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Where’s Dad? and Wear Red Fridays

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Extra Extra Credit:  M4L and Pablo

Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye

2.0’s w/out their Dads:  Bullseye and Gumby

FNGs: Yes.  Hospital Name: Trevor Shirk.  F3 Name: Cookies.  @Dawgpounds BIL. From Colorado.  Colorado led to marijuana, led to edibles, led to Cookies.

Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants

The Workout: Broke off into 2 “teams” everyone doing the same workout though.  Dawgpound led 1 group, Emeril the other.

In between exercise sets kettle bell over your head walk to speed bump.  Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start

  • Exercise Set 1 = X20 Kettle Bell Swings
  • Exercise Set 2 = X20 Kettle Bell Swings, X20 Sumo Squats
  • Exercise Set 3 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm)
  • Exercise Set 4 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction)
  • Exercise Set 5 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm)
  • Exercise Set 6 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm)
  • Exercise Set 7 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm), x10 Tricep Extensions/x10 Bicep Curls

Mary:

Plank Drags

Halos

Stretching

Announcements:

Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month.  @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.

Memorial Day workouts in planning stages. Details to come.

T-Claps (Recognition):

Banana Seat won the snickers this morning

Prayer:

Camp Lejuene Marines and their families (accident last night)

Banana Seat Step Dad

Aquamans Step Dad’s dad

Bernie had a couple also..sorry forgot them 🙁

Zombies

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EC: YHC did about 1.5 miles because he couldn’t remember the route and didn’t want to get lost/show up late

Warm Up: Mosey around the parking lot

15 side straddle hops IC, 15 imperial walkers IC, 15 hillbillies IC, 15 mountain climbers IC

Michael Phelps it out

The Workout: Special request from Messi to play Wasp since he missed that day. YHC obliged with a similar game and we moseyed to the baseball field for 3 rounds of Zombie.

Two PAX were zombies, they had to catch everyone else and tag them. PAX had a 10 count to get away (you had to stay within the baseball field), and then the zombies were released. Once you were tagged, you became infected and had to do 5 burpees. After the burpees, you are now a zombie and you have to hunt the rest of the people down. Last person tagged, no burpees. Shoutout to Dovetail for his creative but unsuccessful technique of climbing the fence, it was pretty entertaining to watch.

After the third round, PAX grabbed a rut row sized rock and moseyed to basketball court for a modified Dora.

100 BTTW shoulder taps while partner runs a suicide (half court, full court)

200 butterfly situps while partner bear crawls forward and crab walks back (sideline to sideline)

300 rut rows while partner sumo squats forward and back (sideline to sideline)

PAX moseyed back to flag for Mary.

Mary: On your 6, everyone picked an exercise. I think we did four corners, one legged homer to marge, some sort of breathing-while-tensing-abs exercise, LBCs, and then PAX had a nice day because we ran out of time.

Announcements: Facebook, Slack

T-Claps (Recognition): All the PAX solo posting downrange, way to get after it brothers!

Prayer:

Banana Seat’s stepdad’s recovery from surgery, 16-bit’s mother-in-law’s husband to recover from surgery, H1N1’s travel

The Avengers (Plural)

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17 PAX showed for a repeat workout. A couple weeks ago, YHC performed this Avenger themed workout solo. I thought it would be a great day to share the workout with others this time.

EC: Cupid, Maybelline, Squatter, Chipper

FNGs: None

Warm Up:
Reverse loop around tennis courts with some carioca mixed it.
Seal jacks x20
Ironman take off – deep squat, on the up extend the calves and hold for a 4 count x10
Peter Parker Peters – 4 count on right leg then 4 count on left, x10 each
Upper body stretches

The Thang:
Iron Hulk – 1:4 merkin to rock air press to 10:40
Hulk smash rock slams x20
Hulk curls – grab the biggest rock you can find and AMRAP curls
Mosey over to tennis courts
7’s – WWII’s 4 ct = 1 & Peter Parker merkins
Bear crawl to advance back and forth, last stretch YHC called for spiderman crawl

Capt. America Suicides
suicide to the end of each tennis court white line and back to start. On far end, knee tucks and at start burpees. Increasing by 1 each trip down for a total of 10 reps each after 4 sprints

With about 9 mins to go YHC called an audible for some BTTW. 60 secs but as guys started dropping we modified it to 45 secs. Circle up for Mary.

