Tag Archive for: Abe

5 Year Anniversary Q – Gamecock gave ’em 9 inches when they really only needed 6

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5 years ago yesterday I came out to Kenny’s Grave for the first time at the behest of my friends Yosef, Slots, and Wrangler.  We ran to the AO where I then got my ass handed to me for 45 minutes.  I came back though the next week.  And every week after that for some time before I decided to venture out to other AOs and explore more of what South Wake had to offer.  It will sound like hyperbole but it’s not; it was life changing.  I’m thankful for every post, ever Q, and every PAX in the last 5 years and I’m looking forward to the next 5 as well.

Being that my first workout was so memorable I looked up the backblast from that beatdown (It’ was Kenny Grave’s 2nd workout post-resurrection) and tried to emulate it as much as I could, modifying only because of my shoulder injury.  We ended up with a lot of sweaty dudes at the end and I think everyone “enjoyed” themselves.

FNGs: None today

Warm Up:

Lap around the track and to the basketball courts

Squatted seal claps x20 IC

High knees x20 IC

Windmill x10 IC

Daisy Picker x15 IC

Imperial Walker x16 IC

Hillbillies x10 IC

The Workout:

We paired up and went to the corner of the court for partner hops.

Partner 1 was on their 6 holding 6 inches while partner 2 did side hops over their legs.  Two round of this.  At one point someone complained that Gamecock was giving 9″ when they really only needed 6″.  Sounds like a personal problem.

After those two rounds we did Superman broad jumps around the court.  5 pax laid down and held superman while the other man did broad jumps over everyone.  Once he was done he got down and the last man started jumping.  We did this for one full lap around the basketball court.

After that we moseyed back to the parking lot and got in two lines.  Three rounds were done where one man from each line made their way up and back across the parking lot while everyone else was doing AMRAP exercises.

Round 1 – Duck walks and AMRAP squats

Round 2 – Lunge walks and AMRAP LBC

Round 3 – Backwards job and AMRAP reverse lunges

Finally over to the pavilion to do one set of 10 box jumps and 10 step ups with each leg.  We had to cut this short due to time.

Mary:

Back to the flag to do

Protractor

Exaggerated LBC x10 IC

Homer to marge x16 IC

Announcements:

Backpack collection for foster kids – See Abe’s posts in 3rd F channel.  We’ve closing in on our 150 goal

Warbucks is gathering donations to take to UNC in celebration of his son Maddox.  He has posted an Amazon wishlist in 3rd F and will also take monetary donations.  Reach out to him for more info.

Prayer:

Phew, there were a lot today so forgive me if I forget something or someone.

Banana Seat who is recovering from illness

H1N1’s daughter who is learning to drive.  Today is day 2 so clear the roads in FV.

Finkle’s wife has a job interview

Finkle’s project manager at work who is under a lot of stress due to contract stuff.

Finkle’s 2.0 traveling from Mexico to Texas

I know I’m missing some so my apologies for that.

 

The last 5 years have been a joy and I truly have enjoyed all of it, mostly because of all of you.  I can’t wait to see what the next 5 bring.

 

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Cletus

Irrelevant bug facts and a Personal Anniversary

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FNGs: No

Warm Up:  SSH, Willy Mays, Daisy Pickers, Sir Fazio, Seal Claps

The Workout:  7’s in the parking lot – Doubled up burpees on both ends…lol

Simple stuff today.  Set up stations under the covered picnic table area:  People’s chair, balls to the wall, curls for girls w/dumbbells, WWII, standard merkin, Squats w/30lb ruck, alternating shoulder raises w/dumbbells.

The timer was my homemade Quadzilla tire sled pull.  PAX chose a station to start in and the tire puller ran to the playground sign and back, at which time all PAX would rotate.  We got two full rounds in.

Mary:  YHC called box cutters then opened it for popcorn:  Freddy Mercury, reverse boxcutters, some goofy but difficult thing Pikachu called, low slow flutters…I don’t remember the rest.

Announcements: Trash pick up and backpack donation that Abe is collecting for

T-Claps (Recognition):  YHC share with the group that today is his 4-year sobriety anniversary.  In his old age, he’s not big on most anniversaries, traditional ceremonies and the like, but this one is different.  A time for reflection, praise and the sincerest of gratitude.

Prayer:  The usual

rain

What’s a little rain?

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FNGs: none

Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: 
Thing 1: EMOM 5 exercises / 5 rounds
– 8 burpees
– 15 deadlifts
– 15 box jumps
– 15 kettle bell swings
– 15 goblet squats
– 30 sec jog around playground for recovery

Thing 2: 3 rounds of alternating People’s Chair / Urkins

Mary: WWIIs and Mountain Climbers

Announcements: F3SW Picnic June 24th

T-Claps (Recognition): Pumpkin Spice for braving the rain and keeping me accountable.

Prayer: Pumpkin Spice’s family 

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The Bowler Runs 4 The John

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FNGs: Nuh uh

Warm Up: EC was had by 187, Lipstick, UTI

The Workout: A past route of my own creation returns!

Mary: Profuse sweating in the parking lot, heavy breathing

Announcements: 

  • Bottle Share this weekend – see Cupid and Slack
  • Picnic next weekend – see Cupid and Slack
  • 3 Alarm Run – just show up (See Q sheet)
  • R4TJ in need of a site Q – Bring the flag, encourage leadership, draw up some running routes – Ask Lipstick, UTI, and Redenbacher for past Site Q overview.  

T-Claps (Recognition):

Flag provided today by Yogurt – thanks brother!

