At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.
FNGs: Welcome Side Piece, Smokey, and Swanson!
Warm Up: SSH x20, mountain climbers x20, good mornings x20
The Workout:
110+ flights of stairs.
The music was fantastic choice this week. I have already been contacted by numerous Pax for the playlist so here it is:
EC: Chips (I think), Mookie, Pablo, Buford, Particle Board, Katniss
Yoga EC: Dauber Emeril Dawgpound
FNGs: Maybe next time
Warm Up:
Side Straddle Hops
Imperial Walkers
Hillbillies
Fazio Arm Circles
Good Mornings
Frankenstien Kicks
High Knee Pull
The Workout:
At this point a challenge was laid. If all the pax could do two minutes of Low Plank with see saw then we can remove one exercise from the circuit.
Well we all failed. It was then modify for the last 30 seconds. I think we failed again, but I was feeling generous. The pax decided on no Turkish Getups.
At the end of this round the exercise was Mountain climbers. Like the ones we did in high school where the foot moving forward actually touches the ground. Though looking at this video that isn’t what see is doing. I guess I was taught incorrectly in school.
When doing it the Dawgpound way it makes the exercise a bit harder. Well we failed here too. Couldn’t muster two minutes. I was though feeling generous again. The pax decide on no Mickey Mouse pushups. I don’t know why they didn’t choice Turkish Getups again.
Mary:
Mini Turkish Getups
LBCs
Homer to Marge
Some Yoga stretching
Have a nice Day
Announcements:
Paradise City Fitness challenge
October 12th Family Picnic
T-Claps (Recognition):
Prayer:
All Pax in recovering from BRR and Stair climb.
3 HIMs at GP this morning including Kotter Rico Suave!
FNGs: None
Warm Up: 10 Willy Mays Haze, 20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10ct Pigeon Pose
The Workout:
Mosey to the wall
3 sets of 30 ct Ascending Testicles
3 sets of 60 ct Wall Sits
Mosey to the rock pile
3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders
Return the rocks and mosey to the playground
Aik’n Abs
- 20 LBCs
- 10 WWIIs
- 20 Pickle Pounders
- 20 x 3 ct Homer to Marge (10 standard, 5 single leg)
Aik’n Arms using face cards (10s)
- 50 Merkins (diamonds)
- 50 Dips (clubs)
- 50 Mountain Climbers (spades)
- 50 Plank Jacks (hearts)
Announcements: None
Prayer Requests: Prayers for Dauber’s daughter taking the ACT today. Prayers for all our brothers dealing with financial, marriage or family issues.
Q: Full House
EC: Redenbacher, Full House, Alpine
FNGs: None
Warm-up: SSH x 20, Imperial Walkers x 15, Daisy Picker x 10, Good Morning x 10, Open the Gate x 10
Workout: standard U turn route, Dauber- iron PAX challenge, 150 burpees so he claims…may need the target video footage to verify 
Announcements: F3 family picnic on 10/12/2019, HS half Marathon on 11/29/2019
Prayers: BRR brothers, Crab Legs, Noah’s Ark, Dorian storm victims
Full House took us out
FNGs: None
Warm Up: Arrived at lower parking lots at Womble and encountered three cars parked in lot but no PAX. Saw headlights and got excited only to meet a newer PAX posting for the first time here at Womble but looking for the boot camp workout; so I sent him to Cletus. I planted the shovel flag and headed over to the amphitheater under cool, windy conditions but no rain. I started to stretch thinking I would be solo but to my surprise, one more set of headlights came in. It was Doc! He moseyed over and said, “you got to be shitting me.” Doc was sporting a new F3 dew rag/handkerchief – it looked awesome! And the clock struck 530am and we began. During some static exercises, I recounted how Nemo and I would sometimes keep Ivan alive back in the cold days of winter. Maybe it was the rain? No precipitation though. Maybe it was the wind? It was definitely breezy. The HIM from Cletus rescued Old Glory from the ground while they were doing a lap around the pitch (Thank you!). No matter the PAX count, we were determined to get a good arm/shoulder/leg workout in using the k bells. More leg stretches, 25 merkins, 10 fazio Arm Circles (F/B), daisy pickers…and we were warm.
The Workout: We did the following exercises.
25 swings, 10 lawn mowers (L/R), 10 one arm cross curls (L/R), 10 Bus drivers, 10 halos, 10 figure 8s, 10 alternating leg rut ros, 10 lunges (L/R), 10 goblet squats, 10 triceps curls, 10 one arm curls, 10 over head press (L/R), 10 upright rows, 10 Midget love handles. Threw in 10 diamond merkins, 10 wide grip merkins, and 20 SSH
Found the wall and executed BTTW, Aus Mtn Climbers and People’s chair (10 cadence count)
Executed (L/R) leg-ups from the front of the amphitheater
From our six, more tricep curls, H2M, arm extensions (straight arm), chest press, etc.
