FNGs:none
Warm Up:some arm stretches and leg stretches OYO
The Workout: ironpax week 3
timed workout
400m run
10o merkins
400m run
90 squats
400m run
80 merkins
400m run
70 squats
400m run
60 merkins
400m run
50 squats
400m run
40 merkins
400m run
30 squats
400m run
20 merkins
400m run
10 squats
800 m run
Mary: none
Announcements:mulch Saturday ruck and adopt a highway Sunday 6:00 am
T-Claps (Recognition):
Prayer: people affected by sally
FNGs: None
Warm Up: joined Fram and the Mutiny PAX for SSH, daisy pickers, Windmills, static stretching, Sir Fazio Arm Circles, Michael Phelps & 5 Burpees OYO.
The Workout: Moved to the shelter for the following exercise, grouped in three, mostly 10 count or 10 count cadence, rinse and repeat before moving on to next set of exercises.
Set 1: KB swings, Triceps, Upright row
Set 2: Lawn mowers, rut-rows, bus-drivers
Set 3: Plank front arm raises, single arm thrusters, Step Ups (alternating L/R)
Set 4: one arm Swings, halos, trunk twists
Set 5: From our 6: Nipplers, six inches, straight arm OH curl….Mosey to the wall and learned a new version of straight arm OH curl (most excellent)
Cranked out 22 merkins in honor of suicide awareness with Veterans.
Mary: Joined Fram on the tennis courts. leg climbs, scissor kicks, knee ups, lots of great core work (memories of P90X)….really great stuff
Announcements: Greenwood challenge #3 this week (iron PAX); Mulch at Bass Lake; Litter clean up in FV on Sat am (check Slack/FB).
T-Claps (Recognition): BRR and VBRR runners
Prayer: Unspoken; PAX traveling; PAX and spouse looking for work; Military; First Responders; Leaders
Honor to lead – thank you Billy for joining me in the gloom. Honor to lead. -Dauber
YHC has had the honor of being part of F3 for two years now and it is only fitting to celebrate with a week’s worth of Q’s (albeit somewhat disjointed). This is just a small way to give something back to those who have given so much to me.
Thanks to all of you who have truly helped make this much “more than a workout” and created a great community of mutual encouragement and accountability. YHC is not only in the best physical shape I’ve been in since high school, but much healthier mentally and spiritually than when I started two years ago as well. Not to mention the great friendships that have been made along the way! Thanks for being there in the gloom and for the constant push. It is greatly needed and appreciated even more. Keep it up HIM!
FNGs: None
Warm Up:
The Workout:
We counted off by 3’s to form 3 different groups. Each group split up and ran to one of three stations to do an exercise that was listed on the sheet. When finished, we returned to “home base”, when the whole team was back we did 5 burpees, and proceeded to the next station. The round was complete when all PAX completed all 3 stations with burpees in between. We completed 4 rounds total but dropped the burpees in the last round due to time constraints.
Station 1 > Abs > each exercise = 20 count IC
Round 1 – LBC’s
Round 2 – Freedie Mercuries
Round 3 – Low Slow Flutter
Round 4 – American Hammers
Station 2 > Arms
Round 1 – Merkins x 20
Round 2 – Carolina Dry Docks x 20
Round 3 – Sir Fazio Arm Circles x 10 fwd/ 10 rev IC
Round 4 – Shoulder Taps x 20 IC
Station 3 > Legs
Round 1 – Squats x 20 IC
Round 2 – Lunges – alternating legs – x 20 IC
Round 3 – Star Jumps x 20
Round 4 – Apolo Ohno’s (Speed Skaters) x 20 IC
Mary:
Homer to Marge x 10 IC
Homer to Marge – right leg up – x 10 IC
Home to Marge – left leg up – x 10 IC
Announcements:
T-Claps (Recognition):
Prayer:
As always – it’s an honor to lead! Until next time…
Ruck was on at NeedMore Park Sunday morning with a PAX of 13. Several F3 guys spotted running once we started.
