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“Careful What You Ask For” or “EC + LC = WTF”

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

FNGs: None
Warm Up:
Aww that’s cute

The Workout:
Constant “real” Indian Run. No “tighten it ups allowed”. Ran from parking deck to cemetery to Bombshell to Walgreens to cemetery, to parking deck. 3 miles total running. Every time LC got to the front of the PAX, we immediately stopped, no rest, did a(1 exercise) x 25 in cadence of the following at every stop:

SSH
HillyBillys
Sumo Squats
WW2
Boat/Canoe
Durkin
PlankJacks
BTW(shouldertaps)
LBC
Good Morning
Sir Fozey Arm Circles(50)
Russian American Hammer
Squats
Burpees

The finisher:
Did not go as planned. The plan was to do burpees (5) each time LC ran to the front. Flanigan took one for the team and easily out sprinted YHC all the way to only allow for 10 OYO burpees total.

Cool down:
Dawgpound actually started his cool down at around 5:38am. He then led us all through a series of bro’ga exercises to finish off the morning.

Mary:
Who Dat?

Announcements:
Rune.  Happy Birthday @Pikachu

T-Claps (Recognition):

Prayer:
Pablo, Particle Board and Rainmaker.  Dawgpound brother-in-law marriage. Where is Crablegs? Word is he got a sweet new lesbian sled(Subaru).  Martini.

Was a pleasure to put these great men through a little pain and a lot of fun. Thank you

 

Shenanigans at the Nut

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St. Patrick’s Day has always been one of YHC’s favorite days of the year. Though with all going on throughout this crazy planet right now, this St. Paddy’s day will be different. Not nearly as much social drinking, celebrating, or general hooligan-ship. But no reason to not have a wee bit o Irish influence upon the workout today. Originally planned to have some tunes such as the Dropkick Murphy’s, Flogging Molly, and “The Foggy Dew” going, but rain in the forecast cancelled those plans. 4 pax got their miles in ( Skidmark, Pikachu, Slide Rule, and Cupid) while the rest of us got down to lollygagging.

FNG’s: With COVID our there…good luck EH-ing!
Warm Up: Mosey lap out front followed by 10 counts of GM’s, Sir Fazio’s, and Moroccan Night Clubs. Mosey to the back to grab some bricks and mosey back to the map circle. 10 counts of IW’s then HB’s. Now something YHC  did not know and pax did not inform until COT…this AO played with bricks yesterday too! Thanks pax for respecting the Q and giving me the sad news at the end.
The Workout: John L. Sullivan. First heavyweight champion ever and an Irishman too! Guy had hands like bricks. Today, pax were told that their hand would be attached to these bricks almost the whole workout. 2 rounds of exercises with bricks in sets of 20. Shoulder Press, Front Raise, Lateral Raise, Rut-Rows.

Irish Car BOMBS! Pax partnered up to complete these exercises as a pair. 1 pax ran the length to the gate and back holding bricks, while other partner did the exercises. Keep switching until done, all exercises and runs done with bricks except burpees.

25 burpees, 50 overhead press w/ bricks, 100 Merkins, 150 BigBoy Sit ups, 200 squats.

Next. The Rocky Road to Dublin. Pax lunge walk with bricks about 100 meters. Lay bricks down. Bear crawl back to start, the run back for the bricks. With bricks back in hand, we did Curls for the Girls and Tricep Press to a 13 count (my lucky number) the mosey back to the beginning where we did 7 counts (the lucky number) of each of these along with 20 mountain climbers to close out the trip to Dublin.

Mary: All exercises done during AO, returned bricks, and moseyed back to flag to greet our running faction as time expired.
Announcements: Stay with the COVID regulations for AO’s. Skidmark running constantly this week…join him sometime! Remember to laugh despite the seriousness of the situation..,connect with your ShieldLock.
T-Claps (Recognition): Banana Seat and all racers who continue to change plans for this weekend’s race.  Tough decisions…but that’s what HIM’s do!
Prayer: Those sick and those with fears around us. Our leaders and country, those with plans that have to change them, the depression that can be brought on by these crises. YHC took us out.  Thanks for letting me lead the St. Paddy’s Day celebration.

Yes Ivan Happened Last Friday

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EC: Pikachu, Dawgpound, Flanigan, Particle Board, Does Skidmark count? He ran EC but did not stay for the workout.
FNGs:  Nope
Warm Up:

Did a quick lap to allow Emeril to get out of his car.  No penalty burpees since we had a good amount of Turkish getups on our schedule.

