Ultimate at….Sugg!
FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb
I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.
Posts
The Wall at Sheepdog
PAX: 16 Bit, Banana Seat, Cricket, Sprinkler, Trojan, Beater, Martini
Warm Up: Mosey to the back, Good Morning x 10, Windmills x 10, Daisy Pickers x 10
The Workout: 6 stations (one at each knee wall): Station 1 – Irkins, 2 – Step Ups, 3 – Dips, 4 – Box Jumps, 5 – Dirkins, 6 – Dips. PAX completed as many reps as possible that their current station while the 7th HIM did a lap around the track. With the completion of the lap, all PAX rotated to the next station. Rinse and Repeat for a total of 4 complete circuits.
Mary: LBC’s x 10, Heel Taps x 10, Homer to Marge x 10
Announcements: Labor Day Convergence
T-Claps (Recognition): Sprinkler for taking us out
Prayer: Unspoken
Batting Practice in the Dark?
As part of my Q Sheet Challenge, I took the reins from Modify and he allowed me to lead. I was introduced to the batting cages by Wrangler a few years back and wanted to bring it to 2019 (I found out later that he had done it a few times since then…shrug) Hopefully, the PAX had fun.
FNGs: none
Warm Up: A few Trunk Twists and Good Mornings to get warmed up for the Big Stick
The Workout: With a bat and a ball, we smashed it from 2 feet to 2oo ft. If the ball didn’t leave the infield we were penalized with 5 Burpees. Once we were warmed up, most went into the grass resulting in Swing Kicks, Merkins, Diamond Merks, Bobby Hurleys, Star Jumps, WWII, Freddie Mercuries and a gamut of others.
Mary: Some Yoga stretches.
Announcements: 911 Stair Climb, Labor Day Convergence
Prayer: Injuries, Finkle’s neighbor injury
BB a day late but a year better
FNGs: none
Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings
The Workout: Dora’s ugly step-sister Mora(?)
Pax broke into groups of 3.
Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.
While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.
Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts
After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun
1st set – bear crawl 1/2, jog 1/2 across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises
2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher
Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!
Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs
Crazy 8’s Random Reps!
EC: Full House, 187, Yogurt, Cupid, Axe
PAX: Yogi, Da Buisness, Brony, Full House, Fonzi, FedEx, Moby, Banana Seat, Axe, Oboe, Lipstick, 187, Dahmer, Cupid, 16bit, Yogurt, Katniss
FNGs: None
Yogurt, thanks for the opportunity! PAX, thanks for a great turn out. Thanks to all of you in F3. I’ve been with F3 almost 6 months, it has made a significant impact in my life, and I can assure you that many of you have no idea that you have been a part of it.
Some of you have made an impact by just doing what you do ITG, some have made an impact by what you’ve said, some have made an impact by your encouragement, some by your leadership, and some by your fellowship. It is an honor to stand by your side!
Warm Up:
YHC arrived for his first Q at 5:03. Debated skipping EC all week before my Q, but decided I needed it, so rationalized that I would EC but throttle back. Upon arrival, realized there were all “deer” for the EC, great….I’ll be the 6 no problem….A little mumble chatter at the end of EC from YHC to the deer picking up the 6 that “I can’t believe you are running so fast considering the workout to come”. It was a bluff and I think they knew…Arrived back at the lot to be humbled by how many showed up for my VQ! Beyond expectations, some audibles were required for my planned workout.
Imperial Walkers (aka Hillbillies) X 10
“A little mumble chatter somewhere in here about my cadence and incorrect exercise call out, but silenced immediately by 187. Silence for the rest of the workout. I had no idea that 187 was so scary. What the heck? Is there something I should know about? But anyhow thanks 187.
Imperial Walkers (aka Imperial Walkers) X 10
SSH X 20
Daisy Picker X 10
Fazio Arm Circles F/B X 10
The Workout:
2 group Indian Run around Soccer Fields to Play ground.
At the playground, taking one from the F3 playbook, we did Morning Call. All PAX held Plank and did 5 Merkins as 1 PAX counted 5 Pull-ups. This was repeated until all PAX did 5 pull-ups. A little confusing with 2 groups but hey I didn’t expect this many PAX.
Next a Mosey to the rock pile, where all PAX selected a rock for some arm work in cadence. Random facts, No snake or spider bites today, and in cadence = 2X reps.
