Posts

Line ‘em up, Line ‘em up, Line ‘em up

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

Retro train illustration isolated on white background. Design element for label, emblem, sign. Vector illustration

Downtown Train site is ripe with an empty two-level parking deck, fully striped, ready for exercises.

Flag planted 5:25 am. EC: Full House, Halfway House, Mr. Terrific

Warm-up:

Moseyed to church parking lot, but it didn’t feel right. We needed a warm-up before the warm-up! Mosey up the one way beside My Way, across Main to Raleigh, then back down to Ballentine. Left on Avent Ferry. Found new TOHS parking lot, which felt cozy after the mosey.

SSH 25x, Wind mills 10x slow with good form, GMs 10x, 5 burpees OYO

The Thang:

Mosey to upper parking deck. After confirming with Nemo that the stairs were open, climbed all the way to the second floor, which was too far. Not the first time anyone made this mistake. Finally exited onto the “upper” deck.

Rail Roads. Launched a series of Railroad Track exercises. Here’s the idea: Line up like an Indian run with one PAX per parking stripe. The six runs past the entire PAX and takes the next open stripe. Continue as an Indian run to end of parking deck, then return on the opposite set of parking stripes.

  • Railroad Round 1: Simple plank Indian run
  • Railroad Round 2: Simple plank Indian run but hop over PAX ankles
  • Railroad Round 3: Guantanamo following same pattern
  • Railroad Round 4: Chill cut Indian run following same pattern

Mosey down the steps.

People’s Chair Indian Run. PAX lines wall immediately at the bottom of the stairs. First PAX, Abe, counts to 10, runs to front of line. Next PAX, YHC, counts to 10, runs to front of line. Continue until last PAX, Mr. Terrific has completed three runs to front of line.

Rail Bear Crawls. Mosey to handrails near corner of Avent Ferry and Ballentine. Sideways Bear Crawl down rails 4x. Lead with right arm, lead with left arm, lead with right arm, lead with left arm. Squat and plank hold while waiting your turn. Full House led 10x Merkins before breaking up.

Mary:

Popcorn Mary. POTS 5 burpees OYO. New exercise from Sprinkler—can’t remember the name, but start with short quick kicks, extending kick higher as you go. No Rockette performers in this group! Freddy Mercury’s, LBCs, WWIIs, and more. Ran out of time so Abe and Nemo owe use some Mary exercises.

Announcements: Check Slack

Prayers: Sprinkler’s dad passed away early Sunday—prayers for him and his family in this time of grieving. Quiver’s M medical autoimmune issue. Nemo and M doing Hope Church’s Re-Engage program, may it be fruitful. YHC’s buddy who is revisiting doctor after hernia surgery.

TClaps: F3 South Wake’s impact on the community over the weekend with painting at Mama’s House and two roadside litter cleanups.

16 Cletus – Stronger by Merkin

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

On the pre-blast, I challenged the PAX to post for multiple Merkins. After squeezing out six HCs, I was pleased to find a full parking lot at 5:25 am. EC: 187, Banana Seat, Slide Rule, UTI, Warbucks.

Warm up:

Good mornings (15), followed by Progressive versions of SSH (20)—Regular, Smurf Jack, Red Bull Smurf Jack (20)

Arm circles 10 forward, 10 backward. OK, I had to mix these in before tackling the RBSJs, just to catch my breath.

Recover on mosey to opposite parking lot.

The Thang:

Line up on curb, directly across from opposite curb.

Mike Tysons (plank, squat while in plank, Merkin) 5, 10, 15 near curb. Bear Crawl to and from opposite curb between reps.

Lunge walk to other curb, execute Circle of Merkins (left hand on curb 5; both hands on curb 10; right hand on curb 15; both feet on curb (20)). Lunge walk to and from opposite curb between reps.

 

Mosey to amphitheater:

Find a spot on the ledge. Dips 20x to warm up

Alternating dips on the ledge and People’s Chair on the wall

Find a spot on the wall. People’s chair 5, 10

 

Mosey to brick wall at back of Hunt Center:

15 Merkins to warm up

Alternating BTW and squats 5, 10, 15

 

Mary:

Popcorn through most of the PAX

American Hammers, Boat/canoe, Pickle pounders, Bobby Hurley brick up, WWIIs, Box cutters, etc. Have A Nice Day 30 seconds.

