Posts

Thankful

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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

On the fly

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FNGs: None
Warm Up:SSH, Good Mornings,Daisy Pickers, Windmills, mountain climbers, Moroccan nightclubs
The Workout:Half burpee curb hops. Some where around 15. Grabbed some rocks and did a variation of 7’s utilizing the wonder bra and merkin/groiner exercises.  15 count IC tricep curls, curls for the girls, deadlifts, and rutrows.  Back to curb to do half burpee wave from 1 to 4, holding plank when resting. Repeat rock exercises above. Jog to concession stand and did 7’s of donkey kicks on wall and plank to arm extension onto wall IC.

Mary:met with red October for some stretching, homer to marge and pickle pounders. Did rounds of circle on what we are thankful for.
Announcements:Christmas party, convergence Thursday, canned goods brought to possum trot will be delivered to Mamas house Thrift shop. 12 bucks gets around 25 cans.
T-Claps (Recognition):for all the pax not running last week but supporting those who ran.
Prayer: quiver daughter and family.

Not Shoulder Friendly

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YHC arrived not sure what to expect in terms of numbers for this morning’s workout. Lots of guys tapering for HSHM, runners coming out of Richmond, and recovering from Ruck. YHC did a lone EC run for 2 miles. Weather wasn’t optimal either. No mumble chatter on Slack or FB about the workout. However, 14 Pax fought the fartsack and won, became stronger, and learned about the F3 mission and core principals.

EC: Skidmark

FNGs: None
Warm Up: 1 lap around the soccer field. Circle up on the tennis courts for SSH, Good Mornings, Imperial Walkers, Hillbillies, and Fazio Arm Circles.
The Workout: Mosey to the pavillion for some plank shuffle to the left up and down the picnic tables for one loop. Then Reverse.

Mosey to the Rock Pile. 11’s in the parking lot with Ground Pounders and Burpees. Carry the rock on the run. Intermittent switching of rocks as well

Mosey back to the Pavillion for two sets of split squats.

Mary: 1o minutes in plank hold with some exercises including merkins, 1 arm up, pickle pounders, and peter parkers. YHC also reviewed the core principals and F3 mission while in plank.

Announcements: CSAUP Dec 7, Christmas Party Dec 14. HSHM this weekend. Get out and run in the 6 up the ramp.

T-Claps (Recognition): Nice to see Moby out this morning

Prayer: Quiver and his family. Be better leaders in the community.

Circle of Abs

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Who needs abs anyway! Well, we all do and I can promise you the more water that has passed under the bridge for some of us fellas the more difficult it is to keep that core in check. With that in mind these last couple of days I decided to focus on core work as Q today for the not yet named TBD there in the Holly Rock. Arriving a little early set up 4 four stations with cones in the back parking lot then drove on around to find several vehicles in the parking lot but only one other PAX there waiting. Planted shovel flag and within 4-5 minutes of go time the rest of PAX either ran & rolled in.

Core Goonies GIF - Core Goonies Abs GIFs

EC: I know there were several but since I’m too lazy to get up before the butt crack of dawn to run EC I don’t keep up with ’em. I know, fire me!!

NO SHOWS: M4L  – I received a text last night he would be running to the workout and needed a ride back home. Of course I would’ve given him a ride. You gotta love him though!!

PAX: Aquaman, Dahmer, Doc, DoubleD, Fanny Pack, Farva, Florence, Hardy, Katniss, Pikachu, Popinski, POTS, Sprinker

4 legged PAX: Poop-eater

FNGs: None

Warm Up:  A series of mostly ab exercises all in cadence. El-lowboes, Box cutters, LBC’s, Flutter Kicks, Smurf Jacks, Mtn. climbers.

