Sprints, Ramps, Accountability…and another guy named Todd

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Always great to Q outside of Any Given Sunday every now and then. Monday was my second time Q’ing Paradise City and have always loved the options at this AO. You have the ramp, rock piles, a tunnel, plenty of parking spaces, and a long line of guard rails, which are almost as long as the line of excuses Midget gives YHC when he HC’s, but never shows to the next day’s workouts.

This morning, YHC rolled in about 15min early. Several cars were parked already to get some EC. One I recognized was Full House, fresh of a solid Torch Run on Saturday. Particle Board was already in the lot with an FNG he had headlocked for this morning’s workout.   FNG introduced himself with Hospital Name-Todd…..Yes, men another guy named Todd. Now he was provided a quality F3 at the conclusion of the workout, but have to say F3- SouthWake is a breeding ground for HIM that regularly post with the hospital name of Todd- Maybelline, Norm, Coal Ash, Pablo, Wiggly, YHC, and now the newest member of our group who is now commonly referred to as F3-Utah.

Thank goodness for F3 names as you can imagine the confusion that this creates at the Wescott pool when the Wescott clowns Pablo, Maybelline, and YHC are present at the same time and one of our M’s shouts, “hey Todd” to the pool from the lounge chair.

Anyway…7 Todd’s… I digress. As Particle Board, FNG, and I were wrapping up our conversation the sweet sound of a diesel engine in the distance cut the humidity… Could it be?…..Heck yeah it was.. Roger Roger has returned from hunting wolverines in Alaska and has come to re-engage with this F3 thing we have in South Wake.. Welcome back, Bro. We missed you and glad you are here.  Next to roll in was Deadbolt, then Bufford, and Pablo. Just in time as Full House came rolling in from EC, along with Yogurt and Go-Gurt who had already worked up a lather on the way in.

Disclaimer provided the FNG. A quick 2 minutes to go for last minute stretches and we were off at 5:45am.

FNGs: Welcome FNG-Utah (named after Johnny Utah from Point Break. Hobbies included surfing and is also a Michigan fan- Go Blue! Name was fitting considering in Point Break , Utah was a former Ohio State quarterback turned FBI agent). Kudos to Pablo on the solid name and reference.

Warm Up: Light jog weaving through the parking lot around the medians, with alternating shuffles and butt kickers. Circled up for SSH X20, Imperial Walkers IC X12, Hillbillies X12, Mountain Climbers X12. Recovered on the jog to the guard rails adjacent to the basketball courts. Time to warm up the upper body with a Slide Rule special of Erkins, Derkins, and Dips X20 each. Recover on the jog up the hill beyond the tennis courts for a set of Jack Webbs in a 1 merkin to 3 air press ratio, incrementally increasing to 10 merkins and 30 air presses. Recover on the jog to the lot before the concession stand. Time to warm up the legs. YHC called for a set of 20 prison squats with a squat hold at 15 and 20 where we held for a 10 count in cadence of Morocan Night Clubs.

The Workout: Accountability sprints up the ramp. YHC called for a partner up by speed. Challenged PAX to partner with another HIM that was going to push them on the ramp for a set of 7’s. With 10 PAX we had 5 groups of HIM that were equally matched in speed except for YHC, who was paired with Pablo… we’ll get to that in a minute.

Pairings: Yogurt and Go-Gurt, Full House and Bufford, Roger Roger and Deadbolt, Particle Board and FNG-Utah, Pablo and YHC

Started at the bottom of the ramp and sprint all the way up to the concessions. At the top of Partner 1 performs 6 broke back merkins with Partner 2 in plank position. At the bottom of the hill Partner 2 performs 1 merkin all the way to 6 with Partner 1 in plank, until both partners share equal numbers of broke back merkins at both sides of the ramp. Strong pushes by all PAX with solid efforts up and down the ramp. For YHC it was more like Pablo pulling his partner up the hill, in what I can only imagine looked like a speed boat pulling a tug boat up stream. Just didn’t have the legs this morning.

PAX finishing early picked up the six and upon completion of the final set at the bottom of the hill, YHC led PAX to the middle parking lot area for a set of Build-A-Bears. PAX would bear crawl each parking space performing a merkin incrementally in the middle of each space, skipping a space in between before bear crawling the next space and performing 2 merkins in the middle and so on until we had a total of 10 spaces and 10 merkins.

