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.
Another humid but not so bad soupy morning for a workout. Mutiny had cars that just kept coming in. We had 18 total PAX. Two for EC arrived just before the workout started. (Norm and Martini) Planted Cupid’s flag but no Cupid. No FNG’s. 0530 so we blasted off like this.
Warm Up:
Lap for warm up with butt kickers and high knees then snake on hill. Circle up in middle of field
Up downs x10
Mtn climbers x20
Carolina dry docks x20
Sumo squat x20
Lower body stretches
The Workout:
Partner up with like speed
Catch me if you can with morning wood on track ~ 1 mile
P1 fast mosey P2 does morning wood on each arm, then chases down P1. Tag and switch exercises.
Switch from mosey to backwards run every other time you run
*A 4 year veteran asked “What is Morning Wood?” YHC quickly responded to see the exicon.*
– This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)
YHC called recover then mosey to upper field.
Suicide merkin ladder – start at center field. Shuffle or carioca to right cone 3 merkins back to center field 3 merkins, then to left cone that’s further out 6 merkins back to center 6 merkins, right cone even further out, 9 back to center 9, left cone 12 center 12, right to end of field 15 back center 15. Cones will be spaced longer as you go.
Plank for the 6
10 big boy sit ups to catch our breath
Rinse and repeat with star jumps
10 BB sit ups
Burpee plank ladder
PAX plank about 3 feet from each other. HIM at the end hops up, jumps over next guy then performs a burpee. Continue this until you reach the end of ladder then return to plank. Each HIM goes twice.
(Rapid) Mary:
American hammer 20
Box cutter 20
Freddy Mercury 20
Heels to heaven 20
Dying cockroach 20
HAND
Announcements:
FB slack, CSAUP Odyssey, Norms departure
Prayer:
FedEx M for healing, Noah’s Ark M, Shredder’s dad passed away,Banana Seats uncle passed yesterday after battle with cancer, Crab Legs always, unspoken
Always great to be in the gloom. Most guys cannot fathom waking up this early. My M says she sees a big difference in the days that I do and don’t post. The days I do post always tend to bring more energy to the day and days I don’t post seem to be slothish (probably not a word). Anywho…I appreciate all the hard work each of you put in today and every time you post. Keep pushing that rock and if you need help pushing it, let somebody know. I’m sure someone will help you!
BS Out!
Solid crowd for YHC’s 3 year anniversary – clearly my warnings of no funny business did nothing to deter anyone from showing up.
After some speedy EC with Yogurt YHC donned the infamouse Pikachu onesie to make things really interesting. 0530 was here with no FNGs and we were off (our FNG showed up ~5 minutes into the workout).
EC: Pikachu, Yogurt, Skidmark, Dahmer, Aquaman, Redenbacher
FNGs: Sea Breeze
Warm Up:
Mosey to small tennis court and circle up
3x Burpees OYO
5x Burpees OYO since M4Life’s car clock needs to be fixed
SSH x 53 IC
Breakdancer x10 IC
Good Morning x10 IC
The Workout:
Stay on the tennis courts, partnering up (size matters, speed kinda matters)
Start at fence along long side of court, partner 1 does 10 partner carry fence squats, then wheel barrels the short way across the courts
Partner 2 repeats on the other side
Repeat counting down to 1 dropping by 3 each time. Can’t just do 1 so do 10 on the set of 1.
Mosey across street down hill to the well lit big hill in back
Partner 1 bear crawls to the top, does 10 derkins, crawl bears back down
Partner 2 does crab cakes until they’re back and then switch
Repeat with derkins going down 3 each time (7, 4, 10)
Mosey back across road all the way to pull up bars
Partner 1 does 10 pull ups
Partner 2 holds squat hold or helps partner if need be
Repeat with pull ups going down by 3 to 1….10 if pax can handle all that
Mosey back to tennis courts (big one this time) and line up along side line near fence.
Burpee broad jump across both courts to the other fence. Circle up for mary.
