Posts

ABStract

/in , /QIC:
PAX: , , , , ,

FNGs:none
Warm Up:6 pax warmed up to 20 SSH, windmills, good mornings, oblique stretches
The Workout:ab workout pyramid all in cadenc one pax used an roller and we alternated as we went up pyramid

10-boat canoes

20-American hammers

30-LBC

40-mountain climbers

50-second plank and same exercises back down

11’s squats and walkout planks with 4 shoulder taps at extension

7’s side lunges and captain Thor’s.

10 each side oblique side crunches and hip raises

 

Mary:no where to be found
Announcements:q-school Monday at mutiny, mamas house pending weather
T-Claps (Recognition):pax in warm Dunkin’ Donuts planning Southwake vision.  Thanks guys
Prayer:Fumunga a neighbor recovery and wife, I’ll and injuries pax, (breach, fonzie, H1N1)

Half Dozen for 3, 5, and 6 miles @AGS..

/in /QIC:
PAX: , , , , ,

YHC made a return as Q to AGS this morning, having been a participant in a series of strong Q’s offered over the past few weeks by Slide Rule and Pikachu. With Speed Racer Hill repeats offered 2 weeks ago and a crazy labyrinth of hills concocted by Pikachu the week prior, YHC planned a 6 and 3 mile route for PAX that offered several gradual rolling hills.

Rolled out of Wescott and realized at the light at Sunset and Holly Springs Rd. that I was trailing 187, who was on his way to Womble. I laughed at the irony of trailing behind him and what would be the whole morning during the run. Arrived to see  several vehicles parked. Planted the flag and welcomed Cowboy, LED, and Sprinkler, who got headlocked by YHC at Panera yesterday after indicating he had never tried AGS.

50 degrees at go time. 6 o’clock hit and we were off to the back parking lot for the following exercise:

Warm Up: SSH X20. As we finished SSH’s, Redenbacher comes rolling in. 3  Burpees OYO for the late arrival.  Hillbillies X15, Imperial Walkers X15, Good Mornings X20, mosey back to the flag, squat hold for the six. Prison Squats in cadence- on YHC’s up and down.

Squat hold while I explained this morning’s routes…

The Workout: Testing out AGS for the first time, Sprinkler committed to 3 miles with Cowboy, who decided to run with him. The 3 mile and 6 mile route led PAX down and up Stinson to Bass Lake Road past Lowe’s food on the left. At the light at Holly Springs Road, 6 mi PAX headed toward Rhamkatte Village, while the 3 mi PAX took a left onto Holly Springs Road and the long way around the baseball fields to Grigsby back to the flag. LED, 187, Redenbacher proceeded up Rhamkhatte Rd to a right on Skymont. Followed Skymont all the way down to the greenway trail that leads to the neighborhood where we run EC at Paradise City. We got halfway down Skymont before Redenbacher had to “pull a Lipstick” and journey to the Jones Park facilities a little earlier than anticipated. Continued on with 187 and LED ahead in the distance.

Big shout out to 187 and LED for picking up the six frequently this morning. YHC was fatigued and just not feeling it, but they stuck with me making several circle backs. As we exited the greenway, we did a full loop around Arctic Ridge before heading back up the way we came, but this time visiting Veterans and Jones Park back onto Holly Springs Road, before making the final push to Womble.

After everything was said and done, LED and 187 got their 6 miles in. YHC, Redenbacher, and Cowboy got 5mi, and Sprinkler pushing a bit over his 3 target. Solid work for a Sunday morning.

Mary: She bailed on us.
Announcements: 3rd F next weekend. Mama’s House- help painting a ramp, 1 car garage, and touch up some windows. Check Slack this week for updates by LED on times, etc.. YHC challenged PAX this week to seek opportunities to help our community and volunteer time\resources. Great work by the Master’s Shield Lock Team yesterday. A simple gesture no matter how big goes a long way.