Mary: Cardio Abs…. In the same lot, each PAX occupied a parking space with their backs to the far end of the lot. YHC called WWII’s IC X10. After performing this first set, PAX would remain on their six with their backs turned. On the word “GO” PAX would sprint to the other side of the lot. At the far end, PAX performed Homer to Marge X10… “GO”- turn around and sprint to the opposite end..LBC X15…”GO-turn around and sprint to the other end..Freddy Mercury X15..”GO- turn around and sprint to the opposite end… Circled up one final time for a set of planked Shoulder Taps X15..Ended with Have a Nice Day.

Announcements: F3 Family Cookout. YHC is looking for PAX to donate pasta and sauce as part of a non-profit charity Grow Our Kids for under privileged family’s. YHC’s PT-Erin Blankenship of Thrive Physical Therapy is running the Richmond Half and is targeting a goal of 680 items of pasta and or jars of sauce in support of this charity through Nov 1st. YHC will be at AO’s and collecting any donations that PAX may have.

T-Claps (Recognition): All PAX coming out and pushing each other and getting some EC in before workout.
Prayer: Continued prayers for Shredder and Bernie and their families. Prayers for those on IR and prayers for continued health for all PAX training for upcoming races. YHC took us out. Always an honor to lead.

Where’s LED? I mean Cupid? Ah hell. I got this Q

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PAX of 9 (+ 2 runners who joined us for COT) at Paradise City waited on our Q to show up. Expectations were @LED would be leading us.  Apparetnly there was a communication mix-up and @Cupid was actually supposed to run PC.   Regardless neither of them showed up so YHC took it upon himself to lead his favorite AO.  The PAX knew there would be running involved and they weren’t disappointed as we logged 3 miles doing the Nickel challenge.  Snap won with 6 repetitions.  Lucky tacked on 5.

FNGs: None

Warm Up: Jog around the soccer fields.  SSH, Good Mornings, Windmills

The Workout: Nickels:  5 burpees at bottom of the ramp.  Run to corner near tennis courts.   x5 deconstructed merkins (5 wide, 5 normal, 5 close).  Run back to ramp. Rinse and repeat as many times as you can.

Mary: 5 Burpees for Seabreeze being tardy.   Some Core and Stretching work

Announcements: See Slack

T-Claps (Recognition): N/A

Prayer: Dumbo took us out

Katniss Most Improved

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For the first fitness test we had 25 Pax.  This one 9 Pax.  2 pax for the first time.  Nice job setting the benchmark Yogurt and Master Shake.  Surprisingly most pax took a small step backwards.  The summer test, must have been a nice cool day.

Lipstick was there for EC, which he was out running so was he really there?  Then he showed up at CoT.  The main is training for a Full Marathon.  Great job getting out there and running.  I know I wouldn’t want to be doing all that running.  I wish Lipstick the best of luck training and running his first full.  I imagine there to be many more in his future.

Yoga EC:Dawgpound Dumbo
EC: Lipstick, UTI
RAMP EC: Yogurt, Katniss, Cowboy, Wiggly, Dawgpound
FNGs:  None
Warm Up:
Circled up for the Following:

Fazio Arm Circles off course forwards and backwards
Good Mornings
Frankenstiens
Hillbillies, but I fooled everyone by doing Imperial Walkers.
Imperial Walkers

Boy I should do this thing the day of. I’m having troubling remembering this stuff. 🙂

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:

We where too busy adding up scores for Mary. Maybe next time.

Announcements:

Picnic October 12th

T-Claps (Recognition):

Congratulations to all who did the Paradise City Fitness Test. Awesome job Katniss improving the most.

Prayer:

Shredder
All Pax with injuries

IPC Week 2

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4 pax at Possum trot for week 2 IPC beat down.  Good luck and nice work to the others at the 9/11 stair climb.  I feel both groups were pushing through the pain and exhaustion to get through the workout in remembrance of the hero’s that day. Great job guys!!!

FNGs:none
Warm Up: OYO due to time constraints
The Workout:

4 rounds with 1600m, 1200m,800m,400m after each set. All exercises with cinder blocks

10- man makers

20-overhead press

30-kB swings

40- goblet squats

50-incline merkins

Announcements: hsh, sept 29th police run
T-Claps (Recognition):BRR guys At morning workouts after long weekend.
Prayer: Duane burgers wife and situation. Crab legs,

It’s called a plank, not downward dog.

