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The Path to Nowhere

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YHC posted a pre-blast promising some Easter fun and didn’t want to disappoint. I rolled up at 0445 in time to refuel the Trailblazer and do a little exploring. With a full tank and flag planted, YHC headed out to hide some Easter eggs and see where an oddly placed sidewalk went. After stashing the eggs, it was off for the mystery path. It appeared to run behind the parking lot, but there was only one way to find out. So YHC in an anticlimactic kind of way headed down the trail. This turned out to be a nice wide .25 mile greenway trail that ends just behind Jiffy Lube, perfect for today’s warm up. Today’s workout brought out 16 PAX, with 6 for EC. 4 for the standard EC and 2 EC commuters. Promptly at 0530 YHC found no FNGs and we were off.

EC: Chips, Dahmer, Pablo, Warbucks, Lipstick, 187

Warm Up:
Warm up jog down the path to nowhere. We stopped at the end for:
SSH x20 IC
Mtn climbers x20 IC
Sir Fazio arm circles 10 forward/10 backward

Ran back path and crossed road to doctor’s office parking lot

The Workout:
Partner up for accountability. Bunny Hop Burpees (burpee + 3 bunny hops) around parking lot with lunge walk back to pick up the 6 for those over achievers such as Lucky.

Mosey back to start.

It was at this point that YHC noted a failure as the Q. I put PAX in danger as we crossed the busy Holly Springs road. We should have (and will next time) ran up to the crosswalk and crossed safely. Instead, we had a surprise game of Frogger, that we luckily won.

PAX split into 4 groups of 4 for an egg hunt. Group 1 did indian run to end of lot and retrieved an egg filled with an exercise. PAX held plank until 1st egg was returned and exercise was called. PAX did exercise (AMRAP) while Group 2 retrieved and egg. Multiple PAX jokingly called more Bunny Hop Burpees, so I’ll take it that those were a hit.  This was repeated until all eggs were collected and all exercises were completed.  That jerk the Easter bunny left us the following exercises:
Hand release merkins
Captain Thor
Squats
Jack Webb
Pickle pounders
Plank jacks
Low slow flutter
Side straddle hop
Wide-grip merkins
Burpees
Dan Taylor
V-ups
Jump lunge
Star jump
Shoulder Taps x50 IC

Mary:
Circle up at start for:
LBCs x20 IC
Low slow flutter x20 IC
American hammer x20 IC
Have a nice day

Announcements:
See social media
Dirty Pipes interested in swim meet-up,will connect him to #tri-sprint Slack channel.

Prayer:
Injured PAX
Crablegs drug trial

YHC took us out.

Engagement Party

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YHC arrived at his typical time for EC. No other cars in parking lot, no light vest of Pikachu. YHC thought it was going to be a solo EC today. About 0512 Lipstick and Yogurt pulled in. We 3 started out and picked up Pikachu at the light at 55. Nevertheless a very light EC today at Paradise City where the EC number is typically around 10. When we returned the parking lot still appeared empty buy the numbers picked up as we neared the 0545 start time. One FNG present, disclaimer given, all HC’s present and accounted for, and we were off.

EC: Yogurt, Lipstick, Pikachu, Skidmark

FNG: Steamboat

Warm Up: No thanks, no time.
The Workout: Was this completely different than our usual bootcamp, no. But YHC felt it was different in the targeted area. Pax focused a lot on strengthening their core. Lots of engagements today, even more first dates. The workout was simple in theory. Run for 2 minutes, exercises for 2 minutes, rinse and repeat. Started off in the mosey for 2 minutes then:

Station 1: Plank hold, Chill cut, Right arm up, left arm.

Run for 2 minutes

Station 2: Side glute raise Right, hold and do 10 runner leg drives, Switch to left. Rinse and repeat until 2 minutes up.

I hope you get the idea now.

Station 3: Single leg squats at the wall, Steps ups. Yep for 2 minutes

Station 4: Hold squat and do Side Shuffle right. After 10 do 1 burpee. Then 10 left, 1 burpee. 2 minutes

Station 5. Side plank hold, side plank crunches.

Switched to Indian Runs to get the Pax together. Yep Indian runs for 2 minutes.

Repeat the whole thing again with some variations. Added some arm forward and leg up plank holds. One set of erkins, derkins, and dips.

Q’s goal was to get the pace around 9:00 mm. Final average on Q’s Garmin 8:58 mm

Mary: As if we didn’t do enough core we did some pickle pounders, Peter Parkers, Imperial Walkers, Hillbillies.

Announcements: Nothing new.
T-Claps (Recognition):
Prayer: Spanx Father in Law, Katniss coworkers, crablegs, hopefully no significant damage to the area of some storms last night.

