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Just a little backwards yogging

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19 PAX in total out to celebrate National Backwards Day (which is really January 31st, who knew!) and a reverse U-turn track.  Multiple PAX grabbed extra miles for EC this morning prepping for BRR.

The warm up – SSH, IW, daisy pickers, windmills, good mornings, 10 burpees OYO.  19 PAX set off for a leisurely stroll, reverse u-turn heading up through by Target first and then down the hill on Irving, up Green Oaks and into 12 Oaks before returning back to Panera.  Post run circled up for Skidmark’s version of some stretching by watching some chick on a video…some yelled out porn, but couldn’t be confirmed.  YHC determined best to just wrap this thing up.

Announcements, mulch sign up, volunteers are still needed, repeat offenders are welcomed.  FV/HS convergence this week, make sure to check as not all AO’s will be open this week or next.  Great job by the entire group today picking up the six.  No spoken prayer requests, but honor those unspoken and for our first responders, military and for our nation.

Why So Quiet?

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Kung Pow has been putting up consistent numbers week to week on Fridays. We have our regulars like Sprinkler, POTS, and Wallaby, but over the past several weeks we’ve been starting to see new faces come out like Moped and Tetanus.  Haven’t seen LED or Fonzie in a few weeks. Not since the last time we hit all the cul-de-sacs that one week with burpees at each intersection. Hopefully they come back. This morning I thought I saw a ghost when Draper emerged from the shadows riding his bike to the AO from down the street on Optimist Rd. Great to have him back in the gloom. Apparently- he had gotten the word from Deadbolt last week about this AO and decided to check it out. Unfortunately, Deadbolt was on puppy duty this morning and had to miss out on all the fun we were about to have.

Nemo got some early EC and was chasing a ghost. I guess he saw YHC’s car was already parked and thought I was getting EC. Turns out YHC actually arrived early to set up the workout and do some chalk drawings up and down Danagher in preparation for this morning’s festivities.

Pre-blast only yielded 1 HC, so wasn’t sure what to expect, so planned a workout that could be done as a group or split apart if we needed to. By 5:22, we had 12 guys stretching, arriving early to see what all this talk of combo platters and express to go orders was all about. Last one to roll in was Sprinkler to make this morning’s addition of Kung Pow a bakers dozen.

5:30- hit, welcomed PAX, and we were off on the mosey to Sunrise church lot across the street. Circled up in center of the 4 segmented lots for the following warm-up

FNGs: It would be great if there were some this morning
Warm Up: SSH X20, Imperial Walkers X10, Hillibillies X10, Moroccan Night Clubs IC X10, Hold squat position- Fazio Arms 10F\10B, recover, Chinooks X10- mosey to the far corner closest to the entrance

The Workout: Split the entire lot up into 4 corner segments with 3 exercises in each segment. First started with legs

Exaggerated Squats on the Up and on YHC’s down X10, Star Jumps X10, Alternating Lunges X10, mosey to the next corner

Standard Merkins X10, Wide Grip Merkins X10, Hand Release Merkins X10, mosey to the next corner

Grab a rock from the Rock Pile- POTS apparently was very particular as to the rock he wanted to select and was found almost foot deep in the body of water while making his selection. Everyone found one they were comfortable with and performed the following

Curls X20, Tricep Extensions X20, Overhead Presses X20, Cusack to the 4th corner where PAX could see 4 bright cones approximately 15-20 yards apart. PAX would partner up, with one group having 3 PAX due to the odd number.

Partner 1- Suicides across each of the 4 cones

Partner 2- Hold Plank while YHC called for alternating plank exercises until Partner 1 returned…switch

Performed 2 Rounds- On the second round inserted alternating rock exercises- Rut Rows, Ground Pounders, Tricep Extensions

After six was in, returned rocks and formed one single Indian Run line to the entrance. At the entrance, called for PAX to carefully check for traffic and do a fellowship run back to the neighborhood and to the bottom of the tree line fairway on Wescott Ridge. At the bottom of the hill, split lines into 2 lines on each of the curb sides. With 7 trees evenly placed on each side of the street, PAX would single file bear crawl up the hill to each tree and then alternate to lunge walk, and then back to bear crawl. Squat hold at the top and when six was in, stayed in two lines and Indian run taking a left on Danagher all the way to the cul-de-sac past Pablo’s house.