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Prayer:

  • Maybelline
    • MIL is having open heart surgery, M is traveling to be with her
    • Dad is recovering from recent procedure
  • Pikachu
    • MIL is traveling
    • Mom is having surgery
  • Down Range
    • New baby, new to the area, new job
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100 emoji

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FNGs: none

Warm Up: Warmed up on the commute over.

The Workout: YHC was the only PAX this morning, so I called an audible. 5k while picking up trash. For every piece of trash, one merkin and one squat were performed (squat was to pick up the trash). Managed to get 100 pieces of trash (ended up being about two grocery bags’ worth), 100 merkins and 100 squats before calling for time.

Announcements: Picnic on June 24th, CSAUP TOMORROW!

Prayer: neighbor’s brother

trash

Plogging at R4TJ

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FNGs: none

The Workout: YHC learned of plogging recently (picking up trash while running/jogging). Global Running Day was coming up and I decided to take the Q and celebrate by plogging. 

4 bags of trash were collected and 3.7 miles were covered in one hour. Pace was definitely affected with lots of starting and stopping. But I still managed to get a decent run in and Main St is cleaner for now. 1st and 3rd Fs accomplished.

Prayer: 187’s mother-in-law, Maybelline’s dad

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My Wife’s Yoga Instructor

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FNGs: none

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout:
Thing 1: Four Corners
Add on one exercise each corner. Then take them off on the second go through. Exercises were Merkins, WWIs, Squats and Mountain Climbers

Thing 2: The Wall
Moseyed over to the low wall next to the playground. Urkins, Durkins, Dips and Step Ups. 3 rounds.

Thing 3: The Rocks
Moseyed over to the rock pile. Curls for the girls, Tricep extensions, Ruh Rohs, Overhead Press and Imperial Walkers. 3 rounds.

Thing 4: The (other) Wall
Alternating People’s Chair and Balls-to-the-Wall. 3 rounds.

Mary: Popcorn Mary. Pumpkin Spice introduced us to a new favorite called “My Wife’s Yoga Instructor.” American Hammer position, but alternate arms reaching to the side and back. Good stuff! We all threw out some exercises and then wrapped up with some stretches.

Announcements: CSAUP and picnics coming up.

Prayer: Pumpkin Spice’s buddy for strength and guidance navigating life changes.

Forceps Respect Q @ Cletus

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First of all Thank You to everyone who showed up for my respect Q.  July 4th will mark my 6th year with F3 and it has been such a positive and amazing experience for me. I cannot express how much this organization and so many of you have meant to me in my life.   

FNGs: None

Warm Up: Good mornings – 10 IC, SSH x 25 IC, Daisy Pickers – 25, Willy Maze Hays – 10 IC, SF Arm Circles – 10 IC

Mosey to rock pile – Pax pick up two small rocks

3 sets of each rotating around circle

Curls- 25 IC, Tricep extensions -25 IC,  Nipplers – 25 IC, Overhead press- 25 IC, Seal Claps – 25 IC

Dora: Partner up

100 merkins, 200 LBCs, 200 squats rotating exercises while the other partner runs to end of parking lot & back 

Plank Hold till all teams are done.  

Patty Cake Planks to 25 IC

Big Boy Sits ups to 25 IC

Mosey to playground.  

Same partners: 1 HIM does 25 Pull up while other does Mountain Climbers x 25; Plank Jacks x 25

Mosey to tennis court to meet up with Crazy Ivan crew

Banana Seat led us through some Ab exercises which included American Hammers 

Announcements: Run for Quay +2nd F and Sprint Tri on Saturday

Prayer: Banana Seat led us in prayer  

ouch

Leg Day at the Nest

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FNGs: none

Warm Up: mosey around the park, SSH, Good Mornings, Imperial Walkers, Hillbillies,  Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout:
Thing 1: Four Corners
1st Corner: Straight Leg Deadlifts, 10 each leg
2nd Corner: Split Squat, 10 each side
3rd Corner: 3-directional Lunge Matrix, 6 count, 10 each side
4th Corner: Tempo Squat, 10
Moseyed various ways in between and completed 3 rounds.

Thing 2: People’s Chair / Calf Raises, 3 rounds

Thing 3: Urkins / Dips, 10 each, 3 rounds

Mary: 1 round of Popcorn Mary, with Outlaws called by Gamecock (that one was new to me). Wrapped things up with some yoga.

Announcements: 2nd F for Run the Quay at Gamecock’s house. Check Slack. F3 South Wake Picnic is June 24th at Harris Lake.

Prayer: Rubiks for possible tinnitus.

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Early 51 Birthday Q

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FNGs: None

Warm Up: lap around the Culture Center/Library; GM, WMH, Arm circles/seal & overhead clap.

The Workout:

Circuit One: 3×17 SSH/Mountain Climbers/LSF

Lap around library

Circuit Two: 3×17 Durkins/Urkins/Dips

Circuit Three: 2x Colt “51s” /Bolt “51s” / Triceps (17 count) w medium size rock 

Circuit Four: 2×51 count People’s Chair and BTTW. Modified w Australian Ass Smackers if desired.

Mosey back to the flag

Mary: Round of 10 count in cadence abs: LBC, AH, H2M, Air Bender, Hundreds. Finished w hamstring and runners stretch. 

Announcements: Picnic , CSAUP and Memorial Day Murph coming up. Check Slack. 

T-Claps (Recognition): My 51st birthday tomorrow , May 23rd.

Prayer: My M is in Israel- safe travel; Plunger’s M having a procedure tomorrow.