Prison Yard work ain’t easy but the coffee’s good

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FNGs: None

Warm Up: Side Straddle Hops, Good mornings, Imperial Walkers, Hillbillies, Fonzi Arm Circles, Seal Claps

 

The Workout: PAX moseyed over to an uphill section of the parking lot. Along the parking lines, we did 1 burpee lunge before karaoking to the other side of the parking lot to do the same on that side. 14 burpee lunges in total. Headed downhill on the parking lot, we did 2 Peter Parkers to a lunge before shuffling to the other side of the parking lot to do the same on that side. 28 Peter Parker lunges in total.

Moseyed up to the starting spot where cinder blocks, a sledge hammer, and an ab roller were waiting for us. We split into 1s and 2s. 1s worked toward an individual total of 50 Curls for the Girls, 50 Shoulder Press, 50 Ruh rows, 50 Sledgehammer squats and 50 Norma Jean Riley’s (ab rolling). 2s ran to the other side of the parking lot to do 5 burpees and 10 WWIIs before running back to the 1s. 1s and 2s exchanged spots until each got to their 50 reps in.

Mary: 7 Minute Abs (give or take a minute) – Low Slow Flutters, American Hammers, Freddie Mercuries, LBC, Reverse LBC, Pickle Pounders, Box Cutters, Hello Dollies. Wrapped up with 10 Peter Parkers due to excessive mumblechatter
Announcements: July 5th volunteers needed for HS firework show, South Wake picnic July 30th
T-Claps (Recognition): YHC celebrated his 1-year F3 Anniversary today. A big thank you to all PAX who’ve pushed me, encouraged me, and held me accountable this past year. Shot out to @Sunshine who also recently wrapped up his 1st year at F3 and has been crushing it all year long.
Prayer: Prayers up for Carpex PAX Pet Sounds dealing with health issues, prayers up for the South Wake F3 Community at large

Post-workout, All PAX joined in for some 2ndF homebrewed coffee courtesy of YHC.

Dos Millas Dora

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YHC and Gamecock met for some EC while singing Take My Breath Away…or at least it felt like that. It was steamy and nobody else showed so 0530 off we went.

Warm up legs
Good morning
Frankensteins
Copperhead merkin
Copperhead squat

Dos millas Dora
Run the yellow route stopping every 0.25 miles
80 Side-to-Side Merkins
160 Bobby Hurleys
240 LBC’s
8 stops – 10, 20, 30 reps @ each stop
We were both pretty smoked after this. We got back to the invisible flag, drank some water and did some broga for the last 5 mins.

Great work today Gamecock.
BS Out!

THAT Hill at Prison Yard

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FNGs: None
Warm Up: 10x Sir Fazios, 10x Windmills, 10x Good Mornings, 10x Torso Twists
The Workout:

Ran to THAT hill. On the way, we did dips until failure, plank until failure.

Raced up the hill via bear crawl, and then back down via crab walk (this sucked).

Sprinted up the hill, recovered around the other hill. Then bear crawled up the hill and lunge walked back down.

Ran back. On the way back, we did 25 irkins and 25 derkins.

Once back, we did an 80 count of Preacher’s Chair and an 80 count of BTTW.

Mary: Yoga
Announcements: Breach gave a good message on taking care of yourself (physically, mentally, spiritually), and taking a break when you need to. Good reminder in the middle of the challenge – don’t hurt yourself. Reach out to other guys when you need to.
T-Claps (Recognition): All 4 PAX from Team NB did EC and were the only ones at the AO. Nice work HIM!
Prayer: Stubs

Recovery Burpees

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YHC hadn’t posted in over a week and was dreading his own Q. But there is nothing like getting a Q in when your in a drought. Really appreciated 8 PAX who came out to celebrate my 3 years in F3. Boy George even skipped the gym to come out to the ME.

FNGs: None
Warm Up: Mosey to bottom of Red Trail, between the two hills.  Circle up for arm stretches, SSH and Frankenstein.
The Workout: Lucky 7’s.  Run up steepest hills on red trail. Stop at stairs on right side and knock out 7 merkins.  Run to the bottom and do  burpees. Run to flat spot where red trail symbol is posted on tree on the left side hill and do 7 squats.  Run to bottom and do 6 Burpees. Repeat until zero burpees.  Pick up 6 on completion.  We moseyed to bottom of old #18 and PAX had to run from bottom back to cars parked at top of hill.
Mary: Heel taps, Butterfly Crunch, Freddie Mercuries, Yoga poses.
Announcements: June Challenge

T-Claps:  Breach speaking at Memorial Day Service in Garner.  All that F3 has done in YHC’s life.
Prayer: Unspoken.

