Tower of Power/Pain

/in /QIC:
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No-Nonsense Workout Centered Around Tower and BTW/Preacher’s Chair. EC: YHC and Cowboy.

Warm Up: SSH, GM, arm circles (f/b), plank/runner’s lunge/downward dog, Merkins, lunge walk to top of lot
The Workout: Introduced the Tower of Power–the softball fieldhouse. A 25 count of Preacher’s Chair and 25 count of Balls to the Wall served as the hub–literally and figuratively. From the hub, we explored the four corridors–or spokes–between the fields.

Spoke 1 (batting cages): Dips 25 and Derkins 25 on small wall surrounding batting cages, back to Tower for 25 Preachers/25 BTW

Spoke 2 (west to greenway): 10 Burpees OYO, 25 derkins, back to Tower for 25 Preachers/25 BTW

Spoke 3 (flag poles): 25 LBCs in cadence; 20 WWIIs, back to Tower for 25 Preachers/25 BTW

Spoke 4 (handrail by pond): Inclined pullup (hang from handrail, pull up), 25 squats, back to Tower for 25 Preachers/25 BTW

Circle up by Tower for Round-the-Clock Merkins.  Apparently these were military clocks because I kept going past 12 at 12 o’clock. Then, I did it again at 9 o’clock. Oooops, was on a roll. Running low on time, we rushed back to tennis courts for Mary.
Mary: Kid Cracker led 20x exaggerated low slow flutter, YHC led American hammer 20x
Announcements: Holly Springs Spring Classic preview run, 8 am Saturday; Burger Feet (F3 Raleigh): F3 Raleigh travels to Wallace NC every Saturday to rebuild homes affected by hurricanes/floods. Raised $143k already with help from Rebuilding Together. Just picked two homes to rebuild. Breathtaker: Bidding war between Breach and Burger Feet $250. Breathtaker is heading to Raleigh for the week!
Prayer: Keep the PAX strong and healthy

Cletus has an Abyss also

/in /QIC:
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Another wet and soggy day to post in the gloom. The rain wasn’t too bad at all but the puddles represented as YHC found a few big’uns on the warm up mile. PAX of 10 posted for a shelter beatdown. Sliderule needed a last minute fill for Q and Yogurt didn’t do social media the night before so Banana Seat was happy to be back as YHC for Cletus just like old times. 0545, no FNG’s, let’s hit the puddles.

HC from Crosby but no show. Crazy Time must have did him in.

Warm Up:
Jog around the park for a short 0.3 mile loop back down to the shelter.
Good mornings, slow x10
Stretch upper
SSH x20
Stretch lower
Table top circle walk

The Workout:
Deconstructive burpees x10 each
– 5 steps (squats, leg outs, merkins, leg ins, squat hops)
10 burpees OYO to perfect

Partner up – same size
Upper body:
Dirkens from bench
Dips w/feet up on bench
P1: Abyss merkins – P2: Irkens (touch chest)
3 rds : x15, x12, x10

Somewhere in here YHC noticed Straight Cash getting some air from the side of the shelter. No merlot sounds, maybe just a breather needed.

Lower body:
1-legged seated squats, switch legs
Box jumps
Partner hold squats
3 rds : x15, x12, x10

P1 – BTTW nipplers x10
P2 – plank jacks
2 rds
Lipstick lead his country cadence count for us on this and YHC tried it out on rd 2.

Lower back raises on table top with partner x10, switch, rinse and repeat
Dauber showed up during this exercise, took of breath taker, and peaced out! Guess he was D.O.N.E.

Mary:
Big boy sit up-ups – found this on the exericon and wanted the PAX to try one each. Yogurt was the only one successful
Partner leg pushes x15
MOBY – Sally: 6 inch hold with hello dolly’s at the acoustic sections

We did reverse Name-o-rama.

