Nutcracker Sweat

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

AO: Nutcracker (South Wake)
Workout Date: 06/15/21

Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Since we had two pre-runners rolling in, start with exercises instead of a mosey
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC
Downward Dog with calf isolations
World’s Greatest Stretch

Main Event
1) Mosey to the side parking lot for Number of the Beast.6 rounds. 6 stations. 6 reps. 1 exercise per round. Exercises were: Sumo Squats, American Hammers, Merkins, Jump Squats, LBCs, Burpees
2) Partner up and grab a rock for partner running/AMRAP rock work. Curls, Overhead Press, Bus Driver, Triceps Extensions, Bent Over Rows, Shoulder Taps, Grounder Pounders.
3) Mosey back to start and shuffle to the grass for Jack Webbs. 10 counts after rounds 7, 8, and 9.

https://www.strava.com/activities/5473819419

Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC

COT:
9 PAX

Announcements:
F3 Raleigh Day of Service 6/19 starting at Vatican City 0700
Warbucks gathering newborn supplies

Prayers for the Martin family, prayers unspoken.
YHC took us out.

Naked Moleskin:
I showed up early to prerun, hoping to get back where I was running-wise and weight-wise back in March. Maybe that was a bad idea, NotB was rough.
Mumble chatter was a little more mellow this week, no wife swapping jokes(?) this time. It was good to recognize some guys from last week.
This was my sixty-second #F3Q21 #2021Challenge Q (sixty-fourth overall). Next Q is Thursday at Hot for Teacher in Carpex.
-Pigpen

QIC: Pigpen
PAX: Mad Dog 2020, Roger Roger, Blue Hen, Flannigan, Hurts A Little, Da Business, 3rd Cousin, Moby, Pigpen
Workout Date: 06/15/21

Did you used to work at dairy queen too?

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

FNGs:

None today 🙁
Warm Up:

SSH x20 while Lipsync tied his shoes.

Good morning x10

The Workout:

Mosey to Rovisys – stops along the way for Sir Fazio x10 forward and backward, Monkey Humpers (towards the road of course), and standard merkins.

At Rovisys – go up the ramp, 10x star jumps, run to the corner at the top of the hill for 20x LBCs, run down the hill back to the bottom of the ramp. Methods of going up the ramp were rail spider mans and wheelbarrel twice (once per pax).

Mosey back to Rovisys with the same exercises as on the way swapping out Fazios for Imperial Walkers and Hillbillies.

Back at the school plank hold with merkins to the tune of Thunder by Imagine Dragons.
Mary:

Yoga and stretching.
Announcements:

Sleep in Heavenly Peace sign up is live

June picnic at Harris Lake sign up is live
T-Claps (Recognition):

Maybelline for posting a lot of days in a row

Full House for putting this Q up for grabs 😛
Prayer:

India and the rest of the world dealing with the ongoing pandemic

Getting Dirty at The Nut

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

It’s always great to come back to The Nut where YHC once had the honor of being site Q. It was good to see some of the usual suspects including a few new(ish) guys YHC hadn’t met.

Dahmer was the first on the scene and ready to roll for some EC so the two of us headed out and quickly ran into the 12 Oaks crew doing EC. Great work!

Warm Up:

Mosey around the parking lot
SSH x 20 IC
Frankensteins x 10 IC
Good Mornings x 10 IC
Daisy Pickers x 10 IC
Sir Fazio Arm Circles x 10 fwd/ x 10 rev IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:

The Main Event was a “Dirty McDeuce” which consisted of 4 stations with 3 exercises at each: 1 arm exercise, 1 leg exercise, and 1 ab exercise for a total of 12 exercises. Pax counted off into groups of 4 and since there were 12 of us, it worked out perfectly to have 3 HIM per group. Each group went to the station corresponding to their number to begin the workout. Traveling between stations was done by jogging a full lap around the parking lot. Round 1 was 10 reps for each exercise, round 2 was 15 reps, and since time was running short, we went back to 10 reps for round 3. All groups completed all three rounds and then we went straight into…

Mary:

American Hammers x 20 IC
Homer to Marge x 20 IC

YHC went 1 minute over time so next time we will have to end a minute early to compensate.

Announcements:

JOCO CSAUP Sat., May 22nd
Memorial Day Murph
Bed Build in June
5k for HS Police Officer the same day

T-Claps (Recognition):

Great to run with Dahmer during EC and T-Claps to Flanigan, Moby, and the other 12 Oaks crew members for EC as well.

