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Best L-E-F-T-O-V-E-R-S Ever!

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EC: Cupid, Katniss, Mookie, Pikachu, ShamWow, YHC.

Lots of anticipation in this workout: Who will take Yogurt’s place as site Q? Will Yogurt be able to stop cadence? Will there be dessert with these leftovers?

Warm Up: Long way to back of Hunt Center. SSH 50x. Started off LEFTOVERS with a round of Wings: Arm circles forward and back, hold ‘em; seal claps, hold ‘em; overhead claps, hold ‘em. OK, so I always forget to stop, so lots of laughs with the various counts. I think I nailed a few at 15!

The Workout:

L-E-F-T-O-V-E-R-S

L Lt. Dan ain’t got no legs. Squat plus lunge with each leg 10x x 2

E Everest over to the wooden steps. Lunge up two steps, full squat. Rinse and repeat

F Forest to Sea. You remember this one from CSAUP 2018. Bear crawl to middle of field, crab walk to end. Run back

T Tony Hawk Burpee. Burpee with 360 spin jump to finish. I think we were all stumbling to this one 10x, rinse and repeat other direction, just like Tony

O Outlaw. Recover on this one. Same as Boxcutter, but feet together. 10x clockwise, 10x counterclockwise

V Vacuum. Wheelbarrow out 10 steps, 5 derkins, backward wheelbarrow back to line. Rinse and repeat

E Empty wheelbarrow. Crab walk with partner holding legs. Up, back, switch, rinse, repeat

R Ranger Merkins together 20x, good form

S Surfer Merkin. What? Merkin with horizonal rolling 360 between. Yes, we got dirty!

Dessert: Needed more S, so we moseyed up to road behind Hunt Center for some SPRINTS!

Sprints to next light pole. Split PAX into two waves. Rinse and repeat 3x.

Mary: 6 minutes: Standard starting position 6 inch hold. Low slow flutter, box cutters, pickle pounders, more Out;aws, end with 1 minute 6-inch hold.

Announcements:

Time to turn my site Q over to PAX who is ready. When I offered Cletus to this PAX, he jumped on it, ready to lead. This PAX joined F3 in March 2019. Initial U-Turn runs were 10 min max pace over 3 miles. In the spring, remember him telling me he had a hard time getting over the fatigue at the 2-mile mark. Man, has he come a long way! Trained like crazy for HSHM and had a great finishing time. He’s grateful for all the supportive PAX along the way!

I’m proud to pass the turkey leg to Katniss!

Prayers: Our F3 brother struggling with addiction. Hardy (Florence’s son) has the flu, possibly spreading through family. Job (friend of Pikachu). Other spoken and unspoken.

With winter time coming up, keep eye out for PAX falling off workouts for whatever reason. Keep everyone engaged!

 

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

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.

Yoga in the Rain

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FNGs: none
Warm Up: Jogged around the soccer fields and back to the small tennis court. Circled up for SSH, Windmills, Imperial Walkers and Fozio Arm Circles
The Workout: YHC planned to use one of the picnic shelter areas, but others had already claimed the spots. Can’t blame them. Indian-run over to the amphitheater for the thang. Yoga strength was today’s theme.

The routine was a bit unstructured, but it went generally like this:
stretch to the sky, stretch to the ground, into downward dog and then plank
yoga plank murkins (hold 5 count on low position, back up) then back to standing.
Burpees OYO
Back down to Downward Dog and Downward Dog pushups (almost like Catalina Wine Mixers in Downward Dog pose, but both arms move simultaneously).
Burpees OYO
People’s chair, sans wall. Boat pose (American hammers, without the hammers). Back up to standing stretch. Back down for People’s chair and boat pose again.
Burpees OYO
YHC realized that he was running out of exercises, so we added on some balls-to-the-wall / proper people’s chair, two rounds. Indian-run back to the big tennis court for Mary.
Mary: Popcorn Mary. Props to Hardy for pushing us through 50(!) low-slow-flutters.
Announcements: Frosty CSAUP (Dec 7), Christmas Party (Dec 14)
T-Claps (Recognition): everyone getting out in this gloomy weather
Prayer: Oboe’s father-in-law, Noah’s Ark’s wife, Quiver’s daughter

Tips on staying warm

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FNGs:None
Warm Up:Jog to big parking lot with high knees to circle up.  SSHx15, GoodMx10, Windmillx10, MClimbx10, FArmCx10 forward/backward, Overheadclapsx10, sealclapsx10, Hillbx10,Impwalkx10, SSHx15
The Workout:   Partner up for Dora and gather 1 big rock for the couple.  150 Squats, 200 Wonder bras, 300 straight leg dead lifts.  Other partner ran a lap around the parking lot and picked up where other partner left off.  This went on for some time.  Still had enough time to do a 3 line(parking line) bear crawl to 1 merkin and lunge walk back for 2 merkin.  This went on till we achieved 10 merkins.

Mary: Barely enough time for Mary but, we pressed on.  Mainly because the Q does not like laying in water and the parking lot was wet but, we forged ahead with LBCx10, lowslowflutx10, anklebiterx10, WW2x10, boxcutterx10 and homertomargex10(to which we learned we are doing this wrong) So i’ve been wrong for 2 years.
Announcements:  Christmas party, Q sheet (be sure to sign up)  Yogurt and I are looking for site Q’s for Cletus.
T-Claps (Recognition):
Prayer: Noah Ark M has taken a step back, please pray for her.  Several babies born and more on the way.

