Posts

6 Year Anniversary Gala at Cletus

/in , /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

Loaded Dice at Purple Cobra

/in , /QIC:
PAX: , , , , ,

FNGs: None

Warm Up: 15 SSH, light stretching, sir fozio arm circles

The Workout: YHC did a lap around the parking lot at Eggs Up, and then brought out the dice. Faces were blank, blank, 1, 1, 2, and 2. PAX called an exercise and then rolled the dice. Number on the dice was multiplied by 5 (i.e, 3 = 15). Everyone did the exercise and we re-rolled and repeated the exercise until we got triples. Triple Blank = no lap. Triple 1s = 1 lap. Triple 2s = 2 laps. Then the next PAX picked the exercise and rolled the dice.

We got triple twos many times. No triple blanks were had. We ended up right around 3 miles of laps.

Exercises included plank, merkins, LBCs, squats, air presses, dips…a few more.

Mary: Final exercise…burpees until triples.

Announcements: None.

T-Claps: Everyone suffering through Snap’s unlucky LBC dice rolls. We did at least 100, and then ended up having to do two laps.

Prayer: People suffering with addiction, our nation’s leaders.

Did Bambi Smell my Farts???

/in /QIC:
PAX: , , , , , , ,

Four PAX sauntered out on EC ready to improve their mile splits, while feeling like they were wearing a sweater with the thick blanket of humidity.  Shamwow was quick to point out 3 deer about half a mile in as soon as YHC let four very timely farts from his nether regions, Dahmer laughed with amusement as the deer ran off.

9 Eager PAX began warmup, not realizing what YHC had in store, lap around the soccer field and then back to the parking lot for some good mornings x 10 count, daisy pickers x 15, SSH x 20, Fazio arm circles front and back, moving into overhead clap x 10 and then IW’s x 15.

YHC intended to have the Indian run up to go straight to the big parking lot via passing by the abyss, until Nemo happened to pipe up and wondered why we weren’t stopping.  Indian run train paused to let the passengers off for a DORA, two men teams 50 merkins, 100 LBC’s and 150 squats with alternating partner running down for 5 x star jumps.  Post completion of DORA, PAX headed back aboard the Indian run train to head to the originally intended target, big parking lot.

Arriving at the lot DB asked what they did to piss off YHC, nothing, just wanting to serve up a beat down :).  PAX then moved into 4 corners in the lot – two teams – all staying together for 10 x wide grip merkins at corner 1, 10 x lunges at corner 2, 20 mountain climbers IC at corner 3 and 20 prisoner squats at corner 4, rinse and repeat.

All once again hopped on the Indian run train to head to the benches for alternating irkins, dirkins and dips x 10 while other group did 15 x shoulder taps in cadence.  PAX hopped on the train for the last stop back at the soccer field for Mary.

Mary started with 10 x american hammer, 15 x box cutter, 10 x 6 inch leg lift, 10 x low slow flutter, 15 x reverse LBC and 10 burpees courtesy of POTS.  Train came to a stop with have a nice day.

Announcements: Deadbolt 6 year anny at Cletus tomorrow, new job for Bobby Dall, Derrick Davis run sign up, and a special Happy 38th Birthday to Dahmer.

Prayer requests: Crablegs, family of Clay (Roger Roger’s neighbor) who lost his battle with cancer and Flanigan for minor cardiac procedure.

T Claps: All PAX for putting in some sweat equity this morning

 

Do that on your own time

/in , /QIC:
PAX: , , , , , , , ,

FNGs:none
Warm Up: good mornings, windmills, bat wings
The Workout: Pax Indian ran along a path from the hill to no where to the greenway to nowhere with a total of 4 stops – hill, loading dock at HT, Wells Fargo and greenway. We traveled down and back rolling the dice 2x at every stop. 5 bonus burpees for doubles.