 

Announcements:

Check Slack for Mama’s House repairs Saturday morning. Community Service

UTI says he added events to calendar, linked to the workout schedule. Also, he’s packing the Third F calendar to affect our community.

Banana Seat says Q School starting Monday, incorporated into workout. Highly recommended. Coming to a workout near you soon.

Prayer Requests: Wallaby, traveling PAX, injured PAX, first responders, military, Breach family

We Could Run a Little, We Could Run a Lot

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

YHC struggled with what to plan for this workout. I wasn’t really sure what to expect in terms of runners/non-runners and Tiger Blood is one of those AOs that finds good balance in running vs bootcamp. One way to solve that: Deck of Cards.

EC: Warbucks, Pikachu, Skidmark, and 187 ran from home

FNGs: None
Warm Up: 2 laps around the parking lot. Good mornings, Imperial Walkers, Hillbillies, SSH
The Workout: Deck of cards with the following:

  • Diamonds: regular merkins
  • Hearts: LBCs
  • Clubs: Squats
  • Spades: Burpees

If an Ace is drawn run laps in the parking based on the value of the card before the Ace. This proved highly effective as the first Ace drawn followed a 10. Modification quickly followed.

Suicide King was supposed to be suicides but we missed it and did suicides at the end.

Mary: 10 count exercises by pax

Announcements: 2/22 Long Ass Run

T-Claps (Recognition): Da Business who said his heart was in his stomach
Prayer: Those struggling with addictions, family members young and old

Cold Start and Unexpected Opportunity

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

The temperature read 28 degrees as I stepped out of the car this morning to be greeted by 7 fellow PAX who decided like me to get stronger and forsake the fartsack. After 2 mins of mumble chatter it became apparent that we would call an audible since it was 05:30 and no Q present. YHC took the opportunity to lead these mighty men for the workout today in what became my VQ. Now… if I could only figure out what Thangs we would do.

QIC: Fanny Pack

Pax: Da Business, Fanny Pack, Mr. Terrific, Oboe, Quiver, Shredder, Tetanus, 3rd Cousin 

FNGs: None
Warm Up: Mosey the standard loop around the parking deck. Circled up in parking deck for: SSH x 20, GM’s x 10, Sir Fazio’s x 10 F/R, Mountain Climbers x 20, Hillbillies x10, and Imperial Walkers x 10.
The Workout: Now I had a plan, or at least half a plan. We ran 7’s down the length of the parking garage starting with standard merkins on one end and dips on the other. Each PAX ran hard in between. Moseyed over to the rock pile.  Circled up for what was primarily 2 exercises at each rock (we would rotate counter clockwise) an upper body move and a lower body/core move. Each exercise had a 10 count. Let it be disclosed that YHC miscounted on a couple of moves. After each pair of exercises, pax did merkins starting with 1 and going to 10 before shifting spaces. Thanks to Shredder for reminding YHC to move the circle to a safer place in the parking lot.  Exercises: Curls for the Girls x 20, Shoulder Press x 20, Tricep Extend x20, Ground Pounder x 20, Bus Driver x 10, Squats x 10, Torso Twist x 10, Goblet Squats x 10, Rut Rows x 20, Rock Spanks x 20, Dying Cockroach w Rock x 10, LSF x 20, Homer 2 Marge x 10.

Mary: YHC called 10 counts of: Shoulder Taps, Freddie Mercury, and Catalina Wine Tasters (I referred to these in error as Catalonia Wine Smellers which caused some confusion). Remaining PAX took turns calling out 10 counts of the following: Fire Hydrants, Box Cutters, LBC’s, Mountain Climbers, Pickle Pounders, American Hammers. Plank Hold was done for a 5 count by all PAX.
Announcements: YHC’ s non VQ will be at Purple Cobra Tuesday. Quiver let us in on some fine arts he’s had the pleasure of viewing recently.
T-Claps (Recognition): Shredder for keeping me on time. I did not expect to need my watch today.
Prayer: Our Armed Forces and Nation, those PAX that are ill these days, unspoken.  YHC took us out.  It was an honor to lead you fellas in getting stronger this morning.

