R22 Virgin Q

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

R22 lost his virginity at Kenny’s Grave this morning. 10 PAX got to witness how it unfolded. Wouldn’t say it was glorious but there was a lot of sweat. The refrigerant couldn’t keep things cooled off for long. Here’s how things got heated quickly.

Warmup: Mosey around baseball field and around community center to the basketball court. SSH-20 IC, GM-10 IC, Fazio arm circles forward and reverse 10- IC, Cotton pickers with back clap 20-IC.

Workout: Mosey to start and finish line.
5 Burpees, 10 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 20 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 30 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 40 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 50 SSH, Sumo Squats, Merkins then sprints and then 10 Burpees when you get back to finish line.
Pickup the 6.
That was a total of 35 burpees, 150 SSH, Sumos and merkins each.

Mosey to flag for Mary.
Low slow flutters-20, Reverse LBC-20 WW2s 30, around the circle call out ad exercise.

Announcements: runs, csaup, wear reflective gear

Prayers: DD dad, storm victims, H1N1 friend lost his job, others unspoken

4 Corners

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

6 PAX came out to get quickly warmed up with a full moon workout. Details fo ya below.

Warm up extended lap stopping at various spots for exercises.
SSH x20 IC
Plank jacks x20 IC
Good morning x10 IC
Cotton pickers (proper form) x15 IC
Stretches

4 Corners on the courts
Cone work on sidelines and ladders on end of the court.
Exercises in each corner, 4 laps, cones and ladder agility while advancing to next corner.
C1. Standard merkin x 15
C2. Bobby Hurley’s x15
C3. Burpees x10
C4. Jump lunges x10 each leg

We came over to the rock pile where the brand new state of the art cinder blocks were left. Come to find out somebody needed them more than us or they just walked away. So we grabbed some rocks instead.

Rock curls x15
Peter Parker’s Praises (hallelujahs) R then L, 1:4 ratio
Rock curl repeats
Baby dips on curb 20 then 20 again
Rock curl repeats
Wide Dirkens on curb. Chest touches ground

Mary
Freddy Mercury x20 IC
4-corners x10, reverse it x10
Reverse LBC’s x10 IC

Verse about giving back
“He who gives to the poor will not lack, But he who hides his eyes will have many curses.”
‭‭Proverbs‬ ‭28:27‬ ‭
Quick thought on making sure we are taking care of others. Lots of opportunities today as well as the holiday seasons coming up to share the love and wealth.

Announcements
HSHM coming soon, CSAUP on 12/15 in South Wake, F3 brew share coming up

Prayers
Joyce (16-bits friend) lost her battle with cancer last week at a young age, Martini’s mom is battling cancer, DD’s dad and family, Crab Legs, State Troopers family that was killed, all those still mending from the storms

Kenny’s Grave will have a virgin Q happening next week. Come by to find out. Missing some faces and numbers are low but the effort is still increasing. Great work put in by those that came out today.

BS Out!

Party of 6 please

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

PAX of 6 at Kenny’s Grave for a cool morning workout.

Warm ups
Laps around the parking lot.
Air-squared x20
Jingle balls x20 – plank, right foot up to right hand then back, switch
Stretches lower and upper
Yoga with praying hands on one leg

Global warming – Burpees x5, Gorilla Humpers x10 IC, Slaloms x20

Ladders
Variation of feet movements
Shoulder taps down the ladder with body out to side, R&R back
Hands in box while straddling ladder, out / out / merkin in/ in all the way down. Total of 20 merkins. R&R back
Wheelbarrow in/in out/out core tight down the ladder. Switch partners.

Cone work
shuffles, carioca, back peddles

Burpee suicides – 5 cones set up. Run to 1st cone and back, 1 Burpee. Run to 2nd cone and back, 2 Burpees, etc. to 5 Burpees for total 15

Mary
Pretzel x20, switch
LSF x15 IC
WWII x15
LBC’s x15 IC
Pickle Pounders x15 IC
Mtn Climbers x15 IC

Verse
“Repay no one evil for evil. Have regard for good things in the sight of all men. If it is possible, as much as depends on you, live peaceably with all men. Beloved, do not avenge yourselves, but rather give place to wrath; for it is written, “Vengeance is Mine, I will repay,” says the Lord.”
‭‭Romans‬ ‭12:17-19‬ ‭NKJV‬‬

We should keep in mind that the Lord will have vengeance on those that do wrong.

