Will We Get Wet Today???

/in /by

A quiet workout among the pax this morning. Lots of reasons I suppose… but, whatever the reason, the pax showed up ready to work. Some rain came in earlier this morning and altered YHC’s plans for significant ground work along with a few elements YHC wanted to refrain from given the whole COVID goings on lately. (ie. we laid off the picnic tables and playground equipment) It’s ok…more up the sleeve and after a few LSF’s on the back, YHC opted to keep the pax dry today. Flag planted. 5:30. Go!

FNG’s: Not this morning.
Warm Up: Circled up for Frankenstein x 20, then 10 counts of: GM’s, Seal Claps, Overhead Claps, IW’s, Hillbillies, and Windmills all IC. Mosey over to the old Ivan lot.
The Workout: 3 rounds of some 4 Corners.

Round 1: 3,6,9, & 12 count burpees in the corners. Run long stretches, lunge walk the short ones. OYO. LSF’s for the six. This is where 187 tried to get some mumblechatter going.

Round 2: Repeato above but 5,10,15, & 20 count shoulder taps on the corners. Round done IC.

Round 3: OYO again. 5,10,15, & 20 count star jumps at the corners. Bear crawl short ends instead. 187 unsuccessfully tried to get mumblechatter going all along the way. Hardy was blowing the entire pax away during this series. Acceleration in the making!

Mosey to the bandstand. YHC wanted to throw some credit to 187 for breaking the silence a lot this morning, so I thought 1+8+7=16. 16 counts of dips, irkins, and step-ups/boxjumps (for those who see well in the dark, not me). Repeated this cycle twice. Also, hit up 16 count for each pax while doing People’s Chair x 2, and spilt it up for 8 count each pax doing BTTW x 2. Mosey over to picnic shelter.

Pax splits into 2 groups. Group 1 does SSH AMRAP, while group 2 calls on ‘ol Jack Webb up to a 5 count on the down, 15 count on the up IC. Switch Groups.

Repeato except group 1 does alternating lunges while group 2 does the Webb’s.

Burpee Indian run around the track until we got into the Cletus cage for Mary. Pax grabbed ahold of some fence for 20 count fence squats and 5 count each pax People’s Chair once more.

Mary: About 2:30 of regular and chill cut planks closed us out.
Announcements: Pay attention to Pikachu’s guidelines for AO’s and COT’s. Listen to the NAN TAAN!

YHC shared a minute. At times like these and other personally crazy times in life, we can feel surrounded by chaos and we look for peace…no matter what side of this COVID thing your mind has taken you to. This morning, the blood, sweat, and tears that I left out on this pavement and in these parking lots and the brotherhood of the pax brought peace and familiarity back to me. I hope it did for all pax today too, regardless of where you posted, who you posted with, or the miles a lot of pax banged out. #stayhard.
T-Claps (Recognition): All the pax getting out there today.
Prayer: Flojoe’s dad recovery from surgery, Katniss co-worker who passed and his family for peace. Our Nation, the sick, the injured.

Loud and Proud (QIC Yogi)

/in /by

FNGs: David cross country runner who is ready to slay opponents.  Yogi inspired “David” to look opponents in the eye and consider cutting off their head with their own sword.  Ok, this would not be PC today, so maybe just remember where David got his strength.

PAX: Yogi, David, GoGurt, Yogurt, DaBuisness, Florence, Katniss, Double D

Warm Up:  Like clockwork, Flo Jo rolled in right on time at 5:30 sharp.  Yogi, relying on DD’s watch insisted Flo Jo was Late (I believe both Yogi and DD have old school wrist sun dials which are not accurate at this time of the day).  Hello 10 burpees.  Yogi then looked around the circle, pondering the mission of F3.  He called on SloJO.  Stumped Flo Jo took credit for an addition 20 burpees.  Yogi’s pursuit of the F3 mission and its core principals, along with mis-naming Flo Jo (SloJo, MoJo, GoJo, backhoe, etc.) significantly delayed our start of the actual workout.  Note that we are not here to save the whales or hug the trees (pay attention DD and DaBusiness).  This discussion was our warm up.  All kidding aside, Yogi was making a point and it’s an important one.  You should know the true mission and purpose of F3, we are all apart of it

The Workout:  Yogi had walked off 50 yards in the parking lot.  Then he pulls out a deck of cards and demonstrates his shuffling ability with gloves on (granted they were fingerless gloves).  Yogurt was certain it would end at a game of 52 pick-up.  But no, Yogi divided the deck and placed a stack at each end of the 50 yards.  At each end, one PAX flipped a card.  We did reps based on the face value and exercises as follows:

Hearts = burpees

Diamonds = diamond Merkins

Clubs = WWII’s

Spades = Squats

For the next 35 minutes we ran back and forth.  Many threw down the glove, challenging others to sprint.  Let me tell you, “David” and Go-Gurt are fast!

