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Burnin’ Down the…Nutcracker

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16 PAX (including 1 FNG – welcome Epcot!) showed out for some burn downs this morning. Spirits were about as high as the humidity (at least 85%) as we got things started. YHC later realized that the customary disclaimer was inadvertently omitted before the workout commenced. My apologies. I will do better next time.

FNGs: Epcot

Warm Up:

Mosey to back basketball goals & playground.
Smurf Jacks x15 IC
Daisy Pickers x15 IC
Good Mornings x10IC
Sir Fazio Arm Circles X10 IC Forward/ x10 IC Reverse
Goofballs x20 IC

The Workout:

Number off 1-4 to form 4 groups of 4. Indian run with your group around the track w/ last person stopping to do 3 burpees then running to the fromt of the group. R&R until everyone did 2 rounds of burpees. 3 burpees (groups of 4)
Mosey to the rock pile & grab a medium to large rock (except for Blue Hen who chose not to over exert himself with the size of his rock).
Burn downs: 5 sets of decreasing reps (10/ 8/ 6/ 4/ 2) alternating between two exercises for each muscle group…
Arms: 5 sets of decreasing reps alternating between Curls for the Girls and Tricep Extensions – (rotate rocks between each set) – Return the rocks and mosey to the front
Shoulders: Merkins & Plank jacks
Legs: Squats & Step Ups (each leg)
We still had 10 minutes before MARY so we then moseyed to the front playground for a modified version of 4 Corners with our groups from earlier.
Corner 1: Balls to the Wall; Corner 2: Pull Ups; Corner 3: Squat Jumps x10; Corner 4: alternate between Irkins, Derkins, Dips & WW2’s.
R&R for 10 minutes then we moseyed back to the front parking lot and reprised the Burn Down theme for Mary with…

Mary:

American Hammers & LBC’s – sets of 10/8/6/4/2

Announcements:

> 3rd F community impact opportunities coming soon in Holly Springs – Contact Slide Rule & watch Slack for more info
> Ultimate at Tiger Blood this Thursday

T-Claps (Recognition):

 

Prayer:

War child’s family – 30 minute workout this Friday at Healing Transitions @ 2:30

A Bone in Hand

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PAX of 17 for new AO To Be Determined:
Co-QICs: Aquaman, Doc

FNGs: None

PAX of 17 showed up to christen a new AO.  Co-Qs promised a nice cool morning accompanied by a spectacular sunrise.  Delivered.  Today’s workout brought to you by the number 19 in honor of Doc’s 2.0 that graduated yesterday and the rest of the PAX connected to the Class of 19.  Thanks to everyone that showed up to help us break this in.

Warm Up: 19s (SSH IC out loud to 3 then silently to 19). Supposed to end simultaneously but failed.  Not to be deterred, continued with windmills X 19, arm circles X 19 forward and reverse, merkins X 19.  Mosey to the Ivan parking lot.

The Workout:
–Apple Turnover (bear crawl 9 parking spaces, crab walk 10 spaces.  Return by same route but reverse crab walk 10 spaces, crawl bear 9).

–Partner up at one end of the parking lot.  Five burpees each, run opposite ways and meet at other end of the parking lot for 5 broke back merkins each.  Repeat: 5 burpees, 4 broke back merkins for a total of 19 of both exercises.

In the middle of this circuit Aquaman mentioned a ‘bone popping in his hand’.  YHC thought this was mumblechatter about Aquaman’s Tuesday night extracurricular activities, but it turned out to be an injury report.  Some modification required until the bone popped back in (insert comments here).

–Sprints: PAX divided in half on each side of median.  Everyone does the following:
1. Sprint half the distance of parking lot, 5 burpees.  Sprint the other half, 5 burpees.
2. Sprint half the lot, 19 LBCs.  Repeat.
3. Sprint half the lot, 19 merkins.  Repeat.
4. Sprint half the lot, 19 pickle pounders. Repeat.
Might have been another circuit, can’t remember.  YHC running on fumes about now.

–One PAX arrived late.  So late, in fact, YHC thought it was just a dude that saw a workout underway and decided to join in.  5 burpees OYO administered.  Welcome back Popinkski, glad to have you in the group!

–Mosey around the parking lot for cool down, then around a second time and back to tennis courts for Mary.