By this time, YHC realized that he barely heard a peep from any of the PAX all morning. Virtually no mumblechatter. The only time YHC heard any of the PAX was when we were at the bottom of Wescott Ridge at the tree line and Nemo asked if we were doing Indian Bear Crawls and heard strong objections from both lines.

Have to admit, YHC is not the most talkative among PAX and when Q’ing I tend to get carried away in the counts and hyper focused on what comes next and how it gets done that I lose sight of the comedy that can be triggered during a workout. Maybe everyone was focused this morning as well or maybe they all just wanted to suffer in silence. Whatever it was, it was one of those mornings where it was all business.

At each of the seven sewer caps along Danagher, PAX would progressively add an exercise and a rep to the count, with dual Indian Runs in between along lower and upper Danagher

Cap 1- 1 Burpee

Cap 2- 1 Burpee, 2 Wide Grip Merkins

Cap 3- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps

Cap 4- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats

Cap 5- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers

Cap 6- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC

Cap 7- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC, 7 Hand Release Merkins

Fellowship down the hill to the intersection. When the 6 was in, PAX checked for cars and YHC ordered a Jail Break back to the flag in the parking lot. Circled up for Mary

Mary: Low slow flutter X10, Homer to Marge X10, Absolution X10, American Hammers X10. Also introduced a new exercise, where PAX in seated position performed a series of alternating leg circles- Left Leg X10\Right Leg X10. Got into plank position and performed alternating calf stretches, driving the left and right heals into the ground. Walked the hands up to downward dog, getting a good stretch into the hamstrings, and then did some Left foot over Right foot stretches, and 3 Good Mornings to close out.

Announcements: Co-Q duels begin next week in Holly Springs and Fuquay the week after. Check slack for all details, but we will be conducting all 3 F’s with a designated AO each morning. Clean those closets out and bring donated clothes and shoes to the workouts next week. AGS turns 2 on Sunday. Come out for some miles. YHC will be handing the keys off after 2 years as site Q to a HIM who will be taking this AO to the next level.

T-Claps (Recognition): Bondo for posting 14 times in 3 weeks. Also for all the headlocking going on in SouthWake- 5 new FNGs within the last week and a half. We are better because they are here and they showed up and keep showing up- Look at Bondo. That HIM is on fire. Goldilocks for putting in a solid week of posting and driving out this morning as well as humoring Midget in trips to Raleigh for workouts. Nemo for getting some early morning EC.

Prayer: Bondo’s friend, Jimmy, battling health issues. Sprinkler’s friend, whose daughter is battling cancer. Please keep the Woodard family in your prayers. Bondo took us out.

Always an honor to lead. Appreciate the opportunity and thank you for making this AO part of your morning today.

Don’t you guys want to workout at 1pm?

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10 PAX at the start of Captain Caveman which is a bit more than typical.  Threats of rain or potential Nest cancellation might have pushed a few more over to our covered workout.
FNG showed up on time.  Thanks to Chaps for bringing him out.   His second FNG in 2 weeks.  Josh was curious why we worked out so early instead of 1pm.  @Pikachu gave him the details.   As we started warming up our 11th PAX decided to show up as Lipstick rolled into his first steel mace workout.  10 Burpees for everyone for his tardiness.