We were only supposed to do the double 5x but got 6. I corrected my mistake on the 7th which started the mumble chatter. YHC quickly ended that letting the PAX know they could do whatever they wanted at 6:15 but until that time I’d continue calling the shots. That EC run to end our Rune might have added some salt to the comment…

Mary: homer to Marge, low slow flutter
Announcements: mulch. July 4th workout (earlier today since I’m so late with this BB)
T-Claps (Recognition): all those that RUINED their legs this month
Prayer: addiction and recovery, front line workers

A Woman’s Dream

/in /QIC:
PAX: , , , , , , , , ,

YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.

Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.

FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.

Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs

Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country

Tweedle Dee and Tweedle Dum Takeover

/in /QIC:
PAX: , , , , , , , , , , , ,

The mouse was away so two of the misfits from Alice in Wonderland were in charge. Tweedle Dee and Tweddle Dum grab the reigns.

FNGs: None today
Warm Up:

Got into an Indian run to head to the warm-up location. As we proceeded on the run we noticed the current pathway was roped off. This resulted us in turning around and running pass the abyss. This turned out to be a good thing. We were able to check out the wait time. Only 5 minutes. What a great day this was going to be.

Made it to the parking lot on the other side of the baseball field.

25 Side Straddle Hops
Bat Wing With Randy’s
Fazio Arm Circles forward
Fazio Arm Circles backward
Seal Claps
Overhead Claps
Randy’s
Good Mornings

It was time to get back in the Indian Run and head to the abyss. We were concern that the wait time was increasing. The queue for the abyss is nothing like the queue for Peter Pan’s flight. So we had to hurry.

The Workout:

We split up into two groups. Group one started with the exercises up top and the other group went down the stairs first.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

Now it was up for Tweedle Dee to take over. We all got into the Indian Run to hit up a new ride “The Tilta World”.

Pax found a partner for some bear crawl dora. Each group went to a small island. As one pax bear crawled around the island the other pax did the exercises. 100 Merkins, 200 LBC, 300 Squats.

As pax were riding “The Tilta World” Tweedle Dum received notification that the abyss was up to a 40-minute wait. This meant we wouldn’t get to ride it again today. Though as we proceeded with 15 minutes to go Tweedle Dum got a notification that 13 Fast Passes just opened up. We grabbed them and Indian Run to the abyss.

Once back at the abyss we did the same exact ride as before.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

This time coming up the stairs was a lot harder than the first time. The PGUSJs did not make getting up the steps any easier.

After this was all done we headed back to the starting point.

Mary:

Tweedle Dee took over with Mary.

Homer to Marges South Wake style was done.
Big Boy Situps
Have a Nice Day

Announcements:

Sign up for Bass Lake. 2.3 miles to go.

T-Claps (Recognition):

Prayer:
Praises to Flojo’s wife for finding a job
All addicts struggling.

…but I would WEAR a shirt today!

/in /QIC:
PAX: , , , , , , , , , , , ,

Lots of questions from the pax as we gathered in the gloom this morning at the Teeter. “Will I need gloves?” “Will we be doing lots of bear crawls?” “Will we do a lot of ground work?” Turns out we did, so YHC was glad he told Dawgpound to keep his shirt on as he was going to attempt to do the workout shirtless. Since it was a last minute move, he joined the gloom circle with a “half shirt”…nips out and all. Pax joked that F3 Southwake needs a new style shirt order. We agreed a bare pecs shirt would be stylish with just a rectangle cutout for the upper chest area. Anyways… we were off. Mixed signal workout from pax today. Lots of mumblechatter, but also many comments from pax that said they wished they hadn’t run EC.

ECers: Pablo, Dumbo, Emeril, Dawgpound, Dahmer

FNG’s: Too humid maybe???

