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Suck a Golfball Through a Garden Hose

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EC: Everyone but Red

FNGs: Not today

Warm Up: 10 X SSH, 10 X Frankensteins, 10 X Good Mornings. All exercises IC

The Workout:

We took a tour of Holly Springs finest hills, so fine that we decided to repeat them.

 

 

 

 

 

 

 

 

 

Mary: THE Dawgpound led us in some stretches and cool down.

Announcements: Rune will be starting soon. Get signed up, it is going to be a blast! Check Slack and FB for details.

T-Claps (Recognition): All PAX for getting EC in and for picking up the 6 all through the route.

Prayer: Wallaby, unspoken, those that are struggling.

YHC took us out. Always an honor to lead.

Bells, Miles, and Great Value Fritters

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Fritter Foundation drummed up a new challenge for the group this year but there is no harm in doing a throwback. There was a throwback to old U-Turn last Saturday so why not a throwback to old fritter.

FNGs: Not today
Warm Up: SSH, Imperial Walkers, Hillbillies, Fazio Arm Circles F/R

The Workout: Pax did a group of exercises and then did one loop in the parking lot. When Pax returned they partnered up with a pax that finished near them. The two pax then squared off to see who could complete the exercises and do one lap. The first pax back added two reps to the first exercise for the second set. Pax did 3 sets of each group of exercises. When a new group of exercises was introduced pax completed a lap to see who their next partner would be.

Group 1:
1 Burpee
5 Overhead Press
10 Kettlebell Swings
20 Reverse Lunges

Group 2:
1 Turkish Getup
5 Tricep Extensions
10 Kettlebell Snatch
20 Squats

Group 3:
1 Double Merkin Burpee
5 Rows
10 Ground Pounders
20 Deadlifts

Pax did 2 minutes of lateral/diagonal speed slides between groups

Mary: Stretching, Have a nice day

Announcements: Rune sign up, Memorial Day Murph?

T-Claps (Recognition): Boy George 5 pack and showing the an HC mean something. Pumpkin Spice killing 2+ miles today during the workou

Prayer: Full House’s uncle, Mr. Terrific, Pax who are small business owners

Power to the People!

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With all the restrictions out there, let’s give the power back. YHC is a generous supreme leader and lets the people choose their pain.

EC: Boy George (in the sideways cold rain, give that man his fritter!)

FNGs: Nah

Warm Up: Lap in the rain, then relocated under the shelter. SSH, Good Mornings, Fazio Arm Circles, Imperial Walkers, Hillbillies

The Workout: The People’s Pancake Stack

Format is a reverse stack. Start with a set of exercises and go around the circle removing one at a time at a PAX’s request. Complete the rest.

Round One:

Burpees x10, Absolutions x10, Squats ICx20, Shoulder Taps ICx30, Lunges x40

Elimination order: Absolutions, Shoulder taps (leg day baby!), Squats, Lunges, Burpees

Round Two:

Groiners x10, Merkins x10, Monkey Humpers ICx20

Elimination order: Monkey Humpers (not that much leg day), Groiners, Merkins

Round Three:

Oh look more time! Democracy is cancelled. Regular stack in order of  appearance. 

Carolina Dry Docks x30, Step-ups x40, Dips x30 

Mary: WW1s, American Hammers, Freddie Mercurys, Oblique Crunches, LBCs, Have a nice day

Announcements: Sign up for RUNE

T-Claps (Recognition): Thank you to the Fuquay Four for coming to my VQ in the rain.

Prayer: Wisdom and patience as NC starts to open up

I Got 99 Merkins but a Hill Ain’t One

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YHC pre-blasted Monday about one of the most epic workouts at Possum Trot that he experienced from June 6, 2018. This workout was a mere week prior to SouthWake celebrating 5 years and and 6 months before SouthWake became it’s own region (that’s right you can’t find the BB on SouthWake because we were part of Raleigh). I’m pretty sure M4L convinced Warchild from Raleigh to come down and give us a special beatdown and a little message in picking up the 6. I think we underestimate what it means and how important it is to pick up the six. For lots of guys it is what keeps them coming back, it keeps them engaged, keeps them accelerating, or gives them purpose. The message was loud and clear, that we pick up the six when the workout is easy or when the workout is tough. Right time, right message, lifelong impact. I didn’t know Warchild well to be honest. Our paths crossed maybe a few times over my time in F3 but his legacy goes deep. Almost 1 year ago Warchild lost his battle with addiction. He was one of those guys who was the 6 in some part of this life. He needed guys picking him up along the way. He went through Healing Transitions and felt the impact that F3 leaves on men. I watched and listened to Raleigh morn and heard the stories and felt the impact he left. It’s ironic that we never truly feel the impact that some men leave until they leave. I’m blessed to have been at Possum Trot that morning because that one workout makes me more of who I am today and than all the miles I ran over the past few years, more than the marathons, the PRs. Living 3rd allows you to be your best.

