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Small Wall & Pancakes

/in /QIC:
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YHC pulled in at 0522 to a parking lot already packed with cars along with tons of election signs. HIM started filing in from EC runs as well. Two from home and others from a 2 mile run. Cotters Boy George was back and happy to be in the gloom. 15 PAX gathered with 2 mins to go. FNG was given the disclosure and we were off.

FNGs:
Spinal Tap (#11 for HSHS Football)

Warm Up:
Run down to corner parking lot
Air squared x20 IC
Windmills x10 IC
Slalom x20 IC
Werkins x20
Mtn Climbers x20 IC

The Workout:
Mosey to short wall across the street in front of school
Box jumps
Seated squats leg lifts
DD’s – diamond dirkens
3sets x 15reps

Mosey over to gradual hill for stack’ems (did somebody really just say like pancakes?)
5 burpees
10 monkey humpers
15 pickle pounders
20 merkins
25 star jumps
Broad jump to 2nd sign (about 20 yards) then run to top, new exercise only at top, run back down, stack’em at the bottom

Bear crawl / Crawl bear suicides
2 parking spots forward then back to start, 4 spots then back, 6 then back

Mary:
X’s and O’s x10
100’s
Australian snow angels x20 IC
Windshield wipers x10 IC

T-Claps (Recognition):
Vistors that typically don’t post. Boy George for making his comeback to the gloom.

Announcements:
ATT run this Saturday, The Mule 3/14

Prayer:
Forceps family, Wallaby and family, Lipsticks sister, Finkles hand from surgery, Fromunga personal stuff, Yosef’s son broken femur, Praise for Gamecocks daughter turning 2

Awesome job today guys! Great to see so many HIM at The Nest. This site has a lot to offer. Thanks for allowing me to lead this morning.

BS Out!

Last Man Standing

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YHC had been thinking about this Q for a few weeks and trying to figure out how to pull it off. I wanted to make sure everyone pushed themselves but we all stayed together. How we could modify and keep the integrity of workout in tact. It was challenging to pull off but I think it well this time. I’ll reflect more on it and take suggestions on how to improve. The main even was pre-blasted so everyone knew what was coming.

This is also a great workout to prepare for the South Wake Beer Mile in October.

EC: Deadbolt, Mookie, Skidmark

FNGs: None

Warm Up: Very minimal as we got right to it. 25 SSH, 10cc IW, 10cc Hillbillies

The Workout: Last man standing theme. Down to the tunnel and runs were completed on the long portion of the greenway

  • 1/4 mile run and a minimum of 5 rep exercises completed in certain amount of time.
  • 1st round needed to be completed in 2:40 (includes running and exercises)
  • 2nd round 2:35
  • 3rd round 2:30
  • So on and so forth
  • We completed 12 rounds for 3 miles with the last at 1:50 return and completed the exercises. At this time we had 6 Pax still in: Snap, Pablo, Pikachu, Lipstick, Lucky Charms, and Skidmark
  • If you didn’t make the cutoff time you ran to until leaders were coming back and then did exercises with the group.

Indian Run around the complex with stops to 10 counts of erkins, derkins, and dips, 10 burpees OYO, 10 box jumps, and 25 merkins.

Return to basketball court

Mary: 10 minutes of stretching

Announcements: Long Ass Run Saturday. 22 milers start at 0715 from New Hill. 14.5 mile from New Hope Church Road at 0815, 0930 South Point Mall. Details on Slack.

T-Claps (Recognition): Pax this morning really pushed themselves. Lipstick somehow managed to run a lap, do exercises, take a shit, and make the next run in time. Quite impressive!

Prayer: Wallabee, Bernie’s family, Buford’s friend, those battling addictions

Take your time, we will wait.

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Ten for some running and rucking at AGS. 7 human and 1 pup runners and 2 ruckers. YHC saw that the Q sheet was empty for AGS and was planning on running his favorite route around Bass Lake anyway, grabbed the Q and made these guys run it with me. Initially planned on running Soul Crusher, but decided against it for safety reasons. I’ll wait until it get a little light out and maybe we can do some hill repeats? COT was slightly delayed due to some sever intestinal distress from YHC. I told them to carry on without me, but being the decent men that they are, everyone waited on me to wrap up COT.

FNGs: Nope.

Warm Up: SSHs, Frankensteins, Daisy Pickers all of which impressed UTI.

The Workout: Womble > Greenway > Bass Lake (clockwise) > Greenway > Womble

Mary:

Announcements: Lots of 3rd F opportunities, new spreadsheet. Keep an eye out on Facebook and Slack.

