Posts

Thanksgiving Convergence

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

With Thanksgiving feasts on the horizon, 32 PAX wanted to make sure to start the day with a caloric deficit so they wouldn’t feel so bad about blowing it out of the water later in the day (or at least that’s how YHC felt).  With an hour long workout ahead of us and three mystery Q’s no one was quite sure what to expect.

FNGs: Welcome Captain Planet!

The Workout:

Pikachu started off the morning’s activities by announcing the first mystery Q, everyone’s favorite reason to have it burn when you pee, U.T.I.:

When did Thanksgiving become the holiday that just wouldn’t end!?  I thought I had made this amazing/awesome feast for everyone at R4TJ.  I just got this whole mess cleaned up. I knew there was some mumblechatter about the day of Thanksgiving.  Cletus 3x in 3 days, 3Qs at Tiger Blood or even flag football. It’s my fault, I shouldn’t have said anything…  I overheard the conversation and said “3 strikes is a Turkey in bowling” Apparently that was enough to ask me to set the table once again.  I do make a mean Turkey… but this is different… A CONVERGENCE!?!? I mean that could be HUGE – It’s the whole freaking extended family! At R4TJs Turkey Day, Chris (you remember – that guy that moves like lightning) assured me that there would be 2 other cooks in the kitchen but there was a catch…  He wouldn’t tell me who. I mean Emeril would be a big help but… you know… celebrity chef and all… Would he even show? I know he has a new gig something called “I’m On It!” – must be one of those Chef saves the day in a crappy restaurant reality things… I guess I would have to wait and find out.

I arrived promptly at start time.  There was talk of appetizers (about 3 miles of food was offered, just something light to get started but a bit more than typical) – I was planning on saving some room for dessert so I just showed up for the main course.  As you can imagine, it’s the holidays and with everything mostly shutdown there aren’t many options to get your fill. I counted 20 heads when I got there and more were filtering in from their appetizers. Final count was 32 as we gathered for the meal.

I was up first, the other 2 chefs were still unknown – probably still cooking up their best offerings.  I had prepared, had an idea, wanted to play on the bowling concept that got me into this mess in the first place.  Who am I kidding, bowling alley food for Thanksgiving!? Scrapped that and realized that I was the first course. I had to ease them into it.  It was a simple and recognizable offering, didn’t want to upset the pallet. Here is the recipe in case you liked it. Just keep in mind, as my friend Alan pointed out, you’ve got to let these ingredients rest a bit before you add the next one.  Otherwise your guests get a little cranky about the results…

  • 10 Burpees OYO – I didn’t plan to use this ingredient but Jaron (comic book character complex) and Florence insisted.
  • 30 SSH
  • 30 Frankensteins – I need to work on these, timing was a little off and Cousin BJ made sure I knew…
  • 30 Windmills
  • 30 LBCs

Big crew for dinner – I thought it would be best to split everyone up into 3 groups and seat them together.  Just more manageable – We split up in the front and made our way to where the first course would be served. There were Indians (aka native Americans) at the first Thanksgiving.  Theming the party is always fun and engaging your guests can really make the day memorable for everyone.

  • Indian Runs with 10 guests run to their table.

The main course was kind of a build your own.  Some basic ingredients were provided but guests were asked to push themselves and create a dish to remember.

  • 10 guests at each table, each group at a different end of the large oval-shaped venue
  • 1 to 5 social guests got to run the perimeter of the Oval as fast as they could, greeting the 20 that they weren’t seated with along the way.
  • The leftovers at the table got to focus on an ingredient of their choice while their friends were away being social.
    • My table did some American Hammers, Low Slow Flutters, Pickle Pounders, and I went out for some social time so I’m sure I missed something on the list.  Great work at the table – very delectable stuff.
    • There was a friendly new guy at our table too.  Talked a bunch! Glad to have that kind of energy at the celebration.

I know I started out griping about being asked to make another meal on short order but sometimes I think I just like to complain.  It’s always a pleasure to serve the family. Just as I was starting to really enjoy hosting, the 2nd Chef was tapping his tall glass of water (dude really enjoys some high quality H20) for everyone’s attention.  It was time for me to handover the apron.

Aquaman:

QIC Aquaman circled up the PAX and never let them go.  Today’s exercises were brought to you by the letters A, B, and S.  YHC can’t remember the exact specifics of everything we did but we started with protractors with the Q calling out the angle while PAX took turns calling out a 10-count all the way around the circle.  Rinse and repeat with LSF and then again while holding various plank positions (regular, chill cut, right arm up, etc.).  At Potts’ request we ended with Boat/Canoes with variations mixed in as well.  I’m sure I missed stuff but just know that everything was ab focused and there was a lot of mumble chatter regarding it.