Announcements: HSHM training and shirt order, The Odyssey Saturday, U-turn Saturday

Prayers: H1N1 church’s preacher situation, Martini’s mom is battling cancer, Norm’s friends miscarriage, Troopers family that was fatally killed

Still looking for a co-Q at KG. Or at least some guys to step up on a regular basis. Good work to the PAX today. Bring a friend or reach out to a cotter.

BS Out!

Shaken not Stirred

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

Michael was slow to arrive so the rain was a no show this morning in the gloom. Expected to be the last high temps and humid morning of the year, Kenny’s Grave had 6 PAX show on time with 2 more right after go time.YHC had a shelter beat down planned and stuck to it. Some tokens were in play and I’ll get to the title in a bit as Martini was shook during Mary. Here’s how we took care of business.

Warm Up:
Slow jog around the parking lot where we were met by Norm on the way back around.
We circled up for the following:
Stretches to start
Smurf Jacks IC x20
Mtn Climbers IC x20 (got faster)
Sun Gods IC x10X4
Michael Phelps

The Workout:
We had a short mosey to the shelter where the PAX saw some brand new state of the art “Cinder Blocks”.
Two PAX per picnic table. One on the bench side and one on the table side.
Ring Around the Table (4 sets total x10 IC for total of 40 reps)
Box jumps (modify on high end if needed)
Dirkens with shoulder taps
Rotate each exercise then move to the next side of the table to complete the circle

Partner Up – one cinder block per group
3 rounds each with 2 exercises, rotating partners

P1 – Butt Blasters, elbows down on bench, one knee on bench lifting outside leg out and then back while bent. Set of 10 each leg IC
P2 – Cinder Curls x10 IC (total at end of 3 rds was 120 reps)

P1 – 1 legged seated squat x10 IC
P2 – Wonder Bras with cinder block x10 IC

P1 – Jump Lunges x10 IC
P2 – Rut Rows with block x10 IC

P1 – WWII’2 with block x10
P2 – Dips AMRAP

Mary:
Balboa sit-ups x10 2 rds, P1 sits on top of picnic table at very end while P2 holds down feet. Sit up going all the way down to ground and back up like Rocky did in Russia. These hurt…but not as bad as Martini’s head. Last set, Modify decided Martini needed to modify without any warning. He went back and never came up. No concussion and he could still see afterwards. He’s done worse at ECU though.
In-and-Outs on the bench, seated at end of bench bring knees to chest and back out. x10 IC
Ran out of time for American hammers with the blocks. I’m sure PAX appreciated that.

Verse:
Psalms 55:22
“Cast your burden on the LORD, and He shall sustain you;He shall never permit the righteous to be moved”
We all have burdens in this life. Let’s give it to the LORD and know he will provide.

Announcements:
Beer Mile Sat., Long runs U-turn, HSHM training going strong, The Odessey CSAUP, Darby’s events, t-shirt order coming up for HSHM

Prayer:
Little Clay, Crab Legs, Noah’s Ark, DD’s family, Banana Seats CT scan this morning, storm victims

It is always a pleasure to lead a shelter work out. YHC really finds a lot of stuff you can do with a picnic table to keep you moaning and groaning. It may not hurt on the first set but by the third, you should be feeling it. Look forward to continuing the Kenny’s Grave fun on Thursday’s. If you haven’t made a trip down to South Park lately, I highly suggest a visit soon. You won’t regret it!

BS Out!

I’ll make you a mountain racer

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

Warm Up:
Jog around park track (1/4 mile), then circle up for warm up exercises:
Side straddle hop 20xIC
Sir Fazio arm circle 10xIC forward, 10xIC backward
Good Morning 10xIC
Squat walkers 10xIC
Hillbillies 10xIC
Mountain Climbers 10xIC

The Workout:
Partner up – size doesn’t matter – for DORA.  Odd number of Pax so YHC went solo – followed H1N1’s team for timing when to switch to run.
100 WWIIs
200 Merkins
300 Squats
While partner is doing exercises, other partners run 3/4 of the way around the parking lot, then bear crawl back to partner the last 1/4 (about 0.04 of a mile). I believe all PAX ran/crawled 6 times so totaled about 1/4 mile of bear crawling.

Some mumble chatter about not being able to run home while we were doing squats.  Just wait, there’s more!

