The Shortest Straw Has Been Pulled for You

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PAX: , , ,

Image result for metallica and justice for all era

FNGs: None
Warm Up: 10x SSH IC, 10x Windmills IC, 10x Daisy Pickers IC , 10x Moroccan Night Club IC
The Workout:

Four PAX showed up this morning to participate in my take on a four corners workout.  YHC showed up with just enough time to set up two agility ladders and two sets of cones around the lower section of the parking lot, giving us four corners to work from and stuff to run through in between.  After the warm up each PAX counted off and were assigned their number.  At that point we moseyed over to the first corner and the straws came out.

Each corner had 4 exercises in it with each corner’s exercises having a theme: legs, merkins, shoulders, and suck.

Corner 1 – Suck
1) 15x chill cut plank jacks
2) 5x hand release burpee
3) 10x mountain climbers
4) Run a lap

Corner 2 – Legs
1) 20x Bobby Hurley
2) 20x prisoner squats
3) 10x No Surrender
4) Run a lap

Corner 3 – Merkins
1) 10x standard merkins
2) 10x diamond merkins
3) 10x hand release merkins
4) Run a lap

Corner 4 – Shoulders
1) 20x overhead claps
2) 10x randys
3) 10x carolina dry dock
4) Run a lap

When we got to each corner the PAX drew straws.  The exercise we would do in that corner was determined by the PAX that drew the short straw.  After completing the exercise we would then proceed through either the ladder or the cones, doing various drills, to reach the next corner.  This went on for the duration of the workout.  I don’t remember exactly but I think we did either 4 or 5 laps through the course.  I also don’t remember the order of all of the exercises but I can tell you that no one (other than me) liked the hand release burpees and that No Surrenders suck on pavement.  Luckily we only drew those straws once a piece.  YHC called an audible on the last lap to make sure we did the only two exercises on the list that hadn’t had their numbers pulled yet (diamond merkins and carolina dry docks).

Mary: 10x American Hammers IC, 10x reverse LBCs IC, 10x homer to marge IC, 20x sleeping hillbillies IC, 10 on each side, Have a Nice Day

Announcements: Check Slack and Facebook.  Attention was brought to the #acceleration slack channel.  Get in there and find yourself an accountabilibuddy to help you achieve your goals.

Prayer: YHC’s mother-in-law that is dealing with the death of her husband.

 

Always an honor men.

 

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The Rock and the Boulder

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PAX: , , , , , , , , ,

EC: Cupid

FNGs: None

Pre-Warm Up: YHC went and grabbed a nice big rock for the beatdown, figuring we’d have ~5-8 people. 10 PAX showed up.

Warm Up: At 530, YHC audibled and asked for a volunteer to go grab another rock from the pile. Modify volunteered and the rest of us took a quick mosey around the parking lot, and then did the following exercises:

20 x IC SSH, 10 x IC Sir Fozie arm circles (F+R), 15 x IC Imperial Walkers, 15 x IC Hillbillies, Michael Phelps.

The Workout: Moseyed over to the rocks where we discovered that Modify’s rock was not a rock, but a small bounder instead. That’s the breaks. YHC did a count off, where we split into two groups of 5 for the workout.  Each group grabbed a rock. From this point on, rocks were not allowed to touch the ground. Group 1 got the rock, Group 2 got the boulder. Plan was to switch halfway though. Each time the rock touched the ground, all PAX had to do a burpee. The number of burpees increased every time the rock was dropped.

Indian run down the trail per group. Person with the rock did a turkish get-up, then caught up to the group and passed off the rock. After some logistical errors, we worked out that the rock should go to the second-to-last person in line. We ran down to the big hill for some clockwork merkins on the (extremely muddy…woops) hill.

YHC randomly called out 2-3 positions and counts of merkins. Person holding the rock did one-arm planks until YHC called switch. One burpee was performed during this set due to a dropped rock.

Next we headed to the bottom of the hill where we did star jumps to get the mud off of our shoes. Due to potential safety concerns of taking rocks down the hill, rock was allowed to drop going down hill. Dawgpound helpfully rolled Group 1’s rock down the hill, mud swiftly moved from rock to PAX shirts.

Person with the rock did their choice of rock exercise, like curls for the girls or tricep extensions. After a few rock switches, we switched to squats, which were done with the rock.