Mary: Took a lap around Womble with Kettle bells and performed curls, tricep curls and John Cusak until we met up the HIM from Cletus getting ready to do Mary on the tennis courts. That did not sound right. I think you get the idea. Attempt at humor falling way short.
Announcements: Good luck BRR HIM; 9/11 at N.C. State; See Slack and FB
T-Claps (Recognition): PAX running BRR and all of their sponsors.
Prayer: PAX grandfather in the hospital with multiple health issues including recent leg amputation; Noah’s Ark’s M; HAPPY BIRTHDAY Noah’s Ark! Unspoken prayers. Congratulations Breach for outbidding Doc for breathtaker!
FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb
I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.
FNGs: None
Warm Up: Circle up and greeted all of the brothers attending the Nest. Welcome back Cotter, Chicken Hawk and welcome to The Natural, who said he had never been to this AO and wanted to check things out at Falcon Park in FV. Circled up with 25 SSH, 10 daisy pickers, 10 windmills, 10 Fazio Arm Circles (F&B), 10 IW, 10 HB, all in cadence and ended with some Michael Phelps. Five burpees because of a tardy PAX.
The Workout: Having moved ~12 yards of mulch (out of 20 total) over the past few days, this Q was not moving well this am but had to muster some energy and bring a workout worthy of the Qs who run The Nest. Remembering The Natural had not been here before, Q decided to take a tour of Falcon Park. We moseyed to the swing sets where PAX did two sets of 10 pull ups, 10 plank jacks and 10 star jumps; held plank to all PAX finished. Mosey to a short wall and executed two sets of 10 derkins , dips and irkins. Mosey to the enclosure with picnic tables and did two laps of up and overs said picnic tables. Hold Al Gore until all PAX completed. Mosey to the brick wall by baseball field. On the way, we executed Frankensteins and lunges. At the wall, Q called 10 count Australian Mt. Climbers, 10 count people’s chair, 10 count BTTW, 10 count people’s chair, 10 count Shoulder taps and 10 count people’s chair. Mosey to the inclined driveway with some butt kickers thrown in. Lined up on the incline drive and bear crawled ~ 20 yards to the stop sign. Lined up next to the stop sign, began jogging up hill and added Right and Left karaoke until reaching the parking spots. Lined up in front of parking spots and executed “build a bears” with one merkin at curb (each side) initially and then two merkins at the curb (each side) on the way back. Executed 25 more SSHs making sure the heart rate was up. Partner up for 10 broke back merkins and 10 paddy cake merkins. Got on our six for 25 WW IIs and 20 LBCs. Somewhere around here, Overachiever walked away to his car. Sent Cupid to check on him. (Thanks BS for alerting Q that we had lost one.) It was muggy with high humidity although temps were in the high 60s. PAX were soaked with sweat equity and we continued with some static stretching on our six while waiting to hear back on the status of Overachiever. Q had PAX get up and mosey to the parking lot. It was getting close to COT. Q wanted to personally check on PAX who was down. Directed PAX to get water and the circle up for COT. BS was befuddled having never heard a call for water during a morning Q. I needed one and thought it was best for all.
Mary: More importantly, Overachiever was better after a brief respite and some WATER, on to COT. Had the PAX do some plyometric exercises pushing hands together for a 10 count and then pulling hands (fingers grasped) apart for a 10 count. Rinse/repeat. Something new. Instructed PAX to call out one 10 count core exercise. We executed Cockroaches, pickle pounders, merkins, boat canoes, side heel taps, box cutters, H2M, to name a few. Q took us out with various yoga poses and positions including downward dog, runner’s stretch and pigeon.
Announcements: 9/11 convergence, hurricane preparedness
T-Claps (Recognition): h1N1, Fromunga (any PAX who did EC today)
Prayer: PAX brother hiking Kilimanjaro (prayers for his safety), hurricane victims (life/property), Crablegs, Noah’s Ark M., and Unspoken. Thank you Fromunga for taking us out.
An honor and a privilege getting in front of you men leading this workout. -Dauber
Emeril has been hanging out with CarPex for too long. Whoever signed him up for a CarPex 9 man team needs to get their butt back out at F3 South Wake and talk to this guy. He never shut up today. Just kept yapping about something. He’s a good man that is influenced too easily by the folks he works out with. He needs to stop working out with CarPex. This has to stop. PLEASE MAKE IT STOP!!