Mary:
LBC x20 IC
Plank hold for 3 minutes of fun:
1 minute of left hand up, left leg up, x10 crunches
1 minute of right hand up, right leg up, x10 crunches
1 minute of chill cut, pickle pounders, big boy pickle pounders
Announcements:
Great overview of Travis Manion Foundation by Breach and Lt. Dan.
New coffee spot for Fridays – Harvest Moon near Bass Lake Draft House/Lowe’s Food
T-Claps (Recognition):
Crab Legs for an inspirational summer
Prayer:
Crab Legs
Noah’s Ark & Michelle
Those impacted by 9/11
Always an honor and a priviledge men – thanks for making the last 3 years great. Can’t wait to see what the next 3 hold in store!
FNGs: none
Warm Up: Moseyed over to behind the new Town Hall Burger and Beer for some Windmills, Good Mornings, Overhead claps, Fozio arm circles, Imperial Walkers, Hillbillies and some calf and hamstring stretches.
The Workout: 1 minute AMRAP of numerous exercises followed by run from bottom of Lassiter road to cross street Matthew Drive. Exercises included Merkins, Squats, Six inch hold, Shoulder taps, Squat Jacks, Chill Cut, Lunges, Side plank to push up, Plank elbow to knees, Speed skaters, In and Outs and Plank See Saw. 1 minute seemed much longer for some of those exercises.
Mary: Time was running short so only 2 exercise for cadence count to 25 Low slow flutter and Superman.
Announcements: 9-11 stair climb. I will have a clown car in the ready leaving Purple Cobra location. I have about space for 5 if you want in. Time TBD. I will be heading back to Holly Springs after.
T-Claps (Recognition): EC: Warbucks, 187, Dumbo, Deadbolt, Mookie. Good work men and hope you got a good workout in.
Prayer: Unspoken prayers and Deabolt’s friend Jane as she undergoes surgery today
EC: H1N1, Messi, LED, Banana Seat, Pikachu, Fumunga, Cupid (might be leaving someone off, sorry)
FNGs: None
Warm Up: YHC welcomed the crowd to his 37th bday bash, little anxious for some reason but got it going quick. Explained to the gang that we were going to do 37 – 1 min exercises (cadence/OYO); then circle up for Mary. I broke it up into Heats and tried to incorporate an Upper, Lower, Core and Run into each one. Here’s how it went down…
The Workout:
Warm up: FAC’s (fwd/rev), Leg Stretches/Frankenstiens, Good Mornings/Side Stretches, Run around tennis court and pick up rock (last part took a little longer than 1 min so we made up for it next)
Heat 1: Curls for the Girls (1,2) with Squat (3,4) with rock, Imp. Walkers, run around tennis court (run took a little longer than 1 min so again we made up for it next)
Heat 2: Overhead Press (1,2) with Lunge in place (3,4) with rock, Hillbillies, run (this time to the hill and back to stay on time)
Heat 3: Alternating Merkins with rock, Homer to Marge (alternating leg raise), LBC’s, run to Snack Shack
Heat 4: Durkins, Box Jumps/Step Ups, WWII’s, run up hill and back
Heat 5: Balls to Wall and People’s Chair (swapping every 30 secs, American Heel Taps, run up hill and back
Heat 6: Urkins, Monkey Humpers, J. Lo’s, run up hill back to rock
Heat 7: YHC asked for a 10 count…then back to it; rut rows, star jumps, American Hammers with rock, run to hill and back
Cool Down: Tri Extensions with rock, Al Gore with rock (bus driver style if you choose), Plank Hold (PAX were doing different variations based on ability/call outs; good work men!), run to return rock, meet back at tennis court
Wait! What!? That’s only 36 exercises…oh yeah, here is the +1, 10 Burpees OYO
Mary: We had Mary with all kinds of exercises; Freddy Mercury’s, Box Cutters, Diamond Merkins, others I can’t remember…but we did finish with 5 Burpees OYO.
It was a great honor to lead you all today, each one of you has an impact on my journey and so many others. Great work out there and way to push each other, I appreciate you all!
Announcements: 9/11 Stair Climb, JoCo Convergence, Q Sheet Sign Up Challenge (let’s fill up the rest of the year!), Fonzie has your Q next week!
