Legs, legs and more legs

/in , /by

FNGs: none
Warm Up: Took a jog to one end of the parking lot. Then high knees, but kickers and karaoke to the other end.

SSH X20, Good Mornings X10, Wind Mills X10, Imperial Walkers X10, Hillbillies X10

The Workout: YHC was still recovering from the Murph on Monday, so upper body exercises were out. I settled on four corners.

  • Corner 1: mountain climbers.
  • Corner 2: tempo squats
  • Corner 3: step ups
  • Corner 4: lateral lunges

We started the four corners with 10 count, in cadence, each. Then 20 the second round, followed by 30, then back down to 20. Mosey on the long side, sprint on the short.

Crazy Ivan, who are back at Womble starting this week, were gracious enough to share the amphitheater with us on corner 3, and some pleasant mumblechatter was exchanged.

Next, we ducked into the picnic shelter for balls-to-the-wall oops, I mean people’s chair. 10 count down the line, X10 for a total of 70. Recover. Repeat two more times.

We had just enough time for two rounds of calf raises X10.

Mary: Ran out of time, so have a nice day.
Announcements: F3 South Wake picnic coming soon.
Prayer: Florence’s M’s job search, Hardy’s regionals

It looked good on paper

/in , /by

Warm Up: good morning, SSH, windmill, imperial walkers, hill Billy’s, daisy pickers
The Workout: teams of 3- 100 burpee pull-ups, 200 LBC, 300 squats.

rocks- curls, triceps, wonder bra x3

Mary: side crunch, low slow flutters, homers left and right, Have a nice day

Announcements: Bad build, Iliad

Prayer: Wild Turkey’s friend who passed. Prayers for his family for healing and peace.

Just Hanging Out

/in /by

FNGs: Nope
Warm Up: Good mornings, windmills, frankenstein kicks, sir fazio arm circles
The Workout:
Mosey behind the Hunt Center and down to the Pit. PAX counted off into 2 groups.
Group 1 did 1 WWII and ran up big hill for 1 merkin. Then 2 WWI+2 merkins.
Group 2 ran the 4 corners of the soccer field stopping at each corner for 10 merkins and 10 WWIIs.
then switch.
After 1 round Group 1 continued their count on the hill with squats and box cutters while group 2 took another lap around the field with 10 squats and 10 box cutters at each corner.

Mosey over to the playground. Poopeater nearly caught a cute bunny, but it was much too fast.

Partner 1 hangs from playground bar while partner runs to corner of parking lot and back and switch.

This was the warm-up for a hang contest. 1st partner hung on bar for time while other partner held chill cut plank.
1st group was won by 187 hanging for just over a minute.
2nd group had Pikachu holding for 1 minute while Hardy and Warbucks held strong. YHC could have done this all day, but we had to get to Mary.

So your challenge rankings looked like this.
1. Hardy
T2. Warbucks – 187
4. Pikachu
T5. All other challengers

Hardy, Warbucks, 187, are not in May challenge. So your favorite 4th place Pokemon took home the Q for U-Turn. Not without some saltiness from some PAX.

Mosey back to the flag.

Mary:
25 Pickle pounders

Announcements:
Check social media

T-Claps (Recognition):
Brexit’s return. Hardy’s grip strength. Pikachu for finishing 4th and getting the U Turn Q.

Prayer:
Florence’s wife job hunt.
Multiple cancer diagnosis
Injured PAX

YHC took us out

cletus

A Bunch of Hercules at Cletus

/in /by

Workout Date: 04/30/21
This is my second South Wake Q of the year, and also my second of 2021 at Womble Park. I had hopes to bring my FNG from March back out, but no dice.

Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
Side Straddle Hop x20 In Cadence (IC)
Good Morning x10 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles x10 IC Forward x10 IC Reverse
Monkey Humpers x10 IC
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Downward Dog with calf isolation stretches
World’s Greatest Stretch

Main Event
1) Partner up and mosey to the South end of the parking lot for BALLS:
Burpees x10
American Hammers x20
Lunges x30
LBCs x40
Squats x50
Partner 1 runs to the far end of the parking lot and back while the Partner 2 exercises. Flapjack when Partner 1 returns. Each Partner keeps their own counts and picks up where they left off when they come back from running. When squats are completed, start over. Continue for 4-5 running laps for each partner.
2) Mosey to picnic shelter for 10-15-10 pyramid of Left-Right Step Ups, Irkins, Dips, Elevated LBCs, Derkins
3) Mosey to rock pile for various rock exercises (Curls, Triceps, Overhead Press, Bent Over Rows, Rock Taps (Nipplers, but tap rock instead of nipples), etc. Stay at Rock pile for Mary.

https://www.strava.com/activities/5217209113

Mary:
Mary with the rocks: American Hammers, LBCs, Flutter Kicks, Elevated Homer to Marge, etc.
Have a Nice Day.