Mary: Protractors, protractors and more protractors.  Long holds at 6 inches (expected mumblechatter about 6 inches, was not disappointed), 45 degrees, etc.  Straight into box cutters, followed by Freddie Mercurys, Homer to Marge (both legs then one leg each side), boat canoes.  PAX feeling the burn at this point, and some discussion about potential drop in attendance next week (Deadbolt: “Futures trending downward”).  Have a nice day.

Announcements: New AO in FV on Tuesday mornings at 5:30, Encouragement to attend Healing Transitions with and w/out 2.0s.

Prayer: Crab Legs, others spoken and unspoken.

R4TJ BB

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EC: Pre-EC included 2.5 miles performed by YHC, Post-EC involved Yogurt’s patented 8-min abs Ting hill repeats which he performed solo.

FNGs: uh uh… nope…

Warm Up:  Frankensteins, Daisy Pickers, Butt Kickers, and High Knees

The Workout:  Synchronize watches… and… GO!  PAX of 13 charged towards their hill laden destiny on the BROKED course.  We liked it so much last week, we just had to do it again.  These 13 brave HIM decided to make their legs hurt on purpose in the name of getting stronger- they got 4.9 miles for their efforts today.  The call out to the BRR crew yielded Sir DawgPound, Aquaman, ShamWow!, Blue Hen, Dumbo, and YHC

Mary: had a little lamb… little lamb… little lamb…

Announcements:

  • New AO that hasn’t been named will commence next Wednesday at Womble.  Check Slack and see Aquaman/Doc
    • Please note their is a superior alternative AO to this TBD AO and the Trot…  please see R4TJ 😀
  • Ultimate Frisbee at Tiger Blood this week.
  • YHC has your Q at Dad’s workout this weekend.  I hope you enjoy Kickball… specially modified kickball of course 😉
    • Anyone running an obstacle course or missing the Dads workout should still shoot for 2nd F at Dunkin’ if the time lines up.
  • Paradise City will be hosting a quarterly fitness test (stolen from Carpex) – see DawgPound for details and to make sure you show up for the right day if you are interested in tracking your progress moving forward.
  • An informal running option will commence in 12 Oaks on Fridays at 5am – Bring on them hills!!!

T-Claps (Recognition):  Great work out there this morning guys.  Crossway is no joke and the humidity doesn’t make it any easier.

Prayer: ShamWow! took us out.  Way to lead!

Core on the Run

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Monday early start we had 7 on EC with Pikachu, Skidmark, 187, Slide Rule, Axe, Cowboy and Nemo.  YHC was looking to accomodate several subtle requests so I came up with a little something new for DT and added in a new stop along the way.

FNGs: None today
Warm Up: Regular lap around the big block, circled up in town hall lot for some IC SSH, Good Mornings, Squats, Fazio Arms
The Workout:  On the jog back up Main St we went all the way to the abandoned drug store on the SW corner of Main and Holly Springs.  Why?  Because they have a wall.  We got right to business with BTTW 10 count, drop to plank hold for 10 count, Mt Climbers ICx10, and up to a 10 count squats.  Recover on a 10 count, and repeat for a total of 5 sets with the last set being to 15.  Back on the run we headed over to cemetery hill.   Squat hold for the 6 at the top.  At the top we safely dropped for a round of modified ATMs – 10 count plank hold, ICx10 shoulder taps, 10 count plank hold, 10 count merkins, 10 count plank hold.  Recover on the jog down the hill for 3 burpees OYO and climb back to the top for another round.  We did 4 climbs up the hill and upped he last round to 15 IC/count,  On the jog back to start.  Finished with over 2 miles.
Mary: 2 quick rounds LBC/Homer to Marge/6 inch hold/low slow flutter
Announcements: See Facebook/Slack for lots of unique opportunities.  Tea Time location change, Ivan/Cletus merge for COT for new month for breathtaker
T-Claps (Recognition): It was a great group out there this morning and everyone was giving a huge effort.  T-Claps to Katniss for pushing through that workout with breathtaker.  Also, I just want to say I have been doing quite a few runs with Cowboy recently and this guy is showing up, putting in the work and getting stronger every day.  Always great to be out there with you and congrats on your run this past weekend at the Quay RFTQ.
Prayer: All unspoken so we took a silent 10 count and YHC took us out.

