Tag Archive for: Abe

Toys at TBD

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After the t-shirt offer from TBD site leadership YHC signed up for a few days throughout the year. Not an AO that I get to all that often but certainly a location that I’m intimently familiar with – there have been weeks that I’ve spent 5+ hours cumulatively at Womble Park.

With a race upcoming this weekend it was the perfect opportunity for a relatively low running, low leg impact workout. With a few toys in the car YHC made the load up early and tried (but failed) to not be late to the 0445 ECEC call with Fanny Pack. After 2 miles we picked up Abe, got it in on the standard EC route, and then they were nice enough to help me fight with setting up what would be the most popular toys – the gymnast rings. We made it back to the parking lot just in time for 0530 and to find Tetanus, Snap, and Bobby Boucher wondering where everyone else was. I opened the car back up to get some help with the 50 and 70lb kettlebells. We took a walk together back to the playground and we were set.

FNGs: None today in the Springs – lots in the Quay though!
Warm Up:

SSH x15 IC

Good Morning x10 on my down/up

Daisy Pickers on Fanny Pack’s cadence while YHC fought with a strap again

Squats x15

Sir Fazio Arm Circles x10 forwards/backwards

The Workout:

Pax circled up for the following stations (in this order):

  • 20x Pull Ups – this was the timekeeper
  • Kettlebell swings w/50lb bell
  • Squats on balance ball
  • Deadlift w/70lb bell
  • SSH

Atomic pushups (Merkins with hands on gymnast rings in straps, feet on ground, so as far down as you can) – it turned out that doing pull ups after these was challenging, so we swapped the order after our  break

We repeated for two total rounds and then took a lap around the soccer fields in a doomed attempt to see the smelly runners from across town. We stopped at the white fence for YHC’s version of typerwriters – start with feet on the lowest wrung for 8x Derkins, slide across and setup up a wrung for 6x derkins, slide back down and go to the top for 4x derkins, slide across for the last 2x derkins.

Mosey back to the playground for one more round on the stations.

  • Mosey over to the ampitheater for some work with the wall:
  • Preacher’s Chair x10 IC
  • Balls to the wall x15 IC
  • Preacher’s Chair x20 IC
  • Balls to the wall x25 IC

Mosey back to the playground for Mary
Mary:

Breakdancer x10 IC

Side plank tucks x6

Side plank raises x10

Yoga – tabletop, cat/cow, child’s pose, shoulder stretch child’s pose, puppy dog pose
Announcements:

Still availability to get in on the TBD shirt club. Tetanus had his on today – they’re pretty sweet!

Keep your eyes out for more information on fundraising for first aid kits for HSPD.
T-Claps (Recognition):

Dauber, Shredder, and John Deere for fundraising for first aid kits for HSPD. Way to see a need and step up.
Prayer:

Pumpkin Spice & Mr. Terrific
Praises for recovery for Fumunga

My Eyes are Closed…but I Can Still See It!

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Always a lot of great 1-liners at Ground Pounder! Today, did not disappoint to that end. It was a cold and bright sunny morning at Jones Park, but even the flaming ball that is in the sky could not compare to the brightness (or tightness) of Pikachu’s pants! At one point, Shredder mentioned he had to close his eyes whilst running behind Pikachu due to the brightness, but could somehow still see (hence…the title of this BB). Other great 1-liners of the day:

“I think I’m lactating” – Shredder. “We all need to sign up on that Q Sheet so this jackass can’t Q here anymore” – Pikachu. “All my rocks are frozen to the ground” – Frenchie. “I’m just gonna pick up that slab of concrete” – Farva. “Small, medium, large. You must’ve missed something that day in elementary school” – Shredder.

