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Mercy vs. Grace

FNGs: Welcome Fanny Pack
Warm Up: Two Native American laps around island with hose, then circle up for standard issue warm up.
The Workout: We went for a big lap around the fields with our trusty kettle bells in hand making a stop at the stage, playground, shelter, fence line, and back to parking lot.  There were exercises performed at each location incorporating full body motions (you had to be there).
Mary: Back to lot for Mary in the normal fashion with Pickle Pounders. Each member was encouraged to watch and learn new techniques from fellow PAX.  We also performed LSF’s in the normal way a PAX does.
Announcements: Picnic tomorrow, 12 October 2019, 11a-2p.
T-Claps (Recognition): All of the PAX that came out.
Prayer: Prayers for those suffering with loss, pain, hopelessness, worry, anger, addiction, and all of life’s troubles.

CHiPs word of the day: A lesson on Mercy vs. Grace was given out and explained in a manner only a PAX can understand.  2 John 1:3.

0.0 miles is a long ways to go

It was almost 60 degrees this morning when 8 HIM gathered in the gloom for a 0.0 mile beat down. There was one PAX present for EC – UTI. Flag is planted and we circle up on the basketball courts ready to start the week off right!

EC: UTI. One is the loneliest number…

FNG: None.

Warm Up: SSH, Abe Vigoda, Fazio arm circles (F/R), Seal claps, Overhead claps, Imperial Walkers, Hillbillies.

The Workout: Partner up for accountability. Bear crawl from the basketball court up the hill toward the tennis courts to the end of the guardrail. Stop for 2 sets of Irkins, Dirkins, and Dips. Thanks to Lucky Charms for the strong counting all morning!

We continue up the hill to the tennis courts via a crab walk. This seemed like a better idea on my couch than it did in the gloom. Note taken. At the top of the hill we stop again for a Lazy Dora with your partner.

Lazy Dora:
100 merkins. Partner holds plank and switch every 10 reps.
200 WWIIs. Partner holds 6″ and switch every 20 reps.
300 squats. Partner squat hold and switch every 30 reps.

Leaving the top of the hill headed back down, bunny hop to the top of the guardrail. At this point the arms are too smoked for Irkins or Dirkins so we do 20 dips and keep moving. Our next mode of transportation is Lt. Dans (1 squat then 2 lunge steps) back to the basketball court. With Lt. Dans we increased reps from 1-5 and then back down.

Mary: I think Mary might have been hanging out with Midget today. Neither were present but we had 5 minutes to kill so might as well do some more work! Big boy sit ups, Homer to Marge, pickle pounders, Have a nice day!

Announcements: Picnic (sign up for things we need), GrowRuck (contact Pablo for details).

T-Claps (Recognition): Wallaby. Welcome back to the gloom brother!

Prayer: UTI uncle (fell out of a deer stand), unspoken.

It’s always a pleasure to lead you men in the gloom. Thanks for the opportunity and I’ll try to do better next time!

That time that Burt Reynolds Fartsacked….

Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever…  Sorry PAX, UTIs head is a little spinny this week. (more than usual even)

EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu

FNGs: 0

Warm Up:  Overhead Arm Stretch, SSH, 1 lap around the Ivan lot

On the warm-up Flanigan commented on the lack of Burt Reynolds.  No F3 guy named Burt, no Q with a stash, or with a cowboy hat.  He was promised Burt F-ing Reynolds!!!  I told him… dude fartsacked….  it happens…

The Workout:  15x for each single hand move 30x for each 2 handed move

  • One Arm Swing (15 each hand)
    Single Leg Stiff Deadlift / Kickstand (same leg out/arm lift)
    Two Handed Kettlebell Press (overhead)
    Goblet Squat Jump (hold crown)
    Chest Press + Overhead Sit Up / Crunch (one handed each side)
    Snatch / High Pull (one handed each side)
    Reverse Lunge + Curl / Split Squat
    Ribbons (loop bell overhead, pass behind)
    Thruster (squat and press overhead, one hand)
    Staggered One Arm Row
    American Hammer with bell
    Figure 8’s Side to Side
    Sumo Deadlift to Upright Row
    Pullover + Leg Raise / Knee Raise (lay down touch your toes – dying cockroach sort of)

This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form.  Thank you guys for your leadership.  Lots of post workout praise for my time in the hot seat.  Thanks for the encouragement HIM.  Appreciate all of you!

Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:

Reminder.  Oct. 12th is the picnic.  Signup sheet is posted.  Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after

T-Claps (Recognition):  Those in attendance at Ivan.  Thanks for the support.

Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps

Prayer:  That 187, Bernie, Sassy’s beer mile team loses graciously

For serious…  YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.

An elderly family friend of YHCs has been hospitalized.  Praying for the best and for her family as she recovers.

Welcome Midget Flow

Yoga EC: Dawgpound, Emeril, Lucky
EC: Deadbolt, Mookie
FNGs: Sadly None
Warm Up:

Took the workout to some sunlight. I know now its artificial light. I just thought maybe the sun came out a bit early for Crazy Ivan.

Circled up for the following:

Side Straddle Hop
Fazio Arm Circles
Good Mornings
Daisy Pickers

Kettlebell Swing Progression:
Bell against stomach
Two handed swing
One Arm Swing
Traveling Swing

The Workout:

I brought back some of my favorite flows from the past. Plus I created my own flow and the pax changed the name of some of the Mary Flow and gave it a name.

Flow 1:
Row Right Arm
Kneeling Clean Right Arm
Press
Stand
Row Left Arm
Kneeling Clean Left Arm
Press
Stand

Flow 2:
Clean
Squat
Bicep Curl
Stand
Press
Tricep Curl

Flow 3: (Dawgpound Flow)
Pushup Right Hand on Bell
Across Row with Left Hand
Snatch Left Arm
Pushup Left Hand on Bell
Across Row with Right Hand
Snatch Right Arm

5 total Reps Flow 1
Side Straddle Hop
5 total Reps Flow 1
Mountain Climbers
5 total Reps Flow 1
LBCs

5 total Reps Flow 2
Side Straddle Hop
5 total Reps Flow 2
Mountain Climbers
5 total Reps Flow 2
LBCs

5 total Reps Flow 3
Side Straddle Hop
5 total Reps Flow 3
Mountain Climbers
5 total Reps Flow 3
LBCs

Mary:

Midget Flow:
Midget Love Handles
Midget Cookie Pouch (Sternum Pull)
Midget Standups (Mini Turkish Getups)

3 rounds of the Midget Flow

Announcements:

Picnic October 12th

T-Claps (Recognition):

UTI with breath taker

Prayer:

All Pax training for something
Unspoken Prayers

Where’s LED? I mean Cupid? Ah hell. I got this Q

 

 

PAX of 9 (+ 2 runners who joined us for COT) at Paradise City waited on our Q to show up. Expectations were @LED would be leading us.  Apparetnly there was a communication mix-up and @Cupid was actually supposed to run PC.   Regardless neither of them showed up so YHC took it upon himself to lead his favorite AO.  The PAX knew there would be running involved and they weren’t disappointed as we logged 3 miles doing the Nickel challenge.  Snap won with 6 repetitions.  Lucky tacked on 5.

FNGs: None

Warm Up: Jog around the soccer fields.  SSH, Good Mornings, Windmills

The Workout: Nickels:  5 burpees at bottom of the ramp.  Run to corner near tennis courts.   x5 deconstructed merkins (5 wide, 5 normal, 5 close).  Run back to ramp. Rinse and repeat as many times as you can.

Mary: 5 Burpees for Seabreeze being tardy.   Some Core and Stretching work

Announcements: See Slack

T-Claps (Recognition): N/A

Prayer: Dumbo took us out

9/11 Stair Climb

At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.