FNG: None
Warm Up: The RUCK
The Workout: We started out on the Red Loop backwards for 2 miles. Dropped over to the yellow for 1 mile. Breach decided we would double time that was set on his watch. Lost one due to Church then we scratched off to the blue for the last 2 miles. All together we managed to get 5 miles and some had more picking up the 6 from the double time.
Mary: None
Announcements: Bass Lake mulch.
T-Claps (Recognition)
Prayer: Unspoken Requests. Prayer our country and those sick dealing with COVID. Families still dealing with COVID and can not work.
Lots of HIM this morning putting in lots of work. There were a lot of guys getting in various lengths of EC. All three of South Wake’s BRR teams were represented as training is intensifying as the start was 41 days away. We were also briefly joined by Aquaman and Bernie as they were casually running around Holly Springs.
EC:
Pikachu, Cupid, Skidmark, Katniss, Redenbacher, Dawgpound, Emeril, Vasoline, Boy George, McNugget, Cupid
FNGs:
None
Warm Up:
SSH x15 IC
Butt Kickers x10 IC
High Knees x10 IC
Frankensteins x10 IC
Daisy Pickers x10 IC
The Workout:
Standard loops with lots of picking up of the six.
Mary:
Nothing formal but some dudes did some yoga after CoT
Announcements:
Mulch is still going on. Fill up the Qsheet. Be aware of your HCs, too many AOs this week were solo or only had two. If you’re planning on going give an HC so the Q can get an idea of who is going to be there. If you HC, actually go.
Qswap week coming up soon. More details will be coming.
T-Claps (Recognition):
Cupid finished his masters!
Prayer:
Praise for Cupid and also for Boy George who got an offer on his house. Pray for everyone out there that is sick, or dealing with a sick family member, or just dealing with the stress of life right now.
010000
FNGs: None in sight
Warm Up: Not at this workout
The Workout: We showed up. This happened:
Mary: Nowhere to be found
Announcements:
T-Claps (Recognition): Everyone that posted at this new seasonal AO
Prayer: Ended with COB (circle of bikes)
It was a search for treasure.
Gold, specifically.
Sorry for the late BB post here, YHC had a whirlwind of a time since the AO, and only now getting back in front of the computer after a trip to Beech Mountain and a day of downhill mountain biking.
Warm Up:
Shredder, Mr. Terrific, and Fumunga for EC.
Side straddle hops, Moroccan night clubs, Frankensteins, and trunk twists, then mosey to the first stop.
The Workout:
Workout consisted of five stations (we only completed 4 before time), each station holding hidden treasure in the form of a small stack of gold playing cards. One man was chosen (or volunteered) to hunt, while everyone else held a squat. Once the treasure was found, the 5-6 cards dictated the exercises thusly:
♦ – 3 reps, ♠ – 6 reps, ♣ – 9 reps, ♥ – 12 reps
Combatives:
Sitting kick defense – front kick (remember to thrust hips forward!), twist kick (hips shift out L, R leg kicks to the outside, then switch legs), side fall turn kicks
Announcements:
Mulch signups
Prayer:
Mr. Terrific’s wife’s roommate tested positive for COVID; general continued health for the PAX
You had to HC to Tiger Blood to get the workout ahead of time and program your watch. This created some anxiety for some once they saw the workout and the pace they were required to run for the given distance. Some just avoided it all together and showed up this morning controlling what they could control, yet still with some doubt. The best part of speed work is we stay together, get the 6, but the workout is geared to your individual goals. We some new HC’s for a fall marathon, the numbers of TB are growing.
EC: Fumunga, Mr. Terrific, Skidmark
FNGs: None
Warm Up: Leg swings side to side and front to back, Tiger claws
The Workout:
Warmup
1200m (3 laps) at Long Interval Pace
400m (1 lap) Recovery
1200m
400m
1200m
400m
Cool Down
Long Interval Pace is slightly faster than 5k pace. We use a chart of paces to determine what your pace should be. Some pax were doubtful when told they should run that fast. Long Interval Pace is not all out. It should be slightly uncomfortable, but too hard to achieve.
