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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…

Abe visits the Nest

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The call went out last night for a Q for the Nest. I’ve never been to the Nest, so I figured it was a good excuse to make the trek down to the ‘Quay. YHC didn’t have a plan going in. I got there a little early to scope it out, and seeing how squarely-shaped the park was, good ol’ 7 of Diamonds seemed to fit the bill. Martini and H1n1 were already there, running EC. Two FNGs showed up a few minutes before 0530 to make a nice, manageable team of 5. The newbie spiel was delivered and we were off.
FNGs: Bogey (likes to golf) and his son Sweet Tea (works at Chick-Fil-A)
EC: Martini, H1N1
Warm Up: Jogged around the parking lot, then circled up for SSH x 15, Imperial Walkers x 10, Hillbillies x 10, Fozio Arm Circles, 10 forward / 10 reverse, and Good Mornings x 10.
The Workout: 7 of Diamonds was the name of the game today. But instead of rounding the bases, we rounded Falcon Park. Round 1, 7 reps. Round 2, 14 reps, Round 3, well, you get the picture. Exercise one is the standard murkin. Exercise two is the prisoner squat. Exercise 3, catalina wine mixers. Exercise 4, WWIIs.
PAX then jogged around to the brick wall in the parking lot and grabbed some people’s chair. Everyone held people’s chair while one PAX rain down to the end of the parking lot and back. Then it was the next PAX’s turn. We did this until everyone had a turn to run.
We ended with a quick indian run around the parking lot.
Mary: LBCs x 15, Freddie Mercuries x 15, Shoulder Taps x 10, Pickle P0unders x 10, Reverse LBCs x 10, something else I forgot and American Hammers x 10.
Announcements: Mulch sign up
T-Claps (Recognition): Bogey and his son Sweet Tea for coming out and joining us in the gloom.
Prayer: Parents juggling their kids’ school, especially Norm’s wife who’s flying solo while Norm is away for training.

Running the Tables

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FNGs: None

Warm Up:  As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC

The Workout: Pax split up into 3 groups and mingled around Casino Royale.  At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work.  At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).

Station 1 – various exercises with TRX bands and tabletops

Station 2

Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands).  Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees

Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.

Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands).  Finished up with some blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Station 3

Using the path around the south end of the park (800m long)

First lap – merkin half mile with appearances by some of Boy George’s favorite characters.

100m runs with stops along the way for 8 different style of “merkins”

5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence

Second lap – burpee pyramid with sprints

100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery

Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees

Mary: Finished up 1 round of blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Announcements: Mulch at Bass Lake – signup slots still open for this weekend

T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap.  For all the Pax that contributed to the clothing and hygiene product drive.

Prayer: Boy George

52s at Casino Royale

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FNGs:  None

Warm Up:  YHC was anxious about this Q.  Slept poorly the night before waking up repeatedly.  Had sent out a pre-blast getting PAX excited with a Daniel Craig-themed meme wearing a tuxedo talking about coupons and asking if PAX were all in?  The problem was simply, was the Q all in?  With a 52nd birthday rapidly approaching, I wanted to incorporate the number 52.  A deck of cards was too easy.  Regardless, I broke out pen and paper and wrote down various exercises for each weight.  Somehow I managed 4 hrs of sleep.  Alarm went off and I was delighted to see we had just missed the rain in the forecast.  Still wicked humid with temps in the 70-75 range.  We were still going to be moist.  I pulled into Fleming Loop and only saw two Deputies parked side by side in a distant parking lost.  They watched me unload hundreds of pounds of kettlebells and dumbbells lining them up meticulously (6 feet apart) on the sidewalk adjacent to the snack shack.  I planted the flag and waited.  I was early.  In the distance I saw glowing lights from a vest approaching.  It was the site Q, H1N1 with his son Messi.  I think Messi literally grew a foot since the last time I seen him post.  I said hello and excused myself as nature called for the second time that morning.  Luckily being the Eagle Scout that I am, I was prepared.  Took care of business and sanitized just in time to see 16 bit had joined and was delighted to see another PAX pull in in a Honda Pilot.  It was Banana Seat.  Did not recognize him without the Yoda mobile.  Well it was 530 am and when needed to start.  Started slow with 10 good ams.  Proceeded to do 10 Daisy pickers, 10 windmills, 10 seal claps and some static arm stretching.  Not sure what I was thinking but I called 52 merkins.  Started and got to 10 before a car pulled in and head for us.  Poor planning on my part.  Stopped while the car ended up a bit away from us.  Called merkins again to finish off with 42.  About #38 I was like, “WTF”?  I can crank out 50 just about anytime in my house.  I was on the struggle bus.  Fudge me.  I know, F3 isn’t for everyone or if you can’t do it, don’t Q it.  Disclaimer:  were these merkins “perfect”?  No.  I’m sure my ass was in the air, arms were too far out, etc.  That’s ok, right?  On to the workout.