FNGs: Welcome Side Piece, Smokey, and Swanson!

Warm Up: SSH x20, mountain climbers x20, good mornings x20

The Workout:

110+ flights of stairs.

Dawg was like a good Margarita… Salty!!!

Emeril has been hanging out with CarPex for too long. Whoever signed him up for a CarPex 9 man team needs to get their butt back out at F3 South Wake and talk to this guy. He never shut up today. Just kept yapping about something. He’s a good man that is influenced too easily by the folks he works out with. He needs to stop working out with CarPex. This has to stop. PLEASE MAKE IT STOP!!

FNGs: I don’t know why but none showed up today.
EC Yoga: Dawgpound, Emeril, Lucky Charms
EC: Particle Board, Dahmer, 187, ShamWow (I’m guessing on this one)

Warm Up:

We circled up. Didn’t even take a lap. This was a 0.0 running workout. For all of those that want less running today was the day for you.

25 In Cadence Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
10 Daisy Pickers
10 Good Mornings

Class:

There where five types of Exercises with variations of difficulty.

Pull Series:
Straddle Pull
Standard Pull
Across Body Pull

Push Series:

Assisted waiter Push Press
Single Arm Push Press
Bottoms Up Push Press

Sternum Pull Series:
— Sternum Pull starts lying on your pick and having the bell behind your head. Then bring the bell to your sternum as you sit up.

Sternum Pull
Sternum Pull into a seated Press

Bridge Chest Press Series:
— Lying on your back go into a bridge position for chest presses.
Normal chest press in Bridge position
Alternating Side to Side Chest Press
Alternating Side to Side Chest Press with a Squeeze

Push Up Series:
Kettlebell pushups on your knees
Kettlebell pushups
Plyo Kettlebell pushups

The Workout:

Each pax was supposed to decide which version of the series they wanted to do for the workout.
We did 8 rounds of each exercise. 20 seconds of exercise plus 10 seconds of either Mountain Climbers or Side Straddle Hops
This means we did a total of 40 rounds.  You did all 8 rounds in a row and then moved onto the next exercise.

Mary:

10 In Cadence Hillbillies
10 in Cadence Imperial Walkers
Bat Wing

  • 10 Fazio Arm Circles Forward
  • 10 Fazio Arm Circles Backwards
  • 10 Seal Claps in Cadence
  • 10 Overhead claps in Cadence
  • 10 Ralphies in cadence

10 in Cadence Floor Wipers
10 in Cadence Toe Taps

Announcements:
9/11 Stair Climb at NC State
BRR
Convergence Sugg Farm Monday at 6 AM

T-Claps (Recognition):
Prayer:

All Pax for good health
Emeril and his parents selling their house and moving down here
Quiver and job as the company he works for was bought by another company.

It’s called a plank, not downward dog.

FNGs: None
Warm Up: Quick mosey from the Ting Lot up the ramp to the ticket booths. SSH x50 (for Pikachu), Frankenstein x15, Imperial Walker x12, Daisy Picker x15 (Slow), off to the thang…
The Workout: My first Q at Paradise City and this was a crew who I knew would bring it. I was just trying to keep up… We did a stacked Dora of sorts. Here’s the workout:

All stops were lead in with 2 groups of 4 in an Indian Run through Stop 4 – Where we did partner sprints to the next, on YHC’s count – ending with jail breaks into the last 2. The speed on these Indian Runs were no joke… Nice work men!

Stop 1: 20 Hand Release Merkin, 20 Smurf Jacks

Stop 2: 20 HRM, 20 SJ, 50 Low Slow Flutter (2 count)

Stop 3: 20 HRM, 20 SJ, 20 LSF, 50 Mountain Climbers

Stop 4: 20 HRM, 20 SJ, 20 LSF, 20 MC, 50 second Plank Hold (Emeril calls out to YHC about it being a plank and not downward dog…. Good form!)

