Tag Archive for: Fram

Mop Handles and Mumble Chatter

/in /by

Great group out at Ground Pou… I mean, Sheepdog, this morning. Some strong mumble chatter was in play. I won’t go into details but there was talk of an F3 South Wake calendar and there was some discussion about a mop handle. Been a long week for many of us and so I was looking to bring a little different variety. Ironic thing is, I ended up taking pieces of the previous day Fram-led beatdown. It was that memorable that I just figured I wanted to keep doing it. Several in play for EC, gotta love that later start at the end of a long week.

FNGs: Nope
Warm Up: Long jog around to back of school, circled up for variety of exercises. This was second time this week I included Good Mornings ICx20. Guys are always asking for it, so what’s wrong with a little extra time to stretch?
The Workout: Lined up along the side of the school. Kept it simple. We would run down the length of the road and do a plank hold together on a 30 count, then run back. When we returned we did SSH ICx100. Kept this pattern but on the return we changed it up each time and did LBCs ICx75, Mt Climbers ICx0, Low Slow Flutter ICx25, and American Hammer ICx10. Good mix of jog/plank/core work. Then we circled up and Shredder led a 10-min lesson on some self-defense moves. If you have ever been to Sheepdog, this is something you are missing out on. Shredder walks the PAX through some basic techniques, provides demo, and you practice. Look, nobody is gonna become an expert in 10 mins, but this is a great addition to a workout and you get to learn a few things along the way. T Claps to Shredder for sharing his knowledge with the PAX.
Mary: Mosey back to flag and a Sprinkler/Redenbacher 2-man jailbreak broke out. Circled up for a couple quick rounds of LBC, 6 hold, Low Slow Flutter and Homer to Marge. Then we did a 5-min arms and shoulder stretch routine. Figured after some of the workouts this week we could use a little extra. This is when the mumble chatter reached Ground Pounder status. It was almost like Dauber was there.
Announcements: CSAUP, others check Slack
T-Claps (Recognition): Lots this morning. Great to see Mr. T back in the gloom. Red for piling up points and running strong. Maybelline putting in the work too. Shredder showing great leadership during the challenge. I could go on but you get the point.
Prayer: Unspoken, YHC took us out.

Tiger Blood 1st 90 Minute Bootcamp 5/6/21

/in /by

YHC has had a vision for a while of bringing a once a month 90 minute high intensity bootcamp to the Southwake region.  It seemed fitting to make it Tiger Blood after I took over as manager.  The first Thursday of each month will be 0500-0630, remaining Thursdays will stay at 0515-0615.

FNGs: Not today
Warm Up: 1 mile mosey to womble upper lot for warmups
The Workout: First we stopped at womble soccer field and paired up. Pairs took off in opposite directions around the soccer field. When they met, 10 Patty Cake Merkins or (20 total) We circled 4 full times, with a total of 160 merkins.  Next we mosey to cemetery hill for rounds with tyson. 7’s on the hill with Star Jumps, last round was Burpees.
Mary: Mosey back to Tiger Blood HRMS for stretching   7+ miles completed along the way
Announcements:
T-Claps (Recognition): All 9 Pax for making it to the inaguaral 90min session. Bobby Boucher for committing to the workout and pushing it out until the end
Prayer:

Rock Swap Fail

/in /by

Great group out there today. Solid EC as a bunch of us stuck together on a strong pace. After almost 4 years, and countless times posting at PT when it was the only show in town on Wed, this was the first time I took the Q.

FNGs: None today, so no extra points for any PAX
Warm Up: Jog around tennis courts, circle up for exercises. All you need to know is we did Good Mornings and we did ICx20. Several other typical moves to prepare for workout.
The Workout: Moseyed around courts to select a rock that would be a good challenge with focus on bi/tri and Wonder Bras. We lined up at one end of the lot and we did bis/tris ICx20, then a run to far end where we did tempo squats ICx10. Back to rocks and repeat. Did this 3 times. Next we lined up across from an accountability partner and we did Wonder Bras ICx20, followed by a shoulder burn holding out on 10 count – Fazio 10 forward, 10 count hold, Fazio 10 reverse, 10 count hold, Seal Claps ICx10, 10 count hold, Overhead Claps ICx10, 10 count hold. Recover on the Michael Phelps. Repeat. Shredder pulled a rock swap and delivered his slightly heaver rock to me, and Cancun quickly joined the swap by trading out with me and dropping a behemoth at my feet. Staring down at that thing I had to decide if another round was in order, or if time was ticking and it was time to return the rocks. Truth be told, the plan was to be done, and so I stuck to it, but I did Cusak that piece of shit back to the pile as a show of good faith. By the way, very little chance I was gonna survive another round of Wonder Bras with that thing. Returned the rocks and moseyed down to the field house and did alternating BTTW and tempo dips.  3 rounds and nice job by Pots going 1 handed. Circled up for a quick set of SSH ICx50. Moseyed back to tennis courts lined up at one end and did merkins ICx10, Bear Crawl across court 1, shoulder taps ICx0, Bear Crawl across court 2, Nipplers ICx10, Bear Crawl across court 3, Plank hold 10 count. Lots of action out there today, lots of constant movements, very few recovery. Ended up logging 1 mile even while moving our way around the park.
Mary: Multiple rounds of LBC, Homer to Marge, 6 Hold and Low Slow Flutters
Announcements: Picnic, Fram on Q at TB, Warbucks on Q at Disney, Shredder preparing for Memorial Day Murph
T-Claps (Recognition): Everyone, all PAX really put in the effort this morning. We kept moving and worked hard start to finish.
Prayer: Fram shared upcoming travel to reconnect with family he has not seen in 2 years. Tend to forget how the pandemic might have isolated some folks and led to these long gaps in sharing time together. Shredder took us out.

