Posts

We Need To Retire That One…

For a while now, those guys in Wescott have been putting together a Friday morning routine since March. Through neighborhood accountability among PAX, sometimes there were 3, other times there were 6, and then eventually through word of mouth, suddenly there were 10+. Over the past few weeks, this AO has  been drawing double digits.

Maybe it’s those outstanding post game 2nd F’s- sometimes including home cooked bacon, often times ice code tailgate refreshments, or maybe its those clever marketing campaigns-Reagan Era Beatdowns by some of SouthWake’s elder statesmen, deranged Easter Egg hunts, or some weird creepy photoshop work involving Mr. Rogers. Hey.. whatever works, but the Mr. Roger’s angle in pre-blast last night was enough to entice Nemo into heading straight down Sunset Lake Road instead of taking that right onto Holly Springs Road from Wood Creek and onto Crazy Ivan.

Some have been skeptical about these workouts that these men have been putting together up at that pool on the hill off of Sunset Lake Rd. One PAX even went so far as yesterday to call it a ‘fake’ workout and one that should be abandoned for the sake joining a celebratory birthday Q, where sometimes the featured EC is YouTube Yoga, with a non-F3 affiliated virtual led instructor- Mary Beth? Those who throw stones I guess. You know who you are and I still love ya.

While it would have been nice to celebrate Midget’s birthday this morning in person at Crazy Ivan, we now have a legitimate AO in Wescott, with an actual reference on the Q sheet, and the ability to check a box to write a backblast. For those reasons alone, there was an increased need to be accountable this morning and Q in the absence of our site Q, Deadbolt, who is currently vacationing with family. By the way, his Reagan Era beatdown last week with Double D was one that will be long remembered by those in attendance for a very long time. No fake news on that one.. Over 100 burpees and the guys attending the 1776 workout the following day were still talking about it. Ain’t that right, Pikachu? You know. You were there.

Since cancelling this morning’s workout was not an option, YHC decided to honor Midget’s birthday with a workout that mimic’d one of his favorite Raleigh AO’s- Whiplash. Thankfully, we didn’t cancel as when I got to the lot, it was filled with pickup trucks and SUV’s. Lots of PAX getting EC beforehand. A real sight of beauty. Pretty soon there were 10, once Pablo emerged from a distance one street over. Exchanged some light mumblechatter, and as 5:30 hit, we went right to work.

2 lines formed as we proceeded out of the lot in Indian Run formation down Wescott Ridge and over to the new annex they are building off of Bible Way Court. Circled up in the cul-de-sac within the new annex and performed the following

Warm Up: Good Mornings X10 IC, Imperial Walkers X10, Hillbillies X10, Fazio X10 F\B, Seal Claps X10, Overheads X10. Formed 2 lines and made our way out of this new development, but not before giving instruction on what we’d be doing.

The Workout: Little known fact about Wescott, there are 7 cul-de-sacs (not including the 1 we were exiting). The workout was simple..

2 line (5 PAX per) Indian Runs throughout the entire workout

-5 Burpees at each intersection we pass either entering or exiting (Total 85 Burpees for the workout)

-At each cul-de-sac progressive exercises would be performed X10 reps each exercise, tacking on a new exercise at each cul-de-sac visited

Proceeded first down Bible Way to head toward the cul-de-sac of Eden Glen on the backside of Wescott, which Deadbolt usually refers to as Fuquay South. A boat was seen in front of his house, but wasn’t his. Seemed fitting though that the first exercise should be Boat Canoes, but made zero sense to get PAX on their six, so we settled for some squats X10 at the bottom of the first cul-de-sac. Finished those and headed back up the hill in Indian Run formation. At the intersection, did another set of 5 burpees, ran an few hundred yards and then another 5 burpees at the Brightling intersection.

Passed by YHC’s casa, where the sprinklers were running. Let PAX know, if they needed a water break, this would be a perfect time as my water was their water. No takers. We had work to do and continued the Indian run to the next cul-de-sac. This next one was situated way down hill so Pablo cleverly said we should do Mountain Climbers. Perfect.. 10 Squats and 10 Mountain Climbers IC at the bottom of the cul-de-sac. Back in the Indian Run lines.