Prayer:

Pax that are injured
Those that are traveling
Family members who are sick

2nd F was at Panera and although no one else came from The Nut, YHC caught up with those returning from The Nest.

Great work out there, HIM. It’s always an honor to lead.

Dawgpound Celebrates 4 years

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

EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:

Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees

The Workout:

Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

Mary:

Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl

Announcements:
T-Claps (Recognition):
Prayer:

All unspoken prayers

Am I Being Punished???

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

YHC took that Q at a somewhat unfamiliar site at the Nut today. I haven’t been to this site in about 9 months and have only Q’d here once before…and that’s where I was a different version of myself. But it is a challenge to Q at a place you never have or a place you haven’t in a while…I feel a challenge to all PAX brewing here. Anyways, in addition to arriving early, getting a lay of the land, deciding against a planned field trip, and laying out some cones, YHC also tried out some bike rack dips. Just too wide and unstable, this would not be used in the workout. But, you should try out everything at a site. Look for the unused portions of your grounds. A 2.0 and and FNG showed up, so YHC did adjust the workout slightly, but I will say, our FNG AND 2.0 held up just fine.

FNG’s: Welcome Seminole! Big Miami sports fan, loves The U!…when someone said Seminole, he hated it…so YHC decided that’s the name!
Warm Up: Mosey lap around the bus loop stopping along the way for SSH x40, Good Mornings x12, Sir Fazio Arm Circles x12 (F/R), Daisy Pickers x10, Squatted Seal Claps x10, and Imperial Walkers x12. Finished with standard Merkins x20.
The Workout: Mosey over to the front of the school and the knee wall for 20 Step Ups, and 30 Dips. On to the next Thang for 11’s. We had Bobby Boucher out there brushing up on his sprints! We started at the bottom of the parking lot ramp and would sprint to the top. On the bottom, it was Hand Release Merkins. At the top, it was WW1’s, with some great counts here and there by our 2.0, Shortstop. Moby…you got a great kid there!

Next up, we’d head back to the knee wall for 40 Irkins, 20 Prisoner Squats, and 10 Dirkins. This is where YHC realized he wanted the FNG to just get a relatively full taste of the various elements of an F3 workout. We got to most things but bear crawls and rock work so…

We went to the large driveway on the other side of the school for a short suicide routine between cones previously set up by YHC. 1st Cone was 10 burpees, 2nd cone was 20 standard merkins, 3rd cone was 30 star jumps. We the moseyed over for some wall work.

Wall work consisted of: People’s Chair for a 20 count per PAX, 20 Prisoner Squats, Ball to the Wall for a 10 count per PAX, Shoulder Taps x20 IC.

Mary: Finished with 15 counts IC of American Hammers, Homer to Marge, LBC, and Low Slow Flutter.
Announcements: Bed Builds in FV this weekend I believe, Jersey Mike’s Wednesday military missions in action fundraiser.
T-Claps (Recognition): Shortstop for taking up some counts during 11’s. Our FNG Seminole for more than keeping up.
Prayer: Quiver and sick/injured PAX, Bernie’s family member with infant in NICU. YHC took us out. Great to see some fellas I haven’t in a while.

Anniversary at the Nut (all men invited!)

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

Today marks 4 years since Tonka (welcome back!) picked me up and drove me to a M4L Q at Disney.  Speaking of M4L….he HC’d for today’s workout but apparently got lost coming to the South Side.  To celebrate the anniversary, I even logged into the neighborhood FB page and put up a recruitment post.  It was worth it as we had an FNG join us in 30 degree temps for his first post!

FNGs: Hurts a Little (Ask Da Business what the alternative was…)
Warm Up: Disclaimer was given and we were off.  Quick lap, SSHx20, Imperial Squat Walkers, Fazio Arm Circles got us started.  Had to end with Devil Burpees x 5 (these will reappear….)
The Workout:

Part1: Wheelbarrow (yes, we touched ankles.  I don’t think anyone breathes from an ankle…) up the main lot.  Every parking space, add a merkin (1x, 2x, 3x, etc).  When you get tired, swap with partner and reset count to 1.  *Except*, every swap is an extra burpee (1, then 2, etc).  I think most teams made it to the top around 6 or 7 burpees.  Come back down until last group finishes.  Pretty sure I saw one team almost all the way back to the start…

Part2: Pullups & BTTW

Part2.1: Pullup bars were frozen, no go.  Head to hill and do a little homage to M4L’s intro workout for me.  11’s on the hill, squats at the top, burpees at the bottom (run backwards, of course).  Ended with a circle of burpees.

