Tag Archive for: Flanigan

What a Playlist!!

/in /by

The music was fantastic choice this week.  I have already been contacted by numerous Pax for the playlist so here it is:

EC: Chips (I think), Mookie, Pablo, Buford, Particle Board, Katniss
Yoga EC: Dauber Emeril Dawgpound
FNGs:  Maybe next time
Warm Up:

Side Straddle Hops
Imperial Walkers
Hillbillies
Fazio Arm Circles
Good Mornings
Frankenstien Kicks
High Knee Pull

The Workout:

3 Turkish Getups Each Arm
7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

At this point a challenge was laid.  If all the pax could do two minutes of Low Plank with see saw then we can remove one exercise from the circuit.

Well we all failed.  It was then modify for the last 30 seconds.  I think we failed again, but I was feeling generous.  The pax decided on no Turkish Getups.

7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

At the end of this round the exercise was Mountain climbers.  Like the ones we did in high school where the foot moving forward actually touches the ground.  Though looking at this video that isn’t what see is doing.  I guess I was taught incorrectly in school.

When doing it the Dawgpound way it makes the exercise a bit harder.  Well we failed here too.  Couldn’t muster two minutes.  I was though feeling generous again.  The pax decide on no Mickey Mouse pushups.  I don’t know why they didn’t choice Turkish Getups again.

3 Turkish Getups Each Arm
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

Mary:

Mini Turkish Getups
LBCs
Homer to Marge
Some Yoga stretching

  • Downward Dog
  • Hip openers
  • Pigeon Pose
  • Runners Poss

Have a nice Day

Announcements:

Paradise City Fitness challenge
October 12th Family Picnic

T-Claps (Recognition):
Prayer:

All Pax in recovering from BRR and Stair climb.

1 Year Anniversary Q – Part 1

/in /by

FNGs: None

Warm Up:

YHC was running a little short on time coming back from EC so 10 PAX jumped right into a quick mosey around the parking lot to get the juices flowing. Even though the temps were in the upper 60’s, humidity was about 99% so we were all sweating pretty much right out of the gate.

We started with some Good Mornings (x10 IC), Windmills (x10 IC), Sir Fazio Arm Circles (x10 IC forward & reverse); Daisy Pickers (x10 IC); SSH (x20 IC)

The Workout:

YHC made no promises about the BRR friendliness of this workout. Good move because it wasn’t.

First exercise was a Indian run around the parking lot (same route as the opening Mosey) – past PAX did 3 Turkish Get Ups and sprinted to the front of the line. I took about 3 laps around before all PAX got their TGU’s in but we got it done and were ready for the next challenge which was…

Everyone picked a partner (size was irrelevant). Partner 1 did an ab exercise while partner 2 ran about 100 meters to do a non-ab exercise, then run back to partner 1 – switch places – rinse & repeat for 5 rounds.

Round 1: WW2’s / Merkins x 15 IC
Round 2: LBC’s / Prisoner Squats x 30
Round 3: Freddie Mercuries / Shoulder Tap Merkins x 15 IC
Round 4: Low Slow Flutter / Monkey Humpers x 20 IC
Round 5: Plank Jacks / Burpees x 10
A little grumbling was heard about how non-BRR friendly the workout was to this point but everyone kept going nonetheless.
With about 15 minutes left, we moseyed to the rock pile to procure a medium size rock for 2 rounds of Curls for the Girls, Tricep Extensions and Overhead Press (Round 1 x15 IC; Round 2 x10 IC).
Rocks were returned then we moseyed back to the front parking lot for the exciting conclusion.

Mary:

We went around the horn for a 10 count of PAX choice which notably included Diamond Merkins, Burpees and a down and back sprint.

Announcements:

BRR this weekend

9/11 Stair Climb next week @ 5:45am – be on the lookout for clown car options.

There will be a 3rd F opportunity at Healing Transitions at 9am(?) to spread mulch – should take 2-3 hours followed by a 2nd F.

T-Claps (Recognition): BRR guys for not bailing out on a “Non BRR friendly” workout. You know who you are. Martini for making it out to EC

Prayer:

Crab Legs; Shredder; others with injuries or other challenges keeping them from posting

BRR this weekend – safety before, during and after the race

17 AT THE NUT FOR A VQ

/in /by

EC: Norm, Slide Rule, Pigpen

FNGs: Nope

Warm Up:

Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.

SSH X 20

Fazio F/B X 10

Daisy Pickers X 10

GoodMornings X 10

The Workout:

PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.

Group 1: Pullups AMRAP

Group 2: BTTW

Group 3: Merkins AMRAP

Group 4: Sprints up the hill x 4

Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.