3 more intersections- 15 more Burpees to the next cul-de-sac for an added set of shoulder taps. So here we go- 10 Squats, 10 Mountain Climbers, 10 Shoulder Taps. Everyone still together we formed a somewhat fellowship run out of the cul-de-sac on the bottom of the back side of Brightling Way to the intersection.. Yep- 5 more burpees. 2 lines reformed and we headed up the second worst hill in the neighborhood.

By that time, we were starting to see some fatigue by a few PAX, but iron sharpens iron and although there were some pick ups of the 6, the lines were evenly distributed with very minimal lag time where neither line was way ahead or way behind. A very good mix in each lane and we all pushed each other. At the top of Brightling and Wescott Ridge- another 5 burpees and then proceeded down to that palm tree house at the bottom of Wescott Ridge. 10 Squats, 10 Mountain Climbers IC, 10 Shoulder Taps, and 10 Star Jumps. Back in 2 lines with 3 more intersections and 15 more burpees. Saw a few neighborhood clowns running, but appeared they wanted no part of these HIM trains, either due to social distancing or that they couldn’t fathom 10 dudes just suddenly dropping in front of them doing choreographed burpees at the end of their street almost as if they were possessed.

Home stretch and one more hill left, two lines still in tact, headed right on Danagher for one final cul-de-sac. 5 more burpees at the intersection. For those who have posted here before, this hill is like a Tyson knockout punch to the face, especially closer to the end of the workout. Lots of final adrenaline on display after these intersection burpees. Squat hold for the 6. At the top of the cul-de-sac, 10 Squats, 10 Mountain Climbers IC, 10 Shoulder Taps, 10 Star Jumps, and 10 Hand Release Merkins. This last exercise got two thumbs down from Fonzie as a Mother Trucker certified exercise. 2 lines reformed and 5 more burpees at the bottom of the hill. No time to proceed forward.. 5 out of 7 cul-de-sacs covered, 3mi later, and just enough time for 6 minutes of Mary.

This workout wasn’t meant to be easy, but we pushed through it together, and we’ll do it again next week. These guys absolutely killed it this morning. Double D indicated that we should retire this workout, but I’m gonna reserve the right to break this one out on special occasions or when certain PAX want to really separate fact from fiction on the type of workout we are delivering in Wescott on Friday.

Mary: Boat Canoes X10, LBC X20, Homer to Marge X10, Low Slow Flutter X10, Pickle Pounders X20 IC, Downward Dog, and one extra Good Morning, because that it was.

Announcements: Check out the new AO Banks Road Elementary on Monday, another new Sunday option with a Ruck at Hilltop Needmore. Check slack for details
T-Claps (Recognition): All PAX in attendance this morning and those getting EC- Fonzie, LED, New Mexico, Double D, Nemo, FedEx. FRAM and Sprinkler for sticking with it and pushing through the entire workout. Iron sharpens Iron in effect all morning.

Prayer: First responders, those experiencing financial impacts from the pandemic, and additional prayers for family and those in our communities battling health issues. YHC took us out.

Always an honor to lead. Thank you for this opportunity this morning.

Tire-go-Round @ Prison Yard

FNGs: None
Warm Up: Mosey to 4 corners of building and explain exercises. 10 SSH, 10 Imperial Walkers, 10, Hillbillies.
The Workout: At each station PAX had to do abs of choice, arms, legs using a 15 count in cadence. Station 1 > weights and kettle bell  (curls/tries/press & goblet squats) Station 2 > 12 lbs sledge swings on big tire & fast feet on small tire.  Station 3 > Front Raises with fire hose. Squat with med ball press and release.  Station 4 > Sand bag toss (hit ground and leave body) Pain stick (anything upper body) After 3 exercises rotate to next station.  1 person would drag the tire from station to station and pass to a new person.  Every lap around the circuit took 5 burpees off the 50 burpees in the bank.  Circuit timer was set at 30 min.  Team did 10 burpees OYO at the end…the tire only made 8 laps around the circuit.
Mary: Hamstring and Hip/Glute stretch
Announcements: Sign up for Mulch at Bass lake, Prison Break (in beta) after Prison Yard.
T-Claps (Recognition):
Prayer: Kid battling cancer (Roger-Roger).  (New Mexico) friend is seeing some recovery progress from Leukemia. (FRAM) wife going in for health screening from feeling bad. (Double D) Pray for all the tension and first responders during this time. All spoken and unspoken prayers. New Mexico took us out.

