Posts

Three’s Company

/in /QIC:
PAX: , ,

FNGs: none
Warm Up: Standard DT loop, SSH (10), Fozzio Arm Circles (10 forward, 10 back), Imperial Walkers (15), Hillbillies(10), Windmills (10)
The Workout: Reps with rocks was the name of the game this morning. YHC requested medium rocks and then circle up in front of the stage. Reps were as follows:

  • Curls for the girls x 10
  • Overhead triceps x 10
  • Schoolbus x 10
  • Groundpounder x 10

Drop the rocks and go for a jog around the library. Get back to circle, rinse and repeat. On the second trip around the library, YHC decided to switch it up. Third set of reps were:

  • Chest press x 10
  • Squats x 15
  • Wonderbras x 15

Fourth set of reps was the same as third. Fifth set was back to the first round. The sixth set the same as the third (are you keeping up?). All in all, 3 rounds of set A and 3 rounds of set B. Time’s running out, so we returned our rocks and Indian ran back around the library and back to start for Mary.
Mary: LBC (10), H2M (10), Pickle Pounders (10), Plank hold (10 count), Merkins (10), Freddie Mercuries (10), 6″ hold (10 count), have a nice day!
Announcements: Sasquatch CSAUP on July 27th, possible ruck CSAUP on the horizon…
T-Claps (Recognition):
Prayer: Crablegs and his trip, Double D and his injury.

Nothing Has Changed in 4 Years…

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

22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.

FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.

The Workout:

–A Little P90X – “Do your best, forget the rest”

  1. Jump shot 15x
  2. Double Airborne Heisman
  3. Run Stance Squats (switch feet-looking forward, touch toe)
  4. Swing Kicks
  5. Twist Combo, tip-toe twist
  6. Leapfrog Squats

Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers

Two Rock Shakur (grab two rocks)

  1. Biceps – In –  15x
  2. Triceps – Bent over curls
  3. Shoulders – Arnolds
  4. Biceps – Front
  5. Triceps – Overhead extensions
  6. Shoulders – Overhead
  7. Biceps – Outer
  8. Triceps – Tricep press on your back 40x
  9. Shoulders – Deltoid extensions – side raises – 15x

Crabjacks 25x

Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)

It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!

Field Trip Bring your Permission Slips

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

I signed up to Q last week, but the Week of Chaos went through Nutcracker. I then took this week. I have been itching to go to Rovisys and hit up the ramp for some time. So I planned to hit up Rovisys and the ramp. The EC run to Oakview was tough this morning. I was wavering on if I really did want to go on a field trip. The excitement I got from thinking about the ramp was just too much. Sorta like the abyss at Disney. How do you turn something like that down?

EC: Dawgpound, Buford, Pigpen, Moby, Flanigan, Blue Hen

FNGs: Brownie
Warm Up:

Formed an Indian Run with 16 folks.  Made our way to Rovisys for a field trip.
Indian Run to Green Oaks Road.
Bat Wing:
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Overhead Claps
Seal Claps
Indian Run to Thomas Mills Road
Good Mornings
Pickers
Indian Run to Rovisys
Good From Merkins

The Workout:

We gathered at the railing.  What a beautiful railing.  The turns the straight away.  So nice.

Plank Hold until your turn.  Bear Crawl up the ramp.  The whole ramp.  Nothing but the ramp.  Plank hold up top for the final Pax
Once all the Pax made it to the top we did 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next we had to get back down the ramp.  What goes up you must come down.  This time we plank hold until your turn and Crawl Bear down the ramp.  Plank hold until the last Pax made it.  Then once again 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next was lunge walk up the ramp.  Squat hold for all Pax to finish.
Next was Russian Typewriter down the ramp.  10 to the left 10 to the right.

There was still time so we did a bit of runs up the entrance to Rovisys.  Run to the third street lamp on the left.  10 Merkins.  Run back down the hill.  Run to the second street lamp on the left.  10 Squats.  Run back down the hill.  Run up to the first street lamp.  10 LBCs

It was then decided to head back to Oakview.  I gave the choice of A and B on the method to get back.  A was Indian Run, B was Fellowship Run.  They Pax selected C… There was no C option so Scout Run.

Mary:

Scout Run back to Oakview.  It turned into a Fellowship run at the end.  We made it back in time with a couple minutes to spare.

