Tag Archive for: Abe

Ice cream was a bad idea…

/in , /by

FNGs: none
Warm Up: Standard warm up loop around town hall, the church and back.
SSH x 20 (ShamWow and Aquaman stopped by for a couple), Windmills x 10, Imperial Walkers / Hill Billies x 10 each, Daisy Pickers x 10
The Workout: Everyone grabbed a rock and met at the amphitheater for the start of a two-sided (of the library) workout.
Side 1:

  • single leg row x 10 each side
  • ground pounders x 10
  • burpee, with rock, with a curl at the end x 10

jog around to…
Side 2:

  • yoga squat (squat, then pivot at knees and back to squat, then stand up) x 10
  • lunge to other side of the parking lot
  • side lunges x 10

We did this for three rounds. On the last leg, YHC found himself… moved to take care of some business while everyone completed their lunges. Returned rocks and mosied back for Mary.
Mary: Plank for 10 count, raise arm for 10 count, repeat for other side. Pickle pounders x 15, Homer to Marge x 15, LBCs x 15, WWIIs x 15, American Hammers x 15
Announcements: F3 South Wake picnic Oct 12th at Harris Lake. Details and signup sheet on Slack.
Prayer: Noah’s Ark’s wife for continued healing. Gilligan for healing after surgery. Those traveling this month. Remembering those that have put their life on the line protecting everyone, some of whom have lost their lives in past months of September (thank you Chips). Praises for health and fitness by way of F3.

I can see for Miles and Miles and….

/in /by

FNGs: None
Warm Up: Short and sweet – Legs moving in position – High Knees, Wide Knees, High Knees. x12 Frankenstein, x12 Imperial Walker, Misc Leg Stretches – Let’s Go.
The Workout: Multiple PAX for EC this am – varying distance Old Loop (5) Old Loop (3)  and the ME The U-Turn 5+. If I missed you in this count let me know, there were some PAX still out past 7.
Mary: N/A
Announcements: Beer/Milk Mile, Torch Run HS Police, See Slack for dates/codes.
T-Claps (Recognition): Picking up the 6 was a regular occurrence about every 1/2 mile.
Prayer:  Full House’s cousin now cancer free, Pablo’s family friend’s Father who is ill, Noah’s Ark and M, unspoken, YHC took us out.

Mind the Elbows

/in , /by

FNGs: none
Warm Up: SSH x 15, Daisy pickers x 10, Imperial Walkers x 10, Hill Billies x 10, Fozio Arm Circles x 10/10
The Workout: Started out with a little mosey over to some picnic tables in front of the school. There, we gathered for urkins, durkins and dips, 10 each. Next was a light jog (being mindful of post-BRR/stair climb people) around the drop off lane and back to the picnic tables for round two. Rinse and repeat for a total of 5 sets.

Next, we went over to the loading dock where we split into groups of two. One group held balls to the wall while the other did LBCs. 15 count the first set but YHC decided that wasn’t long enough so we increased it to 20 for the remaining four sets.

Mosey over to the back parking lot. There, we did 15 catalina wine mixers. Jog over to the other end for 15 WWIIs. Rinse and repeat. On the second go round, Snap had the brilliant idea to move the wine mixers to the side walk as the parking lot was tearing up our elbows. Tiger Blood earned its namesake, at least in YHC’s case. On the fifth and final round, YHC dropped the count to 10. Mosey back to main parking lot for Mary.
Mary: Merkins x 20, Plank x 10 count, Pike Merkins x 10, Pickle Pounders x 10, Homer to Marge x 10, LBCs x 10, American Hammer x 10, right-over-left/left-over-right stretch. Have a good day!
Announcements: Run with the Police 5K/10K/5K Ruck on Sept 28th – F3 gets 20% discount (see Slack for details).
T-Claps (Recognition): Everyone that was able to make it out to the stair climb yesterday. Over 250 PAX strong!
Prayer: prayed for any unspoken