Circled up for the following:

Side Straddle Hops
Good Mornings
Tootsie Rolls
Back Rotation

The Workout:

3 Rounds:
5 Turkish Getup Flow: https://www.instagram.com/p/B9hqhxWFrai/?igshid=1ovjxbpgt5qf9
10 Lawn Mowers Each Arm
20 Boobity to boobity
10 Straight Leg Deadlifts

3 Rounds of Rotation: https://www.instagram.com/p/B89xUZWF4Yo/?igshid=1ch0gwrnjew80
Pick up and set down
Keep it low and Rotate
Keep it high and Rotate

6 Sets of Arm Blast: 1 minute on 20 seconds recover. Do as many rounds in the minute set.
2 Pushups on the bell
2 Curls
2 Halos

2 Rounds Midget Flow:
10 Midget Love handles Each side
15 Midget Cookie pouches
5 Midget Standups Each Arm

Mary:

Some stretching was done

Announcements:

Check Slack

T-Claps (Recognition):

Dauber’s daughter for becoming a Baylor Bear

Prayer:

Prayers for our leaders.

Poker at the Fire House

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YHC pre-blasted with the promise of picking things up and putting them down. The implication was that was simply kettle bells – the fire hose waiting to greet pax as they pulled in proved that was not necessarily the case.

EC: Full House and Deadbolt for some miles, Dawgpound, Flanigan, and YHC for some yoga.

Pax just kept pouring into the parking deck – not sure if it’s the pleasant location or the attractiveness of the scaleable workout, but for two weeks in a row we landed at 20 pax for Ivan.

FNGs:

None today – a shame.
Warm Up:

SSH x20 IC

1x Burpee

Right leg swings x10 IC

2x Burpee

Left leg swings x10 IC

3x Burpee

Daisy pickers x10 IC

4x Burpee
The Workout:
Pax maintained the circle around the fire hose. One pax left their kettlebell and picked up the hose for a lap around the bottom of the parking deck. Another pax flipped a card out of the deck which determined what exercise we did while the pax was traveling.

For the first 12 minutes we did:
Diamond – Squat Thruster – Tragically we didn’t get to do a single one of these. The problem with randomization I suppose.
Spade – Kettlebell swing
Clubs – Curls
Heart – Merkin shuffle (Merkin with one hand on bell, slide bell, merkin, repeato)
Joker – Turkish Getup

For the second 12 minutes we did:
Diamond – Lawnmowers
Spade – Midget cookie pouch
Clubs – Triceps
Heart – Midget getup
Joker – Turkish getup

At some point in this second set a 3rd and 4th joker were drawn and the pax learned that YHC’s deck was a bit doctored…..woops, might’ve failed to mention that at the start.

For the third 12 minutes we did:
Diamond – Boobity boobity (squeeze bell and press up from one pec to the top down to the opposite, repeato)
Spade – Low slow flutter w/bell overhead
Clubs – WW1 w/bell
Heart – Single leg deadlift
Joker – Turkish Getup

During this set UTI remarked that there was a difference between Jacks and Jokers. YHC assured him that there were in fact only 6 jokers in this “deck” of cards.

Mary: Incorporated into last set

Announcements:

Run for Dee Dee – https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):

Yogurt for the triple down option this morning (Crazy Ivan, Mountain biking in Umstead, 5K in Umstead). Keep your eyes out for this one to repeat itself!

Prayer:

A note about the requests – we have some of the same requests that come up for long standing issues. Please do remember to conciously lift these up in whatever way matches with your creed – don’t just check the box at the end of CoT, make it real.

Wallaby. Forceps and his family. Lipstick’s family and his sister. YHC’s M’s back.

YHC took us out.

Bring Your Bricks- 9 PAX Get 9 Exercises and 2 Miles at the Nut

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YHC’s Q Tour took him to Nutcracker this morning. Rain in the forecast, but that didn’t deter 9 PAX from posting, including Slide Rule who had hoped his newborn would be uncooperative this morning and alleviate his conditional HC from the night before. Alas his 2.0 did Uncle Mookie a solid (see what I did there?), and an uncharacteristic Slide Rule rain post was made.

