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Speedy Crew at U-Turn

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PAX: , , , , , , ,

FNGs: none

EC: U.T.I, LED, Full House

Warm Up: stretching, SSH, good morning, IW, daisy pickers

The Workout: PAX took on the old school U-turn route today.  A fast crew with those in the back pushing an 8:30 pace.  Great mumble chatter all the way around, nice work by all!

Mary: various stretching

Announcements: HSFC project today, Mama’s House Ruck

T-Claps (Recognition): entire group for picking up the six and a great run this morning

Prayer: Full House friend, Richard Whittington whose wife is in hospice care from terminal cancer (42 years old)

Dora returns to Possum Trot

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It’s been a while since I Q’d Possum Trot and, seeing whereas I’m the site co-Q, I probably should.  To be honest, the Q-Sheet has been pretty full so there hasn’t been a lot of need for me to which is a great problem to have.

Often times I try to get too creative with my Qs and forget that sometimes the tried and true things are that way because they work.  That said, I decided to do something I haven’t done in a long time, the Dora.  Or two of them. Whatever.

FNGs: None

EC: Fram, 16-bit, Norm, H1N1

Warm Up:

SSH x20

Windmills x10

Daisy Picker x10

IW x10

Hillbillies x10

Sir Fazio Arm Circles x10 Forward and Reverse

Seal Claps x10

Overhead claps x10

The Workout:

PAX paired off for the first of two Dora’s YHC had planned.  The first one was a standard one, 100 merkins, 200 LBCs, and 300 squats.  While one partner was doing reps the other was running a lap around the outside of the tennis courts.  Continued until all reps were complete.

For the 2nd round we went and got rocks and lined up at the end of the parking lot.  This round was 100 triceps extensions, 200 curls for the girls, and 300 trunk twists.  The non-rep doing partner John Cusacked a rock about half way up the parking lot and back.  We started to run out of time so at the end everyone divided up the number of trunk twists they had left and the teams pumped them out so we could wrap up.

Mary:

American Hammer x10

Sleeping Hillbillies x10 each side

Homer to Marge x10

Pickle Pounders x10

Announcements:

Needmore ruck heading to Mama’s house this Sunday morning and doing a non-perishable goods drop off. If you want to do the ruck bring some food.  You can also chose to donate $20 either in person or via the South Wake Paypal account.

H1N1 is looking for a Q for Casino Royale on the 23rd

Prayer:

Unspoken

 

010000

Arnold says, “You have to Shock the Muscle”

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YHC saw something recently from Arnold talking about how the mind eventually can hijack the gains from a workout. The premise is that if we do things similarly over time, our mind will prepare the body to reduce the shock of the exercise. Therefore, you never expose weak points or get full gains from the same routine.

Even as Q’s, we can settle into certain patterns. SSH or GM’s come first. Ab exercises come last. Cadence counts to 10. Let the pax know what’s coming. We don’t just do BTTW or People’s Chair with tiny breaks.. then do it again…and again…and again. Today’s workout had the goal of having pax be unprepared for what might come, thereby having them realize some more gains (hopefully).

EC: Norm, Gamecock, YHC.

FNG’s: No… but saw some fellas I haven’t seen in weeks at The Nest.

Warm Up: Good Mornings x11, Frankenstein’s x 8. Mosey to the corner.  Imperial Walkers x21, mosey to the next Corner. Windmills x 7, mosey to the next corner. Hillbillies x 14, mosey up the hill to do Moroccan Night Clubs x 19.
The Workout: Mosey down to parking lot to do a full down and up (mostly) leg ladder.  It included: 25 squats, 20 zebra kicks, 15 sumo squat jumps, 10 reverse lunges, 5 IC fast feet counts, and 1 burpee.

Next Thang was a series of pax count People’s Chair on the Wall.  I think counts were 13, then 11, the 7.

