In case you didn’t know Boy George’s real name is Carey which some pax did not know. He is also apparently quite popular with the running ladies. “Heeeyyyy Carey”
Preview run this morning of the 1/2. Various distances. Good work men.
Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.
Warm Up:
The Workout:
Mary:
Announcements:
Prayer:
“I’ll try yours if you try mine”
I think we were talking about working out. 12 men resisted the persistence of the Orange Theory ladies at Starbucks tryng to recruit for a paid workout.
“I thought you were going to play duck duck goose”
Starbucks worker observing COT.
Warm Up: IW, Hillbillies, Good mornings
The Workout: 7 miles with some John stops
Mary:
Announcements: Shredder self defense class at North State Sport and Spine 10/14. CSAUP Odyssey 10/20
Prayer: many unspoken
With life comes constant change and this day was no different in that it was one in which YHC knew his time had came to pass on the torch on his last day as Possum Trot’s site Q. What an incredible journey and privilege it’s been over the last year. Always excited on my arrival to see a handful of HIM standing around in a circle of mumble chatter. Planted the shovel flag, fist bumped, and before we knew it we were off on the mosey!
Warm Up: Ran out of the park across the road to the front lit side of the storage facility for a round of Good Mornings, Cotton Pickers, squatted Moroccan Night Clubs, squatted T-claps, IW, Hillbillies, and Merkins. IC x 10 each
The Workout: Mosey over to the guard rails and split pax with 6 on one side and 7 on the other for 3 descending rounds of Irkins, Derkins, & Reverse Dips x 15, 10, 5 with each side bear crawling / crab walking over to opposite guard rail for next set of the above. 5 Burpees OYO then mosey out of parking lot toward Old Varina. Stopped off at one of the short brick retaining walls for who knows how many step ups and downs until YHC was tired of the same! Mosey across the street for a BTW hold for each Pax to bear crawl under the line. Mosey over to the old Stevens Hardware entrance for a few rounds of partnered up Typewriters while partner completed squatted star jumps, merkins, LBC’s. Back out to parking lot for 11’s with bear crawls across lot of Burpees / Merkins. This quickly turned into 7’s, then 3’s due to time constraints and the time Dauber would need to make a presentation. YHC suggested since it was my last day leading as site Q that we all bear crawl back to Action Park!
Mary: Circled up for quick count off and YHC called for Pax numbers 1, 3, 5, 7, 9 to lead us in a 10 count standing exercise for Mary. The Natural led us in Goofballs, followed by LED w/Prisoner squats, Modify w/SSH, Messi w/standing WWII’s, Fedex w/Windmills. YHC then shared that he did this for a specific reason to show future Q’s that Mary doesn’t have to be on your six or even ab exercise if he so chooses. Mix it up and lead as you are led to.
COT: YHC called out Doc to share about what F3 means to him, how he got involved, etc. and then turned over the reigns to the next site Q Dauber to make his presentation. What an incredible idea he presented to pay it forward with a gift to all upcoming RESPECT pax when they turn 50 yrs. old. Gump was presented with a gift from Dauber of a Road ID bracelet along with how much Gump means to all of us as he’s such an encouragement. His 50th will be on Monday 9-30-18 and we all sang Happy Birthday to him. Name-a-rama.
Announcements: Upcoming CSAUP event 10-20 The Odyssey at CarPex. Hurricane Florence fund raising pig pickin plates being sold at the Mill this evening. Reach out to the Pax we haven’t seen post in a while to check on them. 2nd F following today at Stickboys.
Prayer: Crablegs health, H1N1’s father coming in for the weekend from FL. Vespa’s father-in-law just passed away. YHC took us out in prayer.
The Q went with 90s Hip Hop. There was a lot of good songs on the Apple Playlist. Unfortunately, there was also a lot of songs no one knew.
Warm Up:
25 Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
15 Good Mornings
10 Daisy Pickers
The Workout:
Partner up and grab a station. Tabata base workout with 45 seconds on 15 seconds off
Round 1:
Station 1:
Battle Rope Alternate Wave
Jump Rope
Station 2:
TRX Chest Press
Kettlebell Chest Squeeze
Station 3:
TRX Deep Squat
Kettlebell Goblet Squat
Station 4:
TRX Row
Kettlebell Bent Over Row
Round 2:
Station 1:
Battle Rope Claps
Mountain Climbers
Station 2:
TRX Cable Cross
Kettlebell Chest Press
Station 3:
TRX Bicycle Run
Kettlebell Single Leg Deadlift
Station 4:
TRX T’s to I’s
Kettlebell Upright Row
Round 3:
Station 1:
Battle Rope Circles
Jump Rope
Station 2:
TRX Atomic Pushups
Kettlebell Swings
Station 3:
TRX Sprinter Start
Kettlebell Swings
Station 4:
TRX Superman
Kettlebell Swings
Mountain Climber Burpee Ramo to “The Man” by the Killers
Mary:
Buford led the Mary. It was excellent seeing him lead.