Curls for the Girls 10+
Overhead Press 10+
Tricep Extensions10+
Squats 10+
Well the adrenaline must have hit my brain at this point because it should have been 3 sets of 8 but my focus on proper counting and cadence (which was all over the place) caused random reps and random exercise completions. I just went with it…
Next, an Indian Run around the baseball fields back to the lot where we left our rocks. This Indian run was worse than traffic on 40. Personal note: If you are coming back to the same place you can send the PAX in opposite directions. Yes, this was taken to heart and applied for the remainder of the workout.
Arriving back at the lot with our rocks, I remembered that 3 sets were the plan. So again with random counts due to memory and cadence inflection, we did some arm work, 3 sets this time, random reps but I forgot the squats.
3 Sets:
Curls for the Girls 10+
Overhead Press 10+
Tricep Extensions10+
Realized on the 2nd set that my mistake had worked out just fine. Arms were burning, a few PAX were dropping rocks, and still had one set to go
Dropped off rocks. Still time to go…Rinse and repeat the first part, finally something worked out to plan
Indian Run around soccer fields, 1 group CW, 1 group CCW, meet at the playground.
Plank hold and 5 merkins while 1 PAX completed 5 pull-ups until everyone had a turn. It was somewhere in the middle here that I couldn’t complete my own workout without modifying.
Fun Fact: I may have completed 1 workout since I started F3 without modifying. Must have been an M4L workout!
Towards the end I panicked as it seemed to much time was left and I asked Banana Seat to take over as my workout was complete along with my contingency plans of rinse and repeat (plus he was the closest to me). He gave me encouragement that we could eat up the time with some extra ab work during Mary. Yogi ate up a few minutes with some extra pull-ups before we headed to Mary at the tennis courts. Jail Break called for the overachievers on the way to the tennis courts
Mary:
Shoulder Taps X10
Pickle Pounders X15
6” hold 0 degree to 45 degree 10 sec holds: X3
LBC X15
Diamond Merkins X10
Somewhere in here I couldn’t breath or count. Looked to the PAX to call out exercises and I provided the impeccable cadence counts…
American Hammers X15
???
So all in all, I think it turned out to be a good workout. My plan for crazy 8’s fell apart but the Strava map still looks something like an “8”. It was a pleasure to lead you men.
Announcements:
Beautification Project this Saturday at Middle Creek Elementary School Being coordinated by Foghorn and 187. Free donuts and coffee! JACO- see facebook
Claps (Recognition): All PAX for allowing me to lead
Prayer: Noah’s Ark and wife, CrabLegs, Quiver’s spider bite, Injured PAX, YHC took us out
Burpee Pull-Ups and 3-man Relay
YHC made the trip back to Fuquay to try out a new workout with the FV PAX. YHC arrived at 0502, shovel flag planted, Norm arrived, 0505 hit and we were off. Upon return from a mosey up Mount Fuquay, there was a lot full of PAX, but unfortunately none of the Holly Springs PAX braved the trip down south. 0530 hit and we were off!
FNGs:Nope
Warm Up:
Short lap around the parking lot. Circled up for SSH x25 IC, Windmill x10 IC, Mountain Climbers x10 IC, Merkins x10.
The Workout:
Pax split up into 3 man teams and headed to the playground. 1 Pax did 10 burpee pull-ups while the other 2 did merkins and squats, rotating until each Pax did all 3 exercises. For round 2, merkins and squats were replaced with LBCs and plank hold.
Pax mosey’d to the parking lot for 3-man relay. This was a new routine YHC saw posted on Twitter by F3 Lexington, SC so I figured we would give it a shot. Still in 3 man teams, 2 PAX wait at opposite ends of the lot doing LBCs and plank hold while 3rd PAX sprints across the lot and waiting PAX sprints across lot when sprinter arrives. Rinse and repeat until time for Mary. YHC modified replaced LBCs with plank hold, then plank hold for squat hold, then squat hold for recover. Lots of sprints were done!
Mary:
American Hammers x20
LSF x20
Homer to Marge x20
Pickle Pounders x20
American Hammers x10
LSF x10
Homer to Marge x20
Pickle Pounders x20
Announcements:
F3 Family Picnic on October 12th – Save the date!
9/11 Stair Climb
T-Claps (Recognition):
16-bit – strong work with breathtaker!
Yosemite with some strong sprints.
Prayer:
Noah’s Ark, Crablegs, Injured PAX
YHC took us out. Thanks for letting me lead this morning!
