Q: Full House
EC: Redenbacher, Full House, Alpine
FNGs: None
Warm-up: SSH x 20, Imperial Walkers x 15, Daisy Picker x 10, Good Morning x 10, Open the Gate x 10
Workout: standard U turn route, Dauber- iron PAX challenge, 150 burpees so he claims…may need the target video footage to verify 
Announcements: F3 family picnic on 10/12/2019, HS half Marathon on 11/29/2019
Prayers: BRR brothers, Crab Legs, Noah’s Ark, Dorian storm victims
Full House took us out
YHC (H1N1) arrived early to Kenny’s Grave for a little extra EC before the Hurricane Party got started. Pulling into the parking lot, YHC saw Cupid was already parked but nowhere to be found – must be out getting in some extra mileage (6+ to be exact). BS, LED, and Fonzie rolled in ready to go followed by Martini – Cupid was soon sighted coming back in and then the PAX headed out for 3 miles for pre-party festivities. PAX returned from EC to see some additional party goers had arrived and quickly learned that Norm also completed some EC starting at 0505.
0530 arrived, time to get this Hurricane Party started! 12 Pax showed up but we were missing the guest of honor – Hurricane Dorian was delayed and had not arrived – no matter the Pax proceeded on. Based on yesterday’s forecast for rain, YHC had planned for a shelter workout so a mini audible was called and the workout was performed in the parking lot under the clouds.
Warm Up: Pax took a lap around the parking lot mixing in butt kickers, high knees, and high skips. YHC explained that reps from today’s exercises will be exaggerated and slow just like Dorian and conducted in multiple of 5s since at one point Dorian was a CAT 5 storm.
Good mornings x 5 IC; IW and HB x 5 IC; arm stretching
The Workout: Spelled out Dorian
D – Dan Taylors, 1 squat:4 lunges (alt. legs) for 5 rounds (multiplying the ratio by 2 each round)
O – One Calls, 8 count merkin for 5 rounds. Each count held in place for 5 seconds. 1 – down just above the ground; 2 – hand release; 3 – up; 4 – Floyd Merriweather right punch; 5 – right arm down; 6 – Floyd Merriweather left punch; 7 – left arm down; 8 full plank
R – Rochanburpees, partner up from some rock, paper, and scissors. Loser does 2 burpees while winner does 2 merkins. If tie, both partners do merkins. Play 5 rounds doubling the count each time.
I – Imperial Squat Walker – performed 5 rounds IC. 1 – squat; 2 – right knee to opposite elbow; 3 – squat; 4 – left knee to opposite elbow
A – ATM, perform 5 rounds of the following: 5 alternating shoulders, 5 tempo merkins, and 5 fast merkins
N – Not so Lazy Boys – start on your six with legs extended. Cross arms and grab sides. Slowly lean back as far as possible without legs coming up. Hold 5 seconds, rotate right and hold 5 seconds, return middle and hold 5 seconds, and rotate left and hold 5 seconds
Finished a little early so we heading to the snack shack for Peoples Chair with mini seal claps x 25 IC
Mary: Pax went around the horn calling out a variety of exercises delivered in multiples of 5
Announcements: see Facebook and Slack
T-Claps (Recognition): Half of the Pax in attendance also completed EC; Cupid for 10 miles EC
Prayer: FedEx unspoken; BS shoulders; impact of Hurricane Dorian
FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb
I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.
EC 187, Fumunga
FNGs:none
Warm Up: SSH, good mornings, fazio arm circles, Dynamic arm stretches
The Workout:week 1 ICP
5 rounds of the following
broad jump 10 yrds
10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps
broad jump 10 yrds
10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps
broad jump 10 yrds
10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps
Bear crawl back to start
Mary:not enough time
Announcements:9/11 stair climb possum trot cancelled next week. Als walk Sept 29th. (Chaching)
Prayer:F3 guys at brr for safe travels and run,
FNGs: Not Today
Warm Up: A few jokes were being thrown out as we huddled before the workout. YHC didn’t take them lightly, so we Mosey off for a quick 0.7 Mile loop. YHC wasn’t impressed with the effort on the run and called out 34 Burpees OYO to get things started! Circled up for SSH x34, Moroccan Night Clubs x17, hold squat for seal claps x17, right into Monkey Humpers x17. Mosey to back side of HT
The Workout: We continued where we left off yesterday with the shoulder burn and found some wall on the back of HT. People’s Chair until PAX brought it in. BTW hold for 10 seconds, shoulder tap BTW x10, hold BTW for 10 seconds and then shoulder tap BTW x10. We rinsed and repeated! Mosey over by car wash to find some rail. Erkins x17, Derkins x17 Dips x34, Rinse and Repeat. Next we mosey over to the Goodwill lot for some Empty Wheelbarrow Doracides. We got into groups of 3. 2 Pax did Empty Wheelbarrow suicides using 5 parking spots (Think of a crab walk wheelbarrow 🙂 ) While the 3rd pax of the group worked on the Dora 100 Merkins, LBC’s & Squats. Upon completion I told the PAX about YHC and Peeping Tom’s exercise that made the F3 exicon, the Peeping Lipstick. We did 10 Peeping Lipsticks OYO to commemorate the induction into the Exicon (Think Turkish Get up Star Jump)
Mary: Mary was given a nice 9 minutes this morning for some Abys work. We did various excercises from our six and plank position. We ended with American Hammers x17 and my favorite Diamond Merkins x17
Announcements: Picnic October 12, 9/11 Stairclimb 0545
T-Claps (Recognition): All Pax for dealing with YHC the last two days!
