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A Heavy Bag in the Nut

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YHC hasn’t been to the Nut  in a while, so I figured why not drag out the heavy bag and dumbbells for the festivities today! Was stoked to see that 8 Pax arrived on scene with various wisecracks about that big, long bag! We made the rounds in several areas on campus today for a complete whole body beatdown!

FNG’s: none
Warm Up: A quick mosey over to the bus loop for some Good Mornings, Imperial Walkers, Hillbillies, and Overhead Claps.
The Workout: Annies x 10 IC followed by Mountain Climbers x 10 IC. Repeato x3. Jack Squats (1 squat = 3 jump squats), we did this up to 5.

Another quick mosey to the front parking lot where we partnered up for running opposite directions to the stop sign or light pole respectively for 5 Star Jumps. Once meeting in the middle, partners did Patty Cake Merkins x10. We did 4 rounds of this.

We then headed over to the far side of the school at the long carpool lane for a set of BLIMPS suicides to the light poles. 5 Burpees, 10 Lunge Jumps, 15 Imperial Walker IC, 20 Merkins, 25 Plank Jacks, 30 Squats. Each time at the end we did 10 SSH. Once finished we lined up for a couple rounds of Guantanamo.

Moseyed up to the front of the school for the heavy bag routine. 1 PAX uses the bag as a bench with the 45 lb. dumbbells for 25 reps. That PAX called out an AMRAP exercise for the rest of us. Not all are included here but I think: American Hammers, Dips, Irkins, Dirkins, Homer to Marge, lap around the lot, Pickle Pounders, LBC, Freddie Mercury. Step Ups, Squats, LSF’s, etc.
Mary: baked into the final routine!!!!
Announcements: LONG ASS RUN Saturday…check the Slack…show up!
T-Claps (Recognition):
Prayer: Spoke/unspokedn. Deadbolt stepped up to take us out!

Good Start

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A great start to the work week! A new start for YHC taking on another gig starting today…why not step up and lead out of the gat this morning? Ice spots everywhere…running difficult.

FNG’s: nopes
Warm Up: Did Sir Fazio’s, Frankensteins, Good Mornings, Imperial Walkers.
The Workout: A quick mosey to the long stretch of non-icy road between the parking garage and end of Earp St. Suicides with Star Jumps to each light pole. 10-20-30. Mosey to the garage for some 11’s with Dirkins and Dips. A quick jaunt over to the wall for some People’s Chair x 30 IC, then 30 Prisoner Squats, then 30 SSH IC…repeato except count was 20. Followed by BTTW x 30IC, Foxhole Merkins x 30. Then repeato on that to 20 ct.
Mary: Back to the flag for Mary for LSF’s, Lunges, Pickle Pounders, and Homer to Marge.
Announcements:
T-Claps (Recognition): Moose continues to come out blazin’!!!
Prayer: All those with COVID, injured Pax.

Who wants to do some Merkins?

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FNGs: none
Warm Up: Mosied over to the Hunt Center and circled up for; SSH, Good Mornings, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: Ran around the back of the Hunt Center and down to the pit. YHC isn’t the best at merkins, so merkins were the main course today.

7 of Diamonds (sort of)
First corner: standard merkin x7
Second corner: standard merkin x7, Copperhead merkin x7
Third corner: standard merkin x7, Copperhead merkin x7, hand release merkin x7
Fourth corner: standard merkin x7, Copperhead merkin x7, hand release merkin x7, staggard merkin x5 each side (10 total)
First corner: Copperhead merkin x7, hand release merkin x7, staggard merkin x5 each side (10 total)
Second corner: hand release merkin x7, staggard merkin x5 each side (10 total)
Third corner: staggard merkin x5 each side (10 total)

Mosied over to the hill and lined up in plank on the hill for Clockwork merkins.
12:00 x5, 3:00 x5, 6:00 x5, 9:00 x5

Hopped over the fence for:
Urkins – top rung x10
Urkins – bottom rung x10
Durkins – bottom rung x10
Durkins – top rung x10
Dips x10

Back to Womble and to the rock pile. PAX grabbed a mediumish rock and lined up on one side of the parking lot.
Curls for the girls, in cadence x30
Triceps, in cadence x30
Ruh Rohs, in cadence x30
Bear crawls halfway across the parking lot, mosey back.
Curls for the girls, in cadence x15
Triceps, in cadence x15
Ruh Rohs, in cadence x15

Returned rocks and hopped over to the picnic shelter. More Urkins, Durkins and (French) Dips, 10 each. Followed by People’s Chair with a 10 count down the line for 50 total. Repeated once more and mosied back for Mary.

If my math is correct (and it is occasionally), we did 204 merkins today.
Mary: Popcorn Mary followed by a couple of yoga stretches
Announcements: donate blood, Q source on Wednesdays at Panara
Prayer: Da Business’s surgery, PAX dealing with illness and injury

As promised a never done before F3 workout Indoors! Basketball full Court!!

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Warm Up: Moseyed to indoor Basketball gym.

Stood on Baseline for the Pledge of All Allegiance

Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.

I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!

 

Mary: No Time

T Claps: Bosshog and the new addition to the Family! Congratulations

Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!