DaBusiness, who loves burpees, flipped only high hearts from the deck.  No two’s or three’s from him; all business!

Mary:  She didn’t show up.  Pretty sure she was calling the cops about all the noise coming from Womble.
Announcements:  Forceps’ family service Saturday
T-Claps (Recognition):  Yogurt for sending me “notes”  It was the entire backblast!
Prayer:  Forceps and family, Yogi’s kids to come to know God in their life,  12 yr old Alex (bone marrow), Hardy (Bible competition – like Jeopardy)

I thought you were lying.

/in , /by

Had 6 come out for some fun at Cletus. YHC had a few workouts in mind heading into Friday but the weather threw any plans out the window. The only thing I knew for sure was that we were going to do 100 burpees. Not sure if anyone was actually going to show, YHC, was somewhat surprised, given his love of burpees, to see Da Business ready to roll. When I got out of the car it was at that point he informed me that he hadn’t read the slack announcement of 100 burpees until about 1 minute before I arrived. I briefly thought about changing my mind….nah. Hardee, Flojo, and Nemo rolled in and off we went. Early in the workout Flowjo hurt his knee so he and Hardy left. Hope the knee is ok!

FNGs: Nope

Warm Up: Moseyed to picnic shelter. To get our 100 burpees in we had to start strong. Slaughter Starter 30 burpees OYO; SSH x 50 in cadence, windmills, fazio arm circles (forward/backwards), overhead claps, seal claps, jack webs; 10 burpees OYO.

The Workout: Partnered up for…

Round 1: Peoples chair (partner 1), bear crawl to end of pavillion crawl bear back (partner 2), 3 set each exercise

10 burpees OYO

Round 2: Balls to wall (partner 1), lunge walk to end of pavillion and back (partner 2), 3 sets each exercise

10 burpees OYO

Round 3: Peoples chair (partner 1), log jumps/bunny hops to end of pavilion and back (partner 2), 3 sets each

75 LBCs

10 burpees OYO

Round 4: Balls to wall (partner 1), sprint forwards to end of pavilion backwards back (partner 2), 3 sets each

10 burpees OYO

Round 5: Peoples chair (partner 1), bear crawl to end of pavillion crawl bear back (partner 2), 3 set each exercise

10 burpees OYO

Mary: Each Pax called out an exercise…6 inch leg lift/low slow flutters, homer to marge, Freddie Mercuries, American hammers, 10 burpees OYO (100 total)

Announcements: Big run tomorrow, Forceps son’s service moved to next Saturday.

T-Claps (Recognition): All PAX for coming out in less than ideal conditions and putting in the hard work.

Prayer: 1 minute of silence for Forceps son.

Roses Are Red, Violets are Blue, 20 PAX @Cletus…And There was Lots to Do..

/in , /by

Q Tour again rode through Womble, picking up where YHC left off on Wednesday at TBD. Pre-Blast promised a bouquet of heart friendly PAX-inspired exercises to increase endurance and stamina. No false advertising this week as YHC wanted to make sure Friday’s addition of Cletus didn’t slow PAX down like an assortment box of chocolates. Today and this week, YHC was aiming for high-intensity, strategically placed exercises.

Having been to a fair share of AO’s, I’ve seen a great many things, and very fortunate to have met some HIM along the way that have not only pushed me, but also had the opportunity to learn from. As I was planning this workout after TBD on Wednesday, I decided to reach out to several PAX each with their own styles as Q and those that have a unique way of bringing out the best in PAX to ask them their trademark or favorite exercises. There are many out there and fortunately for me I have many more Q’s to go this month, so don’t be surprised if I hit any of you up soon that are not listed below.

YHC first dropped a DM to Yogurt on Slack- This might be the only guy that doesn’t get tired at Paradise City. So much so that he runs the ramp at Ting after the workout. When I say run though, its not a run. It’s more of a sprint, and if you see Yogurt sprint, he is a blur going up the ramp. The guy is just fast, really fast. He also credits core work as a foundation for his running and that is an element we needed for this workout.

YHC’s next DM was to Pikachu- The man loves turkish get-ups. YHC hates turkish get ups. No way we were doing these. These and crab walks are my cryptonite. What else does he like? Bear Crawls and Burpees…done!

