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Norm’s Send Off

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Norm is on his way down to South Carolina for National Guard Boot Camp
Before he left he Q’d The Nutracker this morning

 

FNGs:none
Warm Up:

SSH x 20

Sir Fasio Arm Circles 10 Forward 10 Backward

The Goodmorning x 10

Frankenstein x 20

Daisy Pickers x 15
The Workout:

Mosey to Rovisys on the way – Erkins x 15         Durkins x 15     Dips x 15

3 rounds of Merkins x 15 , run up the hill(some raced Pikachu), WWII’s x 15      mosey to handrails, Pax bridge handrails with pax bear crawling under to bottom

Mosey back with stops for low slow flutter x 20,   LBC x 20,    american hammers x20
Mary:
Announcements: Picnic—everyone bring mac and cheese
T-Claps (Recognition):
Prayer: Norm and his boot camp

9/11 Stair Climb

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At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.

FNGs: Welcome Side Piece, Smokey, and Swanson!

Warm Up: SSH x20, mountain climbers x20, good mornings x20

The Workout:

110+ flights of stairs.

3 Years & 1 Onesie

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Solid crowd for YHC’s 3 year anniversary – clearly my warnings of no funny business did nothing to deter anyone from showing up.
After some speedy EC with Yogurt YHC donned the infamouse Pikachu onesie to make things really interesting. 0530 was here with no FNGs and we were off (our FNG showed up ~5 minutes into the workout).

EC: Pikachu, Yogurt, Skidmark, Dahmer, Aquaman, Redenbacher

FNGs: Sea Breeze

Warm Up:

Mosey to small tennis court and circle up

3x Burpees OYO
5x Burpees OYO since M4Life’s car clock needs to be fixed
SSH x 53 IC
Breakdancer x10 IC
Good Morning x10 IC
The Workout:

Stay on the tennis courts, partnering up (size matters, speed kinda matters)
Start at fence along long side of court, partner 1 does 10 partner carry fence squats, then wheel barrels the short way across the courts
Partner 2 repeats on the other side
Repeat counting down to 1 dropping by 3 each time. Can’t just do 1 so do 10 on the set of 1.

Mosey across street down hill to the well lit big hill in back
Partner 1 bear crawls to the top, does 10 derkins, crawl bears back down
Partner 2 does crab cakes until they’re back and then switch
Repeat with derkins going down 3 each time (7, 4, 10)

Mosey back across road all the way to pull up bars
Partner 1 does 10 pull ups
Partner 2 holds squat hold or helps partner if need be
Repeat with pull ups going down by 3 to 1….10 if pax can handle all that

Mosey back to tennis courts (big one this time) and line up along side line near fence.
Burpee broad jump across both courts to the other fence. Circle up for mary.
Mary:

LBC x20 IC
Plank hold for 3 minutes of fun:
1 minute of left hand up, left leg up, x10 crunches
1 minute of right hand up, right leg up, x10 crunches
1 minute of chill cut, pickle pounders, big boy pickle pounders
Announcements:

Great overview of Travis Manion Foundation by Breach and Lt. Dan.

New coffee spot for Fridays – Harvest Moon near Bass Lake Draft House/Lowe’s Food

T-Claps (Recognition):

Crab Legs for an inspirational summer
Prayer:

Crab Legs

Noah’s Ark & Michelle

Those impacted by 9/11

 

 

Always an honor and a priviledge men – thanks for making the last 3 years great. Can’t wait to see what the next 3 hold in store!

1 Year Anniversary Q – Part 1

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FNGs: None

Warm Up:

YHC was running a little short on time coming back from EC so 10 PAX jumped right into a quick mosey around the parking lot to get the juices flowing. Even though the temps were in the upper 60’s, humidity was about 99% so we were all sweating pretty much right out of the gate.

We started with some Good Mornings (x10 IC), Windmills (x10 IC), Sir Fazio Arm Circles (x10 IC forward & reverse); Daisy Pickers (x10 IC); SSH (x20 IC)

The Workout:

YHC made no promises about the BRR friendliness of this workout. Good move because it wasn’t.

First exercise was a Indian run around the parking lot (same route as the opening Mosey) – past PAX did 3 Turkish Get Ups and sprinted to the front of the line. I took about 3 laps around before all PAX got their TGU’s in but we got it done and were ready for the next challenge which was…

Everyone picked a partner (size was irrelevant). Partner 1 did an ab exercise while partner 2 ran about 100 meters to do a non-ab exercise, then run back to partner 1 – switch places – rinse & repeat for 5 rounds.