Our third and final Q was none other than YHC himself, 16-bit:

Having received a text from Pikachu Wednesday morning about Qing the last 20 minutes of the workout didn’t leave YHC much time to plan.  I didn’t know how many people to expect but I did expect a fairly large group.  And I got that group.  I spent the night scouring the official exicon for new exercises that would accommodate a large group, took notes, allowed room for modification, and was satisfied.

Not yet breaking the previous Q’s circle the group started with Crowd Pleasers.  These consisted of an x:x ratio of merkins and groiners.  We started with 1:1 and worked our way up to 5:5 and then back down to 1:1.  These seemed to live up to their name and I look forward to incorporating them in to more workouts.

After this we moseyed around to the other side of the parking lot to make use of the curbs.  Admittedly things got a little messy here because the curbs weren’t equal and there was some confusion but I think, overall, it went well.  We started with inch worms.  Feet against the curb in full plank position PAX slowing inched their hands forward until they couldn’t reach any further and then inched their feet up until they were back in full plank postion.  Continue this until the other curb and then work back towards the other curb.

Next up was modified ascending curb crawls where we started with our feet on the curb and performed a derkin, bear crawled to the other curb and did another derkin. Bear crawl back to the originating curb to do 2 derkins, etc.  We did this until we did 3 and 3 because they sucked and it was hard.

The last exercise at the curbs were broken wheelbarrows.  PAX partnered up and wheelbarrowed from one curb to the other.  The broken part of it was that the partner holding the legs only held one leg.  Partners switched after they crossed the parking lot.  Each partner took two trips.  These also sucked.

Mosey back to the original circle location for our last exercise.  Someone thought it was time for Mary, but not quite yet.  The last exercise YHC had planned was a Circle Burp.  Per the exicon, everyone in the circle started chopping their feet while PAX around the circle called to do a burpee.  As fun as this sounded I don’t think anyone wanted to do 32 burpees so YHC modified and just called out when to do a burpee.  I don’t know how many we did but it wasn’t too many.  However, had I known I was going to get so much Jane Fonda related hate during Mary I might have just had us do burpees until time was out.

Mary:

Staying in our circle we started with Coolers.  These start as a side plank on your forearm and done IC.  On one we lifted our top leg up towards the sky, two brought it back down, three brought our top leg’s knee to our chest, and four took it back down.  10 each side.  Bring on all the Jane Fonda references.

Afterwards we went on to sleeping hillbillies and American Hammers.  I might have done more but honestly can’t find my notes or remember.  We ended with Happy Thanksgiving, aka Have a Nice Day.

Announcements:

Christmas party on the 14th, Frosty CSAUP on the 9th.

T-Claps (Recognition):

Aquaman and U.T.I.  for helping bring the pain in their own ways this morning.  I know, for myself, it was challenging planning a workout not knowing who else was Qing and what they were planning but it all came together nicely.  These guys did an outstanding job in helping everyone clear some waist line space for the impending feasts, especially Aquaman with all his gut busting ab exercises.

Prayer:

Our brother Wallaby is going through hard times right now, struggling with substance abuse.  He and his family could use our support so if you are able to help in any way I’m sure the family would appreciate it.  Hardy has the flu which is no fun ever but especially during a holiday.  Continued prayers as well for Quiver and his family.

 

I know I speak for my fellow Qs when I say that being chosen to have the opportunity to lead this workout was an immense honor.  I’m thankful for all of you on this day where we reflect on the blessings in our lives.  I count each and every one of you among them.

010000

Thankful

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

FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:

T – The Wolverine 10 count

H- Howling monkeys atom the circle and 10 count at end

A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks

N- no surrender 20 IC

K- king of hearts suicides. 3 sets

S- Stirkins stepuos and irkin

G- 20 Groiners

I- indian run to tennis court with last man doing 3 merkins

V- vacuum cleaners with 3 sermons at two locations

I- iron Hulk 1:4 ratio to 7

N- never cross dolly

G – growing pains

G- good day

Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th.  Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift.  Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby

Kettlebells, Bands, & Jump Ropes

/in /QIC:
PAX: , ,

FNGs: None

Warm Up: 11 PAX met in FV this cold, brisk morning with temps in the mid 30’s.  After shoutouts to those who ran the HSHM, we began with – you got it, a run (more like a jog) through the parking lot and circling up for some warm-up movements led by Dauber.  10 Michael Phelps, 25 SSH, 10 Daisy Pickers, 10 Don Quixotes, 10 Moroccan nightclubs, and 10 mountain climbers.  PAX broke off to do Mutiny or Red October.

