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photo by Albert Harring

Da Bears (Crawl)

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FNGs: none
Warm Up: Standard DT warm up loop. SSH x 20, Imperial Walkers / Hill Billies x 10 each, FAC forward / reverse x 10 each, Seal Claps x 10, Overhead Claps x 10.
Workout: Moseyed over to the rock pile, PAX were instructed to get the largest rock they could find. Circled up at the semi-circle parking lot for the following:
– Curls for the girls x 10
– Farmer carry rock to the other side and back (really need bigger rocks / kettle bells for this in the future)
– Merkins x 10
– Bear crawl to the other side
– Lunge-walk back
Rinse and repeat. YHC heard some grumbling during the bear crawl and decided to modify for the PAX with WWIIs half way during the bear crawls to provide some relief. Additionally, on the last two merkins we went with wide grip and then diamond for a little variety. Returned rocks and moseyed back to start for Mary.
Mary: LBCs x 20, Homer 2 Marge x 15, Pickle Pounders x 15, Plank (10 count regular, 10 count raised right arm, 10 count regular, 10 count raise left arm)
Announcements: F3 South Wake picnic Oct 12
T-Claps (Recognition):
Prayer: Noah’s Arc’s M for healing, Crab Legs

A Very “Respect”able work out

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FNGs: None
Warm Up: Short jog to big lot.  SSHx20, FACx10f,10b, Sealclapsx10, overhead clapsx10, MountCx10, DaisyPx10, GMx10
The Workout:Start in pavillion with step ups each leg x10, Urkinx10, Derkinsx10, dipsx10.  Then a quick lap around the soccer field(indian style) of course. Back to pavilion for another set of what listed above.  Then a trip over to the stairs behind Hunt Center for bunny hops up the steps, with plank hold at the top. Back to the bottom for another set up bunny hops with 5 merkins at each landing.  Plank hold then around for a bear crawl up the steps with 5 merkins at each landing.  Job back to pavilion for another set of step ups, urk, derk, dips.  Mosey to rock pile and select medium to large rock.  Slide Rule decided to get a rock the size of Snap.  Straight leg deadlifts x20, GPoundx20, Squatsx20, Curlsx20.  We still had time for another round and went with BusDrivex20, WonderBrasx20, Squatsx20 and then bearcrawl pushing rock to the end.
Mary: not much time for Mary so we did LBC’sx10, H2Mx10 and American Hammerx10
Announcements:
T-Claps (Recognition):We had 8 total Pax and 4 of them were 50+(which included me for my first Q as a 50 year old)
Prayer: Shredder family, Noah Arks M, many unspoken

9 – 19 – 19

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The Q rolled into the lot with a few minutes to spare and a crowd  of 9 ready to  get after 9 – 19- 19 at TigerBlood.  Great to see some old (Da Business- RESPECT) and new faces at this AO. It  appeared that Pablo tackled EC solo.

FNGs:NA

Warm Up:

Mosey to the back of the school with some butt kickers and karaokes along the way.

Circle up for..

Good morning X 10 IC

CP X 10 IC

Windmill X 10 IC

SSH X 20 IC

FAC X 20 IC

Daniel Son X 20 on Ah kicks

The Workout:

The PAX made their way over to the soccer field behind the elementary school for some 9 – 19 – 9.  The PAX started at one side of the field and did the below exercises and sprinted to the other side for the next set.  This was repeated for 9 sets of exercises and sprints.  Still pool season so the PAXX worked on getting buffed, bronzed, and B*itch*n.

  1. 19 – Merkins – sprint across the field
  2. 19 – low slow flutter – sprint across the field
  3. 19 – wide grip merins – sprint across the field
  4. 19 – freddie mercury – sprint across the field
  5. 19 – one arm extended merkins – sprint across the field
  6. 19 – WWII – sprint across the field
  7. 19 – hand release merkins – sprint across  the field
  8. 19 – plank jacks – sprint across the field
  9. 19 – fake partner air clap merkins

 

Next up the PAX made their way over to the long parking lot and partnered up.  Partner one, in a wheelbarrow, made their way down the parking line and on the curb. Once in the middle of curb did 5 merkins in the wheelbarrow and continued down the curb and back out the other parking line.  The partners switched until each partner had covered 5 parking lot curbs and 10 parking lines.