2 PAX for EC in the form of Flanigan and Nemo. As I arrived and planted the flag, YHC had to decline Nemo’s invite for EC as there were bricks to be found and puddles to confirm prior to the Main Event. After discovery of the bricks to confirm they would be ready for use, YHC returned to the flag to see cars start to roll in. Good crowd, however, I’m starting to feel that global warming having effects on several species that inhabit 12 Oaks. Haven’t seen a Swamp Donkey in some time and have seen a gradual dip in the number of Blue Hen sightings in recent months..Hopefully, we see some sightings soon in the next few weeks.

A hooded Da’Business came strolling in with Fanny Pack not far behind. Fanny Pack was hooked by the pre-blast marketing campaign from the day before, hoping to get his money-back guarantee. Pikachu, Redenbacher, Third Cousin, and of course, Slide Rule rounded out the PAX this morning. 6 o’clock hit and we were off with the following workout.

Warm Up: Light jog around the parking lot in front of the school. PAX then formed a single file line and performed zig zag side shuffles across 6 cones up the hill and around the lot. Performed another series of zig zag side shuffles going the other direction up the hill and around the lot. On the 4th pass, zig zag shuffled backwards from cone to cone and then remained in line for an Indian Run to the basketball courts.

Circled up for some TFB 12’s- Imperial Walkers in Cadence, Hillbillies, Good Mornings, SSH’s, Prisoner Squats (Aaron Hernandez’s- thanks Slide Rule).

Bat Wings- 20 Fazio F\B, Seal Claps, Overhead Claps. Light jog around the track to retrieve bricks from the woods. Light jog back to the basketball courts with bricks and circled up for some Clockwork Merkins- 1-6 o’clock with bricks in both hands as we turned the dial. Not to worry, we were gonna save the best side of the clock for last.

The Workout: With bricks in hand, mosey’d to the lane a good distance from the gate. YHC explained that we would be performing a series of 3X3’s with sprints in between.

Series 1- (Shoulders)

Alternate Arm Shoulder Presses with Brick in Cadence X24

Alternate Arm Front Raises with Brick in Cadence X24

Lateral Raises with Brick in Cadence X12

Sprint to the Gate, mosey back

Realizing we were a good distance away, much too long for continued sprints, YHC instructed PAX to squat hold for the six with bricks in hand. When all PAX were in, YHC instructed PAX to perform lunge walks further down the running lane to shorten the distance.

Series 2- (Arms)

Alternate Curls with brick (palms up) in cadence X24

Alternate Hammer curls in cadence X24

Overhead Tricep Extensions on YHC’s up X24

Sprint to the gate, mosey back

Still not happy with the distance, YHC again instructed squat hold for the six with bricks, and once everyone was in, we bear crawled with bricks to shorten the sprint distance some more.

Series 3- (Legs, Back, and Rear Delts)

Squats with Bricks X24

Alternate Rows with Bricks in cadence X24

Bent over lateral raises with Bricks on YHC’s up X24

Sprint, mosey back.

Squat hold with bricks for six, bear crawl to shorten the distance and then performed a rinse\repeat for one more round.

Mosey’d back to the brick hideout to return bricks and then proceeded in a half moon around the track to the back side of the school. Formed a single line and performed one final Indian Run the long way around back to the flag to circle up for Mary.

Mary: Finished the 2nd half of the clock (without bricks) with clockwork merkins from 7-12 o’clock. Plank Hold for 5 secs and then proceeded with Shoulder Taps X10, Nipplers X10, Plank Hold for 5 secs. YHC managed to keep PAX off the ground for the whole workout up until this point. It was raining and we were already wet, so YHC called for some American Hammers X20, LBC X20, Pickle Pounders X20 in cadence. Transitioned to downward dog, with a slow roll up. Left over Right, Right over Left to stretch out those hamstrings, and as it was raining, instructed PAX to do one final Shawshank stretch…

Announcements: Slide Rule is in initial discussions on an upcoming Golf Tournament, where we’ll need support from F3 SouthWake. Currently in discovery mode, but more details to follow on Slack in the upcoming weeks. 2nd F at Lowe’s Food in Holly Springs on Thursdays…$2.50 pints and fellowship..can’t beat that!
T-Claps (Recognition): All PAX posting this morning in the rain.
Prayer: Prayers for Nemo’s niece, who is recently engaged. Continued prayers for Pikachu’s M with back\neck issues and Wallaby. Also prayers for Flanigan and his cardio assessment.

First Q at Nutcracker and definitely not the last. Had a blast this morning, Men! Way to hold me accountable and always a privilege to lead.

As Promised-No Burpees!