COT:
5 PAX
Announcements: South Wake Challenge (Q sheets are already full for May!), F3 South Wake Dads on Saturday, Blood Drive. F3 Wendell on Saturdays, F3 Day of Service 6/19.
Multiple prayers, including healing for a nephew’s child, a parent with COVID symptoms, and travelling families.
UTI took us out.

Naked Moleskin:
Womble is a lot darker in the morning than in the evening! We hung out in the well-lit parking lot until things started to get brighter.
During the workout I learned that Cletus is named after the character in the Eddie Murphy Nutty Professor movies, not the character from the Simpsons.
YHC was feeling the generation gap with some mumble chatter about FloJo. PAX knew the Sir Mix a Lot reference but didn’t know whom he was referencing.
Using rocks/blocks in Mary has been a nice switch up.
Offsite coffeeteria was nice, once I was sure I hadn’t gotten lost on the way.
Nice group of guys, hope to see more of South Wake in the future!
This was my thirty-fourth #F3Q21 #2021Challenge Q. Next Q is Monday at Garner Station in…uh… Garner.
-Pigpen

QIC: Pigpen
PAX: Abe, Florence/FloJoe, Katniss, Pigpen, UTI
Workout Date: 04/30/21

Gloves were a good idea

/in /by

FNGs: None
Warm Up: Good mornings, SSH, Daisy Pickers, Fozzie O arms F & B, The Windmill, and Imperial Walkers
The Workout: Indian run to the ball field. (2 groups) Rotating exercises group 1: BTTW, Peoples Chair.  Group 2: Merkins, LBC, Peter Parkers, Shoulder Taps.

Indian run back to the Tennis court. Rotating exercises Group 1: Bear crawl. Group 2: WWII, Freddy Mercury, Flutter Kicks
Announcements: June 12th bed build. Be careful and rest during may challenge
Prayer: Health and happiness, strength and guidance.

Make Cletus Great Again

/in /by

FNGs:Not today

Warm Up:
Nice mosey over to far parking lot. On the way, Lipstick was spotted coming down Stinson so PAX waited patiently in the parking lot for him. While we waited we did 10 SSH followed by an increasing burpee. Lipstick arrived and hid in the bushes just before 5 burpees, so we welcomed him to the party with 5 burpees. Good mornings, windmills, Sir Fazio arm circles, and squats were done.

The Workout:
Mosey to the amphitheater for 1st stop on our tour:
3 sets of 10: box jumps, erkins, dips, derkins,

Indian run to hill behind baseball fields.
Stop #2 was a repeat of a DoubleD beatdown at Possum Trot.
11’s: bear crawl uphill, star jumps at top, crawl bear down, squats at bottom

Indian run around the track to the next parking lot.

PAX lined up for a Guantanamo line across the parking lot.
-Lipstick tried to break Pikachu’s hip. Brexit questioned his return to F3.

Indian run back to tennis courts.

Still a little early for Mary, so PAX circled up for some Howling Monkeys, 2 rounds of 10 counts. Lots of grumbling when YHC called for round 2.

Mary:
PAX lay flat on their backs for a little music time. YHC turned on Flower by Moby. Sally up/Legs up straight at 60 degree, Sally down/Legs down to 6 inches. Keep heels off the floor the entire song. That was a long 3 mins 28 secs.

A little time left, so we did: homer to marge, single leg home to marge, american hammers, and have a nice day.

Announcements:
Wild Turkey birthday
SHP build delayed to 6/12 – https://www.signupgenius.com/go/10c0d49aba823a3f4c61-shpncfuquay14
Spring Classic support on Sat ~8am at Bass Lake Hill
JOCOGA CSAUP sign-up – https://docs.google.com/spreadsheets/d/1NDNwxH89e7fCSJpJAH67Vwx-sZQb_qFTOL7a0WfjZjw/edit?fbclid=IwAR0k64t97c67KOXBZNcJfXZ1tmaSPR_byxGzTkVVDNImg-QZMJvHjL27omI#gid=0

T-Claps (Recognition):
All the PAX for making Cletus great again.
Brexit and Wild Turkey for making it back out in the gloom.

Prayer:
Brexit’s upcoming surgery

YHC took us out.

Coupons at Cletus

/in , /by

FNGs: None
Warm Up: Frankensteins X10, Hillbillies X10, Imperial Walkers X10……mosey to the east side parking lot to finish the warm up with SFAC X10, Good Mornings X10

The Workout: Mosey to the amphitheater for an upper body warm up. Split into 2 groups and one group does an exercise while the other group does Balls to the Wall.