The Workout:  headed to workout shelter with kettle bells, jump ropes and bands.  Introduced Fram to kettle bells – great effort today.  Began with hop-overs using the short wall.  I can honestly report this is harder than it looks.  And this was just the start. Rotated positions with among kettle bells and bands. Grabbed the bells and began goblet squats and arm thrusters with bands.  Completed 3 sets of 10 reps.  Changed it up with various lunges: forward, 45 degree, back leg alternating.  Wrapped band around posts and completed pulls working the arms/chest while kettlebells were swung.  Moved to arm curls with the bands, and kettle bell upward hammers.  More KB exercises included figure 8s, halos, and mid range go-arounds.  Held squat hold while other PAX jumped rope for a 20-count, R & R.  On the picnic table, PAX executed skull crushers with KB and/or  LBCs.  Derkins added too.  Lawn mowers.  Moved to the wall for step ups OYO  and dips.  Heard the Mutiny guys on the wall and joined them for donkey kicks and wall taps before heading to tennis courts for Mary.

Mary:  Lots of plank exercises and stretching.  H2M, Pickle pounders, Y/T Supermans, plank hold, downward dog, child’s pose, other yoga poses.  PAX voiced what they were thankful for this year and what they were looking forward to in 2020.  Very cool indeed!  I liberated this idea from Mookie.

Announcements:  CSAUP, Holiday party, possible Thanksgiving convergence; Wrightsville discussion

T-Claps (Recognition):  LED, Fonzie, Cupid (other F3 PAX running HSHM); volunteers who came out in support too.

Prayer:  Quiver’s family, Puddles, Crablegs, folks traveling this week.  Unspoken.  Thank you Double D for taking us out.

An honor and privilege to lead you men in the gloom today.  Appreciate your flexibility while working through this new AO adding new tools including bands and jump rope to the fun. – Dauber

Alot to be Thankful for.. 9 PAX at AGS to Shake It Out..

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

Before we get into the specifics of this morning’s shakeout run workout, I’d like to reflect on a few takeaways from yesterday’s race. Yesterday morning was perfect in comparison to last year’s balmy 36 degree tundra trot.  A brisk 47 degrees yesterday morning, allowing PAX to shed some layers and nix the gloves. Minus the slight wind, I’d say the sky Q threw us a bone and created some optimal conditions for some magical runs to happen in Southwake. Rolled into the Purple Cobra AO meeting spot to clown car with Full House, 187, and Redenbacher. As we roll into Ting, we see a swerving bicycle toting several flags on its way to the basketball courts…Banana Seat in the house. Parked the car and then shortly headed to warm-ups, with about 30 PAX ready to get after it, and several more there for support every step of the way. Always amazed to see the photos after the race at how big the group photo gets year after year, and equally impressed with the new faces that come into focus year after year.

Let’s face it, this race has significance for so many reasons. We train here, we live here, we know every nook and cranny of this course and we know who we were with when we ran it. This race is significant mostly because its personal. Every PAX who has posted in SouthWake has a memory along this course and if you have been around long enough, you know the sense of community and the overwhelming sense of support when you see familiar faces along the route on race day. Not to mention, nobody puts an exclamation point on this race like F3 Southwake. Shovel Flag escort for every PAX up that ramp to the finish. There is nothing like it. Leave no man behind and the race isn’t finished until the last one is in. That’s what is special about this race. The journey we take every morning as we wake up to get those PRs isn’t easy and we push each other to accelerate in all phases. The sacrifices we make as individuals to rise out of that fartsack in the crazy morning hours and make each other better men collectively mentally, physically, and spiritually is that much more gratifying when you scroll through all of those pictures and strava feeds after the race.

A huge shout out to our non-running PAX for the support yesterday. All were strategically placed throughout the critical areas of the course offering encouragement, positive energy, and a few choice phrases to entice jailbreak speed up the ramp to the finish. Banana Seat, Slide Rule, Blue Hen, Flannigan, Dovetail, Skidmark, Shredder, Gump, Dauber, Wallaby, and WebEx. I’m fairly certain I may be missing a few, and for those that YHC may be missing, you are appreciated by everyone running yesterday.