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FNGs: None
Warm Up: Mosey to back courts for SSHx20, Merkx10, HillBx10, ImpWalkx10, Faz Armx10for/back, Sealclapx10, Mtclimbx10
The Workout:Indian Run around track and stop at the starting point for exercise.  Another Indian run after each exercise.  20 Merk, 20 Squats, 20 CarDryDocs. Mosey to front playground for balls, bear crawl, monkhump 10, 15, 20 counts.  Mosey to front of school for Urk, Stepups(each leg), Dips.  Again 10, 15 and 20 counts. Mosey to rock pile where we chose a smedium size rock as it was going to travel with us. A variety of exercises to work upper and lower body alike.  All to 20 counts.  Squats, Curls, Triceps, Goblet Squats, WonderBras, St Leg Deadlift, Rut rows.  Each exercised followed with a lap or lunges.  Mosey to front lot for Mary
Mary: Popcorn Mary with your choice.  Only BlueHen and Sliderule were left out.  Sliderule on purpose(nobody wants to do the Devil Burpee
Announcements:
T-Claps (Recognition):
Prayer:Several were lifted up.

Building a Flow with your Host Dawgpound

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It was a warm Friday morning. The parking deck kept us even warmer.  The audio visual team was up and running and streaming Sarah Beth Yoga for the Pax to get a bit of stretching.  Trying to win the day by putting the work back into our bodies.  Dumbo convinced Pablo to run hills though.  That man really loves those hills by the library.

Dumbo even brought his brother out.  Even though he is 9 years younger he refers to Dumbo as his ‘Smaller brother’.  We already had the name lined up.  First job was at a country club.  That went to caddy shack.  That went to Noonan.  Danny Noonan is the kid caddie from the moving that is trying his hardest to get the caddy scholarship.  I wanted ‘Na Na Na’, but everyone seemed onboard with Noonan.  Just don’t let Emeril ruin it for us.  That guy.

It was a special morning.  Besides building our flow we ran the stairs at the parking deck for the first time.  Pax that couldn’t (Pikachu) stayed down and did more abs.

Yoga EC: Dawgpound, Buford, Emeril, Deadbolt, Flanigan, Coal Ash, Skidmark, Redenbacher, Noonan
Running EC: Cowboy, Dumobo, Pablo
FNGs: Noonan
Warm Up:

Quick lap around the parking deck. Then we got in a U. I said circle but the space wasn’t large enough to accommodate so we had rows in a U fashion.

Started just bouncing and loosening up the legs and shoulders
Backstroke
Hinge stretch — Big toe of back foot is inline with heel of front foot. Bend at the waist. Repeat on the other side.
Leg Swings
Leg Circles Front and Back

The Workout:

We built up to a full out flow. We started small. After each progression of the flow half the pax ran the stairs the other half did some ab work.

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean

Stairs/Midget Coookie Pouches

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat

Stairs/Kettlebell Pull Through (In a plank position move the bell from one side to the other)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Snatch

Stairs/Midget Stand Ups

5 Reps: — This one we did the right side then after the switch during the swing we did reverse and finished with the pushup

Push Up one arm on bell
Row
Clean
Squat
Snatch
One arm Swing
One arm swing and switch hands

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

Mary:

2 Rounds
Midget Love Handles
Supermans — These will know be known as Flying Pikachu’s

We finished with some stretching. Gotta run some miles tomorrow.

Started with frog stretch. (In table top pulse moving our hips back to our feet.)
Leg through stretch. Like pigeon, but instead of the leg being under your body it is sticking out to the side. Bring forearms to the ground. Reach up to the sky
Runners Pose rotate to the leg that is bent for added benefits
Pigeon Pose. Rotate hip of leg bent for added benefit
Thread the needle (Start in table top put right arm under left arm. Your head should be resting on your shoulder. Bring the arm back up.)

Announcements:

Long Ass ATT Run. Blue Hen is running the whole thing this year

T-Claps (Recognition):

All pax who put up with my Kettlebell workouts. I love them and I hope everyone else enjoys kettlebells.
Prayer:

Wallaby
Pikachu
Pikachu’s wife (Cause we will be having a moody Pikachu as he goes through withdraw from running)

I’ve never seen a fart move a workout

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Q-swap week leaves a lot up in the air. How many are going to post at the Q-Swap? How many will post here? Who just wants to run miles. I was a bit uncertain on how many Pax would post at TBD on this foggy, warm, muggy Wednesday, but after the discombobulation that is R4TJ I knew things were going to be looking up in the number of Pax posting. What I didn’t expect was the stench that followed one of our Pax. Literally moved the workout. Unheard of! A southwake first. Congrats Lipstick!