Indian run with rock turkish get-ups back to Kenny’s Grave. Halfway back, we started mixing it up. Indian run was done with karaoke, backwards running, broad jumps. Group 1 circled back for Group 2, where someone helpfully pointed out that the boulder was never given to Group 1 (woops). YHC took the boulder and nearly caused penalty burpees trying to do the turkish get-up…good job Group 2.

Once everyone got back to Kenny’s Grave, it was alternating BTTW (15 count) and People’s Chair (20 count) until everyone had a turn with the rock on each exercise. For BTTW, rock-PAX held one arm plank. For People’s Chair, rock was held in the chair position.  Rocks were deposited on the ground for Mary.

Mary: YHC went around the circle, each PAX called out an exercise.

Announcements:

Check Facebook and Slack

Two new AOs, Wednesday 530 at Womble (starting next week) and Tuesday 530 at Falcon Park (starting in two weeks). Both need names!

Please fill out the Salamanders survey, game is July 28th. We get the picnic deck if we have 60 people (PAX and families).

Dovetail’s dinner and gut health info session

2.0 workout this Saturday

T-Claps (Recognition): Group 2 for the boulder indian run, Modify for picking the boulder up and making us all push ourselves even harder. I didn’t have a single dry spot on my shirt by the end of the workout between the sweat and mud.

Prayer: 16 bit’s family. His mother-in-law’s husband passed away. Also safe travels for the family as they head to the funeral.

Unspoken prayers.

Sprints: Cupid, Martini, Modify

a messi murph

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PAX: , ,

FNGs: none
Warm Up: SSH 20 Fozzie Arm circles
The Workout: MURPH 1-mile, 100 merkins, 200 squats, 300 LBCs, 1-mile
Mary: 10 devil burpies, LBCs, windshield wipers, Carolina drydocks, low slow flutter, heels to heaven, dead cochroach, have a nice day
Announcements: check slack, tri sprint, run the quay
T-Claps (Recognition): none
Prayer: no one gets hurt at tri sprint or run the quay f3 familys

Once upon a hill

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Kenny’s Grave had 9 strong PAX this morning. A couple HS guys made the trip down as well. YHC planned to head to Mineral Springs Park for a little something different.

T-Claps (Recognition): Cupid, Pikachu, and YHC for a triple down. 2+ miles EC, Main Event, Ladder Sprints
Skidmark for coordinating his socks to match his shirt

Warm Up:
Frankenstein’s x10 IC
Windmill x10 IC
Daisy pickers x10 IC
Standing inch worm merkins x10

The Workout:
Mosey toward Mineral Springs Park
Stop at rails for typewriter merkins
Upper rail 3 merkins 3 slides, 3 merkins 3 slides
Middle rail 5 merkins 3 slides, 5 merkins 3 slides
Lower rail 5 merkins 3 slides, 5 merkins 3 slides

Over to the hill for Evolution of man with exercises at top and bottom
Crab-walk up – crab cakes x10 IC
Crab-walk down – reverse plank jacks
Crawl bear up – Spider-Man merkins x10
Bear crawl down – mtn climbers x10 IC
Duck walk up – monkey humpers x10 IC
Duck walk down – prisoner squat x10
Lunge walk up – star jumps x10
Lunge walk down – kneel ups x10 IC
Broad jump up – Turkish getups x10
Broad jump down – goofballs x10 IC
Run up – burpees x10
Run down – American hammers x10 IC
*direction of going uphill on some of these made more challenging*

Mosey back toward AO
Stop at rails for some dips
Middle rail x25, lower rail x25

A few of the PAX were coming in slow so YHC decided to through some parking block hops in down the line

Mary: This was a true 6 mins of Mary all in Plank position
Regular plank
Peter Parker Peters
R arm up, L arm up
Nipplers
Chillcut plank
J-lo’s
Side raises
Catalina wine mixers (w/o the merkin)
R leg up, L leg up
Pickle pounders
10 sec count (after the workout was done)

Announcements:
See FB and Slack, Blue Hen’s 5 YR Anni tomorrow at Cletus (EC 5@0430), Wear Red Friday’s

Prayer:
Remember fallen troops and Memorial Day families, Messi’s classmates four wheeler, Unspoken

Wine is fine but whisky’s quicker

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8 PAX

FNGs: Possible FNG was a no show.  The fart sack is strong with this one.