 

Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!

5 burpees OYO before moseying back to starting position for Mary

Mary:

Circled up and went around with each PAX naming a different ab exercise.

Announcements:

9/11 stair climb

T-Claps (Recognition):
Prayer:

Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken

F3 is a superpower.

/in /by

So after a short sting, err stint on the IR due to a spider bite, no better way to come back to working out than to Q your first work out back. Downtown Train has been a little light in attendance so it was good to see Pax coming in from clown cars and running in from different directions.

FNGs: None

With No FNG’s we took a quick Mosey to the lower level of the parking deck for warm-ups.
Warm Up: 15 SSH, 16 Imperial Walkers, 10 Sir Fazio forward and Backward.

Warm-up complete time to start the warm-up.

The Workout:

Thang 1: A little venomous flavored Dora 123 in honor of my recent spider bite, but unfortunate lack of superpowers.                                                                                                                                                100 Peter Parkers, 200 LBC’s 300 Copperhead Squats

With that completed, we moseyed to the upper level of the parking deck

Thang 2:  Modified 11’s. with  HillBillys and Monkey Humbers with 5 merkins every time you cross the middle of the parking deck.

Still had some extra time so we did

Thang 3:  7’s  with Freddy Mercury’s and Imperial Walkers

Mary:  Pax Did Circle of Mary
Announcements:  9/11 Stair Climb, Labor Day Convergence at Sugg Farm Next Monday, Gump’s Pax Challange to Q 1 workout a Month till the end of the year
Prayer: Noah’s Ark M, all the 2.0’s starting school today

COT:
Count-a-rama:  12
Name-a-rama: 11 Meh 1 Respsect

NMS:  As always my days are always better when they start with F3. Men, if you have not Q, ‘d a workout take that challenge, I am sure if you ask someone would Co-Q your first workout and/or help you plan it.

“Fresh Air” Zone

/in /by

EC: Axe, Cowboy, Dawgpound, Dumbo

FNGs: not today

Warm Up:  YHC showed up at 5:27, planted the flag, grabbed my light vest, and headed over to the group to get started. A quick glance at my Garmin showed 5:29. Lipstick got us started and turned it over to me as I entered the circle. Thanks Lipstick and sorry PAX for cutting it so close this morning.

All exercises in cadence

10 x SSH, 11 x Frankensteins, explained the route and off we go

The Workout: Turkey Leg was in play today. Good work by all PAX going strong through Crossway.

 

 

 

 

 

 

Mary:  We circled up as remaining PAX came in and we all started to get a little light headed from the exhaust fumes coming out of the truck that one of the construction workers felt obligated to park right next to us and leave running. We relocated to a “fresh air” zone and circled up for CoT.

Announcements: Labor Day convergence workout. Lipstick has the Q.

T-Claps (Recognition): Lipstick for picking up the 6 all through the route.

Prayer: injured PAX, wounded soldiers, unspoken. YHC took us out.

 

Nutcracker

/in /by

FNGs: None
Warm Up:

SSH x20 IC

Fazio arm circles forwards & backwards – x10 IC

Chinook regular and reverse – x10 IC

Overhead clap – x10 IC

Seal clap – x10 IC

The Workout:

Mosey to Rovisys and that awesome ramp

Along the way Good morning x10 IC, Squats x10 IC

 

At Rovisys – three corners, 1 at the bottom of the ramp, 1 at the top, 1 at the top of the big downhill at the parking lot entrance

Round 1 – 5 Burpees at each corner with Burpee broad jumps to go up the ramp (mosey between other corners)

Round 2 – 10 Turkish Getups at each corner, bear crawl ramp

Round 3 – 15 merkins at each corner, crawl the ramp with hands and feet on opposite rails

Round 4 was on the mosey back to the AO as we were running short on time. We did 20 squats at 3 stops along the way back

Mary:

Low slow flutter – x20 IC

Heel taps – x20 IC

Announcements:

F3 South Wake Picnic October 12th. Location to be confirmed – likely either Lake Wheeler or Harris Lake from 11am – 2pm. UTI has the Q.

T-Claps (Recognition):

Steamboat for continuing to get after it – everyone else on his team says it’s too early.

Prayer:

YHC – migraine issues lately.

Noah’s Ark’s M Michelle – good results so far from Mayo Clinic.

 

Rockin’ Good Time – UvU2

/in /by

Foggy drive to the Nutcracker this morning. YHC showed up at 0500 and planted the flag. There was a group waiting for an extra push. One guy was already out running like it’s no big deal. We took off at 0505 and passed 2 others coming out of 12 Oaks. Back at the AO, YHC passed out the treats for those that just ran. New faces were in the mix for day 2 of You vs. You. There was a challenging workout ahead.