5 Minute Mountain Legs
After failing to complete the Barkley Fall Classic 50k again, I chatted with some friends who did finish.  They suggested adding this workout at the end of long runs, so I figured I would also bring it to F3.
Round 1: For one minute, do forward lunges, alternate legs each lunge (max of 10 lunges each leg).  If finished before 1:00, rest the remaining time.
Round 2: For one minute, do backward lunges, alternate legs each lunge (max of 10 lunges each leg).  If finished before 1:00, rest the remaining time.
Rest 30 seconds because now it’s going to be tough
Round 3: Do backward lunges, 10 each leg, only when you come back to the standing position, don’t put your leg down.  If finished before 1:00, rest the remaining time.
Round 4: On picnic tables, put left leg up on bench, right leg on the ground. Do step ups for 30 seconds, keeping left leg in place on the bench, with right leg not actually landing on the bench (just in the air, then back down to the ground). After 30 seconds, switch legs.

Here is the link to the actual workout – apparently I took it easy on you guys and we were supposed to do 15 each leg in the round 3, and 1 minute each leg of the step ups! Next time…..
https://trailrunnermag.com/training/cross-training/the-5-minute-leg-circuit-for-mountain-running-strength.html

Mary:
American Hammers 15xIC
LBCs 15xIC
Low Slow Flutter 15xIC
Freddie Mercury 15xIC

Announcements:
CSAUP – Odyssey on Saturday October 20th from 0600 to 1000.  Signup here –
https://docs.google.com/spreadsheets/d/1NPIsrEXeX7jljOX4kfRqZiM_3ra3dQ1Pat0kcehPhUc/edit#gid=0

No U-Turn – we will instead do the Holly Springs Half Marathon preview run, with aid station support from LifeTime Fitness.  F3 will begin at 6:30, run club at 7:00.  Farva also mentioned he will be doing 3/1 intervals at 6:30 if you wish to join him.

Heather Jones from HSRC is running 36.5 miles at Womble tonight (10/4/18) to celebrate her son’s 1 year old birthday. She is also raising money for research into a rare genetic microdeletion he has – he is missing 4 million lines of genetic code. Here is the Facebook event – https://www.facebook.com/events/290240678256087/ and fundraising page (and more of the full story) – https://www.gofundme.com/365-miles-for-camden039s-365-days Let’s get out there and show her some F3 support!

Prayer:
Remembering Darth Visor and praying for his family. Let him be a reminder to us that it’s ok to say you are not ok, whether physically or mentally. If you are at a workout and something doesn’t feel right, or you are struggling with something in your everyday life, say something to someone.  Take a rest if needed.  It is not weakness to say you need help.
Prayers for our brothers we are missing in the gloom, dealing with sickness or recovering from injury or just being a bum!

YHC took us out, it was an honor to lead you men, great work!

AAA works!

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

YHC showed up early to confirm the b-ball courts were closed. 13 PAX including two FNG’s and one 2.0 were onsite. Disclaimer was given, flag was planted, cones and ladder were ready. Time to get this party started.

Warm Up:
Warm up lap in parking lot with skips and slides.

Lower body stretches
Good Mornings x10 IC
Crisscross (like SSH but crossing legs instead of going out) x20 IC
Mtn climber merkins X15 IC (1,2,3,down)
Up/Downs x10

Cone work
3 groups
Squats, planks,and merkins while waiting
1 guys runs the course (3 rds)
Next cone course single file line (4 rds)

Ladders
– Standing sideways on the side go down like zags, lead with right
– Repeat back, lead with left
– Hops across and inside boxes
– Going down on right side touch only left foot inside box then both feet back out
– Repeat back, right foot touch only
– 5 jumps and pump through, repeat

Circle Burp- circle up, chop feet and go around circle calling “down” for each PAX

Guantánamo – circle of men with feet outward at 45 degrees. 1 pax runs circle pushing legs down.

Mary:
Double LBC’s – reg LBC followed by reverse LBC , 4 count IC x20
Side ups x15, switch
Alphabet Soup

Verse:
Hebrews‬ ‭13:16‬ ‭NKJV‬‬
“But do not forget to do good and to share, for with such sacrifices God is well pleased.”
– YHC shared how blessed we are and to help with those victims of hurricane Florance in anyway possible.

Announcements:
10k Torch Run Saturday, the Odyssey in October

Prayer:
Joyce cancer battle (16-bit), Clay tumor battle, Down East recovery, Crab Legs battle with ALS, Charles cancer surgery (BS friend)

More chatter today. Probably because Slide Rule found his way out of Holly Springs. YHC was distracted when packing up and somehow locked his keys in the trunk. Foreign Cars… 7:50 Keys were in hand ready to continue the day. Welcome two FNG’s brought by Norm. Martini (had to stop lost 15 mins because he was dry heaving, dry Martini, Martini. Sliderule named him) & Chickenfoot (first concert was Sammy Hagar)

Always good times when I get to lead. Thanks for those that stuck around some and came back to make sure my car got unlocked. Good work men!

