Tag Archive for: Abe

2 Years Strong

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First, it was Memorial Day and we made sure to acknowledge before we started the workout.  Important to focus on what the day really means.

It was my 2 year anniversary so I took the Q at Paradise City, one of the most influential AOs for me during my F3 time.  I have since started Downtown Train as an alternative for Monday mornings but PC will always be near and dear to my heart.  So, we did a convergence.  We had several for EC including a group of  doing a run from Womble as EC then a return run to Womble for the Murph, thus creating their own CSAUP.  Kudos to UTI, Lipstick and Aquaman.  Don’t recall who we had for EC exactly.  Think there were 5 of us, but what I do remember is, in rare form, all of us stuck together the entire 2 miles, and that was cool.  One thing I really love about F3, every workout is a bit different and it is all driven by the guys you post with.  We have so many great characters and the mix we had today was really a strong reflection for me of my time in F3.  Thanks to all who came out top post.

FNGs: None
Warm Up: On the jog to bottom of ramp for SSH (a Nemo favorite) and extended count Good Mornings.  On the jog to top of ramp for SSH and Goofballs.  On the jog around to back corner for Sir Fazio.  On the jog down to end of guard rail to stretch the arms.
The Workout: On the guard rail we did a rapid set of tempo dips ICx10 followed by Mt Climbers ICx10.  3 sets.  Sweat was already in play thanks to the muggy air.  On the jog to the rocks each man picked a rock, and a couple picked a wasp nest, then we headed over to the tunnel with half lined up on each side.  Did a few rounds of exercises with one group on the exercise in tunnel and the other on the run to end of path and back.  Had to wait to switch until all were back and in People’s Chair.  Started with curls for the girls, then ground pounders.   2 sets of each.  Might have been more, I don’t recall.  Ended with some BTTW with a long count down the line.  Stench was building so we returned the rocks and headed back to bball courts.
Mary: A couple quick sets keeping the legs up for LBC, 6″, Low Slow Flutter, American Hammer and a Pickle Pounder to close it out.
Announcements: See Slack
T-Claps (Recognition): Abe for putting in total effort with BreathTaker.  This guy has been an inspiration for me from his first post.
Prayer: YHC shared 2 things I hope all of you will think about.  1. If any of you think you are not making a difference in someone’s life – if you have ever posted with me, 1st, 2nd or 3rd F, if we have posted together only 1x, or if we have been out in the cold weeks on end pushing each other – know that you are making a difference for me.  And 2. something that F3 has done for me – just like the rest of you I carry a lot of stuff around with me, some of it I share, some I don’t because I might just not be ready, but what F3 has done for me is it has made me stronger in identifying and more patiently dealing with my “stuff’ and maybe that’s because I know that at any time I need it, one of you will have my back, and that has been a difference maker.  YHC took us out in prayer with respect to those who gave the ultimate sacrifice.

Two Year Anniversary at the Nut: Co-Qs Dauber and Flanigan

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FNGs. none

Warm Up:  Dauber led PAX for a quick jog circling up in the parking lot for the following warm-up exercises:  25 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Imperial Walkers; 10 T-claps; 10 Seal-claps;  Static Arm stretching (L/R, behind the back).  PAX without kettle bells Mosey to the rock pile for medium sized rock (overachiever Breach picked up an XL one).  PAX held plank, rotating R arm and L arm up, until all PAX circled up for the main event led by co-Q, Flanigan.

The Workout:  Flanigan reminisced about one of his early Qs, researching F3 lexicon and coming across a routine called “blackjack”.  PAX lined up at the start of the parking lot with their rock/kettlebell.  Executed one wonder bra.  Lunged to the next bumpout in the parking lot and began the second portion of blackjack with 20 merkins (1+20=21).  Lunged back to the start.  Increased wonderbra rep to two.  Lunged back to the bumpout for 19 merkins.  Get the idea?  Lunges, (a.k.a. Rest period) was changed to a quick jog after about 8-9 rotations in fear of not completing the full blackjack by 6:15 am.  Lots of sweating and mumble chatter (merkins done for the week after this workout).  In all, 210 merkins and 210 wonder-bras were completed.  (20!). Shoulders on fire!    Flanigan was not done.  He grabbed a parachute (BRR Training – new in Box) from his SUV and had PAX taking turns jogging to the end of the parking up the hill and then deploying the chute while sprinting back to line of PAX.  PAX executed curls while watching running man with chute.  Due to time constraints, not all PAX got a chance to try the chute.  (some brave souls stayed post AO trying out the attached chute).  Lots of drag for sure.

