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.
Solid crowd for YHC’s 3 year anniversary – clearly my warnings of no funny business did nothing to deter anyone from showing up.
After some speedy EC with Yogurt YHC donned the infamouse Pikachu onesie to make things really interesting. 0530 was here with no FNGs and we were off (our FNG showed up ~5 minutes into the workout).
EC: Pikachu, Yogurt, Skidmark, Dahmer, Aquaman, Redenbacher
FNGs: Sea Breeze
Warm Up:
Mosey to small tennis court and circle up
3x Burpees OYO
5x Burpees OYO since M4Life’s car clock needs to be fixed
SSH x 53 IC
Breakdancer x10 IC
Good Morning x10 IC
The Workout:
Stay on the tennis courts, partnering up (size matters, speed kinda matters)
Start at fence along long side of court, partner 1 does 10 partner carry fence squats, then wheel barrels the short way across the courts
Partner 2 repeats on the other side
Repeat counting down to 1 dropping by 3 each time. Can’t just do 1 so do 10 on the set of 1.
Mosey across street down hill to the well lit big hill in back
Partner 1 bear crawls to the top, does 10 derkins, crawl bears back down
Partner 2 does crab cakes until they’re back and then switch
Repeat with derkins going down 3 each time (7, 4, 10)
Mosey back across road all the way to pull up bars
Partner 1 does 10 pull ups
Partner 2 holds squat hold or helps partner if need be
Repeat with pull ups going down by 3 to 1….10 if pax can handle all that
Mosey back to tennis courts (big one this time) and line up along side line near fence.
Burpee broad jump across both courts to the other fence. Circle up for mary.
Mary:
LBC x20 IC
Plank hold for 3 minutes of fun:
1 minute of left hand up, left leg up, x10 crunches
1 minute of right hand up, right leg up, x10 crunches
1 minute of chill cut, pickle pounders, big boy pickle pounders
Announcements:
Great overview of Travis Manion Foundation by Breach and Lt. Dan.
New coffee spot for Fridays – Harvest Moon near Bass Lake Draft House/Lowe’s Food
T-Claps (Recognition):
Crab Legs for an inspirational summer
Prayer:
Crab Legs
Noah’s Ark & Michelle
Those impacted by 9/11
Always an honor and a priviledge men – thanks for making the last 3 years great. Can’t wait to see what the next 3 hold in store!
Workout honoring all those who died a senseless death on Sept 11th 2001.
Shovel Flag was flown at half-mast
Warm Up: some light stretches
The Workout: The YEAR *2001m*(1.24mile) Indian Run, front PAX carrying firehose, end Pax preforms a double merkin burpee then runs to front and takes the hose.
During the run there were *9* Stops where the pax preformed *11* reps of called exercise (3 sets Diamond Merkins, 3 sets Plank Jacks, 3 Sets LBC)
Indian Run ended at the steps down by the football field next to Hunt Center….
Run Up The Steps and preform 11 reps Diamond Merkin, run back down bank, run back up steps and preform 11 plank jacks, down bank, Up steps, 11 LBC. Rinse and repeat 2 more times totaling *9* Stair runs and *9* sets of the *11* reps.
Mosey to tennis court, each pax carrying the fire hose for a 10 count.
Partner UP – Wheel Barrow Merkins *9*s (there are 5 lines which mean you can start with 9 Merkins on the first line, then 8, 7, 6, 5… then vacuum wheel barrow back, 4, 3, 2, 1.
Mary: Each Pax Called an *11* Rep exercise- WW2, ‘forgot’, Heel Taps, LBC, Low Slow Flutter, Double Merkin Burpees to finish.
Announcements: please see Slack
T-Claps (Recognition):
Prayer: 9/11 victims and survivors, Noah’s Arc family, John Deere wife knew……
Had 10 STRONG at Downtown Train this morning. Maybe a slight bit of false advertising on the running, but really, we only ran twice. Didn’t expect to see an BRR guys this morning, understandably so and was super impressed to see Pablo roll in from EC. And not only Pablo, but M4L showed just before start time. Well done men!