EC: 187, Pikachu, Deadbolt, Mookie, Redenbacher, Full House, Lipstick, Skidmark

FNGs: None
Warm Up:

Mosey around the soccer fields and circle up for the following:

  • 25cc SSH
  • 12cc IW
  • 12cc Hillbillies
  • 10cc Sir Fazio Arm Circles, forward and reverse
  • 10cc Seal claps
  • 10cc Overhead claps
  • 10cc Chinooks
  • 10cc Goofballs

The Workout:

Mosey to the rock pile and gather a decent size rock suitable for your stature and strength. Return to the playset

Partner up for 15 minute AMRAP

  • Partner 1 runs to the restroom facility wall and back
  • Partner 2 doing pull-ups, one legged deadlift with rock, or 1 legged squat with rock – Rotate through exercises

Mosey to tennis courts for Jack Webb Suicides

  • 1:3 merkins:overhead press with rock
  • Run across both courts and back
  • 2:6 so on and so forth all the way to 10:30

Return rock to rock pile

Mary: 10 count core exercise lead by each pax

Announcements: Pikachu and UTI meeting with Parks and Rec to see how we can support each other. Q-Swap at Thunder (1900), Tiger Blood, Crazy Ivan, and Ground Pounder

T-Claps (Recognition): Deadbolt 4 days in a row

Prayer: Wallaby and his family, Earthquake victims and families in Puerto Rico, A client of Full House, Crablegs, prayer for growing F3 within our community with the support of HS Parks and Rec, the growth in the shieldlocks.

January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”

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January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”

EC: Nemo

PAX:  16

Blue Hen, Doc, Brony, Florence, Flanagan, Nemo, Snap, Java, Fanny Pack, Cinder, Hardy, Dauber, Dahmer, Sprinkler,  Yogurt, POTS

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout:

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Sprint back

  1. Passing the sandbags to the left, right over, and under.
  2. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary: The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements:  Tobacco Road Marathon & Half Marathon March 15.

Prayer:  Prayers for the unspoken, Military, and First Responders.

Dora, Rocks and Nutcracker

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FNGs:  None

Warm Up:  Drove into the Nut parking lot and saw 7 men ready to go.  Doc and Yogurt pulled in right before go time.  Planted shovel flag.  Shared with PAX multiple awakenings throughout the night, fearing I would sleep through my Q.  Clock struck 530 on a cold (mid 30’s) early morning.  Set out for a nice run around the school.  Flanigan shared he and Nemo had got some early miles in.  I reminisced about previous beat downs here with Moby.  Circled school and headed to parking lot next to fence/rock pile.  The following exercises got us going:  25 SSH, 10 Daisy pickers, 10 Willie Mays Hays, 10 O/H claps, 10 Seal Claps, 10 Imperial walkers.  Partner up.  One partner went and got a medium sized rock.  Other PAX held plank.

The Workout:  Pre-blast touted using rocks during a Dora.  Modified the Dora knowing Pots had a wonderful arm workout planned for TBD tomorrow.  Instructed PAX to complete the following with rocks as a team of two:  200 goblet squats, 200 plank touches (slap rocks from GP) IC, and Toe-tappers (soccer drill) IC.  PAX not using a rock, ran a lap around the outside parking lot.  T-claps for Flanigan helping Pots and me out complete our reps!  We had a few more minutes and conducted the following exercises with rocks:  6 inch hold with rock over chest, 10 chest presses.  PAX without rocks did LBCs.  Return rocks.  Headed to front parking lot with shovel flag.

Mary:  Air was better without the smell of diesel (bus warming up).  Cooled down with 10 plank jacks, 10 Mtn climbers, 10 H2M, 10 H2M L leg crossed and 10 H2M R leg crossed, 10 box cutters, 10 dying cockroaches, 10 Freddie Mercury.  YOGA stretches (e.g. warrior I, II, pigeon, plank, downward dog, etc.)

Announcements:  CSAUP run ATT, CPR training, Carpex swaps

T-Claps (Recognition):  PAX coming out today (half of them were over 50!  RESPECT!). And Flanigan for helping with some extra reps.


Prayer:  PAX going through some child custody issues, Colonoscopy for Dauber’s wife today, Military deployed, Australian fires, Unspoken.  Sprinkler took us out.

 

An honor and blessing to lead men. -Dauber