Rained Out

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PAX:

I had big plans for a Derek Davis Memorial Workout.  Rain was coming down pretty steady at 5:30 and yours truly was the only one that showed.  Derek was a close friend of mine and I was going to share stories from his life and passing to inspire and motivate us to be better men.  Maybe next year.  I went ahead and did the workout by myself.

PAX: Snap

FNGs: None

Warm Up: Mosey, SSH, Fazio arm circles, windmill, good morning

The Workout:

Went to the rock pile and picked up a rock in each hand.

  • 2x Colt 45 (alternating bicep curl to 90 x15, then from 90 to 180 x 15, then full curl x 15)
  • Overhead triceps extension – 2 sets of 30
  • Wonderbra – 2 sets of 30
  • Front raises and Side raises – 2 sets of 30
  • Triceps kickbacks
  • Reverse Flys

From the concession stand at the center of the 4 baseball fields, sprinted a lap around each of the baseball fields (lap for each one of Derek’s kids) with 10 merkins after each one.

Announcements: Derek Davis Memorial Run on Saturday at 7am, run it or volunteer at it

Prayer: strength for Derek’s family

New Town, New Group, First Q

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Last time First time

So I saw the Q spot was opened for To Be Determined late wendesday, so I decided I would make that my first Q in South Wake.  It started off grand, I woke up 8 mins late, apparently, the alarm was going off for 8 mins before I heard it and it did not wake the M (luckily).   Made it to womble with about 5 mins to spare.

FNGs: none

With no FNG’s we mosey over to the other parking lot for warm-ups.

Warm Up: 15 SSH, 10 Merkins, 10 Sir Fazio Forward, 10 Sir Fazio Backward, Good Mornings

Stay in the Parking lot for Thang 1
The Workout:

  • Thang 1: Classic Dora, 100 Merkins, 200 lbc, 300 Squats

Mosey over to the playground for Thang 2

  • Thang 2: 11’s from the playground to the path, Star Jumps on the path Monkey Humpers at the playground

Was a little gasses, so got a quick 10 count from Doc and seeing we hade more time mosey’d over to the shelter

  • Thang 3: 15 Erkins, 10 Left/right step-ups, 15 Dips Repeato 3x

Mary: Went round the circle for mary, which included, Freddy Mercury’s. Pickel Pounders, Homer to Marge, American Hammers, Wide grip Merkins and few others

COT
Count-a-rama:  6
Name-a-rama: 6 mehs
Announcements: 9/11 Stair climb coming up, South Wake shirt order, Carpex Hells Bells kettlebell workout moving to Downtown Apex at Soviern Grace Church. Still on Mondays at 5:30am
T-Claps (Recognition): You guys for raising ~7000 for Megs Smile last month
Prayer: Carpex Pax Frisco with some home struggles.

NMS:  As always it was a pleasure to led the Pax today. I encourage anyone who has not Q’d before to do it. I told the Pax at this workout that my 4th ever Q was when I went out to F3 Denver as part of the planting mission and lead a workout. I will be grabbing more Q’s as I get more familiar with the area, it keeps me sharp and engaged. I always remember that F3 says if you can’t Q it don’t do it. So if you are not a long runner like me, don’t do a long run, do what you are good at.  We covered 2 miles today betweens dora’s 11’s and mosey’ing in between locations. The pax will always help and be willing, that is what makes F3 great, as well as the mumble chatter and good-natured ribbing.

Strava Link

BackBlast, BackBlast…TBD BackBlast

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FNGs: Nope
Warm Up: SSH x30, Standard Merkin x20, Daisy Picker x15, Sir Fazio 10F/B, Michael Phelps, 5 Burpees OYO
The Workout: First Q at TBD for YHC. After our first set of Burpees, we were off to form 2 indian run lines. Started off around the field path. At the Ivan lot, we circled up for some Run and Drops. YHC called the drops – roughly 10 or so. Back to Indian lines to the PL. Another set of Run and Drops, ending with 5 Burpees OYO. Mosey to Concession stand where we found some space and some wall. Group 1 BTTW, Group 2 10 count Burpees. Switch. Group 1 Peter Parkers, Group 2 BTTW. Switch. Speedy Mosey to ball fields. Group 1 5 Burpees, Group 2 sprint to center and shoulder taps for the 6 of Group 1. Switch. YHC had to modify here as I couldn’t figure out how to play catch up. When we all returned, 10 Burpees OYO. What I could figure out was another indian run. Back around the long way past Ivan again. Return to the tennis courts to find Mary.


Mary: There she was for a round of popcorn. 12 exercises (13 with my added triangle merkins). Arguable winner to Brony for the Thor’s Hammer.
Announcements: Q-Sheet awareness continues. If you are hesitant ask a Site Q, they would be happy to co-Q to get your feet wet.

Thank you Doc and Aquaman for letting me jump in. It’s an honor and a privilege to lead you #HIM.

T-Claps (Recognition):
Prayer: Noah’s Ark wife. Unspoken, YHC took us out.

3+ miles of Indian Runs!!!