Merkins X20

Dips X20

Wide-grip Merkins X20

Dips X20

Mosey to the pavilion for stations.

Station 1: Block Walk….with hands lowered to each side and a cinder block in each hand, walk up the sidewalk and back (~30 yards) in a static shoulder shrug position (this station dictates when the stations rotate)

Station 2: Curls for the girlz (your choice between 20 and 25lb dumb bells) AMRAP until Station 1 returns

Station 3: Tricep extensions with a cinder block AMRAP until Station 1 returns

Station 4:  Lay back on balance ball and perform dumb bell flies AMRAP (15lb dumb bell provided)

Station 5: Curls for the girlz using a cinder block

Once everyone cycled through the stations, indian run around the soccer fields and rinse/repeat

After 2 rounds, it was time to go find Mary.

Mary: Plank position while all PAX gave a 10 count, box cutters X15, LBC’s X 30, Homer to Marge X 20

Announcements: April 24th Sleep in Heavenly Peace….building beds for children  coming out of homelessness

Prayer: Florence/FloJoe and his M with their career paths as his M is potentially moving into a full time role

Get comfortable…

/in /by

FNGs: none
Warm Up: SSH x20, Wind Mills x10, Hillbillies x10, Fozio Arm Circles / Seal Claps / Overhead Claps / Maracan Night Clubs x10
The Workout: Mosied over to the rock pile for round 1. PAX got a “shmedium” rock for high reps and lined up at the edge of the parking lot.

Curls for the girls x30 / Triceps x30 / Ruh Rohs x30 / Ground Pounders x30
Bear crawl to the other side of the parking lot, crab walk back to start.
Repeat x20
Bear crawl / crab walk.
Repeat x10
Bear crawl half way, crab walk back.

Mosied over to the picnic shelter for round 2 and lined up along the wall.

People’s chair – 10 count down the line for a total of 50
Balls to the Wall – 10 count down the line for a total of 50
Urkins / Durkins / French(Australian) Dips all x10
Repeat with a 5 count for the People’s Chair and Balls to the wall.

Mosied up to the concession stand for one more round of Urkins / Durkins / French(Australian) Dips, x10. Then back for Mary.
Mary: Popcorn Mary followed by a little bit of yoga.
T-Claps (Recognition): any one who didn’t let the fart sack win today.
Prayer: 187’s wife

Cletus 3/19/21 My Weinke Got Wet!

/in /by

PAX:  Abe, 187, Cancun, Katniss

FNGs: Nope
Warm Up: 20 SSH, 15 Imperial Walkers, 15 Hillbillies, 15 Good mornings, 15 Daisy Pickers, 15 SSH
The Workout:

Dear F3,

YHC never thought it would happen to him…

The alarm went off and it was time to head to Cletus.  YHC had stayed up late planning the workout and struggled to shake out the cobwebs.  YHC arrived just in time and found Cancun, Abe, and 187 ready to get their Friday started on this wet and dreary morning.  While starting off with a the normal warm-up, we were blinded by headlights of an arriving vehicle.  YHC was ready to dish out the customary burpees.  But it wasn’t a late arriving PAX that emerged from the white Mercedes, it was more like something that you would see on a Hollywood red carpet.  The first person to emerge was a stunning tall and thin red head that had incredible legs and …pecs.  Wow, YHC thought, what a nice surprise this Friday morning.  Then a brunette emerged and I kid you not, she was as smoking as the ginger.  What’s next?  Oh come on,  yes the bombshell blonde!  And like that wasn’t enough there was a forth!  The fourth lady, well to paint the picture best, I would have to say she looked strikingly like Lipstick’s M.

It was at this point YHC realized he was gawking and had unintentionally stopped the workout.  YHC looked around and to no surprise, he wasn’t alone,  no one seemed to have noticed the excessive break in action.  YHC pulled out his weinke as he couldn’t remember what was planned next.  YHC couldn’t read what was on the page as he became aware all the ladies were looking over at him and whispering amongst themselves.  YHC was a little embarrassed and assumed they were talking about the size of the weinke he pulled out.  YHC had used a whole piece of paper for it.  Then a moment of clarity, why leave the area right now!  So audible called and headed to the tennis courts where the view was extremely nice this morning.  Oh, did YHC forget to mention that all of them were dressed fully in white, head to toe?  That’s right, skin tight white athletic shirts and yoga pants.

