Womble 400s

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5 for some 400s and upper body work at Cletus Friday 10/2/2020.

FNGs: None

Warm Up: Mosey to rock pile for rock, then over to the concession stand at the baseball fields.

5 burpess (OYO), SSHs, merkins, windmills, daisy pickers, fazio arm circles forward > backwards > seal claps > arm circles forward > backward

The Workout:

Partner up.

Round 1: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 Curls for the Girls until partner returns. Swap.

Round 2: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 tri ceps until partner returns. Swap.

Round 3: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 overhead press until partner returns. Swap.

Round 4: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 chest press until partner returns. Swap.

Mary: No time.
Announcements:
T-Claps (Recognition):
Prayer:

Reps by Jack LaLanne

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FNGs: none
Warm-Up: SSH x 15, Hillbillies x 10, Imperial Walkers x 10, Good Mornings x 10
Jack LaLanneThe Workout: Part of legendary fitness guru Jack LaLanne’s exercise routine was to use lighter weights but work until muscle fatigue. Science has since shown this to be a potentially more effective way to build muscle. Today’s workout goal was to get a taste of that methodology.
After the warm-up, we started a jog towards the baseball fields. We would make our way around, stopping every once in a while to do some exercises.
– Shoulder taps, in cadence (forgot the final number)
– Negative pull-ups x10
– Prisoner Squat, in cadence x50
– Murkins x10 followed by Durkins x10
– Balls-t0-the-wall 10 count x3
– Side lunges, in cadence x15
Made a stop at the rock pile for some high rep rock work:
– Curls for the girls, in cadence x50
– Triceps, in cadence x50
– Ground Pounders, in cadence x50
– Chest Press, in cadence x50
– Ruh Rohs, in cadence x50
Mosied over to the picnic tables for some Urkins, Durkins and Dips, x10 each. Then People’s Chair, 10 count x3.
Continued mosey, picking up another round of Prisoner Squats, Murkins, Prisoner Squats, Murkins while jogging down the length of the soccer field and back (YHC was trying to run out the clock). Back up to the concession stand for some more side lunges and then back home for Mary.
Mary: Two rounds of popcorn Mary.
Announcements: mulching (as of 9/19, complete!)
T-Claps (Recognition): Forceps and Oboe for showing up on a dreary, wet morning.
Prayer: Forceps for closure
Moleskin: As I mentioned before, I got the inspiration for this morning’s workout from Jack LaLanne. At age 70, he towed 70 rowboats for one mile! Really an inspiration for everyone. If you take care of yourself, exercise and eat right, you can maintain an active life into your later years. Here’s a quote from him:

“I know so many people in their 80s who have Alzheimer’s or are in a wheelchair or whatever. And I say to myself ‘I don’t want to live like that. I don’t want to be a burden on my family. I need to live life. And I’d hate dying; it would ruin my image.'”

Good Ol’ String of Pearls

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FNGs: none
Warm Up: SSH x 15, Hillbillies & Imperial Walkers x 10 each, Good Mornings x 10
String of PearlsThe Workout: The concept of a string of pearls may or may not be unique to the F3 Nation. The concept is simple enough though; you run a little, do an exercise, rinse and repeat. We finished up with the warm up and took off. YHC was kind of making it up as we went, so I’m probably forgetting some of what was done. But some exercises that made an appearance were the good ol’ Murcan, negative pull ups, squats, WWIIs, air presses, balls-to-the-wall, Urkins/Durkins/Dips. A good pace was kept along the way. Came back to the tennis court for Mary.
Mary: Popcorn Mary. To be honest, I don’t remember all of what was done. But we had enough time for the rounds before calling out quits.
Announcements: Mulch sign up!
T-Claps (Recognition): Flojoe for the nursing work he’s doing.
Prayer: Flojoe’s family while he’s away, families navigating school with their kids, families with members dealing with Covid, Crab Legs as he continues his journey.

Cletus August 7th BTTW forever count!!!

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FNGs: Nope
Warm Up: 10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 15X Seal Claps, 15X Imperial Walkers, 15X Hillbillies, 15X SSH
The Workout: These guys came to play and added difficulty through out the workout.  This Q needs to up his game!