Mary:  Dauber took over the reigns from Flanigan and had PAX get on their six for some core and began performing H2M.  More PAX joined in after returning their rocks.  PAX performed 10 additional H2M (right leg, left leg up); 10 Box cutters, 10 low-slow flutters.  Have a nice day!

Announcements:  Support PAX running Quay or completing local Tri this Saturday if you are not participating in these two events; (good luck to those brothers running, swimming, biking); Dads/2.0 workout delayed one week; H1N1 one year anniversary at PT tomorrow; see other announcements on social media.  Nice job Abe wearing Breathtaker.

T-Claps (Recognition):  These two studs:  Dauber and Flanigan. Congratulations on two years with F3!


Prayer:  Dauber took us out.  Prayers for injured PAX.  Silent/unspoken.

 

Thank you for the opportunity to lead you men.  An honor.   -Flanigan and Dauber.

5 Year Anniversary Special

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As always, it is an honor to get out and lead the group.  Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool.  It was one of the best decisions I made to say, sure let’s do it.

To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus.  It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)

The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…

Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus.   Be sure to check these off the list:

  1. Pick a Big Goal and get after it, don’t quit, fall down, and keep trying until the goal is accomplished. It can be fitness, health, marriage, work, etc. You can accomplish more then you thought is possible with this group of brothers behind you.  Mine was to complete a marathon under 4 hours.  It  took me five marathons to make it happen, but each year I got faster and the goal was accomplished.

2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom.  Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.

3. Find someone that you can get behind and support.  Maybe it is helping them reach a goal or supporting challenges they are facing.  You will find that you get so much more by helping someone reach their goal then achieving your own.  Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.

4. Step up and Lead.  If you haven’t led a site Q – Do it.  Move on to leading a 2nd F or 3rd F.  There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.

5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year).  The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs

Now on to the workout….

Warm Up:

Quick mosey over to the grass parking lot for warm ups.

Good Mornings X 10

Jacked UP!

SSH X 50 IC

Seal Jacks X 40 IC

Smurf Jacks X 30 IC

Plank Jacks X 20 IC

Chilly Jacks X 10 IC

The Workout:

Play Ball (two rounds)

PeakWeek brought me out to Cletus for my first F3 workout.  I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.

Here is how it went down…

Partner up.  Each partner went in opposite directions from home plate jogging the infield baselines.  When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins.  After the merkins sprints to centerfield  meeting up with your partner for 10 brokeback merkins each and continue back to home plate.  Everyone completed two rounds and held people’s chair until all were finished.

Next up….

Wall of Pain- concession stand

Australian Mountain Climbers X 20 IC

Recover with 10 squats holding wall IC

Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC

Recover with 10 squats holding wall IC

Balls to the wall X 20 IC

Recover with 10 squats holding wall

Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.

Finally the PeakWeek special…

One round of suicides on each line followed by partner frog jumps.  Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.

To drive home the pain of the Frog Jumps we did two rounds.

People’s chair until everyone is finished.

Mary:

  1. 5ive inch leg hold X 5 IC
  2. 15 Inch leg hold X 5 IC
  3. Americana Hammer X 15 IC
  4. Freddie Mercury X 15 IC
  5. Boat Canoe X 15 IC

Announcements:

Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker.   Yogurt will help you get faster – Give it a try!!

I shared 5 F3 Southwake recommendations above.

T-Claps (Recognition):

I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group.  Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner.  Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!

Prayer:

CrabLegs and all those who have and are serving!

2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!

AMRAP Indian Runs!

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PAX of 21 posted at Disney, “Where Dreams Come True” (dreams can be nightmares too) for a BRR friendly workout.  The definition of friendly was debated by Nemo after the workout.  Q was happy to see a large group of #HIM swallowed the DRP and decided to show up for EC (15 in total).  Upon further inspection, he was even more pleased to see that there were no Fritter Quitters.

FNGs: None

EC: Pablo, M4L. Dawgpound, Emeril, ShamWow!, Crosby, Dahmer, 187, Axe, Plex, Pilgrim, Bernie, Pumkin Spice, Nemo, Katniss

Fritter: New Fritters: Bernie, Pilgrim, Crosby, Katniss  Repeat Fritters: Dawgpound, Emeril, M4L, ShamWow!, Pumpkin Spice  Fritter Quitters: None

Warm Up: All exercises in cadence: SSH x 20, Imperial Walkers x 20, Hillbillies x 20, Fazio arm circles 10 forward 10 back

