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How will you lead?

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

EC: I have no idea because I wasn’t there and forgot to ask.

FNGs: nah

Warm Up: SSH x40, Lap with stops for good mornings, IW/HB, Fazio Arm Circles.

The Workout:

PAX split into 2 groups. Groups Indian run with 2 stops per lap – the back lot by the bathrooms and the basketball court. At each stop we do the following:

B – # of burpees for the stop you are (count up by 1 each time)
O – 10 overhead claps
M – 10 mountain climbers IC
B – 10 big boy sit ups
S — 10 squats

PAX made a total of 5 laps (10 stops). The PAX at the front of the Indian Run line when you arrive at the stop leads all the exercises at that stop.

Mary: Low slow flutter x 20IC

Announcements: Ted Talk coming up next week. Thanksgiving meals for Mama’s House ($20 serves a meal). Donations can be made via PayPal.

T-Claps (Recognition): All PAX that volunteered at HSFC this past weekend. Quote from HSFC “There are volunteers and then there are VOLUNTEERS!”

Prayer: 187, Nemo

Message this morning was to consider what kind of leader you are. Do you try to get ahead by cutting corners, often robbing those who follow you of the opportunity for ‘good form’? If those around you are struggling, will you take over or offer a hand? Will you run too fast and too far ahead so those behind you can’t follow?

It’s always an honor to lead you men. I’ll try to do better next time.

Crazy Ivan & 27 Years of Bliss

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

FNGs: None
Warm Up:  Saw that Crazy Ivan was open on the Q sheet and ventured back to an ol’ friend.  Pre-blast mentioned heavy weights, kettle bells, running and the number 27.  My wife an I were celebrating our anniversary. More to come.  30 SSH, 10 Sir fazios, 10 OH claps, 10 seal claps, windmills, good am and 7 burpees OYO; mosey through bottom parking deck to the chagrin of Pumpkin Spice.
The Workout: PAX partnered up.  One PAX farmer carried two 50lb dumbbells (complements of Popinski) and walked 27 steps.  PAX dropped bells and ran back to his partner requesting help (similar things happen with our spouses, e.g. car breaks down, flat tire, etc). While the farmer’s carry was happening, Other PAX were engaged in 10-27 count exercises that included swings, tricep curls, upward rows, halos, figure 8s, lawn mowers, ground pounders, bend over squats.  Once everyone had a chance to Farmer Cary, YHC threw out a trip to the store for some milk.  One PAX of the two-man team ran up & down the stairs and then around the building.  More kettlebell exercises including plank slaps, soccer bells, squats, etc.  Emeril and Dawgpound helped out lead exercises when YHC Was taking a trip to the store.  Balls to the walls for a 27 count followed by 4 quick burpees OYO.  I asked the PAX if they got eggs at the store.  Nope.  We all have heard that before, right?  Back to the store running around the building.  During the workout, I asked each PAX to learn three things about his wife/girlfriend. (exception with Hardy).  Their new info would be shared later.  From our six, we did more kettlebells including nipplers, straight arm curls and 6 inches.  Midget love handles, upright rows, and overhead from our knees.

Mary:  held various plank and Superman positions learning three things new about each PAX member’s wife/girlfriend.  YHC shared some marital bliss thoughts/input with FloJo adding to my soapbox.  Finished with some stretching over good mumble chatter about working at your marriage.  Love language book.  Great read.  Communication a must.

Announcements:  HS Food Pantry/Cupboard workday; Ruck to Mama’s

T-Claps (Recognition):  celebrating 27 years of marriage – thank you God

Prayer: YHC took us out.  PAX And PAX’s spouse looking for employment; those impacted by COVID-19; UNSPOKEN.

Honor to lead.

 

Golden number 27 twenty seven made of inflatable balloon with golden ribbon isolated on white background

Well that was wet.

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YHC hadn’t been to Disney since maybe January or February so when the opportunity to take the Q presented itself, I took it.  Got there early for some EC and Shamwow and Dahmer already there. Just as we were headed out of the parking lot, Nemo came rolling in.

EC: Coal Ash, Sham-wow, Dhamer, Nemo

Was presently surprised when the rest of the PAX started rolling in. Great turnout with Dawgpound, Fanny Pack, Oboe, Pablo, Bobby Dall, POTs, and 187 ready to put in an effort.

FNGs: Nope

Warm Up: 10 burpees OYO.

The Workout:

Part 1: Headed to the stairs for some Dora.

100 Squat Jumps, 200 monkey humpers, 300 SSHs

Part 2: Mosey’d to the soccer fields for hallelujah suicide ladders.

Round 1: Merkins-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 2: WWIIs-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 3: Get-ups-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 4: Get-ups (other side)-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Mary:

Part 1: Lined up for an Indian run around soccer field.

Part 2: Circled up for two minutes of up-downs.

Announcements: Food pantry work this week. Donations for Thanksgiving.

T-Claps (Recognition): All 11 PAX. Great turnout and great effort from all.