On the Trail of Bonnie & Clyde at Tiger Blood

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YHC maintained his status as the History-lovin’ Q… and brought a Bonnie & Clyde themed workout for the PAX today at Tiger Blood.  May 23, 1934 was the end of the road for those two depression-era bandits as a group of lawmen led by 2 retired Texas Rangers tracked them down over a period of months, finally killing them in a shoot-out on a back road in rural Louisiana.

FNGs: None

Warm Up:
Slaughter Starter: 13 Burpees OYO (B&C killed 13 people throughout their rampage)
Jog around the school, circle up next to baseball field for
15x SSH
15x Imperial Walkers
15x Daisy Pickers
15x Good Mornings
15x Hillbillies

The Workout:
Made our way to the track.  Partner up.
Clyde (Wheel) Barrows & Bonnie (Peter) Parkers across the width of the football field.  Approx 13yds of wheelbarrow with partner 1, stop and both partners do 13 Peter Parkers. Flapjack and continue across the field until both partners have done two sets of wheelbarrows.

Clyde loved his Ford V8 and even wrote a letter to Henry Ford to tell him so (just before he was captured).  Fords were built in Dearborn, MI and YHC hates Michigan.  But that reminded me of Michigan sprints we used to do with O.G. F3’er Bret Michaels back in the old school Mutiny days.  So, we did a ladder of field sprints down the length of the football field.
1/4 way sprint, jog back
1/2 way sprint, jog back
3/4 way sprint, jog back
Full field sprint, jog back
1/2 way sprint, jog back
1/4 way sprint, jog back

As the PAX were sufficiently gassed from the sprints, we stayed in one spot for a bit and did a brief round of BOMBS.  Rep count derived from 5 points on the Texas Lone Star & 85 years since the couple were stopped.
85 / 5 = 17
17 reps it is.

17x Burpees
17x Overhead claps (while in a squat)
17x Merkins
17x Big Boy Situps
17x Prisoner Squats (even though B&C never made it to prison)

Next, we setup a Posse Chase around the track. Half the PAX took off on an Indian Run, remaining PAX stay behind and knock out 17 LBCs; when finished, chase down the posse and flapjack.  Completed ~2x around the track.

Following the Posse Chase we circled up for a couple rounds of GITMO.

Upon completion, YHC led the PAX on a jog back toward the front parking lot.  But just before we arrived – we lined up the PAX for a final JAILBREAK sprint to the finish.
Moby & Blue Hen were neck and neck til the finish.

Mary:
Popcorn Cooldown.
Moby led us in Picklepounders
AAA added some stretching
Da Business threw in some box cutters

 

Image result for frank hamerImage result for frank hamer
“Maney” Gault (L), Frank Hamer (R)

To honor the man who came out of retirement to track down Bonnie & Clyde, YHC finished up with a round of Frank “American” Hamers

Announcements:
Run the Quay coming up

T-Claps (Recognition): Slide Rule was a beast today in slightly warm and humid conditions as he completed the whole workout while wearing breathtaker.

Prayer:

Prayers lifted up for family and friends recovering from illness, significant losses, and many unspoken requests.  Thankful as always for our health, our families, our many blessings and our brotherhood of F3.

 

Naked Moleskin: 
This was really a delayed Anniversary Q for YHC — having celebrated 4 years of F3 camaraderie on April 15.  Thankful for all the guys who encouraged me and brought me along on this journey – especially Peak Week for the EH to get me on board going all the way back to Oct 2014.   Aye!

R4TJ – gobble, gobble, gobble, gobble, gobble, gobble, gobble…. GOBBLE

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FNGs: Welcome Face Plant!  He is one of the 12 Oaks gang and a semi-recent resident to Holly Springs and NC at large.  He and his family spend their downtime skiing in either the waters of Florida or on the slopes in the mountains.  The PAX struggled in the naming process this morning, as typical the turkey left them pretty lethargic (all that tryptophan?) so we zeroed in on his favorite activities and envisioned a face plant and so he was named.

Warm Up: At about 10 minutes to start time, Cowboy, Maybelline and YHC stood alone at R4TJ as we watched Lipstick quickly exit his truck for the john.  Shortly after, Lipsick exited and began running laps around the parking lot… strange but not unusual.  We shrugged and considered the allure of the LED beatdown at Possum Trot, “this is probably it..??” we thought.  Within a few minutes or so, Nemo and Yogurt arrived on the scene.  Good!  More running buddies 🙂  Bad!  Yogurt hill repeats 🙁  JK Yogurt JK.  Within a minute of start an SUV came barreling in.  To our surprise…  A 12 Oaks clown car complete with an FNG.  As Kitty would say… Let’s GO!