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FNGs: None
Warm Up: Quick mosey from the Ting Lot up the ramp to the ticket booths. SSH x50 (for Pikachu), Frankenstein x15, Imperial Walker x12, Daisy Picker x15 (Slow), off to the thang…
The Workout: My first Q at Paradise City and this was a crew who I knew would bring it. I was just trying to keep up… We did a stacked Dora of sorts. Here’s the workout:

All stops were lead in with 2 groups of 4 in an Indian Run through Stop 4 – Where we did partner sprints to the next, on YHC’s count – ending with jail breaks into the last 2. The speed on these Indian Runs were no joke… Nice work men!

Stop 1: 20 Hand Release Merkin, 20 Smurf Jacks

Stop 2: 20 HRM, 20 SJ, 50 Low Slow Flutter (2 count)

Stop 3: 20 HRM, 20 SJ, 20 LSF, 50 Mountain Climbers

Stop 4: 20 HRM, 20 SJ, 20 LSF, 20 MC, 50 second Plank Hold (Emeril calls out to YHC about it being a plank and not downward dog…. Good form!)

Next 4 stops, remove the first exercise and shift down with 50 second planks at each stop. (Pablo to Emeril about downward dog…. “I’m stretching”)

Looking at the time as we inched nearing just the 50 second plank hold left, YHC decided to add 50 WWII’s with the 50 second plank as we rounded back for Mary.

Mary:  Popcorn Mary with 20 count exercises – round the horn for 8 in total ending with Pickle Pounders and Have a nice day.

Announcements: We decided to skip the social calendar for 2020 with YHC at the helm again… 10/12 save the date for South Wake BBQ at Harris Lake. Sign up for Iron PAX Challenge – LED stepping up to run the weekly Q. See Slack.
T-Claps (Recognition): EC: Pablo, Lucky, UTI, Pikachu (I think I saw he got +8 this am starting at 4:30, Solid brother…)
Prayer: Noah’s Ark, Unspoken. YHC took us out.

Recover on the Jog..

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Paradise City has to be one of my favorite AO’s in all of SouthWake. Over the past two years some of the more memorable moments for YHC happened right there in that parking lot..like the time Chips almost made half the PAX merlot with a combination of WWII’s and wind sprints. That may have been the time someone questioned the complexity and the difficulty being offered at PC. Yep- Chips almost made me merlot that morning and may have been one of the hardest workouts ever delivered to YHC. Other more memorable moments were the 4 man Indian Runs where Emeril makes quick eye contact with you to partner up and then with the bait and switch, pulls in Lucky Charms and Warbucks to run with you.  Good Times!

And who doesn’t love a Banana Seat beatdown? Build-a-Bears for days. After that morning, I don’t think I could lift my arms for a week. Suicides in the tennis courts trying to match Brony stride for stride and who could forget the Return of Stark Q, where Dumbo went missing a few times. Felt like deja vu this morning, except Dumbo was completely missing and was really hoping he’d return. Unfortunately, fell victim to the fartsack.

Paradise City is also the physical place where Roger Roger tricked YHC into running a half marathon without even knowing it. At the time I hadn’t invested in a Garmin watch to track runs, so completely relied on the other PAX around me to know the routes and ran whatever they decided for the day. That morning we met in the parking lot and just decided to go out and get some miles. We talked and ran for a while and by the time we returned to Ting, he turns to me and says, “let’s do the ramp and around the back to finish up.” As we finished up past the basketball courts he asks, “how far do you think we went?” Not sure, 8-9 miles?, I say. “Well Mookie- you just ran your first 1/2 marathon.”

Paradise City also happens to be my first AO and home of one of my favorite phrases that I’ll credit Emeril with… “Recover on the Jog.” This has always been the phrase I hear heading up the ramp. So this morning with so many memorable Q’s and so much material to work with, YHC decided on a run-centric Q putting the ramp and tunnel in play.

Early morning EC’ers: Emeril, DawgPound, Buford, Cowboy, Full House, Lucky Charms, UTI got some extra miles for the main event. As they returned schwetty they were joined by Deadbolt, Wiggly and Steamboat, Snap, Katniss, Redenbacher, with a surprise visit by Midget. The morning got even better with DoubleD making only his second appearance ever to PC just to celebrate YHC’s 2-year anniversary. No FNGs so no disclaimer needed. 6am hit and it was Go Time!