Prison Yard is Back

9 Pax members got stronger at the reopening of the Prison yard.  Roll call was taken promptly at 5:00 sharp with Double D, LED, Fonzie, Fram, Deadbolt, New Mexico, Roger Roger, 8-Bit and Warden Breach on the Q.

Warm-Up: A little mosey around the parking lot followed by 22 count reps of SSH, Imperial Walkers/Hillbillies and Daisey Pickers.

The Workout: 9 Stations of pain, 2 minutes of work followed by 15 seconds to rotate between stations

Tire Drag down the parking lot and back

Battle rope double arm waves

Jump Rope

Heavy Bag Squats

Tire flips with a merkin

Pain stick overhead press

Firehose reverse lunges

Ab roller

Med ball overhead slams

Mary: Circle up for a slow burn v-Freddie mercury

Announcements: New AO possible in the Garner area on Mondays getting up by New Mexico, details to come

Prayer: Roger Roger mentioned a family with a child dealing with cancer and his father in law is having surgery, Double D mentioned a family that lost their 14yr old.

Possum Trot

FNGs: Welcome Brownie!!
Warm Up: 1 lap around tennis courts SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Speed hops (side to side/ front to back)
The Workout: two groups 1 football 3 stages of throwing and catching. Round 1 drops equal 1,2,3 burpees. Run to fence with 25 lbs weight between throws. PAX not throwing/catching call out random exercises at each stage of throws rotate through group. Do burpees after each PAX member throws. Round 2 double burpees 2,4,6 for drops and one throw with a frisbee. Total burpees 80+ PAX that can throw and purposely catch 5. PAX that challenged us to be leaders 1. (thanks for the leadership advice Pots)
Mary: Incorporated in workout.
Announcements:
T-Claps (Recognition):
Prayer: Co-worker of Sprinkler.

Back to avg numbers at the U!

FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out

Old School, New School, DoppelgÀngers, and Disappearances

The use of heavy music was pre-blasted by YHC today for my first kettlebell Q at Crazy Ivan.  We moved not so heavy weight a lot of reps and listened to heavy music most of the time. 13 pax showed up on another rainy and humid morning under the garage for some 40/10 tabata kettlebell work. We had 6 in attendance for EC (3 running including YHC/3 yoga) with one disappearance for the main event. Where did Emeril go???

FNG’s: None
Warm Up: SSH, Good Mornings, Sir Fazios, and Frankenstein’s with a 2 loop mosey around the deck.
The Workout: 40/10 tabata with 8 exercises planned for 5 rounds but YHC called an audible for popcorn instead of final round.  This was a great mix of pax I don’t often see, so YHC wanted to test the creativity of the group for the final round… they did not disappoint!

4 Round Exercises were: Halos, Clean/Jerk/Press, Kettlebell Merkin, Swings, Midget Love Handles, Goblet Squats, Figure 8’s, and Lawnmowers.

The playlist stayed heavy throughout. At one point, the Dawgpound asked if a Metallica song was Godsmack.  The pax corrected him and went on to say that the song was new school Metallica (if by new school we mean 1997). Fonzie then says, “man, if that’s new school we should put on some Hanson or the Monkeys.” Playlist eventually turned to a lighter track with the  Foofighters that the Dawgpound guessed correctly followed by a 16-bit comment of “this playlist is kinda psychotic”. YHC responded, “yeah I know   I like it!” At the same time YHC mentioned that Boy George is a doppelgĂ€nger for Dave Grohl of the FooFighters.  Apparently, Boy George Has heard this before.  Then some actual old school Metallica Seek and Destroy came on.  Now that’s 1983. Of course, 16 bit says, “isn’t it all really old school nowadays?”   Good point.