Quickly the PAX went over to the bloody, uneven wall next to the parking lot.  One partner did BTW while the other group of partners did 20 count IC quick feet.  Switch and repeat.  Next One partner did mountain climber BTW while the other group of partners did 20 count curb jumps.  Switch and repeat.  Finally, one partner did mountain climber BTW while the other group of partners did 20 one leg curb jumps.  Switch and repeat.

For the grand finale the PAX,  in an indian run, made their way to the red Tiger/Labrador paw prints leading into the elementary school.  One partner did 10 dips on the benches out front followed by 10 urkins.  The other group of partners did bunny hop jumps on each Tiger/Labrador paw print.  Rinse and repeat twice.

Mary:

Each of the 9 PAX called out an ab exercise that they didn’t want to do and the rest of the PAX did this exercise  while they zig zagged in and out of the PAX in the circle.  Next guy up called out an ab exercise until everyone made their way around the circle.   Boat caonoe’s X 20 IC to finish things up.

Announcements:

Completion of the mulch project at Oakview. 7:30 AM on Saturday.

T-Claps (Recognition): Da Business was able to successfully complete a workout at 50 and  returning from a week in Vegas.  He did mention something was bloody while he was there.

Prayer:

Prayers lifted for Shredder’s father that recently passed.  Continued prayers for CrabLegs.

 

 

 

We only ran…twice.

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Had 10 STRONG at Downtown Train this morning. Maybe a slight bit of false advertising on the running, but really, we only ran twice. Didn’t expect to see an BRR guys this morning, understandably so and was super impressed to see Pablo roll in from EC. And not only Pablo, but M4L showed just before start time. Well done men!

FNGs: None

EC: Pablo

Warm Up: Took a field trip to womble. Circled up on the tennis court for the following exercises:

5 Burpees OYO; Daisy Pickers, Windmills, and SSH.

The Workout:

Moseyed to picnic shelter for the first part of the workout. Conducted 4 rounds of the following exercises, decreasing reps each round.

Step-ups x 20 x 15 x 10 x 5 (each leg)

Dips x 20 x 15 x 10 x 5 (in cadence)

Irkins x 20 x 15 x 10 x 5

Moseyed over to rock pile for rock and the 4 rounds of the following exercises.

Curls for girls x 20 x 20 x 20 x 15 (in cadence)

Overhead press x 20 x 20 x 20 x 15 (in cadence)

Tricep extensions x 20 x 20 x 20 x 15 (in cadence)

Bus driver/Overhead holds (20, 15, 10, 5 second intervals)

Back to DT homebase for…

Mary: 20 LBCs (in cadence), 20 freddie mercury’s (in cadence)

Announcements: 9/11 stair climb, convergence picnic, BRR review

T-Claps (Recognition): Pablo and M4L. Way to get out there this morning men.

Prayer: Thanks for safe return of BRR runners, injured PAX

Then a hurricane came….?

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Abe mentioned he needed to back out of being Q for Tigers Blood so I picked it up for him. I assumed we would be working out in the rain with school being canceled and the hurricane churning up the east coast, but no rain. Small crown due to BRR started a minute late due to the mumble chatter.

FNGs: None

Short jog to the back of the school for warm-ups.
Warm Up: ssh, merkins, imperial walkers, sir fazio forward and backward, good mornings

The Workout:
         Thang 1: 4 corners in the back parking lot, start at 10 work down to 3.  Merkins, LBC, Carolina dry docks, and dying cockroaches
         Thang 2: Mosey to the front parking lot for a little Dora 123.  100 Freddy Mercuries 200 Lunges 300 Squats
Mary: Circle of Mary, Homer to Marge, Blue Devils, Low Slow Flutter, Hillbillies and mane more for the last 8 mins
COT:
          Count-a-Rama: 4
          Name-a-Rama: 3 Meh 1 Respect
Announcements: 911 Stair Climb, F3 SouthWake Picnic on Oct 12th
Prayer: Hurricane recovery in the Bahama’s, Prayers for eastern North Carolina people still recovering from last years Hurricane
Praises: Working out with these men
T-Claps (Recognition): All the F3 men undertaking the BRR
NMS: It was great to work out with the small group today, we had a lot of mumble chatter before during and after the workout.