 

FNGs: Josh Powell AKA Kool Aid.  More on that to come in the announcements

Warm Up:  Foot trace, hip stretches, shoulder stretches, jog to end of parking garage and back

The Workout:

20 pushups on mace ball held in left hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

20 pushups on mace ball held in right hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

10 clap merkins or normal merkins

2 burpees/2 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
10 burpess/10 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
Last round best round
2 burpees/2 squat thrusters
run to end of garage and back

 


Mary:
20 Russian canoe touches
20 90 degree toe touches left side/right side
15 overhead obliques right side/15 overhead obliques left side
Midget love handles
10 overhead obliques left side/10 overhead obliques right side
10 90 degree toe touches left side/right side
8 Russian canoe touches

8 minutes of stretching exercises


Announcements:

As we made our way around COT and got to our FNG he said his name, age and then said Green Tea.  We asked why he said Green Tea and he said he thought we were all naming our favorite drink.  Must have heard Pumpkin Spices F3 name only because there were no other drink names at the workout.   We asked the usual FNG questions and even though his first concert was Duran Duran we couldn’t come up with an appropriate name.   @Dumbo brought it back to Green Tea, which led to Macha for Macha Tea and continued to evolve from there until Dumbo said Kool Aid.  So welcome Kool Aid to F3.   I think he got his moneys worth as he was looking a bit pale and tired at the end and was sitting while everyone else stood.

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details


T-Claps (Recognition):

Prayer:

Kevin and Saddiq and for Josh’s family as the welcome a new baby

What Is A Mahktar N’ Diayes Anyway?

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FNGs: Yes! Welcome Omaha!  Arch nemesis of his (former) Patriot’s QB often used this in cadence…hearing it makes the FNG nauseous, and that made YHC smile, so we knew it was perfect.
Warm Up: Following the welcome and disclaimer to the FNG, mosey across the street to the church parking lot. 10 each IC: Good Mornings, Sir Fazios F/B, Overhead Claps, and Hillbillies. 25 IC Side Straddle Hops.
The Workout: 18 PAX showed up after the preblast by Mookie. After much EH’ing by fellow PAX (specifically Pablo, Dumbo, Mookie, Deadbolt, and M4L), YHC was provided with the opportunity to put the EH’s to rest. With that, YHC spent an inordinate amount of time preparing for this Virgin Q (afterall, YHC was still pure and wanted it to be with the right one, time was right, he was ready, etc.). His kids and wife may or may not have seen him pacing the halls as if he were about to give his left kidney. YHC even bought a watch, which he struggled with towards the end, and was lucky, frankly, to end on time…but not really because we were across the street and still had to get back to the pool parking lot. My bad if you were late to your next engagement.

Ok, the workout: Mosey to the curb where YHC had already chalked the named exercises on the asphalt. ALARMS and BLIMPS were in play. Some PAX had never heard of them, but they were about to find out. Split into 2 teams. Special thanks to Mookie who offered to lead Team 1 while YHC led Team 2. Six exercises were spaced across the parking lot for the ALARMS and BLIMPS. PAX on Team 1 would travel to each location via Bunny Hops (Stations 1 – 3) and Lunge Walks (Stations 4 – 6). PAX on Team 2 would travel to each location via Bear Crawl (Stations 1 – 3) and Crab Walk (Stations 4 – 6). Squat or plank hold for the 6 before starting each exercise. Teams that were doing BLIMPS then did ALARMS, and vice versa. Thank you to all PAX who helped YHC get through the counting…he was winded for sure.

BLIMPS: 10 Burpees, 15 Lunges IC, 20 Imperial Walkers IC, 25 Merkins, 30 Plank Jacks IC, and 35 Squats.

ALARMS: 10 Burpees, 10 Jump Squats, 10 Mountain Climbers IC, 10 Rocky Balboas IC, 10 Mahktar N’ Diayes IC, and 10 Seal Claps Sobriety Style (YHC felt this was fitting given his recent F3 ‘departure’).

Question was asked after the fact: What is a Mahktar N’ Diayes anyway? YHC answered that it was a plank hold to chill cut and back up IC. PAX said, “Oh, we did more than that.” YHC responded, “Yes, you were doing Absolutions but there was no reason to correct you because you were doing more than required.” Well done!