Warm Up:
Warm up lap over to circle with backwards hill runs otw
Good mornings x10
The pickers x10
Sumo squats x20
Slalom x20
Standard merkin x20

The Workout:
Mosey to playground – 3 rotating groups
Pull ups x10 (group rotates when complete)
BTTW shoulder taps AMRAP
Monkey humpers AMRAP
3 rds
*Note to self – stay away from Breach on BTTW as hot air rises and exits quickly. That was the closet I’ve ever came to a merlot during a workout.*

Mosey to top of steps – partner up same size and speed
Partner carry over to gated rock area, switch when needed
Everyone grab a rock – Cussack to track/field

Field long ways for Devin Hester’s (x2 each)
– Rd 1. P1 holds two rocks, P2 does 2 burpees then tries to catch P1, both partners go (curls on the recovery)
– Rd 2. P1 holds one rock, P2 does 1 burpee then tried to catch P1

Mosey over to short side of field
Wheel barrow across field, Switch and repeat back
Broad jump Rockees across field (this was a challenge as most had to modify)
Crab walk back with rock in lap
Curls and Tri’s while waiting on the 6

Running low on time YHC asked for everyone to hustle back with rock across the parking lot for 3 min abs.

Mary:
Canoes x10 IC
X-men crunch x10
LSF into
Protractor

T-Claps (Recognition):
Pikachu(ECEC), 187, Wiggly, H1N1, Messi, Flanigan, Blue Hen, Axe, Cupid, Emeril, Banana Seat
Lottery Prize Eligible: 187, Axe, Emeril, H1N1

Announcements:
Xmas party 2nd Saturday in Dec., UvU Day 3 tomorrow at Possum Trot

Prayer:
Noah’s Ark M, H1N1 good results

Awesome job today PAX! Very moist out there and socks were soggy fast. Looking forward to Day 3 of UvU tomorrow.

BS Out!

10 for 11’s

/in /by

The temp this was much cooler and a lot more humid than the Mojave Desert where YHC has been the last couple of weeks!

There wasn’t a lot of time to get super creative and come up with an elaborate plan for the workout this morning, so YHC kept it super simple. The goal was to get through as many “11’s” as possible, using one rock exercise and one standard exercise. We almost made it through 3 full rounds. Not bad but we might have to try again sometime in the not too distant future.

YHC is honored to have the opportunity to lead you HIM this morning. Thanks for participating and giving a solid effort out there in the gloom! We help make each other stronger – and we work out too.

Also – we had a good Q Source discussion on accountability at Shooting for the Star(bucks) over some brewed beverages. Good to have Aquaman join us this week – in addition to Pikachu and Wiggly.

FNGs:
Maybe next time

Warm Up:
Mosey around the parking lot to the back parking lot and circle up…
SSH x 20 IC
Sir Fazio Arm Circles x 10 forward IC / x 10 reverse IC
Hillbillies x 10 IC
Imperial Walkers x 10 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC

The Workout:
Grab a rock and bring on the 11’s – first exercise each round using the rock, next exercise without the rock. PAX had the opportunity to choose the exercise…

Round 1: Curls for the girls / Merkins
Round 2: WW2 (with the rock) / Squats
Round 3: Ground Pounders / Frankensteins — had to cut short for time. So close!

Mary:
Box Cutters x 15 IC
American Hammers x 15 IC
Freddie Mercury x 15 IC
Heel Taps x 15 IC
Have A Nice Day

Announcements:
– See Slack and FB

T-Claps (Recognition):
– Huge thanks to all who helped with the Meg’s Smile Golf Tournament – lots of money has been raised so far and still more coming in. F3 South Wake has been asked to consider possibly sponsoring a hole at the tournament next year. Good work!
– Shout out to those who did EC and ran to Oak View from 12 Oaks.
– Also T-Claps to Aquaman, Pikachu, and Wiggly for doing Q-Source at Starbucks after the workout.

Prayer:
– Shredder’s continued recovery
– Crablegs
– Family and friends of firefighter that died in FV
– Family and friends of runner that was killed in FV

So… I borrowed this recipe from Emeril…

/in /by

ECEC: Cupid, Pikachu, M4L, Yellow Card

EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC

Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt

I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC.  It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away.  I can report that these vest contraptions really, really work.  As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage).  Shovel Flag planted, Nemo out ahead of me by a few minutes.  It’s going to be a great morning in the gloom!