Tabata Time

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There was a ton of HIM ready for Crazy Ivan workout this morning. YHC was running slightly behind from setting up the action. Planned for 20 max and had 26 (1 that was running solo), so last minute changes were needed. We had 2 FNG’s that were given the low down on how this F3 thing works. YHC put on breath taker for the last time this week. It was 0530 so let’s get to work.

EC:
Tons of guys

Fritter Foundation Inductees:
Blue Hen & Brony

Warm Up:
Started out with a quick count to get us in small groups of 4. There was one group of 5.
SSH x20 IC
Small group indian run to opposite side of parking area
Jump lunges x10 IC
Indian run backside of lot, return to start
Shoulder raises front then side x20 IC
Daisy pickers x10 IC
Good mornings x10 IC

The Workout:
Mosey down to playground
Tabata Time – rotate to each station 2:30 of strong work then 0:30 break to rotate
6 stations, 5 groups of 4 and 1 group of 5 (YHC lost a member to the crapper for about the first 10 mins)
1 – Morning wood with kettle bells
2 – Partner lat pulls at bars (partner up and hold legs, keep back straight and pull up)
3 – Kettle squat hops cone to cone with 10 wonder bras at the end of each cone
4 – Jump ropes and rotating battle rope every 30 secs
5 – Agility ladders with a burpee at the end of each pass
6 – Merkins and plank jacks x10, continuous R&R for all the exercises until air horn blows to rotate

Mary:
We didn’t have enough time for all of Mary so we did a few quick ones.
Obliques with kettle bell x10 IC, switch sides
American hammers with KB x10 IC
Superman (with KB but that failed) x10 IC

Announcements:
Check FB & Slack, link coming for Dad’s camp, Fire Dept training set up by PacMan aka Cowboy

T-Claps (Recognition):
Is it ok for YHC to call himself out? I was battling a cold/pollen blend all week and wearing breath taker. This was the toughest workout week I have had in a very LONG time. BT is a beast and you don’t realize it until you wear it. At each AO I posted this week, there was a 30 sec blurb about Testicular Cancer Awareness. We can donate funds to help the society spread the message of the importance of checking yourself regularly. Key task for the month is for each PAX member to make a habit of checking the jewels for any changes. See slack and FB for details on how or just google it. YHC plans to posts to as many different AO’s this month to spread the message.

Prayer:
Pikachu and his episode at Tapline, Crab Legs, Shredder, BS results from CT scan (all clear)

Great to see so many HIM posting today! Apologies for being a bit flustered to start but wasn’t expecting that turn out. It worked well and hope that you broke a sweat today. Thanks to Sir Dawgpound for allowing me to lead my first Q at Crazy Ivan and my last day in BT. Good luck to Yogurt who gets the enjoyment of wearing BT next week with a winning bid of $120. Welcome Pace and Snap (FNG’s). It was real and it was fun but it wasn’t real fun.

BS Out!

A Long 45 Minutes

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10 PAX got stronger this morning at Purple Cobra with 6 for EC. There was an LED appearance as he attempts to get back on track for his annual post goal. Sparty returned to start his 2nd week with F3. YHC wanted to mix it up and brought a circuit workout (after scrambling to find a timer at 4:30 this morning that was up to the task). My first F3 post was at a circuit style workout by Breach, so I figured I would share my painful memories of this day with those lucky PAX that showed up. The rain held off for most of this morning’s workout, but started coming down pretty hard during Mary to cool us off. This morning was surprisingly quiet with little mumblechatter so I assume the PAX got their money’s worth. No merlot, but I did get Pablo to comment that it seemed like a long workout. F3 starts and ends on time. Lucky for us, the last circuit ended right at 0615.

EC:Warbucks, Shamwow, Dahmer, Sparty, LED, Pablo

Warm Up:
5:30 hit and we were off on a mosey to goodwill. Upon arrival we did:

SSH x30IC
Sir Fazio Arm circles x10 forward x10 IC
Windmill x10 IC
Mountain climbers x10 IC

The Workout:
Mosey long way to loading dock for some circuits.
Circuit: 45 sec AMRAP, 15 sec rest. Stopping when we heard the airhorn.
Round 1:
Monkey humpers
Merkins
Jump lunge
Shoulder taps
Prisoner squats
Carolina dry docks

Recover

PAX grabbed 2 rocks each for round 2:
Shoulder press
Curls
Triceps
Dodo bird
Wonder bra
Curls

Pile up rocks at end of white line. PAX spaced out along line and did American hammer passing rocks down line and back.