The Chute

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Prison Yard broke out only to find a hill that repeatedly punished them. They call it “The Chute” on strava. Switching things up from circuit training or classic bootcamp, we punished our legs at today’s WOD. Here’s what we did.

Mosey down to lower lot for a warm up.
Good mornings x10 IC
SSH’s x20 IC
Frankensteins x10 IC
Copperhead Squats x10
Copperhead Merkins x10

Cross the street to the greenway that went a long ways and down. Roughly a qtr mile to the bottom of this long hill.
Long @$$ 7’s YHC called it.
Morning Wood at the top and 8 count Absolutions at the bottom
Indian run between so we can stay together.
We made it down easily the first time but on the way back up some guys started thinking “Is BS serious?”
We ended up getting 4 trips to the bottom before YHC called for a modification so the PAX would be able to walk that day.

We moseyed over to the front of the club house for some other fun.
Baby box jumps x20
Dips x10 IC
Dirkens x10
Rinse and Repeat

Gathered back at the flag for Mary. PAX went around the circle calling an exercise.
Finished up with a nice stretch.

Great work today from the PAX. Thanks for letting me lead such a strong group.

BS Out!

An Ode to Tony Horton

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PAX:  EC – YHC, Breach, LED.  ME – Pumps, Sunshine, 2 Dollars, Sprinkler, POTS
Warm Up:  Two laps around the building, SSH, Frankenstein, good morning, cotton pickers
The Workout:  The selfish streak continues.  I’m training for a mountain race with heaps of elevation and felt I needed a good old fashioned legs beat down, so I jumped on the open Q spot last minute to serve my needs.  The plan was to use a P90X legs routine that always left me with jello legs, with some filler modifications.  PAX were advised that quality > quantity, form here is paramount, and to focus on slow, controlled movements.  You’ll get more out of 4 proper reps than 10 sloppy reps.

Two leg sets, mosey for merkins/core, repeat-o.  These may have F3 names, but whatever:

  • Bulgarian split squats, 24 reps each side
  • Calf raise squats, 25
    • mosey for merkins/core
  • Super skaters, 25 ea
  • People’s Chair, 90 seconds
    • mosey for merkins/core
  • Step back lunge, 15 ea
  • Alternating side lunge, 15 ea
    • mosey for merkins/core
  • Dead lift squats, 20 ea
  • 3-way calf raises, Toes forward, toes in, toes out (15 fast, 10 slow ea)
    • mosey for merkins/core
  • 3-way lunge, 5 ea
  • Jump squats, 12

Mary:  None
Announcements:  Sprinkler’s basketball Q tomorrow, 3-Alarm successful surgery
Prayer:  Lipstick M, unspoken

7 of Nipples … err, Diamonds

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You know the phrase “My nipples are so hard they could cut diamonds”?  Well, that was this morning’s experience for me, especially with the wind.  I can’t speak for POTS but, damn, was it cold.  Rolled up to the site to find POTS ready and waiting so after planting the flag and a bit of chatter we got started.

FNGs:

Nope

Warm Up:

Lap around the tennis courts

SSH x10 IC

Sir Fazio Arm circles x10 IC forward and reverse

Windmills x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

I realized later in the day yesterday that there was no Q signed up so I didn’t have much time to plan anything.  A seven of diamonds is always an easy go-to especially when you have a layout like at PT so we made the most of it.  It would have been more interesting with more people because I had planned on doing some Walk Like an Egyptians and burpee plank indian runs in between some of the corners but POTS and I would have died trying that so we didn’t.

Typical 7 of diamonds, the same exercise at each corner for the whole round, starting at 7 and going up by 7 for four rounds.

First round – Set of 7 burpees at each corner (28 total burpees)

Second round – Set of 14 merkins (56 total merkins)

Third round – Set of 21 lunges (84 total lunges)

Fourth round – Set of 28 squats (112 total squats)

Checked the watch after and we didn’t have enough time to work back down so we moseyed off to the concession stand.  Starting on one side we did BTTW for a 10-count and then bear crawled around to the next side.  There we did People’s Chair for another 10 count.  Bear crawl to the next side of the building for another BTTW set and then another bear crawl to the fourth side of the building for another set of People’s Chair.