The Workout:  I gave direction early on with the seven stations laid out.  I set the goal for 52 reps for each exercise.  Mix it up.  Do sets of 13 or use your imagination.  It was up to you.  Do I dog it?  Do I try to do 52 of each?    The only non-52 rep was the dreaded overhead carry or farmer’s walk using the 40 # dumbbells.  I tried the two 40 # dumbbells over my head like John Cusack.  That was a quick no and modified to just one.  Still, walking to the fence and back – that was a bitch.  The Farmer’s carry with both dumbbells was no joke too.  I liberated a neat neat exercise to the coupons with the addition of a frisbee.  I had heard of these merkins before using a towel.  Merkin position with one hand on a frisbee sliding the frisbee out out/above and forcing yourself to do offset merkins.  Other exercises included kettlebell swings, figure 8s, halos, thrusters.  With the dumbbells, one round was from your six doing nipplers, chest presses, overhead presses, and straight arm Tricep extensions.  Additional exercises included curls for the girls, ground pounders, Tricep curls, lawn mowers, rutrows, and upright rows.  It got sweaty real quick.  Funny part, it was too quiet.  BS needed some music so I ran to the car grabbed my phone, turned on Pandora and found a hard rock station. The PAX gave it their all!  They put in the work this morning.  Nice job!

Mary:  it was 6 ish and I asked PAX to grab some wall.  In honor of 52 we held people’s chair and BTTW for 52 count (4 PAX x 10, YHC counted to 12).  I did not think my arms would hold up.

I immediately called for Yoga.  The rock music continued with a song that had some profanity.  It was not the soothing music one is accustomed to when conducting yoga.  PAX were cutting up.  We finished with downward dog, runner’s stretch, child pose, some neck/leg stretches.

Announcements:  Mulch at Bass Lake.  New AOs – get out and try a new/different AO this week.

T-Claps (Recognition):  All PAX who gave 100% this morning.

Prayer:  Silent prayer, unspoken.  YHC took us out.

An honor to lead and thank you for pushing me when I was anxious and not feeling my normal self.

 

 

All Business and a Pecker of Wood

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Last weekend of Rune.. who is gonna show up to log that mileage this morning. As I made my way to Womble, I happened upon Vasoline getting some EC heading down Holly Springs Rd. As I made it to the lot, a white truck with “Greener Pastures” blazoned across the side was conveniently parked backwards into its space. Aquaman in the house this morning!

Planted the flag and was quickly greeted by H1N1 and Vasoline coming off his EC run, Aquaman came running back from his earlier run and now a Yogurt sighting. One more car rolled in and Maybeline made it a half dozen this morning.

Warm Up: Quick lap around the lot. Circled up for Imperial Walkers X10, Hillbillies X10, Fazio X10 F\B, Frankensteins X10 (IC), Prisoner Squats X10.

The Workout: 5 mi loop- Down and up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Bass Lake, Right on Earp, Left on Raleigh, Left on Grigsby and back to the flag at Womble. Quality business-like run throughout, multiple picking up of the six by Vasoline and Yogurt. At the beginning of the run, YHC knew with this crowd this morning he’d be the six, but with a first sub-9 AGS run of the year, I’ll take it. You guys push me more than you’ll ever know, especially up those damn hills. On the way back to the flag, we even spotted a wood pecker after hearing an awful sound against an aluminum gutter. Always seem to have these random bird sightings when Aquaman posts on Sunday. Last time he posted to AGS, we saw a hawk snatch a squirrel from the ground. Solid work all the way around by PAX in attendance this morning.