TIPS to stay warm:

Avoid wind, keep all body parts covered from the wind and when running or standing, wear hoodie to put your hands inside to keep them out of the wind.

Skull cap is important to keep heat in.  Always wear in lower temps.

The Q can play a major role in keeping you warm but, keeping you out of wet grass and water spots.

Wear gloves with cloth back so when your nose is running you have some place to wipe your nose.

Layers!!!! Da Business rules on layers.  Under 60 degrees is a 2 layer day (shirt, hoodie), under 40 is a 3 layer day (shirt, hoodie, plastic or nylon cover), under 20 is a 4 layer day (winter shirt, Fleece, Hoodie, plastic or nylon cover).  All temps below 60 require 2 layers on the bottom.

Celebration of CFP!

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Since August, YHC has been putting in 20-30 hours a week studying for my Certified Professional Planning exam.  Thankfully, yesterday I successfully passed.  That means today’s workout was a celebration of studying and finally passing!

No FNG and Da Business looked cold, so we got started a few seconds early.

FNGs: Nope
Warm Up: Quick lap around the lot, SSH, Mountain Climbers to the get the blood flowing
The Workout:

At First, Studying Seems Insurmountable: Bear crawl the length of the lot to remember that even large tasks can be taken down one step at a time

Studying Is Lonely: Long days and nights with just a book.  Partner carry around the lot to remember life is better as a shared endeavor

Sometimes it’s one step forward, two steps back: Wheelbarrow suicides on the painted lines, with increasing merkins (1 line; 1 merkin; backwards; 2 lines; 2 merkins; backwards) up to 5 lines / 5 merkins.  This sucked, don’t do this

Feels like going in a circle: I was informed Da Business doesn’t like the non-PC-named “Indian Run”.  So we Warren Walked to the track for modified Bombs.  5 burpees, 10 merkins, 15 squats, 20 WWII, adding an exercise at each corner.  Repeat in reverse (running and counting backwards)

And sometimes it’s like standing still: Head to the playground for chin-up holds while the other group does Merkin / WWII / Blue Devil Timers

But it’s all fun and games when it’s over: Warren Walk to the overhang, then “Floor is Lava” bunny hop on the Tiger Paws to the end

Mary: Random assortment of fun, ending with the Russian Twist Trump Truth

Announcements: Frosty CSAUP, #2ndF at Whole Foods after work today, #2f2f at Drive Shack tomorrow, Christmas Party at Peak Week Midget’s House

T-Claps (Recognition): Thanks for coming out.  That was a fun one.  Blue Hen made his first appearance this month, and he was glad he did
Prayer: BABIES! (Pigpen / Warbucks / YHC)

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

Hard Stop at 10?

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EC: Bulls Eye, Yogurt. After planting flag at 5:03 am, launched EC with Bulls Eye, who was already underway setting a 5k PR. Way to go!

Warm Up: With temps well into the 40s for the first time this year, we looped the soccer fields and returned to the top of the Cletus lot for warmups. SSH x25, arm circles 10f/10b. A car sped into the lot and out hops Florence, Hardy, and Poop Eater (dawg). Five burpees OYO to celebrate their arrival. SSH 25x to get these additional guys warmed up. GMs 16x. Mosey to tennis courts.
The Workout: Partner up and claim a corner of a court. Wheelbarrow the service box 3x, switching partners and doing 5x Merkins in between. I didn’t write down all of the following, so it may not be 100% accurate! But you get the idea–alternating arm and ab work.

Amphitheater. Dips 16x on ledge. Pickle pounders 16x, WWIIs 17x, Catalina wine chillers 15x on stage.

Playground. As you can see from the illustration above, there’s a difference between chin ups and pull ups. By using different hand positions, we did both. Pullups 5x each hand position (palms in, palms to front, palms to back). WWIIs 15x and plank while waiting.

Amphitheater. Dips 17x on ledge. WWIIs 17x on stage. Slide Rule notes the seemingly random counts. He argued that I just kept forgetting to stop at 15. I did not argue.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Plank and ab work while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. Pickle pounders 16x, Catalina wine chillers 15x on stage.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Core work–abs and plank while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. LBCs 21x, Balls To the Wall by request with 10 count by each PAX.

Mary: Indian run from amphitheater back to tennis courts. Oboe’s “favorite,” Freddie Mercurys 21x. Just enough time for 10 Merkins! Slide Rule seized the opportunity to ensure a hard stop/count of 10 with a firm HALT at 10.
Announcements: See Slack for Breathtaker accomplishments and current status.
Prayer: Slide Rule big academic test this week. Families with new babies and those expecting new babies.

BTTW til you drop!

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EC: Fonzie, LED

Warm Up: I can’t remember…but I know we did 5 burpees.

The Workout:

Mosey to baseball field for one welsh dragon to 10.

Mosey back to tennis court for reconstructed burpees.

Crab walk first court, 4 turkish getups. Run back.

Crab walk two courts, 4 turkish getups and up/downs. Run back.

Crab walk three courts, 4 turkish getups and merkins. Run back.

Crab walk all four courts, 4 turkish getups and burpees. Run back.

Circle merk for 3 rounds, one side do 10 pattycake merkins, the other side do 10 brokeback merkins.

Back to tennis courts for BTTW til you drop. Losers do 5 burpees. Winner: Fonzie! 5 burpees anyways.

Mary: PAX choice.

Announcements: Frosty the CSAUP.

T-Claps (Recognition): Fonzie, our BTTW champion! And welcome to Fuquay Hardy, Florence, and K9 Poop Eater.

Prayer: Everyday life.