The Workout: PAX split into small groups (3 groups of 5 and 1 group of 6) based on speed for Indian runs.  In there groups, PAX moseyed to the drop-off circle at the front of MCHS where they found benches to complete 10 erkins, 10 derkins, 10 dips, and 10 more erkins while we waited for the six.  Once we regrouped, we moved to the gate that separates the faculty lot from the road for the main entrance.  In their Indian run groups, PAX were instructed to run up the long road to West Lake Rd and do 5 burpess, run back and bear crawl under the gate, run up the short road to Middle Creek Park Ave and do 5 star jumps, run back to the gate, and wash-rinse-repeat until Q called time.  After 30+ minutes, Q called PAX back do the gate to regroup.  While waiting for the six, we completed LBC ICx25, 25 Merkins, SSH ICx25.  Once we all regrouped at the gate, all groups combined for a large group Indian run back to the flag for Mary.

Mary: All exercises in cadence: Low Slow Flutter x 20, Homer to Marge x 20, Freddie Mercury 20 regular and 20 reverse, Pickle Pounders x 20, Have a nice day!

Announcements: Blue Hen 5 year anniversary Q @ cletus with a 5 mile EC that starts at 4:30, Breath Taker charity is the Holly Springs Food Cupboard: Accepting donations of cash (Fritter Foundation is matching all cash donations), food, or time at the cupboard to help in garden or general repairs (meeting there this Saturday)

Prayer: Drew (victim in UNC Charlotte shooting), Crablegs, Bernie’s stepmom, Pilgrim’s father, spoken and unspoken.  Thank you to Pumpkin Spice for taking us out in prayer!

Field Trip at the Nut!

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FNGs: Thigh Master, Pigpen
Warm Up:
Today’s traveling will be via rock indian run.  Last guy in line picks up the rock, sprints to front.  Upon reaching the front, a workout will be called.  Leave the rock in place for last guy to pick up.  Rinse, repeat.

Travel via above to playground for 5 count pullups & 10 count BTTW x3.
The Workout:

Field trip to Rovisys!  All the greatest hits were performed.  Bear crawl shuffle across the top of the ramp; bear crawl while guys planked the rails; backwards partner carries; crawl bears; wheel barrows.  So many good memories of trying not to eat railing while arms are shaking and guys are bear crawling underneath.

Mary:

5 count of everybody’s favorite Devil Burpee
Announcements:

Service @ Food Cupboard Saturday

QSource immediately to follow at Starbucks
T-Claps (Recognition):

Props to Cupid and Abe.  Both guys are newer to F3, but have been pushing themselves to get better.  Today wasn’t easy, and they both put forth max effort.  Nice job and keep accelerating.

Prayer:

Lots of parents struggling.  Cherish the time.

That Which Doesn’t Kill You…

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Will make you stronger!!!

PAX: 187, 3rd Cousin, Abe, Axe, Bernie, Breach, Da Business, Kid Cracker, Lipstick, Pikachu

FNGs: 0

Another great morning to get out in the gloom and better ourselves.  As Kid Cracker overshot the turn into the parking lot, there was hope from some of the pax that he would “Bo Duke” the curb.  Didn’t happen…..  5:30am hit, and we were off.

Warm Up:

Half a mile warm-up that finished over at the steps on the other side of the library.  Bunny hops up the steps to circle up for some dynamic warm-ups.

  • SSH x 15 IC
  • Squats x 10
  • Hillbillies x 10 IC
  • Frankensteins x 10 IC
  • Hacky Sacks x 10 IC

The Workout:

YHC set up cones to mark off 100m for some strides with a twist.

  • 10 to 12 100m strides.  Recover back to start, stopping halfway to do 5 reps (cycle through merkins, squats, burpees)

After stride work, we moseyed on over to the steps at the library for a round of drop-sets

  • Round 1
    • 5 Derkins, 5 Merkins, 5 Irkins
    • 7 Squats, 20sec Chair, 7 Monkey Humpers
    • 10 Incline dips, 10 regular dips, 10 decline dips
  • Round 2
    • 7 Wide Merkins, 7 Merkins, 7 Close-Grip Merkins
    • 10 Squats, 20sec Chair, 10 Monkey Humpers
    • 10 Incline dips, 10 regular dips, 10 decline dips
  • Round 3
    • People’s Chair x 30 IC
    • Frog Sit-ups x 20
    • Balls2Wall x 20 IC

Mosey to starting point for Mary

Mary:

Leg stretches: Calves, Hips, Quads, Hamstrings

Announcements:

  • Wear R.E.D. (Remember Everyone Deployed) on Friday to either Cletus or Ivan, and Breach will donate $1 for every Pax who does so to the HS Food Pantry
  • Help out the HS Food Pantry this weekend from 9am to noon

T-Claps (Recognition):  To all the Pax.  100m strides with little rest and exercises in between definitely gets your heart rate up.  It’s not about beating other Pax, it’s about beating yourself and putting in the effort.