E/C: 2+ 1 biker: Cupid, H1N1, Messi
Warm Up: Quick lap around the track, 20 SSH, IW, Hillbillies, Good mornings, Stretches.
The Workout: 6 cones set out for this workout.

1. Set of suicides

2. 10 LBC at each cone (60 total), crab walk between cones

3. Set of suicides

4. 10 merkins at each cone (60 total), bear crawl between cones

5. Set of suicides

6. 10 squats at each cone (60 total), lunges between cones

7. Set of suicides

8. 10 star jumps at each cone (60 total), duck walk between cones

9. Set of suicides

10. 4 burpees at each cone (24 total), backwards run between cones

11. Set of suicides

12. One more set of suicides for good measure

 

Mary: LBC, LSF, Box cutter, American Hammer, Captain Hammer
Announcements:FB/Slack, Vote for 2nd f salamander game on slack, Run the Quay – perhaps have a short, 10 min, pre-run F3 workout.
T-Claps (Recognition):
Prayer: 16-bit’s wife’s step father, Banana Seat’s sick family, those a run this weekend.  Unspoken and I’m sure I forgot something else.

EC/EC: Cupid lead us in a set of ladder sprints.  H1N1, Boy George, Cupid, Modify

Zombies

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PAX: , , , , ,

 

EC: YHC did about 1.5 miles because he couldn’t remember the route and didn’t want to get lost/show up late

Warm Up: Mosey around the parking lot

15 side straddle hops IC, 15 imperial walkers IC, 15 hillbillies IC, 15 mountain climbers IC

Michael Phelps it out

The Workout: Special request from Messi to play Wasp since he missed that day. YHC obliged with a similar game and we moseyed to the baseball field for 3 rounds of Zombie.

Two PAX were zombies, they had to catch everyone else and tag them. PAX had a 10 count to get away (you had to stay within the baseball field), and then the zombies were released. Once you were tagged, you became infected and had to do 5 burpees. After the burpees, you are now a zombie and you have to hunt the rest of the people down. Last person tagged, no burpees. Shoutout to Dovetail for his creative but unsuccessful technique of climbing the fence, it was pretty entertaining to watch.

After the third round, PAX grabbed a rut row sized rock and moseyed to basketball court for a modified Dora.

100 BTTW shoulder taps while partner runs a suicide (half court, full court)

200 butterfly situps while partner bear crawls forward and crab walks back (sideline to sideline)

300 rut rows while partner sumo squats forward and back (sideline to sideline)

PAX moseyed back to flag for Mary.

Mary: On your 6, everyone picked an exercise. I think we did four corners, one legged homer to marge, some sort of breathing-while-tensing-abs exercise, LBCs, and then PAX had a nice day because we ran out of time.

Announcements: Facebook, Slack

T-Claps (Recognition): All the PAX solo posting downrange, way to get after it brothers!

Prayer:

Banana Seat’s stepdad’s recovery from surgery, 16-bit’s mother-in-law’s husband to recover from surgery, H1N1’s travel

Hand Cramps

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12 PAX for a bricktaculous workout at KG. YHC filled the trunk with some red bricks last night for a not so FNG workout. Overachiever started this Monday so he was the freshest PAX member to join us at KG. YHC returned from EC with 3 minutes to go. PAX grabbed a brick for each hand and away we went.

EC:
2.5 miles: Cupid, H1N1, Messi (bike), Overachiever, Banana Seat

HC/Fartsack:
Norm – alarm problems

Warm Up:
Get bricked for warm ups
Laps around parking lot with carioca and some butt kickers.
Air squared x20
Windmills x10
Stretches w/o bricks
Sir fozio arm circles 10F 10B
Good mornings x10

The Workout:
Partner up and then mosey over to the baseball field
Brick-barrows – Take turns with partner brickbarrowing base to base. Squat hold when complete. All PAX went back to 3rd base to help bring in the six.
Lunge walk the bases with bricks overhead. Brickees X5 at each base. Squat hold for the six.

Mosey back over to the parking lot
Brick-a-sides
P1 runs to cones and back with bricks, 4 distances (tap the ground with brick when changing directions)
P2 does exercise called with bricks AMRAP
1-Bricklers (nipplers)
2-Hammer Curls
3-Morning Wood
4-Triceps
Hand stretches once completed

PAX was pretty smoked but lot of time left on the Vivoactive. So we circled up with our bricks.
Brick flys x20 IC (fly out to side, down, then out to front, down = 1)
Plank jacks on bricks x20 IC
Hand release merkins with brick extensions out to side for the release x10

Mary with bricks of course:
American Hammers x15
Boat Canoes x15
WWI’s x15
Have a nice day!