Mary: Stretching
Announcements: Mulch, Q-swap between HS and FV coming soon, Ruck event in October, RDC marathon in November (Cupid HC’s today)
T-Claps (Recognition): Dawg and Emeril sandbaggin’
Prayer: Covid around Pax family and Friends, Rams’ family, a guy from Norm’s unit, Fumunga’s friends
YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.
Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.
FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.
Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs
Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country
It’s not often that you get a chance to Q the official launch workout for a new AO, so I jumped at the chance. There was some chatter about EC the afternoon before the workout, so YHC went out and scouted a nice hilly 2 mile route with a shot at a couple Strava segments aka hills. Rolled into the parking lot at 0500 to 2 PAX eager to get after it, waited until 0505 then headed out.
EC: Fumunga, ShamWow, Boy George. T-claps to Fumunga charging the hills to try to take the crowns away from the notorious Evan Darm, some dude who has stolen many of them from me in Fuquay. Got one, maybe the other next time. The full 2 mile route is also a segment, hoping this is enough to lure some PAX from the Sprangs to go after that crown.
FNGs: none
Warm Up: Knowing we needed to get 3 miles today, we started off on the mosey. This AO has a great 800ish meter loop (1/2 mile) with easy landmarks every 200 meters. We spent the warm-up lap stopping every 100 meters for exercises, and I also noted where our 4 corners would be for the workout. Exercises were Daisy pickers, windmills, seal claps, Frankensteins, overhead claps, Sir Fazio arm circle forward/reverse, and good mornings. All had 5 reps in cadence (6 for GM).
The Workout: After returning to the starting corner, we reviewed our stopping points. Each lap would have the same exercise at each corner, with increasing reps. Once the faster PAX finished running back to the start, they loop back to pick up the 6, and then we finish each 1/2 mile loop with a bonus exercise.
Corner 1 – Dips IC
Corner 2 – Carolina Dry Docks
Corner 3 – Diamond Merkins
Corner 4 – Arm Haulers – laying on your belly with your knees and head up off the ground, starting in the Superman position, bring your arms back to slap your glutes, then back to Superman is 1 rep.
Lap 1 – 5 reps at each station, bonus exercise is…. crap I forgot the bonus exercise! Probably because I was up all night stressing about not forgetting the workout, and I was so tired I forgot the workout.
Lap 2 – 10 reps each station. Bonus exercise is 5 burpees – had plans to make this a double merkin with a plank jack burpee (so down, merkin, plank jack, merkin, back up), but was feeling nice this morning.
Lap 3 – 15 reps each station. Some mumble chatter about how we were going to die if we ended up getting up to 25 reps. They didn’t know YHC had something nice and easy in store for them. Bonus exercise – 5 absolutions.
Lap 4 – 10 reps each station, because I’m a nice Q and we were running short on time (not really). Bonus exercise – 6 Blue Devils (3 each side) – a Bobby Hurley (squat jump with a basketball jump shot form), into a Turkish Getup (flopping like the Dukies are known for).
Lap 5 – Chase the Rabbit. We ditched the exercises this time in favor of some fast strides. A bit of confusion on stopping points, but the intention was to run hard for 100 meters then recover for 100 meters. YHC counted down 3…2…1…Go! for each PAX, and you were supposed to try to chase down the PAX in front. We did 4 of these and at that point we were pretty smoked.
Mary: The PAX all pushed hard to finish our miles so quickly that we still had 6 minutes left, just as I had hoped. I have a yoga stretching routine I like to do after runs that usually takes about 15 minutes, but I condensed it down and we quickly moved through about 8 different positions on each leg, stretching out our quads, hamstrings, hips, back, and glutes. Pretty sure everyone felt like a million bucks after that. Ended with Have a nice day, and one last leg stretch while doing our count-off/name-o-rama.
Announcements:
T-Claps (Recognition): EVERYONE for pushing hard today! There were some pretty large sweat puddles after COT
Prayer:
YHC took us out. Always so much fun to Q, and I appreciate all the H.I.M. that came out to help get this AO off on the right foot.