Warm Up: SSH, GM’s, Daisy Pickers, Sir Fazios, Imperial Walkers and 5 burpees for a late pax. Plus about a half mile warmup mosey. Ends up we got just over 2 miles in on the workout this morning.
The Workout: One long Indian run behind the stores to the dead end hill. Pax partnered up for a DORA.  100 merkins, 200 star jumps (many pax grumbled about this), 300 mountain climbers.  Running pax ran up the hill, did 3 burpees, then returned.  Think I got 18 burpees in total.

Indian run to behind jiffy lube for some rail action. Pax split in half.  Some worked on the rail for Dips x 25, irkins x 20, Dirkins x 15 while other pax did AMRAP LBC’s, LSF’s, And Freedom Hammers. Switch.  2 rounds of this.

To the great red wall we moseyed.  Again, pax split in two. Half pax did BTTW while Ground pax did 20 Shoulder Taps IC.  Switch.  Repeated except ground pax did 15 plank jacks IC.  Finished with all pax doing People’s Chair for each pax doing a 7 count to their liking.  Indian run with a final jailbreak back to the flag.
Mary: 20 Pickle pounders IC so we can all be prepared for the unexpected!
Announcements: RUNE.  Mulch. And a Disney co-Q Thursday not to be missed.
T-Claps (Recognition): The ECers continuing to go strong.  POTS always supplying the dirtiest jokes.
Prayer: Those in recovery from addiction, praise my daughter Julia is returning to form. Skidmark, his family, and the new baby.

Honored to lead men.  Thanks for being there. I get to accelerate by helping you all accelerate.  I hope I was able to do that today.

Have you lost your mind?

/in /QIC:
PAX: , , , , , , , , , , , ,

Today was my first Q as AO Site Lead for Disney. It’s an honor to take this location over. It’s got a long history of beat downs and just the space you have to work with is unmatched to any other AO in SW. Overhearing conversations last week, and picking up from my last Q here that was character themed, I listened to Dawg talking about the street artists at the Park… Let’s see what we can do with that…

FNGs: NADA
Warm Up: Quick Mosey, Good Morning, SSH, Frankenstein, Sir Fazio, Overhead Claps, Seal Claps. Let’s go.
The Workout:

1st Stop: The Bowl – Q split the PAX down the middle and groups were instructed to up one side 5 merkins, down and up the other 5 merkins – That’s 1.  Continue to 5 for a total of 50 Merkins.

Regroup and form 1 line for Bataan Death March. (Those unfamiliar – Leader sprints out from line, runs to back, as he passes the line the next person up sprints out, and so on and so on..) Continued to the large lot at the School. As we made our way through the lot, Q called out corner locations as landmarks.

2nd Stop: Circle in front of the school. Count off by 2’s.

Group 1 – Plank walk around the circle curb; Group 2 – 3 corners as a group in the parking lot – Counterclockwise. Corner 1 10 Star Jumps, Corner 2 10 Squats, Corner 3 10 Plank Jacks IC.

Switch & Repeat following clockwise

Group Moved to adjacent circle’s curb – Crab walk around the circle – 3 moves, 3 baby-dips. Group 2 Back around the parking lot again for same exercises above. This is where shit hit the fan…. Everyone started complaining and I thought my plans would go off the rails… (Note to first-time Q’s. When people start bitching you usually have a stellar thang going…. Work through it… Press on…) Both groups did some level of modification and some picked up on my plans and supported with a mosey around the circle!

I tried, Hidden Mickey!

 

Enough of that. Mosey back to the flag

 

Mary: WWI x20, LBC x20 IC, 6 inch hold 10 counts (x3), LSF IC x20, HND.
Announcements:
T-Claps (Recognition): Flo-Jo. Dude powered through the first traffic circle. I think he was the only one to make it all the way around with no break!
Prayer: YHC took us out

Saucy at Purple Cobra!

/in , /QIC:
PAX: , , , , , ,

FNGs: None

Warm Up: Ran over to Planet Fitness parking lot for some Sir Fozio-Arm Circles, Seal Claps, Overhead Seal Claps, Windmills, Good mornings, Imperial Walkers and Hillbillies.