T-Claps (Recognition): Sprinkler’s first visit to AGS and getting miles in both yesterday and today. LED and 187 for picking up the six. Cowboy for holding Sprinkler accountable on his run as well as squeezing out extra miles around Womble. Redenbacher for escaping the clutches of the fartsack to join us just in time.

Prayer: Fonzie battling the flu. Those who are battling illness related to the flu and pneumonia. Those with newborns, continued prayers for continued health. YHC took us out.

January 17 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,

EC: Nemo and 187

PAX:  20

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Merkins (10 reps)

Sprint back

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Breach -Feb 7 -Travis Manion foundation 2nd F event

LED – Jan 25  – Mama’s House of Thrift cleanup and repair event

Prayers:

Florence – Friends 12 year old friend upcoming bone marrow transplant

Pickles (CARPEX) – Betty (Mother in law) has pneumonia

Unspoken,

Military

First Responders

Winter heat wave

/in , /QIC:
PAX: , , , , , , , ,

FNGs:none
Warm Up: SSH, good mornings, imperial walkers, static stretches.
The Workout: Split up and 9 pax went towards playground.  In parking lot, did 2 broad jumps, 4 lunges, and 8 frog jumps until reaching the round about.

Did 3 sets of “chippers”  in groups of 3, 2-pax did merkins to 20 while the third chipped away at 109 burpees.  This was audibled to 50.
2nd chiller was 2 pax do patty cake planks to 20 while 3rd chips away at 100 plank jacks in cadence.

3rd chipper was 2pax on squats to 20 while 3rd pax did reverse lt Dans (lunge lunges squat.)

to rock pile for colt 45s, tricep and curl flavors. Rut rows, standing twists and circle of rock.

met up with red October for Mary

Mary: LBC’s, protractor at 15,45,90 and back down. Box cutters, homer to marge.

Announcements: Mamas house 3rd f Jan 25th in morning. Time to be set shortly. Travis Manion event Feb 7th
Prayer:Custody requests, health, Frams soon to be baby and wife,unspoken

21 at U-turn! Be SAFE!

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , ,

FNGs:   My car was on auto pilot and almost turned into Target enroute to Starbucks.  Second time this week I went to an old AO site.  Luckily, I remembered we were meeting at Panera Bread.  Got out of my car and planted a shovel flag. No FNGs, but lots of new faces at U-turn.  Expected a handful of PAX to show up.  Blown away by the number who PAX who came out to run in this incredible, January weather!  (Temps in the 60’s – balmy). Mumble chatter from Dumbo blaming it in global warming.

Warm Up:  I wanted to change the flow of things up a bit knowing that PAX were running at different distances (3-7 miles) and different paces.  I grabbed my phone and started recording for name-o-rama after we sounded off.  Made some announcements and prayer requests (see below) and got into the warm-up.  20 SSH, 10 open doors (L/R), 10 Don Quixotes and some static stretching L/R with the legs.

The Workout:   Before starting out, I brought up partnering/running with a PAX that had a head lamp or a light vest.  I emphasized safety highlighting the route and the rules of the road for the first-timers.  I identified the Clydesdales running 3 miles (I knew I was going to run with them) and asked the Gazelles running 5-7 miles to ensure they had the six.  Appreciate LED, Mr. Terriffic (nice toe shoes) and other PAX bringing in the six on the longer run.  Shout out to Dawgpound who alerted me two PAX who took off running before circling up.  I learned later that Pablo was CPR-trained and volunteered to run with Emeril who had a commitment later in the morning down range and needed to skid daddle immediately post workout.  Thanks Pablo for your help keeping Emeril safe.
PAX:   May I suggest checking in with the Q prior to taking off running in the future.

During the Gallop with the Clydesdales, we had a lot of mumble chatter about movies, actors, and running techniques up hills (thanks Shredder).  Some of the PAX were running only three miles knowing they would be doubling down and attending GP later that morning.