So… stretching is apparently bad or has no advantages…  So… we like… jogged together around the parking lot and stuff…  PAX were encouraged to butt kick, high knee, or really do anything that made them feel like they were ready to run.

The Workout:  The Turkey!!!  A 5+ mile route that makes the rough shape of a turkey on the Strava map.  She’s a big ole bird and she gets a little angry when you approach from the back side (Crossway).  No surprise, the 12 F3 PAX had little trouble running this turkey down.

Mary:  Thy name is Yogurt – Yogurt’s Ting Hill Repeats – Guaranteed to make you faster, stronger, and a better human being!  Cowboy, Nemo, Yogurt, Boy George, Lipstick and YHC were present.(note the 12 Oaks Clown Car didn’t stick around… I kid, I kid)

Announcements:  Tryptophan really did a number on these guys today…  Silence

T-Claps (Recognition): ZZZZZZZZZZzzzzzzzzzzzzz….

Prayer:  Yep, tryptophan again…  YHC took us out.

2 words “Sarah Beth”

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FNGs: N/A
Warm Up: Mosey over to “The Point” church lot.  SSH x 50, Daisy Pickers x 15, Merkins x20, Shoulder Taps x15, Mountain Climbers x15, Nipplers x15
The Workout: This morning was about making the most out of our Steam Engine and not forgetting about the Caboose.  Mosey down Raleigh St. and down HS Rd to the Mama Birds lot.  I had a nice dream last night about Chips and in the dream I was asked to do something Chips would do.  All I could remember was the suicides we did at Ting and Chips telling us we wouldn’t stop until we merlot.  We did suicides end to end in the lot with Merkins x10 at one side and YHC choice at the other (LSF, American Hammer, H2M) We repeated until early morning Cigarette runs encroached on our lot.  We mosey North on HS Rd until the cut in road to cemetery hill.  YHC wanted to give the PAX a beautiful view perched up top cemetery hill this morning.  We then did hill repeats with Burpees x5 at the bottom and LBC x15 at the top.  We repeated until YHC felt it was necessary to head back to the station.  2.5-3 miles round trip
Mary: YHC did his best to lead the PAX in Yoga stretches to close it out
Announcements: Discounted Wrightsville Half/Full will end May 1st,  Q Sheet– Sign up! Our Q sheet is embarrassing compared to CARPEX.  I went out there and signed up for 3 workouts this week alone.  I inspire you all to do the same!

T-Claps (Recognition): Peak Week and Foghorn with weighted vest.  I told you all in the beginning you would hate me by the end, hopefully I met that expectation!
Prayer: Moby’s father Tom, Henry from 12 Oaks, Marriages

Always a pleasure to lead you men. Thanks Nemo for the opportunity!

Check Out That Cadence

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FNGs: N/A
Warm Up:

SSH x15 IC

Good morning x15 IC

Daisy pickers x15 IC

YHC asked for any other warm up request – Fazio Arm Circles were requested so we did:

Sir Fazio x15 IC forward, x15 IC backward

Keeping arms up, we moved into the squatter overhead clap x15 IC

Followed by seal claps x15 IC

Follow by chanooks x15 IC forwards and backwards

The Workout:

Mosey to a small wall:

Single leg get ups from sitting position – x10 each leg

Step ups x10 IC each leg

Box jumps x10

Step ups alternating x20

The dip x20 IC

Irkins x15 IC

Dirkins x15 IC

Pull ups (on the playground) x10

Mosey to the parking lot for build a bears:

From the end of a parking lot line bear crawl to the end of the line, 1 merkin, side bear crawl, another merkin, and then crawl bear back. Repeat with 2 merkins and 3 merkins at the corners for each subsequent iteration.

We then switched to the build a crab – same setup with crab walk and crab cakes at the corners. Done for 1 and 2 reps.