Following the completion of the circuit, YHC was a little stressed because we still had 20 minutes to kill (lesson learned). YHC was not feeling that a ‘rinse and repeat’ of previous exercises would be well-received. Audibled for an Indian Run to Mookie to meet at the parking lot entrance (each Team goes opposite way). At the entrance, YHC called for a jailbreak back to the mailbox followed by a mosey to the rock pile.

At the rock pile, PAX picked up a medium sized rock. The following exercises were performed IC between 15 and 25 reps, and much thanks to the PAX that stepped in to help YHC get through this: Curls for the Girls, Tricep Extensions, Rut Rows, Bus Drivers, Midget Love Handles, Midget Cookie Pouches, American Hammers, Overhead Press, Low Slow Flutter, and Chest Press.

Mary: With 6 minutes remaining, YHC lucked out. Mary consisted of the following IC: Freddie Mercuries, LBCs, Homer to Marge, Pickle Pounders, and Have A Nice Day.
Announcements: Mulch at Bass Lake – get signed up! Continue to visit AO’s that you don’t frequent very often; and Q Swap in August.
T-Claps (Recognition): Mookie for his assistance; all other PAX for their encouragement and willingness to step up and get YHC through this VQ.
Prayer: Those in recovery due to substance, verbal, physical, or mental abuse and/or health; Bondo’s granddaughter Piper; YHC’s cousin (cancer) and M’s grandfather (hospice has been brought in); Omaha’s marketing career; First responders; and Leaders of our country that we may get through the chaos that is rampant today; Unspoken.

Dumbo took us out.

It is a privilege to lead; thank you. YHC will keep learning, striving to do better next time.

R4TJ – TBD: Convergence or Crossway

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FNGs: None
Warm Up: None. We went right out and ran.
The Workout: Run run run. 9 for convergence, 5 for Crossway. They both sucked, in different ways. For convergence, we split up and had a race/WWI/math competition, followed by a BTTW until failure. The score was 2-2…until next time guys.
Mary: Nah.
Announcements: Scramble week! Go try something new.
T-Claps (Recognition): McNugget for forgetting where Crossway is and coming to converge. He ran Nemo’s sizable head start down for the victory.
Prayer: Boy George’s house to sell quickly and easily. Our nation.

There was an Axe but it wasn’t used

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EC: Dawgpound, Cowboy, Katniss, Red, Emeril
FNGs: Nope
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

10 Reps Bow Draw to the Side Each Side
10 Reps Uppercut Each side
10 Reps Squats switches
5 Reps Bow Draw to the front. Each Arm
5 Reps Uppercut with Lunge each side
5 Reps Lunges to Squat Switches. Each leg

Did the Onnit game workout. 45 seconds work 15 seconds of rest. If you finish early increase the number of reps by 2. Start at 4 total for each exercise. If you take longer then 45 seconds decrease the number of reps by 2.

Bow Draw Series
Uppercut Series
Squat Series

Mary:

Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Unspoken prayers

Escalations at Purple Cobra

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FNGs: None

Warm Up: Moseyed over to the hill for 15 SSH IC, 10 Sir Fozio Arm Circles F+R, Michael Phelps, 20 Mountain Climbers.

The Workout: Escalating Doras.

50 merkins, 100 squats, 150 LBCs.

100 peter parkers, 200 squat jumps, 300 reverse LBCs.

50 burpees, 100 star jumps, and most of the planned 150 big boy situps…we ran out of time.

Mary: Moseyed back to the start for 10 pickle pounders IC.

Announcements: Dumbo Anniversary Q at Disney

Prayer: Wisdom for our nation’s leaders, COVID-19 vaccine effectiveness

So this workout is FREE???

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15 PAX including one FNG and a 2nd timer posted at Paradise City on the steamy morning. A few guys already lost the shirt once YHC took his off. FNG received the disclaimer at 0528. Today’s workout was a repeat from a previous AO in Carterico I led this past spring. The guys hated it so I knew it would be a great fit for PC. YHC mumbled to some PAX as we took off that the FNG had a good chance of merlot on this one. Here’s how the fun went down.