Announcements:
Crosby band at Big Easy, pictures
2 weeks left until WB. Rain training welcomed.
See slack and FB for all others

Prayer:
Full house dad GI bleeding
Doug Stein knees and new born
Shredder’s recovery
Aqua-mans son from concussion
Courtney tumor (Hasselhoff request)
Miller family, Dad with weeks to live from brain tumor (BS request
Lipstick MIL cancer treatment

As we were departing we forgot about Breath Taker. The boys from Woodcreek picked it up and will chip in on the $50. Not sure who is wearing it yet but heard they may drop it off at Nemo’s front porch.

It was great being back at Cletus to lead the PAX. The shelter workouts are one of my favorites probably bc you don’t really get a break for 45 mins. YHC had to catch some breath a couple times especially after abyss merkins. Always humbling to be able to lead such a great group of HIM. Until next time…

BS Out!

A Very Puddles Cletus

/in /QIC:

YHC = Puddles

17 PAX gathered on a pleasant and still morning in hopes of receiving a Cletus beat down. With the one minute warning given and one FNG in our midst, at 0545 a flawless Mission Statement was recited, disclaimer disclaimed and the PAX circled up for a round of SSH I/C 15 count. For reason’s YHC is still trying to ascertain, Tri Q MFL saw fit to mosey to the far parking lot and perform 15 monkey humpers for the rather large number of Pax at Crazy Ivan. Still SMH. After the monkey humpers, YHC asked MFL to lead us back to the tennis courts so that we could finish Warm a Rama. L/R and R/L along with Sun Gods, Mountain Climbers and finishing with stretches of choice concluded warm ups.

YHC called the first sets of exercises: From the baseline of the tennis court, Bear Crawl to the net. Lunge from there to far base line. 5 Burpees. Lunge to net then Bear Crawl to base line followed by 5 Burpees. Suicide run from baseline touching all 4 lines, including the net.

Partner up, size matters. Starting at baseline of tennis court, wheelbarrow your partner to far baseline. Switch as needed. 5 burpees. Wheelbarrow back. 5 Burpees. Next up, partner A get’s a ride on partner B’s back to end of court, switching up for the return trip. No burpees. One last round of partner carries and then the reigns were passed to DD.

After a mosey to the parking lot where the rocks are, DD had every man grab a cinder block. The routine went something like this:

Block curls X5, overhead presses X10, rut rows X15 and 25 box jumps over the block. 4 sets with lunges, uneven merkins and 3 parking spaces block pushing bear crawls, rotating hands each time. Shoulders smoked at this point.
Winded and tired, the PAX now had to chase after MFL as he led us back too the Crazy Ivan PAX just as they were finishing up. YHC was tempted to join them but to decided not to defect.
Upon MFL’s order, we ran to the corner of the soccer field for 15 WW2’s S/C. Up next was the impossibly difficult Absolution. If you don’t know what that is, don’t ask. It’s to painful for YHC explain. That jewel was followed by 15 reverse hand release merkins. Only slightly easier than the Absolution but at this point YHC was tiring and any sort of movement was painful.

To the tennis courts we go for Mary. A 3 minute plank routine followed by more LSF and the beat down was complete.

Prayer requests: The Natural has a good friend just diagnosed with ALS. So sad to hear.

Welcome East Bound. Great job on your first post. The workouts don’t get easier. You get stronger.

YHC took us out.

Thanks to MFL and DD for joining me today as Tri Q’s. It’s always fun to have the variety that a Co Q workout can bring.
Strong work today men. It was a pleasure for the 3 of us to lead.

Puddles out.

SYITG

Surf’s Up – Cletus 2-8-19

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Fresh off a week in Costa Rica, I (Yogurt) mimicked surfing in this arm-intensive workout.

Warm Up: Mosey around Hunt Center to front parking lot; SSH 25x; Arm circles 10f/10b; 5 burpees OYO

Mosey to tennis courts. Local surfers would stretch before hopping in the water. Leg stretches: Flat on back, knees up to 45 degrees, left ankle to right knee, gently pull left knee toward right shoulder, feel in the buttocks. Opposite side too.