Mosey to side of Rec Center

Thing 1:

10 Count BTTW by all Pax except Vasoline which was somewhere around 3-5 minutes of discussion before counting, 20X Derkins on fence first rung, 20X Derkins on second fence rung

10 Count BTTW by all Pax, 20X Erkins fence first rung, 20X Erkins on second fence rung

Thing 2

Rock work – 3 sets – 20X of everything in cadence – Overhead press, Ruck Rows, Curls for the girls, Tricep Press (added by AquaMan), Sumo Squats

Quick arrow sign creation to confuse Aquaman who pulled a lipstick on us.  Then a fast 3 man Indian run around the baseball fields and back to check on Mary

Mary:  20 Pickle Pounders, Omnit Abs – 30 sec. Rocky Balboa’s, spoon hold, Russian Hammers repeat, Have a nice day!
Announcements: check Slack
T-Claps (Recognition):  Vasoline for his slow BTTW count, Aquaman for adding in exercises, Oboe for getting a bigger rock in the middle of rock work!
Prayer: Unspoken and Spoken

One

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FNGs: Nope
Warm Up: SSH, Hillbillies, imperial walkers, sir fazio’s, good mornings
The Workout:

 

Ran Clockwise around the track till I got to the amphitheater.

Alternated between BTTW/Box jumps and various core exercises (half pikes, pickle pounders, LBCs, mountain climbers, Freddie Mercuries, Windshield wipers, box cutters, LSFs). Took a lap after every couple sets
Mary: 2 extra laps around the track to get me to 6:30
Announcements: Mulch probably
T-Claps (Recognition): Me for making the most of it.
Prayer: Everyone

After All These Years

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3+ years of F3, dozens of posts at Womble including early days of Crazy Ivan as a site Q when getting 3 guys was a strong turnout, but I don’t think I have ever taken lead at Cletus. Slot was open on Q sheet and really needed some increased accountability to close a tough week out with the chance to spend 45 mins+ with a great group of #HIM each dealing with their own weights on their shoulders and each looking to put in some work together, earn some small victories and get stronger in many ways.

FNGs: Nope
Warm Up: Jog to far lot, quick set of the usual stuff
The Workout: In the “Ivan Lot” and we set up at one end. First we did a sprint to the far end (intention was to hold a “race finish” pace), then a jog back to other end and repeat for total of 3 laps. Second we burned the shoulders – arms out and hold for slow 10 count, Fazio ICx0 front, hold out for 10, Fazio ICx10 reverse, hold out for 10, Slow Seal Claps ICx10, hold out for 10, Overhead ICx10, hold for 10 and done. Third we did 10 count merkins straight up to SSH ICx25 and we repeated 2 more times. That was 1 set. We did 2 more full sets of the whole thing. Nice mix of different stuff, some solid cardio and shoulder work.
Mary: 2 quick sets LBC, Homer, 6″ hold, Low Slow Flutter, 6″ hold
Announcements: Mulch, let’s keep contributing and helping out the Town
T-Claps (Recognition): Hardy for gearing up for a Ninja Challenge this weekend, we know you will do great and we hope you enjoy the competition
Prayer: FloJo shared with us how he got his name and what F3 has meant to him. YHC talked about the weight we are all carrying on our shoulders. Don’t carry all that weight around alone, it might knock you down – YHC took us out. Let’s keep FloJo, Hardy and their family in our prayers as FloJo travels to SC for a work opportunity.

6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

6 Minute abs

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FNGs: Negative
Warm Up: Hillbillies x 15, Imperial walkers x 15, SSH x 20, good morning x 10
The Workout: Moseyed over to the rockpile. While in transit, YHC announced these were NOT going to be rock pushes. Trying something completely different.

YHC instructed pax to grab a rock about the size of a baseball. Huh? Baseball? Yep.

What we do is get into plank position and toss the rock back and forth from hand to hand. While one pax does this, their partner does A-skips around the parking lot. Did 5 reps of this.

I saw this movement on Kari Pearce’s Facebook page. She’s an absolute monster and has a lot of cool core workouts. Give her a follow.

We returned the rocks to their home and moseyed to the pit.

On to 11s. LBCs and Up-Downs. YHC was totally smoked after this. Moseyed to the tennis courts for Mary.

Cupid took us out.

Mary: 6 minute Abs, popcorn style . Inspired by something about Mary.
Announcements: Bass Lake Mulch signup.
T-Claps (Recognition): errybody getting down and wet in the grass this morning
Prayer: Thise battling depression, addiction and substance abuse. That the almighty can guide and keep Hardy healthy as he continues in his Ninja endeavors.