Labor Day Convergence 7 of Diamonds

/in /by

FNGs: Welcome Bunny Hop and Cousin Eddie!
Warm Up: Disclaimer was given. Bootcamp and Frisbee split up.  Convergence crowd mosey down Sugg Farm Rd to big field with Tree.  Flag was planted and we Bear Crawl Burbee to a comfortable spot.  (YHC called out Grizzly as we Bear Crawl and Burpees were performed.  Circle up for: SSH x50, Daisy Pickers x15, FAC x10 Fwd x10 Rev, Overhead Claps x10, Seal Claps x10, Mountain Climber x10, Mountain Goats x10.  Count off and split into 4 groups for accountability.
The Workout: 7 of Diamonds! YHC called out 4 meeting spots in the field that made up the diamond. At each meeting spot we completed the excercise of the round. Round 1 – 7 4×4’s Round 2 – 14 Plank Jacks Round 3 – 21 Diamond Merkins Round 4 –  28 Imperial Walkers Round 5 – 21 Wide Plank Merkins Round 6 – 14 Mountain Climbers with last 4 of each set Mountain Goats Round 7 – 7 Turkish Get Ups
Mary: Circle up around flag for 5 minute plank hold. YHC started off with Bear Crawl Ring of Fire by moving 3 spots to right and swapping out PAX. We continued this for 5 minutes while holding various Plank Positions and Pickle Pounders
Announcements: If you didn’t get enough today, YHC has the Q at Purple Cobra tomorrow. BRR? I believe it’s this week 🙂
T-Claps (Recognition): FNG’s and Sponsors for coming to a 1hr convergence
Prayer: Crab Legs, Noah’s Ark wife Michelle and their Family

40’s?

/in /by

YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.

FNGs: None

EC: Yogurt, Fonzie, LED

Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO

The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.

Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.

Mary: Mosey back to tennis courts for mary.

5 burpees OYO

LBCs x 20 in cadence

Dying cockroaches x 20 in cadence

10 burpees OYO

Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken

Stack em up and Break em down

/in /by

FNGs:None
Warm Up:SSH x 20, Fazio arm circles x 20, Vegetation Pullers x 20, Imperial Walkers and Hillbillies x20 each
The Workout:Indian run the long section around soccer fields and sprint the short ends. First corner, stop and do 20 Merkins and 20 Pickle Pounders. We added one 50 rep exercise every corner.

2nd corner= 50 LBC’s

3rd= 50 squats

4th= 50 SSH

5th= 50 count chill cut plank

We then took away one exercise at each corner starting with the 20 merkins until we finished with a jail break to meet Mary.

Mary: She was too fast and never caught her.
Announcements:911 stair climb
T-Claps (Recognition):
Prayer:YHC took us out

F3 is a superpower.

/in /by

So after a short sting, err stint on the IR due to a spider bite, no better way to come back to working out than to Q your first work out back. Downtown Train has been a little light in attendance so it was good to see Pax coming in from clown cars and running in from different directions.

FNGs: None

With No FNG’s we took a quick Mosey to the lower level of the parking deck for warm-ups.
Warm Up: 15 SSH, 16 Imperial Walkers, 10 Sir Fazio forward and Backward.

Warm-up complete time to start the warm-up.

The Workout:

Thang 1: A little venomous flavored Dora 123 in honor of my recent spider bite, but unfortunate lack of superpowers.                                                                                                                                                100 Peter Parkers, 200 LBC’s 300 Copperhead Squats

With that completed, we moseyed to the upper level of the parking deck

Thang 2:  Modified 11’s. with  HillBillys and Monkey Humbers with 5 merkins every time you cross the middle of the parking deck.

Still had some extra time so we did

Thang 3:  7’s  with Freddy Mercury’s and Imperial Walkers

Mary:  Pax Did Circle of Mary
Announcements:  9/11 Stair Climb, Labor Day Convergence at Sugg Farm Next Monday, Gump’s Pax Challange to Q 1 workout a Month till the end of the year
Prayer: Noah’s Ark M, all the 2.0’s starting school today

COT:
Count-a-rama:  12
Name-a-rama: 11 Meh 1 Respsect

NMS:  As always my days are always better when they start with F3. Men, if you have not Q, ‘d a workout take that challenge, I am sure if you ask someone would Co-Q your first workout and/or help you plan it.

Abs of Speed and a Mystery Man

/in /by

With BRR quickly approaching the Q decided to get some track work in with the PAX.  One PAX, Pikachu, got an EC run in and the rest showed up with a few minutes to spare.  With 9 PAX the group was off.

FNGs: N/A
Warm Up:

Mosey down to the parking lot behind the school.

SSH IC X 20

Good Mornings IC X 15

Windmill IC X 20

Morracan Night Clubs IC X 20

Sir Fazio Arm Circles IC X 20

Various leg stretches

The Workout:

With the sunlight continuing to come later the PAX made their way to the dark track.  The PAX were told we would work on speed and Abs today.  The Q could felt the excitement with this announcement.