The Workout: Circle of Abs – Pax not at one of the 4 work stations are all circled up and continue an in cadence Ab exercise led off by Farva. Evenutally each PAX in the circle of Abs will lead an ab exercise or two. Station 1 is the timer who starts off with 3 burpees and then carries 2 tall five gallon buckets with 2 cinder-blocks in each bucket a 100 meters, drops buckets for 3 more burpees and then returns to base. Rotation takes place when bucket carrier returns to base. Station 2: jump ropes, Station 3: 40lb. barbell thrusts, Station 4: Battle rope arm swings.  Remaining Pax are on their six in the Circle of Abs and 1 rotates to the stations each time the bucket carrier returns. All PAX were able to get through all 4 stations at least once, some more so. After last PAX worked his way through all 4 stations we then split up and circled the parking lot in opposite directions to meet and complete 10 broke back derkins each. Met back at the stations to form one line of PAX across the parking lot on one parking space line. Completed 1 merkin on that line, bear crawled to next line completed 2 merkins, continued forward to the 6th line with 6 merkins, crab walked back to start line.

Mary: We’d had enough of her during the workout!

Announcements: CSAUP Frosty coming up in Decemeber.

T-Claps (Recognition): All the PAX this morning for putting in extra effort concentrating on those abs

Prayer: Pikachu’s M fighting cold and unspoken. Fanny Pack took us out in prayer.

Peace out, YHC

Everybody Was Kung-Fu Fighting

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Ten PAX joined me for some Kung-Fu fighting around the school. I believe Da Business was there but he had on too many layers to confirm.

FNGs: None
Warm Up: Circle up for GM, SSH, IW and stretches
The Workout: It is fun to mix it up a bit so we started with Donkey Kicks, Side Kicks, Front Kicks and Squat Kicks…those kicks were fast as lightning. We Mosey’d over to the back of school for some Dwight Howard wall jump shots, wall push-offs with a back clap, tricep push-offs, BTTW and People’s Chair…it was a little bit frightening. Around to the playground for normal, close, and sumo squats, jump squats and swing kicks. Each PAX fought with expert timing at the front of the school with jab/cross punches, upper cuts and elbow swings.

We needed to practice a bit more so we repeated the training. By the end, everybody was kung-fu fighting.

Mary: Around the horn with Mary.
Announcements: Holiday Party at M4L on Dec 14, Frosty CSAUP Dec 7. We need more PAX to sign up to Q workouts.  On a personal note: As I listened to testimony for two weeks in trial, I just want to remind you to hold your children close, notice acute changes in them, listen to them, and, more importantly, be there for them.

Prayer: Unspoken.

Thank you for letting me lead this workout.

Determined to have a nice day!

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Pick up the Q this week for TBD, had not done a Q at womble for a while. Rolled in at 5:23 to see a crowd had already gathered. We were 11 strong after Aquaman checked for FNG’s we were of.,

FNGs: none
EC: Aquaman, Dahmer
Warm Up: Mosey’d to the Ivan lot for warp ups, did 15 ssh, 15 Daisy Pickers, 15 Imperial Walker, 10 Have a Nice day.

The Workout:
Thang 1:  From Warm-up completed the lap around the field to the small picnic shelter and from some Partner Work, Dora 123, 100 Step Up’s, 200 LBC’s,300 Freddy Mercuries
Thank 2: Mosey’d to the Playground for 2 sets of 11’s from the playground to the path, Monkey Humbers and Star Jumps, the Hillbillys and Squats
Thang 3: Mosey’d to the large shelter, split with one partner on the wall did 10 count BTTW and Erkens for other partner switch partners, then 15 count Peoples Chair with Dips, switch 10 counts BTTW, with Derkins, then 15 count peoples chair and dips again and switch.

Mary: Started with Homer to marge, the went around the circle, I let it get a little squirley here, but it reigned in, we cover almost all of the standard mary exercises and some burpees.

COT:
   Count-a-rama:  11
   Name-a-rama: 9 Meh’s 2 Resect
Announcements: CSAUP Frost on Dec 7,  Christmas Part Dec 11th, Upcoming Holly Springs Half.
T-Claps (Recognition): Utah for continuing to post.
Prayer: Obie and I’s Job situation as my company has been sold. Unspoken
NMS: An honor to lead, it does not seem so long ago that I could not run for a whole workout, much less lead one. My days are always better when I work out with F3. I will continue to push myself, and you men keep me motivated.