T-Claps (Recognition):
YHC called out the 6 to hear a little about them. However, we just did this with Dovetail so the next HIM inline was Boy George. He was returning to the gloom since Oct 4, 2018. BG got his name because he use to play in an 80’s hard rock cover band. F3 has helped contribute to his strong running ability. BG accomplished a double marathon, a 100-miler, some ultra’s, etc. BG showed some emotion as he realized what he’s been missing in the gloom. Awesome work my man and welcome back!

Announcements:
Events and Runs coming up, Dads 2.0 workout this Saturday, Dads Camp, TC Awareness month coming to an end.

Prayer:
16 bits MiL’s husband had foot amputated
Praise for Boy Georges wife finishing dental school with honors
H1N1 work travel
UNCC families
Cupid’s friend having back surgery
Banana Seats good friend Brandon had a heart attack a couple weeks back
Crab Legs and injured PAX

YHC thought of the 3 Little Pigs story when loading the bricks up last night. The house stood strong once made with bricks. They make us stronger during a workout just like making a foundation stronger. We need to build a strong group of friends that will support you, such as F3. HIM to lean on during life’s struggles. Sharing this metaphor was a bit different but hopefully you get the idea.

It was a great day to be at Kenny’s Grave. I hope all the PAX got stronger and pushed outside your limits. It was almost a Q merlot near the end of suicides but held strong. Only 1 brick was destroyed by Messi. Thanks for letting me lead again guys and for the company this week.

BS Out!

The Avenger

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PAX:

YHC rolled up at 0520 to set out the agility ladder on the court. Drove over to set up the flag. Parked the car and got out with 3 mins until go time. Belly was rumbling but knew it was almost go time. However, no one else was pulling into the lot. I knew it would be light today with some usual’s traveling and others going for the tasty turd. 0531 I went ahead and helped the open restroom smell better. 0533 YHC is debating on solo workout or go back to bed. After all, the canes game went into double OT and of course I stayed up to watch who won. With the last Avengers movie coming out today, I wanted to lead an inspired workout by some of the best superheros of our time. My middle kid was up before I left with a fever and my M wasn’t feeling good either. A quick text and she asked if I was going to lead myself in a workout. My response…

Warm Up:
Started some music on my phone and hit a quick lap around the track. Then over to the court.
Seal Jacks x25 IC
Iron Man take off x20 – deep squat down then back up, extend calf raises and hold for a 4 count
Peter Parker Peter x10 each leg – 4 count on right leg, then switch
Upper body stretches

The Hulk:
Grab a shmedium rock
Iron Hulk – 1:4 merkins to rock presses up to 10:40
– This was a mental game bc I had no one but myself to help hold me accountable. Once 20 presses came into play, had to break up the presses into two smaller sets to complete. Was happy to get through 10 merkins followed by 40 rock presses.
Hulk smash rock slams – switch out rock for a bigger rock x20, squat to lift, overhead press and slam
Hulk curls – grab a very large rock and AMRAP. Got to 35 reps and bi’s were on fire.

Spider-Man:
Spider-Man 7’s
WWII’s 4 ct = 1 (knees bent) on sideline
Spider-Man crawl from sideline to sideline
Peter Parker merkins on sideline
– The Spider-Man crawl was quickly modified after a down and back to a bear crawl. It was unrealistic.
Made it through and worked up a moist shirt.

Flash:
Using the floor agility ladder. Full sprint through with different movements down, burpee at end, same movement back, burpee. x5 passes for a total of 10 runs through and 10 burpees.

Thor (Mary):
Capt. Thors 1:4 to 10:40 – big boy sit up and american hammers

T-Claps (Recognition):
During Mary there was a guy in the back of the parking lot doing wind sprints by himself. After the workout I went over and introduced myself and invited him to F3. Antonio was running strong over and over. Hope he joins us soon.

Prayer:
Before pulling up the flag, I took a knee in front of it to thank my Lord.

So glad I didn’t leave. It felt good to get a workout in. I hope this helps the PAX know that you can do a workout solo. Don’t give in to the temptation of being slack. You get stronger when you put in work. The sunrise was beautiful this morning and glad I was able to witness the start of another day.

BS Out!