BS Out!

Simple but Affective

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

PAX of 7 for a simple beat down of DORA and a Doug Out. Good to see some men from 12 Oaks knows how to get to South Park.  Took a break from the agility this week to keep the legs recovering. The wind was starting to pick up slightly and it was 0530. Let’s do some work.

Warm Up:  Laps around the parking lot with some carioca, butt kickers and high knees.
Stretching
Imperial Squat Walkers x10 IC
Hillbillies x10 IC
Frankenstein’s x10 IC
Hand release merkins x15

The Workout:
Dora on the Hills with a twist
Partner up – YHC went solo
Backwards up the hill, 1 burpee at the top, run back down
100 – Shoulder tap merkins (left tap, right tap, down)
200 – Monkey Humpers
300 – American Hammers

The Doug Out
3 exercises, 3 rounds each
Australian Mtn Climbers x10 IC (counter)
Dips (AMRAP)
Double Whammy (AMRAP) – Just named this one
– Pull up with a knee crunch then back down

Mary:
Round the horn PAX calls an exercise
WWII’s
LSF
LBC’s
Box Cutters
Homer to Marge
V-up pulses
Windshield Wipers

Verse: Psalms 56:3
“Whenever I am afraid, I will trust in You.”
– With a large storm coming into our state, stay strong and lean on God for comfort. This applies to our walk in daily life of not being afraid of what lies ahead.

Announcements:
Torch Run 10K, HSHM, Check FB for Fri/Sat workout changes

Prayer:
Those in storms way, BS’s step-dad health issues, little Clay, Crab Legs

Great job this AM men.

BS Out!

Silence of the #HIM

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

Another humid morning in South Park. YHC was running behind just a tad. Got the toys set up on the b-ball court then drove over to the PAX. Still no 12-Oaks guys. Flag was planted, no FNG’s, let’s get it started (HA).

Warm Up:
Warm up lap around track
Over to b-ball court

Stretches
Slow Good mornings x10 IC
Slow Cotton pickers x10 IC (correct form, had to re-do a 5 count)
One legged balance count (switch) x10 IC
SSH x30 IC (slow to fast)

Ladders:
Agility drills (2 ladders) – Sprint to cone after ladder complete
hop both feet inside then both feet outside all the way down
Same drill but backwards
Hopping forward one foot in a box and one foot outside switching sides as you go down the ladder
Same drill but backwards
High knees going down sideways staying inside boxes while pumping arms, slide out to cones, back then sprint through. Both sides
5 hops then chop to end then sprint to cone, repeat on opposite side
Crossovers going down sideways (repeat opposite side)
Mtn climbers shuffling hands down the line (left then right, hands in each box, shuffle down)

Full Court Action:
Frog hop – down and back
Bear crawl down – Crawl bear back
Spider-Man Walk down
Burpee broad jump back

Crabs in a bucket – BTTW in a line, person at end bear crawls in front of line to other end then resumes BTTW. Each person went twice.

Mary:
Rosalitas x20IC
Out and ups x15IC
Twisting LBCs (slow to fast) x20IC
Sally (6 inch hold on “Bring Sally Down”)

Verse – The Value of a Friend
“Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
‭‭Ecclesiastes‬ ‭4:9-10‬ ‭NKJV‬‬

Announcements:
BBR this weekend, 911 stair climb, Christmas Parade, Torch Run, HSHM Training started

Prayer:
Crab Legs, runners, Clay, wrangler travelers, Brexit’s wife, BS step dad diagnosed with MS

Great to have a group of men to push and be pushed to our limits during these workouts. Believe in yourself and the guy beside you when the workout gets tough. Support one another through all things in life. I’m humbled always to lead a workout. Quiet group today but silence means good work.

BS Out!

New leaders being born

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

Kenny’s Grave is starting to pull some guys out of the shell. R22 stepped up this week to co-Q. Pikachu made the drive down to see how South Park does it on Thursday mornings and some talk of 5 AO’s in 24 hours. The humidity is back in full effect so let the sweat flow.