Prayer: Capt’n Kirk, Noah’s Ark, Cupid, Unspoken
Paradise City has to be one of my favorite AO’s in all of SouthWake. Over the past two years some of the more memorable moments for YHC happened right there in that parking lot..like the time Chips almost made half the PAX merlot with a combination of WWII’s and wind sprints. That may have been the time someone questioned the complexity and the difficulty being offered at PC. Yep- Chips almost made me merlot that morning and may have been one of the hardest workouts ever delivered to YHC. Other more memorable moments were the 4 man Indian Runs where Emeril makes quick eye contact with you to partner up and then with the bait and switch, pulls in Lucky Charms and Warbucks to run with you. Good Times!
And who doesn’t love a Banana Seat beatdown? Build-a-Bears for days. After that morning, I don’t think I could lift my arms for a week. Suicides in the tennis courts trying to match Brony stride for stride and who could forget the Return of Stark Q, where Dumbo went missing a few times. Felt like deja vu this morning, except Dumbo was completely missing and was really hoping he’d return. Unfortunately, fell victim to the fartsack.
Paradise City is also the physical place where Roger Roger tricked YHC into running a half marathon without even knowing it. At the time I hadn’t invested in a Garmin watch to track runs, so completely relied on the other PAX around me to know the routes and ran whatever they decided for the day. That morning we met in the parking lot and just decided to go out and get some miles. We talked and ran for a while and by the time we returned to Ting, he turns to me and says, “let’s do the ramp and around the back to finish up.” As we finished up past the basketball courts he asks, “how far do you think we went?” Not sure, 8-9 miles?, I say. “Well Mookie- you just ran your first 1/2 marathon.”
Paradise City also happens to be my first AO and home of one of my favorite phrases that I’ll credit Emeril with… “Recover on the Jog.” This has always been the phrase I hear heading up the ramp. So this morning with so many memorable Q’s and so much material to work with, YHC decided on a run-centric Q putting the ramp and tunnel in play.
Early morning EC’ers: Emeril, DawgPound, Buford, Cowboy, Full House, Lucky Charms, UTI got some extra miles for the main event. As they returned schwetty they were joined by Deadbolt, Wiggly and Steamboat, Snap, Katniss, Redenbacher, with a surprise visit by Midget. The morning got even better with DoubleD making only his second appearance ever to PC just to celebrate YHC’s 2-year anniversary. No FNGs so no disclaimer needed. 6am hit and it was Go Time!
Warm Up: Alternating runs, with shuffles and carioca weaving up and down the parking lot until we all circled up in the middle in front of the ramp entrance. Imperial Walkers X10, Hillbillies X10, Good Mornings X10 IC, Fazio Arms 10F/10B. One last set which was an exaggerated Prison Squat with a 2 count all the way down X10. Fellowship run up the ramp. At the top of the ramp performed clockwork merkins at 1, 2, and 3 o’clock (YHC messed up the count and short changed the PAX), “recovered on the jog” to the back of the lot on the downslope in front of the tennis courts for merkins at 4, 5, and 6 o’clock. Proceeded with the fellowship jog to the basketball courts for 7, 8, and 9, and then finished up in front of the ramp with 10, 11, and 12 o’clock. PAX held squat hold while I explained the first segment of the workout.
The Workout: Decided on some 7’s this morning with an exaggerated squat at the bottom of the ramp to start and 6 star jumps at the top. PAX continued until they were down to 6 squats at the bottom and 1 star jump at the top. YHC recommended PAX grab some accountability partners to push them up and down the ramp. Added a final instruction that if PAX ended early, we’d pick up the six and continue until all finished. Although I didn’t have Yogurt this morning to talk his typical trash talk about Tom Brady as we sprint up the ramp, I had Steamboat and he provided a consistent pace up and down the ramp with some encouragement from Emeril, who urged us not to let Snap lap us. If he only saw Snap laying down the hammer at Derek Davis this weekend, he’d know that I would easily concede him lapping me 2 times over. At least it wasn’t 3. Newsflash- Snap is fast…Very Fast.