Circled up for the following
Downward Dog into Pigeon Pose (Both Legs)
Downward Dog into Runner’s Pose (Both Legs)
Have a nice day

Announcements:

Meg’s Smile.  Still need volunteers for Saturday

T-Claps (Recognition):

Prayer:
Double D and his family
John Deere
Crablegs

Sometimes Randomness Works

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

FNGs: None
Warm Up: Downtown Train warm-up lap, 5 burpees oyo, Fazio arm circles (forward/backward), overhead claps, seal claps, Michael Phelps

The Workout: YHC had a plan in mind for the workout, but at some point during Dora decided to scrap the plan and go off the cuff. It was somewhat random, but worked this time.

Pax moseyed to rockpile. Each grabbed rock and proceeded to sidewalk adjacent parking lot. Got in pairs for Dora. Exercises for Dora were overhead press (100), tricep extensions (200), curls for the girls (300). While Pax#1 was doing exercise, Pax #2 ran to bottom of hill (forward), then back-up backwards, rock in hand. After everyone finished, held plank for group 10 count.

Moseyed over to parking garage. Pax stayed in groups which split to opposite ends. Did leap frog burpees to meet partner somewhere in the middle for paddy cake merkins and leap from burpee back to starting location. Pax then grabbed some wall space for various exercises….peoples chair x 3 (group 10 count each round), irkins x 2 (25 reps each), step-ups x 1 (25 each leg), balls to the wall x 1 (group 10 count).

Mary: Pax circled for Mary and each called their favorite Mary exercise which included LBCs, plank (group 10 count), Homer-to-Marge, American hammers, dying cockroach, Freddy Mercury, and…

Announcements: Still need some volunteers for Meg’s Smile Charity Auction event next Saturday and golf tournament on Monday. See Wiggly and Slide Rule for details.

T-Claps (Recognition): Slide Rule and Sub (and coming down from Carpex this morning) for ECEC; Slide Rule wearing breathtaker.

Prayer: Crablegs, 30 seconds of silence for anyone needing prayer.

Thanks for the hardwork this morning men!

 

Blood, Sweat, and Tears at Cletus

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

FNGs: Welcome “Sea Legs” – OBX’r who moved inland. Scraped knee on BTW today.
Warm Up: Mosey to “Rock” parking lot. SSH x 30, GMs, tricep stretches, arm circles 15/15
The Workout: Part 1. Four corners. Partner up, wheelbarrow to first corner, 5 burpees OYO; wheelbarrow to second corner 5 burpees OYO; wheelbarrow to third corner, 5 burpees OYO; and finally–see a pattern here? wheelbarrow to fourth corner 5  burpees OYO. Da Business says wheelbarrows are his favorite!

Mosey to scoring tower Indian style. PAX plank up in a line. FNG Sea Legs started us off with 5 Merkins, hopped over each PAX to front of line. PAX continued for 3 full rotations.

Part 2. Circle up at scoring tower for Squats/BTW. YHC demonstrated good form for squats: Chin up, chest out, alternate hands touching ground between feet. Squats 15 count. Next, BTW 15 count. YHC shared good form–better balance and easier if your hands are as close to wall as possible. YHC spotted our FNG on these. Nonetheless, FNG scraped knee while coming out of BTW. Dang! Hence, BTW once again draws blood–just like @Slide Rule at Tiger Blood. Finished three rounds of squats/BTW here today, with blood spilled!

Mosey to spectator platform Indian style. This time, Guantanamo until all PAX rotated 3x. PAX was feeling it by now.

Part 3. What’s Cletus without Erkins/Derkins/Dips? Kept this one to only two rounds because the PAX showed signs of fatigue, plus I wanted to have time for a good Mary with Shredder’s standing squat. Mosey back to tennis courts for Mary.

Mary: Da Business launched Mary while I circled back for Bernie and FNG Sea Legs. Homer to Marge, Pickle Pounders, American Hammer, Australian Snow Angels. Popcorn Mary: Shoulder taps, nipplers, mountain climbers, Freddie Mercuries, more.