After taking us out, Norm pointed out that YHC forgot name-o-rama, so we did that too.
Pterodactyl Mating Call?
EC: H1N1, Messi, Fonzie, LED, 16-Bit
FNGs: None
Warm Up: 9- PAX ; Lap around parking lot with Carioca, High Knees, Butt Kickers. Circled up for Good Mornings, Cotton Pickers, SSH, FAC’s (fwd/rev), Arm Stretches
The Workout: Today is YHC’s last day at 36 yrs old so a little Pre-Bday beat down was due…so the theme was 36 or a variation of. First off we started with a modified 11’s (I called it 3’s & 6’s/6’s & 3’s)…PAX lined up on one end of parking lot, ran/jogged to halfway, dropped for 3 merkins and up for 6 Bobby Hurley’s, ran back to start, dropped for 6 merkins and up for 3 Bobby Hurley’s…we did this 8 times so you end up with 36 merkins/36 Bobby Hurley’s and out of breath; that humidity was something serious. While we are trying to remember what number/exercise we were on there was this prehistoric squawking close by, PAX were concerned but pressed on, she must have seen the sweat ground beasts and moved on.
Next we got back to the start line after a 10 count and began and Alligator March…YHC saw and Alligator Merkin so I incorporated this into a March or Crawl. Down in plank, begin crawling like an Alligator while performing Alligator Merkin (off angle Merkin)…pain and displease ensued and we ended up move a few more paces in between Merkins to other end of parking lot/trash can. Lots of mumble chatter afterwards…sounds like a new trick in the bag.
Another 10 count to catch breath (man the air was thick) and on to the next, Paula Abdul (2 steps forward, 1 step back). PAX lined up on parking space line, Lunge two parking spaces, jog/walk backwards one space back, down to 1 Burpee; Lunge two parking spaces, jog/walk backwards one space back, down to 2 Burpees; continue this theme until you reach 8 Burpees…this will equal 36 Burpees when complete. Impressed with PAX determination to complete this…heart rates were up!
10 count again, man it was swampy…PAX lined up single file for a modified Indian Run leaving about 7 ft between, this was so we could plank hold while last PAX runs to front, continue until first is last, repeat but with Plank Jacks, then repeat again but with Mountain Climbers…then we stood up, turned 180 degrees and rinse/repeat…shoulders were toast.
Mary: On your six, 6in hold (10 count), low slow flutter (10 count), WWII – 16 ; finish with 36…HAND!
Announcements: JoCo Convergence, F3 SouthWake picnic, Beater Bday Q tomorrow at Possum Trot
T-Claps (Recognition): 16-Bit with Breathtaker, killing it! Messi taking us out!
Prayer: Noah Ark’s wife, 16-Bit for job clarity, injured PAX
Shaking Off The Rust
Sorry for the late BB. I blame a little residual rust.
FNGs: none
Warm Up: YHC noticed in particular this morning how dark it is getting at 0530.
Started out with SSH (25)
Daisy Pickers (10)
Fozio Arm Circles (10, 10)
5 Burpees OYO for the late arrival
Hill Billies (10)
The Workout: 12 pax showed up to help YHC shake off the rust after a string of fartsacks.
After warmup, moseyed down to the part of the track in between the woods and the ball fields. 11s with WWIIs at the bottom and pushups at the top.
Continued mosey around the track to the entrance by the flag poles and down to the concession stand (the middle part of the ball fields). Grabbed some wall for balls to the wall / people’s chair. 10 each, 3 rounds.
Moseyed on back out to the entrance again and around the track to the playground. Counted off by 2s. 1s did pull-ups while 2s sprinted to the outdoor stage. Switch. Did this a few times.
Moseyed over to the picnic shelter for urkins/durkins/dips. 10 each. 3 each.
Back to the tennis courts for Mary.
Mary: Popcorn Mary.
Announcements: 9/11 Stair Climb
T-Claps (Recognition):
Prayer: FedEx’s family (loss of dog), Noah’s Arc and M traveling to Mayo Clinic
17 Smiling Faces in the Humidity at Mutiny
EC: H1N1, Overachiever, and Messi
FNGs: None
Warm Up: Jog around track. Circle up. 5 burpees for PAX tardiness; Potts, first time leading, agreed to lead the PAX in a warm-up after circling up in the parking lot. He executed the following exercises in cadence: SSH, Imperial walkers, Fabio Arm Circles F/B. Great job Potts!