Rockin’ n Blockin’ a Mutiny

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FNGs: None

Warm Up: As the half past the hour drew near 16 Pax stood wondering in the gloom with mumble chatter of where oh’ where might the Q for the inaugural Red October Kettlebell workout be. Low & behold Dauber comes in near sideways at 29 past the hour. As today was “The Day” to christen the new AO alongside Mutiny we were to warm up and embrace Mary all together in good fashion. YHC called out to said Q across the way and then instructed the Pax to a 5 Burpee OYO in keeping with SouthWake’s tardy policy.

Sprinkler was on edge chomping at the bit for the signal to take warm up from there. Off to a quick lap around the field then back to parking lot for a sprinkling of SSH, Hillbillies, Imperial Walkers, Good Mornings, Daisy Pickers, & Fozio AC forwards and reverses. Here is where the group splits and Dauber drags his prey off to the tennis courts for an inaugural can of kettle bell whoop arss!

The Workout: Sprinkler & YHC co-Q’d the block work laid today. A few rounds of around the waist, curls for the girls, high knee step ups, overhead presses, rut rows, quick feet, elbow planks w/opposite leg lifts, uneven merkins, reclined chest presses, tricep extensions, wonder bra’s, parking lot block bear crawlin’ Indian run, single parking space block pushin’ burpees increasing by 1 at each line by 5 spaces, a final round the horn 10 count of  block exercises called by the remaining 8 Pax.

Mary: Merged back with the weary kettle beller’s for a date with Mary. Led by YHC started with a round of 1:4 Jack Webbs up 10/40, box cutters x 20, low slow flutters x 50.

Announcements: Christmas party coming up likely at Pablo’s place.

T-Claps (Recognition): To Sprinkler for being volunteered by YHC to co-Q his first workout last week and stepping up and doing a magnificent job in the gloom this morning.

Prayer: 16-bit dealing with some possible blood clots in one of legs, Quiver’s job situation, unspoken. YHC took us out in prayer.

We’re not coordinated enough for that

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FNGs: None – but return of cotter Sputnik from Raleigh who had been 2 years since his last post and now resides in the springs. Welcome back!

Warm Up:

Breakdancer x10 IC
Tappy taps x10 IC
Good morning x10 IC
Mosey lap around lot
Frankenstein kicks
But kickers

The Workout:

Circle up for pass the bell – 50lb bell gets passed around a tight circl with pax in squat hold. When the bell gets to you you overhead press it once. We went counter clock wise.

Parnter up based on kettle bell weight and mosey to the end of the parking lot with one bell per pair

Modified beep test
Start at end of lot
Partner 1 does KB swings
Partner 2 sprints to end of lot and back
Swap and repeat
First round – 80% max speed (your partner’s swings should give you a judgement on if you’re speeding up as we keep going)
5x Yurpees – thank Emeril for digging this one out of the exicon. It’s a burpee with a clap merkin at the bottom and two tuck jumps at the top instead of the jump clap

Repeato sprints – second round 90% speed
3x Yurpees
Plank hold IC x20
Third round – 100% speed

Circle up for pass the bell again – this time clock wise

Mosey down to amphitheater with one bell per pair (apparently some confusion here…..)
Drop bells on amphitheater and get into the grass for an experiment

Groups of 3 – barrel rolls while chopping feet. This went very poorly. Emeril almost took Dawgpound out at the knees in our group. Some groups were too chicken to get grass on them. Either way, this one can go away to never come back. As Dawgpound said later “we aren’t coordinated enough for that”.

Back into groups of 2
Partner 1 does bttw
Partner 2 does 10x turkish getups.
Swap and repeat. There was some modifying here to sets of 5 getups at a time. Modify as needed.

People’s chair while waiting for the six.