The Workout:

Round 1: 4 corners and another set!  Pax moseyed to each corner to perform 20 Merkins, then Durkins, Diamond Merkins, and Hand ReleaseMerkins and then a final 20 Merkins. Totaled 100

Round 2: Pax moseyed to the bottom of Lassiter Road to perform backward crab walks up the hill, half way up flipped over for bear crawls to the stop sign on Matthews for 20 squats. Rinse and repeated for 3 sets

Round 3: Pax headed to the back of the strip mall arena area with rocks in hand for People’s Chair with Curls for the girls, isometric curl holds, front and side raises all for a 30 count. Pax then performed overhead rock alternating lunges to the rock pile and back.

Round 4: it’s no Foghorn Q without Merkins and ….Dips. We moseyed over to the front of HT for 3 rounds of dips.

 

Mary: Pots was requesting the colonoscopy prep which works on the hip flexors, Bridge Exercises, Superman exercises and American Hammers to finish the morning off.

Announcements: Pablo’s anniversary Q at Disney.

T-Claps (Recognition): Dahmer and Mookie for EC

Prayer: Martini and his family as well as Pablo with respect to passing of family members.

 

Honor to lead and hope you enjoyed the tour. Great work men!

What’s Wrong with You?

/in , /QIC:
PAX: , , , , , , , , , ,

My first post at Disney was on January 2nd of this year. This was after starting F3 back in October and maybe 15-20 total posts up to that point. Not 100% sold on F3 yet, this was the workout that started the fire! I think it was a throwback co-Q by Deadbolt and somebody else. I had only heard of Disney from others prior to this.  Stories of a pax named Pablo who would make fellas “Merlot” on this thing called the Abyss circulated around me enough that I was honestly a bit nervous that this was the AO that I would simply not be able to keep up with, considering just coming off about a 3 year layoff from working out. The workout on January 2nd was focused, intense, constantly moving, and structured. We went so many places in the park in such a short time that morning. Though I started Q ing late in January, I knew enough to know that a quality Disney Q needs to bring it! So about 30 lbs. lighter and in much better shape YHC took the reins at Disney with 10 other pax ready to ride as many rides as we could.

FNG’s: none

EC: Nemo, Shamwow!, Mookie, Emeril

Warm Up: SSH, GM’s, Seal Claps, Overhead Claps, Frankenstein’s. Mosey to the big hill on the far side of the field.
The Workout: Take the hill stack. 10 burpees, take the hill. 10 burpees, 20 squats at the top.  Run the ridge, 10 burpees, 20 squats, 30 mountain climbers.  When I called this is when Emeril looked at me and said, “What’s wrong with you?”

Mosey to other side of fence for 5 count per pax People’s Chair followed by 30 ct. fence squats. Mosey to the Abyss.

We did split group 7’s on the Abyss with burpees at the bottom and WW1 at the top. Plank hold for the 6.

2 line Indian runs to the high school. 30 bench dips.

With Indian run lines remaining in effect, we did a few hill repeats with 2 merkins at the bottom, run to the top, 4 star jumps, back down, 6 merkins, to the top, 8 star jumps, on the way down, several pax were quick to let YHC know we didn’t have a whole lot of time to get back to the flag. OR they didn’t want to do more hill repeats. Either way, these pax were right on so we finished with 20 merkins. Indian run in a whole group back to the flag.

Mary: H2M, H2M single leg, Box Cutters, Pickle Pounders.
Announcements: Rune continues.  Bass Lake mulch project.
T-Claps (Recognition):
Prayer: Pablo has lost his mother. Pray for his family. Martini’s mom and family. Hardy got staples after suffering a hit to the head and ninja training. Praises from Quiver for his daughter getting good news on high school placement. Praises from FloJoe and a family member of his who is recovering and we were praying for. Our Nation, leaders.  Honor to lead men!