1 Year Anniversary Q – Part 1

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FNGs: None

Warm Up:

YHC was running a little short on time coming back from EC so 10 PAX jumped right into a quick mosey around the parking lot to get the juices flowing. Even though the temps were in the upper 60’s, humidity was about 99% so we were all sweating pretty much right out of the gate.

We started with some Good Mornings (x10 IC), Windmills (x10 IC), Sir Fazio Arm Circles (x10 IC forward & reverse); Daisy Pickers (x10 IC); SSH (x20 IC)

The Workout:

YHC made no promises about the BRR friendliness of this workout. Good move because it wasn’t.

First exercise was a Indian run around the parking lot (same route as the opening Mosey) – past PAX did 3 Turkish Get Ups and sprinted to the front of the line. I took about 3 laps around before all PAX got their TGU’s in but we got it done and were ready for the next challenge which was…

Everyone picked a partner (size was irrelevant). Partner 1 did an ab exercise while partner 2 ran about 100 meters to do a non-ab exercise, then run back to partner 1 – switch places – rinse & repeat for 5 rounds.

Round 1: WW2’s / Merkins x 15 IC
Round 2: LBC’s / Prisoner Squats x 30
Round 3: Freddie Mercuries / Shoulder Tap Merkins x 15 IC
Round 4: Low Slow Flutter / Monkey Humpers x 20 IC
Round 5: Plank Jacks / Burpees x 10
A little grumbling was heard about how non-BRR friendly the workout was to this point but everyone kept going nonetheless.
With about 15 minutes left, we moseyed to the rock pile to procure a medium size rock for 2 rounds of Curls for the Girls, Tricep Extensions and Overhead Press (Round 1 x15 IC; Round 2 x10 IC).
Rocks were returned then we moseyed back to the front parking lot for the exciting conclusion.

Mary:

We went around the horn for a 10 count of PAX choice which notably included Diamond Merkins, Burpees and a down and back sprint.

Announcements:

BRR this weekend

9/11 Stair Climb next week @ 5:45am – be on the lookout for clown car options.

There will be a 3rd F opportunity at Healing Transitions at 9am(?) to spread mulch – should take 2-3 hours followed by a 2nd F.

T-Claps (Recognition): BRR guys for not bailing out on a “Non BRR friendly” workout. You know who you are. Martini for making it out to EC

Prayer:

Crab Legs; Shredder; others with injuries or other challenges keeping them from posting

BRR this weekend – safety before, during and after the race

40’s?

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YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.

FNGs: None

EC: Yogurt, Fonzie, LED

Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO

The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.

Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.

Mary: Mosey back to tennis courts for mary.

5 burpees OYO

LBCs x 20 in cadence

Dying cockroaches x 20 in cadence

10 burpees OYO

Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken

Pump Up the Volume

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FNGs:

N/A

Warm Up:

To the song Get Low by Dillon Francis…

While song starts SSH X 10. As the song says get low gradually go into squat as low as you can go. Hold squat during … low… low… low…low. Some struggling here,  but effort made. This may have caused some turtle heads, especially SlideRule. Back into SSH X 10,  Morracon night clubs X 20, Plank jacks X 20. Repeat – As song says get low gradually go into squat as low as you can go Hold squat during …. Low… low ….. Low … low. SSH X 10, Morracon night clubs X 20, plank Jacks X 20.

The Workout:

Circle of Burpee Pain.  Playlist was a preview of upcoming evolution of men and continued until everyone finished. (All  along the Watchtower, Immigrant Song, Eye of the Tiger, Livin’ on a Prayer, Smells Like Teen Spirit, Everlong, Mo Money Mo Problems. )

55 – burpees in total with exercises in between.