Mary: Stretches OYO
Announcements: Rune Mileage- almost done, July 4th Convergence, Mulch-sign up
T-Claps (Recognition): All PAX pushing a solid pace this morning and others getting extra mileage before and after the Main Event
Prayer: Continued health for all PAX and for those facing economic hardship due to the pandemic

Aquaman took us out. Great Work, Men!

Take me out to the ball game

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This morning YHC promised some fun at the workout while everyone was gathering around.  Not “fun” fun but actual fun.  I hope I delivered on that.

FNGs: Not today

EC: Norm

Warm Up:

Lap around the tennis courts and then circle up in the parking lot for:

SSH x20 IC

Frankenstein x10 IC

Butt Kickers x10 IC

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Merkins x10

The Workout:

A quick swing past my car to grab a ball and bat and we ran down to the concession stand to rip off some quick sets at the short wall.  We did 10 stepups with each leg (20 in all), and then 10x irkins, dips, and dirkins.

Afterwards we headed down to the softball field and met at home plate.  PAX counted off to establish batting order and instructions were given.  Each one would get up to bat and hit the ball.  We would all run to the ball and the batter would call out a 10 count of an excercise of their chosing.  If the ball did not make it past the pitcher’s mound before hitting the ground there would be 2 penalty burpees and a strike out would result in 5 burpees.  Luckily no one struck out and there were only two instances of the ball not making it in the air past the mount.  Lots of different exercises were called out and I can’t remember them all but there were burpees (there always has to be that one guy), star jumps, bobby hurleys, LBCs, big boy situps, monkey humpers, and a lot more.  I think in all we made it through 16 batters.

After the first time through the line up we “ran the bases”.  Bear crawls were done from home to 1st base, crawl bears from 1st to 2nd, crab walks from 2nd to 3rd, and duck walks from 3rd to home.  Afterwards we started back at the top of the lineup.

Once we started to run out of time we gathered on the drive way for a slow Indian run up to the tennis courts to circle up for…

Mary:

YHC called out an exercise that he learned while perusing the exicon one night called the Dr. W.  It’s an 8 count exercise.  I’ll let the exicon describe it:

“Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W’s is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip – We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.”

We did 10 of those.  I like them, they’re fun.  After that it was 10x American Hammers and then HAND.

Announcements:

Bass Lake mulch again this weekend.  There were several HIM that signed up but now can’t do it so there are open slots for those interested.

New COVID friendly BRR guidelines came out yesterday from the race director.

Prayer:

1st responders.

Crosby has been sick.  Hopefully he recovers soon and can get back to his regular not posting.

 

Thanks for the privilege of leading you all this morning.

010000

Happy 4th F3 Anniversary LipSync

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FNGs:  Welcome Ryan Burnette (George’s son) – Pong – He started off in Mutiny and then hung out with the Red October PAX in the shelter area.  Hope you feel better Pong.  Please come back.

Warm Up:  Fonzie Executed SSH, Frankensteins, Sir Fazio, HB, IW, merkins for both PAX from Mutiny and Red October.

The Workout:  PAX executed multiple exercises using dumbbells, kettlebells and TRX straps.  Gump loved the straps!  Lots of reps with weights ranging from 16-25 lbs.  Exercises included:  Tricep curls, bicep curls, GP, Leg ups on wall, farmer’s carry, etc.

Added exercises from our six including nipplers, chest presses, straight arm extensions, skull crushers, 6 inches.

 

I recorded a video (will try to add to this post)  inspired by Peeping Tom.  File (video) too big to add.

 

Mary:  Joined Mutiny HIM for some boat canoes, burpees, and pickle pounders.

Announcements:  mulch this weekend.  RUUN.

T-Claps (Recognition):  Norm ran a bunch of EC last week (5X?) and had a killer last mile today (sub 730 Pace).  Huge shout out for LipSync celebrating FOUR years of F3!  We are all better because of you!

Prayer:  Praise for successful medical test/lab results for PAX family members; unspoken.

Foggy U-turn

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FNGs: none
Warm Up: Good morning, SSH x 20, Merkins x 20, IW’s x 10, Hillibillies x 10, various stretching
The Workout: PAX of 20 for 5+ miles this Saturday morning through the fog.  Numerous PAX picking up the 6 along the way, nice work!
Mary: none
Announcements: sign up for mulch at Bass Lake
T-Claps (Recognition):
Prayer: Martini, Skidmark and M healthy baby and for Natty Ice’s M.