Speed of Abs

The PAX started with 20 American Hammers followed by a 100 meter sprint at 50% with a plank hold until everyone has finished.  The last person in gave a 10 count from the plank hold.  This pattern continued with…

  • 20 IC Sweat Angels and into a 100 meter sprint.  Plank hold with a 10 count once everyone finished.
  • 20 IC LBC and into a 400 meter run (1 lap) at 75%. Plank hold with a 10 count once everyone finished.
  • 20 IC Monkey Crunches and into an 800 meter run (2 laps) at 100%. Plank hold with a 10 count once everyone finished.
  • 20 Flutter Kicks and into a 400 meter run at 100%.  Plank hold with a 10 count once everyone finished.
  • 20 Freddie Mercuries and into a 100 meter sprint (100%). The Q and Pikachu gave a 5 second head start to the Pax.  Plank hold with a 10 count once everyone finished.
  • 20 WWII’s and into a 100 meter sprint (100%). The Q and Pikachu gave a 5 second head start to the Pax.  Plank hold with a 10 count once everyone finished.

During the run a mystery man was running along the track.  It was dark and difficult to make out this person as he weaved in and out of our Ab exercises. He was a focused man dialed into his running.  He had a dark beard and closely resembled either Ricky Martin or our very own Bernie.

Brokeback Merkins

The PAX made their way from the track to the parking behind the school.  The PAX Partnered up and ran in opposite directions.  When they met drop down for some brokeback merkins – 10 each.  The PAX continued until everyone completed 40 merkins.

A quick Indian run back to the main parking lot with about 5 minutes left for Mary.

Mary:

20 IC Boat Canoes

20 IC Peter Parkers

20 IC Windshield Wipers.

Announcements:

none
T-Claps (Recognition):

Mystery Man on navigating his track work with PAX laid out on their backs across the track.
Prayer:

Noah’s Arc’s wife, Trooper involved in a motorcycle accident, CrabLegs, Pickachu and relief from recent headaches.

Shaking Off The Rust

/in /by

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

False Advertising for Cobra

/in /by

FNGs: none
Warm Up:

  • Quick Lap around the parking lot but not too long as the Q wanted to be sure he could cadence count
  • SSH x 20 I.C.
  • Fazio Arm Circles x 20 I.C.
  • Prisoner Squats x 20
  • Standard Merkins x 20
  • Mountain Climbers x 20 I.C.
  • Left foot over right stretches – reverse
  • Right arm across body stretches – reverse
  • Michael Phelps

Workout:

  • Pax Count was 14 – choose an accountability partner to hold you accountable on form, reps and everything else
  • Thing 1:  Deconstructed Burpee Ladder (reps were 16, 12, 8)
    • Squats
    • Leg Thrusts
    • Merkins
    • Reverse Leg Thrust
    • Squat Jumps
  • Indian Run to Bottom of Hill by Planet Fitness
  • Thing 2:   Play with cards you are dealt
    • Hearts – Side Straddle Hop (in Cadence)
    • Spades – Burpees
    • Diamond – Diamond Merkins
    • Clubs – Jump Squats
    • Face Card – Sprint to the top of the hill

Mosey back to flag for Mary / Cot

Mary:

  • Not much time but pax led Homer to Marge x 20 I.C. while YHC got his phone
  • Time’s up – 6:15 on the dot

Announcements:

  • Check slack and facebook but
  • 9/11 stair climb coming up at Carter Finley
  • Middle Creek Elementary Beautification service project Saturday morning – 187 has your Q
  • Southwake Picnic in October – more details coming

T-Claps (Recognition):

  • Welcome back for a short visit to our brother Roger Roger – we miss you in the Gloom every day
  • 187 for absolutely killing it
  • Extra Credit Crew was
    • 187
    • Axe
    • Dawgpound
    • Buford
    • Roger Roger
    • Warbucks
    • Deadbolt

Prayer:

  • Prayers for Noahs Arc M (Michelle) as she is getting treatment at the Mayo Clinic
  • The Rangers returning home (Per Darby)
  • Crablegs
  • The Carpex Pax member that lost his Mother
  • The Fishermen from Jacksonville and Fairfax Fire departments lost at sea
  • YHC took us out

What an honor to lead – thank you all