T-Claps (Recognition):

Prayer: Forceps and his family

Wait…What did Sprinkler just say?.. 8 PAX Get Some Laughs and Rock Work at GP

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Q Tour Bus had YHC’s next stop at Ground Pounder. Home of the best mumblechatter in SouthWake. Saturday morning’s exchanges definitely did not disappoint. Loving this Q tour thing and getting to know PAX I typically do not see at the AO’s normally frequented. Over the past few weeks, I’ve had the opportunity to post and have a few 2nd F’s with Sprinkler. All I can say is this guy is hilarious if you ever have some time to be stationary with the guy and just talk. Most of my exchanges with him have been at U-Turn runs and a single run at AGS, but after a few coffee stops has me feeling that he needs to Q somewhere soon, and when he does, I’ll be one of the first to HC.

Rolled in early as has been the case at the other AO’s. YHC has been here before, but usually see something I haven’t noticed and always looking for ways to change things up. As I rolled in, I saw Redenbacher’s car parked along the fence side spaces, but no Redenbacher in site. Planted flag and began ‘chalking’ the parking lot with the exercise circuit we’d perform for this edition of Ground Pounder. As I was finishing up with the chalk, I see Redenbacher coming in in the distance. Solid EC+ Uturn and then back for a double down. He wasn’t looking right and later explained that he had a few splashes of merlot on the runs this morning, but was gonna stick it out and have some fun with rocks.

Cars started rolling in carrying Shredder, DOA, Schroeder, Fanny Pack, Sprinkler. We later got a visit from Midget, who had texted YHC that he’d be coming in hot from this morning’s Whiplash in Raleigh. A solid 8 this morning.

Friggin Cold was the forecast this morning not exactly pleasant for rock work, but we decided to get warmed up quickly. First time this week I broke a promise to PAX regarding the workout. I promised no running, but had to get a light mosey in to get the blood circulating. It was a skinny lap so no harm no foul.

Warm Up: Circled up for SSH’s X20, Good Morning’s X10, Imperial Walkers X10, Hillbillies X10, Bat Wings 20 Fazio F\B, Overhead, Seals. Morocan Nightclubs. Mumblechatter started to brew as we moved over to the rock pile to pick out a few gems.

The Workout: Instructed PAX to find a nice rock, one they’d be comfortable with doing a series of full body exercises with. There would be 7 stations this morning, with some Cusacks and Bear Crawls in between.

Station 1: All with Rock

Squats X20 on YHC’s Up and Down

Squat Presses X20 on YHC’s Up and Down

One of the lessons YHC has to learn is to not be so serious when he Q’s. I have a tendency to get too focused on the cadence and exercise count that I miss all of the quality mumblechatter that goes on. As I got half way through the squat press count, Midget started some exchange about how Sprinkler is going to put out “Fanny’s” fire on this posting challenge. From there, it escalated to something about some famous actor guy, Ron J. Eremy something, and then later punctuated by the Merriam-Webster-Shredder definition of the word “Indefinitely.”

Finished up this station with Upright rows X20

Cusack’d to Station 2

Station 2: All with Rock

-Ground Pounders X15

-Simba’s X5 left to right\right to left

-Wonder Bras X20 in cadence

Cusack’d to Station 3 (Playground)

Station 3:  (Playground) All with Rock

-Uneven Merkins on Rock X10

Derkins X10  in Cadence with slaps on each side of the rock (kind of like extra shoulder taps) before moving back in starting position

Dips with Rock X15

Cusack to Station 4

Station 4: All with Rock

-Overhead Presses X20

-2 Handed Front Raises X15 (modify exercise is more upright rows if rock too heavy)

-Tricep Extensions X20

Station 5: All with Rock

“Nemos”

-Start at top curl half way X25

-Start at bottom curl half way X25

-Start at bottom all way to top X25 (all exercises in cadence)

YHC advised PAX to switch out rocks with a smaller version. One that would be challenging for “Bus Drivers”

Station 6: (Back side of the bathrooms along the wall)

-Peoples Chair with Bus Drivers X15 in cadence

-Balls to the wall X20 in cadence

-Peoples Chair with Bus Drivers X15 in cadence

YHC advised PAX to partner up and pick a rock they’d both be comfortable with in plank position.

Station 7:

Partner 1- Planked with Rock; Partner 2- Bear Crawl 20 yard to the next speed bump; mosey back

Rinse\Repeat

Back to the rock pile for 2 burn out sets  of curls and tricep extensions X30 and X29 in cadence respectively (short changed PAX on that last rep. Lost count).