Warm Up:
Jog around track
Stretches
SSH
Squatted moroccan night club
Slaloms
Goofballs

The Workout:
Merkins on the floor ladders (2 ladders, 5 PAX each line)
Walking hands down inside boxes and feet out to the side. Two hands in one box do a merkin, each hand in a box merkin, going down the row closer merkins then wider merkins (roughly 40 total)
Box hops down
Double In and out boxes down
In, In, Out, Out box crawl down

Curb hops- use the 16 cement space curbs. Form two lines – hop sideways to left over curb and back (x4 each curb) then forward to the next one. Go down line grass area to next grass area.
Bear crawl the curb line using curbs between the legs.

R22 Steps In
The Hill 7’s
Increasing from 1 at top and bottom to 7 top and bottom

Hand release merkins and LBCs (bear crawl up hill, jog down)
WWII’s and diamond merkins (crawl bear down and jog up)
Burpees and squats (bear crawl down and jog up)

Mary:
LSF
Freddy Mercury’s
Reverse LBC’s
6 inch hold (count in R22’s head)

Announcements: Runs and events coming up

Prayer: Yosef’s family departing foster kids, Banana Seats daughter healing, Crab Legs, Wranglers kids HFM sickness, unspoken

Great job stepping up R22! Next time he’ll be running the show.

A little bit of errythang

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

14 Pax (4 for EC – Double D, Skidmark, Crosby, Boy George) showed up to South Park for Boy George’s virgin Q with some beautiful weather.  No FNGs (welcome back to Norm posting 2nd day in a row), and we were off.

Warm Up:
Quick loop around the parking lot, mixing in cariocas and a short backwards run then circled up near basketball courts. Side straddle hop x15 IC, Imperial Walkers x10 IC, Hillbillies x10 IC, Windmills x10 IC, Merkin clock 12-9-6-3 (30 total), and Mountain Climbers x15 IC

The Workout:
Part 1 – agility movements on a basketball court circuit. First quick feet through the ground ladder (lap 1 – face forward in/in/out/out, lap 2- face right in/in/out/out, lap 3 – face left in/in/out/out, lap 4 – face forward hop in/out). Then high knees or butt kicks (switch each lap) 1/3 length of the court with a sprint to the end.  Side shuffles facing forward or backward (switch each lap) around 8 cones.  Backwards run to the end, then bear crawl across the baseline back to the start.  Completed 4 laps and everyone was feeling warmed up so we jogged back to the picnic tables for the real workout.

Part 2 – got a quick count off and had 13 PAX for 12 rounds so #13 became another #1.  While one Pax ran, all others did the numbered exercise AMRAP (as many reps as possible) for 1 minute, then a plank/squat/something hold until Pax finished the run.  YHC forgot his phone at the bball courts so it became more of a visual tracking of the runner and switching to the hold when they got close.
1. Row merkins (merkin then bring each hand up to your chest while planking with one hand) – then plank hold
2. Squatwalkers (with hands overhead the whole time, perform a squat then bring each knee up to your opposite hand – try to meet near your chest) – then squat hold
3. Dips – then hold a dip halfway down
4. Single leg bridges (homer-to-marge with 1 leg up, alternate legs after 5ish reps) – bridge hold
5. Derkins – derkin plank
6. Box jumps – squat
7. Burpees – plank (some mumble chatter about too many burpees yesterday but no sympathy was shown)
8. Single leg squats – squat
9. Bear crawl – side crawl – crawl bear – side crawl around pavilion – plank
10. Curb quick feet – calf raise hold on the curb
11. Turkish Get-ups (which I was told I was actually doing Morning Wood I believe) – plank
12. Star jumps – squat
Wild card round – Boy George took a turn to run while each Pax did the exercise they missed while they ran

One last thing – throwback to YHC’s favorite exercise in high school basketball – Chase the Rabbit.  Line up single file, run hard around the track giving a 5 second hard start for the guy in front of you, and try to chase him down.  Lots of speed out there and a few went back to pick up the 6.

Mary:
Plank Jacks x10 IC
Low Slow Flutter x10 IC
Freddie Mercury x10 IC
LBCs x10 IC (up on 1, hold 2 and 3, down on 4)
American Hammers x10 IC

Announcements:
F3 SouthWake 5 year anniversary at Possum Trot next Wednesday, 9/11 stair climb, Breach looking for guys to run Tuna relay after BRR, probably a few other things I’m forgetting (I’ve been up since 1:00am doing work and couldn’t fall asleep early from the Virgin Q nerves).  A lot going on in South Wake right now.

Prayer:
Crablegs and his family, Banana Seat’s daughter, Yosef’s son, Norm’s friend whose wife passed away unexpectedly.  YHC took us out, it was an honor to lead and looking forward to doing it again.  Hope everyone got their money’s worth 🙂