Mary:
Capt. Thor 1:4 WWI and american hammers, increasing up to 10:40
Dr. Strange circles – on six, shoulders and head off ground, circles with legs together counter clockwise x10 then clockwise x10
Ended with 1 minute to spare

Announcements: See FB and slack, races coming up

T-Claps (Recognition): 2 from Carpex grabbing some EC (Squatter & Chipper) and possibly going for the fritter

Prayer:Injured PAX, H1N1 travels, graduations coming up, Mother’s Day and those first time without moms, Armed Forces, 1st Responders

It was great to do this workout again but this time with some F3 brothers. Great work today men!

BS Out!

504 Burpees is a lot…

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FNGs: Nope.
Warm Up: U-Turn has been bringing a full parking lot to Starbucks lately…First Mosey with high-knees and butt kickers to Wendy’s front lot. YHC realized we were right in front of the plaza entrance. Safety first, we moved one more lot over. We’ll likely circle here from now on as there was more room to spread out.

SSH IC x20

Imperial Walkers called by YHC but YHC started Hillbillies, corrected to x15

Hillbillies x10

Leg Stretching R/L, walk-arounds etc.

The Workout:

Lost count of the bikers going – maybe 5?

Others varying w/ varying routes of 3, 5+, 15 for those doing EC EC.

Following the thang, 21 Burpees OYO based on the callout for AO’s to remember Riley Howell – the hero of the UNCC shooting – who tried to stop the shooter and was fatally wounded in the process. God Speed Riley.

Mary: N/A
Announcements: Dad’s workout was this AM, Run the Quay 6/1, check channels/FB for Wrightsville registration link.

T-Claps (Recognition): Aquaman for creating his own route this morning and repeating the suicide hill climb on Irving!
Prayer:

YHC took us out. Riley Howell from the UNCC shooting and all those impacted.

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.

Hand Cramps

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12 PAX for a bricktaculous workout at KG. YHC filled the trunk with some red bricks last night for a not so FNG workout. Overachiever started this Monday so he was the freshest PAX member to join us at KG. YHC returned from EC with 3 minutes to go. PAX grabbed a brick for each hand and away we went.

EC:
2.5 miles: Cupid, H1N1, Messi (bike), Overachiever, Banana Seat

HC/Fartsack:
Norm – alarm problems

Warm Up:
Get bricked for warm ups
Laps around parking lot with carioca and some butt kickers.
Air squared x20
Windmills x10
Stretches w/o bricks
Sir fozio arm circles 10F 10B
Good mornings x10

The Workout:
Partner up and then mosey over to the baseball field
Brick-barrows – Take turns with partner brickbarrowing base to base. Squat hold when complete. All PAX went back to 3rd base to help bring in the six.
Lunge walk the bases with bricks overhead. Brickees X5 at each base. Squat hold for the six.

Mosey back over to the parking lot
Brick-a-sides
P1 runs to cones and back with bricks, 4 distances (tap the ground with brick when changing directions)
P2 does exercise called with bricks AMRAP
1-Bricklers (nipplers)
2-Hammer Curls
3-Morning Wood
4-Triceps
Hand stretches once completed

PAX was pretty smoked but lot of time left on the Vivoactive. So we circled up with our bricks.
Brick flys x20 IC (fly out to side, down, then out to front, down = 1)
Plank jacks on bricks x20 IC
Hand release merkins with brick extensions out to side for the release x10

Mary with bricks of course:
American Hammers x15
Boat Canoes x15
WWI’s x15
Have a nice day!

