Tag Archive for: Abe

More Pearl Shenanigans

/in , /by

String of PearlsI really need to make sure to write these day of!
FNGs: none
Warm Up: SSH / Windmills / Good Mornings
The Workout: YHC has been digging the string-of-pearls concept in several of his recent Qs at Womble. Keeps the heart rate up and keeps things interesting. So we went for a jog. Stops were preplanned along the way, but YHC lost track right off the bat. It went something like this (15 count for all): narrow squat, Merkin, tempo squat, WWIIs, Diamond Urkins, bear crawl up the hill on the greenway, hand release Merkins, jumping lunge squat, negative pullups
Stopped by the picnic shelter on the way back for 40 count people’s chair / 40 count balls to the wall, urkins/durkins/dips. Mosied up to the concession area for a repeat of people’s chair/balls to the wall and urkins/durkins/dips. Then tennis courts for Mary.
Mary: Yes.
T-Claps (Recognition): Doc for putting in a solid effort.

Nothing like a good, simple rock workout.

/in , /by

FNGs: none
Warm Up: SSH x15, Windmills x10, Good Mornings x10, Fozio Arm Circles – 10 forward/10 back, seal claps x10, overhead claps x10
The Workout: PAX mosied over to the rock pile and were instructed to get a medium-sized rock, then circle up in front of the amphitheater for some rock work.
Step 1: Curls for the Girls x15, triceps x15, Ground Pounders x15, Ruh Rohs x15, overhead press x15. Jog to the back of the library.
Step 2: Tempo squat x15. Jog back to the front.
Did three rounds, returned rocks and Indian ran the long way back for Mary.
Mary: Popcorn mary, followed by a little bit of yoga.
Announcements: CSAUP, Beer Ruck
T-Claps (Recognition): Bobby Boucher for sticking with F3 for a whole week. Keep it up!
Prayer: PAX who are going through health issues.

High Quality H2O

/in , /by

YHC hadn’t Q’d a non-running oriented boot camp in a while and at the push of Abe I committed to branching out and Qing at least 5 workouts over the month of November. Downtown Train looked like a good one to push me out of my standard across the street Paradise City habit.

FNGs:

Welcome Bobby Boucher!
Warm Up:

SSH x20 IC

Daisy Pickers, Windmills, Sir Fazio forward/backward – all IC

Burpees x5 for a late arrival
The Workout:

Mosey to the rock pile, grab a rock that “your M would be proud of”, and mosey back to the flag.

Thing 1 – BOMB

Deposit said rock at one corner of the parking lot and mosey to the far end. We did laps of BOMB consisting of 5x Burpees, 10x Overhead Press with our rocks, 15x Merkins, and 20x Big Boy Situps. We kept at it for ~15 minutes.

Thing 2 – Cultural Visit

We John Cusack’d to the cultural center where we split into two groups. Alternating back and forth we did:

Step ups / reverse squats x2

Returned our rocks

Balls to the wall / dips

People’s char / dips

Mosey back to the parking lot

Thing 3 – Animal walks

Low slow flutter x10

Bear crawl length of the parking lot

Low slow flutter x10

Plank hold x10

Crab walk length of the parking lot

Low slow flutter x10

Plank hold x10

Homer to Marge x10

Duck walk length of the parking lot

Low slow flutter x10

Plank hold x10

Homer to Marge x10

Heels to the heavens x10

Mary:

Popcorn with favorite exercises from 4 different pax
Announcements:

TED talk tomorrow (17th), Frosty CSAUP Ruck December 5th, Beer Ruck December 12th
T-Claps (Recognition):

Aquaman, Odyssey, and Coal Ash for getting to run a real race at Shakori this past weekend.
Prayer:

187 and his M, Quiver and his family, Build-a-Bear

Australian, cause it’s upside-down

/in /by

FNGs: Enron (friend of Kosher’s)
Warm Up: 5 burpees OYO for a late arrival. Side Straddle Hop x15, windmills (aka Don Quixotes) x10, Hillbillies x10, Imperial Walkers x10, Fozio Arm Circles, 10 forward / 10 back, seal claps x10, overhead claps x10
The Workout: PAX mosied over to the far parking lot.
Thang 1: Diamonds: different exercises at the four corners of the parking lot. Increase by 5 each round.
Shoulder taps x5, squats x5, Merkins x5, WWIIs x5
Next round was a 10 count, then 15, 20 and finally 25.
Mosied over to the amphitheater.
Thang 2: People’s chair with each PAX doing a 5 count down the line for 40 in all. Switch to balls to the wall, with the same count. Two rounds of this and then we mosied over to the rock pile, taking a short cut behind the playground.
Thang 3: rock work. PAX were told to grab a “medium” rock. Exercises were Curls for the Girls x10, triceps x10 and Wunderbras x10. Dropped our rocks and rotated a random number to the left, repeat. We did this for four rounds before we mosied back to the tennis courts for Mary.
Mary: American Hammers x10, LBCs x10, Box Cutters x10, Freddie Mercuries x10, Homer to Marge x10, Pickle Pounders x10, Australian Snow (Sweat) Angels x10
Announcements: Half Marathon on Saturday, Breach’s TedTalk is 11/17.
T-Claps (Recognition): Kosher for bringing out his friend and Enron for making the trek from North Raleigh.
Prayer: Lots of PAX have family members that need healing right now.

Sitting around at TBD

/in , /by

FNGs: none
Warm Up: SSH x15, Windmills x10, Imperial Walkers x10, Hillbillies x10, Fozio Arm Circles x10 forward & 10 back, Seal Claps x10, Overhead Claps x10
The Workout: Mosied over to the Pit. PAX lined up at the bottom of the grassy hill and were instructed that we would be doing 11s. 1 squat in cadence at the bottom, 10 Durkins at the top. 2 squats in cadence at the bottom, 9 Durkins at the top. Continued until we were at 10 squats in cadence at the bottom, 1 Durkin at the top.
Hopped over the fence and did 10 Urkins and 10 dips. Mosied around to the front of the Hunt Center and held plank in the first parking spaces.
Next up was leapfrog Murkins. The PAX on the end would do 10 Murkins and then jog down to the next open parking space. Meanwhile, other Pax held plank. Continued on until everyone had a couple of rounds of Murkins. Mosied back to the home parking lot, where PAX grabbed a squat. Leapfrog squats at this parking lot. Same thing as before, but with squats in cadence this time. Did a couple of rounds of this and then mosied over to the concession area.
Urkins, Durkins and dips at the concession area, 10 each. YHC encountered a black widow, which was quickly dispatched. Watch those fingers! Mosied over to the rock pile.
PAX were instructed to get medium-sized rocks. We then did Curls for the Girls x20, overhead press x15, triceps x10. Dropped rocks, shook it out, rotated to rock to the right and repeat. YHC realized that my definition of “medium” and others may differ some. Ouch! Performed the same round as before, followed by a rotation. The last round was 10 each because, again, ouch! PAX returned the rocks and mosied to the picnic shelter.
PAX lined up for People’s Chair and did a 10 count each (for a total of 30, math!). Shook it out, resumed position and went for 15 each (45 total). Shook it out and went for 20 each (60 total). Around this time, one of the run clubs ran by and our good friend Brexit hollered out “Looks like you guys are just sitting around!” I think the appropriate return is “U wot mate?!” (Good to see you, Brexit!) PAX mosied back to the tennis courts for Mary.
Mary: YHC likes a good popcorn Mary. It gives the other PAX a chance to take a bit of leadership which, after all, is one of the goals of F3. It also helps YHC not have to think up a bunch of Mary exercises on his own. We did some WWIIs, Box Cutters, LBCs, Homer-to-Marge (with one leg raised), shoulder taps and Low Slow Flutters. YHC finished things off with a little bit of yoga.
Announcements: Half marathons coming up (both F3 and non). Breach’s TedTalk is 11/17 from 8:00-9:00pm. Check Slack for details and a link to the Zoom meeting.
T-Claps (Recognition): Dahmer for EC.
Prayer: Lots of PAX and their families going through health issues. Prayers for healing and peace.

