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I like big tires and I cannot lie.

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FNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10,  Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout:  YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions.  Once the ME starts neither rocks nor tires touch ground.  Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground.  So during the rotation PAX had to pass the coupon to the next group.  5 burpees per drop to be tallied up and done at end…a few more audible mumbles.  After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run.  2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group.  Big Tire Group. 3 PAX per tire.  For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion.  3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC.  4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle.  They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.

Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer:  Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.

Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

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EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)

Hilly Springs Ride

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FNGs: None
Warm Up:  Did it before we arrived.
The Workout:  10 mile loop through Holly Springs.
Mary:  None – unless you stayed for Thunder
Announcements:  mulch
T-Claps (Recognition):  these 4 amigos, especially Doc with his back injury.
Prayer:  Doc – back injury.

 

Ultimate at Thunder – 29Jul20

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FNGs: Welcome FNG Norbert! Snap’s 2.0 – played a great game and is a D&D fan to boot!
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up

Hit the skids

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FNGs: None
Warm Up: SSH, Sir Fozie arm circles (10 forward / 10 back) Windmills, single leg dead lift.

The Workout: 4 cones spaced 75 feet apart in a square. cone 1 > PAX choice, Cone 2  > Abs, Cone 3 > Biceps/Triceps, Cone 4 > Chest and back. Group split into teams of 2 and a group of 1.  Each Cone had an additional 44lbs tractor weight. Once the timer started tractor weights could not touch the ground, penalty for dropping was 5 burpees per drop.  A skid was placed at Cone 1 and pushed/pulled to the next cone with the tractor weight. Partner helped without picking up the skid. Once the skid hit cone two the 2nd tractor weight was added and the next group pushed/pulled the skid. This rotation continued around all four cones.  The next pass around the cones we dropped off one weight and continued the rotation. The HIM’s owed 50 burpees at the start of the workout and each pass of the skid deducted the overall burpee count for the 30 min ME.  As the team got the jest of the activity it became very clear that we have conceptual thoughts about how the theories of E=M2 works in physics, but we were very challenged in practical application of the theory.  POTS worked the skid and weight with out a buddy to help and we lost one tractor weight early. 55 burpees before we made one pass and another drop put us at 60.  We got better as the time passed, but a PAX that shall not be named (POTS) maybe dropped two weights accidentally on his mosey to the next cone.  At the end of the 30 min we owed 10 burpees from an apex of 60.

Mary:  Korean Wars (20 count) Ball Diamonds (20 count) Side Raises / Oblique V-ups 10 each then switch sides.

Announcements:  Mulch..Mulch…Mulch.
T-Claps (Recognition):  Thanks Sprinkler for bringing the coupons.
Prayer: Families trying to figure out school and working parents, First responders, People in isolation. Unspoken

Vicious Virgins

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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)

“Wow, these really are gold!”

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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

  • Ace: One-arm merkins
  • 2: Thighmaster – hold lunge position, pulse up and down in cadence. Suit count for each leg
  • 3: Travoltas – side plank, other arm points up, then shoots through arm
  • 4: Freddy Mercury
  • 5: Failure to Launch – squat hold for 10-count, then explode upward, land in a squat
  • 6: Shrimp-on-the-Bar-B – plank position, crunch arm and opposite leg
  • 7: Sterkin – step up each leg, then erkin. That’s 1 rep
  • 9: Not Quite Lay-Z-Boys – on your six, arms and legs up, extend and lean back as much as possible until you roll back or touch the ground. That’s 1 rep.
  • 10: Twinkle Toes – squat hold with calf raises, in cadence
  • Jack: J-Los – Elbow plank hold, hips rotate side to side to kiss the ground
  • King: King of Hearts – karaoke suicides

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

Kettlebells around the Oval

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PAX: ,

FNGs: none
Warm Up:  joined 16 bit for a warmup run and warmup exercises with 16/24 reps.  SSH, Windmills, burpees, squat seal claps, Daisy pickers to name a few.
The Workout:  Gump and YHC grabbed our kettlebells (including a brand new 25 LB) and headed over to the track.  While enduring one lap, we each took turns calling out a kettlebell exercise and then John Cusacked a few yards to perform the next exercise.  Reps varied between 10-15.  The following k-bell exercises were executed in the 80 degree dripping sweat, hot, friggin humid weather:  goblet squats, swings, o/h press, lawn mower pulls, figure 8, halos, thrusters, from the bench – more lawn mowers, Tricep extensions, curls for the girls, lunges.  Got on our six for chest presses, nipplers, lo-slo flutter, o/h press (seated)…ran out of time as we saw Mutiny PAX head for the wall of the snack house.  People’s chair (WWIIs also).
Mary:  16 bit finished strong with burpees, American hammers, low slo flutter, LBCs
Announcements:  mulch days at Bass Lake.  New AO – first ever Bike (mountain).  We have had a nice turnout before Thunder on Wednesdays over the last couple of months.  Going legit after talking to Pikachu.  Site Q will be a mixture of LipSync, Gump and Dauber.  Stay-tuned for more details.  Meet at tennis courts at 5:45 PM.
T-Claps (Recognition):  PAX who rucked to Mama’s house with 300 pounds of food yesterday.
Prayer:  all those impacted by COVID; LED’s uncle; UNSPOKEN.  16 Bit took us out.

 

Gump – thank you brother for raising each other up on the oval.  Some workouts are better than others.  We pushed through it and we are better because of it.

6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

Ultimate at Thunder – 15Jul20

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PAX: , , , , , , , , , ,

FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family