January 17 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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

EC: Nemo and 187

PAX:  20

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Merkins (10 reps)

Sprint back

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Breach -Feb 7 -Travis Manion foundation 2nd F event

LED – Jan 25  – Mama’s House of Thrift cleanup and repair event

Prayers:

Florence – Friends 12 year old friend upcoming bone marrow transplant

Pickles (CARPEX) – Betty (Mother in law) has pneumonia

Unspoken,

Military

First Responders

You Skipped Eight!

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

Five PAX accepted the challenge to get stronger and better on this rainy day that was not so rainy. After listening to the rain all night, I was pleased that anybody was posting, especially after the late-night BCS championship game. Five PAX posted and guess what? No rain.

Warm-up: Short run to BB courts. SSH 30x, GMs 15x, Imperial walkers 10x, Hillbillies 10x.

Thrust squats using proper form: 1 squat, 2 thrust legs back to plank, 3 thrust legs up to squat, 4 straighten legs—that’s one. We did 10 OYO, followed by 10 Burpees OYO using newly learned form.

Challenge 1: Bat wings. OH claps 20x, Seal claps 20x, Fozio forward 20x, Fozio back 20x. Hold arms out in between, recovery at end.

Rocks Off! Multiple squats and arm exercises using rock of choice. Mosey to rock pile, choose carefully! Nemo went big! 20x tricep extensions, goblet squats, curls, tap the rock squats, bus drivers, prisoner squats, wonder bras, more squats. Return rocks.

Challenge 2: Around the Clock Merkins. Mosey back to BB court. Starting position, move, exercise! Starting at 12 o’clock, we counted down and shifted one number at a time. While planning this, I determined that once you’re done with NINE, you are more than halfway. Thus, after completing NINE, I announced that we were more than halfway. Well, I guess that threw me off because I went straight from NINE to SEVEN. Da Business didn’t mention it until after COT!

Time to Step Up! Two rounds of step ups and dips. Mosey to ledge at front of building.

Mary: Hello Dolly 10x. Dauber insisted on Mary by himself on the “dry” ground by the school’s front doors. We determined that the security video would feature him and would be shown in the teachers’ breakroom throughout the day. He changed his location after I called out Pickle Pounders 20x. Box cutters 15x. Six-inch hold 30 seconds. Have a nice day!

Challenge 3: How’s your work/F3/family life balance? Are you spending 10 hours a day at work? At least an hour at day with F3 bros? How ‘bout intentional time with your family? Especially the M. Time for a reality check?

Prayer requests: Safe travels for Sprinkler, who is traveling to Charlotte area for a few days for training. Other prayers unspoken.

Announcements: Mooooovie night (1917) at HS theatre tonight.

No Hoopla, Just a Beat Down

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

FNGs:  None

Warm Up:  Rolled into DT parking lot and planted the shovel flag.  I found a handful of PAX slowly emerge from their cars into the sprinkles, temps in 60s! and fog.  Some had rain jackets and hats in preparation for the wet conditions.  Alerted PAX the majority of workout would be under the parking deck where the Onnit kettlebell workouts were held last quarter.  Some mumble chatter about the NFL games over the weekend, the college football championship game tonight and PAX simply wanting to avoid any Hoopla this am, wanting simply, a nice beat down in the gloom.  Not wanting to disappoint, we ventured off into the darkness of downtown Holly Springs.  Nice easy run around the block and then  had PAX center up in the parking garage.  Lead PAX in the following warmup exercises: 25 SSH, 10 Good AM, 10 Daisy Pickers, 10 O/H claps. 10 Seal Claps, 10 Sir Fazios (F/B)