Prayer:

Prayers up for Crab Legs, Pilgrim’s dad, my father’s wife, and those dealing with ailments.

Honored to lead.

-Bernie

Today’s Workout Is Brought To You By The #11

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So during the pre-blast mumble chatter for this workout YHC learned that Squatter had already brought the Mickey Mouse Merkin to Disney the week before. Having been encouraged to read over Squatter’s backblast, YHC became inspired to work with the number 11 since Squatter had claimed 7’s the week before.

EC: Quite a few Pax came out for EC – possibly more than half of the workout. YHC, Warbucks, Dahmer, The Natural, and Shamwow started at 0500, with YHC and Warbucks running the 1.5 mile loop as a warm up once and then hard the 2nd time to get after that Strava segment.

Chips, Nemo, 187, Fonzie, LED and Axe also did EC.

For those keeping count, that’s 12 out of 13 that did EC. Very impressive.


FNGs: None (but it was Plex’s one week anniversary – way to stay after it)
Warm Up:

Lap around the parking lot. Last half incorporated butkickers and high knees.

Circle up for 10 burpees as Abe arrived during our warmup lap.

Note: This was second after YHC promised Fonzie there would be no Burpees after LED put us through 50+ yesterday at the Trot. Oh well, some traditions have to stand.

10x SSH IC and we seemed warm enough.
The Workout:

Mosey to the half pipe and partner up along the way for the first round of 11’s. 1 pax goes to one hill for 10x Star Jumps, other goes the other way for 1x Monkey Humper. Bonus Turkish Getup in the middle every time you pass (but just 1 each time – turned out to be enough to kill the momentum and make things harder for no reason. My style). Switch hills and count down/up so it always adds up to 11.

After we finished that fun time for our legs we went back to the meetup parking lot to trash our shoulders with the Mickey Mouse Merkin Mile. Partners run opposite directions and when they meet they perform 11 Mickey Mouse Merkins (Wide Merkin, Diamond Merkin, Wide Merkin – WDW aka Walt Disney World).

Original plan was the pax would continue this dropping by 1 every time (YHC learned from Hello Kitty in Chicago that this should be a descending thing, not an ascending one). However after round 1 it was clear that this was unreasonable, so YHC audibled to dropping the count by 2 every time.

Once finished we went to the highlight of the AO – the abyss. (I guess you could argue about the turf fields, but today it was all about the abyss).

Pax go to the bottom for another round of 11s – 1x LBC In Cadence (IC) at the bottom. Pax bunny hopped up the stairs (yeah, that sucked) for 10x Low Slow Flutters IC at the top. Standard 11s – drop the LBCs, increase the flutters. We stayed together as a group for these, holding 6 inch holds for the 6.

2nd time up the abyss we bunny hopped again, times 3 and 4 we wheel burrowed with our partners. Sadly after time 4 we were approaching our time limit, so we headed back to the meetup parking lot for some Mary.

Mary:

Pickle Pounders x20 IC (impressive form by ShamWow!)

Homer to Marge x10 IC, x5 IC each leg

Shoulder taps x10 IC

Yoga – runners pose on each side x10 seconds, pidgeon pose on each side x10 seconds and we were done right at 45 minutes.
Announcements:

Work day at the food bank this Saturday. 9am – noon, bring gloves, they have tools.

Push for those that haven’t Q’d to sign up. Sheet is pretty empty for next week 🙁

T-Claps (Recognition):

Warbucks for pushing himself to run fast on EC and getting on the segment leader board. Sometimes you have to push yourself!
Prayer:

187’s neighbor Tom – prognosis is better but continued prayers.

Shredder – praises for progress.

Skidmark for the annoying calf injury

Crab legs as always

YHC took us out. Always an honor and a privilege to lead!

Better, Stronger, Faster – $6 Million or TOAST?

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One year F3 anniversary Q apparently had an impact: “I think you toasted us all,” was the compliment coming from Banana Seat.

But, it wasn’t me really, it was all the workouts that I’ve done over the past year. Today, I simply incorporated memorable parts of those beatdowns.