Red October 5/17/2021

/in /by

14 Pax took to the pavilion at Red October for a Tabata style kettlebells and then some workout.

Sprinker, Felix, Fram, Pots, Dawgpound, Dumbo, Emeril,  Farva, Norm, Lipstick, Yoshi, welcome FNG Murdoch and Breach on the Q

Warm Up: Circled up in the traffic circle for some 22 counts reps of SSH, Daisey Pickers, Windmills, Fazio Arm Circles, and Imperial Walkers/Hillbillies

The Workout: 7 Stations of fun: Partner up with one partner using the tools partner 2 is on a dealer’s choice kettlebell exercise, at the 2 mins mark partners switch.

Station 1 Sandbag- Brupess with a snatch

Station 2 Pain Stick- Overhead press in the front and back

Station 3 Barbell- Rut Rohs

Station 4 Weight Plate- Squat and press

Station 5 Tire- Farmers Carry around the circle

Station 6 Kettlebell squat to upright row

Station 7 Kettlebell sandbags- Squats and shoulder shrugs

Mary: Combined effort with Mutiny- Pickle Pounders and Lo-Slo Flutter.

Announcements: JOCO CSAUP this weekend, sign up on Slack, South Wake picnic on June 26th, details in Slack. Bed build on June 12th
T-Claps (Recognition): All pax for the effort during the May challenge.

Prayer: Emerils family friend who is recovering from thyroid cancer, and always for our first responders and military that are out there on the front lines.

/in /by

This was my first time at Needmore Park. The routes were great and we had some quality mumble chatter along the way.

EC:  A lot of PAX were there for EC.

FNGs: not today

Warm Up:    10 x Good Mornings, 10 x Spinal Rotations

The Workout:  We ran the Yellow route for EC so I suggested we take the yellow route in reverse. After some discussion to coordinate the coffee stop, we decided to take the blue route and then the yellow route. We made a pit stop at Breach’s house for coffee and then headed bag to the flag.

Mary: Short on Time

Announcements:

Picnic note from Dawgpound:

F3 Southwake is hosting a picnic at the Longleaf shelter at Harris Lake. All Pax and their family are invited. The goal is to have a couple of Pax cook hotdogs and hamburgers at the event. The rest of Pax are recommended to bring either a side, paper plates, silverware or dessert. Everyone is welcomed to bring picnic games like Cornhole. There is a playground nearby for kids to play and we are close to the lake.

Date: June 26
Time: Starts at 11 AM. Stay as long as you want
Who: Every Pax and their family

How do I register: Fill out information here: https://docs.google.com/spreadsheets/d/1-nsRCNZUJY2UB43Q6Q9bOX4zG-Nt-JcFFlDd83424wI/edit?usp=sharing

 

Bed Build Note from LED:

Talking with coordinator and she said she will be posting the signup to the public Monday for the June 12th build day.  If your able to help please signup below. They plan to cut and stain 40 beds in fuquay and 7500 across the nation. Come be a part of it and let’s help out the community. It’s amazing how excited these kids are when they get a new bed delivered.

https://m.signupgenius.com/#!/showSignUp/10c0d49aba823a3f4c61-shpncfuquay14/19596328

T-Claps (Recognition): Breach for proving the coffee for all of us.

Prayer: Unspoken

YHC took us out. Always an honor to lead.

OG U-turn returns

/in /by

25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.

We ended with prayer as always.

Thanks for allowing me to lead.

BS out!

Kill the rabbit, kill the rabbit

/in /by

FNGs:None 9 pax for EC 16 pax’s joined the beat down.
Warm Up:SSH, good mornings, imperial walkers with squat, fazio arm circles
The Workout:

With rock in hand, we lined up along parking lot.
Murdered bunnies two parking spots did 4 merkins cusack back to start.