Mary: Series of Pigeon Stretches, Downward Dog transition to upright position. Good Mornings X10, Right leg over Left; Left Leg over Right. Planks, Low Slow Flutter X20, LBC X20, Pickle Pounders X20 all in cadence. Have a nice day!

Announcements: Check slack for 3rd F opportunities

T-Claps (Recognition): All those posting to U-Turn and Whiplash with a Double Down today. Additionally, the 8 PAX today posting in 28 degree cold and putting up with YHC’s rock workout.

Prayer: Moment of silence for Forcep’s son. Additionally prayers for Forceps and his family. Sprinkler took us out.

Roses Are Red, Violets are Blue, 20 PAX @Cletus…And There was Lots to Do..

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Q Tour again rode through Womble, picking up where YHC left off on Wednesday at TBD. Pre-Blast promised a bouquet of heart friendly PAX-inspired exercises to increase endurance and stamina. No false advertising this week as YHC wanted to make sure Friday’s addition of Cletus didn’t slow PAX down like an assortment box of chocolates. Today and this week, YHC was aiming for high-intensity, strategically placed exercises.

Having been to a fair share of AO’s, I’ve seen a great many things, and very fortunate to have met some HIM along the way that have not only pushed me, but also had the opportunity to learn from. As I was planning this workout after TBD on Wednesday, I decided to reach out to several PAX each with their own styles as Q and those that have a unique way of bringing out the best in PAX to ask them their trademark or favorite exercises. There are many out there and fortunately for me I have many more Q’s to go this month, so don’t be surprised if I hit any of you up soon that are not listed below.

YHC first dropped a DM to Yogurt on Slack- This might be the only guy that doesn’t get tired at Paradise City. So much so that he runs the ramp at Ting after the workout. When I say run though, its not a run. It’s more of a sprint, and if you see Yogurt sprint, he is a blur going up the ramp. The guy is just fast, really fast. He also credits core work as a foundation for his running and that is an element we needed for this workout.

YHC’s next DM was to Pikachu- The man loves turkish get-ups. YHC hates turkish get ups. No way we were doing these. These and crab walks are my cryptonite. What else does he like? Bear Crawls and Burpees…done!

Next on to Nemo- This guy is notorious for minimal run, high intensity AO’s. His secret weapons, SSH’s and Goof Balls..Oh, and a killer arm routine with rocks. Perfect!

Last on the DM list was Banana Seat- Always a solid workout with this guy. The one Q I seek out when he’s touring to guest Q spots throughout SouthWake and Carpex. Always methodical, pays attention to detail, and most import…form. No surprises here, his pick is Derkin Fence Shuffles starting at the top and working to the bottom. Full body exercise that engages the core and toasts the shoulders.

YHC likes to mosey, so we made sure we had a plan for that to keep us moving this morning.

Quite a few morning PAX got some EC along with Deadbolt, who started early on his way to a solo 8 miles.

As I made my way from marking the back lot, cars started to rolling in. Potts, who had been there on Wednesday, apparently was present to make sure YHC was true to his word in switching up the work out. Hopefully, YHC would not let him down.

PAX started rolling in from EC and before we knew it, there were 20 total PAX, including Cupid, who was posting for his 1 year Anniversary. It was Valentine’s Day. He had to post.

YHC welcomed everybody. No FNG’s so the only disclaimer was that we would keep it moving today… and oh.. Happy Valentine’s Day.

5:30am hit and we were off with the following workout.

Warm Up: Skinny loop around the lot, being careful to side step the FIA ladies and their yoga mats. Entered the first tennis court for shuffles in multiple directions around the court. Already started to hear Midget and his mumblechatter, which was my signal to turn it up a little. Increased the jogging speed a little as we exited the first court and entered 2nd for more of the same with alternating shuffles and then back out. Once out of the courts, exited out of the lot toward the lot surrounded by the rocks we all know and love.

Circled up for Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, SSH’s X20, Goof Balls X20, Bat Wings 20’s Fazio B\F, Seal Claps, Overhead Claps. Instructed PAX to the rock pile. PAX were to pick a rock they were comfortable with as this would be their rock for everything that came after this.

The Workout:

Rock Curls

With the rock, performed 3 sets of 25 Curls in cadence

-Rock starting at top of the curl and half way down

-Rock starting at the bottom and curl half way to the middle

-Rock starting at the bottom and all the way to the top

-Happy Valentine’s Day…Love, Nemo

Cusacked the rocks to the lot behind the volleyball courts. This was a longer mosey and as we had time on the mosey, YHC instructed PAX to get familiar with another PAX and find an accountability partner for this next series of exercises. With everyone partnered up, PAX squat holded with the rocks as we waited on the six. Six was in, and PAX saw 3 cones in the distance spaced about 10 yards apart.