Part 3: BTTW with a Irkin/Dirkin/Dipx5 timer.  Repeat-o

Part 4: Bat Flipping time!  I promised Pikachu some bat flipping opportunities, but he wanted to go stand still or something this morning.  8x Devil Burpees set the pace — line up in order how you finished.

Split into 4 “equal” teams based on order of finish.  Relay race: last guy to finish ran to 1st light pole, 2nd to 2nd pole, and first guy to finish ran the whole lane.  Winning team didn’t have to do burpees.
Repeato, only flip order.  Nice job by the FNG here!

Recover on the very slow mosey.

Bear crawl back to the start.
Mary: Circle of Mary, 10 count each

Announcements: ?
T-Claps (Recognition): Great job seeing Tonka & an FNG out this morning.
Prayer: Peak Weak had a client die of cancer unexpectedly; only a few months from initial diagnosis to his passing; leaves behind family and small kids.  Heartbreaking.

Good to be with you all for 4 years.  Looking forward to a better year than 2020.

Bday Q #2

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

It was a little cooler this morning than yesterday but at least it was dry. Good to be back at The Nut with some familiar faces and a great showing with 13 total PAX in attendance. Thanks to all for coming out this morning and allowing YHC the honor to lead.

FNGs: None

Warm Up:

After the F3 mission statement quiz/refresher we did a quick mosey around the parking lot and circled up for
– Good Mornings x 10 IC
– Daisy Pickers x 10 IC
– Windmills x 10 IC
– Imperial Walkers x 10 IC
– Hillbillies x 10 IC
– SSH x 20 IC

The Workout:

We moseyed to the side parking lot where it became apparent that another group (Gladiators?) had infringed on our territory so we continued the mosey around the back to avoid potential conflict with the offending party. We settled on the circular loop for a modified version of 4 corners. PAX numbered off and split into 4 groups 0f 3 (and one group of 4 to account for the odd number).

Each round consisted of 4 exercises – one at each cone. Traveling between cones took place via alternating between crab walk, bear crawl, crawl bear, and lunge walk. At the completion of each round, we moseyed to the gate and back (roughly 200m round trip).

Round 1 – 20 counts of each exercise: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 2 – 15 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter
Round 3 – 10 counts each: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 4 – 5 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter

We collected the cones and moseyed back to the front of the school. After partnering up, partner A ran a lap around the parking lot while partner B did an exercise until partner a returned then partner A did the exercise while partner B ran. Round 1: Irkins, Round 2: Dips, Round 3: Step ups

With 5 minutes remaining, it was then time for…

Mary:

American Hammers x 20 IC
LBC’s x 20 IC
Homer to Marge x 10 IC w/ each leg up

Announcements:

CSAUP this Sat.

YHC BDay Q continues tomorrow @ Possum Trot

Beer mile coming soon – check FB/slack for details

T-Claps (Recognition):

Thanks to Moby for the chance to lead his site.

Good to see Flanagan out on the EC run.

Prayer:

Moby has a friend whose 6 month old has an abdominal obstruction.

Prayers for those struggling with health, finances, marriage, mental health. Reach out to those you haven’t seen in a while and check in. You never know who may be struggling silently.

Thanks again for the opportunity to lead this morning. It was an honor. We are stronger together.

2 years and 30lbs later

/in , /QIC:

2 years ago on a Tuesday, I showed up at Rush Hour with Carpex got my butt kicked,  but have kept coming back for more, I grabbed the Q for Nutcracker because it was open, since I was unable to do Rush Hour at this time to celebrate.

FNGs: None

We had 14 people so Moby took half and went offsite, my group took a jog around the parking lot and headed over to the bus area for warmups
Warm-Up: My standard battery of SSH, Imperial Walkers/Hillbillies. Fazio Forward and Backward, and Good mornings
The Workout:

  • Thang 1: Esclators Four Corners, starting at 5 at each corner and going to 10, then back down. Merkins, Carolina Dry Docks, LBC and Freddy Mercuries
  • Thang 2: I was going to get some Rocks, but the gate was locked, so we went to the front of the school and got some bricks, grab a partner and one ran while we did Curls for Gurls, Tricep Extensions, and RutRohs, we repeated this once.