Cletus It’s the Humidity that makes it feel so hot!

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EC:  Vasoline, Full House, Katniss

FNGs:  Not Today
Warm Up:  25 SSH, 15 Frankenstein’s, 15 Imperial Walkers, 15 Hillbillies
The Workout:  With a fresh set of legs, planned to get PAX 3 miles with some stops on the way.  A few too many stops, a lot of humidity, a Q suffering from too many Fartsacks, so we ended up with 2.3.

Circled the soccer fields the long way headed to the amphitheater:

Stop 1 – 2 groups, 1 group BTW, 1 Group 20 step-ups in cadence, Switch

Continued towards the baseball fields and stopped at the rock pile

Stop 2 – Pick a rock, I was a little over zealous, picking a @Breach rock and it caught up to me later 15X overhead press, 15X Curls for the girls

Around the baseball fields to the back parking lot

Stop 3 – 20X Merkins, 20X Prisoner Squats

Continue around the fields and back to the Amphitheater

Stop 1 – Same as last time but 2 sets

Back around the soccer fields and to the rock pile

Stop 2 – 15X overhead press, pass the cadence, Q was hurting but the PAX were strong, 15X curls for the girls, 2 sets

Back around the baseball fields

Stop 3 – Same as last time

Cut through the baseball fields on the way back because we wanted time for Mary

Mary: Popcorn Mary, 5X Plank up downs with holds each time, Oboe Box Cutters, Full House LBC’s, may have forgot one, and have a nice day
Announcements:  1776 Workout tomorrow, Bass lake mulch project sign up
T-Claps (Recognition):   All PAX today for starting there Friday off right!
Prayer:  Full House Took us out, prayers for those traveling this holiday, and prayers for healing with all the craziness around us.

Yogurt and the Steel Curtain

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Most PAX seem to put there own flare into workouts when they Q, and as I am approaching my 1 year anniversary, I have to say I enjoy inserting some competition into the workout. Nothing pushes men more than winning and earning the right to talk some good ole fashion SMACK.

FNGs: Nada

Warm Up:

Frankensteins  X10

Daisy Pickers X12

Then Mosey to the parking lot located halfway around soccer fields for:

5 burpees

SF Arm circles X10

SSH X 20

Then mosey the rest of the way around soccer fields and down to the pit.

The Workout:

THANG 1:

Partner up for a quick Dora. Completing 100 merkins, 200 dips, 300 squats while partner runs backwards up the paved hill and around the corner to the picnic tables at very top of hill, then stop and runs back down the hill.

THANG 2:

YHC had just enough time to lay out some cones and a beach frisbee for a 10 minute lightning round of ultimate frisbee. When a turnover occurred, the team that made the turnover does 1 burpee. All PAX do 10 merkins for each score.

Team Yogurt: Yogurt, Hardy, Florence, Nemo, Cupid

Team Fanny Pack: Fanny Pack, Tetanus, Vaseline, Elton, Katniss

The game started with Team Yogurt getting on the board quickly, but Team Fanny Pack answered to knot it at 1 a piece. And then Team Yogurt brought the pain. At times they showed flashes of the greatest team to ever take the field, the 79 Steelers. Flo Joe/Florence showed great command of the field and precision passing much like Bradshaw. Hardy and Cupid were running past defenders and finding ways to make plays much like Lynn Swann and John Stallworth. Team Yogurt quickly notched 5 more scores to just 1 additional score by Team Fanny Pack. The Steel curtain lead by Nemo (Mel Blount) and Yogurt (Jack Lambert) left Team Fanny Pack frustrated and winded at times. 10 minutes Ultimate Frisbee = 6-2 Team Yogurt.

NFL – 1979 – Special – World Champion Pittsburgh Steelers – A Cut ...

Mary:

With 5 minutes to go it was time to mosey back to Mary. With it being Friday YHC felt it appropriate to wrap things up with “Heartache Medication” by Jon Pardi. PAX held plank and performed a Catalina Wine Mixer whenever the word “Drink” appeared in the song. Song ended promptly at 615.

Announcements:

Volunteers to spread mulch at Bass Lake still needed. Check Slack.

T-Claps (Recognition):

Elton, Yogurt, Nemo, Fanny Pack for EC. Team Yogurt for their dominating win.

Prayer:

Military and their families and for the healing of our country through all of the recent adversities