Pop a Squat and Core Speed

-All PAX goblet Squats on YHC’s up and down, leveraging quality form and going all the way down on each rep

-Partner suicide planks. Partner 1 in blank with rock on their back, Partner 2 performs suicide. Rinse repeat with partner switch out.

-Happy Valentine’s Day… Love, Yogurt

Returned rocks to the pile, formed a single line of 20 PAX for an Indian Run to the back lot

Bear Crawl Burpee Trains

Carefully labeled the start of 2 tracks with the words, Train 1 and Train 2. PAX split up into 2 groups of 10

-Both lines continued in bear crawl mode with the guy in the back pulling double time on the crawl to the front. When they arrive at the front they call out 1 or 2 depending on the line, and when they did, all PAX would perform 1 or 2 burpees depending on the train. Went the length of the lot with all PAX getting a chance to move to the front.

-Called a short recovery mosey around the back half of the lot, back to the Train station. YHC called for PAX to partner up for some patty cake Merkins X25.

-Happy Valentine’s Day…Love, Pikachu

mosey’d single file to the fence for the next group of exercises

Cupid Derkin Shuffles

-PAX would occupy their own section of fence and perform some Derkin Shuffles starting at the top of the 3 rung ladder fence

-5 Derkins at the top then shuffle and move down a rung

-5 Derkins in the middle then shuffle and move down a rung

-5 Derkins at the bottom then shuffle and move back to the top

At this point, YHC could tell he was losing PAX as my voice didn’t carry down the line and should have pulled up a fence section in the middle to be audible to both sides. Note to self for later Q’s. One more set was performed and continued in Indian Run back to Tennis Courts.

-Happy Valentine’s Day…Love, Banana Seat

People’s Suicides.. Get some Balls and Sprint

-Partner back up.. Partner 1- Peoples Chair, Partner 2 Suicides (switch)

-Partner 1- Balls to the Wall (Fence), Partner 2 Suicides (switch)

-Happy Valentines Day… Love, YHC

Great efforts on these. One of these day’s YHC will catch UTI, but not likely, especially not on Valentine’s Day.

Mary: Asked 3 out of the 4 PAX present that helped create today’s workout give their favorite Mary exercise- Banana Seat- of course Freddy Mercury’s, Yogurt-American Hammers, Pikachu- Break Dancers, and as Nemo was not present…called on Cupid, as it was his Anniversary. Cupid gave PAX probably the longest 1-minute regular plank hold in recent memory. YHC gave one last exercise….Pickle Pounders in cadence X20.

Announcements: Check Slack for 3rd F opportunities. Healing Transition workouts on Friday’s. Try and get out their and post.

T-Claps (Recognition): All PAX getting after it on Friday. DB for a solo 8-mi run and those getting in some EC

Prayer: Moment of Silence and prayers for our brother Forceps and his family. Prayers for Wallaby and Lipstick’s sister. First responders and military personnel. All unspoken. YHC took us out.

Curb Appeal.. 10 PAX Post to TBD for a Valentine’s Day Dress Rehearsal

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Open spot on the Q-sheet and another opportunity for YHC to continue his SouthWake tour. This time through familiar territory. TBD is one of many AO’s that is operated out of Womble, the home of many memorable beatdowns and sunrises.

Though familiar territory, YHC arrived early to mark the back lot beyond the soccer fields. Planted the flag, greeted Deadbolt as he made his way to start EC along with Dahmer, who also arrived early. There were many exercises on the menu this morning. YHC pulled a Maybelline by writing them down in chalk on the pavement along with a series of marks to help PAX know where to start and stop.

Arrived back to the flag to witness a series of cars start to roll in. Pots, Java, Oboe, Cinder, Snap, Fanny Pack, and yes- a Midget sighting. After a series of fartsacks and numerous alarm malfunctions this week, he made it.

At that time, FIA started rolling in. Not sure of their workout this morning, but the amount of gear that was being carried to the picnic shelter was significant. Whatever was planned possibly included a week long trip afterwards. 5:30 hit..no FNG’s. Go Time..

