No Running!

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EC: Warbucks, Slide Rule, Dawgpound, Buford.  Blue Hen tried real hard, but there was no one at the circle, so he was compelled to drive
FNGs: no sir

The pax were promised a low/no running workout.  YHC had an idea, and wasn’t sure it was going to work.

Warm Up: No lap, straight into side straddle hops.
The pax were asked: What is the mission of F3?  When Warbucks correctly answered, 5 burpees OYO
Next, Fazio arm circles.  The Pax were asked: What are the 5 core principles?  Dawgpound came up with them, and we did 5 burpees OYO
Then we did the Bobby Hurley, Blue Devil, Devil Burpee progression that is guaranteed to spike a heart rate, even without miles.
The Workout:

  • Idea #1: Pair isometric holds with kinetic exercise.  So, on the wall, the pax held the low position of a dip for a 7 count, then did 1*2 derkins.  6 count, 2*2 derkins, up to 1 count & 7*2 derkins.  This sucked and was a terrible idea and no one should ever do it again.
  • Squat hold in a circle while every pax recites the mission of F3 and the 5 core principles.  This took a while.  My legs hurt.
  • Idea #2: Pair slow kinetic exercise with isometric holds.  So, walk (not run) to the playground for balls to the wall while the other guys do a 10 count release pullup (go up, come down over 10 count) x3.  Rinse and repeat 3x.  This also sucked.  And we’ll definitely do it again.
  • Back to idea #1.  Thanos, I mean Dawgpound, insists all things be balanced.  So we repeated Idea #1 holding the Derkin-down position and doing 2x dips.  Still sucked, still terrible, but I guess we will do it again

Mary:
Plank hold and repeat the Mission & Core (get it, core?) principles.  So very much harder than squat hold
Circle of 5 counts.  Highlight was 3rd Cousins idea to some kind of crazy turkish get up from the kneeling position on asphalt.  Apparently Warbucks taught it to him.
Announcements:
YHC took some time at the end to focus on why we do what we do.  It’s just just for Selfish Accountability.  Getting faster (not today!) stronger, leaner are all great things.  But our mission is to lead our community as men.  Let’s consider that goal more often and think about ways we can move in that direction.
T-Claps (Recognition): Today sucked.  Props to all y’all who pushed through.  There was a lot of sweat, but no complaining (other than the only core principle everyone remembered was “Led by someone who clearly doesn’t have any training”).
Prayer:
We closed with a ball-of-man COT.  One core principle is that we end every workout with a COT.  What is so important about that that it needs to be held at the end and that it’s core to our mission?  We contemplated that and shared.  You literally had to be there, because that’s part of what it means.

Thanks for indulging me today, guys.  I’d say it was fun, but I’d be lying.  Was definitely glad I did it with y’all, though.

Rockin’ Good Time – UvU2

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Foggy drive to the Nutcracker this morning. YHC showed up at 0500 and planted the flag. There was a group waiting for an extra push. One guy was already out running like it’s no big deal. We took off at 0505 and passed 2 others coming out of 12 Oaks. Back at the AO, YHC passed out the treats for those that just ran. New faces were in the mix for day 2 of You vs. You. There was a challenging workout ahead.

Warm Up:
Warm up lap over to circle with backwards hill runs otw
Good mornings x10
The pickers x10
Sumo squats x20
Slalom x20
Standard merkin x20

The Workout:
Mosey to playground – 3 rotating groups
Pull ups x10 (group rotates when complete)
BTTW shoulder taps AMRAP
Monkey humpers AMRAP
3 rds
*Note to self – stay away from Breach on BTTW as hot air rises and exits quickly. That was the closet I’ve ever came to a merlot during a workout.*

Mosey to top of steps – partner up same size and speed
Partner carry over to gated rock area, switch when needed
Everyone grab a rock – Cussack to track/field

Field long ways for Devin Hester’s (x2 each)
– Rd 1. P1 holds two rocks, P2 does 2 burpees then tries to catch P1, both partners go (curls on the recovery)
– Rd 2. P1 holds one rock, P2 does 1 burpee then tried to catch P1

Mosey over to short side of field
Wheel barrow across field, Switch and repeat back
Broad jump Rockees across field (this was a challenge as most had to modify)
Crab walk back with rock in lap
Curls and Tri’s while waiting on the 6

Running low on time YHC asked for everyone to hustle back with rock across the parking lot for 3 min abs.