FNG’s: – nope

Warm Up: SSH x 25, Daisy Pickers, Sir Fazio’s F/R, Imperial Walkers, Hillbillies all x 10, and Good Mornings x 21 (much to the agreement of Shredder and Pikachu).
The Workout: Now for the disagreement to begin. YHC decided to try something new to me today to ensure that all PAX chose appropriate sizes of rocks. You see…there’s been just a bit of mumblechatter recently that PAX aren’t choosing large enough rocks and that Farva could sit there and juggle with all other men’s version of “large” rocks. So each PAX were instructed to get a large rock from the familiar pile, a not as large but let’s say medium rock from the not so shiny but newer rocks down on the end of the trench, and finally, two small rocks that could be held and controlled in each hand. Each time PAX got a rock from the trench, they paid an entrance tax of 5 burpees. With rocks ready to go and circled up, we performed the following routine (rocks sizes denoted by L, M, S):

Shoulder Press, L x30, Wonderbras, M x25, 1-2’s, S x 20

Curls for the Girls, L x 30, Curls for the Girls, M x 25, 1-2’s, S x 20

Chest Press, L x 50, Alternating Merkins on Rock, M x 25, 1-2’s, S x 20

Rut Rows, L x 40, DeadLifts, M x 20, Bent over Flys, S x 20 (think it was somewhere in here where the agreement was made not to let YHC Q anymore)

Ground Pounders, L x 30, Ground Pounders, M x 25, Front Raises, S x 20

Rock Spanks w/o Consent, L x 20, Rock Spanks w/ consent, M x 20, Diamond Merkins, S x 15

PAX returned each set of rocks with a return penalty of 5, 10, and 15 merkins, respectively.

Wall of Pain time. We did a 15 count per PAX People’s Chair, followed by Prisoner squats x 50 (didn’t get to legs in rock circle). Finished up with a 10 count per PAX Ball to the Wall.

Mary: All in Cadence. LBC’s x30, Homer to Marge x25, WW1 x20, Good Mornings x 15
Announcements: New Monthly challenge coming, starting Monday. It will be 15 mins. of AMRAP KettleBell Snatches or Jump Squats, with a focus on form and explosive movement. 1st F planning on Monday night via Zoom, 8-9 PM.
T-Claps (Recognition): Pumpkin Spice for accountability and drive with YHC to complete last monthly challenge set as EC.
Prayer: Pumpkin Spice and Shredder have neighbors and friends struggling significantly with COVID. Lipstick and family for travels and peace in time of losing his aunt. My M for more restoration and healing. Saddiq and his grieving over loss of brother. YHC took us out…and I will be back to Q this great AO!

Bearly Curling to 777

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Mid-week YHC noticed that Cletus didn’t have a Q signed up so I took it. Always great to take the shot at Qing a no-nonsense bootcamp that doesn’t require any equipment or mileage minimums. Pretty chilly this morning – weather app said feels like of 11. I think we warmed up everything but our finger tips……

In the pre-blast thread there was some conversation about being light on the legs for the sake of long runs on Saturday – YHC put together something that looked light on the legs to me but the post-CoT chatter showed some disagreement. Oh well, I try.

FNGs:

None today – a shame.
Warm Up:

Mosey down to the end of the parking lot and circle up

SSH x20 IC

Good Morning x10 IC

Sir Fazio x10 fowards/backwards IC

Daisy pickers x10 IC

Goofball x10 IC
The Workout:

Mosey to  the middle parking lot/rock pile. Some grumbling when pax were told to pick up a rock – I promised that we wouldn’t hold onto it for very long.

I dropped one cone ~50ft down the parking lot and the other another 50ft down.

Pax dropped their rock at the starting end and did 7 Chillcut Plank Jacks IC. We then bearly curled (bear crawl pushing the rock out in front of you) to the middle cone where we stoped for 7 Merkins. Curl to the end for 7 squats and then we curled our way back to repeato. YHC challenged pax on the name of this setup and sadly no one knew it – Tripls 7s. We repeated with bearly curling for three total rounds and then ditched the rocks and completed the 7 rounds with a mosey in between.

We then moseyed to the center of the baseball fields for Preacher’s Chair – originally attempted a 10 count IC down the line but that seemed like a bit much so we modified to straight counts. Followed by 30xIC balls to the wall, then 30x IC preacher’s chair, then ascending testicals with 10x merkins flat, 10x at 45 degrees, and then 5x (or hold) handstand merkins at the top.