Warm Up: Light jog around the lot, leading PAX to the first tennis court on the right for shuffles around the perimeter of the court, alternating lead leg on direction of the shuffle. Exited the first court and proceeded to the next for a rinse repeat and then back out to the lot, leading PAX to the far end of the lot to circle up for the following:

Imperial Walkers IC X10, Hillbillies X10, Good Mornings X10, Prison Squats X10, Bat Wings-Fazio F\B X20, Seal Claps X20, Overhead Claps X20. Mosey to the shelter single file past the FIA workout and to the left around the soccer field Indian Run style.

The Workout:

Brought PAX almost to the backside of the lot, where we converged for some lunge walks back to the speed bump in the center. Instructed PAX to find a parking spot and fill it. With each PAX occupying a parking space, they would sprint to the opposite space directly across and plank hold for the six.

Within this parking space, PAX would perform 1 burpee and mosey back to the start. Sprint back to opposite space and perform exercises in the following pattern

1 burpee, 2 curb merkins- sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins- sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins (in retrospect, pretty much the same as curb merkins)-sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins, 5 Dips-sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins, 5 Dips, 6 Nipplers-sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins, 5 Dips, 6 Nipplers, 7 Shoulder Taps-sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins, 5 Dips, 6 Nipplers, 7 Shoulder Taps, 8 Squats-sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins, 5 Dips, 6 Nipplers, 7 Shoulder Taps, 8 Squats, 20 LBC

Group mosey’d back to the speed bump to find the words “BEAR CRAWL” in front of them, so that’s what we did for about 25 yards to the marks YHC had chalked up earlier. At the marks, PAX continued their mosey in single file around the lot where we encountered an “X” along one of the parking spaces, which indicated the entry point for PAX to grab some curb for some curb plank shuffles. PAX proceeded in a single file plank with both hands on the curb shuffling down the line. After about 12 parking spaces, we landed on another “X,” which signified the end of the shuffles. Continued mosey, which transitioned to an Indian Run to the rock pile on the other side of the park. A quick check of the PAX, YHC noticed that we still had some trailing PAX, so instituted an impromptu set of squats while the six came in. With tight formation in tact, continued the Indian Run to the rock pile.

Instructed PAX to pick a rock that will challenge them, but nothing too crazy which would prevent them from performing 20 reps. Circled up for some arm work.

Wonder Bras X10, Curls X10, Triceps X10 (in cadence)

Rinse\Repeat X15 and X20

Indian Run back to the right side tennis court. Lined up along the long side of the court for some Jack Webbs in 1:3 ratio- Merkins and Air Presses in cadence, with a sprint intermission back and forth to the point of origin. Got to a 6:18 ratio before Midget asked when the work out was going to start..That’s when YHC knows he’s done about half the workout and coming off 3 days rest… Did one last sprint intermission and took PAX to the far end tennis courts for some balls to the wall-fence style X20 in cadence.

Circled up for Mary

Mary: Low Slow Flutter X20, LBC X20, Pickle Pounders X20, Homer to Marge X20, Regular Plank, Right Arm\Right Leg up, Left Arm\Left Leg up, Downward Dog, Left over Right, Right over Left with quality hamstring and calf stretches, and one last Good Morning for good measure. Have a nice day.

Announcements: Check Slack for 3rd F opportunities. YHC has your Q at Cletus this week- Happy Valentine’s Day
T-Claps (Recognition): Deadbolt and Dahmer on EC. All PAX for the quality effort in all phases today
Prayer: Continued prayers for Wallaby, Yousef’s son, First Responders and Military.

YHC took us out.

As I’m writing this backblast, I know we are all deeply saddened to hear the news Forceps shared today. Please keep Forceps and his family in your prayers. We are here for you, brother.

You Ain’t Cool Unless You Pee Your Pants…

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YHC’s SouthWake Q Tour rolled through Tiger’s Blood this morning. Woke up to steady rainfall as I arrived to a dimly lit parking lot. No cars had rolled in and in looking at the watch made sense as it had just turned 5am. Planted the flag, affixed my headlamp and took a scenic tour around the grounds. Having never Q’d this site, YHC was not only taking inventory of the equipment, but also trying to locate problem areas (ie: puddles) to avoid throughout the workout. Did an entire loop around the school after learning that in places behind the school, we’d need actual canoes to cross. After confirming the path to the track, YHC made his way back to the lot to see Warbuck’s had arrived and was out getting some early miles.

Pulled some cones out of the car for some warm up agility and sat back in the car to keep somewhat dry while waiting for any sign of life. May have been about 4 minutes before the first car rolled in, shattering the first agility cone I had laid out in the process. Just then a few cars were seen heading left to the track. At the time I had thought it must be Banana Seat and whoever else he had wrangled into the temporary Speed Racer AO this morning.