FNGs: None
EC: Pablo
Warm Up: Took a field trip to womble. Circled up on the tennis court for the following exercises:
5 Burpees OYO; Daisy Pickers, Windmills, and SSH.
The Workout:
Moseyed to picnic shelter for the first part of the workout. Conducted 4 rounds of the following exercises, decreasing reps each round.
Step-ups x 20 x 15 x 10 x 5 (each leg)
Dips x 20 x 15 x 10 x 5 (in cadence)
Irkins x 20 x 15 x 10 x 5
Moseyed over to rock pile for rock and the 4 rounds of the following exercises.
Curls for girls x 20 x 20 x 20 x 15 (in cadence)
Overhead press x 20 x 20 x 20 x 15 (in cadence)
Tricep extensions x 20 x 20 x 20 x 15 (in cadence)
Bus driver/Overhead holds (20, 15, 10, 5 second intervals)
Back to DT homebase for…
Mary: 20 LBCs (in cadence), 20 freddie mercury’s (in cadence)
Announcements: 9/11 stair climb, convergence picnic, BRR review
T-Claps (Recognition): Pablo and M4L. Way to get out there this morning men.
Prayer: Thanks for safe return of BRR runners, injured PAX
FNGs: Welcome Bunny Hop and Cousin Eddie!
Warm Up: Disclaimer was given. Bootcamp and Frisbee split up. Convergence crowd mosey down Sugg Farm Rd to big field with Tree. Flag was planted and we Bear Crawl Burbee to a comfortable spot. (YHC called out Grizzly as we Bear Crawl and Burpees were performed. Circle up for: SSH x50, Daisy Pickers x15, FAC x10 Fwd x10 Rev, Overhead Claps x10, Seal Claps x10, Mountain Climber x10, Mountain Goats x10. Count off and split into 4 groups for accountability.
The Workout: 7 of Diamonds! YHC called out 4 meeting spots in the field that made up the diamond. At each meeting spot we completed the excercise of the round. Round 1 – 7 4×4’s Round 2 – 14 Plank Jacks Round 3 – 21 Diamond Merkins Round 4 – 28 Imperial Walkers Round 5 – 21 Wide Plank Merkins Round 6 – 14 Mountain Climbers with last 4 of each set Mountain Goats Round 7 – 7 Turkish Get Ups
Mary: Circle up around flag for 5 minute plank hold. YHC started off with Bear Crawl Ring of Fire by moving 3 spots to right and swapping out PAX. We continued this for 5 minutes while holding various Plank Positions and Pickle Pounders
Announcements: If you didn’t get enough today, YHC has the Q at Purple Cobra tomorrow. BRR? I believe it’s this week 
T-Claps (Recognition): FNG’s and Sponsors for coming to a 1hr convergence
Prayer: Crab Legs, Noah’s Ark wife Michelle and their Family
FNGs:
N/A
Warm Up:
To the song Get Low by Dillon Francis…
While song starts SSH X 10. As the song says get low gradually go into squat as low as you can go. Hold squat during … low… low… low…low. Some struggling here, but effort made. This may have caused some turtle heads, especially SlideRule. Back into SSH X 10, Morracon night clubs X 20, Plank jacks X 20. Repeat – As song says get low gradually go into squat as low as you can go Hold squat during …. Low… low ….. Low … low. SSH X 10, Morracon night clubs X 20, plank Jacks X 20.
The Workout:
Circle of Burpee Pain. Playlist was a preview of upcoming evolution of men and continued until everyone finished. (All along the Watchtower, Immigrant Song, Eye of the Tiger, Livin’ on a Prayer, Smells Like Teen Spirit, Everlong, Mo Money Mo Problems. )
55 – burpees in total with exercises in between.