Block Webb’s 1:3 up to 6:18 because we could not do any more.

PAX made 2 lines, pile rocks in front of each line.
Plank hold while 1st in each line sprints 2 rocks back, 1 each trip until rocks were returned. Many plank exercises were called.

With a few minutes remaining until Mary, we did:
People’s chair x20 IC
Bear crawl across loading dock, crab walk back
People’s chair x20 IC

Mosey to start.

Mary:
Mary circuit – 45 sec AMRAP, 15 sec rest
It was at this point the rain started coming down pretty hard.
LBCs
WWIIs
LSF
Freddy Mercury
Flappy bird
Boat canoe (because it’s pouring and M4L requested it)

Announcements:
ShamWow and Dahmer posting at Healing Transitions Friday and collecting items.
F3 Nation chooses Slack as official commz channel
Sign up to Q Purple Cobra

T-Claps (Recognition):
Sparty strong start to F3.
ShamWow, Dahmer, M4L for posting at the Arena. Need more guys to do this!

Prayer:
Crablegs, Shredder, Double D, Healing Transitioners

YHC took us out

Gotta Catch Them All

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EC: Emeril, Yogurt, UTI, Skidmark, Midget, Pablo, Warbucks, Full House, Crosby, Cowboy, Shamwow, Aquaman, Dawgpound

After Workout Sprints with Yogurt: Yogurt, Pablo, Midget, Emeril, UTI, Warbucks, Aquaman, Katniss, Shamwow

Warm Up:

Circled Up for some nice Side Straddle Hops.

Then we counted off by fours creating five teams of four and one team of three. The teams would be doing Indian Runs for the rest of the warm up and the workout.

Indian Run up to the Ticket Office. Did YHC favorite Good Mornings. It was a beautiful morning already and the good mornings just made it better.

Indian Run to the corner. Did some Hairy Rockettes to stretch out those legs.

Indian Run to the basketball court to do the Sir Fazio Arm Circles along with squats.

Indian Run to the start of the workout.

The Workout:

Stack Em up Indian Run Suicides:

The Stack:
5 Burpees
10 Hand Release Merkins
20 Monkey Humpers
30 LBCs
Stairs / 5 Burpees
2 Trips Hop up Right Foot
2 Trips Hop up Left Foot
2 Trips Hop up Both Feet

Once everyone finish we played the first game of Gotta Catch Them All. — Thank you Cowboy for the initial idea.

The team that finished last in the Indian Run Suicides had zero burpees to do. The chaser team did 10 burpees. Every other team did 5 Burpees. The goal was to Indian Run from the bottom of the ramp around to the basketball court. When the chaser caught you 5 burpees each.

The Teams:

Team Mew: (chasers)

Lucky Charms
UTI
Aquaman
Shamwow

Team Squirtle:

M4L
Pablo
Glass Jaw
Warbucks

Team Togepi:

Pac Man
Pumpkin Spice
Short Pole
Emeril

Team Ditto:

Yogurt
Cowboy
Spanx
Wiggle

Team Koffing:

Buford
Crosby
Skidmark
Particle Board

Team Slowpoke:

Dawgpound
Full House
Katnis

It looks like team Koffing made it without being caught. Team Ditto was caught at the very end.  Excellent job guys.

Mary:

Circled up for the following.
Squatter’s Pyramid
Squat Pulses with Lunges — I asked the pax for friendly numbers.  I got no number lower then an

Announcements:

See Facebook and Slack

T-Claps (Recognition):

Warbucks — Cooper Ridge 10K 47:06  Pace of 7:32.  Great job!!!!

Prayer:

Crablegs and his trial opportunity tomorrow
Shredder and his recovery
All Pax that where not there but want to be out with us.

Carry Each Other’s Burdens

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EC: Emeril, Skid Mark, Nemo, Dumbo, Maybelline, Dawg Pound

Warm Up:

Lap around the lot then some standard warm-up exercises: SSH, Imperial Walkers/Hillbillies, Good Mornings, Sir Fazio Arm Circles.  One more lap around the lot.

The Workout:

Grab all of the gear (2- 3″ firehose logs, 2- 3″ firehose bundles, numerous kettlebells).  The journey we set out on included one lap around the soccer field with various pain stations.  The gear was only carried and not used at any station, this will be explained later.  First stop was at the stage, box jumps and B2W.  Second stop playground, pull ups and merkins. Third stop shelter, Urkins/Derkins/dips/squats.  Fourth stop tennis court, suicides/11s (people’s chair/merkins)/suicides.  Fifth stop along the path for some Broke Back merkins.  Walked back to flag and put gear in the middle of the circle to start Mary.

