Posts

David Goggins Stay F’ing Hard

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

EC: Dawgpound, Emeril, Buford, Nemo, Mookie, Deadbolt
FNGs: Nope not today
Warm Up:

Once everyone that was coming arrived we started to move to the other parking lot on the other side of the baseball fields. The Pax was extremely generous to allow me to stay in the front for this little jog. I felt supper fast. Also at this time Midget and Chips were catching up with each other. This will happen when both stopped posting in the gloom. Once we arrived at our location we circled up.

The warm up was brought to you by Onnit
We started off with just bouncing. We do a lot of side straddle hops and bouncing is a nice equivalent exercise.
Next up was the backstroke
Followed by the behind your back Fazio Arm circles. This is where we lost some of the pax. Apparently we need to work on branching outside the F3 exercises and try something new every now and then.
Good Mornings

After this it was time to do the exercises that would make up our main thang. We did 5 reps of following exercises.
Absolutions — From plank go to chill cut. Back to plank. Push up. Plank Jack. That is one rep
Prisoner Get Ups Squat Jumps. — Start with knees on the ground. Plant one foot. Then the other. Stay low. Squat jump from there.

You could substitute proper Star Jumps instead of the PGUSJ. A proper star jump requires the pax to touch their toes and then explode from there.

The Workout:

We ran to the abyss. The pax did not let me stay in the front this time.

We did 11 at the abyss. At the top we started with 10 absolutions and at the bottom one PGUSJ.

Mary:

We ran back to where we started. I was back to being in the back. It felt like home. We circled up for Mary.

Mary was nothing but a plank hold. We held plank as we went around in the circle. I wanted to hear what each Pax was doing different this year to achieve our goals. Having goals are great, but we do not achieve them my sitting around. We have to get up and get outside our comfort zone to make a change. I heard a lot of great things. Working on sleep habits. Less hemming and hawing about committing to workouts, improving communication with accountability partners and no more taking it easy on EC.

Have a nice day finished things up for us.

Announcements:
Basketball AO in Raleigh?? I think this is where it is located.

T-Claps (Recognition):

All pax that tried the new exercises and how stayed strong through the whole workout.

Prayer:

Wallaby
All unspoken prayers

How could I forget?!!

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

FNGs: 1 But Shredder asked we save his naming until Groupounder – Colt45
Warm Up: Standard ShamWow! U-Turn: SSH, Frankenstein, Imperial, Hillbilly, Daisy Picker
The Workout: The U!
Mary: Nope
Announcements:
T-Claps (Recognition): Nemo, Maybelline, Skidmark – 4 Mile EC in the rain and cold!
Prayer: YHC took us out

Indian Run at 8min/mile?? Ryan Hooper, 38, Dumbo

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

FNGs: MFL?
Warm Up: Mosey to the top of the ramp for SSH x53 to commemorate the new 0530 start time for PC
The Workout: Lipstick Special was on the table for this crisp beautiful smelling morning. Two groups of 6 Indian Runs around the Ting Loop. We stopped at corners for arm work. First Stop Prison Step Ups x20, Erkins x20, Derkins x20, Second Stop Dips x15, 1 leg each x15. (Repeat) Third Stop  Merkins x10, Wide Grip x10, Diamond x10. Total of 3 miles completed on the circuits.
Mary: 1 minute man- Low Slow Flutters x20, LBC’s x20
Announcements: Q Swap Week. CPR Training Tuesday 6-9 at Hope Community Church
T-Claps (Recognition): Cowboy for sticking with the Lipstick Special
Prayer: Wallaby, Anyone else suffering from substance abuse. Sgt. Pepper, All Deployed

Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

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

46 PAX IN THE GLOOM!  Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up:  YHC felt a little odd Qing the final Throwback of the week.  I wasnt here when these fine AOs were established.  I needed some star power…  I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun.  Crablegs put the PAX through their paces in the warm-up.

  • SSH
  • Runners Pose
  • Pigeon Pose
  • Overhead Stretches
  • Daisy Pickers
  • Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off.  YHC watched as a few men filed in at various moments but was unable to get the count.  This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups.  We were headed to the Murphy-Go-Round.  Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars.   We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges.  YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout.  As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after.  It was brutal and humbling and oddly it now made me feel nostalgic and happy…  this F3 really changes a guy.

The Actual Workout…  Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields.  The railing would serve as our pull-up bars, strike that Inverted Row bars.  Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds.  As we entered the lot, we dropped off Group 3.  There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off.  AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

  • 6 inch leg holds
  • Boxcutters
  • Superman Ws and Ts
  • LBCs

Announcements:  Check Slack because my memory don’t work so good…  here is a round-up

  • Paradise City starts at 5:30 from now on
  • U-Turn launches from Panera from now on
  • Support a local Eagle Scout and the food pantry.  Donations happening now, building out a greenhouse later
  • Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
  • Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition):  To the OGs that set South Wake in motion.  Great representation this week from some of the earliest PAX including Howard.  Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer:  Those PAX that are working on physical and mental battles among us.  For our service members that keep us safe and guarantee our freedoms.  CrabLegs took us out.