10 burpees OYO, Plank Hold X 55 IC

9 burbees OYO, Freddie Mercury X 45 IC

8 burbees OYO, Plank Jacks X 40 IC

7 burbees OYO, Flutter kicks X 35

6 burbees OYO, Alternating Shoulder taps X 30

5 burbees OYO, Merkins X 25

4 burbees OYO, Diamond merkins X 20

3 burbees OYO, Slow low merkin X 15

2 burbees OYO, Spider merkins X 10

1 burbee OYO, Ranger Merkin X 5

With everyone winded the PAX transitioned into Evolution of man suicide run.

First up – Spiderman crawl – to first bush along the long parking lot beside the school. Sprint back and plank hold.

Next up – Bear crawl to second bush. Sprint back and plank hold.

Third round -Duck walk to third bush. Sprint back and plank hold.

Final round – Run to the last tree bush.  Sprint back and plank hold.

Evolution of man and song concluded and the PAX formed an Indian Run with most with most winded at this point. The PAX made their way back to the cars for Mary.  Along the way back a sighting of the bearded mystery man appeared. He very much looked like Bernie.

Mary:

Partner up and while listening to Roxanne by the Police the PAX did SSH’s for the entire song and with each “Roxanne” a  partner Merkin Clab was executed.

One round of guantanamo’s followed by plank hold with each pax jumping over each PAX in the circle.  To conclude a quick round of AH’s X 20, Boat Canoe’s X 20, and have a good day.

Everyone gave it what they had with minimal complaining.  The Q had a request for limited running, but a little over a mile was clocked.
Announcements:

See Slack
Prayer:

Noah’s ark and Crablegs.

17 AT THE NUT FOR A VQ

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EC: Norm, Slide Rule, Pigpen

FNGs: Nope

Warm Up:

Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.

SSH X 20

Fazio F/B X 10

Daisy Pickers X 10

GoodMornings X 10

The Workout:

PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.

Group 1: Pullups AMRAP

Group 2: BTTW

Group 3: Merkins AMRAP

Group 4: Sprints up the hill x 4

Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.

 

Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!

5 burpees OYO before moseying back to starting position for Mary

Mary:

Circled up and went around with each PAX naming a different ab exercise.

Announcements:

9/11 stair climb

T-Claps (Recognition):
Prayer:

Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken

F3 is a superpower.

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So after a short sting, err stint on the IR due to a spider bite, no better way to come back to working out than to Q your first work out back. Downtown Train has been a little light in attendance so it was good to see Pax coming in from clown cars and running in from different directions.

FNGs: None

With No FNG’s we took a quick Mosey to the lower level of the parking deck for warm-ups.
Warm Up: 15 SSH, 16 Imperial Walkers, 10 Sir Fazio forward and Backward.

Warm-up complete time to start the warm-up.

The Workout:

Thang 1: A little venomous flavored Dora 123 in honor of my recent spider bite, but unfortunate lack of superpowers.                                                                                                                                                100 Peter Parkers, 200 LBC’s 300 Copperhead Squats

With that completed, we moseyed to the upper level of the parking deck

Thang 2:  Modified 11’s. with  HillBillys and Monkey Humbers with 5 merkins every time you cross the middle of the parking deck.

Still had some extra time so we did

Thang 3:  7’s  with Freddy Mercury’s and Imperial Walkers

Mary:  Pax Did Circle of Mary
Announcements:  9/11 Stair Climb, Labor Day Convergence at Sugg Farm Next Monday, Gump’s Pax Challange to Q 1 workout a Month till the end of the year
Prayer: Noah’s Ark M, all the 2.0’s starting school today

COT:
Count-a-rama:  12
Name-a-rama: 11 Meh 1 Respsect

NMS:  As always my days are always better when they start with F3. Men, if you have not Q, ‘d a workout take that challenge, I am sure if you ask someone would Co-Q your first workout and/or help you plan it.