Murder bunnies 4 parking spots, 4 squats cusack back.

Murder bunnies 6 parking spots 4 ground pounders, cusack back.

repeat this for 2 more iterations upping reps to   8 and 12 reps

Made way to hill at ball fields where we did 8’s of 1-leg squat at bottom and Turkish getups at top, while running backwards up hill.

At shelter we did 3 sets of  wrk in seeking and dips increasing reps from 5-10-15.
Mary: LBCs, side kicks, pickle pounders, Peter parkers, heel taps, 6in – hello dollies, to 45 deg hello dollies and then windshield wipers.  Last exercise captain Thor’s 1-2 up to 8-16 reps
Announcements: Derek Davis race June 12. SHP June 12th. Joco csaup May 22nd

Prayer:FedEx mother, injured pax’s.

Simple and affective

/in /by

9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.

Everyone was tired except 187.

The end!
This BB is dedicated to 16 Bit.

BS out!

Bullfrogs and puddles at Paradise City

/in /by

It had been a while, ok over a year, since I made my way out to the place we call Paradise City and it was great to get back. The rain came down hard prior to the EC activities, but stayed fairly dry for us.  When I rolled in for EC a few trucks in the lot and Fram was there ready to get after some EC with me.  We set off and passed POTS and Sprinkler getting their ruck on.

Some old and new faces joined us for the main event.

FNGs: none
Warm Up:

With eight of us ready to roll we set off for a quick warm-up lap around the parking lot and circled up for warm-up.

  • 20 SSH IC
  • 10 good mornings IC
  • 10 squat hold Moroccan nightclubs IC
  • 10 windmills IC
  • 10 forward fazio arm circles and 10 reverse fazio arm cirles IC
  • merkin clock – 3 o’clock merkins, 6 o’clock merkins, 9 o’clock merkins, 12 o’clock merkins

It was now time to set off for some wet rocks.

The Workout:

The PAX started off for the tunnel, but first needed to partner up and collect one rock per partner.  As the PAX met back in the tunnel, one partner remained for 20 count of balls to the wall, 20 count people’s chair, and back to 20 count balls to the wall.  The other partners ran with rock in stow to end of the path and back.  Rinse and repeat with the other partner.  Round two the rocks stayed and one partner did repeat 10 count curls and 10 count tricep extension continuing until partners are back from their run. rinse and repeat.

The rocks were returned and an indian run was formed heading back towards the Ting ramp.

It only seemed appropriate given the gloomy, wet conditions to bring out the fan favorite bull frog – wheelbarrow combo.  One partner would bull frog (similar to the  wheelbarrow except both hands spring forward at the same time – hence bullfrog) as far up the ramp as they could.  The other partner would then give it a go.  Next, wheelbarrow, repeat, back to bullfrog, until the partners reached the top of the ramp – no easy task!

At the top of the ramp, a quick burnout on the wall.  20 count of dips, urkins, derkins, and step ups. Followed by 10 and finally 5.

All PAX returned to the bottom of the ramp for the grand finale.  the PAX dropped down to plank hold for 10 count, down to chill cut 10 count, back to plank.  When I instructed to sprint, the PAX took off for a designated spot(trash can) about 1/3 of the way up the ramp.  Back down for rinse and repeat for next spring
Mary:

  •  six inch leg hold, move to 33, move to 45, move to 90, back down to six.
  • AH’s IC
  • Shoulder taps
  • AMC
  • LBC’s
  • windshield wipers
  • and of course boat canoes

Announcements:

Get them points. Good chatter on what sites the PAX are traveling this week.
T-Claps (Recognition):

Great work everyone, it was an easy day to bag it with the heavy rain this morning, but this group came out ready to go.  It is always good to be able to lead the group.
Prayer:

Prayers were lifted for Leattner who has some tests coming back and Sprinkler’s daughter’s roommate and her friends were in a very bad boat accident in Wrightsville.

Gloves were a good idea

/in /by

FNGs: None
Warm Up: Good mornings, SSH, Daisy Pickers, Fozzie O arms F & B, The Windmill, and Imperial Walkers
The Workout: Indian run to the ball field. (2 groups) Rotating exercises group 1: BTTW, Peoples Chair.  Group 2: Merkins, LBC, Peter Parkers, Shoulder Taps.

Indian run back to the Tennis court. Rotating exercises Group 1: Bear crawl. Group 2: WWII, Freddy Mercury, Flutter Kicks
Announcements: June 12th bed build. Be careful and rest during may challenge
Prayer: Health and happiness, strength and guidance.