FNGs:
Bondo, Warren is 59 and survived without a merlot. However, he learned about a workout through HS Rec Center that he signed up and PAID money for. Little did he know our workout was free. M4L and YHC instructed him to Cxl his membership immediately and ask for a refund. Tell HSRC it was a horrible workout and they should Cxl this class.

Warm Up:
Butt kickers, High knees, Carioca
Circle up
Throwback for Blue Hen since he couldn’t make it.
Jacked Up
SSH x 20 IC
Plank Jacks x20 IC
Smurf Jacks x20 IC
Seal Jacks x20 IC
Red Bull Smurf Jacks x20 IC

The Workout:
Four corner stack’ems
C1 – diamond merkins x10
C2 – monkey humpers x10IC
C3 – crab cakes x10IC
C4 – Turkish getup x10
Run to C1 do exercise, back to start and same exercise.
Run to C2 do exercise, back to start and stack’em.
Repeat for C3 and C4, keep stacking

Black snake run to opposite parking lot

Split group in half
Loop burpees increasing merkins
10 burpees w/1 merkin (10)
9 burpees 2 merkins (18)
8 B 3 M (24)
7 B 4 M (28)
6 B 5 M (30)
Total 40 burpees and 110 merkins

Ramp belly sprints x3
Absolutions on recovery at bottom of ramp x5 (2 sets)

Mary:
She fartsacked

Announcements:
See slack, HS/FV Q swap coming in August

T-Claps (Recognition):
EC HIM and Bondo jumping right in…RESPECT

Prayer:
COVID-19 battles, Clay’s family, Matt friend of Bondo, unspoken

Great job to all those men pushing themselves. Cupid said he set a bootcamp record for calories burned at 600+. There were a couple guys that should be challenging themselves more because they are stronger than what they think. Appreciate the opportunity to lead as always.

BS Out!

We ran Crossways

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FNGs: Nope
Warm Up:

Some mumble chatter and frankenstiens

The Workout:

See Title

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Those dealing with addiction

What’s this Steel mace thingy?

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I was excited for I have been wanting to share a steel mace workout with my brothers for quite some time. I hoping this becomes a thing for I need more than one day to pick heavy things up and sit them back down.

The workouts are going to go over the exercises until folks get familiar with the steel mace.

Post EC: Dawgpound (I was barely moving), Dumbo and Emeril
FNGs: None
Warm Up:

We bounced like we were in onnit
Foot traces
Tootsie roles
A barrel full of hips
Spinal Twist
Shoulder ringers
Ear to Shoulder

The Workout:

Classroom

Curtsy Squat — Weight on Leg that is still
    Back Kickstand Squat
    Curtsy Squat
    Curtsy Squat Side Lung
Bow Draw
    Side
    Front
    Back
Rotational Bent Over Row — Weight on side of the hinge
    Single High hinge
    Rotating Single High Hinge
    Straight Arm High hinge
Upper Cut
    Standing
    Battle Lunge (reverse)
    Battle Front Lunge Press (reverse to forward lunge)
Death March
    Switch Squat
    Switch Squat to Forward Lunge
    Forward Lunge Back Lunge Squat

The workout:

4 Rounds of 5 exercises. 45 seconds on 15 seconds off. We went from Curtsy Squats to Upper Cut, to Bow draw to Rotational bent over row to Death March

Mary:

Downward dog into Runners pose with a twist
Downward dog into Pigeon with rotation and sleeping pigeon
Leg out in front stretch

Announcements:
Mulch
Steel maces are at Play it Again sports Cary if you want to pick one up.

T-Claps (Recognition):
Dumbo, Pablo, Emeril and Pikachu for joining me with my new favorite toy
Prayer:
All those with addiction
All those dealing with these crazy times.