10 burpees OYO, Plank Hold X 55 IC
9 burbees OYO, Freddie Mercury X 45 IC
8 burbees OYO, Plank Jacks X 40 IC
7 burbees OYO, Flutter kicks X 35
6 burbees OYO, Alternating Shoulder taps X 30
5 burbees OYO, Merkins X 25
4 burbees OYO, Diamond merkins X 20
3 burbees OYO, Slow low merkin X 15
2 burbees OYO, Spider merkins X 10
1 burbee OYO, Ranger Merkin X 5
With everyone winded the PAX transitioned into Evolution of man suicide run.
First up – Spiderman crawl – to first bush along the long parking lot beside the school. Sprint back and plank hold.
Next up – Bear crawl to second bush. Sprint back and plank hold.
Third round -Duck walk to third bush. Sprint back and plank hold.
Final round – Run to the last tree bush. Sprint back and plank hold.
Evolution of man and song concluded and the PAX formed an Indian Run with most with most winded at this point. The PAX made their way back to the cars for Mary. Along the way back a sighting of the bearded mystery man appeared. He very much looked like Bernie.
Mary:
Partner up and while listening to Roxanne by the Police the PAX did SSH’s for the entire song and with each “Roxanne” a partner Merkin Clab was executed.
One round of guantanamo’s followed by plank hold with each pax jumping over each PAX in the circle. To conclude a quick round of AH’s X 20, Boat Canoe’s X 20, and have a good day.
Everyone gave it what they had with minimal complaining. The Q had a request for limited running, but a little over a mile was clocked.
Announcements:
See Slack
Prayer:
Noah’s ark and Crablegs.
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.
25 PAX came out for the conclusion of You vs. You. 14 HIM started out with a run to get the juices going. UTI looked like he just got out the pool. YHC was feeling anxious to get this thing going. A quick “push yourself” speech and we were off.
EC:
Yogurt, Go-gurt, UTI, Emeril, Axe, 187, Mookie, Katniss, Messi, Fonzi, LED, H1N1, Lucky Charms, Banana Seat
Warm Up:
Jog down to amphitheater lawn
Smurf Jacks x30
Bat wings x20 IC each
Jump Squats x20
Absolutions x10 on 8 cadence count
The Workout:
Mosey over to the white fences for typewriters
Lower rung x10 then 3 slides
Middle rung x10 then 3 slides
Top rung x10 then 3 slides
Long mosey over to Grigsby side parking lot for 11’s
Pickle Pounders and Bobby Hurley’s all done together
– saw a lot of sporadic bursts of speed out of guys during this one and I liked it
Mosey over to concession stand
BTTW Shoulder taps x10 IC
Preacher’s chair with hallelujah’s x10 IC
Rinse and Repeat
Mosey over to parking lot near rock pile
Wheelbarrow merkin suicides (partner up)
– using the parking spaces for distance, wheelbarrow to the next line, 1 merkin, then reverse wheelbarrow back to start. Go to 2nd line for 2 merkins, reverse back. Continue until the 5th line for 5 merkins then reverse back. Modify with bear crawl instead of merkins. Not sure if anyone successfully did all these without rest.
YHC looked at his Garmin and knew that we would not have time for planned Mary which was “Thunderstruck”. I’m sure everyone was happy though.
Mary:
6 inch hold into hello dollys x15 IC
LSF x15 IC
Windshield Wipers x15 IC
Heels to Heaven x15 IC
American Hammers x20 IC
Announcements:
Aug. 24 @ Middle Creek Elementary voluntary work day, Christmas Party 2nd Saturday in Dec., 911 shirt order and event, Fry Daddy run charity event
T-Claps (Recognition):
Hats off to 187, Messi, H1N1, Emeril, Axe for completing the You vs. You challenge of 5 EC + 5 BS AO’s
Prayer:
Noah’s Ark and family, IR PAX, unspoken
Wow, what a week! If you really want a challenge, try doing something crazy like UvU challenge. Continue to develop fresh ideas to keep the PAX engaged. Don’t stop believing in yourself and know you can push harder in everything you do in life. Now, it’s time for a couple days of fartsacking. SYITG when I return.