While picking up the six, we eventually ended at the top of the hill where YHC kept the PAX loose with additional Star Jumps and Squats in cadence while waiting for the remaining PAX to finish. Once all accounted for, we split the PAX into 2 Indian Run lines and continued the lines all the way to the guard rails on the opposite side of the basketball courts.
At the guard rails, PAX performed some Erkins, Derkins, and Dips (a nod to Slide Rule). YHC then instructed PAX to remain in their lines and venture to the tunnel. Didn’t have a great name for this, but called it Mookie’s carwash. PAX lined up tight on opposite ends of the tunnel. PAX would wall walk B2W style to the opening and run out to the end of the paved path. PAX performed this exercise on each side of the tunnel and ran both paths. With 8 minutes left, YHC instructed PAX to the flag and circle up for Mary.
Mary: Mountain Climbers X15, Shoulder Taps IC X15, Pickle Pounders X15, Freddy Mercury X15, LBC X30.
Announcements: Deadbolt has Purple Cobra tomorrow, while Pikachu has the Nutcracker. Should be a great Tuesday, Men! Get out there and post.
T-Claps (Recognition): All PAX who traveled out this morning to support this anniversary Q. Additionally, those getting EC on top of this 3 mile Q.
Prayer: Prayers for Noah’s Ark and his M, Michelle. PAX who are injured and recovering from injury. YHC took us out. Men- It has been an honor and privilege to lead you this morning and get to know each and everyone of you in F3-SouthWake over these past 2 years. Here’s to many more good times and quality years in the gloom.
YHC checked the Q-sheet last week after having told H1N1 he’d cover for him while he was gone and saw that everyone’s favorite delivery driver, FedEx, had already claimed today’s spot at The Nest. With mind at ease, no workout planning was employed. After being the first to arrive on site three cars appeared and took their place in the damp and foggy lot. As 4 HIM poured from their vehicles we were noticeably lacking a Q. The time to start arrived and we looked around once more for a final look when we saw headlights make a turn towards us. Alas, they continued down the road and we got started with the workout, sans Q.
FNGs: None. We didn’t even have a Q.
Warm Up:
YHC lead the PAX in a lap around the parking lot before circling up for the warmup.
Good Mornings x10 IC
Moroccan Night Clubs x10 IC
Smurf Jacks x10 IC
Leg and arm stretches
Overhead Claps x10 IC
The Workout:
All PAX agreed to a round-robin workout where each one would take a turn coming up with an exercise. Spoiler alert: there were a lot of 11’s.
Double D – 11’s between two ends of a section of the parking lot. LBCs on one side and mountain climbers on the other.
Black Knight – 11’s with Merkins and star jumps
Sugar – 11’s with plank jacks and squats
Beater – Led us in a multi-leveled Indian run. We started with Frankensteins while the back of the line ran to the front in typical Indian run fashion and resumed Frankensteins at the front. After the line cycled through once we continued on, doing duck walks instead. After that we went on to bear crawls and ended with an extended crab walk section that brought us back to the start/finish line. 10 burpes finished up the round.
YHC – Lead us over to…
Mary:
In similar fashion we went around the circle calling out exercises. Double D lead us off with a new exercise he had seen. It is an unnamed excercise but he dubed it El Lobo (I think). You start in high plank position and then put one hand behind your head like you’re preparing to do a sit up. On the down you twist your core and reach your raised elbow down towards your extended arm. We did 10 of these with each arm.
The remaining exercises were LBCs (I’m only about 60% sure on this one), Homer to Marge, slow WWIIs, and Sleeping Hillbillies.
Announcements:
BRR in a few weeks.
T-Claps (Recognition):
All the PAX today for collectively leading an intense beat down that did result in a particular HIMs merlot. I don’t want to name names but his starts with a B and ends with a lack Night.
Prayer:
All of the families dealing with the tragedy from this weeks events. Pray also for the first responders who deal with the emotional and psychological stress of those situations. And also pray for those with mental illness, that they may have the courage to ask for help when they need it.