The PRs yesterday were aplenty. Safe to say the training paid off and then some. If I were to create awards from yesterday, they would be as follows:

Best Comedic Duo Performance: LipStick and Mrs. LipStick- First congratulations to Mrs. Lipstick. She did an incredible job finishing I believe her first half and also doing it while going 13.1 with LipStick selfie sticking most of the way. Anyone see the FB video? TV gold right there. At many points while I thumbed through the pics, it appeared that she wanted to throttle my boy, Lipstick, but great job again to his M for pushing through. Lipstick, love you buddy.. great support out there.

Most Improved: UTI is absolutely crushing it. 6 Halfs under his belt and the times keep shrinking like the average number of exercises Midget performs during workouts.

WOW Award: True to his name, ShamWow just absolutely killed it yesterday. Knew going in he’d have a good run with the training he put in, but dear lord, I think he may have set the bar to a whole new level with his performance yesterday.

Dig Deep Award: Wasn’t able to witness this finish, but heard Breach tracked down the 2:00 pace group with about a mile left to finish with a sub 2. Way to push.

HSHM Rookie of Year: Aquaman not only went sub 2 in his first half, but he flirted with a sub 1:50. Though his body may have broken down a bit at the end, he put in a very gutsy run and has grown exponentially this past year. One to watch next year for sure.

Iron Horse Award: I’ve said it before and I’ll say it again, when I reach 50, I want to be like Yogurt. This guy is an absolute Beast. A podium performance yesterday with Alpine pacing his run. This guy is a grinder and as mentally tough as he is physically. Incredible run yesterday.

Excellence of Execution Award: If you were a WWF fan from back in the day, Brett Hart dubbed himself as “The Excellence of Execution.” Very methodical and executed moves with precision and efficiency. Here’s the thing about 187 that I love. He is about as efficient as they come. Shows up, puts in work, and then you later look at the Strava feed and think… “Oh, Damn. No he didn’t..” It probably takes YHC longer to pick up his jaw from the floor after seeing some of these runs than it is for 187 to run these races. Another podium performance in his age group. Incredible.

Youth Gone Wild Award: Remember that guy, Cupid? He started posting here and there when he started F3. Then we wondered what the hell is he doing running all hours of the day. Started running with Pikachu before and after Run the Quay at about a 9min pace. Well, I want to introduce you to 7:45/mi for 13.1 pace Cupid.

Under the Radar Awards: Who is this Katniss guy? I thought he didn’t like running or think he could run earlier this year. Amazing sub 2 performance yesterday. Silently, he has accelerated and another one to keep an eye on at his next half. There is also that other guy, Dahmer, who has silently put in some strong work on these HSHM runs to also get himself a sub 2 finish.

Don’t Call it a Come Back Award: Though the training hasn’t been perfect from week to week, Forceps has made his way back to healthy runs in recent weeks, finishing very strong up the ramp yesterday. I anticipate we will get him back to full speed in the upcoming months.

Double Down Award: Full House, I’m not sure what you were thinking putting back to back halfs on your calendar this month, but I’m sure glad you were out there yesterday. Coming off of a strong sub 2 Richmond Half and putting in some strong miles at HSHM yesterday. I appreciated the push at miles 10 and 11 to keep me going.

Mumblechatter I Wish I Was a Part of Award: Only saw the trio of Emeril, Dawgpound, and Cowboy finish the race, but after hearing about a few conversations they had during the race, I so wish it would have been recorded for prosperity purposes. Hearing how Emeril was ‘inspiring’ Dawg and Cowboy throughout the race makes me think we should somehow do a documentary next year.

Houdini Awards: Unfortunately, I didn’t see them prior to the race, but H1N1, Fonzie, and LED absolutely smoked it yesterday. Very strong training performed by those guys leading up to the race and it all paid off yesterday.

2020 HSHM Headlock Award: Fresh off a Solid 5k performance yesterday, Master Shake has HC’d on next year’s Half Marathon.

That Shower is Gonna Hurt Award: Last but not least, Redenbacher not only PR’d yesterday by over double-digit minutes, he did so with exploding nipples. I didn’t see how bad it was until the hairpin turn as he was passing me. His shirt looked like a crime scene and made me want to place a smiley face beneath the 2 red circles across his chest. All in all a strong run for him yesterday as well.

To round out yesterday’s race, I also wanted to give a big shout out to M4L, Pikachu, and Snap. Looks like 3Alarm had a great race as well and was made possible by y’all helping him navigate the course. Additional kudos to Nemo, Boy George, Lipsync, and Coal Ash for solid 2:15 , 2:30, 2:45 pacing.