FNGs: I don’t know why but none showed up today.
EC Yoga: Dawgpound, Emeril, Lucky Charms
EC: Particle Board, Dahmer, 187, ShamWow (I’m guessing on this one)
Warm Up:
We circled up. Didn’t even take a lap. This was a 0.0 running workout. For all of those that want less running today was the day for you.
25 In Cadence Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
10 Daisy Pickers
10 Good Mornings
Class:
There where five types of Exercises with variations of difficulty.
Pull Series:
Straddle Pull
Standard Pull
Across Body Pull
Push Series:
Assisted waiter Push Press
Single Arm Push Press
Bottoms Up Push Press
Sternum Pull Series:
— Sternum Pull starts lying on your pick and having the bell behind your head. Then bring the bell to your sternum as you sit up.
Sternum Pull
Sternum Pull into a seated Press
Bridge Chest Press Series:
— Lying on your back go into a bridge position for chest presses.
Normal chest press in Bridge position
Alternating Side to Side Chest Press
Alternating Side to Side Chest Press with a Squeeze
Push Up Series:
Kettlebell pushups on your knees
Kettlebell pushups
Plyo Kettlebell pushups
The Workout:
Each pax was supposed to decide which version of the series they wanted to do for the workout.
We did 8 rounds of each exercise. 20 seconds of exercise plus 10 seconds of either Mountain Climbers or Side Straddle Hops
This means we did a total of 40 rounds. You did all 8 rounds in a row and then moved onto the next exercise.
Mary:
10 In Cadence Hillbillies
10 in Cadence Imperial Walkers
Bat Wing
10 in Cadence Floor Wipers
10 in Cadence Toe Taps
Announcements:
9/11 Stair Climb at NC State
BRR
Convergence Sugg Farm Monday at 6 AM
T-Claps (Recognition):
Prayer:
All Pax for good health
Emeril and his parents selling their house and moving down here
Quiver and job as the company he works for was bought by another company.
6 PAX for Ground Pounder…
13plus Miles EC for Pikachu and Cupid… much respect
FNGs:none
Warm Up: 10fwd/rev arm circles, 10 Cotton Pickers / 3 long good mornings.
Mosey to back wall of toilet block.
The Workout:
DECK OF CARDS – face cards 10, total 94 reps per suit
hearts = Plank Jacks cadence
diamond = what else, ‘the diamond merkin’
clubs = balls cadence
spades = box cutters
the deck was delt in record time (sub 25min!), mosey to rocks, size was described as ‘one you would want to take home’ then back to the wall.
PAX in line, each called a 10 count rock move… then right shuffle, 1 PAX bear crawls to the end for their rock. Rinse and repeated 4 times…. totaling 240 rock reps, many new ones were learnt…. good times. Return rocks
Mary:
20 American Hammers, Dauber made side comment…. I did not hear but figured it required more Diamond Merkins until he failed…. 33- RESPECT.
Announcements: to early in the morning for me to remember, check out Slack, FB other workouts.
T-Claps (Recognition) 13plus Mile EC’s
Prayer: Noah’s Arc wife, General…..
FNGs: None
Warm Up: Quick Jog, SSH, Hillbillies, Burpees, Some other stuff I don’t remember
The Workout: Partner Dora
As I was headed to Crazy Ivan at 4:45 this morning I received a text from Pikachu asking me to fill in as Pikachu wasn’t feeling well. I agreed and texted Dawg to let him know. EC Yoga by Emeril, Dawg and Lucky Charms at 4:55. During Yoga, Dawg said that Dumbo had a good suggestion for doing a Dora with kettle bells so we talked it through and here’s what we came up with as 5 other Pax rolled in for the workout.
Round 1: 300 KB Swings. 150 per partner. When partner 1 is doing swings, partner 2 is doing an Ab exercise
10 Burpees each
Round 2: 200 Goblin Squats. 100 per partner. When partner 1 is doing swings, partner 2 is doing an Ab exercise
Quick jog around parking lot
Round 3: 100 Shoulder presses. 50 per partner. When partner 1 is doing swings, partner 2 is doing an Ab exercise
Dawg took over and headed the Pax to the auditorium for rounds of peoples chair and balls to the wall followed by some lunges.
Back to the parking lot for Mary led by Emeril.
Mary:
Rounds of Stretches mixed with Merkins
Announcements:
None
T-Claps (Recognition):
Dawg for stepping up and helping me Q
Prayer:
Pumpkin Spice – Life, Family, Marriage
Dawg – Putting one of his dogs down at 4pm today
Roger Roger took us out