The Workout:  PAX followed Q executing Ws sliding side to side slapping the ground at the apex all the down the lengths of the garage.  At the end of the garage, PAX started at the wall in front of a parking lot stripe.  PAX bear crawled the length of the stripe and completed one burpee and then back peddled to the start of the wall.  Next go -increased burpees to 2.  Rinse and repeat until we reached 5 burpees.  Recovered on the wall with 5c People’s Chair immediately followed by 5c BTTW.  Q called out a different PAX to lead the cadence count increasing the count from 5, 10, 15, 20 and 25 for both exercises.  With sweat rolling off the brow, we set off doing karaoke, switching up at the halfway point, until we reached the end wall.  Why not more BTTW/people’s chair?  Q started with a 5 count.  Had PAX execute lunges alternating L/R until they reached halfway point.  Q called 10 merkins.  Back peddled to the wall.  10c BTTW/PC.  Alternating lunges to a shorter distance.  Executed 10 wide grip merkins.  Back peddled to the wall.  More 10c BTTW/PC.  Lunges again.  10 Diamond merkins.  Back peddled to wall for 10c BTTW/PC.  Karaoke to the opposite end of garage switching up at the halfway point.  Feeling frisky, Q called for more BTTW 10c.  Followed by 10 squats.  Rinse and repeat.  Mosey back to the far corner for Mary and COT.

Mary:  Each PAX called a 10c core exercise 2X.  Exercises included:  Boat/canoe, Pickle pounders, plank hold, Freedom hammers, Supermans, Box cutters, crab slap? (forgot name Shredder), LSF, H2M, merkins, WWIIs, Freddie Mercury, and some YOGA thrown in for good measure.  Pot stirrers and ospreys.

Announcements:  Game tonight at M4L – Geaux Tigers!  Movie night tomorrow at HS – 1917, show starts at 745PM.  ATT long ass training,  see Slack, FB.

T-Claps (Recognition):  Fanny Pack for completing a 7 pack last week – OUTSTANDING effort; good luck making your shovel flag

Prayer:  Sprinkler took us out (thank you).  Unspoken prayers, prayers for out first responders, firies in Australia, military around the world keeping us free.

 

An honor leading you men in the gloom.  No hoopla.  Just a beat down.  – Dauber

B.O.M.B.S and Biscuits

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

EC: Nope although Shredder came “a running in” just before we circled up for Warm ups

FNGs: Nope

Warm Up: Perfect morning in the gloom with clear skies and a full moon.  PAX circled up for some:

Hairy Rockettes X 10

Deep Squat stretch with legs slightly wider than shoulders at a 10 count OYO (to stretch out the groin), or what I call the Lipstick Squat Stretch (similar to being in a position to make a “Stinky” out in the gloom)

Fazio Arm Circles X10

Then we mozey to the back of HRMS to get the blood pumping a bit. Stopped in the back lot of the school for some:

Imperial Walkers X10

Hillbillies X10

The Workout:

Chow Time!! We headed down to the track for a Bojangles Blueberry Biscuit……mosey in the corners and sprint down the stretch of the track followed by 5 burpees (the blueberries). Some found it to be satisfying….. others were a bit disappointed (sorry not sorry).

Then it was time to partner up for some Track B.O.M.B.S…One Pax runs clockwise around the track while the other runs counterclockwise. When they meet, they complete the first exercise in the B.O.M.B.S series, then continue their run until they meet again for the second exercise….and so on and so on….

-Burpees X20

-Overhead claps X40

-Merkins X60

-Big Boy Sit-ups X80

-Squats X100

That biscuit must have given these HIM some extra energy because we finished a bit early, so we returned in mosey fashion to the back parking lot for a round of “Evolution of Man”. Bear crawl for about 30 yards, followed by 30 merkins. Lunge walk 30 yards, followed by 15 squat jacks (like a SSH only sink into a deep squat when legs are apart).  End with a 30 yard sprint back to the starting line, followed by 15 overhead/seal clap combos.

It was time to mosey back to the COT for Mary, and not a minute to spare.  I could feel that biscuit hitting my lower intestines right about now.