Mary:
Canoes x10 IC
X-men crunch x10
LSF into
Protractor

T-Claps (Recognition):
Pikachu(ECEC), 187, Wiggly, H1N1, Messi, Flanigan, Blue Hen, Axe, Cupid, Emeril, Banana Seat
Lottery Prize Eligible: 187, Axe, Emeril, H1N1

Announcements:
Xmas party 2nd Saturday in Dec., UvU Day 3 tomorrow at Possum Trot

Prayer:
Noah’s Ark M, H1N1 good results

Awesome job today PAX! Very moist out there and socks were soggy fast. Looking forward to Day 3 of UvU tomorrow.

BS Out!

10 for 11’s

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The temp this was much cooler and a lot more humid than the Mojave Desert where YHC has been the last couple of weeks!

There wasn’t a lot of time to get super creative and come up with an elaborate plan for the workout this morning, so YHC kept it super simple. The goal was to get through as many “11’s” as possible, using one rock exercise and one standard exercise. We almost made it through 3 full rounds. Not bad but we might have to try again sometime in the not too distant future.

YHC is honored to have the opportunity to lead you HIM this morning. Thanks for participating and giving a solid effort out there in the gloom! We help make each other stronger – and we work out too.

Also – we had a good Q Source discussion on accountability at Shooting for the Star(bucks) over some brewed beverages. Good to have Aquaman join us this week – in addition to Pikachu and Wiggly.

FNGs:
Maybe next time

Warm Up:
Mosey around the parking lot to the back parking lot and circle up…
SSH x 20 IC
Sir Fazio Arm Circles x 10 forward IC / x 10 reverse IC
Hillbillies x 10 IC
Imperial Walkers x 10 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC

The Workout:
Grab a rock and bring on the 11’s – first exercise each round using the rock, next exercise without the rock. PAX had the opportunity to choose the exercise…

Round 1: Curls for the girls / Merkins
Round 2: WW2 (with the rock) / Squats
Round 3: Ground Pounders / Frankensteins — had to cut short for time. So close!

Mary:
Box Cutters x 15 IC
American Hammers x 15 IC
Freddie Mercury x 15 IC
Heel Taps x 15 IC
Have A Nice Day

Announcements:
– See Slack and FB

T-Claps (Recognition):
– Huge thanks to all who helped with the Meg’s Smile Golf Tournament – lots of money has been raised so far and still more coming in. F3 South Wake has been asked to consider possibly sponsoring a hole at the tournament next year. Good work!
– Shout out to those who did EC and ran to Oak View from 12 Oaks.
– Also T-Claps to Aquaman, Pikachu, and Wiggly for doing Q-Source at Starbucks after the workout.

Prayer:
– Shredder’s continued recovery
– Crablegs
– Family and friends of firefighter that died in FV
– Family and friends of runner that was killed in FV

Field Trip Bring your Permission Slips

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I signed up to Q last week, but the Week of Chaos went through Nutcracker. I then took this week. I have been itching to go to Rovisys and hit up the ramp for some time. So I planned to hit up Rovisys and the ramp. The EC run to Oakview was tough this morning. I was wavering on if I really did want to go on a field trip. The excitement I got from thinking about the ramp was just too much. Sorta like the abyss at Disney. How do you turn something like that down?

EC: Dawgpound, Buford, Pigpen, Moby, Flanigan, Blue Hen

FNGs: Brownie
Warm Up:

Formed an Indian Run with 16 folks.  Made our way to Rovisys for a field trip.
Indian Run to Green Oaks Road.
Bat Wing:
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Overhead Claps
Seal Claps
Indian Run to Thomas Mills Road
Good Mornings
Pickers
Indian Run to Rovisys
Good From Merkins

The Workout:

We gathered at the railing.  What a beautiful railing.  The turns the straight away.  So nice.

Plank Hold until your turn.  Bear Crawl up the ramp.  The whole ramp.  Nothing but the ramp.  Plank hold up top for the final Pax
Once all the Pax made it to the top we did 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next we had to get back down the ramp.  What goes up you must come down.  This time we plank hold until your turn and Crawl Bear down the ramp.  Plank hold until the last Pax made it.  Then once again 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next was lunge walk up the ramp.  Squat hold for all Pax to finish.
Next was Russian Typewriter down the ramp.  10 to the left 10 to the right.

There was still time so we did a bit of runs up the entrance to Rovisys.  Run to the third street lamp on the left.  10 Merkins.  Run back down the hill.  Run to the second street lamp on the left.  10 Squats.  Run back down the hill.  Run up to the first street lamp.  10 LBCs

It was then decided to head back to Oakview.  I gave the choice of A and B on the method to get back.  A was Indian Run, B was Fellowship Run.  They Pax selected C… There was no C option so Scout Run.

Mary:

Scout Run back to Oakview.  It turned into a Fellowship run at the end.  We made it back in time with a couple minutes to spare.