T-Claps (Recognition):
YHC called out the 6 to hear a little about them. However, we just did this with Dovetail so the next HIM inline was Boy George. He was returning to the gloom since Oct 4, 2018. BG got his name because he use to play in an 80’s hard rock cover band. F3 has helped contribute to his strong running ability. BG accomplished a double marathon, a 100-miler, some ultra’s, etc. BG showed some emotion as he realized what he’s been missing in the gloom. Awesome work my man and welcome back!

Announcements:
Events and Runs coming up, Dads 2.0 workout this Saturday, Dads Camp, TC Awareness month coming to an end.

Prayer:
16 bits MiL’s husband had foot amputated
Praise for Boy Georges wife finishing dental school with honors
H1N1 work travel
UNCC families
Cupid’s friend having back surgery
Banana Seats good friend Brandon had a heart attack a couple weeks back
Crab Legs and injured PAX

YHC thought of the 3 Little Pigs story when loading the bricks up last night. The house stood strong once made with bricks. They make us stronger during a workout just like making a foundation stronger. We need to build a strong group of friends that will support you, such as F3. HIM to lean on during life’s struggles. Sharing this metaphor was a bit different but hopefully you get the idea.

It was a great day to be at Kenny’s Grave. I hope all the PAX got stronger and pushed outside your limits. It was almost a Q merlot near the end of suicides but held strong. Only 1 brick was destroyed by Messi. Thanks for letting me lead again guys and for the company this week.

BS Out!

VolunTold to run a Paradise City workout

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Sunday evening @Emeril  sent a text out to determine if he should go to Paradise City or Downtown Train Monday morning.

Text went like this:

Emeril-  Who has the Q at PC tomorrow?
Spreadsheet pic comes thru.  4/29/19 Emeril/Midget
Dawgpound: “Well lookie here”
Midget:  “Nice…Emeril…Let’s kill them”
Emeril: “Bullshit”
Dawgpound:  “I’m getting excited, I’ll go ahead and save it. Would love to have a Midget and Emeril Q”

FNGs: GrubHub

Warm Up: On the jog.  Good Mornings, Fire Hydrant, SSH, Imperial Walkers, Burpees

The Workout: 11’s on the hill by b-ball courts

Start with 10 hand release merkins
Indian run two groups to top of the hill
1 Squat
Keep going
Continued with occasional breaks for Burpees, Wide Grip Merkins, Homer to Marge,

Mary: Pigeon, Runners Pose, LBC’s, Clam Shells

Announcements: Southwake Dad’s workout Saturday. @Bernie and @Brony have the Q

@Yogurt continues sprint workouts after PC

T-Claps (Recognition): Cowboy for setting up the CPR class.  Gumby for completing 8k

Prayer: Crablegs, can’t recall if there were others.

The Avenger

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PAX:

YHC rolled up at 0520 to set out the agility ladder on the court. Drove over to set up the flag. Parked the car and got out with 3 mins until go time. Belly was rumbling but knew it was almost go time. However, no one else was pulling into the lot. I knew it would be light today with some usual’s traveling and others going for the tasty turd. 0531 I went ahead and helped the open restroom smell better. 0533 YHC is debating on solo workout or go back to bed. After all, the canes game went into double OT and of course I stayed up to watch who won. With the last Avengers movie coming out today, I wanted to lead an inspired workout by some of the best superheros of our time. My middle kid was up before I left with a fever and my M wasn’t feeling good either. A quick text and she asked if I was going to lead myself in a workout. My response…

Warm Up:
Started some music on my phone and hit a quick lap around the track. Then over to the court.
Seal Jacks x25 IC
Iron Man take off x20 – deep squat down then back up, extend calf raises and hold for a 4 count
Peter Parker Peter x10 each leg – 4 count on right leg, then switch
Upper body stretches

The Hulk:
Grab a shmedium rock
Iron Hulk – 1:4 merkins to rock presses up to 10:40
– This was a mental game bc I had no one but myself to help hold me accountable. Once 20 presses came into play, had to break up the presses into two smaller sets to complete. Was happy to get through 10 merkins followed by 40 rock presses.
Hulk smash rock slams – switch out rock for a bigger rock x20, squat to lift, overhead press and slam
Hulk curls – grab a very large rock and AMRAP. Got to 35 reps and bi’s were on fire.