Not that anyone cared, but we did sort of an ab tabata.  1 min for each of 3 exercises, 30 sec break, 3 more exercises .  Figure 8’s (30 sec CW/CCW), Windshield Wipers, Rotating piston, 30 sec Break, Starfish crunch, Plank Tucks, Upper Circle Crunch (30 sec CW/CCW).  Form was questionable for these due to the YHC poor demonstrations of this new stolen material and the fact that the dream team had mossed over to the concession shelter directly in front of us.  It seemed intentional as they proceeded with a plethora of stretches while shifting position in a CW circular rotation that gave each specimen a turn in the direct line of sight.  The performance delighted the eyes and induced shameful thoughts.  After their warmup they headed off towards the picnic shelter and each provided us a courteous hello and tease full wave as they passed by.

So what did we do?  That’s right, we headed to the picnic shelter.  Pax divided up into 2 groups.  Group 1 BTTW, Group 2 Erkin twists, Switch, Group 1 People’s chair, Group 2 Dips.  Rinse an repeat 3X.  YHC knows you don’t care!  What happened to the dream team?  Well they were doing laps around the soccer fields.  Did YHC mention it was raining and cold?  That the dream team was all in white?  It wasn’t a hard rain, but it wasn’t a mist either and apparently the dream team “don’t do bra’s”.  So after we finished up at the picnic shelter, it was time for the chase!

We headed to the track around the soccer fields and performed a 4 corner stack OYO .  10 Burpees, 15 Merkins, 20 Monkey Humpers, 25 Sumo Squats.  It was a slow start by the PAX and YHC thought he was neglecting his duties as a Q (due to the 4 fine distractions) and would need to encourage the PAX.  It was about this time that the dream team lapped us…no encouragement needed.  It was like the PAX were shot out of a cannon and off to the races.  We ran along side most of the dream team to the next corner.  These ladies were fast with those long legs and there was some good flirtatious mumblechatter along the way.  When we got to the next corner, the PAX banged out exercises like mad men and sprinted to catch up to the wet shirts ahead.  YHC thinks we were headed to the 3rd corner when we realized 187 was falling behind.  Apparently, the dream team member that looked like Lipstick’s M was their weak link.  We told the ladies how we circle back to pick up the 6 in F3 and they said in unison with pouty lips “that is so sweet” and they headed back with us.  We found 187 and their 6 mubblechattering it up!  Those two were really hitting it off like they had known each other forever.  We finished up the 4 corner stack and headed to Mary while the dream team headed back to the concession shelter for their own version of Mary.

Mary:  WHAT?  Come on… WE SHOWED OFF OUR PICKLE POUNDERS and they were clapping and hollering like a bunch of drunk Irish men!!!  Followed up by some shoulder taps just to show we had more left.  A few stretches and called it a day.

It was about this time that YHC snooze alarm went off…it was all a dream.  YHC headed to Cletus and to my surprise it went identical to my dream.  Well except there was no dream team and 187 wasn’t the 6, might have been the other way around!!!

Announcements:  Saturday HSPD Blood Drive, LAR next Saturday
T-Claps (Recognition):  Abe, Cancun, and 187 for coming out on this dreary day
Prayer:  Pickachu’s M’s back issues and test results

Bear Crawl on the Rocks

/in /by

on the rocksFNGs: none
Warm Up: SSH x20, Windmills x10, Daisy Pickers x10, Fozio Arm Circles / Sun Gods x10 forward x10 back, Seal Claps x10, Overhead Claps x10, Moroccan Night clubs x10
The Workout: YHC’s avoiding a lot of running due to injury, so we took things nice and slow today. Like, bear crawls across the parking lot slow. We mosied over to the rock pile and grabbed a medium-sized rock. It went like this:

  • Curls for the girls x30 in cadence.
  • Bear crawl / rock push across the parking lot (long ways) to the next corner.
  • Squats x30 in cadence.
  • Lunge walk short side.
  • Ruh Rohs x30 in cadence.
  • Bear crawl / rock push.
  • Ground Pounders x30 in cadence.
  • Lunge walk back to start.

Round 2 was the same, with the count at 20. Round 3 we were running tight on time, so we swapped the bear crawls with John Cusack walk. Count at 10. Returned our rocks and mosied over to the picnic shelter.

Lined up for People’s Chair, 10 count down the line for a total of 40. Balls to the Wall, 10 count x4 = 40. Urkins, Durkins and French Dips, 10 each. Mosied back for Mary.
Mary: Popcorn Mary (those shoulder taps were rough). Ended with some light yoga stretching.
Announcements: *crickets*
T-Claps (Recognition): Cancun for swapping out for a bigger rock after round 1 of the workout.
Prayer: mental health for everyone these days, sleep for those with wee ones