Circled up for the following
Downward Dog into Pigeon Pose (Both Legs)
Downward Dog into Runner’s Pose (Both Legs)
Have a nice day

Announcements:

Meg’s Smile.  Still need volunteers for Saturday

T-Claps (Recognition):

Prayer:
Double D and his family
John Deere
Crablegs

Week of the Midge Day 2

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EC: Emeril, M4L, Yellow Card, Cowboy, Buford, Dawgpound, Brony, Blue Hen, Flanigan, Moby, Peak Weak

FNGs: None
Warm Up:
Everyone picked up new bricks and ran to the basketball courts to circle up.  All exercises where done with the bricks.   The new bricks are brought to you by Midget 4 Life.

Fazio Arm Circles Forward and Backwards
Hands overhead and did circles  — I don’t know the official name
Simbas
Good Morning
Merkins

The Workout:

Jogged to the track for as folks count off by fours.  Even number went one direction odd numbers went the other.  We ran with our bricks until we meet a fellow pax.  Then we did 10 Partner Merkins.  We repeated this two times.

Next up where trips across the fields
Bear Crawl with the Bricks
Bunny Hop with the Bricks
WheelBarrow with the Bricks
Lunge Walk with One Brick

Next everyone lined up shoulder to shoulder.  The guy at the end of the line did a bear crawl to the front.  Everyone did curls with the Bricks.  Then we shifted down one spot.  Ever other shift we did the exercises with air.  After everyone Bear Crawled we did Crab walks and Wonder Bras

Mary:

Circled up at the Basketball Courts for the following:
Carolina Dry Docks
Hammers
Pickle Pounders

Announcements: Nadda
T-Claps (Recognition):  12 Oaks Representing
Prayer:

Moby’s Sister in Law recovering from surgery
Emeril’s dad recovering

Whole Lot of EC

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10 HIM’s for EC

FNGs:  Kotter –Boot Scoot
Warm Up: Mosey

25 x SSH

15 x Windmill

Sir Fascio Arm circles 10 forward 10 Reverse

10 x Good Morning

The Workout:

2 Lines

Line 1 has rocks and the guy at front of line called out an exercise to do in 10 count cadence

Line 2 (no rocks) guy at front of that line called out core exercise to do in cadence with line 1’s call

Line 1 leader to bear crawl to back of line 2

Line to leader to crabwalk to back of line 1
Mary:

Catalina wine mixer x 10

Windshield wipers x 10

Captain Thor x 10
Announcements: 4th of July convergence. Details on slack
T-Claps (Recognition):
Prayer:

Father of 8 that passed away

Crablegs

Those traveling

Lucky 7’s – in Diamond Formation

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Shout out to Wiggly for providing the cones and helping put them out before the festivities began. YHC had never done a “7 of Diamonds” workout before today and the inexperience showed as improper instructions were given regarding the number of reps. Fortunately the mistake was caught before the first exercise so no harm done (except by the workout itself). Thanks to all for bearing with my shortcomings. We just might see the 7 of Diamonds again in the future.

FNGs: None

Warm Up:

Mosey around the parking lot
SSH x15 IC
Daisy Pickers x 10 IC
Monkey Humpers x 15 IC
Plank Jacks – x 15 IC
Nancy Kerrigans x 10 IC – bend over with one leg back and do arm circles – switch legs
The Workout:
Mosey to the bus parking lot for…
7 of Diamonds: Repeat same exercise and reps at each of the 4 “corners” (aka cones)…
Round 1: 7 reps – Turkish Get Ups (modify to do 1 arm/leg and alternate at each corner)
Round 2: 14 reps – Americans Hammers (IC)
Round 3: 21 reps – Merkins
Round 4: 28 reps – Squats
Round 5: 21 reps – Low Slow Flutter (IC)
Round 6: 14 reps – Carolina Dry Docks
Round 7: 7 reps – Bobby Hurley’s

Mary:

Player’s Choice all the way around the horn – did some LBC’s, reverse LBC’s, Pickle Pounders, Blue Devils?, Box Cutters, WW2’s, American Hammers, Hillbillies (without doing Imperial Walkers), Windmills,  Freddie Mercuries – and more – and ended with Have A Nice Day
Announcements:
See Slack/ Facebook
4th of July convergence @ Womble Park – 7am?
T-Claps (Recognition): Wiggly brought the cones and helped put them out. What a great guy.
Prayer:
Crab Legs – bringing awareness to ALS in search of a cure
Chips family – had a Carbon Monoxide scare at the house this morning.