Spider-Man:
Spider-Man 7’s
WWII’s 4 ct = 1 (knees bent) on sideline
Spider-Man crawl from sideline to sideline
Peter Parker merkins on sideline
– The Spider-Man crawl was quickly modified after a down and back to a bear crawl. It was unrealistic.
Made it through and worked up a moist shirt.

Flash:
Using the floor agility ladder. Full sprint through with different movements down, burpee at end, same movement back, burpee. x5 passes for a total of 10 runs through and 10 burpees.

Thor (Mary):
Capt. Thors 1:4 to 10:40 – big boy sit up and american hammers

T-Claps (Recognition):
During Mary there was a guy in the back of the parking lot doing wind sprints by himself. After the workout I went over and introduced myself and invited him to F3. Antonio was running strong over and over. Hope he joins us soon.

Prayer:
Before pulling up the flag, I took a knee in front of it to thank my Lord.

So glad I didn’t leave. It felt good to get a workout in. I hope this helps the PAX know that you can do a workout solo. Don’t give in to the temptation of being slack. You get stronger when you put in work. The sunrise was beautiful this morning and glad I was able to witness the start of another day.

BS Out!

Tearing down the walls

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It was a pleasure to lead guys.

Several showed up for ec including: dauber, doc, r22, Cupid, modify, pikachu, beater, aquaman, h1n1, Messi, bullseye, led

FNGs:Trojan – Eric Julien
Warm Up:20xSSH, 20x Moroccan night clubs,10 forward and reverse Fabio arm circles, 10 hillbilly’s, 10IW, 10 burpees OYO
The Workout:Walls of Jericho

7 exercise @ 7 reps with jog around courts inbetween

prisoner squats, run, diamond merkins,run, captain Thor’s, run, mountain climbers, run, wide merkins,run, Red Bull jacks, run, burpees

Burpee break down suicides on tennis court

bear crawl to 1st line 4 star jumps

bear crawl to 2nd line 8 squats

bear crawl to 3rd line 12 in/out planks

bear crawl to 4th line 16 merkins

Great job picking up the six guys!!

Mary:Several pax’s contributed to Mary doing the following

lbcs, LSF, boat canoes, burpees, American hammers, pickle pounders, box cutters, hello dolly, windshield wipers, Freddie mercuries

Announcements:see slack and FB. 16 k this weekend cheer on pax’s after ground pounder

T-Claps (Recognition):breach and the breath taker
Prayer:pray for several health issues among pax family and friends. Cancer, mental health.

Partner Ball Kicks

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YHC peeled in at the last possible minute after fart sacking through EC (good job Slide Rule, Pablo, & U.T.I!) to a very full parking lot that included some old familiar faces. A quick round of hellos and we were into warmup.

FNGs: N/A
Warm Up:

SSH x10 IC

Imperial Walkers x10 IC

Lap around the parking lot consisting of butt kickers, high knees, and finishing with frankenstein walks (or ball kick walks if you’re too close to the pax in front of you).
The Workout:

Lots of good miles ran this morning with some great picking up the six action by Lipstick and Cowboy. Way to be boys.
Mary:

Numerous double downs for Ground Pounder’s 1 year anniversary.
Announcements:

First responder training. See online.
T-Claps (Recognition):

Lipstick & Cowboy for picking up the 6. This is what makes us more than just a run club – remember it!
Prayer:

Banana Seat’s neighbor. Unspoken.