Next on to Nemo- This guy is notorious for minimal run, high intensity AO’s. His secret weapons, SSH’s and Goof Balls..Oh, and a killer arm routine with rocks. Perfect!

Last on the DM list was Banana Seat- Always a solid workout with this guy. The one Q I seek out when he’s touring to guest Q spots throughout SouthWake and Carpex. Always methodical, pays attention to detail, and most import…form. No surprises here, his pick is Derkin Fence Shuffles starting at the top and working to the bottom. Full body exercise that engages the core and toasts the shoulders.

YHC likes to mosey, so we made sure we had a plan for that to keep us moving this morning.

Quite a few morning PAX got some EC along with Deadbolt, who started early on his way to a solo 8 miles.

As I made my way from marking the back lot, cars started to rolling in. Potts, who had been there on Wednesday, apparently was present to make sure YHC was true to his word in switching up the work out. Hopefully, YHC would not let him down.

PAX started rolling in from EC and before we knew it, there were 20 total PAX, including Cupid, who was posting for his 1 year Anniversary. It was Valentine’s Day. He had to post.

YHC welcomed everybody. No FNG’s so the only disclaimer was that we would keep it moving today… and oh.. Happy Valentine’s Day.

5:30am hit and we were off with the following workout.

Warm Up: Skinny loop around the lot, being careful to side step the FIA ladies and their yoga mats. Entered the first tennis court for shuffles in multiple directions around the court. Already started to hear Midget and his mumblechatter, which was my signal to turn it up a little. Increased the jogging speed a little as we exited the first court and entered 2nd for more of the same with alternating shuffles and then back out. Once out of the courts, exited out of the lot toward the lot surrounded by the rocks we all know and love.

Circled up for Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, SSH’s X20, Goof Balls X20, Bat Wings 20’s Fazio B\F, Seal Claps, Overhead Claps. Instructed PAX to the rock pile. PAX were to pick a rock they were comfortable with as this would be their rock for everything that came after this.

The Workout:

Rock Curls

With the rock, performed 3 sets of 25 Curls in cadence

-Rock starting at top of the curl and half way down

-Rock starting at the bottom and curl half way to the middle

-Rock starting at the bottom and all the way to the top

-Happy Valentine’s Day…Love, Nemo

Cusacked the rocks to the lot behind the volleyball courts. This was a longer mosey and as we had time on the mosey, YHC instructed PAX to get familiar with another PAX and find an accountability partner for this next series of exercises. With everyone partnered up, PAX squat holded with the rocks as we waited on the six. Six was in, and PAX saw 3 cones in the distance spaced about 10 yards apart.

Pop a Squat and Core Speed

-All PAX goblet Squats on YHC’s up and down, leveraging quality form and going all the way down on each rep

-Partner suicide planks. Partner 1 in blank with rock on their back, Partner 2 performs suicide. Rinse repeat with partner switch out.

-Happy Valentine’s Day… Love, Yogurt

Returned rocks to the pile, formed a single line of 20 PAX for an Indian Run to the back lot

Bear Crawl Burpee Trains

Carefully labeled the start of 2 tracks with the words, Train 1 and Train 2. PAX split up into 2 groups of 10

-Both lines continued in bear crawl mode with the guy in the back pulling double time on the crawl to the front. When they arrive at the front they call out 1 or 2 depending on the line, and when they did, all PAX would perform 1 or 2 burpees depending on the train. Went the length of the lot with all PAX getting a chance to move to the front.

-Called a short recovery mosey around the back half of the lot, back to the Train station. YHC called for PAX to partner up for some patty cake Merkins X25.

-Happy Valentine’s Day…Love, Pikachu

mosey’d single file to the fence for the next group of exercises

Cupid Derkin Shuffles

-PAX would occupy their own section of fence and perform some Derkin Shuffles starting at the top of the 3 rung ladder fence

-5 Derkins at the top then shuffle and move down a rung

-5 Derkins in the middle then shuffle and move down a rung

-5 Derkins at the bottom then shuffle and move back to the top

At this point, YHC could tell he was losing PAX as my voice didn’t carry down the line and should have pulled up a fence section in the middle to be audible to both sides. Note to self for later Q’s. One more set was performed and continued in Indian Run back to Tennis Courts.

-Happy Valentine’s Day…Love, Banana Seat

People’s Suicides.. Get some Balls and Sprint

-Partner back up.. Partner 1- Peoples Chair, Partner 2 Suicides (switch)

-Partner 1- Balls to the Wall (Fence), Partner 2 Suicides (switch)

-Happy Valentines Day… Love, YHC

Great efforts on these. One of these day’s YHC will catch UTI, but not likely, especially not on Valentine’s Day.