Mosey back to the flag/tennis court avoiding the ice along the way. We circled up with 6 minutes to go for Mary.
Mary:

Freddy Mercury x30 IC

Side plank – hold or crunches, x10 IC each side

Homer to Marge x10IC, x10IC each single leg – the mumble chatter got a bit intense….

Pickle Pounders x30 IC

LBCs x30 IC
Announcements:

Wear red on Friday – YHC gave a recap for why we do what we do at Wrightsville. 7x red shirts + 1x red toboggan (that’s a hat around here for all you transplants) meant 40 burpees. YHC was accompanied by most pax in attendance for these following CoT.
T-Claps (Recognition):

Everyone who posted in the cold this morning – if you can get through winter the rest of the year will be easy! Great #s all around the region this morning + a solid 2nd F at Panera following the beat downs.
Prayer:

Praises for many pax – Lipstick and his family, Katniss’ co-worker, Crab Legs for his inspiration. YHC took us out.

Merkins or Jump Squats?

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PAX: Bobby Boucher, Bondo, Abe, Yogurt, Fanny Pack, Tetanus, Snap, Norbert
Warm Up: Ran the long way to the far parking lot by Grigsby to do some SSH, GMs, windmills, Daisy Pickers, Frankensteins, Hillbillies, and Fazio arm circles.
The Workout: I was trying to figure out a more creative version of 7s last night and came up with the bad idea to see if it would be harder to do Merkins after bear crawls or jump squats after hopping so we gave it a try.  Yogurt marked off probably about 20-30 yards and we did a round of 7s, everyone seemed to think that jump squats were harder.  Maybe Merkins Squats next time?

The we moseyed over to the rock pile for curls, triceps, ground pounders, rut rows, boobity boobity, Midget cookie pouches and sever other rock exercises
Mary:  Finished up at the tennis courts with Mary that included WWIIs, LBCs (front and side), low slow flutter, shoulder taps, Homer to Marge, and pickle pounders.  Everyone seemed to have got their money’s worth…
Announcements:  Tetanus and his M have created some sweet staff T-shirts.  Anyone who Qs 3 workouts at TBD gets one!
T-Claps (Recognition): Norbert for putting in his first real workout (only Ultimate up until today)
Prayer: Fanny Pack’s M Courtney is still working through some health challenges, prayers for her

Where is the Deer Corridor?

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YHC was just coming back from a foot injury as I took the Q this Sunday. Dropped a TV Table on my foot Thursday. Oh well…let’s give the foot a try. I end up running about 14 miles total with a drop-in from Nemo at our COT and then ran some with him post workout. But, I will say, in running EC today, I didn’t see any deer. Not the infamous albino or any others for that matter. This is strange because the deer usually happen to be plentiful on any EC Womble route.

FNG’s: None
Warm Up: Good Mornings, Frankenstein’s, Hillbillies, and Daisy Pickers  all IC x12
The Workout: A 6 mile route covering some of the famous named hills in Holly Springs including: Library, Elm Street, and Cemetery. This was followed by tackling not such bad hills themselves of Blooming Meadows and up the climb on the Greenway back to Womble. Pretty much we ended up with a somewhat figure 8 pattern around town. We did finally find the deer corridor. It was downtown next to the new construction site. We saw 6 regulars, but sadly…no albinos. It’s ok Vasoline, we all agreed it would be terrible to spot the albino without you there. Of course, Vasoline did complete a full marathon the day before, so the absence will be counted as “excused”.
Mary: None
Announcements: Long Ass Run will be re-scheduled due to Wilmington race re-scheduling.
T-Claps (Recognition): Cupid for pushing through the run for 4 miles as his neck bottomed out again. Focus and mental strength at play.
Prayer: Cupid’s neck, my M. Good surgery, but did not render desired results overall. Back to the drawing board. Honored to lead these men!

Another One Bites the Dust

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Great crowd for a morning workout at To Be Determined. 9 determined PAX took care of business with the heart of the workout being a musical Dora. A variety of songs were chosen and when a song ended, the associated exercise ended and a new exercise was performed throughout the next song. As one of my favorites came on, Another One Bites the Dust (By Queen), I couldn’t help but think of those poor souls that could not overcome the fartsack this morning. For some, they didn’t hear their alarm clock go off and perhaps for others their MOPED ran out of gas.