010000
FNGs: None.
20 PAX enjoyed a wonderful break in the heat & humidity with a pleasant 68 degrees after a heavy downpour the day before in the Quay. Q promised a lot of fun with Hills and rocks.
Warm Up: Q led the PAX around the tennis courts in a light jog all the way down to the snack shack. The following exercises were executed in cadence: 25 SSH, 10 Daisy Pickers, 10 HB, 10 IW, 10 Monkey Humpers. Mumble of 51 reps were heard by the Q. Static stretching with arms (L/R) and behind the back.
The Workout: Mosey to the small hill parallel to the ball field fence for 11’s of Squats and WWIIs. PAX loved the moist grass while on their six. Mosey to the snack for 26 BTTW and 26 People’s Chair followed by 25 more of each totaling 51 reps of each. Mosey to the road and line up in 3 columns for an Indian run using 3 coupons (water stick, 2 kettle bells). PAX executed Indian run up the road, past the parking lot and around the tennis courts and deposited the coupons near the shovel flag. PAX paired up. One PAX retrieved a medium sized rock and met their partner at the base of the hill. Those PAX who did not get rocks, executed an assortment of plank holds. Dauber, celebrating his birthday week, called for 51’s with the rocks: 51 reps of Curls for the girls, triceps curls, rut-ros, Squats, and bus-drivers. When not holding a rock, partner PAX bear-crawled up the large hill and executed 5 dips on the guardrail. PAX carefully backed down the hill and then took over rock reps from their partner. Return rocks to rock pile. PAX who did not return rocks, circled up in the tennis courts and began executing planks and merkins.
Mary: YOGA movements, Superman, Merkins, Have a nice day
Announcements: CSAUP Greenville; Paddle boarding in August ($15) – See Banana Seat; Yoga tonight in Holly Springs (near Dunkin), free first time, $7 after
T-Claps (Recognition): PAX coming out consistently in the gloom giving 100%
Prayer: Double D took us out in prayer; prayers for our country (too much decisiveness); Injured PAX; family of an infant who died after a horrible pool accident leaving her in a coma; unemployed PAX looking for new opportunity.
2F Stick Boy.
Alwaysan honor leading you men in the gloom. Thank you for making me better. -Dauber
EC: H1N1, LED
FNGs: None
Warm Up: Moseyed around the lot, then 25 SSH IC, 15 Imperial Walkers IC, 15 Hillbillies IC, 10 Sir Fozio Arm Circles F + R, Michael Phelps
The Workout: Don’t drop the baby! YHC arrived with a 10 lb medicine ball. Each drop, we all stopped and did 3 burpees.
~1 mile indian run with the medicine ball. PAX at the back runs to the front carrying the ball, tosses it behind him. Once it gets to the back of the line, the next PAX runs to the front.
Next, we all got on our six in a line. PAX tossed the ball to the person next to them, then ran to the front of the line. With 6 PAX we were moving pretty fast, as soon as you got on the ground you got the ball thrown to you.
After that was a Dora. Partnered up, exercises were overhead claps x 100, seal claps x 200, squats x 300. Partner running. Ball could be passed at any time to the PAX doing exercises. During squats, ball was passed between runners.
Final portion of the workout was BTTW relay. PAX holding the ball held a people’s chair for a 5 count, passed the ball to the next in line. Repeated until everyone went.
Mary: 10 minutes left so we hit abs hard during Mary. Went through the circle twice, each PAX picking an exercise each time. I was sweaty during the workout but I was drenched after Mary, solid work HIM!
Announcements: Check Slack, FB. Stay safe out there while running. Wear lights, stay aware. Lots of non-road areas to run around here as well.
Prayer: Pray for the family of the runner who got killed on Sunday. H1N1 had serious gut pain on Saturday, pray that doctors find issue. Continued prayers for DoubleD’s family. Banana Seat’s neighbor passed away young, prayers for that family. Praise for good results of Darby’s child support case, continued prayers for good further resolution.
It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.
FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:
Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.
We had great 2nd F afterwards at Stick Boy.
Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.