Finally: Brought back Shredder’s “Embrace the Suck” 2-minute squat hold. YHC demonstrated proper form. Slight squat with knees over feet. Chin up,  chest  out, arms relaxed hanging. Start clock. Pray, think about puppies, puppies on the beach, whatever works for you. PAX was grimacing at 1-minute mark. Hung strong for final minute and final 10-second count down. Ended workout right on time!
Announcements: Check Slack, FB. Breathtaker belongs to Slide Rule, earned through online bid.
T-Claps (Recognition): Bernie for bringing Sea Legs; Sea Legs for finishing solid
Prayers: Crablegs on the road. Check out his posts.

EC: YHC joined Crazy Ivan ECs: Dahmer, Pablo, Dumbo

Rinse and Repeat

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

EC: Axe, Nemo, 187, Lipstick, Bernie (+PC back home!)
Warm Up: Mosey over to Elementary parking lot and circle up. SSH x51, Daisy Pickers x15, Monkey Humpers x15, Fazio Arm Cirlces x8 fwd and x8 rev, overhead claps x15, seal claps x15, Dropped to plank for Merkins x10, Wide Plank Merkins x10, Diamond Merkins x10.  Paired up based on speed but it took to long to pair up and YHC called for 5 Burpees OYO.
The Workout: Mosey over to playground around back. In our pairs, partner 1 did Turkish Get Up Star Jumps, while Partner 2 did 10 pullups. Rinse and repeated this x3. Next we Mosied over to the track where the gates were open like the red sea, for us to take action.  In our pairs, partner 1 held plank, while partner 2 did 400M loop in < 1:45/lap (roughly 7:30/mile pace or less) We rinsed and repeated this………6 times  🙂
Mary: LBC x20, Low Slow Flutter x15, Downward Dog and Runners Pose Yoga moves.
Announcements: UTI has a 2yr workout on July 22nd – Can we get at least 1 HC so he doesn’t workout alone?
T-Claps (Recognition): Abe was at R4TJ yesterday and then put up with me again at Tiger Blood.  Based on my reputation, he had a good feeling it would be running intensive.  T-Claps to Abe for the work he is putting in to get stronger at running! Tetanus for posting for the 3rd time in 4 days of his first week at F3!
Prayer: Bernie’s Father’s Sister and Wife are both battling cancer.  187 neighbor Tom who passed away. UTI Co-Workers son who is experiencing dry drowning and is in a coma.

 

Thanks for opportunity to lead this morning

Lipstick

Week of the Midge Day 2

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

EC: Emeril, M4L, Yellow Card, Cowboy, Buford, Dawgpound, Brony, Blue Hen, Flanigan, Moby, Peak Weak

FNGs: None
Warm Up:
Everyone picked up new bricks and ran to the basketball courts to circle up.  All exercises where done with the bricks.   The new bricks are brought to you by Midget 4 Life.

Fazio Arm Circles Forward and Backwards
Hands overhead and did circles  — I don’t know the official name
Simbas
Good Morning
Merkins

The Workout:

Jogged to the track for as folks count off by fours.  Even number went one direction odd numbers went the other.  We ran with our bricks until we meet a fellow pax.  Then we did 10 Partner Merkins.  We repeated this two times.

Next up where trips across the fields
Bear Crawl with the Bricks
Bunny Hop with the Bricks
WheelBarrow with the Bricks
Lunge Walk with One Brick

Next everyone lined up shoulder to shoulder.  The guy at the end of the line did a bear crawl to the front.  Everyone did curls with the Bricks.  Then we shifted down one spot.  Ever other shift we did the exercises with air.  After everyone Bear Crawled we did Crab walks and Wonder Bras

Mary:

Circled up at the Basketball Courts for the following:
Carolina Dry Docks
Hammers
Pickle Pounders

Announcements: Nadda
T-Claps (Recognition):  12 Oaks Representing
Prayer:

Moby’s Sister in Law recovering from surgery
Emeril’s dad recovering

A 5-Pack and it’s only Monday

/in /QIC:
PAX: , , , ,

Was great to be back after vacation and after several weeks of late arrivals for EC, YHC rolled in at 0502.  Saw the chatter about Paradise City the night before so was not expecting a crowd – tough to compete with the big name AOs, but sometimes the small groups can deliver on strong accountability.  I set up the flag and headed out for a solo EC of 2.2 miles with a slower but steady run to Womble and back.  It was muggy as heck and by the time I sloshed back to the start I was drenched but pleased to see 4 #HIM at the ready to push themselves and each other to a strong start to the week.