Next, a bearcrawl/ fastfeet medly across the parking lot length.  We returned with a lunge walk/ typewriter the curbs routine.

We next did BTTW w/ a pax 12 count, then repeated with a pax 9 count.  We did Annie’s and Shoulder Taps between sets.

Now… not Mary but a core ladder down and up. We did 25 LBC, 20 Dying Cockroach, 15 LSF, 10 Homer to Marge, 5 Pickle Pounders, 1 Peter Parker.

Next a Sprint ladder. Varied lengths of sprints across the lot followed by exercise and return mosey   Exercises were: 5 burpees, 10 star jumps, 15 merkins, 20 Mountain Climbers, 25 SSH. Have a nice day!

Mary: In the workout.
Announcements: Martini shared a word about goal GETTING. Goals are set sometime Jan. 1st.  Goals are GOT during Oct.-Dec. Good Reminder!
T-Claps (Recognition):
Prayer: Military, first responders. Pastor in N.Raleigh (Norms friend), HS family losing son to accident.  Our Nation with so much strife.  Norm took us out.

Week 4 IPC

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FNGs:None
Warm Up:OYO arm stretches SSH, etc
The Workout:

1 Round For Time

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)

Nice work everyone, way to push through and pick up the six
Mary:None
Announcements:
T-Claps (Recognition):
Prayer:Fumunga wife and baby, fumunga neighbor, my uncles cancer, firefighters and first responders down south

Skidmark.com

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4 pax weren’t scared of David Goggins or the rain when they committed to Casino Royale this morning. The mumble chatter was at a minimum but was powerful. Key takeaways from mumble chatter this morning. 1. If you have a website you are an organization. Guess I need to take down Skidmark.com 2. LED coaches kids  3. That’s all I remember because we were too busy working out.

FNGs: None
Warm Up: None, we got right to it.
The Workout:
1. Started with 2 minutes of SSH followed by 2 minutes of merkins. We did this for 16+ minutes.
2. Burpee mile – 12 burpees every .25 mile in a 4 man Indian Run

Mary: We did Mary for 14 minutes
50 CC LBC’s
25 CC Low Slow Flutter
25 CC Dying Cockroach
We then held plank for 10 minutes doing various exercises such as mountain climbers, 1 arm plank, plank jack. We practiced being mentally strong while in plank so Pax were asked to repeat the F3 mission and we named the core principles in order.
Announcements: Mulch
T-Claps (Recognition): What rain?
Prayer: Apparently Fumunga gets some congratulations. I knew you could do it.

Normageddon, Part 3: No time to roost

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YHC’s 2 year anniversary tour continued at The Nest where we had great temps but definitely no time to roost. After a solo EC, YHC returned to the parking lot where a handful of PAX were preparing for what was to come.

It was an honor to lead as always and I’m thankful for those who showed up to encourage and push me. It means more than you guys know.

FNGs: None

Warm Up:
Mosey around the parking lot
SSH x 20 IC
Frankensteins x 15 IC
Daisy Pickers x 15 IC
Good Mornings x 10 IC
Windmills x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:
We moseyed over to the baseball field which has never before been utilized at The Nest as far as anyone could remember.
Start off with 5 burpees at home plate > bear crawl to 1st base > plank hold for the 6 > do an arm exercise (Round 1 = Merkins x 10) > Lunge walk to 2nd base > squat hold for 6 > do an ab exercise (Round 1 = WW2 x 10 IC) > crab walk to 3rd base > squat or plank for the 6 > do a leg exercise (Round 1 = squats x 10 IC) > crawl bear to home plate > plank hold for the 6 > complete the round with (you guessed it) 5 celebratory burpees and a victory lap around the bases.