Warm Up: Alternating runs, with shuffles and carioca weaving up and down the parking lot until we all circled up in the middle in front of the ramp entrance. Imperial Walkers X10, Hillbillies X10, Good Mornings X10 IC, Fazio Arms 10F/10B. One last set which was an exaggerated Prison Squat with a 2 count all the way down X10. Fellowship run up the ramp. At the top of the ramp performed clockwork merkins at 1, 2, and 3 o’clock (YHC messed up the count and short changed the PAX), “recovered on the jog” to the back of the lot on the downslope in front of the tennis courts for merkins at 4, 5, and 6 o’clock. Proceeded with the fellowship jog to the basketball courts for 7, 8, and 9, and then finished up in front of the ramp with 10, 11, and 12 o’clock. PAX held squat hold while I explained the first segment of the workout.

The Workout: Decided on some 7’s this morning with an exaggerated squat at the bottom of the ramp to start and 6 star jumps at the top. PAX continued until they were down to 6 squats at the bottom and 1 star jump at the top. YHC recommended PAX grab some accountability partners to push them up and down the ramp. Added a final instruction that if PAX ended early, we’d pick up the six and continue until all finished. Although I didn’t have Yogurt this morning to talk his typical trash talk about Tom Brady as we sprint up the ramp, I had Steamboat and he provided a consistent pace up and down the ramp with some encouragement from Emeril, who urged us not to let Snap lap us. If he only saw Snap laying down the hammer at Derek Davis this weekend, he’d know that I would easily concede him lapping me 2 times over. At least it wasn’t 3. Newsflash- Snap is fast…Very Fast.

While picking up the six, we eventually ended at the top of the hill where YHC kept the PAX loose with additional Star Jumps and Squats in cadence while waiting for the remaining PAX to finish. Once all accounted for, we split the PAX into 2 Indian Run lines and continued the lines all the way to the guard rails on the opposite side of the basketball courts.

At the guard rails, PAX performed some Erkins, Derkins, and Dips (a nod to Slide Rule). YHC then instructed PAX to remain in their lines and venture to the tunnel. Didn’t have a great name for this, but called it Mookie’s carwash. PAX lined up tight on opposite ends of the tunnel. PAX would wall walk B2W style to the opening and run out to the end of the paved path. PAX performed this exercise on each side of the tunnel and ran both paths. With 8 minutes left, YHC instructed PAX to the flag and circle up for Mary.

Mary: Mountain Climbers X15, Shoulder Taps IC X15, Pickle Pounders X15, Freddy Mercury X15, LBC X30.

Announcements:  Deadbolt has Purple Cobra tomorrow, while Pikachu has the Nutcracker. Should be a great Tuesday, Men! Get out there and post.
T-Claps (Recognition): All PAX who traveled out this morning to support this anniversary Q. Additionally, those getting EC on top of this 3 mile Q.

Prayer: Prayers for Noah’s Ark and his M, Michelle. PAX who are injured and recovering from injury. YHC took us out. Men- It has been an honor and privilege to lead you this morning and get to know each and everyone of you in F3-SouthWake over these past 2 years. Here’s to many more good times and quality years in the gloom.

Surprise Birthday Party

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It was my birthday, but I didn’t want to make a deal out of it. I kept it hush until Side Straddler Hops at that time the pax figured things out. Then Katniss notified me that we are Birthday buds.

EC:  Dawgpound, Dumbo, Cowboy, Buford, Sliderule, Pikachu, Lucky Charms, Emeril, Pablo, Deadbolt, Axe, UTI, Warbucks, Mookie

FNGs: None
Warm Up:

Did a lap around the Paradise City complex. Stopped at the corners for the following.

38 Side Straddle Hops
Good Mornings
Fazio Arm Circles
10 Slow Reverse Merkins

The Workout:

Formed 4 to 5 man Indian runs.