We also used to take pics after every workout.

EC: Boy George, Pikachu, Skidmark
Absences: M4L

FNGs: None
Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10

The Workout: Mosey to the bottom of the hill on Church Street for Triple 7’s. Seven merkins at top of the hill, Seven merkins at the bottom, seven times run up the hill. Mosey back to the parking lot for a somewhat modified burpee-peterparker-hillbilly thing. Drop down to plank like a burpee do one leg peter parker, jump up to hillbilly with the same leg, back down and do with the other leg…that’s 1. Do 5 OYO. We did 1 merkin prior to give up 99 for the day.

Mary: On the tennis courts round the circle 10 count core exercises. These included Flutter kicks, break dancers, crab cakes, Freddy Mercury’s, Side plank crunches, windshield wipers, plank jacks, mountain climbers

Announcements: Rune sign up. Let’s get 50 guys.

T-Claps (Recognition): Boy George is going to get a pass for the Great Value Fritter since he committed to supporting VQ at Kenny’s Grave tomorrow. He needs to do EC and that workout as well as EC and Crazy Ivan for the walmart version of the fritter challenge.

Prayer: Heather Prince  (HSRC), unspoken.

Moving Weight at Red October

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FNGs: Not technically, but LipSync and Boy George made a guest appearances at Red October – definitely a first for LipSync.  Both heard it was going to be a Limited/non-running AO.

Warm Up:  FedEx led us with a bunch of great exercises including SSH, merkins, seal/overhead claps, Fazio arm circles…
The Workout:  Stayed under the shelter and did some rinse and repeats, latters, just kept moving with some great mumble chatter.

Step-ups, swings, squats, elevated lawn mowers from plank position; power thrusters

From our six, chest presses (20, 15, 10) followed by nipplers  in cadence

Tricep curls, curls for the girls, upward rows, midget love handles while we moved around the track; stopped half way for some sand bag farmer carry

Lots of arm work today – PAX happy – great effort by all!

 

Mary:  Joined Mary led by FedEx already in progress; YHC finished up with a ton of leg, hip stretching; yoga, hello dollies, Catalinas, Freddie Mercury, box cutters

Announcements:  See Slack/FB; Road side pickup led by LED

T-Claps (Recognition):  PAX who braved the sprinkles, took the red pill and came out today.

Prayer:  PAX with illness, job changes, financial struggles, family members with illness; leaders making good decisions, our finances…YHC took us out.

‘’An honor to lead.”  -Dauber

The shortest 10 seconds in the history of time

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EC: Norm, Boy George
FNGs: None
Warm Up: Despite post last night stating no running, we did a quick jog around the parking lot before the usual set of warmup exercises – SSH, Windmills, Imperial Walker/Hillbillies, Sir Fazio arm circles, and Good Mornings.
The Workout: Modify posted on social that he was looking for a Q for today, and it’s been a good long while since I led a workout so I took my Daily Red Pill and seized the opportunity to accelerate my fitness while leading a great group of men. I decided on doing a Tabata-style workout, which consists of several exercises in the follow setup – 8 sets of doing AMRAP for 20 seconds, followed by a 10 second rest. After the 8 sets, you get a 1 minute rest before transitioning to the next exercise (so you spend 5 minutes each). I picked out 7 different things that would alternate between upper and lower body, followed by some core exercises with a bit of cardio mixed in. During some of the 1 minute rest periods we did something – squat hold, arm stretches, plank, etc – other than standing around. The order was:
1. Squats
2. Merkins
3. Lunges – alternating legs, every set we switched between forward and reverse lunges
4. Burpees
5. Mountain Climbers
6. Up tempo Side Straddle Hop – 12 IC for each set, pushed for 13 IC on the last one.
7. Plank – switch between Shoulder Taps and Nippler each set