Mosey to the rock pile – get rocks and rotate based on questionable math tactics from YHC:

Groundpounder x15 IC

Curls x15 IC

Overhead press x15 IC

Tricep extension x15 IC

Ru’roh x15 IC

Groundpounder x15 IC

Mary:

Mosey to the parking lot to observe/heckle the Run the Springs racers coming through any minute and to give them a show……

Pickle Pounder x10 IC

Captain thors (1:4 WW1 to American Hammer) up to 5

Side planks x10IC each side
Announcements:

See interwebs
T-Claps (Recognition):

Peak Week getting the jump on breathtaker today

LED & YHC doubling down
Prayer:

Shredder & Crab Legs

Forceps home situation

Always and honor and privilege men – thank you

Don’t Drop your Rock

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FNGs:None
Warm Up: Quick Lap around the field.  Indian style of course.  SSHx15, SumoSQx15, HR Merkx15, MClimbx15, Cpickx15, MNClubx15, PSqtx15, BDogx15.  Mosey to rock pile.
The Workout: Choose medium to large rock that you will have with you the whole time.  Weight exercise on one end of the lot and then mosey to other side of lot and back for a new exercise.  The weight exercise and the mode of getting to the other end of lot will change.

Deadlift to shoulder press with rock x 20, run to end and run back.

Squat x 20, run to end and back.

Wonderbra x 20, lunge walk to end run back.

Wide leg squat x 20, run to end lunge walk back.

Curls for the girls x 20, run to end and back.

Triceps x 20, run to end and then bear crawl back while pushing the rock.

Bent over rows x 20, run to end, lunge walk back

Goblet Squats x 20, run to end and run back.

We still had time for more and so drop the rocks and head to pavilion for 3 sets of Urkins, Dips and Durkins.

3 sets of 10 each.  Mosey back to tennis court

 

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Mary: LBC’s x 10, Box Cut x 10, Fred Mer x 10, PPound x 10, Plank 10 count, WW2 x 10, D Merk x 10, B Dogs x 10
Announcements: Monday workout at RTP lead by Breach, 2.0 workout lead by Brony(soon).  Breathtaker was auctioned off.
T-Claps (Recognition):
Prayer: Moby’s dad out of hospital today(we hope), Crablegs.

Mucho Chesto

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It was a great day to get after it at TigerBlood with perfect temperatures.  The QIC anticipated a low turnout after the epic double overtime win by the Canes in game seven, however the PAX was ready to go with many lacking some sleep.

Warm Up:

Quick mosey over to the field in front of the elementary school with a combination of karaoke and shuffle around the small dirt track before circling up.

  • SSH IC X 20
  • Good Morning IC X 10
  • Windmill IC X 15
  • Fazio Arm Circle X 10 rotate repeat
  • Hillbilly IC X 10
  • Imperial Walker IC X 10

The Workout:

Mosey over to the curb running along the retaining wall along the side of the elementary school. Everyone was instructed to get down in the dip position on the curb.  The last person crab walked to the front while the rest of the PAX shuffeled in the dip position on the curb.  The PAX quickly realized that the shufflers were moving quicker than the crab walker and the shuffling slowed.  Once all PAX had completed the crab walk everyone did a round of plank shuffle and bear crawl.

Everyone partnered up and then joined another group of partners to Indian run in small groups over to the middle school track.

Let the fun/pain begin… Merkin Mile.  Each partner would start running opposite directions around the track, when then met 25 merkin claps were completed and running continued.  This was continued until 4 laps around the track were complete and 200 merkin claps.  Groups went to the pole vault area for some six inch leg hold until all groups completed.

Mosey over to the street running along the side of the middle school between the track and parking lot.

Everyone dropped down to the plank and was instructed to sprint to the next lightpole and hold the plank.  This was repeated until we reached the parking lot.

To ensure we fully exhausted the chest it was time for Body Hits the Floor. The song Bodies by Drowning Pool was played and on each 1.2.3.4 the PAX would perform 4 merkins and when the words body hits the floor a donkey kick was executed.

Mary:

Quick round of Guantanamo and they took us right to the end of time.

Announcements:

See Pikachu’s comprehensive menu of F3 Southwake announcements on the various communication platforms.  Reminded to attend the first aid training tonight.  See Pikachu’s announcement for more information. Pax discussed the importance of CrabLegs advice on nsuring you have Long term disability and Life Insurance.

T-Claps (Recognition):

Prayer:

Moby’s dad is still recovering and should be getting out of the stroke rehab center to go home.  Continued prayers for CrabLegs.