Mary:

Low slow flutter and LBCs

Announcements:

North/South Convergence Saturday, 30 March.

Check the Slackbook

Prayer:

Maggie/Clay/Crab Legs Always/Unspoken/Happy Birthday Roger Roger

Life Tips by CHiPs: All of the gear was carried throughout the workout to demonstrate the many burdens that we carry around daily.  The gear was not used during the exercises, but hauled from location to location on purpose. This was to demonstrate how meaningless it is to carry our burdens around endlessly, and by doing so, it weakens us mentally and physically for the important moments in life that we need all of our strength to tackle. It is a reminder that we are much stronger when we are not carrying our burdens around alone.  We as men are fixers and never want to appear weak, so we try to fix our hurts by ourselves (alcohol/porn/other addictions) and think that appearing like we “have it all together” it makes us look strong.  Well, that’s a lie!  Paul tells us in Galatians 6:2, “Carry each others burdens, and this way you will fulfill the *law of Christ (*Golden Rule).  We must have men in our life that we can talk to about our hurts/struggles/thoughts, and in so doing we “carry each other’s burdens.”  The enemy, Satan, prowls around like a roaring lion seeking someone to devour.  His main objective is to “steal, kill, and destroy” the very thing you hold dear.  We are constantly under attack and need to be ready.  Therefore, I challenge each PAX to find another man in their life that they can talk to and form a shield lock with when the crap hits the fan.

Recover on the Mosey

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13 PAX braved the wind and the rain and joined YHC for a Purple Cobra beatdown. 5 PAX for EC. Flanigan and Blue Hen made the trek across town to see what all the hype was about. Dutch Oven posted after his first post at Ground Pounder Saturday. Lucky made him feel right at home during the 1st set of people’s chair.

EC: Chips, Dahmer, Maybelline, ShamWow, Warbucks

Warm Up:
Warm up lap around the gas station, then circled up for:
SSH x25 IC
Sir Fazio arm circles x10 forward IC
x10 backward IC
Mountain climbers x20 IC
Moroccan night club x10 IC
Windmill x10 IC

The Workout:
Wasting no time, we jumped right into it. Partnered up and wheelbarrowed to end of lot and back, switching as needed. When switching, 1 monkey humper, incrementing by 1 each switch (up to 10). Lunge walks back to pick up the 6.

Mosey to loading dock. Split into 2 groups, alternating exercises.
3 rounds of:
Partner 1: Peoples Chair
Partner 2: Sumo squat x20

Recover on the lap around Harris Teeter

3 rounds of:
Partner 1: BTTW x10 IC
Partner 2: Derkins x10

With lots of strange sweat stains on the wall, PAX mosey’d to the Goodwill parking lot. Partners bear crawled opposite directions around the parking lot and did x10 brokeback derkins when they met. Then jog around lot and do x10 derkins when reunited. Repeated until YHC called it after roughly 2 rounds.

Mary:
Plank hold indian run halfway across parking lot
Guantanamo’s across 2nd half of parking lot
Circle up for:
American Hammer x20 IC
LBCs x20 IC
Have a nice day x20

Announcements:
Tiger Blood grand opening this Thursday @ Holly Ridge Middle – 0530
North South Convergence Saturday @ Pullen Park – EC 0600, Main 0700
#F3MentalBattle discussions during COT tomorrow at all AOs
Dumbo thinks Auburn will beat UNC

Prayer:
Full House’s dad, PAX struggling with mental health issues

We Are Sparta

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EC: Dawgpound, Maybelline, Emeril, Pikachu, LED, Fonzie, Nemo

Warm Up:

Lap around the Soccer fields
Circle up for the following
Fazio Arm Circles
Good Mornings
Hillbillies
Imperial Walkers

The Workout:

From the Movie 300 the original 300 workout.

25 Pull-ups — Partner assisted
50 Deadlifts — with your KB and your Partners KB
50 Merkins
50 Box Jumps
50 Floor Wipers — These where tough.
50 KB Clean and Press (25 Each Arm)
25 Pull-ups

Mary:

10 KB Plank Pull throughs
10 Each Side Half Kneeling KB Chop
20 Reverse LBC with KB over head
10 Mini Turkish Getups each side
20 Pickle Pounders
20 Homer to Marge
10 KB Plank Pull throughs
10 Each Side Half Kneeling KB Chop
20 Reverse LBC with KB over head

Announcements:

Traveling to Whiplash tomorrow North Carolina Museum of Art.  6 o’clock start time.  Second F at Starbucks, Dawgpound’s treat for all South Wakers that post at the Whip. Clown Car leaves Purple Cobra Parking lot at 5:35

Prayer:

Moby’s dad recovering
Shredder
Crab Legs
Emeril’s Co-worker’s family for father in law had an aneurysm (Bella)

The Longest Balls……To the Wall

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Pax of 17 came out in the gloom at PC. Good job men.