Restoring faith in alarm clocks, Midget was seen rolling in and backing into his spot, along with a car I hadn’t seen before. As the doors opened to this clown car, a trio of Florence, Hardy, and a four-legged Poop Eater emerged.

3 minutes until “Go Time” Warbucks comes sauntering in. A few exchanges and pleasantries among the PAX and we were off with the following warm up.

Warm Up: Skinny loop mosey around the lot, quickly transitioned to puddle shuffles zig zagging from cone to cone and then back to the start for more shuffles in the opposite direction. One more time slaloming between the cones and then circled up for the following…

Imperial Walkers X 10, Hillbillies X20, Good Mornings X10 IC, “Bat Wings”- Fazio 20F\20B, Seal Claps X20, Overhead Claps X20, Chinooks X20. By this time there was quite a bit of mumblechatter being invoked by Midget with Quiver reciprocating the exchange..YHC had assumed this opening ceremony was being received as boring, so YHC figured he’d change it up a little. It was starting to rain a little harder, so did what every caring Q would do in this situation, and found some shelter in front of the school, where there was a long wall…

The Workout: While under shelter, instructed the 6 PAX to partner up for some Patty Cake Merkins X20. With the arms warmed up, instructed PAX to hold in People’s Chair X 20 in cadence. With both arms and legs fully activated, introduced a new exercise which I’ll call Burpee Wall Walkers for now. These have probably been named something, but have never seen them performed at any AO yet, so I’m gonna claim them in this backblast until someone tells me otherwise.

Instructed PAX to remain with backs to the wall, leaving about 6 inches, or enough space to perform a burpee (or several). PAX performed 5 Burpees on YHC’s down and up with backs facing the wall. After performing the 5 burpees, PAX slowly climbed the wall backwards into B2B position, holding for a 5 count and then wall walking 3 spaces to the left. Continued this with 4, 3, 2, 1 burpee counts. Suddenly the mumblechatter had changed to inquiries of the Q’s sanity.

Mosey’d to the track and saw 2 head lamps carrying a steady pace in the distance. We later confirmed that it was Banana Seat and LED getting some soggy miles. This morning’s track work would be a modified Billy Madison running routine (see Lexicon). Had 4 rounds planned where we split the track in quarters at the corners. In the first round PAX would run in a straight line with YHC setting the pace.

Corner 1: Squats on YHC’s Up\Down X12

Corner 2: Squats X12, Star Jumps X12

Corner 3: Squats X12, Star Jumps X12, SSH X12

Corner 4: Squats X12, Star Jumps X12, SSH X12, Lunges X6L, X6R

Round 2: Indian Run

Corner 1: Merkins X12,

Corner 2: Merkins X12, Diamond Merkins X12

Corner 3: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12

Corner 4: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12, Nipplers X12

Round 3: Bataan Death Run w\trailing PAX performing 3 Merkins from the back before sprinting to the front

Repeat Exercises from Round 1.

Quick check of time and a Billy Madison Quote from Warbucks, and knew it was time to lead PAX back to the flag for Mary. Though we didn’t get all 4 rounds YHC had planned, solid work by PAX all around and great push by all PAX in completing the exercises at the corners.

Mary: Arriving back to the flag via Indian Run, circled up for some Annie’s X10 L\R, Pickle Pounders X20, Shoulder Taps X10, Roll up in to Downward Dog, Left Leg Over Right, Right Leg Over Right. As it was raining, decided to end the workout in the same way Andy Dufresne did in Shawshank Redemption after he escaped prison with the aptly named exercise the “Shawshank.” (see lexicon)…

Announcements: Check local listings on Slack for 3rd F opportunities.

T-Claps (Recognition): All PAX getting after it in the rain.

Prayer: Quiver’s family member, Carrie, who passed recently. Florence’s family member Alex (age 12) battling illness. Continued prayers for Wallaby. Those struggling with substance abuse and all unspoken.

Men- Always an honor to lead. Looking forward to many more in the coming weeks.

Ivan gets competitive

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YHC pre-blasted Crazy Ivan as being something different – a little bit of competition for the pax.

FNGs:

None today – a shame
Warm Up:

Warm up

Warm up lap around the interior of the parking deck – YHC set up some cones on the other end to mark the lap course for the remaining circuits.

SSH x20 IC

Daisy picker x10 IC

Fazio Arm Circles x10 forward/backward

5x burpees OYO for Lipstick being a bit late

 

The Workout:

Pax grab their kettle bell and circle up for circuit 1:

1x Burpee
6x Turkish Getups
10x Squat Thrusters
20x One arm kettlebell swings
Run a lap

After round 1 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 1 with the faster pax from each pair adding 2x burpees each round.

