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Field Trip at Paradise City

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

EC:  Skidmark, Emeril, Redenbacher, Sunshine, Pikachu, Mr. Terrific, Pablo, Cupid

FNGs:   Not today

Warm Up: Lap around Ting with stops for SSH, Frankensteins, dips at the guard rail, Good Mornings, Imperial Walkers, and Hillbillies.

The Workout:  PAX counted off into groups of 2 and headed out on our field trip to Artic Ridge Way, travelling in a scout run. When we arrived at Artic Ridge Way, YHC informed the group that we would run to the top of the hill and do 7 sumo squats and then run back down to the bottom of the hill for 7 Star Jumps. We completed this 4 times in a row and then returned to Ting on a scout run. We still had a few minutes left when we returned so we headed up the ramp for another lap. We stopped at the top for Sir Fazio Arm circles, stopped by the tennis courts for 5 burpees OYO and then back to the flag.

Mary: Short on time.

Announcements:  Tetanus will be stepping down as site Q at TBD. Need someone to step up and take over, freed to lead. Reach out to Tetanus if you are interested.

T-Claps (Recognition): All PAX for showing up today and putting in the work.

Prayer:  Unspoken, keep PAX healthy.

YHC took us out. Thank you the opportunity to lead.

Emeril Meant Business Today

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9 PAX to celebrate YHC’s birthday Q! Number 42 was on display for some of our time as well as a quick team effort to “lift guys up”. Emeril…my polish brother…was definitely the man going after it the most today as he took the Main Street Hill hard…every time today! Great work and thanks for joining me to celebrate life!

FNG’s: None, however YHC wasn’t sure because I can’t see in the dark and thought maybe…BossHog was someone else.
Warm Up: SSH x20 IC, Good Mornings x10 IC, Sir Fazio’s F/R x10 IC.
The Workout: A full lap around the soccer loop/ramp stopping for a total of 42 Burpees along the way as we made our way up to the Main St. flagpoles.

Next, we did 11’s. Merkins at the flags, Ground Pounder’s with rocks from the hole up by the street. Emeril was motivated today!

We did a full loop of Indian Runs, with stops along the way to do partner rows (2 PAX act as base, other PAX does inverted rows and rotate). We did this 4 times along the way. Each PAX did 5 rows per stop. We did a quick stop for a silent BTTW by the ticket booths.

We ran down to the guardrail to do 42 dips before heading for Mary.
Mary: Freddie Mercury, LBC’s, Homer to Marge, Pickle Pounders all either x15 or x20.
Announcements: CSAUPS in Carpex and here on October 16th.
T-Claps (Recognition): Emeril…beast mode!
Prayer: YHC took us out. Praise for Pikachu’s M starting a new job!

Four Corners……..Audible to some sort of Triangle.

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PAX: , , , , , , , , , ,

FNGs: Nope
Warm Up: SSH, Good mornings, Sir mazio arm circles, Willie Mays Hays & Michael Phelps.
The Workout: Took a mosey over to the rock pile to grab a medium size rock then over to the library parking lot. Due to my time constraints YHC called an audible.

5-10-15-20 reps of Chest press, skull crushers & WW1 (with a rock).

5-10-15-20 reps of Merkins, squats, lunges & monkey humpers.

5-10-15-20 reps of Mountain climbers, plank jacks & star jumps.

10 reps each of curls for the girls (full curl, half & half), overhead triceps, shoulder press & bus drivers.
Mary: Ankle grabbers, box cutters, homer to marge, American hammer.
Announcements: Checkout slack for Warbuck’s donations to UNC in honor of his son Maddox.
T-Claps (Recognition): Grasshopper 5K which raised $30k for Sgt Leach.
Prayer: Prayers for our injured F3 brothers. Safe travels to Buford for work.

4yr Q at GP ran like clockwork

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PAX: , , , , , , , , ,

FNGs: Yes! Welcome Sharknado

Warm Up: side straddle hops, arm circles forward and reverse, seal claps, overhead claps, arm stretches, good mornings.

The Workout: Mosey to the rock pile and grab a large rock. Circle up in the main parking lot to begin the 1st event.
My 4yr Q centers around time so we started with some clockwork using 4 different exercises. Started with 1 rep of each: curl for the girl, overhead press, ruh roh, and squat. Set down the rock, rotate, and do 2 of each. This continued through the 12 rounds of the clock for a total of 78 reps of each exercise.