Round 2: R&R plus 5 reps (15 @ each base)
Round 3: Pax chose to change the exercises to Carolina Dry Docks @ 1st base, LBC’s @ 2nd base, and Monkey Humpers (thanks a lot Gump!) @ 3rd base – plus 5 reps (20 @ each base)
Round 4: R&R minus 5 reps (15 @ each base)

That was all we had time for so moseyed back to the parking lot for Mary…

Mary:
American Hammers (x 15 IC)
Freddie Mercuries (x 15 IC)
Box Cutters (x 15 IC)
Homer to Marge (x 10 IC)
Homer to Marge – right leg up (x 10 IC)
Homer to Marge – left leg up (x 10 IC)
Have a Nice Day!

Announcements:
Mulch on Saturday; Adopt a highway on Sat. @ 6am at Needmore Park

T-Claps (Recognition): Great work HIM! > Congrats on the new job Finkle!

Prayer:
FloJo traveling and family challenges; pray for our nation – healing and recovery from COVID; Finkle’s new Job

IPC week 3

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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

9/11 Tribute

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4 HIM decided to join YHC on a special 9/11 tribute workout that involve TRX bands. It was another schweaty morning and the park was full of walkers while we got swole. On this day, always remember those that perished and the hero’s that sacrificed their lives for others.

The Workout:
2001m run (1.25 mile)
During run stopped 4 times
Good Mornings
Windmills
Imperial Walkers/Hillbillies
Merkins

TRX
9 exercises 11 reps
Bi’s
Tri’s
Pikes
Squat jumps
Flys
High row
Low row
Merkin crunch
Twist pulls
Rinse and Repeat

110 lunge walking steps

Mary:
9×11
Pretzels
H2M
Leg lifts
Shoulder taps
Pickle pounders
Freddy Mercuries
6 inch hold 11 Ct x 4
LBC’s
Twin Tower lifts aka Heels to Heaven

Announcements:
BRR happening now, no mulch this weekend

Prayer:
BRR runners, 9/11 remembrance and families

Great work guys! TRX is no joke. Always a pleasure to lead.

BS out!

Sharing is Caring

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Two weeks in a row we’ve shared The Nest with a female workout group (Not FIA). Luckily we’ve had different plans and stayed apart. Guess, we’re going to have to be good neighbors and share the gloom until the gyms open back up.

FNGs: None

Warm Up: Short Lap, SSH, Willie Mays Haze, Fazio Arm Circles, Michael Phelps

The Workout:

Bear Crawl Indian Run from the parking lot to the Middle school sidewalk. PAX in a line hold a plank while the back moves up in a bear crawl. Stop at the short wall for 2 sets of Dips, Irkins, Box Jumps, Cubicles (ha! new name by Norm, seated squats),  Dirkins. Walk Like an Egyptian (Lunge Walk Indian Run) back to the road at the top of the park… the burn is real…

What should we name this one? Benjamin’s, Centurion, One Hundo’? They called this Route 66 in the Lexicon, but we don’t have as many light poles. Run along the road doing 5 exercises at each of the 5 light poles. Come back doing the same thing but with the next exercise. Total of four rounds makes 100. Merkins, IC Squats, Star Jumps, Burpees.

Celebrated Phase 2.5 with pull-ups on the playground AMRAP.

Mary: Circle for Mary. Low Slow Flutter, WW2, Big Boy Sit-ups, LBCs, American Hammers

Announcements: Iron Pax Challenge, BRR this weekend, Sign up for mulch

T-Claps (Recognition): All the boyz

Prayer: Unspoken

Normageddon it! > Part 1

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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:

  • Mosey around the lot for a tour of what was to come…
  • Recitation of the F3 Mission Statement (Aye!)
  • SSH x 24 IC
  • Daisy Pickers x 15 IC
  • Frankensteins x 15 IC
  • Windmills x 15 IC

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:

  • No Mulch this Sat.
  • BRR next weekend

T-Claps (Recognition):

  • 4 PAX did 2 mile EC – good work!

Prayer:

  • COVID
  • Kids in school
  • Dauber’s daughter is homesick @ Baylor

As always – it’s an honor to lead! Until next time…