Mary:  None

Announcements:  Accomplished prior to running; Bowl game at M4L – Go Tigers!, Movie night “1917” – 8 PAX going, five bucks this Tues in HS.  Invest in a head lamp or light vest – could save your life.

 

T-Claps (Recognition):  Martini – EC and 5/6 mile long run.  (AND GP afterwards). Killed it today

Prayer:  Thank you Shredder for taking us in (out) leading us in prayer.

F2 at Panera Bread with all PAX accounted for.  An honor to lead, thank you Sham Wow for the opportunity. – Dauber

Pilot AO “Prison Yard”

/in /QIC:
PAX: , , , , ,

Pax of 6 got stronger at a Prison Yard style workout where it was just about the beatdown

LED, Fonzie, FedEx, Double D, Fram and Breach on the Q

Warm Up: Run to the end of the driveway and circle up for some stealth 22 counts of SSH, Good Mornings, and Frankensteins

The Workout: A workout with six stations, 2 mins of work and 30 seconds of rest between each set to rotate 2 rounds

Station 1 Weight Plates- Round 1 shoulder shrugs- Round 2 Front Arm Raises

Station 2 Pain Sticks- Round 1 Overhead Press- Round 2 Curls for the Girls

Station 3 Fire Hose- Round 1 Overhead Pulls- Round 2 Front arm pulls

Station 4 Battle Ropes- Round 1 Waves- Round 2 Double arm slams

Station 5 Med Ball- Round one slams- Round 2 Squat Throws

Station 6 Tires Round 1 Flips- Round 2 Dead Lifts

Mary: 2 minutes of LBC’s

Announcements: First Friday at Bombshell benefitting the Travis Manion Foundation, 1 dollar from every glass sold and 10% of total sales go to the foundation, let’s pack the place

T-Claps (Recognition): None

Prayer: Focus on the positives and around you, not the negatives, it’s too easy to fall back and let bad things bring you down

Mutiny/Red October

/in , /QIC:
PAX: , , , , , , , , , , , , , , , , , ,

7 pax for EC

FNGs:Yeti(Chris Zerkel) Iceman Jester (Malaki Zerkel)
Warm Up:SSH, good mornings, Daisy pickers, arm stretches, 10 merkins
The Workout:split 4 for red October 15 for ultimate.

15 count of following. Single arm bent over rows, hot potato, halo around body, figure 8 between legs, reverse lunges each leg, side lunges, goblet squat with 15 count pulse at end. 10-Snatch and press each arm.

7’s wonder bra and slow merkins

repeat 1st group of exercises adding 30 IC chest press, Russian twists, and side bends.

Mary:none
Announcements: q swap. Hit up cart AO’s to support SW pax.
T-Claps (Recognition):
Prayer: family surgeries this week. Military in Iran, Australia

3 Year Mixed Bag

/in /QIC:
PAX: , , , , , , , , , , , , , ,

Drove in to see Pablo doing a solo EC run before the workout, nicely done!

FNGs: Nope

3 Years ago on this day, Tonka picked me up and treated me to a workout Q’d by none other than Midget at Disney.  It sucked.  I did every rep of the first set and was quite proud of myself, until I realized we were 10 minutes in to a 45 minute workout and I was quite done.  Sometime in the next 15 minutes as we were doing repeats on the stairs, Midget tapped me on the shoulder and told me to just wait at the top for everyone.  I think he was afraid I was going to fall out and hurt myself going up/down the stairs.  I also think he was right to be afraid of that.

It’s been a great 3 years.  One of my fond memories was training for my first HSHM.  That year, we did hill repeats & track workouts on alternating Wednesdays (“Speed Racer” was the AO) led by Pilgrim, Bernie, and Wrangler.  As a little homage, I brought out one of those workouts for this morning.

The Workout:

There was a lot going on this morning.  The Fritter Goobers + POTS went on a Ruck.  Not sure how far they went.  At some point they stopped for refreshments.  I’ll let them tell that story.