Burnin’ Down the…Nutcracker

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16 PAX (including 1 FNG – welcome Epcot!) showed out for some burn downs this morning. Spirits were about as high as the humidity (at least 85%) as we got things started. YHC later realized that the customary disclaimer was inadvertently omitted before the workout commenced. My apologies. I will do better next time.

FNGs: Epcot

Warm Up:

Mosey to back basketball goals & playground.
Smurf Jacks x15 IC
Daisy Pickers x15 IC
Good Mornings x10IC
Sir Fazio Arm Circles X10 IC Forward/ x10 IC Reverse
Goofballs x20 IC

The Workout:

Number off 1-4 to form 4 groups of 4. Indian run with your group around the track w/ last person stopping to do 3 burpees then running to the fromt of the group. R&R until everyone did 2 rounds of burpees. 3 burpees (groups of 4)
Mosey to the rock pile & grab a medium to large rock (except for Blue Hen who chose not to over exert himself with the size of his rock).
Burn downs: 5 sets of decreasing reps (10/ 8/ 6/ 4/ 2) alternating between two exercises for each muscle group…
Arms: 5 sets of decreasing reps alternating between Curls for the Girls and Tricep Extensions – (rotate rocks between each set) – Return the rocks and mosey to the front
Shoulders: Merkins & Plank jacks
Legs: Squats & Step Ups (each leg)
We still had 10 minutes before MARY so we then moseyed to the front playground for a modified version of 4 Corners with our groups from earlier.
Corner 1: Balls to the Wall; Corner 2: Pull Ups; Corner 3: Squat Jumps x10; Corner 4: alternate between Irkins, Derkins, Dips & WW2’s.
R&R for 10 minutes then we moseyed back to the front parking lot and reprised the Burn Down theme for Mary with…

Mary:

American Hammers & LBC’s – sets of 10/8/6/4/2

Announcements:

> 3rd F community impact opportunities coming soon in Holly Springs – Contact Slide Rule & watch Slack for more info
> Ultimate at Tiger Blood this Thursday

T-Claps (Recognition):

 

Prayer:

War child’s family – 30 minute workout this Friday at Healing Transitions @ 2:30

Tuesday Morning Stacks

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FNGs:none
Warm Up:Mosey, butt kickers, high knees and karaoke

SSH x 25

Imperial walkers x 10

Hillbillies x 10

Daisy Pickers x 10

Good Mornings x 10

Sir Fascio arm circles x 10 forward & 10 back

The Workout:

STACKS

Run to first light pole, 5 burpees, run back to start and 5 burpees

Run to second light pole, 5 burpees and 10 mountain climber, run back to start 5 burpees & 10 mountain climbers

Run to third light pole, 5 burpees- 10 mountain climbers and 15 jump squats, run back to home, 5 burpees, 10 mountain climbers and 15 jump squats

Round TWO

Run to first light pole, 5 merkins, run back to start and 5 merkins

Run to second light pole 5 merkins and 10 WWII’s, run back to start, 5 merkins and 10 WWII’s

Run to third light pole 5 merkins, 10 WWII’s and 15 LBC’s, run back to start 5 merkins, 10 WWII’s and 15 LBC’s

Mosey to playground

3 rounds of balls to walls while partner does 5 pull ups
Mary:

10 Windshield wipers

5 homer to marge regular, left leg up 10, Right leg up 10

15 squats

20 SSH

10 carolina dry docks

10 diamond merkins

10 pickle pounders

10 windmill

 

 

5+1 Captain Thor to 10+5
Announcements: new AO starting tomorrow at Womble
T-Claps (Recognition):
Prayer: Banana seat recovery

Nutcracker Breakfast Club

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FNGs: Bender
Warm Up: SSH x25

Daisy Pickers x 15

Good Morning x 15

Sir Fascio arm circles x 10 forwards x 10 back

Imperial Walkers x 10

Hillbillies x10

The Workout: Kettlebells

Partner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: single hand kettlebell swings (2 rounds)

Parner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: Block-a-doc (2 rounds)

Partner A: Bear Crawl to ladders, sidestep ladders and jog back/ Partner B: Briefcase lifts (3 Rounds)

Partner A: Reverse crabwalk to ladders, quick feet in ladders and jog back/ Partner B: Midget love handles (3 Rounds)

Partner A: Jog backwards to ladder, backwards sidestep through ladder and jog around circle/ Partner B: Wonder Bra (2 Rounds)
Mary:

Mountain climbers x 15

LBC’s x 15

Merkins x 10

Windshield Wipers x 10

Diamond Merkins x 10

Captain Thor 5+1 to 10+5
Announcements: 2.0 workout June 8th 9am
T-Claps (Recognition):
Prayer:

Banana Seat has a medical procedure tomorrow

Accordian’s Daughter