EC: Intervals for Slide Rule, Warbucks, YHC
Warm Up: Mosey to amphitheater, SSH x 55 (shout out to The Natural, who Q’d the entire week of his 55th birthday); yoga moves (shout out to Slide Rule, who Q’d yoga last summer); Bat Wings (shout out to Banana Seat, who always brings excellent material).
The Workout: 15-20x Dips on the ledge, followed by 15-20x Australian Mountain Climbers (shout out to Blue Hen, who brought AMCs to my first Nut Cracker workout–in the rain). Rinse and repeat 3x dips and Australians today.

Mosey to greenway. Guantanimo until each PAX had moved to the front 3x.

Mosey to parking lot: Partnered up. Wheelbarrow to top of parking lot. Add a burpee every time you switch drivers (shout out to Moby, who brought this to Nut Cracker one day). Next, Merkin shuffle (shout out to 187, who seems to like this one). This is where some real “toasting” occurred.

Lots of “recover on the run,” which is my favorite from CHiPs and Emeril Q’ing Paradise City.

Mosey to dirt parking lot. Time for some Jack Webbs to 21. Shout out to Nemo for burning up Disney with this one hot Thursday.

Mary: Slide rule led LBCs while I got ma phone. Next, I led low slow flutter, Hello Dollys, pickle pounders, and Banana Seat led Australian Snow Angels.
Announcements: 2.0 workout Saturday Womble 9 am, check Slack, FB
T-Claps (Recognition): All those great workouts and Qs over the past year.
Prayer: Nemo’s mom’s friend, who fight with cancer is about to end, Breach doctor visit today, Banana Seat’s father in law.

2 words “Sarah Beth”

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FNGs: N/A
Warm Up: Mosey over to “The Point” church lot.  SSH x 50, Daisy Pickers x 15, Merkins x20, Shoulder Taps x15, Mountain Climbers x15, Nipplers x15
The Workout: This morning was about making the most out of our Steam Engine and not forgetting about the Caboose.  Mosey down Raleigh St. and down HS Rd to the Mama Birds lot.  I had a nice dream last night about Chips and in the dream I was asked to do something Chips would do.  All I could remember was the suicides we did at Ting and Chips telling us we wouldn’t stop until we merlot.  We did suicides end to end in the lot with Merkins x10 at one side and YHC choice at the other (LSF, American Hammer, H2M) We repeated until early morning Cigarette runs encroached on our lot.  We mosey North on HS Rd until the cut in road to cemetery hill.  YHC wanted to give the PAX a beautiful view perched up top cemetery hill this morning.  We then did hill repeats with Burpees x5 at the bottom and LBC x15 at the top.  We repeated until YHC felt it was necessary to head back to the station.  2.5-3 miles round trip
Mary: YHC did his best to lead the PAX in Yoga stretches to close it out
Announcements: Discounted Wrightsville Half/Full will end May 1st,  Q Sheet– Sign up! Our Q sheet is embarrassing compared to CARPEX.  I went out there and signed up for 3 workouts this week alone.  I inspire you all to do the same!

T-Claps (Recognition): Peak Week and Foghorn with weighted vest.  I told you all in the beginning you would hate me by the end, hopefully I met that expectation!
Prayer: Moby’s father Tom, Henry from 12 Oaks, Marriages

Always a pleasure to lead you men. Thanks Nemo for the opportunity!

Don’t Drop your Rock

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FNGs:None
Warm Up: Quick Lap around the field.  Indian style of course.  SSHx15, SumoSQx15, HR Merkx15, MClimbx15, Cpickx15, MNClubx15, PSqtx15, BDogx15.  Mosey to rock pile.
The Workout: Choose medium to large rock that you will have with you the whole time.  Weight exercise on one end of the lot and then mosey to other side of lot and back for a new exercise.  The weight exercise and the mode of getting to the other end of lot will change.

Deadlift to shoulder press with rock x 20, run to end and run back.

Squat x 20, run to end and back.

Wonderbra x 20, lunge walk to end run back.

Wide leg squat x 20, run to end lunge walk back.

Curls for the girls x 20, run to end and back.

Triceps x 20, run to end and then bear crawl back while pushing the rock.

Bent over rows x 20, run to end, lunge walk back

Goblet Squats x 20, run to end and run back.

We still had time for more and so drop the rocks and head to pavilion for 3 sets of Urkins, Dips and Durkins.

3 sets of 10 each.  Mosey back to tennis court

 

.
Mary: LBC’s x 10, Box Cut x 10, Fred Mer x 10, PPound x 10, Plank 10 count, WW2 x 10, D Merk x 10, B Dogs x 10
Announcements: Monday workout at RTP lead by Breach, 2.0 workout lead by Brony(soon).  Breathtaker was auctioned off.
T-Claps (Recognition):
Prayer: Moby’s dad out of hospital today(we hope), Crablegs.