Prayer: Family and friends of 4-year old that was hit by car.

If Dumbo can so can you

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I enjoy Qing a workout. It’s definitely a different energy in the middle of the circle! That being said, I’ve always avoided Crazy Ivan and Captain Caveman because the prospect of standing in a circle with no safety net (ability to run if you need extra stuff) has always been a little intimidating. So, I decided I’d pick up the Q at Caveman today because doing hard things you are intimidated by makes you better! If I can plan and pull off a Q then so can you!

EC: Dawgpound, Dumbo, Emeril, Quiver

FNGs: Not today!

Warm Up: Stretching and mobility exercises.

The Workout: 6 rounds of tabata with 45 seconds on and 15 seconds of rest. 6 exercises per round – Ballistic Curl, Mixed Grip Front Press Squat, Bow Draw, Plank to Angled Mace, Single Side High Hinge Row, Midget Cookie Pouch.

Mary: IC x15: LBC, Homer to Marge, American Hammer, Low Slow Flutter. We ended with some downward dog and pigeon pose.

Announcements: HSFC rescheduled for this Saturday.

T-Claps (Recognition): All you men getting after it today!

Prayer: anxiety, family of 4yo dealing with loss.

YHC took us out. It’s always an honor to lead you men. I’ll try to do better next time!

I Love this Place

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I’ll admit I’m a little biased. When it comes to workouts in SouthWake this is my absolute favorite. Maybe it’s because it’s Monday morning, maybe it’s because it’s high intensity bootcamp, maybe it’s because of the smell from the dump, but more than likely it’s because of the core group of guys we get there every week, the complaining they do during workout, how they push themselves and then show up the next week and do it all over guys. Exhibit A: Dawgpound and Dumbo. Good work guys.

I promised all 3Fs and all 5 core principles would be on display so let’s take a look.
1st F – Check
2ndF – Panera Check
3rdF – We did a spotlight on the the 6th person in the circle. Asked how they go their name and what F3 meant to them. – Check

1st Core Principle (All workouts are free) – check
2nd Core Principle (Open to all men) – check
3rd Core Principle (Held outdoor rain or shine, heat or cold) – check (there is no shelter at Ting)
4th Core Principle (Member lead, in a rotating fashion, with no certification necessary) – check, the Pax picked all the exercises today
5th Core Principle (All workouts end in a COT) – check

EC: There were a bunch. Pikachu, Full House, ShamWow!, Emeril, Dawgpound, UTI, Lipstick, Pablo, Skidmark

FNGs: None
Warm Up: 1 lap mosey around the complex complete with the standard Hillbillies, Imperial Walkers, SSH, Good mornings

The Workout: Split into groups of 4 randomly. Stack up suicides with 5 stops.
Exercise 1: 5 Star jumps
Exercise 2: 10 Squats
Exercise 3: 15 WWII
Exercise 4: 20 Diamond Merkins
Exercise 5: 25 Monkey Humpers
Go to stop 1 do the exercise, return to the fence. Go to stop 2, do the first 2 exercise, return to the fence. Etc. Go all the way up to doing all 5 exercises. Then unstack them.
Everytime the group returns to the fence they do 2 Peeping Lipstick (A Turkish Get-up with a star jump.).

Mary: Slight mosey to get the HR back down. Finishing with stretching.

Announcements: More 3rdF opportunities coming

T-Claps (Recognition): Dawgpound was our 6 in the count during COT. Thank you for you leadership and sharing what F3 means to you.

Prayer: Praise=Bondo’s Granddaughter will be coming home soon. ShawmWow! took us out.

I Hereby Delegate…

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

A rainy morning on this Friday as fellas rolled in to the Underworld for Ivan.  The usuals were there including Dawg and Chaps.  Dahmer came running in on the solo EC.  A surprise post by Midget, considering he usually posts down at KungPOW these days.  Finally, Buford rolled in giving us 6 pax so YHC could enact his plan.
Warm Up: SSH x20, Good Mornings, Imperial Walkers, Hillbillies, Frankenstein’s, Sir Fazios all x10.
The Workout: Each pax took turns as the “timer” and ran up the 3 flights of stairs and did 5 merkins before returning. The other pax completed 3 rounds of these exercises: Figure 8, Clean and Press, Swings, Lawnmowers, Midget Cookie Pouches, Halos, Horn Squats, Wonderbras.
Mary: For the final round, pax acting as “timer” would do 3 burpees followed by ascent and descent of stairs whilst other pax did: H2M w/bell, LSF w/bell, Midget Love Handles, Polish Twist, Pickle Pounders, and Plank Hold.
Announcements: Dahmer on the 3rd F Ted Talk Tuesday night. Virtual Holly Springs Half to be run in Nov. Check the Slack.
T-Claps (Recognition): Dahmer on the EC and TedTalk.  Chaps on stepping up to Q and…being a financial advisor, YHC hereby nominated this HIM to give a Ted Talk.
Prayer: Pax who are injured or sick.  Moby and his family with loss of his dad. Dahmer took us out.  Honor to lead men!