Prayer: Crablegs and his family, Noah’s Ark family and wife Michelle, Pacman, Emeril’s Family
Honor to lead the last two days Men! Looking forward to more
Lipstick
YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.
FNGs: None
EC: Yogurt, Fonzie, LED
Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO
The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.
Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.
Mary: Mosey back to tennis courts for mary.
5 burpees OYO
LBCs x 20 in cadence
Dying cockroaches x 20 in cadence
10 burpees OYO
Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken
FNGs: none
Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings
The Workout: Dora’s ugly step-sister Mora(?)
Pax broke into groups of 3.
Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.
While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.
Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts
After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun
1st set – bear crawl 1/2, jog 1/2 across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises
2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher
Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!
Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs
H1N1 and Messi with father/ son EC
FNGs:none
Warm Up:20ssh, fazio arm circles, good mornings and demonstration of 3 exercises that make up the IP challenge for this week. Sign up as the challenge will soon be at an AO near you.
The Workout:6 rounds of the following
24 squats, 24 merkins, 48 walking lunges and 400m run
Led 30:40:10
H1N132:16
Fedex 33:07
Fonzie 35:21
Sprinkler36:55
Mary:no where to be found
Announcements:Slack and Facebook
Prayer:unspoken, Noah’s ark and his wife, BRR runners health, crab legs
FNGs: Nope!
Warm Up: SSH x25 (mumble chatter about a running workout…), Imperial Walker x15, Hillbilly x10, Stretching, Daisy Picker (slow) x10. on to the thang..
The Workout: HIM all over Holly Springs this am and some comments about Deer, I mean PAX, on the roads. Great work to the numerous miles out there this am for EC….Too many to mention. The U-Turn was in full effect!
Mary: Not this time
Announcements: Well this was interesting… What started as a notification about 2ndF bbq on 10/12 at Harris Lake turned into a South Wake who’s who of events basically through holding time for next July 4th’s CSAUP….Check slack as my fingers couldn’t catch up past JOCO Convergence next weekend and Christmas.
T-Claps (Recognition): Good seeing you out there again Skidmark! Looking forward to your full return! Also, so many 6 pick-ups today. Really great job men!
Prayer: All PAX recovering from injuries, please try and make sure you reach out to those who aren’t posting and on IR. Keep your shield lock strong!
EC: H1N1, Messi, LED, Banana Seat, Pikachu, Fumunga, Cupid (might be leaving someone off, sorry)
FNGs: None
Warm Up: YHC welcomed the crowd to his 37th bday bash, little anxious for some reason but got it going quick. Explained to the gang that we were going to do 37 – 1 min exercises (cadence/OYO); then circle up for Mary. I broke it up into Heats and tried to incorporate an Upper, Lower, Core and Run into each one. Here’s how it went down…
The Workout:
Warm up: FAC’s (fwd/rev), Leg Stretches/Frankenstiens, Good Mornings/Side Stretches, Run around tennis court and pick up rock (last part took a little longer than 1 min so we made up for it next)
Heat 1: Curls for the Girls (1,2) with Squat (3,4) with rock, Imp. Walkers, run around tennis court (run took a little longer than 1 min so again we made up for it next)
Heat 2: Overhead Press (1,2) with Lunge in place (3,4) with rock, Hillbillies, run (this time to the hill and back to stay on time)
Heat 3: Alternating Merkins with rock, Homer to Marge (alternating leg raise), LBC’s, run to Snack Shack
Heat 4: Durkins, Box Jumps/Step Ups, WWII’s, run up hill and back
Heat 5: Balls to Wall and People’s Chair (swapping every 30 secs, American Heel Taps, run up hill and back
Heat 6: Urkins, Monkey Humpers, J. Lo’s, run up hill back to rock
Heat 7: YHC asked for a 10 count…then back to it; rut rows, star jumps, American Hammers with rock, run to hill and back
Cool Down: Tri Extensions with rock, Al Gore with rock (bus driver style if you choose), Plank Hold (PAX were doing different variations based on ability/call outs; good work men!), run to return rock, meet back at tennis court
Wait! What!? That’s only 36 exercises…oh yeah, here is the +1, 10 Burpees OYO
Mary: We had Mary with all kinds of exercises; Freddy Mercury’s, Box Cutters, Diamond Merkins, others I can’t remember…but we did finish with 5 Burpees OYO.
It was a great honor to lead you all today, each one of you has an impact on my journey and so many others. Great work out there and way to push each other, I appreciate you all!
Announcements: 9/11 Stair Climb, JoCo Convergence, Q Sheet Sign Up Challenge (let’s fill up the rest of the year!), Fonzie has your Q next week!
Prayer: Capt’n Kirk, Noah’s Ark, Cupid, Unspoken