Double D was hoping for just miles, so Mookie mapped out a nice 4-5 mile route for him and he took off solo.

Forceps missed his alarm, but made it for COT & 2ndF 🙂

The rest of us did hill repeats on Stinson.  Starting at the bottom of the hill stop sign:

  • Run hard to Ivan parking lot; recover back to stop sign
  • Run hard to Cletus parking lot; recover back to stop sign
  • Run hard to Grigsby stop sign; recover back
  • Hard to Grigsby; recover
  • Hard to Cletus; recover
  • Hard to Ivan; recover

If you did the whole thing, it was right at 6 miles.

Mary: Pfft
Announcements:

Awesome COT after the run.  One of the best I’ve ever been at.   Too often it’s just “name / age / f3 name; quick announcement; let’s go”.  This morning we actually talked a bit about what we’re doing and why.  I really appreciated the time.
T-Claps (Recognition):  Oboe was a man on a mission this morning.  Awesome job beating down those hills.
Prayer: Running the hills made me think of a Pax I haven’t seen in a long time who used to be out there for these workouts — Princess Cut.  I know life hit him pretty hard for a while.  I wasn’t close enough with him to be there to help, but I know I miss him out in the gloom.  It made me appreciate what we’re doing with the Shield Lock even more.

Thanks for a great 3 years men, looking forward to the next 3.

Throwback Day One – Baby Come Back

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , ,

Day 1 of our Throwback week. I had the honor of leading 25 PAX from Holly Springs and the Quay in bringing back and taking care of Baby.

FNGs: None
Warm Up: SSH, Fazio Arm Circles, Windmills
The Workout: Our goal was to not drop Baby (the football) throughout the workout. If she is dropped, a 3 Burpee discipline

  1. Combo exercises included: step-ups and irkins, wide merkins and plank jacks, rinse, repeat
  2. Quarterback / receiver drills while other PAX were in line doing planks, squats, high knees
  3. Two Rock Shakur: Colt 45s and Tricep Extensions
  4. Split in to two groups. Bear Crawl around circle drive holding Baby from the inside and passing to the next PAX to reach the outside circle
  5. Mosey to playground: Split in to 4 groups for pull up, swing planks, and a game of Hot Potato
  6. Two Rock Shakur repeat

Mary: Around the Horn starting with those who have been in F3 the longest down to two years…and a few Respects
Announcements: Throwback week. Hope to see everyone at the next workout at Kenny’s Grave. Shield Lock starts Jan 1.
T-Claps (Recognition): Those PAX that have stuck with F3 for multiple years!
Prayer: H1N1 sports hernia, Quiver’s wife uncle with cancer

2nd F at Starbucks!

 

Virgin Q Fram

/in /QIC:
PAX: , , ,

FNGs:none
Warm Up: tagged up with Dauber for warm ups and Mary.

Side straddle hop

Hill billies

Imperial March

Toy soldier

Daisy pickers

hops – forward/backward/side to side

Quad stretch

Hamstring stretch

The Workout:

Carry bags to parking lot)

Exercises: 5 sets

Walk with Down Blocks and spin(wrestling move)

Every line one hand third line double with spin.

Sprint back to partner

Partner hold bags OYO exercise on their way. Bags don’t touch the ground.

Set 2 exercises: (sets TBD)

Sand bag exercises (reps 6-12)

> tricep press

> upright rows

> squats

> calf raises

(Repeat)

> one arm curls

> lawnmowers (palm back/palm in)

> sand bag swings

> grip and hold (grab sand 2nd time)

(Repeat)

> shoulder press

> one arm shoulder press

> 2 arm straight raises

> straight arm holds (bottom/side)

(Repeat)

Mary: box cutters, Freddie Mercury’s, down dog pigeon pose.
Announcements:
T-Claps (Recognition):
Prayer:pax injuries, fedex friends surgery,  Sargent  pepper,