FNGs: None

Warm Up: SSH X 20, Frankenstein X 10, Imperial Walker X10, deep groin stretch for a 10 count, SFA X10 clockwise and counter clockwise

The Workout: Started with an Indian run around the soccer fields and to the amphitheater. PAX counted off by 2, the ones completed 10 Catalina Winemixers while the Twos performed Balls tot he wall. Then switch. Next round the ones completed 20 merkins while the twos performed peoples chair. Rinse and repeat. Then mosey to the pavilion where we partnered up. YHC had some pre-selected jams and a portable speaker (played softly so as to not disturb the peace). Exercises at play were Derkins, Dips and monkey humpers. One partner did an evolution of man up the pavement (bear crawl, then lunge walk then sprint) while the other Pax did AMRAP. When the PAX returned, they switched. When the song ended, PAX moved onto the next exercise.  Then a mosey to the tennis courts for Mary.

Mary: Not much time left so we did LBC X20 and another LBC X10 with a 1o count hold on each crunch.

Announcements: LAR – Check slack for Skidmarks post about the upcoming Long Arse Run, 3rd meeting with some discussion about potential 2021 Shieldlock and some pax gave insights into their experiences with the previous Shieldlock which was good because we had a few PAX that are new to F3. Also check slack for some volunteer work at Holly Springs food cupboard.

Prayer: Fanny pack for taking a professional development journey with eyes on potentially being a principle one day

Hills seemed like a good idea at the time…

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FNGs: none
Warm Up: SSH x 15, Imperial Walkers x 10, Frankensteins x 10
The Workout: Good weather for a 5.36 mile figure 8 around the Springs. Started out with a strong push up Stinson by the Hunt Center. Also took a trip down Crossway and a return up Stinson for a hilly run. Never too early to start training for BRR, right? Thanks for the accountability and mumble chatter, Nemo.
Mary: nada
Announcements: quiet
T-Claps (Recognition): Nemo for braving the rain.
Prayer: healing and a good year going forward

Anniversary at the Nut (all men invited!)

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Today marks 4 years since Tonka (welcome back!) picked me up and drove me to a M4L Q at Disney.  Speaking of M4L….he HC’d for today’s workout but apparently got lost coming to the South Side.  To celebrate the anniversary, I even logged into the neighborhood FB page and put up a recruitment post.  It was worth it as we had an FNG join us in 30 degree temps for his first post!

FNGs: Hurts a Little (Ask Da Business what the alternative was…)
Warm Up: Disclaimer was given and we were off.  Quick lap, SSHx20, Imperial Squat Walkers, Fazio Arm Circles got us started.  Had to end with Devil Burpees x 5 (these will reappear….)
The Workout:

Part1: Wheelbarrow (yes, we touched ankles.  I don’t think anyone breathes from an ankle…) up the main lot.  Every parking space, add a merkin (1x, 2x, 3x, etc).  When you get tired, swap with partner and reset count to 1.  *Except*, every swap is an extra burpee (1, then 2, etc).  I think most teams made it to the top around 6 or 7 burpees.  Come back down until last group finishes.  Pretty sure I saw one team almost all the way back to the start…

Part2: Pullups & BTTW

Part2.1: Pullup bars were frozen, no go.  Head to hill and do a little homage to M4L’s intro workout for me.  11’s on the hill, squats at the top, burpees at the bottom (run backwards, of course).  Ended with a circle of burpees.

Part 3: BTTW with a Irkin/Dirkin/Dipx5 timer.  Repeat-o

Part 4: Bat Flipping time!  I promised Pikachu some bat flipping opportunities, but he wanted to go stand still or something this morning.  8x Devil Burpees set the pace — line up in order how you finished.

Split into 4 “equal” teams based on order of finish.  Relay race: last guy to finish ran to 1st light pole, 2nd to 2nd pole, and first guy to finish ran the whole lane.  Winning team didn’t have to do burpees.
Repeato, only flip order.  Nice job by the FNG here!

Recover on the very slow mosey.