Throwback 5 – Day 4 – Disney

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

Throwback 5 appears to be working just as planned.  End the decade and start a new one with 5 convergences at the “Original 5” Southwake AOs.  Today was Disney’s turn.  YHC turned to Kid Cracker to co-Q with me as we were the Site’s initial Qs.  I always loved Q-ing with Kid Cracker as there would be diversity in the body parts worked and lots of good mumblechatter.

It was a cloudy, 37 degree Thursday morning as YHC approached a gathering crowd in the Middle Creek Park parking lot.  The glows of at least one (Redenbacher) Pax member finishing EC could be seen.  The original Southwake Shovel Flag was planted, fists were bumped and Kid Cracker got us going!

FNGs: None
Warm Up: Short fellowship jog (0.33 miles) around the dark soccer field – we continued this mosey to the small parking lot adjacent to the baseball field house – where we circled up

  • SSH x 20 I.C.
  • Good Morning x 20 I.C.
  • Downward Dog (left and right rocking)
  • Runners pose stretching (Left and Right)
  • Pigeon pose stretching (Left and Right)
  • on your feet to mosey to the High School student parking lot – Pax instructed to partner up on the run

The Workout:

Round 1:  Kid Cracker

  • Partner1 partner carry Partner2 the long distance up the hill in the parking lot.  Resting or alternating as needed
  • Disclaimer was issued by Kid Cracker “if you have back problems, knee problems or are on your (menstrual) cycle – you can lunge walk”  Classic 🙂
  • Alternative to partner carry was lunge walk half way then catch up on the run
  • At top of hill series of exercises were done (too gassed to remember)
  • Mosey back to bottom of the hill
  • Rince and repeat with alternating pax member
  • Fellowship run back to the park toward the Abyss (7 flights of stairs)

Round 2:  Deadbolt

  • Keep your partner – half the partners would go to bottom of the stair (but stay with your partners) and half stay up top
  • DORA with runners going up/down the stairs.  The DORA was
    • 100 Merkin
    • 200 LBC
    • 300 Squats
    • Ab exercises until the 6 gets up
  • Clockwise and Counterclockwise Indian runs (50-50 split) from the Abyss to the concrete area at the bottom on the half pipe
  • Jailbreak to Flag for Mary

Mary:  Alternating Abs by your Co-Qs

  • American Hammers x 20
  • Exaggerated Low Slow Flutter x 20
  • Freddy Merc x 20
  • Wide Grip Merkins x 20
  • Heels to Heaven x 20
  • Good Morning stretches
  • Michaels Phelps to close

Announcements:

  • Final Throwback 5 tomorrow- Cletus – it will be special
  • Carpex – Southwake Q Swap next 2 weeks
  • Dawgpound assisting Eagle Scout with fund raising opportunity and support – details on Slack

T-Claps (Recognition):

Prayer:

  • Wallaby, Crablegs, US Military Forces, some I may have forgot
  • DB Took us out in a ball of man

Week 5 day 2

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

EC: Dawgpound, Pikachu, Emeril, Skidmark, Buford, Cowboy, Deadbolt, Roger Roger, Pablo
FNGs: …….. I’m noticing a theme here
Warm Up:

Onnit Warm Up 2

The Workout:

Work Fast Recover Faster 2

Mary:

Onnit Cool Down 2

Announcements:

No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own

T-Claps (Recognition):
Prayer:

Wallaby and his family
All Families during the Holidays.

Week 4 Day 4

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

EC: Dawgpound, Buford
FNGs: Nope. Once again disappointed
Warm Up:

Onnit Warmup 2

The Workout:

Stand Your Ground 2

Mary:

Onnit Cooldown 2

Announcements:

Old School Q week

T-Claps (Recognition):
Prayer:

New Baby Winton

Week 4 Day 3

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

EC EC: Dawgpound, Buford, Coal Ash
EC EC: Dawgpound, Buford, Emeril, Coal Ash
FNGs: Once again no.
Warm Up:

Yoga Baby

The Workout:

Onnit Yoga 2

Mary:

Yoga Baby

Announcements:

Oakwood 24 this Saturday

T-Claps (Recognition):
Prayer:

All men and their families

Week 4 Day 1

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

EC: Dawgpound, Buford, Emeril
FNGs: None. Not a single one.
Warm Up:

Onnit Warmup 2

The Workout:

Stand Your Ground 2

Mary:

Onnit Cooldown 2

Announcements:

Oakwood 24 this Saturday.

T-Claps (Recognition):
Prayer:

All families during the Holidays

Week 2 Day 4

/in /QIC:
PAX: , , , ,

EC: Dawgpound, Emeril, Buford
FNGs:Nope
Warm Up:

Onnit Warm up

The Workout:

Onnit Stand your Ground

Mary:

Onnit Cooldown

Announcements:

CSAUP December 7th
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station.  Collecting toys until December 16th.

T-Claps (Recognition):
Prayer:

Emeril’s Dad
Pablo’s Dad
Quiver and his Family
Pilgram and his Family