Mary: Popcorn mary with Homer To Marge, Low Slow Flutter, Boat Canoes, Dimond Merkins, and Box Cutters
Announcements: None
T-Claps (Recognition): To the 14 guys who game up to the first Offical Workout at the Nut since the SIPO.
Prayer: For our Leaders in the Community, State, and Country as they try and make the right decisions in dealing with the Corona Virus.

NMS:  A little over 2 years ago I was getting ready to go to New Orleans with my wife for a work conference. I more out of shape than I had ever been, and I had gained all the weight back I had lost many years before and never feeling great. I was obviously a Sad Clown even though I did not know it at the time. I had see these F3 stickers around the area, and was wondering what they were. I was also looking for free workouts because I had heard there were some around the area. When I got back from New Orleans, I stepped on the scale and it read 219. I vowed to do something. I went to lunch on Monday and saw another F3 Sticker (ironically Azul was with me I just did not know he was in f3) and decided when I got back from lunch I would google f3, and then lookup free workouts. Well, must have been fate because googling f3 answered both questions. From there the rest is history showed up to Rush Hour Tuesday night, then posted at Bradford’s Ordinary and Slippery When Wet in carpex the following Thursday and Friday. I will be posting and BO and SWW this week if any of my Southwake friends would like to join me there. Thank you to all the PAX in F3 who have kept me motivated, I would not be 30ish lbs lighter and a better husband without you.

Shenanigans at the Nut

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

St. Patrick’s Day has always been one of YHC’s favorite days of the year. Though with all going on throughout this crazy planet right now, this St. Paddy’s day will be different. Not nearly as much social drinking, celebrating, or general hooligan-ship. But no reason to not have a wee bit o Irish influence upon the workout today. Originally planned to have some tunes such as the Dropkick Murphy’s, Flogging Molly, and “The Foggy Dew” going, but rain in the forecast cancelled those plans. 4 pax got their miles in ( Skidmark, Pikachu, Slide Rule, and Cupid) while the rest of us got down to lollygagging.

FNG’s: With COVID our there…good luck EH-ing!
Warm Up: Mosey lap out front followed by 10 counts of GM’s, Sir Fazio’s, and Moroccan Night Clubs. Mosey to the back to grab some bricks and mosey back to the map circle. 10 counts of IW’s then HB’s. Now something YHC  did not know and pax did not inform until COT…this AO played with bricks yesterday too! Thanks pax for respecting the Q and giving me the sad news at the end.
The Workout: John L. Sullivan. First heavyweight champion ever and an Irishman too! Guy had hands like bricks. Today, pax were told that their hand would be attached to these bricks almost the whole workout. 2 rounds of exercises with bricks in sets of 20. Shoulder Press, Front Raise, Lateral Raise, Rut-Rows.

Irish Car BOMBS! Pax partnered up to complete these exercises as a pair. 1 pax ran the length to the gate and back holding bricks, while other partner did the exercises. Keep switching until done, all exercises and runs done with bricks except burpees.

25 burpees, 50 overhead press w/ bricks, 100 Merkins, 150 BigBoy Sit ups, 200 squats.

Next. The Rocky Road to Dublin. Pax lunge walk with bricks about 100 meters. Lay bricks down. Bear crawl back to start, the run back for the bricks. With bricks back in hand, we did Curls for the Girls and Tricep Press to a 13 count (my lucky number) the mosey back to the beginning where we did 7 counts (the lucky number) of each of these along with 20 mountain climbers to close out the trip to Dublin.

Mary: All exercises done during AO, returned bricks, and moseyed back to flag to greet our running faction as time expired.
Announcements: Stay with the COVID regulations for AO’s. Skidmark running constantly this week…join him sometime! Remember to laugh despite the seriousness of the situation..,connect with your ShieldLock.
T-Claps (Recognition): Banana Seat and all racers who continue to change plans for this weekend’s race.  Tough decisions…but that’s what HIM’s do!
Prayer: Those sick and those with fears around us. Our leaders and country, those with plans that have to change them, the depression that can be brought on by these crises. YHC took us out.  Thanks for letting me lead the St. Paddy’s Day celebration.

Popcorn at the Nut

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

FNGs: Nope

Warm Up: see: workout
The Workout: the workout was popcorn style after Da Business requested it.  Unfortunately, he could not attend (cue Alanis Morrisette).  I don’t really remember everything we did, but we each took about 5-10 minutes and brought the pain.  There were bear crawls, pull ups, sprints, and some other stuff.
Mary: see: workout
Announcements:
T-Claps (Recognition):
Prayer: Wiggly, Forceps