Lap 1:
At the basketball hop: 5 Double Merkin Burpees
The corner: 5 Double Merkin Burpees, 10 Merkins
Box Office: 5 Double Merkin Burpees, 10 Merkins, 20 Squats
Bottom of Ramp: 5 Double Merkin Burpees, 10 Merkins, 20 Squats, 30 LBCs

Lap 2:
At the basketball hop: 5 Burpees
The corner: 5 Burpees 10 Carolina Dry Docks
Box Office: 5 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 5 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Lap 3:
At the basketball hop: 1 Burpees
The corner: 1 Burpees 10 Carolina Dry Docks
Box Office: 1 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 1 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Pax then lined up against the fence and did Balls to the wall as the pax farthest from the basketball court sprinted to the end.  After all the Pax went through once it was their choice for BTTW or Squat Hold.  All Pax Sprinted three times.

Mary:

The other Birthday Boy took over for Mary.

Pickle Pounders
Low Slow Flutter
Have a Nice Day

Announcements:

See Slack

T-Claps (Recognition):

Katnis for celebrating 48 in style

Prayer:

Derek Davis and his family
Katniss Cousin Jay
Crablegs

Just One Minute – UvU1

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Day 1 of the You vs. You challenge had 20 HIM getting stronger together. 11 of those chose to start with some EC. YHC passed out some special treats just before the workout to those that completed EC. One FNG was there and one visitor from Carpex made his first trip to a SouthWake AO. A light drizzle came into play during the workout and the PAX was pleased by it. UvU challenge is intended to get guys out of their comfort zone and push harder than normal through the workout. YHC saw that in some guys, others were called out a couple times for walking. Here is how we went down to Paradise City.

FNG: Goya (brought by Emeril)

Warm Up:
Laps while snaking the parking lot with cariocas and slides before circling up with a squat hold.

Work on form
Exaggerated SSH x10 IC
SSH x10 IC
Exaggerated IW into HB x10 IC
IW into HB x10 IC
Exaggerated Mtn Climber x10 IC
Mtn climbers x10 IC
Exaggerated Prisoner Squats x10 IC
Squats x20

The Workout:
Just 1 Min – 3 groups for scout run
PAX will start in lower parking lot for 1 min of scout running then stopping for 1 min of an exercise. Rinse and repeat for 14 mins. Then head towards upper loop and repeat for another 14 mins.

Run, merkins
Run, bear crawl
Run, squats
Run, lunge
Run, monkey humpers
Run, plank jacks
Run, burpees

Head to laps with ramp
Run, shoulder taps
Run, broad jumps
Run, diamond merkins
Run, star jumps
Run, Turkish getups
Run, knerkins
Run, Catalina Wine Mixers

Mary:
Cold Play – Sally with 6 inch hold

Announcements:
See slack and FB, UvU continues tomorrow at The Nutcracker

T-Claps (Recognition):
EC – 187, Emeril, Messi, ShamWOW!, Axe, QWERTY, Yogurt, Go-Gurt, H1N1, Pablo, Banana Seat
Ramp Sprints – Yogurt, Go-Gurt, Snap
Breath Taker – Popinski

Prayer:
H1N1 testing, shootings, PAX on IR

It was a pleasure to lead this morning. Pumped for a strong week. Hope to see more guys out tomorrow pushing themselves.

BS Out!

Indian Run 11’s

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12 PAX, 7 for EC, decided to start their week off right by posting at Paradise City to admire the green grass and pretty girls.  In the few minutes before the workout started, all PAX seemed eerily quite and having a difficult time shaking off the weekend.   As the clock was counting down to the start time, we noticed that Cupid had not made it back from EC.  The Q had gone to back to pick up the six at the end, but the problem was, he was not the six.  He was in the front and decided to take an alternate route solo, which the Q was not aware, and got lost.  [Side note: if you are planning on breaking off from the group to get more miles, please take a partner or at least let the Q know!].  As the start time was quickly counting down, we saw his NOX vest rapidly approaching Ting in an effort to make it in time.  He was late, 5 penalty burpees OYO!

EC: Cupid, Yogurt, Lucky Charms, Pablo, Axe, Katniss, Dawgpound

FNGs: None

Notable Absences: Pretty Girls, Site Leadership (Dumbo and Skidmark), Emeril, Rainmaker, Deadbolt, Flair, Wood Creek clown car, 12 Oaks clown car…

Warm Up: mosey to the top of the ramp, in cadence: SSH x20, Imperial Walkers x10, Hillbillies x10, mosey to the back corner, in cadence: fazio arm circles 10 forward, 10 back, good mornings x10, mosey to the bottom of the hill by the entrance to the basketball courts.