What’s your favorite exercise?

/in , /by

 

It’s always interesting to think back about when you first met people that you’ve known for a while. For Skidmark and YHC it was running near (or sometimes with) each other at Run Club from Tapline back in the day. Back then we would run 5 miles at 8:30/mile and then sit around at the bar and laugh about how “fast” we were. Little did we know at the time that we would end up both joining F3 (YHC via South Wake, Skidmark through CarPex), becoming involved, and slowly becoming better and better friends. Over the years we’ve consistently pushed, encouraged, and supported one another.

 

Once Skidmark said he wasn’t necessarily going to Q for his big day I decided I would pick up the Q in honor of him. I planned to do many of his favorites including the dreaded “what’s your favorite exercise” question per the backblast title. Prior to Friday Skid made it clear that he wouldn’t be at Cletus, but would be out for a morning run instead. As another participant in the “Bad Ideas Challenge” of Holly Springs Run Club I had a pretty good idea what he was up to, but we wouldn’t know the specifics until we saw the 6+ hour 40 mile activity on Strava mid-day Friday.

 

YHC pulled into the parking lot to find Abe already there. Vehicle evidence could be seen in the far lot showing that Skidmark, Lipstick, and 187 were out for the beginning of Skid’s mosey already. Within the next few minutes they made their way over and were joined by Oboe and Doc along with a surprise appearance from some of the Fritter Foundation in Emeril, Dumbo, and Dawgpound. There was some salt quickly expressed about Skidmark not being present for the birthday Q – c’est la vie, it was already too late to switch to Crazy Ivan!

 

Each pax was asked for their favorite exercise – Abe chose bear crawls (much to YHC’s glee), Oboe chose Low Slow Flutter, while the entirety of the Fritter Foundation seems infatuated with Have A Nice Days.

FNGs: None

Warm Up:

After a mosey over to the far parking lot we circled up for 40x SSH. At this point Katniss and Dumbo moseyed in – something about running, sleeping, I’m not sure. But they were late and there were burpees to be had for it. So we did 5x burpees and then completed warmup:

 

Daisy Pickers x10

Sir Fazio x10 forward & backward

Good Morning x10

The Workout:

One of Skidmark’s many favorites – the merkin clock. We made it through 1 through 10 before calling it for now.

 

For our first act we honored Abe’s favorite exercise – we Bear Crawled nearly the length of the parking lot. Conveniently stopping at Skidmark’s truck.

 

We then moseyed to the amphitheater for 40 counts of balls to the wall and people’s chair – 3 times through each.

 

Mosey towards the far parking lot and passed it to the white fence for one of YHC’s favorites – typerwriters. We did 10 reps on each wrung and slid down and back – repeated 5 times total.

 

Mosey back to the parking lot near Skid’s truck for Oboe’s favorite – 40x low slow flutter. We added 40x squats to allow the timing to work – at this point Skidmark came around ~6 miles into his mosey. We ran with him over to the concession stand. At this point we rewarded the Fritter boys who liked Have a Nice Day along with what Skidmark told us was one of his favorites – Catch me If You Can Indian Runs. We did one lap of the soccer fields with the pax in three groups with 1 quick Have a Nice Day (aka a Turkish Getup) for the pax in the back. Can’t speak for the other pax but 187 and YHC had a lot of fun making Lipstick work to catch us 🙂

Mary:

We then circled up on the tennis court for mary. Pax were asked for the mission of F3 South Wake – we planked for a few minutes and we were done.

Announcements:

2nd F is alive and well at Panera. Holly Springs Half run on November 14th.
T-Claps (Recognition):

Skidmark for 40!
Prayer:

187 and his M. Noah’s Ark and his family.