One other thing…I’m proposing now that we make Freddy’s the official post HSHM race venue. If anyone has yet to experience the triple steakburger and fries, you ain’t living your best life. Yogurt, UTI, Aquaman, Bullseye, M4L, and Redenbacher can all attest that a 2nd F at Freddy’s is where its at for the perfect grease bomb to complement your PR. Heck, we should book Crosby and Bender Street now to play at this cathedral of burger heaven.

With all the great things that happened yesterday, I figured it would be a good idea for a shakeout run this morning with some much needed stretching. 9 PAX showed, most of which had run yesterday.

Warm Up: Light jog around the soccer fields to the back Ivan lot. Circled up for Good Mornings, Daisy Pickers, Michael Phelps, Prison Squats X10. Lunge Walks and Frankensteins to the far side of the lot. Hillbillies and Moroccan Night Clubs X12. Squat hold while YHC explained the route.
The Workout: A light 2-3 mi run up Stinson to Raleigh, Left on Rogers, right down Main Street. Right on Main St. back to Raleigh St. and back to the flag for Stretch O’ Rama.

Mary: Stretch O’Rama with each of the 9 PAX calling out a stretch exercise for a 10 count. With Thanksgiving coming up on Thursday, we then executed a plank o’rama, while PAX shared what they were thankful for this year and as we approach the upcoming year. And yes.. as Redenbacher was present, plank o’rama did include some “Nipplers.”

Announcements: CSAUP- Dec 7th, Holiday Party- Dec 14th, Wrightsville is just around the corner. 2nd F at Dunkins post-AGS.
T-Claps (Recognition): Outstanding job by PAX all week up to and including the race.
Prayer: Continued prayers for Quiver and his family, Crab Legs, and those still on the mend. Safe travels for all those travel this week for the holiday.

Always and honor to lead. What a day yesterday, not only for F3 SouthWake, but for the community to see once again what what we are all about.

Thanks for coming to the Party!

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

EC: 187

FNGs: The party was open to all men but only FHIGs showed (Friendly High Impact Guys)

Invites were sent but based on RSVPs it was hard to tell who to expect at the party.

YHC got to the party a little early to double-check the venue before the guests arrived.  A quick spin around the back lot to confirm that all of the standard party fare was in place.  The bounce house was not there and that was OK.  HSHM is just 2 days away and the jumping wouldn’t sit right for some of the runner-types…  You know who I’m talking about…  “Did you get a race shirt yet?”  “Are you running a half-marathon this weekend too?”  “Do you even run bro?”  “Yeah… I ran a full last weekend, I’m gonna Q all week, do a Fritter, not show up to your birthday Q, and run the HSHM this weekend”  (I <3 you team FML, I’m just playing to the crowd – except you Lipstick, that last one was real)

Oh… HEY…  Sorry… Yeah let me get back to talking about this manly workout thing we did today.

12 men gathered in the lot, the clock moved over to 5:30 – Welcome to the Party!

Warm Up:  Like any good party you start out with something light.  Allow people to mingle and have a little small talk.  We circled up in that front lot and tackled these party snacks.

  • 12x Windmills
  • 12x Daisy Pickers
  • 12x Frankensteins = 36
  • Fozio Arm Circles (36)
    • 18 Forward
    • 18 Back

Now that the pleasantries were out of the way, we moved the party to the back of the house.  Tiger Blood has some room to move around so we needed a little mozy to get there.  Nothing too strong

Party games are essential for keeping your guests entertained…

The Workout:  Party Games!!!

  • finish the MOZY back wall of the school
  • Balls to the Wall Elimination (Blowing Out the Candles)
    • We held our balls to the wall until we just couldn’t anymore.
    • If you fell, you called a Plank-o-rama move for those not still on the wall
    • 187 beat out the birthday boy for the win (his invite will be revoked for next year)
  • MOZY to lot by the football field
  • Curb Alert
    • Line up on the curb and climb up and back down, then do a Merkin (1:4 until 9:36)
  • Captain Thor
    • On your 6, WWII / American Hammers (1:4 until 9:36)
  • MOZY to the bleachers by the football field
  • 12 Erkins /12 Derkins /12 Dips – 36
  • Repeato – 12 Erkins /12 Derkins /12 Dips – 36
  • MOZY back to lot by the football field
  • Overhead arm stretches and Michael Phelps
  • Jack Webbs
    • Merkin / Air Presses (1:4 until 9:36)
  • MOZY to front lot
  • Superman (Ws, Ts, Ys) – 12 each OR 36
  • MOZY to driveway between the schools
  • Flat Tires
    • To the metal poles jutting out of the ground with the arms that stop cars.  AKA the gate
    • Wheelbarrow “steps” / Merkins  (4:1 until 36:9 or until we hit the gate)
    • Partner exchange as needed
  • MOZY to the Jungle Gym behind the school
  • Partner 1 – 4 Pull-ups / Partner 2 – Continuous LBCs until switch  (36 Pull-ups before you’re done? – we might have done it)
  • MOZY to the front lot for Mary