After that we headed to the knee wall for two rounds of irkins, dirkins, and dips.  We then moseyed to the tennis courts for…

Mary:

LBC x10 IC

Sleeping Hillbillies x10 IC each side

Box cutters x10 IC

Hello Dolly x10 IC

American Hammers x10 IC

Stretches including downward dog, pigeon, and child poses.

Announcements:

Watch out for more snow this weekend.

Prayer:

Sprinkler with COVID

Fram with possible COVID

POTS trying to fix his blood pressure

 

An honor to lead, as always, no matter the temperature.

 

010000

Cold Shock on the Yard

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Much colder in the gloom today than in the recent couple weeks. Back to watching for black ice and frozen fingers. The number of inmates in the Yard was 9-er.

FNG’s: none
Warm Up: Good Mornings, Imperial Walkers, Sir Fazio’s, Frankensteins, Willy Mays Hayes, SSH.
The Workout: Counter off by 4. Each group starts at a different rotation with a choice of pain heavy implements. The rotations were: Chest/Back, Arms, Legs, Shoulders. Each rotation was 3:30, then switch on. Pax choose their implement and exercise to target the noted area.

Once all rotations complete, we took a fellowship mosey of just under a mile.

Rinse and repeat the rotations once more.
Mary: LBC’s IC x30, Box Cutters ICx25, WW2’s x 20
Announcements: Sign up to Q…you’ll be glad you did and Pax will assist you.
T-Claps (Recognition): 2 Dollars still getting after it. Was great to welcome FRAM back into the gloom!
Prayer: Praises for this brotherhood of F3 and welcoming those coming back off injury, etc.

The Rope is Thick…and the Pipe is Sweaty!

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All I know is the title of this Backblast contains two statements that WERE said by PAX at today’s workout. I just don’t know sometimes…

FNG’s: none
Warm Up: SSH x25 IC, Seal Claps x10, Overhead Claps x10, Imperial Walkers x8, Hillbillies x10, Good Mornings x12, Daisy Pickers x8, Squats x15
The Workout: PAX took turns leading various counts of the following ground exercises (most of which attached the plank position). Merkins, Shoulder Taps, Peter Parkers, Mountain Climbers, Pickle Pounders, El Lobos, more Merkins, LSF’s.

Pain Stations: The timer was a runner doing a short lap. The stations were Tire Flip, Pain Stick Squat, Kettlebell full swing to overhead, Kettlebell Row, Ballistic Curl with mace, Blockees, Battle Ropes, Dumbbell Bench press w/ 45’s, Brick Shoulder Progression. Everyone got in about 2 whole rounds.
Mary: Time for more distributive leadership. These PAX are good! PAX took turns calling Mary exercises which were: LBC’s, Freddie Mercury, Homer to Marge, WW2’s, Side Plank Stretch, 6 In. Hold, Box Cutter, Merkins, LSF’s.
Announcements: Brute CSAUP Oct. 16th. Breach has lots of free Apple Pie LiquidIV, 3rd F channel has info regarding partnering with town for Holly Fest.
T-Claps (Recognition): Sunshine in the house!!! Back out in the Gloom brother, we are better with you!
Prayer: YHC and job/career transition, Ricoh…F3 brother and family recovering from COVID/family still with illness, Sprinkler mom. Bondo took us out!

Red Trail of Tears (8/31/21)

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YHC had a very late ask in the evening if I wanted the Q spot as it was open…Sure I said why not. I’d been kicking around a plan in my head for Prison Yard for the past month to shake it up a bit.  So 12 PAX gave it a “try”.

FNGs: None but we had a new guy for some EC…will continue to EH him.
Warm Up: Disclaimer on not really having a plan…but only kind of a plan. Mosey on the red trail to the twin peaks. 7 min jog. SSH 20 I/C
The Workout: 5 modes of conveyance up the first hill past the pond. At the top 2 squats with stack’ems (finished with 10 reps) each time to the top.   Mosey to the bottom do LBC until six is in. Rinse and repeat 5x.  Jog-up, Backwards jog, Bear crawl, Crab Walk (See Facebook post on whether is was ruled as cruel and unusual punishment) and Jailbreak.
Mary: 4 rounds.  Heel taps, half dead cockroach then with each leg up, butterfly, Freddie Mercury.
Announcements: Iron Pax Challenge, 9/11 hero’s run
T-Claps (Recognition):
Prayer: American’s in Afghanistan, Country, Leaders