BS Out!
PAX of 10 for a foot friendly ABSolutely Fabulous hot and sticky Tennis court only work out….
side note: I spotted three family take photos of their kids next to the shovel flag… made me smile
Warm Up: Asked Dutch Oven to step up and run the warm up… Good Mornings, Windmills, SSH.
The Workout:
Even Hours Clock Work Merkins
ABS Set 1, 2 rounds of: 15 x LBC, 15 x Superman, 15 cadence heel taps, 15 x Dying Cockroach, 8R/8L V Crunch, 15 cadence low slow flutter, 15 cadence Box cutter.
Odds Hour Clock Work Merkins
ABS Set 2, 2 rounds as above.
10L/10R Straight-Leg Fire Hydrant & 10L/10R Side Balance Leg Lifts (both these seriously target glutes)
ABS Set 3, another 2 rounds
Grab some fence, 10L/10R toe taps (the ultimate quad killer)…. 100 count off Preachers Chair
ABS Set 4, another 2 rounds followed by a further 10L/10R toe taps
Mary: Century 10 PAX Merkin Circle… each Pax called a 10 count Merkin of choice….
Announcements: BBR Ultra ALS Support, please check Skid Mark FB page, heads up on Christmas Party, Oakwood 24 supporting healing transitions, 911 Stair Climb
Prayer: lots of prays, John Deere work colleague fighting Cancer, Noah Arc’s Michelle, Other F3 member ‘M’ troubles, Dauber daughter tonsils, unspoken…..
15 PAX, 11 for EC came out to support a few Nomads traveling to Southwake plus one local on their journey for the coveted Fritter. All fritters have to come through Disney, so YHC decided to take the Q and show these Nomads how we do it in Southwake with a trip to the Abyss
EC: Particle Board, Borland, Full House, Garfield, Orphan, Katniss, Lucky Charms, Emeril, Dumbo, Dawgpound, Pablo
FNGs: None
Fritter: Borland, Orphan, Garfield, Full House (with Breathtaker!!!)
Warm Up: A warm-up jog around the soccer field. Circle up for exercises in cadence: SSH x20, Imperial walkers x10, Hillbillies x10, Sir Fazio Arm circles x10F x10R, Good Mornings x10
The Workout: Quick count off then mosey to the Abyss. Find accountability partner for a Dora 1-2-3 (exercises 100x merkin, 200x LBC, 300x squat). Parnter 1 start the exercises, partner 2 travel down the abyss and do 5 burpees and back up to switch with partner 1. Wash rinse and repeat until all exercises are completed. YHC felt that we still had a few more trips up and down the abyss, so partner 1 completed plank exercises called out by myself or M4L while partner 2 traveled back down the abyss for 5 star jumps; wash, rinse, and repeat for 2 cycles each. Regroup and head back toward playground/bathroom area for more fun. Found a nice wall to rest our balls, so Partner 1 hold BTTW while partner 2 did 10 merkins, switch and repeat. Then, Partner 1 hold BTTW while partner 2 did 10 count in cadence mountain climber, switch and repeat. Partner 1 hold BTTW while partner 2 did 10 shoulder taps, switch and repeat. Then repeat all 3 exercises sets again but instead of BTTW, Partner held Peoples chair. Once completed mosey to flag for MARY
Mary: All exercises in cadence: LSFx20, Homer to Marge x10, Box Cutter x 10, Pickle Pounder x 20
Announcements: Check FB and Slack
T-Claps (Recognition): Full House doing Fritter with Breathtaker!!!
Prayer: Unspoken, New Mexico took us out.