Next 4 stops, remove the first exercise and shift down with 50 second planks at each stop. (Pablo to Emeril about downward dog…. “I’m stretching”)

Looking at the time as we inched nearing just the 50 second plank hold left, YHC decided to add 50 WWII’s with the 50 second plank as we rounded back for Mary.

Mary:  Popcorn Mary with 20 count exercises – round the horn for 8 in total ending with Pickle Pounders and Have a nice day.

Announcements: We decided to skip the social calendar for 2020 with YHC at the helm again… 10/12 save the date for South Wake BBQ at Harris Lake. Sign up for Iron PAX Challenge – LED stepping up to run the weekly Q. See Slack.
T-Claps (Recognition): EC: Pablo, Lucky, UTI, Pikachu (I think I saw he got +8 this am starting at 4:30, Solid brother…)
Prayer: Noah’s Ark, Unspoken. YHC took us out.

Pikachu called in sick

FNGs: None

Warm Up: Quick Jog,  SSH, Hillbillies, Burpees, Some other stuff I don’t remember

The Workout: Partner Dora

As I was headed to Crazy Ivan at 4:45 this morning I received a text from Pikachu asking me to fill in as Pikachu wasn’t feeling well.   I agreed and texted Dawg to let him know.   EC Yoga by Emeril, Dawg and Lucky Charms at 4:55.  During Yoga, Dawg said that Dumbo had a good suggestion for doing a Dora with kettle bells so we talked it through and here’s what we came up with as 5 other Pax rolled in for the workout.

Round 1:  300 KB Swings.  150 per partner.  When partner 1 is doing swings, partner 2 is doing an Ab exercise

10 Burpees each

Round 2:  200 Goblin Squats.  100 per partner.  When partner 1 is doing swings, partner 2 is doing an Ab exercise

Quick jog around parking lot

Round 3: 100 Shoulder presses.  50 per partner.  When partner 1 is doing swings, partner 2 is doing an Ab exercise

Dawg took over and headed the Pax to the auditorium for rounds of peoples chair and balls to the wall followed by some lunges.

Back to the parking lot for Mary led by Emeril.

Mary:

Rounds of Stretches mixed with Merkins

Announcements:

None

T-Claps (Recognition):

Dawg for stepping up and helping me Q

Prayer:

Pumpkin Spice – Life, Family, Marriage
Dawg – Putting one of his dogs down at 4pm today

Roger Roger took us out

Recover on the Jog..

Paradise City has to be one of my favorite AO’s in all of SouthWake. Over the past two years some of the more memorable moments for YHC happened right there in that parking lot..like the time Chips almost made half the PAX merlot with a combination of WWII’s and wind sprints. That may have been the time someone questioned the complexity and the difficulty being offered at PC. Yep- Chips almost made me merlot that morning and may have been one of the hardest workouts ever delivered to YHC. Other more memorable moments were the 4 man Indian Runs where Emeril makes quick eye contact with you to partner up and then with the bait and switch, pulls in Lucky Charms and Warbucks to run with you.  Good Times!

And who doesn’t love a Banana Seat beatdown? Build-a-Bears for days. After that morning, I don’t think I could lift my arms for a week. Suicides in the tennis courts trying to match Brony stride for stride and who could forget the Return of Stark Q, where Dumbo went missing a few times. Felt like deja vu this morning, except Dumbo was completely missing and was really hoping he’d return. Unfortunately, fell victim to the fartsack.

Paradise City is also the physical place where Roger Roger tricked YHC into running a half marathon without even knowing it. At the time I hadn’t invested in a Garmin watch to track runs, so completely relied on the other PAX around me to know the routes and ran whatever they decided for the day. That morning we met in the parking lot and just decided to go out and get some miles. We talked and ran for a while and by the time we returned to Ting, he turns to me and says, “let’s do the ramp and around the back to finish up.” As we finished up past the basketball courts he asks, “how far do you think we went?” Not sure, 8-9 miles?, I say. “Well Mookie- you just ran your first 1/2 marathon.”