We waited to make sure nobody was coming in hot at 0530 and I offered what turned out to be a partially false pre-blast.  I claimed this would be minimal running, but we ended up getting in a solid 1.5 including 1 climb of Library Hill.

FNGs: None today, but I had not recalled posting with Pigpen so we went around while we started stretching and each announced our real name, F3 name, and how long we have been posting.
Warm Up: Regular lap, followed by a series of regular w/u exercises in the lot
The Workout: On the jog to the traffic circle at top of Library Hill we stopped and did SSH ICx20 then we did 3 sets from a plank, all 10 count or ICx10 – hold regular, shoulder taps, hold reg, nipplers, hold, mt. climbers, hold, recover.  On the jog down Library Hill down to the pool, not for a swim though, we set up in the lot for SSH ICx20 then Jack Webs 1:3 up to 10:30 and we kept a slower cadence.  Was very impressed because on the slower cadence and with a small group there was all accountability and pretty sure each of us did each rep.  On the jog back to top of Library Hill where we stopped for, you guessed it, SSH ICx20.  On the jog to…The Parking Deck!  We set up down below, each man to a space in a shoulder-to-shoulder line.  We did some shoulder burnout work rolling through fazio arms, seal claps and overhead claps, along with holding out to the side.  Man on the end dropped and did a bear crawl to far end as we kept working through the sets.  Each of us took 4 turns on the bear crawl and we covered the length of the deck – great work.
Mary: 2 quick sets of LBC-6 hold-low slow flutters-homer to marge-American Hammers
Announcements: Q sheet sign up, keep the support going for Meg’s Smile
T-Claps (Recognition): Pigpen for Breathtaker on a muggy Monday, Coal Ash for stepping up to Q Downtown Train next week
Prayer: We prayed for the family in Wescott that lost their husband/father, and for H1N1’s pastor and family for dealing with the death of their 3-month old.  YHC took us out

Go to the hill and make it suck

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

FNGs: Angel & Pyle
Warm Up:

Tennis courts, SSH, Imperial Squat Walkers, Fazio+Overhead+Seal Claps

Merkins

Blue Devil’s x10 🙂
The Workout:

Go to the hill, make it suck.

There were irkins, derkins, dips.  We went up, we went down.  Once we went up backwards via crawl bear (this was, in fact, not a great idea.  Props to Yogurt for solo completing that one).  We did WWII, star jumps.

One time, we went across the field via broad jump burpee, came back via bear crawl.

Did a round of Jack Webb’s for fun.

After that, the FNG and rest of the pax were revisiting the wisdom of showing up.

 

So we went to the pavilion and did a Banana Seat throwback…. Bear crawl parade on the picnic benches.  Hands on the ground, feet on the benches, go the length.

Bttw, because I love you Lucky.

 

Quick trip to the playground for 3 rounds of pullups, WWII, merkins.

 

Head to shelter for Emeril’s cool down yoga.
Mary: yoga with Ivan
Announcements:

Need more help with 3rdF this month.  We were asked to man a golf tournament+silent auction.  Still need 3-5 #HIM to step up and fulfill our commitment.  See Slide Rule, Wiggly, or Slack for details.
T-Claps (Recognition):

Pigpen took taker for next week.  Props to Yogurt for making it up that hill!
Prayer:

Warbucks pregnant wife fell and passed out yesterday.  Scary, but seems everyone is ok.  Crab Legs, Shredder.

Whole Lot of EC

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

10 HIM’s for EC

FNGs:  Kotter –Boot Scoot
Warm Up: Mosey

25 x SSH

15 x Windmill

Sir Fascio Arm circles 10 forward 10 Reverse

10 x Good Morning

The Workout:

2 Lines

Line 1 has rocks and the guy at front of line called out an exercise to do in 10 count cadence

Line 2 (no rocks) guy at front of that line called out core exercise to do in cadence with line 1’s call

Line 1 leader to bear crawl to back of line 2

Line to leader to crabwalk to back of line 1
Mary:

Catalina wine mixer x 10

Windshield wipers x 10

Captain Thor x 10
Announcements: 4th of July convergence. Details on slack
T-Claps (Recognition):
Prayer:

Father of 8 that passed away

Crablegs

Those traveling