Warm Up: Jogged over to near Planet Fitness on Lassiter Road.  A treasure chest of stolen retaining wall bricks from Target were in an SUV. Circled up for Sir Fozio Arm Circles, Imperial Walkers ( I did hillbillies), Good Mornings, and some hamstring stretches.

The Workout:

Pax paired up with one doing exercises  at bottom of Lassiter Rd while the other ran up the hill to intersection at Sunset Lake road.

Exercises to include 100 Merkins, 100 Curls For the Girls, 100 Squats, and 100 Overhead Presses. Variation of plank hold to wait for the 6.

This was repeated with 50 Merkins, 50 Curls for the Girls, 50 Squats, and 50 Overhead Presses. Variation of plank hold to wait for the 6.

Pax jogged over to behind the cleaners to hold Balls to the Wall for each Pax to perform a slow or fast 10 count.

This was repeated with Peoples Chair 10 count down the line.

Jogged over to starting area for some Mary.

Mary: 30 count low slow flutter, 30 count of pickle pounders, 30 count of superman, 30 count of alternating superman.

Announcements: Thursday Q school 6:30-7:30 Womble. Work day for Crab legs this Sunday 2-5pm. Tube socks is playing in a hockey tourney to raise money for RPD officer shot.  Smile more complain less 5K 5/11/19 9:00 am at Harris Lake.

Prayer:Crab leads, Shredder, and unspoken prays.

DJ Pikachu

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Image result for dj pikachu

YHC hadn’t Q’d in a while and wanted to make sure fritter was extra hard this week, so he asked Dawgpound for the Crazy Ivan Q early in the week. The morning almost ended with a Midget fartsack on the Q thanks to a faulty phone, but thankfully YHC woke up without an alarm at 4:44 – plenty of time to make 5:05 EC start. Crazy Time was sadly missed but The Sir Dawgpound held down the fort on that one.

Poor notes were taken regarding EC attendance – the ones that mattered for fritter were there (YHC and Dawgpound to stay current and Aquaman and ShamWow for new entry) and they were joined by a good contingency of at least Dumbo and Pablo.

Since Crazy Ivan is known for it’s DJs, YHC decided to plan a special playlist.

Warm Up:

Pax were asked to partner up with an accountability partner of similar speed and we were off.

We started in silence (music wise at least) – SSH x15 IC. At this point the mumble chatter was pretty strong because of the silence (despite YHC’s speaker) so the playlist was fired up.

Shake It Off – T Money (Taylor Swift)

We did some more warm up – Fazio Arm Circles, Mountain Climber x10 IC, Standard Merkin x10 IC, Michael Felps (to shake it off some).

The Workout:

We then moved into the thing – one partner does a workout with the kettlebell, the other runs a lap around the parking lot. Switch when the running partner is back, and change workouts when the song changes.

Fourth Of July – Fall Out Boy

Kettlebell swings. These got old

The Man – The Killers

Here’s where we mixed it up. Partners stopped running and we did a themed workout. Plankjacks throughout the song, burpees every time the word man is said. This ended the mumble chatter (well, other than the complaining).

Blank Space – T Money

More Taylor to keep Dawgpound happy so he’ll let me Q again sometime. We did Turkish Getups to feel manly while listening to this.

Rockstar – Nickelback

Pistol Rows at Dumbo’s suggestion. These also got old.

Thunder – Imagine Dragons

Here we go again – bring in the partners, no running. Hold Plank during song, Merkin everytime Thunder is said.

Like a Boss – The Lonely Island

Short song. Curls with partners running. Fun song to introduce the pax to.

Flower (B-Sides) Bring Sally Up – Moby (Not that Moby)

Pax was getting the hang of things now. No running – squats to bring sally up/bring sally down.

I’m On A Boat – The Lonely Island

Another fun song to introduce the pax to.

In  The End – Linkin Park

Single legged deadlifts.

Thunderstruck – AC/DC

Another classic, but a different workout. LBCs throughout, Turkish Getup (unweighted) everytime Thunder/Thunderstruck is said.
Mary:

Despite the protests of the pax Thunderstruck did not count as Mary. We ended with some Pickle Pounders, Heels to the Heavens, and weighted World War 2s.
Announcements:

See Slack/FB. Q School and Mason Dixon Convergence.
Prayer:

Shredder, Crab Legs, unspoken.

 

Always an honor and privilege men – thank you.