Star stretch: flat on back, arms extended overhead, left knee up to 45 degrees, drop left knee over right, extend. Simultaneously, reach left arm out to left. From above, you are forming a plus sign. Opposite side too.

The Workout: Mosey to softball field, right field foul line. Got our bearings in the darkness with a quick wheelbarrow out to hula hoops. Switch partners and back.

Workout mimicked paddling out and surfing in. When paddling out, often you have to sprint. You must hammer to make it past the breakers and into the lineup.

Workout: Elevens with squats and Catalina wine chillers. On shore side, squats. Sprint to paddle out. While in the lineup, Catalina wine chillers. Catch a wave and ride it in! Rinse and repeat with Elevens as count.

Mosey to dirt parking lot to ride the tides. How many tides are in a day? Typically four–high, low, high, low

From greenway (low tide side), run to paved driveway (high tide side): 12 Merkins to represent high tide at 12 o’clock; run back down to greenway (low tide side), 6 Merkins to represent low tide at 6 o’clock. Rinse and repeat until we did a couple of days’ worth of tides.

Mary: Mosey to tennis courts. Ab work: Hammock without the hammock 20x; Superman arms to side 15x, arms overhead 15x. Pickle pounders 20x. Low slow flutter 20x. Box cutters 15x.
Announcements: Long a** run Saturday, see FB or Blue Hen for details

January Breathtaker: Over $1,000, tons of clothes, and workout participation for Healing Transitions

February Breathtaker: ALS. 2/9/19 Bid goes to “Men from Fuquay,” bidding $500 goes to Gump
Prayer: Shredder knee injury, Moby’s dad

Welcome FNG Edgar, who is now F3 E squared!

Fly like an airplane

/in /QIC:
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PAX of 18 braved another frozen morning for the 2nd edition of a VQ from YHC. YHC cracked open the Exicon once more for a little variety, but not too much.

The clock struck 5:15 and 3 PAX headed out for a 2 mile EC loop: Cowboy, Double Doink, and YHC.

Warm Up:

YHC gave brief instructions to PAX to keep arms out on the mosey while doing Sir Fazio arm circle repeats (5 fw/5 bw/5 hold). PAX reluctantly did their best airplane impression and 3-2-1 blast off for the warm up lap around the soccer field. A few stops along the way for:
20 SSH
15 Imperial Walkers
10 Hillbillies

Circled up on tennis court for:
10 Windmills IC
15 Morocan Night Clubs
20 Randys IC

The Workout:

With shoulders warm, PAX lined up on the sideline of the court for some Bottom Feeders (Tiny 11’s). It looked like this:
Bear crawl to other baseline
10 prisoner squats
Crawl bear back to start
1 WWII
This continued in normal 11’s fashion until 1 prisoner squat and 10 WWIIs were done.

Next, PAX split into 2 groups for some BTTW Bear crawl tunnels. Each group lined up and held BTTW against the fence. The last PAX in the line bear crawled through the tunnel to the front and held BTTW. Each group worked its way to opposite ends of the court and back, well 1 group did. The other group’s bridge collapsed, with no causulties, and the mission was aborted.

PAX moseyed over by the rock pile for some Jack Webbs. PAX went from 1 merkin:3 air presses up to 10:30.

Rocks were obtained and carried to the parking lot.
John Cusack rock around the lot with stops at the 4 corners for Wonder Bras. Starting with 5 at the first stop and adding 5 at each stop, ending with 20 at the last stop. Rocks were returned and PAX moseyed to the tennis courts for a date with Mary.

Mary:

Circled up on the tennis courts for Mary.
YHC led some plank-o-rama then PAX called out exercises.
10 Pickle Pounder IC
15 LBCs IC
10 Low slow flutters IC
10 Burpees OYO (thanks Lucky)
20 Foreign-national hammers IC
Have a Nice Day

Announcements:

NC Spring Classic on 4/27/19
New Running AO Thursday evenings – Sheetz Show (3-5 miles all paces welcome)
Blue Hen wins Breathtaker auction and donations for February to go to ALS.