Mary:

  • Pickle Pounders (36)
  • Homer to Marge (36)

Party is over – everyone go home!!!  Good luck washing your hair today!

Announcements:

  • HSHM this Saturday
  • Frosty

T-Claps (Recognition):  Post workout, BackBlast T-Clap…  ShamWow! leading the HSHM training agenda.  Aquaman representing South Wake as a poster boy for the race – Beyond that continuing their leadership role by leading the warm-up and making sure the shirts land in hands in support of Skidmark.   Skidmark who is not running the race but coordinated the shirts, will be volunteering and probably running his fellow #HIM up the ramp.

Prayer:

  • Thoughts with Quiver and his clan
  • Safety as we approach Thanksgiving week and travel
  • Open arms and mind towards those that may be feeling the holiday depression.  Let those in your circles or outside know you are there and you are thinking of them.

2nd F after Tiger Blood – M4L showed up after Disney and gave me a cake pop!

Thanks for the coffee and the fellowship guys

Fancy Feast made a random appearance to buy biscuits, Lipstick didn’t show up…  🙁

Veteran’s Day Kettle Bells

/in /QIC:
PAX: , , , ,

Joined PAX from Mutiny for Veteran’s Day moment of silence; Pledge of Allegiance to the Flag

FNGs:  None

Warm Up:  Long jog around gym/swimming pool complex at a decent clip.  YHC lead warm up with the following exercises (11c):  Good mornings, Daisy Pickers, Don Quixotes, Imperial Walkers, Side straddle Hops

The Workout:  Split from Mutiny PAX, headed to picnic tables with kettle bells.  In honor of the Air Force, Marines, Navy and Army, each exercise was completed four times with 11 reps.  (No offense Coast Guardsmen).  Started on our 6 on top of the picnic table.  PAX completed tricep arm extensions and chest presses.  PAX moved to the front of the picnic table with bell and completed one arm rows while leaning over and holding on to the table.  Added kb squats, toe taps, planks with reaches to the kb in cadence.  Mosey to the wall for 4×11 counts of BTTW and People’s chair.  Back to picnic area and picked up kb in each hand, farmer’s carry up and down each picnic table alternating legs.  R & R while non-walking PAX held squat hold.  Next kb exercise was waiter’s carry with one kb with each PAX walking around the tables twice.  Swings and Figure 8s until we had PAX from Mutiny join us.  Gathered up for Mary.

Mary:  FedEx started us off with core exercises.  Each PAX called an exercise.  Number of reps varied from 10-25 depending on exercise.  Exercises included burpees (Cupid called himself out for being tardy), American hammers, LSF, pickle pounders, monkey humpers, box cutters, H2M, merkins (slow count with Doc leading the way), more exercises I simply forgot due to pain as I experienced some tightness in my lower back;  luckily YHC was last one so I called Have a Nice Day.

Announcements:  Frosty CSAUP, Holiday Party.  Please volunteer at HSHM if you are not running it!

T-Claps (Recognition):  All veterans.

Prayer:  Unspoken, veterans, first responders, family….thank you Norm for taking us out!

An honor to lead you men especially on this day.  – Dauber

Three for GP

/in /QIC:
PAX: , ,

FNGs: None

A balmy, 30 degree, beautiful morning.

 

Warm Up:  Jog down road covered in speed bumps to the split fence.  Return with Frankensteins, Window (hip) openings, SSH, DP, and avoid getting hit by Pikachu driving in late.  Thanks for heads up from F3/HSRC members for calling “car back”.    Merkins.