Kenny’s Grave Backblast from the grave!

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PAX: , , , , ,

Sorry for the delays guys, went on vacation and brought the work laptop, couldn’t remember my password!

Warm Up:

Quick mosey

Smurf Jacks 15xIC

Imperial Walkers 15xIC

Hillbillies 15xIC

Mountain Climbers 15xIC

The Workout:

Pax partnered up for a game of wasp on the baseball field. Two PAX were wasps and the rest had to avoid getting stung  (tagged). Get stung once, put a hand on the spot and keep running. Get stung twice, you’re out. First person out had to do 10 burpees, last person out didn’t have to do any. Everyone else did 5.

Ten seconds in, our feet were completely soaked. After 3 rounds, we moseyed to the playground for the second half.

For the second half, PAX split into 5 groups. One group moseyed around the path, rest of the PAX did AMRAP of the exercise until they were back. Next group moseyed and exercise was switched.

First exercise was pullups. YHC realized his grievous error very soon into the exercise: a mosey around the path seems like a LOOOONG time when you are doing pullups. Called an audible and changed it to a mosey around the parking lot for the remainder of the exercises.

Remaining exercises: Butterfly situps, Wheelbarrows, Bobby Hurleys, pullups, butterfly situps, wheelbarrows, Bobby Hurleys, swingset LBCs, merkins, Bobby Hurleys.

Mary:

Heel taps 15xIC

Pickle pounders 15xIC

American hammers 15xIC

Have a nice day

Announcements: Facebook, Slack

Prayer: Safe travels, Martini’s mom’s CAT scan, sickness at 16-bit’s house, H1N1’s friend’s cancer

This is Spinal Tap

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PAX: , , , , , , , , , ,

11 PAX made it out to the virgin Q this morning to enjoy a Spinal Tap inspired workout.  The new Q even brought a few old faces out in to the gloom for the first time in a while.  The weather was perfect even if the hill was a bit soggy.  5:30 came as everyone was milling around.  No FNGs.  Let’s do this.

Warm Up:

Lap around the baseball fields with high knees and butt kickers sprinkled in.  Circle up in front of the basketball court for the warmup

15x SSH

10x windmills

10x Moroccan night clubs

Arm and leg stretches

The Workout:

Mosey to the rock pile where everyone was instructed to get a rock and then John Cusacked to the big hill by the lower baseball field.  On the way over those that weren’t familiar with Spinal Tap were told that Nigel Tufnel was know for rock music and an amp that goes to 11.  So, with our rocks, we went to do 11s on the hill.

Image result for it goes to 11 gif

With rocks in hand we start at the top of the hill with turkish get ups and did Bobby Hurleys at the bottom.  If anybody’s rock hit the ground they owed 11 diamond merkins on the rock.  No one was caught without their rock though so this never came in to play.  YHC was glad to hear no mumble chatter and just some grunts and groans as the guys were working out.

Once everyone was done with their 11s we John Cusacked over to the pavillion where we paired up (one group had three) and picked a picnic table.  The groups were to take turns doing Roman situps (reverse situps hanging off the edge of the table) with the rocks.  Did sets of 10, 15, and 10 switching off between doing the exercise and holding the partners legs.  The group with 3 had one member doing WWIIs AMRAP while the other two occupied the table.

Once everyone was done we did a quick set up irkins, dirkins, and dips (rock in laps for an extra challenge) and then headed back to the rock pile to return our rocks.

Mary:

In celebration of Modify’s chocolate shop being in the final 4 of the Indy’s best chocolate in the triangle we did 4 burpees OYO

15x American hammers

10x homer to marge

10x Freddy Mercury

10x box cutters

10x pickle pounders

Announcements:

Check Facebook and Slack

Modify’s chocolate shop nominated for best in the triangle.  Link to vote here.

Banana Seat talked about the importance of checking yourself monthly for testicular cancer.  Women do it for breast cancer and, as it is the leading cause of cancer in men, we should check ourselves regularly as well.  This month’s breathtaker charity is for testicular cancer

T-Claps (Recognition):

Banana Seat and Dawgpound both donating their NCAA poll winnings to testicular cancer charities

Prayer:

Norm took us out.

Banana seat has a CT scan this afternoon.  Prayers that the results are favorable

Crablegs and Shredder

 

What an honor it truly was to lead this group of men this morning.   I’m thankful for the opportunity.  Until next time.

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