Paradise City also happens to be my first AO and home of one of my favorite phrases that I’ll credit Emeril with… “Recover on the Jog.” This has always been the phrase I hear heading up the ramp. So this morning with so many memorable Q’s and so much material to work with, YHC decided on a run-centric Q putting the ramp and tunnel in play.

Early morning EC’ers: Emeril, DawgPound, Buford, Cowboy, Full House, Lucky Charms, UTI got some extra miles for the main event. As they returned schwetty they were joined by Deadbolt, Wiggly and Steamboat, Snap, Katniss, Redenbacher, with a surprise visit by Midget. The morning got even better with DoubleD making only his second appearance ever to PC just to celebrate YHC’s 2-year anniversary. No FNGs so no disclaimer needed. 6am hit and it was Go Time!

Warm Up: Alternating runs, with shuffles and carioca weaving up and down the parking lot until we all circled up in the middle in front of the ramp entrance. Imperial Walkers X10, Hillbillies X10, Good Mornings X10 IC, Fazio Arms 10F/10B. One last set which was an exaggerated Prison Squat with a 2 count all the way down X10. Fellowship run up the ramp. At the top of the ramp performed clockwork merkins at 1, 2, and 3 o’clock (YHC messed up the count and short changed the PAX), “recovered on the jog” to the back of the lot on the downslope in front of the tennis courts for merkins at 4, 5, and 6 o’clock. Proceeded with the fellowship jog to the basketball courts for 7, 8, and 9, and then finished up in front of the ramp with 10, 11, and 12 o’clock. PAX held squat hold while I explained the first segment of the workout.

The Workout: Decided on some 7’s this morning with an exaggerated squat at the bottom of the ramp to start and 6 star jumps at the top. PAX continued until they were down to 6 squats at the bottom and 1 star jump at the top. YHC recommended PAX grab some accountability partners to push them up and down the ramp. Added a final instruction that if PAX ended early, we’d pick up the six and continue until all finished. Although I didn’t have Yogurt this morning to talk his typical trash talk about Tom Brady as we sprint up the ramp, I had Steamboat and he provided a consistent pace up and down the ramp with some encouragement from Emeril, who urged us not to let Snap lap us. If he only saw Snap laying down the hammer at Derek Davis this weekend, he’d know that I would easily concede him lapping me 2 times over. At least it wasn’t 3. Newsflash- Snap is fast…Very Fast.

While picking up the six, we eventually ended at the top of the hill where YHC kept the PAX loose with additional Star Jumps and Squats in cadence while waiting for the remaining PAX to finish. Once all accounted for, we split the PAX into 2 Indian Run lines and continued the lines all the way to the guard rails on the opposite side of the basketball courts.

At the guard rails, PAX performed some Erkins, Derkins, and Dips (a nod to Slide Rule). YHC then instructed PAX to remain in their lines and venture to the tunnel. Didn’t have a great name for this, but called it Mookie’s carwash. PAX lined up tight on opposite ends of the tunnel. PAX would wall walk B2W style to the opening and run out to the end of the paved path. PAX performed this exercise on each side of the tunnel and ran both paths. With 8 minutes left, YHC instructed PAX to the flag and circle up for Mary.

Mary: Mountain Climbers X15, Shoulder Taps IC X15, Pickle Pounders X15, Freddy Mercury X15, LBC X30.

Announcements:  Deadbolt has Purple Cobra tomorrow, while Pikachu has the Nutcracker. Should be a great Tuesday, Men! Get out there and post.
T-Claps (Recognition): All PAX who traveled out this morning to support this anniversary Q. Additionally, those getting EC on top of this 3 mile Q.

Prayer: Prayers for Noah’s Ark and his M, Michelle. PAX who are injured and recovering from injury. YHC took us out. Men- It has been an honor and privilege to lead you this morning and get to know each and everyone of you in F3-SouthWake over these past 2 years. Here’s to many more good times and quality years in the gloom.