Round 1: WW2’s / Merkins x 15 IC
Round 2: LBC’s / Prisoner Squats x 30
Round 3: Freddie Mercuries / Shoulder Tap Merkins x 15 IC
Round 4: Low Slow Flutter / Monkey Humpers x 20 IC
Round 5: Plank Jacks / Burpees x 10
A little grumbling was heard about how non-BRR friendly the workout was to this point but everyone kept going nonetheless.
With about 15 minutes left, we moseyed to the rock pile to procure a medium size rock for 2 rounds of Curls for the Girls, Tricep Extensions and Overhead Press (Round 1 x15 IC; Round 2 x10 IC).
Rocks were returned then we moseyed back to the front parking lot for the exciting conclusion.

Mary:

We went around the horn for a 10 count of PAX choice which notably included Diamond Merkins, Burpees and a down and back sprint.

Announcements:

BRR this weekend

9/11 Stair Climb next week @ 5:45am – be on the lookout for clown car options.

There will be a 3rd F opportunity at Healing Transitions at 9am(?) to spread mulch – should take 2-3 hours followed by a 2nd F.

T-Claps (Recognition): BRR guys for not bailing out on a “Non BRR friendly” workout. You know who you are. Martini for making it out to EC

Prayer:

Crab Legs; Shredder; others with injuries or other challenges keeping them from posting

BRR this weekend – safety before, during and after the race

17 AT THE NUT FOR A VQ

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EC: Norm, Slide Rule, Pigpen

FNGs: Nope

Warm Up:

Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.

SSH X 20

Fazio F/B X 10

Daisy Pickers X 10

GoodMornings X 10

The Workout:

PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.

Group 1: Pullups AMRAP

Group 2: BTTW

Group 3: Merkins AMRAP

Group 4: Sprints up the hill x 4

Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.

 

Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!

5 burpees OYO before moseying back to starting position for Mary

Mary:

Circled up and went around with each PAX naming a different ab exercise.

Announcements:

9/11 stair climb

T-Claps (Recognition):
Prayer:

Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken

F3 is a superpower.

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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

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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.

“Fresh Air” Zone

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EC: Axe, Cowboy, Dawgpound, Dumbo

FNGs: not today

Warm Up:  YHC showed up at 5:27, planted the flag, grabbed my light vest, and headed over to the group to get started. A quick glance at my Garmin showed 5:29. Lipstick got us started and turned it over to me as I entered the circle. Thanks Lipstick and sorry PAX for cutting it so close this morning.

All exercises in cadence

10 x SSH, 11 x Frankensteins, explained the route and off we go

The Workout: Turkey Leg was in play today. Good work by all PAX going strong through Crossway.

 

 

 

 

 

 

Mary:  We circled up as remaining PAX came in and we all started to get a little light headed from the exhaust fumes coming out of the truck that one of the construction workers felt obligated to park right next to us and leave running. We relocated to a “fresh air” zone and circled up for CoT.

Announcements: Labor Day convergence workout. Lipstick has the Q.

T-Claps (Recognition): Lipstick for picking up the 6 all through the route.

Prayer: injured PAX, wounded soldiers, unspoken. YHC took us out.

 

Nutcracker

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FNGs: None
Warm Up:

SSH x20 IC

Fazio arm circles forwards & backwards – x10 IC

Chinook regular and reverse – x10 IC

Overhead clap – x10 IC

Seal clap – x10 IC

The Workout:

Mosey to Rovisys and that awesome ramp

Along the way Good morning x10 IC, Squats x10 IC

 

At Rovisys – three corners, 1 at the bottom of the ramp, 1 at the top, 1 at the top of the big downhill at the parking lot entrance

Round 1 – 5 Burpees at each corner with Burpee broad jumps to go up the ramp (mosey between other corners)

Round 2 – 10 Turkish Getups at each corner, bear crawl ramp

Round 3 – 15 merkins at each corner, crawl the ramp with hands and feet on opposite rails

Round 4 was on the mosey back to the AO as we were running short on time. We did 20 squats at 3 stops along the way back

Mary:

Low slow flutter – x20 IC

Heel taps – x20 IC

Announcements:

F3 South Wake Picnic October 12th. Location to be confirmed – likely either Lake Wheeler or Harris Lake from 11am – 2pm. UTI has the Q.