Prayer:

Moby’s Dad, Injuries: Dumbo, Brexit, other PAX

YHC took us out.

Friday Fun Run

/in /QIC:
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QIC: Lucky Charms. A dark rainy morning in the Gloom, 13 solid lads out for a lil’ jog.

Warm Up: Oh that’s so sweet, but No Thank You!

The Workout: Indian Run, 50 x parking bump slalom weave, 50 x parking bump mogul jumps, Indian Run, 25 x Sumo Squats, Indian Run, Fozzy Arm Circles 25 F x 25 R, Indian Run, 25 x Dips, Indian Run, Imperial-walker x 24, Hillbillies x 24, Indian Run, Picnic Table Urkins x 30 & Durkins x 30, Indian Run, Bear Crawl together x 25 in cadence, Side Stradle Indian Run, Balls to Wall shoulder taps x 30, Indian Run, Bunny Hops together in cadence x 25, Indian Run to the PIT, Machine Gun run up stairs, Side Straddle-Hop x 100, Quickfeet down the stairs, Uphill Lunge walk together in cadence x 25, Indian Run

Total Indian Run 3.3 miles

Mary: LBC x 50
Announcements: Blue Ridge Relay meeting 1/22;  Mason Jar; Q-Source starts next week- 3 times available; remember to wear red on Fridays to recognize all deployed military (honor his friend)

Breathtaker 20lb. weight vest, Healing Transitions fundraiser auction:

Pikachu: $100, $160, $200, $225 ***WINNER***

Nemo: $120, $140, $170, $180

Breach: $110, $130, $150, $210

Prayer: Prayer to lead us out: Kid-cracker: (Pikachu) his niece, Evelyn, 14 yrs. old seizures & cancer, ICU @ DUKE PEDS; (Skidmark) Doug Stein, multiple leg injuries while running, wife pregnant; (Roger Roger) his grandfather (97) very ill.

Git your motor runnin’… Head out on the highway…

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

Privilege to lead you fellas out there today. Great to see Crab Legs and all in the gloom and second F…

You’ll want to CRANK UP the link below!

Warm Up: Imperial walkers, hillbillies, good mornings. Revved up our engines with some Red Bull Smurf Jacks (SSH from squat position, 3x speed cadence x20). That will crank your tractor, or whatever you got! Mosey to greenway at Grigsby Avenue. More warmups of Fozzio? arm circles (still don’t know if its Fozie/Fozzio/Fonzie?), Moroccan night clubs, stretches.
The Workout: Two Indian run-type workout formations. 1. PAX planks up head to toe with heads uphill. Last PAX runs to front, yells “Down,” entire PAX does one Merkin, repeat until each PAX has run twice. Lots of groaning while holding plank for so long with 28 Merkins mixed in! 2. Good ol’ Guantanimos, again with each PAX running the line twice.

Headed out on the highway (Grigsby Avenue), Lookin’ for adventure. Failed attempt at 2-line Indian run. Lesson: Don’t make PAX THINK in the morning, just let them DO. Found adventure in Park Avenue subdivision–yes Park Avenue. Perfect 1/3 mile block for the Burpee mile: 3 stations of 6 burpees x 3 laps. That’s 54 burpees. Lots of different paces, of course. Thanks to Lucky, Double D, and others for picking up the 6.
Mary: Crunchy Frogs x10
Announcements: $50 for HS Half until Jan 1, when price goes up. UTurn Saturday minimum 5 miles. Hill run at Sugg organized by Boy George.
Prayer: Our brother Crab Legs, who posted today. Double D’s dad, Moby’s wife who’s expecting a little Moby any day now, Noah’s Ark after shoulder surgery, Ausfart, others I’m sure…

Out In Out In Out Out In Out

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Read this to the end, there’s a special surprise announcement!

