting at 1. At the top, it would be Step-Ups on the wall starting at 2. Going up the ramp, PAX were supposed to go between 80-100%, and a mosey back down the ramp. We went all the way to 19…stacking up odd numbers at the bottom, and even numbers at the top. Those finishing first, did what we do, they found a 6 and finished out with them. With only 4 minutes to go, YHC asked about mileage. God forbid, we don’t get our 3 miles. 2 of 3 PAX shared over 3 mile readings (other idea was 4 mins. of Indian runs), so we headed back for Mary.
Mary: 19 WW2’s and some were pissed that I finished 30 seconds early.
Announcements: Q Swap with Carpex begins next week. They come to us for a featured guest workout at 1 site each day (2 on Wednesday).
T-Claps (Recognition): Thanks to Pikachu, 187, Laettner, and Full House…all faster than me…for help getting me some low times for me on EC.
Prayer: Two kids in our community, battling illness. Our marriages and the strength, patience, and passion to nurture them. It was really nice to be at the helm again today…thanks for being there fellas!

Magic Number 36

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Three years ago today several neighborhood friends dragged me to Kenny’s Grave to suffer a beat down by Banana Seat.  All I can really remember about it was how disappointed I was every time he said “recover” because I really thought that meant we got a chance to catch our breath.  Boy, was I wrong.  But here we are, three years later, having done things I would have previously said were impossible, all because of you men that have surrounded me over this time.  I am thankful for all of you and appreciate you all more than you know.

All that said, I did set out to kick your asses today.

Unfortunately (or fortunately, depending on how you look at it) time was against us today.  My plan was to do 36 reps of 16 different exercises but 45 minute just wasn’t enough time to make that happen.  I’d still like to think we got some good work in and got a good sweat going.

FNGs:

Welcome Just the Tip!

He’s a coworker of Fumunga’s.  His first job was at a restaurant, hence the name.

Warm Up:

No warm up lap since YHC is still nursing a heel issue.  Circled up for:

SSH x36 IC

Windmill x10 IC

Frankensteins x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

The Workout:

The Red October boys went up to the pavilion to do some TRX while we moseyed down towards the first stretch of parking spaces for my favorite routine, the Crab Boil!

We started at one parking line and crab walked two spaces.  We did Crab Cakes x12, crab walked another two spaces, Crab Humpers x12, crab walked another two spaces, Crab Jacks x12.  After that we took a break and did irkins x12, dirkins x12, and squats x12.  We worked our way back up the parking lot doing the same and then back down.  36 reps of those exercises done.

Next we moseyed down to the lower pavilion for some rock work.  Everyone grabbed a rock and did:

Curls for the girls x12

Tris for the guys x12

Bus drivers x12

We rotated rocks and did it another two time for a total of 36 reps a piece.

After that we traveled with our rocks up to the lot behind the swimming pool.  Here we did shoulder taps x12, bear crawled and pushed our rock across the lot, and then Bobby Hurly x12, and then bear crawl and push the rock back.  We did this two more times, but with the second and third laps being duck walks with rocks and then sprints.

We returned all but one rock (the largest) and then Indian walked while passing the rock down the line up to the bathrooms.  Here we lined up against the wall in People’s Chair.  The rock started at one end and was passed all the way down the line to the other end.  That was 1.  It traveled back for 2.  We continued until 12 were complete.  After that it was a 12 count IC balls to the wall.  YHC wanted to do it all another two times but the clock had other plans.  We did one more round of People’s Chair and BTTW, each in 12 count, before heading up to the Red October guys for Mary.

Oh, I almost forgot that I tried to also sprinkle 36 burpees in as well, doing 6 each time  we transitioned from exercise group.  We had gotten three sets in and were supposed to do the other three with the people’s chair and BTTW but, again, time was not my friend.

Mary:

American Hammer x10 IC

LBC x10 IC

Reverse LBC x10 IC

Knees to the left LBC x10 IC

Knees to the right LBC x10 IC

Homer to Marge x10 IC

Announcements:

Carpex Q Swap the last week of July and first week of August.  Check to see if there are any spots still open to Q

T-Claps (Recognition):

Great to see Boy George back in the gloom with us!

Prayer:

Fumunga’s neighbors who are expecting a child and the father just came down with COVID

Sunshine and his wife and their new born child

Unspoken

 

Men, it’s always an honor to lead and even more so to do on a day where I’m reminded what this all means.  I was very excited to also have Boy George and Noah’s Ark at CoT with us as they were both there at my first post as well.  I know they didn’t plan it that way but I thought it was pretty awesome.  Thanks for indulging me today.  I hope in three more years I’m writing another one of these.

 

010000

Cruising in the Humidity

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FNGs:

Nope
Warm Up:

Mosey down to the track

Warm up lap

Leg swings, A skips, B skips
The Workout:

8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace.
Mary:

Mosey back up to the parking lot for some yoga
Announcements:

CarPex Q Swap Coming up
T-Claps (Recognition):

Pax for getting after it in this humidity

This ain’t no Lipstick route

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FNGs: Welcome “TEX”
Warm Up: SSH, DP’s, GM’s
The Workout: 22 HIM’s set out for just over 6 miles.  New route took us out into the neighborhood behind Panera, looping around a few streets before coming back up to Bennett Knoll Pkwy.  A few PAX mumbled this must be a Lippy route….no, no, no, not today boys, YHC called out directions, all PAX stayed on route, although the daylight probably helped.  Heading over to 12 Oaks, down Ivy Arbor, we ran past the park and pond, looking back up for what ended up being a pretty long hill.  From there, normal U-turn route was in play.   Great work by all, a bit schweaty, but great work.
Announcements: Q swap with Carpex next week
Prayer: Friend of Pablo, Carter Mandeville