No Running in the Cave

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Lots of chat going into this workout about if YHC could Q a no running workout. Happy to hear that my reputation preceeds me – hopefully this broke the mold a bit.

FNGs:

None today
Warm Up:

SSH x50

Straight leg hinge x10 each leg

Sir Fazio Arm Circles x10 forward/backward

Spinal Twist x10

Windmill x10

The Workout:

5x burpees

5x turkish getups with the mace – pax were told they could all be on the same arm. They knew that that meant.

4 corners starting at the entrance to the parking deck – at each corner:

  • 10x ballistic curls IC
  • 10x switching lunges IC
  • 10x lever deadlift each side
  • 20x low slow flutter w/mace cantilevered overhead

To transition along the short way pax plank shuffled and pulled the mace through. This seemed like a good idea on paper but was actually terrible – mainly because of the noise.

To transition the long way pax performed walking grave diggers. T-claps to Dawgpound and Emeril for excellent form demonstration here.

After 1 lap we repeated 5x burpees and 5x turkish getups. We then did overhead press while moseying back to the far corner for another set of our exercises, then moseyed back to the start doing overhead press for our last set.

Mary:

20x American Hammers (WITH MACE) – apparently this was a lot. Lots of mumble chatter, not a lot of hammers by the end.

20x dying cockroach (WITH MACE) – this was an awesome modification to this exercise. On softer ground would be nice, but this should come back.

20x Homer to Marge (WITH MACE) – nothing needs to be said.

Announcements:

Bass lake mulch is DONE. Huge t-claps to all pax that got out there, some 4+ times.

Holly Springs Food Cupboard workday coming up. Keep an eye out for an announcement from Dumbo.

T-Claps (Recognition):

Dawgpound and Emeril for recognizing the need for another no-running option and teaching us all how to (kinda) know what we’re doing with these maces.

Prayer:

Moby and his family for his dad’s passing. Fumunga and his M for their expecting.

YHC took us out.

Better be more creative next time if you don’t like Crossway

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

FNGs: Lawn Dart
Warm Up: SSX x29, Good Morning x10, IW x10
The Workout: Crossway out and back
Mary: She didn’t show again!
Announcements: Holly Springs Food Cupboard work on 10/10. More to come soon. Marathon Madness starting up again for a group committed to Wrightsville next Spring.
T-Claps (Recognition): Mulch.
Prayer: Moby’s father passing, PAX welcoming new additions to the family

Fitness Test 9/21/2020

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

Wow!!! What a day! A couple of misses at the Fitness test. I went to bed and there was one more HC then when I woke up. Red must have taken a mental health day and went scuba diving somewhere. Dumbo was fighting the jambalaya early in the morning. Pablo overslept. Emeril kept Midgets bottle and we all got to drink it at Panera Bread.

Congratulation Katniss and Snap for posting at all four fitness tests. The following improvements were made.

Skidmark increased his score from 3.47 to 4.5. I believe though he had breathtaker on the first time.
Snap went up from his last time. 3.79 to 4.16
Dawgpound went up from 3.05 to 3.37

Great first time scores for the following:
Goldilocks: 3.26
Hardy: 3.68
Emeril: 3.89
Pikachu: 4.79

Pikachu set a new record at the fitness test.
Emeril has the record for the Fritter Goobers. If only Pablo posted.

Next Fitness test 12/14/2020

EC: Emeril, Pikachu, Skidmark, Cowboy
FNGs: Nope. It would have been a good one for an FNG
Warm Up:

Quick lap to show the guys what the lap for the test would be.
Circle Up:
30 Side Straddle Hops
10 Hillbillies
10 Imperial Marches
10 Spinal Twist

The Workout:

30 Minutes of Fitness Test

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians.  We left the basketball court and made a left.
Then down past the cars and made a right.  Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.

Results: https://docs.google.com/spreadsheets/d/1KoJ6tCaTCUZzADBkf3LInmA1C1272m2kgDKYTh2CCTM/edit?usp=sharing

Mary:

Several stretches were done

Announcements:

Mulch is done!!!!!!!!

T-Claps (Recognition):

All men completing the fitness challenge
Pikachu for hitting 2,000 miles for the year. A goal for Emeril next year.

Prayer:

What is that smell?

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With many PAX recovering from BRR, YHC pre-blasted a 3 mile option. Dumbo reached out to me and said he and Dawg had a 5 mile route ready as well. We always aim to please at the John so come on with it.

FNGs: None

Warm Up: 10x SSH, 10X Imperial Walkers, 10x Hillbillies IC

The Workout:

3 Mile Route:

 

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

 

Mary: MIA

Announcements: Mulch project at Bass Lake, WebEx to start 5 mile EC option on Wednesday to give PAX a 10 mile option during the week. Stay tuned for more information.

T-Claps (Recognition):

Prayer:  Unspoken, Man who died from carjacking, Roger Roger’s family, Crablegs, hurricane victims, those dealing with Covid-19

Dumbo took us out.