The Workout:  BTTW (15), Static exercises, runner’s pose.  Mosey to rock pile.  Without letting go of the rock, PAX completed the following exercises IC (10c) or Reps (10): Rut-ros, CFG, Tricep, Side Twists, GP, on your 6 – BP, Skull crusher, WWII with rock, Straight arm back with legs at 90 & 45 degrees.  Toe tappers, Merkins with alternating touching of rock.  Damn those rocks were frosty.  Return rocks.  Mosey to blue area for erkins, dips and derkins on picnic table.  Stretches and LBCs.  Lunges, star jumps, L/R up downs on small wall.  More stretches.  Carolina dry docks, plank jacks, pickle pounders.  Looking for additional help, PAX chimed in with a nice change-up from Sprinkler (name ?) alternating legs forward and then side to side.  Pikachu added the break dancer.  Back to the blue ground for yoga.  Outstanding mumble chatter this morning.  H2M.

Mary:  Yoga.  So much better on the blue pad rather than gravel at various FV/HS parking lots.  American hammers.

Announcements:  Frosty CSAUP.  F3 Holiday Party.  Veteran’s Day lunch at Mason Jar (HS) – Mon at 11:30.

T-Claps (Recognition):  All of our Veterans.

Prayer:  Dauber took us out.  Pikachu’s M; PAX traveling; Prayers of thanks for Dauber’s daughter getting accepted to two great schools this week.

 

An honor to lead.  -Dauber

Cujo and nipple chaffing

/in /QIC:
PAX: , , , ,

FNGs: N/A

5 HIMs showed up to DTT on another cool clear morning. YHC rolled in to find 3rd Cousin, Buford, and Nemo’s cars already parked 15 minutes before start time.  Dauber pulled in while YHC posted the flag.  Nemo was no where to be found.  5 minutes before go time, NOX vest lights appeared on the horizon – Nemo had been putting in the work early with EC miles.  

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 20 ct Pigeon Pose stretch

The Workout

Indian Run around Town Hall and back to the flag.

Modified 11’s:  PAX line up on a parking space line and begin with Merkins – Bear Crawl to end of line – Plank Jacks – Crawl Bear back. Once we got to 5/6 modify to LBCs and WWI’s.  (Totals: 15 Merkins, 40 Plank Jacks, 15 WWIIs, 40 LBCs).  It was clear to YHC that everyone loves this  

Mosey to the Rock Pile. Rotate around rocks between sets. (Need to teach Cujo to bark in cadence)Image result for kujo dog movie

  • 2 sets of 20’s – Curls for the girls
  • 2 sets of 20’s  – Overhead Tricep-press
  • 2 sets of 10’s – Rutrows
  • 2 sets of 10’s –  Ground Pounders
  • 1 set of 10’s –  Bus Drivers

On your 6:

  • 3 sets of 10’s Bench Press
  • 2 sets of 10 x 3ct Windshield Wipers
  • 2 sets of 10 x 3ct 6 Inches with arms extended

Mosey to flag

Quick Feet down the length of the lot, Lunges back to start, Karaoke down, Quick Feet back

Take a lap around the Library (no craig’s listers to be found). Mumblechatter consisted of a fascinating discussion around who pays for the public libraries. 

5 minutes of Mary:

  • 3 sets 4 x 10ct  – Supermans (alternating between Dive to Free fall)
  • 3 sets of 5 x 5 ct – Boat Canoes
  • 2 set of 10’s – Mountain Climbers
  • 20 ct – Single Leg Homer to Marge
  • 10 x 3ct – Pickle Pounders
  • Single leg lifts 10 straight, 10 back, 10 forward for each leg
  • 20 ct – Pigeon Pose

Mumblechatter consisted of a discussion around methods for avoiding nipple chaffing during long runs. YHC shared a story of scaring divers and possibly small children by running shirtless to avoid the pain on Saturday. 

COT: (Nemo kept YHC on track with count/name-arama preceding announcements)

Announcements:  Dauber may have a bib for sale for the HSHM (Nov 23rd) for anyone interested.

Prayer Requests:  Prayers for our country’s leadership. Crab Legs going through experimental treatment.

YHC took us out.

T-Claps: For Nemo putting in the EC miles

Fritter Favorites

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I got asked to Q Thunder.  I was excited for it is a zero run workout and I didn’t have Kettlebells.   It allowed us to do some rock work and create some new exercises.  I asked some of the Fritter boys what are their favorite Chest, Back and Leg exercises.  This set the agenda, but I did modify them.  I cannot say how much having accountability in F3 makes F3 easier and enjoyable.  About a year ago part of my shield lock formed without me knowing what a shield lock was.   A couple of us gravitated to each other looking for hard workouts and pushing each other and holding each other accountable.  Just like this Q things are easier when you have a group of guys to depend on.