After two rounds of that circuit we circled up for a round with “big bertha” – YHC’s 60lb kettle bell that doesn’t get enough love. We passsed the bell clockwise between pax with each pax doing one overhead press each. Then we passed it back counterclockwise to keep ourselves balanced (with another press.

We then moved on to circuit 2:

1x Turkish Getup
6x Midget Getups
10x Merkin Kettlebell slides
20x Bell Slaps
Run a lap

After round 2 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 2 with the faster pax from each pair adding 2x turkish getups each round.

Mary:

Midget cookie pouch x10
Single leg deadlifts x5 each leg slooooooooow
Homer to marge SW style x10 + x5 each leg – all with kettlebell
Homer to marge exicon style until YHC was tired
Announcements:

2nd F/3rd F – Travis Manion Foundation fundraiser at Bombshell tonight. $5 per pax that show up.

Greenhouse build at Holly Springs food cubbard tomorrow

U-Turn will be different – read pre-blast and expect the differences to continue for the full month

ATT long ass run 22Feb20

New AO Prison Yard – Crooked Creek Park at 0500 on Tuesdays.

June 4th 100 mile backpacking trip – 4 days. See Double D for details.

T-Claps (Recognition):

Lucky Charms for kicking my rear
Prayer:

Wallaby and all pax whose families are dealing with addiction – both those battling and those supporting them. Midget’s friend going into detox.

Rash of cancer scares in local community.

Full House’s client’s wife with brain tumor – successful surgery for lemon sized tumor! Full recovery expected.

UTI’s co-worker Carolyn went from full cancer to remission!

YHC’s wife’s back issues have resurfaced – psychologically tough to have issues that were solved reappear for no good reason.

What’s the Standard F3 Penalty for…

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

…a whole lot of mumblechatter? Haven’t heard this much since last weekend at Ground Pounder. A new undisputed mumblechatter champion AO? We’ll see. So let YHC know I f there’s an answer to this question. The standardized penalty I used today was 10 burpees OYO. Too soft?

FNG’s: None
Warm Up: Mosey to the former Ivan lot and circle up for ( all IC) SSH x 20, Seal Claps x 10, Overhead Claps x 10, Hillbillies x 10, IW x 10, and Frankenstein x 10.
The Workout: Stop 1 on the journey to get stronger. Each of the 11 pax took turns running the loop of the Ivan lot while remaining pax did an exercise AMRAP together. When runner returns, another pax leaves to run the loop.  Pax switches AMRAP exercises. Go until all pax run their loop. AMRAP exercises were: 3 rounds merkins, 3 rounds WWII’s, 2 rounds alternate lunges, 2 rounds sumo squat jumps, 1 round of LSF’s.

Next stop, the bandstand. Pax on the grass does a 20 count of exercise IC while pax on the bandstand does BTTW. Then pax switch spots.  4 rounds of this with IC exercises being: step ups, irkins, dips, and derkins. Pax up top switched between BTTW and People’s Chair.

3rd Stop, the picnic shelter. Half the pax did continuous SSH IC while other pax “bench crawled” the picnic tables around the square. Pax switch roles. Each man bench crawled and did 50 SSH. If you don’t know what bench crawls are, Skidmark was the first Q to intro me to these.

4th Stop, there’s always rocks to throw around. YHC rotated exercises and all done IC for a total of 45 reps per exercise. Curls for the Girls, tricep extensions, squats, rut rows, and rock spanks. Mumble chatter was extensive during rock spanks. Punishment? The aforementioned 10 burpees OYO. Pax were quick to blame each other for this penalty.
Mary: Tried to get back quickly for Mary but to no avail. Time up as we entered the TBD cage
Announcements: Greenhouse build this weekend. Drop an HC or a DM to @Dumbo. @ Mookie has a goal to Q southwake everything this month. Get out to support one of this HIM’s Q’s. He’s at Tiger Blood tomorrow with a fresh routine to deliver.
T-Claps (Recognition): All the pax who counted cadence while I had my balls to the wall or otherwise occupied in my own beatdown this morning.
Prayer: Our F3 brother Wallaby and family, Pikachu’s M, relief from back pain/injury, our military and nation. YHC took us out.  Thanks my F3 brothers for taking me inside and empowering me to lead and get stronger with you.