 

Man, Womble Park was LIT this morning.  60 degrees, raining, and the Pax had a host of options.  In order, they were:

Crazy Time (modified Murph) (4:30 AM): Pikachu, Cowboy
Pre-Ivan Yoga (5 AM): Emeril, Slide Rule
Pre-Ivan Run (5 AM): Dawgpound?  (Dunno, go read the Ivan Backblast for more info)
Pre-Cletus Yoga (5:15 AM): Pikachu, Slide Rule, Kid Cracker, Emeril
Pre-Cletus Run (5:15 AM): Yogurt, Cowboy, Warbucks
Crazy Ivan (5:30 AM): Go read theirs, dunno
Cletus (5:45 AM): Tagged pax (16)
2nd F @ Dunkin (6:45 AM): Not me, sadly

Warm Up:

As mentioned, it’s the first day of winter and raining.  But, true to NC form, it was also 60 degrees.  16 Pax started continued their morning with running the lines on the courts, SSH, Imperial Squat Walkers, Good Mornings, and  5 burpees OYO

Given the Pax’s newfound love of Yoga, YHC opted to do a brief demonstration of what “Yoga” has meant for the EC crowd the past two weeks.  We did a quick 5-10 count of Runner’s Pose, Warrior 1 & Warrior 2, with added time to discuss form and for YHC to figure out right leg from left leg.  Once everyone was limbered up, a slow mosey to the rock pile to start:

The Workout:

Part 1:

Pax went shoulder to shoulder in a plank.  End Pax ran to other end, while everyone else did a Merkin.  Rinse, repeat, two trips through.  Somehow we added up to 30 when there were 16 of us.  Math is hard, friends.

Part 2:

Split into 5 groups of 3 with 1 rock each 4 groups of 4 with 2 rocks each and head to the play ground.
Each Pax does one of:
– Wonderbra, Deadlift-overhead press, Merkin, pullup x5.  Pullups act as timer.
Rotate through 5 times for 25 pullups.

Part 3:

Head to the pavilion for everyone’s favorite Irkins, Derkins, and Dips (+ Bear Crawl).  Crawler acts as timer and everyone rotates through 3x

Part 4:

Reverse burpee indian run (front Pax goes to rear, everyone does a burpee when he gets to back of line) 1/2 around fields.  Regular Indian run back to courts

Mary:

Ain’t got no time for that.

Announcements:

Lots.  Draper announced 8/12K races?  Something something Holly Springs festival.  Something something heartbreak hill.  Something something.  Hit him up on Slack for details 🙂

Slack is, you know it, back.  Guys have been using it more and more.  2nd F lunch today, lots of chatter about the game, 3rd F postings.  Please, if you haven’t checked it out (or you checked it out last year and stopped), give it a try.

QSOURCE
This is a biggy.  We are going to make an intentional effort to do better at 2/3F in 2019.  To that end, we’ll be joining with the rest of F3Nation in a weekly study of the “QSource”, a leadership / human development program.   The 4 broad categories are Get Right, Live Right, Lead Right, and Leave Right.

Pikachu will be leading a group Tuesday mornings, 6:30 AM @ Starbucks (U-Turn location)
Breach will be leading Wednesday evenings, 8 PM @ CBC

Details will be, you guessed it, on slack.  (and facebook too, but it’s the worst)

Prayer:

Many guys were lifted up during prayer.  Focus on building our Shield Lock, the group of 1-3 other men who can hold you accountable because they actually know you.  We’ll be talking about this more in 2019.

Exciting new thingarama:

You made it!  Ok, exciting news.  In 2019, we’re going to revive an old challenge and make it more awesomer.  You remember breathtaker, right?  That 25 pound lump of suck that some poor Pax picked up at Cletus COT and wore to 5 workouts the following week?  Well, it’s baaaackkkkkkk.