Bear crawl back to the start.
Mary: Circle of Mary, 10 count each

Announcements: ?
T-Claps (Recognition): Great job seeing Tonka & an FNG out this morning.
Prayer: Peak Weak had a client die of cancer unexpectedly; only a few months from initial diagnosis to his passing; leaves behind family and small kids.  Heartbreaking.

Good to be with you all for 4 years.  Looking forward to a better year than 2020.

Farmer Mickey

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YHC signed up to Q Disney this week since he had decided with Skidmark that it would be a down week on the running front which meant no speed work at the track. One of my favorite AOs from the sheer breadth of things that you can do – today we didn’t need much more than the parking lot though.

I promised a new ride that hadn’t been seen before – the pax that made it out in the rain had the pleasure of farmer’s carrying “Mickey” throughout the workout.

FNGs:

Not today – would’ve been impressive in the 40 degree rain
Warm Up:

SSH x21

Burpee

Imperial Walkers x10

Burpee x2

Hillbilly x10

Burpee x3

Good morning x10

Burpee x4

Frankenstein’s x10

Burpee x5

Merkin x10

Burpee x6 (that’s 21 total for those keeping track)

Take a mosey for what will be our working lap – we made a loop between the parking lot and a small section of the greenway.

The Workout:

Partner up. Two sets of partners split up running opposite directions on our established loop. When they meet they perform 10x Hand Release Merkins the first time, 15x Squats the second, and 20x LBCs the third.

The other pair of partners stayed in the parking lot making a loop – one doing bear crawl, the other farmer’s walking with “Mickey”. The partners switch when they meet – another set of partners relieve them after a full lap.

After we all had a go with “Mickey” we had one pax carry him all the way down the hill to the road – the other 5 ran ahead and performed core work called by a pax. We repeated this up and down the hill until everyone had had their turn – core work included Low Slow Flutter, Nipplers, Shoulder Taps, and three other that my brain fails me on.

We then tucked Mickey away and out came the speaker – we sent 2020 off with a bang to Thunderstruck – SSH the whole time with burpees on every thunder/thunderstruck. Snap confirmed 33 total burpees as YHC advised.

Mary:

Homer to Marge x10

Yoga to let the heart rate come down
Announcements:

F3 turns 10 tomorrow
T-Claps (Recognition):

All the pax that beat the fart sack today and ended 2020 on a high note – 6 in Holly Springs and 6 in Fuquay means quite a few opted for the covers this morning. Let’s do better on the first day of 2021.
Prayer:

Breach took us out with prayers for our nation, first responders, and all those impacted by COVID.

DEPLOY THE B.L.I.M.P.S!!!!!

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FNGs: NOPE

Warm Up: Windmills, Good Mornings, Fozio Arm Circles

The Workout:

Gump appeared on the scene with the impression that Purple Cobras wasn’t a running workout…. we run up a hill here most Tuesdays… so…

Started with a short-ish commute to Sunrise United Methodist for use of their vacant and well-lit parking lot.

Once we arrived, we went to the very back of the lot which left us with a long and narrow lot lined with light poles.

DEPLOY THE B.L.I.M.P.S!!!!!

This morning was about form and YHC asked that PAX “slow it down now”.  We would complete these exercises together so we can take our time.  I also told the PAX to let me watch the time… big mistake, read to the end…

  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start
  • Run to 2nd post
  • 10x LBCs
  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start
  • Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats

Before returning we completed 20x Low Slow Flutters

We ran out to the church lot entrance and completed 20x SSH

Running back to Purple Cobra, PAX completed some Erkins to await the 6 – The 6 was in and we kept moving down the hill

What hill you ask?  Well “the same hill you ran last week”™ of course!!! – Sprint up the hill 1x to say we did

Run back for Mary

Mary:  Homer to Marge, Pickle Pounders, Box Cutters, WW2s, Crabby Cakes, Burpees

Bobby Dall called out the Burpees at my request.  187 was apparently watching the time and noted that it was the end of the workout.  We did the Burpees anyway 😛

Announcements:  3rd F gearing up for 2021 – join us, lead something

T-Claps (Recognition):  187, thanks again PAX for all the prayers and support

Prayer:  YHC took us out