Repeato turkish getups and bttw going to 6 getups this time

Mosey back to parking lot with instructions to get the heart rate back down

Circle up for pass the bell – 2 loops both directions

Thunderstruck – side straddle hop during the song, burpee every time you hear thunder or thunderstruck
Mary:

All holds 10s
Plank
One arm up plank (once each arm)
One leg up plank (once each leg)
Same side arm and leg up (once each side)
Yoga
Runner’s pose
Pidgeon pose
HAND (Have A Nice Day)
Announcements:

See slack/FB.

New Kettlebell AO starting Monday in Fuquay – same site as Mutiny.
T-Claps (Recognition):

Sputnik for getting back into the gloom!
Prayer:

Scout’s family. Dauber’s daughter and all other HS seniors figuring out their path forward.

POTS Virgin Q

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13 for a veteran beatdown from the virgin POTS (Plain Old Telephone Service, for some history).  Very little mumblechatter at this one…..

FNGs: None in sight, unless you count Dauber making his TBD debut.

Warm Up: Mosey to the Ivan lot, SSH, daisy pickers, imperial walkers, hillbillies.

The Workout:

  1. 4 Corners around the parking lot:

1st round with 15 Reps of Standard Merkins, Wide Merkins, Diamond Merkins, Hand release Merkins (OYO).

2nd round with 15 Reps of Standard Merkins, LBC’s, Diamond Merkins, Hand release Merkins (OYO).

3rd round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Hand release Merkins (OYO).

4th round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

5th round with 15 Reps of Shoulder taps, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

All 5 rounds included Lunges on the short stretches between the corners and sprints on the long stretches between the corners.

Squat hold for the six at end of every round.

  1. Moseyed to Picnic Pavilion, paired up;

1st round Partner 1 Balls to the Wall. Partner 2 irkins (15), partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 derkins (15), partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 dips (15), Partners switched.

Mary:  Mary-o-rama featuring burpees, indefinite plank holds, break dancing, and sailing, among others.  Just when we thought it was over, POTS added more burpees for good measure.
Announcements:  Frosty, F3 Christmas Party 12/14 (location still under review). New AO – RedOctober 10/28 at Honeycutt Park Fuquay.
T-Claps (Recognition): POTS, for a great VQ
Prayer: For Quiver’s friend Stan, Duaber for his daughter’s last cross-country event.   DoubleD took us out.

My name is… My name is… My name is… Chubby Dawgpound

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Before the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.

EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs:  Does Midget count???
Warm Up:

Did a quick lap around the parking lot for it was a cold morning.  Then everyone grab there bell and we made our way to the playground.

Circled Up for the following:

Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse

The Workout:

Started things off with a couple of full body kettlebell exercises.

3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm

Next we took a quick jog to the Pavillon to grab a spot at the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

After the wall sit circuit it was time to get into some legs

2 Rounds of Single Arm Cleans and lunges.  This is an incremental exercise.  We start with doing 1 clean each arm then one lunge each leg.  We then increment from 1 to 5.  All the cleans are done first and after they are completed we move to the lunges.  I personally felt tired at this point.

Next we took another trip to the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

We can back for another flow.  This one was a straight leg deadlift, clean, and clean squat.  We did two rounds of this flow with 10 reps.  During the second round I asked everyone to partner up.  I wanted us to get some work on the pull ups.  I am personally awful at pull ups and need to get better.

Each pax had two sets on the pulls ups.  I personally want to thank Lucky for pushing me here.  I need it.

Next I wanted to move into some chest/back exercises.  We started Bridge Alternating Chest Press.  The mumble chatter really picked up here.  I felt like the workout intensity was not hard enough at this point.  So we took another trip back to the wall.

This time was a bit different. We did two rounds of the following.

5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.

After this was completed we went back to the playground for Mary

Mary:

Midget Flow.  Only time for one pass.

Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)

Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th

T-Claps (Recognition):  Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:

Girl in Holly Springs that was hit by a car
Health for all pax