The Workout: Dauber led PAX to the pitch; lined up on a line and began Jack Webb’s, 1 merkin, 3 push air. Escalating to 10 merkins and 30 push airs. On your feet, 10 lunges L/R OYO, 10 Carolina dry docks, 10 Lunges L/R with prisoner get ups added, 10 plank jacks, 10 Frankensteins, 10 window openers, bear crawl to far white line boundary. Mosey to bleachers for 10 reps of erkins, derkins and dips. MANDATORY water break. Squat hold for 6. Mosey to snack shack. 15 count BTTW and 15 count people’s chair; rinse and repeat. Jog to rock pile. PAX grabbed medium size rock. Executed the following 10 count cadence exercises: toe taps with rock on ground, rut ro’s, curls for the girls, overhead press, triceps press; on your 6 for more 10 count cadence exercises with rock including skull crushers, chest press, H2Marge. One hand on rock merkins – 5 each arm. Return rocks to pile. Line up for Indian run to tennis courts for Mary. PAX drenched.
Mary: Dauber asked Mr. Burpee, I mean R-22, to lead us in Mary. Always be ready to be called upon. R-22 called 10 burpees OYO. Proceeded to do 50 LBCs, 30 American hammer ankle touches at a pace only a few PAX could keep up with, six inches for a 30 count cadence; (possibly additional core exercises) before calling Have a nice Day! PAX, including Q, wiped out.
Announcements: 9/11 stair climb; see FB and Slack
T-Claps (Recognition): 16 Bit wearing breathtaker; R-22 for rescuing Doc Sunday morning with an HVAC call!
Prayer: Noah’s Ark and Michelle at Mayo; brigade deploying; injured warriors coming back from deployment today; PAX traveling; injured PAX (shredder, others); Crab Legs and his journey. UNSPOKEN. Thank you Norm for leading us out.
SAFETY REQUEST: all PAX buy and wear an ID tag/bracelet. See Cupid for a $10 off code; it could save your life!
It’s an honor and privilege leading you men. Thank you Potts, R-22 and Norm for your help this morning. Always be ready to lead. Don’t rely on the same guys stepping up weekly. If you have been to a few workouts, you are ready!nnn
Are We Playing Ultimate Today!!!
As we were waiting for the clock to strike 5:30 our little circle kept getting big as Pax continued to arrive. This prompted Gump to ask “Are we playing ultimate today?” because we ended up having 19 Pax come out to the gloom at Mutiny, with 4 doing EC, and with that we started with a lap around the track.
EC: LED, Fonzie, H1N1, Messi
PAX: Potts, Modify, LED, Fonzie, H1N1, Messi, Slimer, Noah’s Ark, Gump, FedEx, 16-Bit, Yosemite, Finkle, Snip, Norm, Dauber, R-22, Cha Ching, Venkman
FNGs: None
Warm Up: SSH x 25, Fozie Arm Circles F x 10 R x 10, Imperial Walkers x 10, Punch Up Merkins IC x 20
The Workout: Lined up across the parking lot to do break dancers and bear crawls. Started at the first line with 1 break dancer and then bear crawl to the first line then crawl bear back to start, then do 2 break dancers and bear crawl to the second line then crawl bear back to start, etc….. Went up to 5. We then moysed over to the rock pile to pick an exercise friendly rock. Had the Pax line up on the field for 7 exercise circuits, 10 circuits starting with 10 reps IC with each circuit decreasing by one rep and you couldn’t drop your rock until we all got through the circuit or we’d all be doing 5 burpees OYO. Needless to say one person, not saying any names, kept dropping his rock. The exercises were curls for the girls, shoulder press, tricep extension, rut rows, squats, upright rows, and chest press.
Mary: 6 in hold, low slow flutter, 45 degree hold, windshield wipers, 90 degree hold, heels to heaven, heel taps, Homer to Marge, chiseled cut, Pickle Pounders, HAND
Announcements: Noah’s Ark thanked all the Pax and friends that stepped up to help him and his M trip to the Mayo Clinic which was moved up 3 weeks. 9/11 stair climb
T-Claps (Recognition): All the Pax that stepped up for Noah’s Ark
Prayer: That Noah’s Ark wife gets a true diagnosis and can get on the road to recovery, unspoken. Snip took us out.
As as always thank you for letting me lead. It’s truly an honor!!!