Announcements:
New AO Tuesday Purple Dragon
Torch Run Saturday Morning
Prayer:
Clay, Crablegs, Pepping Tom’s co workers that where affected by the layoffs
4 Pax braved the lightning storm to try to throw down a complete murph
Warm Up: 1 mile
The Workout: Pax started out with the goal of 100 pull-ups, 200 merkins, and 300 squats. Modified mid way through to and took the shelter for safety concerns. Instead of pull-ups Pax added LBCs to the mix.
Mary:
Announcements: Odyssey 10/20, Police 10K 9/22
Prayer: Dauber’s wife had surgery this morning. Those in eastern North Carolina.
9 Members of the Crazy Ivan Pax braved the wind to do a Burpee base workout. Thank you Emeril for the Men’s Health Article!! Midget suggested some Bobby Brown and 80’s Hip Hop Music so it was played until Mary.
Warm Up:
Lap around the Soccer fields
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Imperial Walker Squats
Good Mornings
Daisy Pickers
The Workout:
Kettlebells where placed in the middle of the Shelter. Pax split up one group went to the rock wall the other to the open end of the shelter.
Countdown from 5 Burpees to 1 Burpee. The Burpee though was a Tuck Jump Burpee. After you did the 5 Burpee you bear crawled to the middle. Grab a Bell and Did 15 Standing Chest Press Squeezing the bell in your hands. Then you bear crawled to the other side and did 4 Tuck Jump Burpees. Repeat down to 1 Tuck Jump Burpee.
Countdown from 5 Burpees to 1 Burpee. The Burpee though was a Plan Jack Burpee where you did at least 3 plank jacks. After you did the 5 Burpee you bear crawled to the middle. Grab a Bell and Did 10 Goblet Squats. Then you bear crawled to the other side and did 4 Plank Jack Burpees. Repeat down to 1 Plank Jack Burpee.
Next all the bells where moved to the Burpee locations. You then did 5 Kettlebell Deadlift High Pull Burpees and Gorilla walked to the other end. You did 5 more Kettlebell Deadlift High Pull Burpees. Repeat as you count down. We stopped at 3 for Midgets Special Song.
Next it was Bobby Brown “My Prerogative”. Staring in Mountain Climber position you mountain climb until Bobby said “Prerogative” then you did a Burpee and got back into mountain climber
Mary:
Canoe Shoulder Pulses
Homer to Marge
Right Leg over Left Knee Crunch
Left Leg over Right Knee Crunch
Box Cutters
Low Slow Flutter
LBCs
Did some final stretching so this Q could stretch out his hips.
Announcements:
New AO Starting September 25th at the Harris Teeter at Sunset and Holly Springs Road. Name is finalized but wasn’t announced. Q will be Crazy Ivan’s own Peeping Tom.
Prayer:
Crab legs, Clay, all without power.
Still muggy in SouthWake this morning as PAX of 8 gathered for some miles at ‘Any Given Sunday.’ One of the things that YHC enjoys most about this Q is seeing new but familiar faces gradually making their way to this Sunday workout. This morning we had a mix of some regulars like LED and Slots with newcomers Pilgrim, Dauber, 16-Bit, Kid Cracker, and Yogurt, who was doubling down this weekend fresh off of yesterday’s U-Turn run.
Warm Up: Light jog to the far end of the parking lot. Carioca L\R back. Butt kickers down to the far end of the parking lot, High Knees back, Butt Kickers Down to the far end of the parking lot, Frankensteins back w\alternating toe-heel walks back. Circled up for Fazio Arm Circles X12 F\B, Michael Phelps, Tricep\Shoulder Stretches.
The Workout: 6 mi Scout Run with periodic stops to pick up the 6. PAX of 8 headed out of Womble Park onto Grigsby Ave toward Sugg Farm to take the right onto Teal Lake Dr\Eno Dr. route onto the greenway to Bass Lake. As we approached the right onto Teal Lake, YHC circled back a few 100 feet to pick up the six, but then realized there was nobody behind him. He had seen LED run up toward the fence of Sugg Farm and as LED was familiar with the route, YHC proceeded forward knowing he would soon catch up. Approaching Eno Dr., YHC was met by Yogurt circling back and proceeded to the greenway. About a 1/4mi onto the greenway, LED caught up to us and indicated that Dauber had made a pit stop at one of the porta- Johns at the new construction site on Grigsby and likely not familiar with the route to the greenway. YHC instructed LED and Yogurt to proceed forward so that if the other 4 PAX circled back, they’d know we were far behind and to continue on their run, and I would circle back for Dauber and catch them with Dauber on their return route on the greenway from the Lake.