T-Claps (Recognition):

Steamboat for continuing to get after it – everyone else on his team says it’s too early.

Prayer:

YHC – migraine issues lately.

Noah’s Ark’s M Michelle – good results so far from Mayo Clinic.

 

Writing the next great American novel with a typewriter… and Burpees…

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No HCs leading up to Tiger Blood the night before, no inquiries on the plans for the workout, Lipstick went to Carpex to hang out with Peeping Tom, and Accuweather showed a real rain threat.  But for me, this was a redemption Q after sticking Warbucks to run my workout a few weeks prior.  It was doubly important because I wanted to be involved in this Qing challenge.

My worries were unfounded.  First came Axe and 187, then Warbucks – EC was a GO!  187 said “Let’s run the Derek Davis route” and we did…

EC: 187, Axe, Warbucks, UTI

FNGs: Not a one

Warm Up:

  • Squat Hold – Waiting for the EC’ers to get ready to roll
  • 5 Burpees – 187 miscalculated the time it takes to run the Derek Davis 5k route and got back to the start late.  YHC cheated and took a short-cut to get back on time…  Qing so I didnt want to stand the PAX up.
  • Mozy to the top of the bus loop and circle-up – 15x Imperial Walkers, 15x Daisy Pickers, 15x Frankensteins,  25x Side Straddle Hops
  • Mozy to the long parking lot on the side of the school for The Workout.

The Workout:

Thing 1: PAX took a line on the parking lot and stood at the end away from the concrete stoppers (aka wheel stops, parking chocks, curb stops and bumper blocks)

  • 1 Burpee – Typewriter Merkins along the line to the other end – 10 Jump Squats – Typewriter Merkins back to the start
  • 2 Burpees – Typewriter Merkins along the line to the other end – 10 Jump Squats – Typewriter Merkins back to the start
  • Continue this process until you reach 10 burpees

*An audible was called around YHCs 5th or 6th round to swap out Jump Squats for LBCs

I stole this from a workout I once posted to in Carpex – the mumblechatter was quieted there and it had a similar effect here… except for some random warranted complaints here at Tiger Blood – this was a tough one and despite the passing of time and the assumption that I’ve gotten stronger… it still SUCKS!

Thing 2: Mozy to the school wall next to the parking lot – People’s Chair Challenge TL;DR – PIKACHU WINS!!!

  • YHC was the first to bow out and setup shop in a Plank Hold on the curb facing the challenge.
  • As more PAX fell off the wall, the fallen joined YHC for a Plank-O-RAMA while we spectated.
    • Moby gave us 15x Plank Jacks
    • 187 gave us 15x Shoulder Taps

Thing 3: Mozy to the track for Partner Chase BOMBS

  • Partner 1 Started on the run, Partner 2 put down 5 Burpees – Once finished, Partner 2 runs to catch Partner 1 (Repeat this line swapping Partner 1 and 2)
  • Repeat but sub Burpees for 10 Overhead Claps
  • Repeat but sub Overhead Claps for 15 Merkins
  • Repeat but sub Merkins for 20 Big Boy Sit-ups
  • Repeat but sub Big Boy Sit-ups for 25 Squats

Mary: There had been some chatter about an abundance of shoulder work this week in South Wake.  So… Mary remedied some of that

  • Six Inch Holds
  • Box Cutters
  • Homer to Marge
  • Pickle Pounders
  • American Hammers
  • Diamond Merkins
  • Boat Canoes

Announcements:

  • Mark your calendars – Tentatively reserving Oct 12th for the F3 South Wake Picnic – More Info Soon!
  • Derek Davis 5k – Lipstick will be Qing the Warm-up @6:45 in the carpool line
  • U-Turn is still a GO
  • 3rd Cousin will be Q-ing at Ground Pounder
  • Crab Legs wrapping up his tour – SlideRule has plans, get with him for details.

T-Claps (Recognition):  All of the PAX stepping up to fill the Q sheet.  It is slim pickings for picking up a Q at the moment and next week

Prayer:

  • Carolyn in YHCs office – Recently diagnosed with Stage 4 Lung Cancer which has spread.
  • Noah’s Ark and Family – Wife Michelle is headed to Mayo for further investigation of her health issues.  PAX rallied and supported their travels.
  • Derek Davis – Friends, Family, and ongoing supporters of his legacy