Mary: Asked 3 out of the 4 PAX present that helped create today’s workout give their favorite Mary exercise- Banana Seat- of course Freddy Mercury’s, Yogurt-American Hammers, Pikachu- Break Dancers, and as Nemo was not present…called on Cupid, as it was his Anniversary. Cupid gave PAX probably the longest 1-minute regular plank hold in recent memory. YHC gave one last exercise….Pickle Pounders in cadence X20.

Announcements: Check Slack for 3rd F opportunities. Healing Transition workouts on Friday’s. Try and get out their and post.

T-Claps (Recognition): All PAX getting after it on Friday. DB for a solo 8-mi run and those getting in some EC

Prayer: Moment of Silence and prayers for our brother Forceps and his family. Prayers for Wallaby and Lipstick’s sister. First responders and military personnel. All unspoken. YHC took us out.

Who’s here anyways?

/in /by

Apologies for the late backblast. Better late than never? Let’s go…

FNGs: none
Warm Up: SSH x25, imperial walkers x10, hillbillies x10, Daisy pickers x10, fozio arm circles x10 forward x10 reverse, seal claps x10
The Workout: Mosied over to the parking lot with a rock pile. Pax were instructed to get a mediumish rock for many reps. One exercise at each corner, with lunges in between (added in some karaokes and Bernies to mix things up). Started with 10 reps at each four corners, then increased by five each round, up to 25 reps at the last round. Exercises were curls for the girls, triceps, bus drivers and ground pounders.

Moved over to the picnic area. Half of the pax held balls to the wall while the other half did urkins/durkins/dips/abyss merkins, 10 count, switching in between each exercise. Back to tennis courts for Mary.

Mary: Popcorn Mary, 15 counts. I’ve forgotten a few (let this be a lesson to post same-day). But there were some SSH, WWIIs, sweat angels, merkins and pickle pounders.
Announcements: Check slack for upcoming 3rd opportunities.
T-Claps (Recognition): All this HIM getting out there in the cold gloom this week.
Prayer: Wallaby for strength, soldiers and first responders.

16 Cletus – Stronger by Merkin

/in /by

On the pre-blast, I challenged the PAX to post for multiple Merkins. After squeezing out six HCs, I was pleased to find a full parking lot at 5:25 am. EC: 187, Banana Seat, Slide Rule, UTI, Warbucks.

Warm up:

Good mornings (15), followed by Progressive versions of SSH (20)—Regular, Smurf Jack, Red Bull Smurf Jack (20)

Arm circles 10 forward, 10 backward. OK, I had to mix these in before tackling the RBSJs, just to catch my breath.

Recover on mosey to opposite parking lot.

The Thang:

Line up on curb, directly across from opposite curb.

Mike Tysons (plank, squat while in plank, Merkin) 5, 10, 15 near curb. Bear Crawl to and from opposite curb between reps.

Lunge walk to other curb, execute Circle of Merkins (left hand on curb 5; both hands on curb 10; right hand on curb 15; both feet on curb (20)). Lunge walk to and from opposite curb between reps.

 

Mosey to amphitheater:

Find a spot on the ledge. Dips 20x to warm up

Alternating dips on the ledge and People’s Chair on the wall

Find a spot on the wall. People’s chair 5, 10

 

Mosey to brick wall at back of Hunt Center:

15 Merkins to warm up

Alternating BTW and squats 5, 10, 15

 

Mary:

Popcorn through most of the PAX

American Hammers, Boat/canoe, Pickle pounders, Bobby Hurley brick up, WWIIs, Box cutters, etc. Have A Nice Day 30 seconds.

 

Announcements:

Check Slack for Mama’s House repairs Saturday morning. Community Service

UTI says he added events to calendar, linked to the workout schedule. Also, he’s packing the Third F calendar to affect our community.

Banana Seat says Q School starting Monday, incorporated into workout. Highly recommended. Coming to a workout near you soon.

Prayer Requests: Wallaby, traveling PAX, injured PAX, first responders, military, Breach family

Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

/in , /by

46 PAX IN THE GLOOM!  Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up:  YHC felt a little odd Qing the final Throwback of the week.  I wasnt here when these fine AOs were established.  I needed some star power…  I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun.  Crablegs put the PAX through their paces in the warm-up.