YHC proceeded back out of the greenway, onto Eno and then back out to Teal Lake Dr, and eventually back to Grigsby…Still no sign of Dauber. At that point, it was clear, we had a broken play. Proceeded back to Womble, thinking Dauber may have ventured back to do some figure 8’s while waiting for the PAX to return. Made it back and discovered his car was still there, but no sign of Dauber on the fields. At that point, YHC had estimated that the PAX were likely just getting back onto the return route onto the greenway and would meet them as they were climbing up the hill back onto Eno Dr. As I approached Eno Dr, I was relieved to see Kid Cracker, Slots, 16-Bit, and Pilgrim, but still no sign of Dauber…
Ventured back onto the greenway and met up with Yogurt and LED, who informed me that Dauber was alive and not far behind. YHC was finally reunited with the six on the greenway and then did some quality hill work by pushing the pace up a few notches as we made the return trip back to Womble.
A good run all around with great #HIM and of course some quality mumblechatter.
Mary: Had to skip due to time crunch
Announcements: 9/11 Stair Climb
Prayer: Continued prayers for Clay (Roger Roger’s Neighbor’s son). Prayers for CrabLegs and Double D’s father. Continued health for our F3 Brothers and their families this week.
As this was YHC’s Virgin Q, Speed Racer (Peeping Tom’s cousin) came down from Carpex to join us! After week after week of the Killers and other light stuff we took a heavier approach to the music this time around.
Warm Up:
Circled up and did the following:
15 Cadence Count SSH
10 Cadence Count Moroccan Nightclubs
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Good Mornings (in honor of The Dawgpound)
Michael Phelps
The Workout:
Mosey to the playground – Start the hard stuff on the speaker
Station 1:
Plank Jacks / Merkins
Station 2:
Lunges with kettlebell twist / Kettlebell Swings
Station 3:
burpee snatch
Station 4:
TRX Superman / TRX Rows
Station 5:
TRX Chest Press / TRX T’s & I’s
Station 6:
Battle ropes
Station 7:
Sumo squat with kettlebell
Station 8:
10 OYO Pullups (this was the count between stations)
20 count to catch our breath
Circled Up for a “Finisher”
IC 2 Plank Jacks
IC 2 Merkins
OYO 2 Star Jumps
Repeat X8
Mary:
Pax Members called out exercises but had to involve a kettlebell.
10 – WWII with the Kettlebell
10 – Homer to Marge with Kettlebell
10 – American Hammer with Kettlebell
10 – LBC with Kettlebell
10 – Skull crushers
Dauber then led us through some Yoga moves for a good cool down and stretch.
Announcements:
9/11 Stair climb at NC State
Prayer:
BRR team competing this weekend and kids in sports.
Speed Racer took us out in Prayer.
Another humid morning in South Park. YHC was running behind just a tad. Got the toys set up on the b-ball court then drove over to the PAX. Still no 12-Oaks guys. Flag was planted, no FNG’s, let’s get it started (HA).
Warm Up:
Warm up lap around track
Over to b-ball court
Stretches
Slow Good mornings x10 IC
Slow Cotton pickers x10 IC (correct form, had to re-do a 5 count)
One legged balance count (switch) x10 IC
SSH x30 IC (slow to fast)
Ladders:
Agility drills (2 ladders) – Sprint to cone after ladder complete
hop both feet inside then both feet outside all the way down
Same drill but backwards
Hopping forward one foot in a box and one foot outside switching sides as you go down the ladder
Same drill but backwards
High knees going down sideways staying inside boxes while pumping arms, slide out to cones, back then sprint through. Both sides
5 hops then chop to end then sprint to cone, repeat on opposite side
Crossovers going down sideways (repeat opposite side)
Mtn climbers shuffling hands down the line (left then right, hands in each box, shuffle down)
Full Court Action:
Frog hop – down and back
Bear crawl down – Crawl bear back
Spider-Man Walk down
Burpee broad jump back
Crabs in a bucket – BTTW in a line, person at end bear crawls in front of line to other end then resumes BTTW. Each person went twice.
Mary:
Rosalitas x20IC
Out and ups x15IC
Twisting LBCs (slow to fast) x20IC
Sally (6 inch hold on “Bring Sally Down”)
Verse – The Value of a Friend
“Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
Ecclesiastes 4:9-10 NKJV
Announcements:
BBR this weekend, 911 stair climb, Christmas Parade, Torch Run, HSHM Training started
Prayer:
Crab Legs, runners, Clay, wrangler travelers, Brexit’s wife, BS step dad diagnosed with MS
Great to have a group of men to push and be pushed to our limits during these workouts. Believe in yourself and the guy beside you when the workout gets tough. Support one another through all things in life. I’m humbled always to lead a workout. Quiet group today but silence means good work.
BS Out!