Mary:

-Pretzel Crunches X10

-Homer to Marg X20

-Freddie Mercuries X10

-Low Slow Flutter X15

-Box Cutters X10

-Make Today Meaningful (2nd cousin to “Have a Nice Day”)

Announcements:

-Tomorrow is last QSwap at Carpex

-Oboe’s band is playing Saturday night in Raleigh….go check out a bada$$ band and support a HIM…

Prayer: Prayers for our military serving at home and abroad as well as the families they leave behind while serving our country

Dora, Rocks and Nutcracker

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

FNGs:  None

Warm Up:  Drove into the Nut parking lot and saw 7 men ready to go.  Doc and Yogurt pulled in right before go time.  Planted shovel flag.  Shared with PAX multiple awakenings throughout the night, fearing I would sleep through my Q.  Clock struck 530 on a cold (mid 30’s) early morning.  Set out for a nice run around the school.  Flanigan shared he and Nemo had got some early miles in.  I reminisced about previous beat downs here with Moby.  Circled school and headed to parking lot next to fence/rock pile.  The following exercises got us going:  25 SSH, 10 Daisy pickers, 10 Willie Mays Hays, 10 O/H claps, 10 Seal Claps, 10 Imperial walkers.  Partner up.  One partner went and got a medium sized rock.  Other PAX held plank.

The Workout:  Pre-blast touted using rocks during a Dora.  Modified the Dora knowing Pots had a wonderful arm workout planned for TBD tomorrow.  Instructed PAX to complete the following with rocks as a team of two:  200 goblet squats, 200 plank touches (slap rocks from GP) IC, and Toe-tappers (soccer drill) IC.  PAX not using a rock, ran a lap around the outside parking lot.  T-claps for Flanigan helping Pots and me out complete our reps!  We had a few more minutes and conducted the following exercises with rocks:  6 inch hold with rock over chest, 10 chest presses.  PAX without rocks did LBCs.  Return rocks.  Headed to front parking lot with shovel flag.

Mary:  Air was better without the smell of diesel (bus warming up).  Cooled down with 10 plank jacks, 10 Mtn climbers, 10 H2M, 10 H2M L leg crossed and 10 H2M R leg crossed, 10 box cutters, 10 dying cockroaches, 10 Freddie Mercury.  YOGA stretches (e.g. warrior I, II, pigeon, plank, downward dog, etc.)

Announcements:  CSAUP run ATT, CPR training, Carpex swaps

T-Claps (Recognition):  PAX coming out today (half of them were over 50!  RESPECT!). And Flanigan for helping with some extra reps.


Prayer:  PAX going through some child custody issues, Colonoscopy for Dauber’s wife today, Military deployed, Australian fires, Unspoken.  Sprinkler took us out.

 

An honor and blessing to lead men. -Dauber

Nimble Minds

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

FNGs: None in sight
Warm Up: SSH, daisy pickers, fazio arm circles, seal claps, the flapping bird thingy.  Mosey around a downtown loop with more traffic than expected, then off to the parking garage.

The Workout:
Started with a leg focus by lining up along a parking space and doing Baryshnikovs (squat followed by a one-leg jump), 10 spaces.  Not particularly acrobatic or graceful, but got the job done.  Duck walked back.

Moseyed to the stairs.  YHC was a little too eager and took the PAX all the way to the top of the steps, then had to retreat back down a level to get to the top of the parking deck.  At that level PAX lined up along a parking space and completed three lunge walks followed by a copperhead squat (prisoner squat with a three count on the down) down the length of the deck, then 25 calf raises OYO.

Time for some upper body focus.

PAX lined up facing the opposite direction and went about half the distance of the lot doing bear crawl merkins (three lengths of bear crawl followed by a merkin with arms staggered).  Around half way PAX switched to the Dirty Harry (crab walk with full extension of the stepping leg; not exactly sure what that has to do with Clint Eastwood) to the end of the lot.

Moseyed to the rock pile for a full set of Jack Webbs (to 10 merkins, 40 presses) with rocks, interrupted by one arm curls (X 10 each arm) and one arm triceps press (X 10 each arm).  Some decent mumblechatter but very limited counting by the time we got to 10.

Mary: Returned the rocks and headed back to the start for core exercises, including low slow flutter, dying cockroach, diamond merkins, homer to marge, plank jacks, crab jacks and others that YHC is forgetting at the moment.

Finished with a short focus on healthy minds, including a minute of silent meditation followed by a cross-lateral exercise that’s focused on communication between the two brain hemispheres.

Announcements: Not sure – YHC was retrieving his cell phone – see Slack and FB

T-Claps (Recognition): All the PAX that showed up this morning to continue getting stronger in the new year

Prayer: None spoken, CHIPs took us out with a hopeful message for the new year.

It was a pleasure to lead.  Aye!