Next up the calendar beatdown as follows, all with your original rock:

  • June 30 rock presses
  • July 31 homer to marge in cadence
  • August 31 rock merkins right arm
  • September 30 American hammers in cadence
  • October 31 rock merkins left arm
  • November 30 flutter kicks in cadence
  • December 31 rock spanks in cadence
  • January 31 ground pounders (stopped at 7 to do burpees for my birthday then picked back up at 8)
  • February 28 Rockys in cadence
  • March 31 ascending testicles  10,10,11
  • April 30 wall sit
  • May 31 pickle pounders in cadence

Mary: LBCs, Boat Canoes, and the introduction of Krispy Kreme’s (12 count move that targets your abs), then 20 Merkins as it was only called a decent Q. After the merkins it was deemed reasonable.

Announcements: Picnic, 2.0 workout at 9, Bed project next weekend

T-Claps (Recognition): My 4 year anniversary, Cyclops for bringing an FNG, and Sharknado for making it through his first post.

Prayer: We all took a knee and I took us out. Very thankful for what F3 has done in my life and in the lives of others, I’m definitely a better man for it.

Birthday Q 2/10

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PAX: , , , , , , , ,

FNGs:

None today – tried for the guy at the track but he didn’t bite
Warm Up:

Get all the weights over the fence to the track

SSH x31 IC while we waited for Lipstick

Spinal Rotation, Sir Fazio forward/backward, Daisy Pickers x10 IC
The Workout:

Bells at the start, maces at 100m – we did 4 corners with 4 different exercises. We ran the straightaway “hard” (quotes because there was some sandbagging) after the 1st and 3rd exercises and the turns easy (no quotes needed on that one) after the 2nd and 4th.

We went through each set of 4 exercises 2 times at 10 reps each – the sets were:

Kettlebell swings
Death march
Burpees
Homer to Marge

Snatch
10 to 2
Star jump
Low slow flutter

Turkish get ups
360s
Absolution
Crab cakes

Mary:

LBCs x31 IC
Announcements:

New format for caveman. It was a hit.

Picnic June 26th. Dawgpound to repost – sign up.

Prayer:

Emeril’s friend with cancer.

Things got done and so did this backblast!

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PAX: , , , , , , , , ,

FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

  • clean and press (stairs)
  • swings (farmers carry)
  • single leg dead lift (stairs)
  • ballistic row (stairs)
  • off set pushup (farmers carry)
  • Midge cookie pouch (stairs)
  • nipplers (stairs)
  • goblet squat (farmers carry)
  • floor press (stairs)

    • Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

    Announcements: Picnic (see slack)

    T-Claps (Recognition):

    Prayer: Laettner, Jeff, Heidi

    Spartan 500 at Paradise City

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    YHC made my triumphant return as the Q at Paradise City this 55 degree comfortable morning.  About 7-8 showed for Extra Credit with Pikachu and Skidmark leaving early to get in the extra mile (nice work).  great pick ups on the EC run of this 6.  Returned after EC to see a large gathering in the parking lot which looked great!  We had a visitor from F3 Chartlotte in town – more on that at the COT

    FNGs: None

    Warm Up:  A quick lap around the parking lot and then circled up

    • Windmills x 10 🙂
    • Wide Grip Merkins x 10
    • Side Strattle Hops x 20
    • Fazio 10F and 10R
    • Seal Claps x 10
    • Right over left and left over right stretches
    • Pax instructed to find an accountability partner of equal speed to put him

    The Workout:

    We did the Spartan 500 with running a 0.25 mile in between each sets.  Partner up with a man of similar speed but that can push you.  Do the set of 50 exercises at opposite corners with your partner.  See image below for details.

    Goal was to do this 10 times or 5 laps.  T claps to (at least) Pikachu, Skidmark and 187 for finishing all 10!  I think most of the rest got 8 so a spartan 400!

    Mary:

    The lead pair got back to the Basketball courts a little early and led group in ab exercises.  YHC arrived and closed out mary with a 5 count around the horn holding 6 inch leg lifts.