Audible called to popcorn for pax to call 15 reps of anything including Mary moves. Exercises were: kick throughs, 2 rounds of Midget Cookie Pouches, standard merkins, 6 inches, LSF’s, Shoulder Press, Boobity-Boobitys, H2Ms, chest presses, LBC, and of course Lucky Charms calls burpees to just about blast us out!

Mary: Box Cutters, Pickle Pounders
Announcements: Sign up/pay up for the RUNE. Some guys are heading out at 0630 from Hilltop Needmore Park on Sunday for some adopt the highway action.
T-Claps (Recognition): LED for picking up YHC’s shovel flag as the blasting rain was coming in…good lookin’ our!
Prayer: Pax with moms in Hospice including Pablo’s family and Martini. My daughter Julia.  Thanks for letting me take the lead today fellas!

Just Like Gonorrhea

After months of Qing and not being able to move I made sure to incorporate lots of movement in to my return to Qing outdoors.  Over two miles were put in during the course of the workout.  I had also thought of several names for this backblast, going back and forth between several because I wasn’t able to land on my favorite.  Ultimately it was Forceps that gave us what you see here today.

FNGs:

None

EC:

LED, Norm, Fonzie, FedEx

Warm Up:

Mosey up over the hill to the parking lot of the shopping center on the other side.  Circle up for:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Squatted Moroccan Night Club x10 IC

Imperial Walkers x10 IC

The Workout:

We moseyed to the sidewalk leading back up the hill and lined up for Walk like an Egyptian.  This is a lunging Indian run type deal where the PAX line up and lunge forward while the one in the back lunge walks to the front.  When he gets up there everyone takes a step to lunge with the other leg and the next guy goes.  The plan was to do this all the way up the hill.  This is where we got our backblast name, as everyone started to talk about the burning in their legs.  The hill was longer than I remembered so after about 60% of the climb I called an audible and we ran up the rest of the hill.

We crossed the bridge and did a bear crawl Indian run down the hill to the entrance of the park.  From here we took a quick jaunt in to downtown Varina and to the mural wall where we lined up for BTTW.  Each PAX counted to 10 as we held it up there.  This parking lot didn’t have the necessary number of curbs so we crossed the street to the small parking lot in front of the Brickhouse.

Each PAX grabbed a parking spot with a curb to put their feet on and did a dirkin.  We then crab walked across the parking lot to the opposite side, put our feed up on the curb there and did two dirkins.  Back across for three dirkins.  We were supposed to go to 13 but a quick look at the watch told me that we weren’t going to have enough time to get everything in that I wanted to if we went to that, so we stopped after 5.  I don’t think anyone minded.

Back at the park we partnered up for some B.L.I.M.P.S.  Partner one started a slow mosey while partner two did 5 burpees and then ran to catch up to his partner who then stopped and did 5 burpees of his own.  This then went to 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, and 30 squats.  Again, due to time constraints we stopped after P but LED insisted that we needed our squats so we circled up and fired off a quick 30 count of squats all together.  After that it was off to the tennis courts for…

Mary:

Circled up for a LBC circuit.

Regular LBC x10 IC

Reverse LBC x10 IC

Knees down to the left LBC x10 IC

Knees to the right LBC x10 IC

Announcements:

Sunday morning the first Adopt-A-Highway cleanup is taking place on Hilltop Needmore road.  We’ll be working on a 1.67 mile section of the road.  LED will have bags and vest and potentially gloves but please try to bring your own.  2.0s over 12 are welcome according to NCDOT regulations.  Information is on Slack and you can always reach out to LED for more information.

Prayer:

Norm took us out this morning.

Prayers for Mr. Terrific that his job interview goes well today.

Martini’s mother who is in her final fight with cancer.