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EC: Aquaman, Bullseye, Dahmer, Shamwow

FNGs:None

This is gonna be short and to the point.
Warm Up:Mosey to greenway with various stretching and exercises along the way. Windmills, high knees, butt kickers…..you get it, we were getting ready to run a bit.
The Workout:Took off out the green way in a 2 group indian run. YHC instructed that every time “DROP” was heard, PAX was to drop and do 2 DBL Merkin Burpees then continue as you were. In addition, at YHC’s direction we did various exercises together, never leaving the six. Merkins X20 in various forms, Derkins X20 at the bridge, step ups on the equipment, LBC’s IC X20 X20. I think there were other exercises but who’s counting. If you really want to know, you  should have been there! We went 1.5mi out and stopped at bottom of hill on the way back. YHC thought it would be a good idea to instruct everyone to run to top, do 5 burpees, down 5 burpees, up 4, down 4 and so on. that didn’t last long…….Indian run back for mary.
Mary:Low slow flutter, LBC’s, Boat Canoe (my fave ;)) Have a nice day
Announcements:
T-Claps (Recognition):
Prayer:YHC took us out

Kettlebell Boot Camp

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Five men got stronger at TBD.  Excellent work gentlemen!

FNGs: Nay
Warm Up: SSH, daisy pickers, arm circles, seal claps, merkins.

The Workout: Partner up.  Each partner group has a kettlebell and a coupon (rock).  Mosey to the Ivan parking lot.

Greta 1-2-3.  Partner teams complete 100 squat-to-press with kettlebell, 200 one-arm kettlebell curls, 300 kettlebell sit ups.  While partner 1 does the work partner 2 takes the coupon for a run around the parking lot, leaving the coupon at the half-way point for partner 2 to pickup during the next lap.

Animal walk: bear crawl three parking lot spaces, 5 merkins done together; crab walk three spaces, 5 merkins done together; duck walk three spaces, 5 merkins done together.

Return the coupons and head to the picnic tables for irkins, derkins and dips X 15 each.

Mary: Mosey to the tennis courts for a plank-o-rama including plank jacks X 15, mountain climbers X 15, Rocky Balboas X 15, Homer-to-Marge (on Snap’s down AND up) X 15, Freddie Mercurys X 25.

Announcements: Use the Q sheet

Prayer: Words of wisdom shared by YHC about distinguishing what is urgent from what is important.  Busy lives often drive us to focus on what is urgent, but doing so without careful attention will cause us to miss what’s important – and it’s often the case that the urgent issues, in the long run, aren’t all that important.  F3 is my opportunity each morning to focus on what is important.  Circled up for Grace and Gratitude – thanks given by all PAX for family, F3, the opportunity to exercise the mind and body each morning.

Thanks for the opportunity to lead.  Aye!

Not Much Talk But A Lot Of Sweat!

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FNGs:NONE

EC:Aquaman, Dahmer, Katniss
Warm Up:1 lap around soccer field with a stop at the halfway point for some SSH X 15 and Daisy Pickers X 10. Continue back to tennis courts for some Fazio Arm circles 10 fwrd 10 reverse, into seal claps X10 and overhead claps X10
The Workout:Partner catch me if you can around soccer fields. 1st time around person in back does 15 high knees then catches partner. 2nd time around was 5 merkins and 3rd time around was 3 burpees. We then picked up the 6 and indian run to bottom of ramp at the pit. 7’s was the game! Burpees at bottom and merkins at top starting with 1 burpee and 6 merkins. YHC instructed PAX to run 90%-100% up the ramp and easy down. Once completed we took a mosey around the soccer field together to cool down arriving at the tennis court for mary.
Mary:We began with some shoulder taps IC led by Shamwow while YHC retrieved his phone. Once YHC returned we quickly transitioned into a 20ct of WWII’s then 20 LBC’s IC. Flip over to Pickel Pounders 20ct IC and into plank hold for a 10ct from each person (threw in some right arm and left arm up during the plank hold) ending with YHC. We finished with some downward dog, runners pose and pigeon pose to say thank you to our lower bodies for bringing us through 3+ miles!
Announcements:1776 workout
T-Claps (Recognition):
Prayer:YHC took us out. Travels for everyone, Katniss family member, People suffering with PTSD during this holiday! Loud noise is a big thing to some that have had to deal with the real thing. Be Aware Please!

Some like just vanilla, others need the sprinkles!

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FNGs:None

EC:Aquaman, Dahmer
Warm Up:Mosey to baseball field complex.
The Workout:Partner up! We dived up the complex into 4 quadrants. 12-3:00, 3-6:00, 6-9:00 and 9-12:00. Leaving one partner in the middle doing as many merkins as possible, the other ran out to the main path around the whole complex at 12:00 and proceeded along to 3:00 then back to center and repeat with partner. Then 3-6:00 were continuous burpees until partner returned, repeat. 6-9:00 were squat jumps and 9-12:00 was a LBC into a WWII as a 1ct. each quadrant was about 1/3 of a mile run. Repeat until no more time allowed. 3+ miles with increased intervals.
Mary:Mosey back to tennis courts. On the way back YHC mentioned that we should name the workout we just did. Peeping Tom, dripping with sweat, said “vanilla would be good”. Why, YHC asked? “Because it was plain and repetitive” he said……YHC, a bit deflated, mainly from getting after it, entered the tennis courts super excited to see what glitz and glam Peeping Tom has on his next Q!
Announcements:New Crossover AO with Carpex Wednesday mornings @ Crowder Park. Beta Wednesday July 3rd. One of the site Q’s, Peeping Tom (Mr. Sprinkles to me from now on) will have all the glitz and glam your heart desires! Love ya buddy!
Prayer:YHC took us out.