Super Sunday, High-Intensity, Centennial Reps

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

In honor of Super Bowl Sunday, YHC decided to switch it up a little this week by providing a high-intensity workout instead of a standard loop. Truth be told, there was no mention of a certain Patriotic Team, no Twelve counts, nothing about dynasty’s. This Q was dedicated to the history of the NFL, the two teams playing, and the 2 young QB’s that are set to face off against one another later today.

A few surprises this morning as I got early commits from Emeril and M4L the day prior. Surprised as I’m not sure of the last time I have seen Emeril post on Sunday, and also to my surprise, M4L was there and 3 minutes ahead of a 6am start time.

Sprinkler was already parked as I entered the lot and as I planted the flag, Bobby Dall comes rolling in, with Redenbacher making it an even 6 PAX for this morning.

A few fist bumps, a quick check of the watch, and we were off to the back lot right at 6 o’clock kick-off.

Warm Up: Took PAX to the back of the lot where we circled up for a set of Imperial Walkers X10 and Hillbillies X10. Mosey’d to the back corner of the lot where we performed 10 SSH (in honor of Mahomes’) and 15 Merkins (in honor of Jimmy G). Proceed to each corner of the lot performing these sets until we had all 4 corners (quarters) covered. Informed PAX that we just did 100 reps at the corners and asked if they knew why. Sprinkler and Bobby Dall, not sure which got to the answer first, but correctly shared that it was to commemorate the 100 years of the NFL. I then asked about the 4 corners to which Redenbacher quipped that there are 4 Iowa Hawkeyes playing in today’s game. This was a great call out and rolled with that.

The Workout: Once we got that warm up out of the way, YHC had 4 miles planned (one for each quarter of play), and would get progressively harder as we stopped for exercises in each of the lots Womble had to offer, and one off-property gate located about a mile away. Had PAX form a single file line for a ‘Chieftain’ run. PAX followed up Stinson all the way to the originating lot and beyond to the lot abutting the baseball fields. At this lot, PAX would perform 10 Star Jumps and 15 Prison Squats (on YHC’s Down and Up) at each of the 4 corners.

YHC then called for a ‘Scouting’ Report run where the PAX at the front would run their 5K pace as far as they wanted to go and circle to the back of the line of the PAX that were moving behind in single file. Decided to take the long way around the baseball fields and head left on Grigsby to the gates of Sugg Farm. Great push from all PAX during this run. As we arrived at the gate, instructed PAX to perform 2 sets of 25 Derkins (symbolizing 50 years since the Chiefs won a Super Bowl) and 1 set of 25 LBC (symbolizing the last time the 49’ers won a Super Bowl).

Instructed PAX to engage in a fellowship run back to Womble to the lot adjacent to the volleyball courts. YHC had placed 4 orange cones, making a makeshift field with a 50 yard length. At the end zones of each side, YHC called for sets of Jack Webbs-Merkins\Air Presses in a 2:6 Ratio to signify the number of times each Team has played in the Super Bowl. Performed 5 rounds (2:6, 4:12, 6:18, 8:24, 10:30) with sprints in between each set. Not to short change PAX, YHC called for the air presses to be performed in cadence.

PAX picked up the cones, and we proceeded back to Womble the long way via Grigsby and then onto Stinson via a ‘Chieftain’ run. As we made our final approach back to the flag, YHC short changed the PAX a little on the mileage, so we did a few loops around the lot, while Emeril made absolutely sure 4 miles (quarters) were played.

Mary: Plank o’ Rama- Mount Climbers, Chill Cuts, Pickle Pounders, etc..

Announcements: Enjoy the game, sign up on the Q sheet
T-Claps (Recognition): Sprinkler for the push this morning. Emeril and M4L for their return to AGS and Redenbacher for putting in an 8 pack this week. Bobby Dall for avoiding the fartsack and pushing PAX throughout the workout.

Prayer: Continued Prayers for Wallaby. Shared with PAX that YHC had an opportunity to meet and hear outdoor activist Aron Ralston at a recent sales meeting this week, where he shared his incredible story that was chronicled in the movie, 127 Hours. This gentleman encountered a horrific circumstance where he was trapped and pinned by a boulder while hiking in Utah, only to cut his arm to free himself 5 days after being trapped. The main message he shared was that life will send you boulders, but its how you react to these boulders that make who you are and what you are willing to fight for. Though it was a horrific circumstance, he shared that it taught him gratitude and what is most important in life. With that I challenged PAX to take time this week and write a letter to a loved one that has helped shape you whether it be as a child or as an adult. Take this time to thank someone this week. It’s a small gesture, but quite honestly I don’t think we do this as much as we should in life. Emeril took us out.

Always an honor to lead, HIM! Great work!