All of the people affected by the virus, either those that are sick, those on the front lines helping fight it, those helping keep us all running, those who’s jobs are affected by it, and anyone else who has been waylaid in some sort of way by it.

 

010000

Back in the gloom never felt so good!

FNGs:none
Warm Up: Popo rolled up and watched our cars while there was EC by Fedex, Fonzie, LED, And Norm. Combined Mutiny and Red October as we were at 7 pax. Jogged around the track with stops for SSH, frankensteins, fazio arm circles, and hillbillies. Moseyed to circle and did, IW, and merkins I believe.

The Workout: For my birthday we did a Tabata style workout for 39secs with 10 sec rest. As follows

2x – squat hold/squat jumps

2x -sumo squat holds/ sumo squat pick ups

2x – single leg squats/ lt dans

Passed the mic to Fedex for

2x – of 15 rep Erkins,derkins, and dips on the wall

3x – lunge, lunge, burpee, broad jump from one end of lot to the other and moseyed back to starting line.

Mary: American Hammers, homer to marge, Superman’s, and plank hold.
Announcements:
T-Claps (Recognition):
Prayer:For all the first responders and medical personnel on front lines of virus fight.

The Nest Still Stings!

As F3 reopens for day 2, The Nest had 9 PAX show up to get back the buzz that was going strong. YHC pulled in to set up some toys and noticed runners appearing from the gloom. The roads were wet but no rain just a sprinkle and a Sprinkler. Some drifters from 12 Oaks showed as well so you know there was fun to be had. Here is how we got back to business.

FNGs:
Not Today but we did have a HC no show from someone that fixes HVAC units.

Warm Up:
Slow jog around the block stopping at each corner for a warm up.
1-Seal Jacks x20 IC
2-Ranger Merkins x20
3-Squatted Morocan Night Club x20 IC
4-Willy Mays Hayes x10 IC

The Workout:
Sting 1
Mosey over to the stairs in the center of courtyard at school
11’s on the stairs crawl bear up and bear crawl down
Absolutions at the bottom and Turkish getups at the top
LBC’s while others finished up. Dawgpound showed us a new “swing” ab.
– forearms/elbows were raw by the end of this one. Also, had to modify the crawl bear near the half way point to a hop up the steps

Sting 2
Mosey back to parking area for Dora’s got the moves
Partner up to split the exercises. P1 runs the agility lap that included two floor ladders and cone slides. P2 did the exercises until P1 returns.
100-Spiderman Merkins
150-Monkey Humpers
200-American Hammers (both sides count as 1)

Mary:
Someone early requested more chill-cut positions on the concrete so YHC obliged.
J-Lo’s x15 IC
Pickle Pounders x15 IC
Chill-cut plank hold 30 secs
Protractor for 45 secs

Announcements:
F3 is BACK!

T-Claps (Recognition):
LED & Fonzie on the 2 mile EC. Boy George ran from home. Gamecock came running in as well.

Prayer:
GameCock (Baby Helen born early needs prayers in the NICU) Finkle’s family member from 1 year death memory

It was so great to be back with you men in the gloom. We push each other so much more when we are together. Great job to all and ice down those elbows.

BS Out!

Battling the stuff!!

FNGs:NA
Warm Up:10 pax’s up and at it this morning to find room in their garage and workout.  If you were there and I didn’t see you I apologize for leaving you out.
SSH, good mornings, fazio arm circles, hillbillies imperial walkers
The Workout:

3 sets – 20 swings, 10 lunges each side, bent over rows

3 sets – 20 sumo squats, 10 press each side, 20 ic count figure 8s

3 sets- 20 side bends, 10 side lunges each side, 20 triceps

10 one leg dead lift each side

20 ICAmerican hammers

20 IC Lsf

Mary:She was sleeping!
Announcements:see slack
T-Claps (Recognition): 16 bit for getting AO containment setup and all the pax’s continuing to get at it while stuck at home!!!
Prayer: we can take the time to enjoy this slow pace and family time. Guidance for all Americans on how to be safe and do their part to slow the virus.  All the medical workers on front line