TBD Part Deux

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Co-QICs: Doc and Aquaman

11 PAX bathed in 100% humidity and got stronger in a mostly mumblechatter-free work out.

FNGs: Welcome FNG ‘Krusty’

Warm Up: Burpees for late PAX, SSH, Daisy Picker, Good Morning, Imperial Walker, Hill Billy

The Workout: Indian run to Ivan parking lot.  Pattycake merkins (5 each set), repeat as pair at the back runs to the front.  Completed 1 circuit.

Mosey to the rock pile, forward, backward, carioca.  Take a medium rock into the parking lot next to the baseball diamond.

Corner 1: 10 squats with rock overhead.  Duck Cusac (duck walk with rock overhead) full length of parking lot to corner 2.

Corner 2: 10 wonderbras.  Bear crawl pushing rock to corner 3.

Corner 3: 10 curls, 10 overhead press, 10 tricep press.  Crab walk with rock on stomach full length of parking lot to corner 4.

Corner 4: 10 merkins with right hand on rock, 10 merkins with left hand on rock.

Mosey with rock to small hill next to baseball diamond for 7s.

Squat curls at the bottom, overhead press/tricep press at the top.  YHC lost the count at some point and 7s became 8s; modify as necessary.

Mosey to rock pile to return rocks, continue to tennis courts.

Burpee ladder: sprint to half court, return and do 5 burpees.  Sprint full court, return and do 5 burpees.  Rinse and repeat.

Merkin ladder: sprint to half court, 5 merkins.  Return, 5 merkins.  Sprint full court, 5 merkins.  Return, 5 merkins.

Burpee ladder 2: Sprint to half court, return, sprint full court, return and do 5 burpees.

Mary:  low slow flutter, protractor, scissors, box cutters, homer to marge, pickle pounder, have a nice day.

Announcements:  See Slack and FB

Prayer:  Brony led us out.

Excellent work gentlemen – thanks for supporting the new AO.  Aye!

A Bone in Hand

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PAX of 17 for new AO To Be Determined:
Co-QICs: Aquaman, Doc

FNGs: None

PAX of 17 showed up to christen a new AO.  Co-Qs promised a nice cool morning accompanied by a spectacular sunrise.  Delivered.  Today’s workout brought to you by the number 19 in honor of Doc’s 2.0 that graduated yesterday and the rest of the PAX connected to the Class of 19.  Thanks to everyone that showed up to help us break this in.

Warm Up: 19s (SSH IC out loud to 3 then silently to 19). Supposed to end simultaneously but failed.  Not to be deterred, continued with windmills X 19, arm circles X 19 forward and reverse, merkins X 19.  Mosey to the Ivan parking lot.

The Workout:
–Apple Turnover (bear crawl 9 parking spaces, crab walk 10 spaces.  Return by same route but reverse crab walk 10 spaces, crawl bear 9).

–Partner up at one end of the parking lot.  Five burpees each, run opposite ways and meet at other end of the parking lot for 5 broke back merkins each.  Repeat: 5 burpees, 4 broke back merkins for a total of 19 of both exercises.

In the middle of this circuit Aquaman mentioned a ‘bone popping in his hand’.  YHC thought this was mumblechatter about Aquaman’s Tuesday night extracurricular activities, but it turned out to be an injury report.  Some modification required until the bone popped back in (insert comments here).

–Sprints: PAX divided in half on each side of median.  Everyone does the following:
1. Sprint half the distance of parking lot, 5 burpees.  Sprint the other half, 5 burpees.
2. Sprint half the lot, 19 LBCs.  Repeat.
3. Sprint half the lot, 19 merkins.  Repeat.
4. Sprint half the lot, 19 pickle pounders. Repeat.
Might have been another circuit, can’t remember.  YHC running on fumes about now.

–One PAX arrived late.  So late, in fact, YHC thought it was just a dude that saw a workout underway and decided to join in.  5 burpees OYO administered.  Welcome back Popinkski, glad to have you in the group!

–Mosey around the parking lot for cool down, then around a second time and back to tennis courts for Mary.

Mary: Protractors, protractors and more protractors.  Long holds at 6 inches (expected mumblechatter about 6 inches, was not disappointed), 45 degrees, etc.  Straight into box cutters, followed by Freddie Mercurys, Homer to Marge (both legs then one leg each side), boat canoes.  PAX feeling the burn at this point, and some discussion about potential drop in attendance next week (Deadbolt: “Futures trending downward”).  Have a nice day.

Announcements: New AO in FV on Tuesday mornings at 5:30, Encouragement to attend Healing Transitions with and w/out 2.0s.

Prayer: Crab Legs, others spoken and unspoken.