  • SSH
  • Runners Pose
  • Pigeon Pose
  • Overhead Stretches
  • Daisy Pickers
  • Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off.  YHC watched as a few men filed in at various moments but was unable to get the count.  This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups.  We were headed to the Murphy-Go-Round.  Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars.   We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges.  YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout.  As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after.  It was brutal and humbling and oddly it now made me feel nostalgic and happy…  this F3 really changes a guy.

The Actual Workout…  Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields.  The railing would serve as our pull-up bars, strike that Inverted Row bars.  Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds.  As we entered the lot, we dropped off Group 3.  There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off.  AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

  • 6 inch leg holds
  • Boxcutters
  • Superman Ws and Ts
  • LBCs

Announcements:  Check Slack because my memory don’t work so good…  here is a round-up

  • Paradise City starts at 5:30 from now on
  • U-Turn launches from Panera from now on
  • Support a local Eagle Scout and the food pantry.  Donations happening now, building out a greenhouse later
  • Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
  • Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition):  To the OGs that set South Wake in motion.  Great representation this week from some of the earliest PAX including Howard.  Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer:  Those PAX that are working on physical and mental battles among us.  For our service members that keep us safe and guarantee our freedoms.  CrabLegs took us out.

Cletus Dec. 27th, 2019 Rock Work

/in /by

EC: UTI, Katniss

FNGs:  Welcome Cinder! Cary Fireman that was EH’ed by a friend in Memphis
Warm Up:  Random Counts of Fazio Arm Circles, Imperial Walkers, Hillbillies, SSH, Merkins
The Workout:  Rock work in the parking lot

2X rock push and duck walk across the parking lot

Several rounds of tricep extentions, curls for the girls, goblet squats, and overhead press while rotating and sharing everyone’s rock.

Indian Run around the baseball fields

Modified Morning call at the play ground – Pax performing Clock Merkins while one Pax performs pull-ups until everyone had a turn

Mary: 10 Count Plank hold, 10 Count One arm raised Plank Hold, Repeat, LBC’s, Catalina Wine Mixer, Peter Parkers
Announcements:  New Cletus Co-Q TBA soon!
T-Claps (Recognition):  Cinder for completing the workout!
Prayer: A safe new year for all PAX

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!

F3 365

/in , /by

2019 was the first year that YHC has tracked workouts consisently. Early in the year the goal was F3 250 (250 workouts throughout the year – half marathons count as 1, marathons count as 2, 4+ hour CSAUPs count as 4, black ops runs with F3 brothers also count, nothing else does though) but fairly early on I gave myself an additional stretch goal of F3 365. I’m fortunate enough to have lots of time to work out based on where I’m at in life, and double downs could be a freuent occurence on Mondays, Wednesdays, Fridays, and Saturdays. The only concern was work travel – a long trip to Europe in the spring put me behind early and I didn’t really catch back up until sometime over the summer. It was in the fall that I became confident that I would hit the goal, but I didn’t actually verbalize it to anyone outside of my M until sometime in the past week.

It made for a heck of a year. The biggest thing I’ll say is that we have a ton of amazing pax down here in South Wake – if you’re one of them then thank you for an awesome year. If you haven’t been out to some of the more niche AOs (looking at you Tea Time, Thunder, and Ground Pounder) then I would highly recommend it – not all of the fun happens at 0530 on a weekday morning!

I don’t know what my goals will be for 2020, but I know that repeating this will not be one of them. I’m sure I’ll come up with something stupid though.

Based on all of that – I elected to Q Cletus knowing that I would be really close to 365 (ended up being 364 because of a fart sack at Paradise City that I got so excellently called out for) but we were still committed to 365 reps for the workout.

FNGs: None today
Warm Up:

SSH x10

Half lap over to old Ivan lot

The Workout:

Rep count = 10

 

Four corners on soccer field

 

At each corner – 5x double merkin burpees

10x Turkish getups

10x Breakdancers

10x Star jumps

When passing pull-up bars – 10x pull ups

 

After lap 1 rep count = 160

 

Between laps we did 10x IC balls to the wall at the amphitheater. We also modified the 2nd lap swapping out star jumps for merkins for the sake of Shamwow’s ankle.

 

After 2nd lap rep count = 320

 

Mosey back to tennis courts, line up on near line. Bear crawl across, crawl bear back, with exercises at each end:

 

Breakdancer x10

Diamond Merkin x10

Scorpion dry dock x10

LBC x10

 

Rep count = 360

Mary:

5 double merkin burpees OYO to get us to 365 reps total
Announcements:

Christmas party
T-Claps (Recognition):

Hardy – no way I would’ve been getting after it at 5 something in the morning at his age.
Prayer:

Wallaby. Holiday season. Oboe’s father in law.