What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post.  They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say.  If you are a Facebook’er – Here is link to the BackBlast.

  • I showed up late this morning for EC, please correct me if I missed you…

FNGs: Too scared

Warm Up:

A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration.  27!!!  Nearly got a Deadbolt sized crowd 🙂

Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning.  He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point.  Great dude, hope you got a chance to get to say hi.

Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card.  These guys were there with me on day 1 and showed up again today.  Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.

Equally present were many of my EHs from the last 2 years.  Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus

WHERE IS THE HOOK!!!  WHAT WAS THE WORKOUT!?!?  ENOUGH ALREADY!!!

We began with 20 SSH, 10 Windmills (1st 10 count offense),  YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early.  There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts.  Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill.  We rounded the corner and Mozy’d once again for a bit.  At the next tree, we met the sidewalk for Fast Feet until the next tree.  Back to a Mozy as we headed down the Ting Ramp for “The Workout”.  Squat Hold for the 6

Image result for verklempt

The Workout:

Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S  (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)

Partner 1 does a workout and works to complete as many as possible during the time allowed.  The time allowed is driven by partner 2 who is on the run from one side of the lot to the other.  Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S.  If this were a video I would be playing this section in timelapse cause it took a while to complete.  PAX picked up the 6 on these and helped the remaining groups finish out their work.  This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too.  Good feedback on this one.  Everyone seemed to feel they got their money’s worth.

Short/quick Mozy to the bottom of the ramp.  The rest of the time I diverged from Emeril’s recipe a bit.  His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today).  So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees.  Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp.  The original plan was to take these all the way to the tennis courts but time was almost up.

<Slashed out a small section of the original plan here for time.>  You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)…  Emeril knows what I’m talking about.  BAM!

Audible called to form 4 lines for Indian Runs.  From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough…  Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.

All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company.  PT is still on the mend but they both made a point to be here on my anniversary with a modified workout.  Nice job men!

Mary:

10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)

One more thing from YHC – Very happy to be a part of F3 South Wake.  It’s been a great 2 years and I’m happy to have stuck with it.  1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in.  So happy to have gotten more involved in the 2nd and 3rd Fs.  Feeling alot of growth through F3 and very happy to continue that growth in the years to come.  If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there.  It’s worth the wait.

Announcements:

  • Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
  • F3 Dads Camp has some open spots – See M4L
  • Check the Slack and the Facebooks for more intel and other announcements.

T-Claps (Recognition):

  • See above – Thanks again everyone.  Great time out there this morning.
  • Shredder doing good in the world on a mission trip.

Prayer:

  • Hit and run victim in Fuquay over the weekend.  Not a member of F3 but a reminder to wear your reflective gear on your runs.
  • Crablegs on his MLB journey
  • Quiver’s daughter starting school soon shortly after their move to South Wake.  YHC extended the prayer to all kids returning to school.  Being a kid is hard and guiding your kids through life is hard too.  Prayers to oversee the kids and the parents through these changes.

Welcome White Claw and Duck Hunt

/in /by

Yoga EC: Dawgpound, Buford, Emeril, Skidmark
EC: Pablo, Blue Hen, Moby, Flanagan, Lucky Charms, Dahmer, UTI, White Claw

FNGs: White Claw and Duck Hunt
Warm Up:

Bounce
High Hinge. Left leg back
High Hinge. Right leg back
Trace your foot
Back Stroke
Arms out rotate shoulder

Teaching:

Tier 1:
Swing bell against chest
Reverse Warrior Lunge
Pushup on bell on knees

Tier 2:
Swing two handed
Rotational Warrior Lunge
Pushup on Bell

Tier 3:
Single Arm Swing
Rotational Warrior Lunge with Press
Plyo Pushup on Bell

The Workout:

20 Rounds of one minute of the tier you select above. Start at 4 reps each exercise. If you have something you have to do on each arm it will be 2 and 2. If you finish the exercise under 30 seconds. Increase the number of reps. We will go from 4 to 6. If you cannot finish by 40 seconds decrease the number of reps from 6 to 4. You must stay in good form. Form cannot suffer. Increasing/decreasing the reps is down by 2.

Mary:

Reach Through Draw the Bow
Childs Pose
Downward Dog Leg lift Open Hip
Pigeon Pose Look both Ways
Runners Pose With rotation of hip

Announcements:

Meg’s smile volunteers Saturday
Sasquatch coming up
Special BRR run next Saturday

T-Claps (Recognition):

Flanagan and Moby got their fritter

Prayer:

Crablegs
John Deere
Emeril’s Dad
UTI’s family friend
Dusty’s brother