Observations:
1. When putting this together I thought the 10 second rest would feel too long, having never done a Tabata workout before. By the end everyone agreed the 10 seconds felt like about 2 or 3. It didn’t help having my watch that started beeping at 5 seconds to count us down to start the exercise again.
2. Pace yourself. Before the merkins I mentioned the Goggins workout where he does 10 every 30 seconds and thought that was a reasonable goal. Somebody pushed and did 15 the first few sets and was paying for it by the end. As Norm mentioned, that first set always feels easy and gives you a false sense of hope, but by set 6 or 7 you are just praying for it to all be over.
Mary: Went around the circle with each PAX picking an exercise. American Hammers, In-Up-Out, Homer to Marge, WW2s and Low Slow Flutter. Have a nice day!
Announcements: Banana Seat putting together a running challenge for June, more details to be announced.
T-Claps (Recognition): All PAX present for pushing themselves
Prayer: Praise for Wrangler’s daughter’s recovery/continued healing, family/friends of Heather Prince (HSRC founding member) after she passed away unexpectedly, Gamecock’s niece, Coronavirus

12 PAX for some miles

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YHC was back on the Q at the John after an extended absence. I arrived to several PAX in the parking lot, hopped out of my car to plant the flag and was immediately hit with that familiar smell that you get at the John. We had a good group ready to get some miles in and Emeril was all fired up. Great to be back in the gloom!

EC: Aquaman, Pikachu, Skidmark

FNGs: Not today

Warm Up: 10X SSH and 10 Daisy Pickers

The Workout:

Turkey Leg was in play this morning.

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition): Everyone for picking up the 6 throughout the route.

Prayer: Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, unspoken

Dumbo took us out.

Always an honor to lead.

The Nest Still Stings!

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As F3 reopens for day 2, The Nest had 9 PAX show up to get back the buzz that was going strong. YHC pulled in to set up some toys and noticed runners appearing from the gloom. The roads were wet but no rain just a sprinkle and a Sprinkler. Some drifters from 12 Oaks showed as well so you know there was fun to be had. Here is how we got back to business.

FNGs:
Not Today but we did have a HC no show from someone that fixes HVAC units.

Warm Up:
Slow jog around the block stopping at each corner for a warm up.
1-Seal Jacks x20 IC
2-Ranger Merkins x20
3-Squatted Morocan Night Club x20 IC
4-Willy Mays Hayes x10 IC

The Workout:
Sting 1
Mosey over to the stairs in the center of courtyard at school
11’s on the stairs crawl bear up and bear crawl down
Absolutions at the bottom and Turkish getups at the top
LBC’s while others finished up. Dawgpound showed us a new “swing” ab.
– forearms/elbows were raw by the end of this one. Also, had to modify the crawl bear near the half way point to a hop up the steps

Sting 2
Mosey back to parking area for Dora’s got the moves
Partner up to split the exercises. P1 runs the agility lap that included two floor ladders and cone slides. P2 did the exercises until P1 returns.
100-Spiderman Merkins
150-Monkey Humpers
200-American Hammers (both sides count as 1)

Mary:
Someone early requested more chill-cut positions on the concrete so YHC obliged.
J-Lo’s x15 IC
Pickle Pounders x15 IC
Chill-cut plank hold 30 secs
Protractor for 45 secs

Announcements:
F3 is BACK!

T-Claps (Recognition):
LED & Fonzie on the 2 mile EC. Boy George ran from home. Gamecock came running in as well.

Prayer:
GameCock (Baby Helen born early needs prayers in the NICU) Finkle’s family member from 1 year death memory

It was so great to be back with you men in the gloom. We push each other so much more when we are together. Great job to all and ice down those elbows.

BS Out!

AGS Sunrise Services resume

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After a long hiatus from the gloom, AGS reopens to perfect conditions and a dramatic sunrise. Rolled into the lot 5 minutes before the start. Oboe and Boy George were already waiting for YHC. No ruckers this morning and no Redenbacher, who had HC’d the night before. 6am hit and we were off with the following warm-up

Warm Up: Mosey to the side lot adjacent to the baseball fields and circled up to the first corner for Imperial Walkers X10, butt kickers to the 2nd corner, stopping for Hillbillies X10, mosey to the 3rd corner for Good Mornings IC X10, mosey back to the main lot. Proceed with a set of Frankensteins to the middle of the lot and then a mosey to the far end. Circled up for one last set of prisoner squats X10.