But, this time, there’s a t-shirt.  Pax who successfully wear Breathtaker to 5 F3 workouts (EC are not a workout, but other region AO’s still count if you can’t stay in SW) in a week (Sun-Sat, including Ground Pounder!) will get a shirt with their name (and all the other successful HIM names) at the end of the year.  Names will be in order of completion of the challenge, so first week = first name.  If you complete the challenge more than once, your name gets bigger (think word cloud).

“but wait” you might be thinking, “isn’t there going to be a mob trying to get their name on the shirt?  How will we decide who gets to go next/first?”

Have I got great news for you.  We will be auctioning off the next spot in the challenge every week.  All money will go to charity (charities will be chosen throughout the year as part of broader 3F efforts).  Bids start at $50.  Bids will close at Cletus COT.  Might have to call Shredder at Sheepdog to let those guys join in the live auction fun.  There will be a spreadsheet posted online (ahem, slack) to bid ahead of time (even weeks in advance if you want to plan ahead).  But, Cletus COT will always have a live option to bid more.

As a super added bonus/penalty: the pax who donates the most over the course of the year gets to keep Breathtaker.  Put it on the grill of your truck, mount it on your shovel flag, or wear it to bed proudly every night (please don’t wear it to bed, or, like, ever again).  Heck, burn it for all we care, but you earned the right to do what you want with that thing.

So, who’s going to step up to the challenge?  Who’s got the most breathtaker 5 packs in them this year?  Who’s going to wear it FIRST (and who’s going to wear it LAST)?  And, most importantly, what kind of impact can SouthWake have with a $50+ donation every week?

It’s an honor and a joy to be part of this crew.  Let’s go past the magnet (1F)  in 2019, get even past the glue (2F), and start building some dynamite (3F).

Slide Rule OUT

12 Days of Christmas, Foxworthy Style

/in /QIC:
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EC run: 187, Skidmark, LED, Cowboy, Lipstick, Yogurt

Yoga EC: Crosby, Emeril, Pikachu, Sliderule, Wiggly

PAX of 22 enjoyed a helping of redneck culture on this cool, rainy morning

Warm Up: SSH 25, GM 20, shoulder/tricep stretches 10 count, Moroccan night clubs (20 shoulders back), Fozio arm circles F10/R10, erkins 10.

The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).

12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit)
11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11)
10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10)
9 years’ probation – 9 prisoner squats – self explanatory (3×9)
8 table dancers – 8 pickle pounders – self explanatory (3×8)

No time for the following 7 day of Christmas:
7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs)
6 cans of Spam – 6 crunches
5 flanel shirts – hand release merkins
4 big mud tires – 4 IC Freddie Mercuries
3 shotgun shells – 3 star jumps
2 huntin’ dawgs – 2 downward dogs
And some parts to a Mustang G.T. – 12 merkins just because parts is parts

Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.

Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.

Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.

Redneck 12 Days of Christmas

Cletus ’55’

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

QIC: The Natural – thank you for allowing me to lead a 5-pack this week.

Warm Up/Workout: Mosey to field by the stage; 20 SSH IC, 20 Mountain Climber IC, 10 BB Situps, 5 Burpees = 55; 20 IW/HBillies IC, 20 Cotton Pickers IC, 10 LBC IC, 5 Burpees = 55; 55 Merkins; 20 LLeg Step Up IC, 20 RLeg Step Up IC, 10 Jump Up, 5 Burpees = 55; Mosey to Hunt Center fence for Bank Robber Burpee (jump the fence and do a burpee)/dips/squats 11’s = 55 each of dips (IC)/squats; 3 rounds of Balls to the Wall/Star Jump; Mosey to tennis courts for sideline Burpee suicide

Mary: Mary including Pickle Pounders, Merkins, Low Slow Flutter, Burpees (to get to 55 for the morning), WWII, others….

COT: Prayers for support, strength, healing, and leadership.