Library Day

/in , /by

shut itFNGs: none
Warm Up: We started our journey to the library by jogging down Library Hill. At the pool, we circled up for the following: SSH x 25, Hillbillies x 10, Windmills x 10, Fozio Arm Circles x 10 (f/b), Seal Claps x 10, Overhead Claps x 10
The Workout: Jogged back up Library Hill to our destination, the library. We needed to look around for just the right book, so we ran the diamond. A different workout at each corner. Starting with 5 reps, adding 5 more each time around. Last round was 20 at each corner. Exercises were: narrow squat (feet together), mountain climbers, jump lunge squat, merkins.
Having made our way around the library, we found the section we were looking for (the rock pile). We went and checked out a nice big book. Curls for the Girls x 10, Triceps x 10 and Ruh Rohs x 10. 3 rounds of those. Then squats x 10, 3 rounds.
Having read our books, we returned them to the book drop and jogged back home for Mary.
Mary: Started Mary off with 10 merkins. Plank, arm raised, x 10 on each side. On the six for LBCs, WWIIs, box cutters, low slow flutters, Freddie Mercuries, American Hammer. Finished off with some yoga (runner’s pose / pigeon pose).
Announcements: none
T-Claps (Recognition): Coal Ash for joining me in a very cold gloom.
Prayer: 187’s family

Stacks on Stacks

/in , /by

Q decided to go for a short warm-up jog around the soccer fields while waiting for people to show up. Saw a truck pull in while I was on the far side, baaarely made it back on time. Katniss was patiently waiting at the concession stand. A quick exchange of pleasantries and we were off.
FNGs: none
Warm Up: SSH x 15, Good Mornings x10, Windmills x10, Imperial Walkers x10
pancakesThe Workout: The plan was to start with an exercise at the first corner, mosey to the next corner and add an exercise, rinse/repeat, then take an exercise off on the next go ’round. It went like this:
– Corner 1: 10 Murkins
– Corner 2: 10 Murkins, 15 mountain climbers
– Corner 3: 10 Murkins, 15 mountain climbers, 20 reverse lunges
– Corner 1: 15 mountain climbers, 20 reverse lunges, 25 sumo squats
– Corner 2: 20 reverse lunges, 25 sumo squats
– Corner 3: 25 sumo squats
Since we ran out of exercises by the fourth corner, we ducked into the picnic area for the following:
– Balls to the Wall x40 count
– People’s Chair x40 count
– Urkins/Durkins/Dips x10 x2
We ran through all of Q’s preplanned exercises pretty quickly, so we mosied over to the rock pile. Can’t remember the exact count, but high reps of the following:
– Curls for the Girls
– Triceps
– Ruh Rohs
– Squats (with rock)
– Overhead press
Returned rock and mosied back for Mary.
Mary: Murkins x10, American Hammer x10, Hello Dollys x10, LBCs x15, Rosalita (a new one for me) x10
Finished with some yoga (runner’s pose, pigeon pose).
Announcements: pretty quiet in South Wake recently
T-Claps (Recognition): Katniss for accountability.
Prayer: A lot of people are going through stuff right now. Prayers for peace and healing.

Womble 400s

/in /by

5 for some 400s and upper body work at Cletus Friday 10/2/2020.

FNGs: None

Warm Up: Mosey to rock pile for rock, then over to the concession stand at the baseball fields.

5 burpess (OYO), SSHs, merkins, windmills, daisy pickers, fazio arm circles forward > backwards > seal claps > arm circles forward > backward

The Workout:

Partner up.

Round 1: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 Curls for the Girls until partner returns. Swap.

Round 2: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 tri ceps until partner returns. Swap.

Round 3: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 overhead press until partner returns. Swap.

Round 4: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 chest press until partner returns. Swap.

Mary: No time.
Announcements:
T-Claps (Recognition):
Prayer:

Running for the TP

/in /by

FNGs: none
Warm Up: Good mornings, windmills, SSH, IW
The Workout: 10 PAX out for some miles this morning in the gloom.  Q had plans for a new route, a slight variation and a little Wednesday spice – as if spice is needed for AO that already gets the bowels moving naturally.   Just a hair under 5.5 miles for most, nice work men!
Mary: About 5 minutes of stretching to loosen up the hips – according to Skidmark
Announcements: Reach out to Dumbo to help volunteer at the HS food pantry this Saturday
Prayers: Hightower from F3 Grand Strand in Myrtle Beach, prayers for his family and PAX.  Prayers for CrabLegs and ongoing treatments.