FNGs:  None
Warm Up:

Jog to the rock pile and circled up
Good Mornings
Fazio Arm Circles
Hillbillies
Imperial Walkers

Grab two small rocks you can hold in each hand.  Partner up and head to the Amphitheater.

The Workout:

3 Rounds of the Emeril Flow:
10 Fruity Peebles (This is  new exercise.  Emeril said T Merkins.  This is a modification of T Merkins with the rocks.  Staring with the rocks next to you hands in a plank position go down for the push up.  Do a hand release and grab the rocks.  Extend your arms out to the side.  Bring them back in and extend them  forward, in front of your head.  Bring the rocks back to their starting place.  Finish the pushup.  That my friends is a Fruity Peebles   — New Exercise

10 Goblet Squat Press (Emeril said Jump Squats, but with my achilles I’m not doing them)
10 E2K each side

3 Rounds of the Dumbo Flow:
10 Broke Back Derkins
10 Cliffhangers (Go to the edge of the Amphitheater  have your upper body hang over the edge. Do a big boy sit up)  — New Exercise

3 Rounds of Pablo Flow:
10 Bulgarian Split Squats Each Leg
7 Mickey Mouse Push ups
15 LBC

3 Rounds Dawgpound Flow:
5 Each Leg Front to Back Lunge Holding the rocks
20 Alternating Chest Press in Bridge Pose
Batwing with Ralphies
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Ralphies

Mary:

Staying at the amphitheater:

2 Rounds of
Homer to Marge  (Dumbo Favorite)
Midget Cookie Pouches
Toe Taps

Jog to the rock pile

Circle up for some light stretching

Announcements:

The Frosty is a coming!!!   Mark your calendars December 7th

T-Claps (Recognition):

Prayer:

All pax health
All unspoken prayers

Successful Launch of Red October – New AO in FV

/in /QIC:
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Red October made her maiden voyage on a gorgeous, crisp, autumn morning with pleasant temperatures in the 60s!  Dauber was giddy with excitement about bringing all of his kettlebell knowledge he had learned while under the tutelage of Sir Dawgpound and Nemo during many early morning study sessions at Crazy Ivan.  Unfortunately, Dauber arrived to the launch site at 5:29 and dawdled getting over to the circle of 16 PAX eager to start their Monday off right.  Double D penalized the lads with 5 burpees OYO for his “tardiness” and handed off the warm-up duties to Sprinkler.

FNGs: None.

Warm Up:  As announced through social media, Red October would join the Mutiny PAX for both warm-up and COT.  Sprinkler was “volun-told” to lead us and did an amazing job.  We warmed up with the following exercises:  quick jog around path, SSH, merkins, Fozio Arm Circles, Daisy pickers, IW and HB.

The Workout:  PAX of 7 moseyed with kettle bell in hand to the tennis courts.  A brief discussion about technique and modifications ensued with nods from all PAX eager to begin their KB work out.

The following exercises were executed using a kettle bell:

10 count Goblet Squat, 10 cadence count merkin-tap, 10 count swing (Rinse and Repeat)

10 count Bent-Over row, 10 cadence count chill cut plank-tap, 10 count halo (R & R)

10 count Lawn mower pull (L&R), 10 cadence count OH press, 10 count Midget love handles (R & R)

10 count figure 8 (5L, 5R), 10 cadence count twists back to center, 10 Arm thrusters (L,R) (R & R)

10 count pulls, 10 count straight leg/tricep pull, 10 rear lunges (L,R) (R & R)

PAX divided into pairs (Forceps had to depart for a flight); PAX without KB executed LBCs, PAX executed farmer’s walk back and forth with two kettle bells at their sides.  Crab walk to center and back from opposite sides of tennis courts.

BTTFence for a 30 cadence count

Mary:  Red October PAX were joined by Mutiny PAX after Mutiny PAX played with some cement blocks and drank lattes watching Red October PAX get sweaty.  40 count Jack Webb’s in the grass with some AB exercises too.  Double D rocks!

Announcements:  HSHM, F3 Christmas party, CSAUP

T-Claps (Recognition):  LED and his SHOCK ABSORBERS handling all of the kettle bell weight PAX ordered!

Prayer:  Double D took us out with words of wisdom.  Unspoken, spoken.  16 Bit leg issue, Quiver job/home sale.

A sincere thank you to those PAX who came out today for a different workout in FV and those PAX who sent kind words my way in preparation for this AO.  A true privilege to lead you men. – Dauber