The Workout: As we were officially reopening AGS this morning, we decided to do standard loop with counterclockwise route around the lake. Strong work by Oboe and Boy George pushing a good pace to the lake. Special shout out to Oboe for carrying YHC up the hills around the lake and pulling mediocrity out of the mud with several circle backs for the six…(that would be YHC). Plenty of social distancing at miles 4-5 and appreciated the pick ups. Arrived back to the main lot for Mary.

Mary: Not sure where she was this morning. Think she is still following stay at home order, but hoping to find her next time.

Announcements: AO’s reopening.. check your local listings and sign up on Q sheet

T-Claps (Recognition): PAX getting out this morning. Dumbo for completing his first half yesterday.

Prayer: Prayers for continued health both personally and financially in this tough time of Covid-19. Prayers for essential workers and leaders that will be making decisions in the upcoming months. YHC took us out.

All By Myself

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During these times we’re doing all we can to stay as healthy and as safe as we can.  Mostly, for us, that’s meant smaller workouts with more one-off AOs cropping up so that everyone can still get work in without too much worry.  Some of us have been totally turtling.  My reason is a 6-year old girl named Layla.  As many of you know she ends up in the ER every time she has croup and one of the most frequent times that happens is now, when there is pollen and the changing of seasons.  If she gets anything it can turn itself in to croup and we really don’t want to go to a hospital.  So, aside from the virus, we’re concerned about bringing anything home.  Most of my workouts have come in my garage, following someone’s backblast from that morning.  Maybe there are others out there that don’t want to venture out either.  Maybe in the coming days the government will tell us we can’t.  So why not start a live stream workout?  It’s worth a shot, right?

0529 the live feed fired up.  Would anyone join?  Who knows.  Would I embarrass myself?  Highly likely.  Was it worth it?  I like to think so.

0530, lets go.

FNGs: Aside from a few sleeping spiders in the corners of the garage, I didn’t see any.

Warm Up:

SSH x15ish (keeping cadence count in my head is hard)

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

Trying to plan a regular workout knowing that we were going to be mostly stationary was daunting.  I put together what I thought was a pretty solid plan, but would it fill the time?  It was a circuit based work out so doing it over and over was part of the plan but that would get really old, really quick.  I hoped it would work.

Arms

4×4’s – Start upright with arms raised, burpee down in to 4 merkins, 4 mountain climbers IC , back up – 5x

Air presses – 20x

Curls for the girls – 20x

Bat Wings – 20 circles forward, 20 backwards, 20 seal claps, 20 overhead claps

Legs

Aiken Legs – 20 squats, 20 box jumps, 20 lunges (10 each leg), 20 split jacks

Step ups – 20x

Apolo Ohno – Speed skaters – 20x

Bobby Hurley – 20x

Core

LBC 10x

Big Boy Sit-Up-Ups – All the way to feet 15x

Deadlifts 20x

Chilly Plank Jacks 15x

 

After the core set we did some active resting.

Hold plank and alternate raising arms and holding it

People’s Chair

BTTW (We didn’t do this on the repeat, it was against my garage door and it was loud and I was also terrified that the door would fall and I’d become an internet sensation for all the wrong reasons)

Once the first set was fully done I looked at my watch.  20 minutes!  Hey, alright, this might actually work out.  We did the circuit again, this time at the end adding in some pigeon pose to round out the resting (read: I wanted to kill a few more minutes).

Mary:

American Hammer x15

Low Slow Flutter x10

Freddy Mercury x10

Heel Taps x10

Homer to Marge x1o

Pickle Pounders x10

Announcements:

Lots of stuff happening.  Check Slack for local, small group AOs.  Reach out to your neighborhood PAX and put something together.  Free to lead.

Marathon running tomorrow.  The culmination of Skidmark’s Corona 100 ends tomorrow.  All the hard work that ShamWow, Maybellene, Aquaman, and so many others comes to a head tomorrow.  Not in the way initially intended but still 26.2 none the less.

T-Claps (Recognition):

Boy George for being there with me, virtualy, this morning.  Thanks for making me not just talk to a phone for that time!

Fromunga for watching the workout and following along several hours later.  I encourage everyone to do this.  Find time in your day if you have to in order to find time to work out.

Prayer:

All those dealing with the virus, either suffering through it or caring for or about someone who is.  The medical professionals who risk their own health to be there to care for others. All the thoughts and prayers that PAX keep in their hearts and minds.

 

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