    Announcements:

    • JoCo CSAUP
    • Sleep in Heavenly Peace (check slack)
    • Cookout (check slack)

    T-Claps (Recognition):

    • Mookie for running a 2:08 half marathon yesterday and still posting
    • Visitor from Charlotte (Greyhound) – his step daughter is having a baby today

    Prayer:

    • Greyhounds Daughter and doctors
    • unspoken

    Two for Captain Caveman

    /in /QIC:
    PAX: ,

    FNGs: None
    Warm Up:  Good mornings, daisy Pickers, Don Quixote, sir Fazios, Seal Claps, Overhead claps, Imperial Walkers.
    The Workout:  Having only done this once before, I watched three videos in preparation of bringing a decent mace workout to Captain Caveman.  No cars were in the parking deck when I arrived for EC.  Maybe no one would post knowing a rookie mace instructor was posting.  Finished my run and saw Buford in his SUV.  I suggested going right to 2nd F knowing I was new at this mace stuff, but then I asked Buford if we could simply alternate exercises and go slowly through the moves.  Well that worked out perfectly!  Grabbed a yoga mat and a woobie (a poncho liner) in case we did some exercises on our six.  Moved out of the dust mite infested garage into the fresh air portion of the parking lot and got down to business.    Lots of arm, leg exercises with crazy names and made up names.  Arms, backs, shoulders, legs = ALL ENGAGED.  The mace is no joke depending on where you hold it.  The further away from the weighted ball, the harder.  Exercises were similar to kettlebells.  Most complicated IMO was the death March.  Need help with the figure 8 swing.  Did some pendulums, merkins, rut rows, bent over rows, overhead presses, front presses, skull crushers, tricep extensions, straight arm curls, lunges, etc.  most were sets of 10.  We got our money’s worth.
    Mary:  Quick mosey around the block and finished with yoga.
    Announcements:  See slack/FB.  5Ks, Bed builds
    T-Claps (Recognition):  Buford for being my wingman today. Thank you brother!
    Prayer:  YHC took us out.  Our country, India, First responders, PAX with injuries, our families
    Ended with a Pledge of Allegiance.  Honored to lead!

    Dawgpounder

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    PAX: , , , , , , , , , , , , , , , , , , , ,

    EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
    FNGs: Nope
    Warm Up:

    Lap around the parking lot. We then circled up in the field.
    Bounce
    Staggered hinge
    Spinal Twist
    Bat Wing
    Fazio Forward
    Fazio Backward
    Seal Claps
    Overhead Claps

    The Workout:

    Pax split into two groups

    Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.

    10 absolutions/BTTW
    9 absolutions/BTTW
    10 Monkey Humbers in cadence/Right Leg out
    10 Monkey Humbers in cadence/Left Leg out
    9 Monkey Humbers in cadence/Normal Wall Sits
    8 absolutions/BTTW
    7 absolutions/BTTW
    8 Monkey Humbers in cadence/Right Leg out
    8 Monkey Humbers in cadence/Left Leg out
    7 Monkey Humbers in cadence/Normal Wall Sits
    6 absolutions/BTTW
    5 absolutions/BTTW
    6 Monkey Humbers in cadence/Right Leg out
    6 Monkey Humbers in cadence/Left Leg out
    5 Monkey Humbers in cadence/Normal Wall Sits
    4 absolutions/BTTW
    3 absolutions/BTTW
    2 absolutions/BTTW
    1 absolutions/BTTW

    Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
    Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.

    Mary:

    Circle up around the practice green
    Legs Straight up to our hands
    Six Inch Holds
    Pickle Pounders
    Legs Straight up to our hands
    Six Inch Holds
    Pickle Pounders
    Supermans

    I’m drawing a blank here. We did abs though.

    Announcements:
    T-Claps (Recognition):
    Prayer:
    Pax bringing home their kids
    Full house’s friend
    50 car pile up on 540

    Dawgpound Celebrates 4 years

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

    EC:There was 22 plus people running EC. So yeah I don’t have the names here.
    FNGs:Pile Driver
    Warm Up:

    Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

    Mosey to the field and circle up.
    Bat Wing
    Fazio Arm circles Forward
    Fazio Arm circles Backward
    Seal Claps
    Overhead Claps
    Ralphies
    Good Mornings
    1 Burpees
    2 Burpees
    3 Burpees
    4 Burpees
    5 Burpees

    The Workout:

    Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

    Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

    Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

    Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

    Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

    Mary:

    Circled up for Mary:
    Did a modify Onnit 6 minute Abs:
    Plank Hold
    Peter Parkers
    Mountain Climbers
    Big Boy Sit-ups
    Freddie Mercuries
    Russian Twists
    Bowl

    Announcements:
    T-Claps (Recognition):
    Prayer:

    All unspoken prayers