Announcements: CSAUP 6-10 Saturday

Goofballs at the Nut

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A very late backblast, but published nonetheless.
FNGs: Nope
Warm Up: Mosey over to Rovisys with a few stops along the way for warmup exercises
The Workout:
Bearcrawl up hill stopping every 4 steps to do 5 merkins with YHC calling a decrease to 4,3,2,1 merkins as we progressed to the top of the hill. Mosey back down.
Lunge walk to top of hill stopping every 4 steps to do 5 squats. Mosey back down and over to bottom of ramp.
PAX held plank on top of ramp rail while last PAX bear crawled to front. This continued until we made it to the top of the ramp. Mosey back down and head back toward Oakview with stops along the way for irkin, derkin, and dip along the rail, and pickle pounders, monkey humpers, and goofballs at the corners to fully embarass the local 12 oakers.
Mary:
Circled up for some boat canoes and LSF.
Announcements: See social media
T-Claps (Recognition): Good work men!
Prayer:
Unspoken and injured PAX, 3rd cousin’s friend.

B.A.S.K.E.T.B.A.L.L.

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FNGs: None
Warm Up: Daisy Pickers, SSH, Sir Fazio Arm Circles (Forward & Reverse), Imperial Walkers, Hillbillies
The Workout:

We started with some wall work, consisting of BTTW and People’s Chair. During BTTW, each PAX called a 7 count (IC). While in People’s Chair, YHC called overhead claps–35 IC–to serve as our timer.

 

We moseyed on to the basketball courts for some free throw drills. We formed a circle around the basketball goal, and each PAX took a turn shooting a free throw. If the PAX missed, a penalty of more reps was incurred for the resulting exercise, however, if the free throw was made, fewer reps had to be performed. The series of exercises spelled B.A.S.K.E.T.B.A.L.L:

B = Bobby Hurleys

A = Alternating Side Squats

S = Squats

K = Knerkins

E = BurpEes

T = Tempo Merkins

B = Burpees

A = American Hammers

L = Low slow flutter kicks

L = LBCs

1 PAX–BlueHen–valiantly volunteered to shoot a free throw on behalf of the other PAX to determine how many sets of suicides would follow. As the free throw was made, PAX only had to sprint once to the end of the parking lot and back.

We proceeded to two sets of 4 corners. For the first set, we cycled through various types of merkins: wide grip, diamond, ranger, and regular. For the second set, we cycled through some more merkins, squats, and American Hammers to transition into Mary.

Mary: We finished with a few minutes of Mary, PAX choice: Box cutters, Monkey humpers, and Plank

Announcements: Unspoken prayers. YHC took us out.

Prayer: Check Slack

Some local favorites

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Before today, I had never Q’d at Nutcracker, so my Q was inspired by some of the local favorites: bullfrogs, jack webbs, and the rock pile.

FNGs: Nope

Warm Up:
Warm up lap + good morning, SSH, sir fazio arm circles, moroccan night clubs

The Workout:
Traveling Jack Webbs. Mosey’d around school with stops for Jack Webbs 1:3 to 10:30, ending in side parking lot of the school

Partnered up for bullfrogs. Partner 1 bullfrog/wheelbarrow to first island, then switch to 2nd island.

Rock DORA: Partners together completed 100 ground pounders, 200 situps with rock, and 300 rut rows. 1 partner exercised while other partner took a lap around the lot, switching on the runner’s return.

Mosey back to flag for Mary.

Mary:
Bring Sally up. Legs up on up and 6 inch hold on down.

Announcements:
Golf Friday, see social media for others

T-Claps (Recognition):
Good work by all on a very muggy morning

Prayer:
Bob, Mary, Martin family, unspoken. YHC took us out.

Nutcracker Sweat

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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

Getting Dirty at The Nut

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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.

Dawgpounder

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EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
FNGs: Nope
Warm Up:

Lap around the parking lot. We then circled up in the field.
Bounce
Staggered hinge
Spinal Twist
Bat Wing
Fazio Forward
Fazio Backward
Seal Claps
Overhead Claps

The Workout:

Pax split into two groups

Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.

10 absolutions/BTTW
9 absolutions/BTTW
10 Monkey Humbers in cadence/Right Leg out
10 Monkey Humbers in cadence/Left Leg out
9 Monkey Humbers in cadence/Normal Wall Sits
8 absolutions/BTTW
7 absolutions/BTTW
8 Monkey Humbers in cadence/Right Leg out
8 Monkey Humbers in cadence/Left Leg out
7 Monkey Humbers in cadence/Normal Wall Sits
6 absolutions/BTTW
5 absolutions/BTTW
6 Monkey Humbers in cadence/Right Leg out
6 Monkey Humbers in cadence/Left Leg out
5 Monkey Humbers in cadence/Normal Wall Sits
4 absolutions/BTTW
3 absolutions/BTTW
2 absolutions/BTTW
1 absolutions/BTTW

Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.

Mary:

Circle up around the practice green
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Supermans

I’m drawing a blank here. We did abs though.

Announcements:
T-Claps (Recognition):
Prayer:
Pax bringing home their kids
Full house’s friend
50 car pile up on 540