The Workout: PAX counted off by 1’s and 2’s, which seemed really difficult for some to grasp, to split into 2 groups for indian-runs to complete 11’s.  The workout started at the bottom of the hill by the basketball court entrance running counter-clockwise around the loop to the dumpsters.  Exercises started with 10 star jumps at the top and 1 prisoner squat at the bottom.  Exercise reps decreased by 1 at the top and increased by 1 at the bottom after each completed trip up and down the road.  Q also added that every time we hit the 90° turn at the halfway point (up and down), 5 merkins.  We were only able to complete 6 full trips up and down to save enough time for “six minute abs”.

Mary: All exercises in cadence:  Low slow flutter x20, homer-to-marge x10, box cutters x10, Freddie Mercuries x20, pickle pounders x20, have-a-nice-day

Announcements: Check Slack and Facebook

T-Claps (Recognition): Full House with Breathtaker

Prayer: Unspoken

Yogurt’s Post Workout Sprints: Cupid, Full House, Katniss, Pablo, Particle Board, Steamboat, Yogurt

So… I borrowed this recipe from Emeril…

/in /by

ECEC: Cupid, Pikachu, M4L, Yellow Card

EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC

Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt

I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC.  It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away.  I can report that these vest contraptions really, really work.  As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage).  Shovel Flag planted, Nemo out ahead of me by a few minutes.  It’s going to be a great morning in the gloom!

What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post.  They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say.  If you are a Facebook’er – Here is link to the BackBlast.

  • I showed up late this morning for EC, please correct me if I missed you…

FNGs: Too scared

Warm Up:

A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration.  27!!!  Nearly got a Deadbolt sized crowd 🙂

Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning.  He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point.  Great dude, hope you got a chance to get to say hi.

Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card.  These guys were there with me on day 1 and showed up again today.  Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.

Equally present were many of my EHs from the last 2 years.  Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus

WHERE IS THE HOOK!!!  WHAT WAS THE WORKOUT!?!?  ENOUGH ALREADY!!!

We began with 20 SSH, 10 Windmills (1st 10 count offense),  YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early.  There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts.  Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill.  We rounded the corner and Mozy’d once again for a bit.  At the next tree, we met the sidewalk for Fast Feet until the next tree.  Back to a Mozy as we headed down the Ting Ramp for “The Workout”.  Squat Hold for the 6

Image result for verklempt

The Workout:

Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S  (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)

Partner 1 does a workout and works to complete as many as possible during the time allowed.  The time allowed is driven by partner 2 who is on the run from one side of the lot to the other.  Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S.  If this were a video I would be playing this section in timelapse cause it took a while to complete.  PAX picked up the 6 on these and helped the remaining groups finish out their work.  This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too.  Good feedback on this one.  Everyone seemed to feel they got their money’s worth.

Short/quick Mozy to the bottom of the ramp.  The rest of the time I diverged from Emeril’s recipe a bit.  His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today).  So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees.  Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp.  The original plan was to take these all the way to the tennis courts but time was almost up.

<Slashed out a small section of the original plan here for time.>  You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)…  Emeril knows what I’m talking about.  BAM!

Audible called to form 4 lines for Indian Runs.  From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough…  Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.

All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company.  PT is still on the mend but they both made a point to be here on my anniversary with a modified workout.  Nice job men!

Mary:

10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)

One more thing from YHC – Very happy to be a part of F3 South Wake.  It’s been a great 2 years and I’m happy to have stuck with it.  1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in.  So happy to have gotten more involved in the 2nd and 3rd Fs.  Feeling alot of growth through F3 and very happy to continue that growth in the years to come.  If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there.  It’s worth the wait.

Announcements:

  • Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
  • F3 Dads Camp has some open spots – See M4L
  • Check the Slack and the Facebooks for more intel and other announcements.

T-Claps (Recognition):

  • See above – Thanks again everyone.  Great time out there this morning.
  • Shredder doing good in the world on a mission trip.

Prayer:

  • Hit and run victim in Fuquay over the weekend.  Not a member of F3 but a reminder to wear your reflective gear on your runs.
  • Crablegs on his MLB journey
  • Quiver’s daughter starting school soon shortly after their move to South Wake.  YHC extended the prayer to all kids returning to school.  Being a kid is hard and guiding your kids through life is hard too.  Prayers to oversee the kids and the parents through these changes.