Tag Archive for: M4L

World Cup Cardio For Dads and 2.0’s- 34 PAX Strong for Little Squirts workout

/in /by

With the Women’s World Cup tomorrow, YHC and his co-Q 2.0- Sprinkles mapped out a soccer inspired cardio workout complete with a 2.0 vs. F3 Dads finisher. Arrived a few minutes early to chalk off the back parking lot of Ivan, for some later exercises, but as we started walking back, we realized that the soccer fields which were usually filled with tournament play were actually empty. This would provide the perfect opportunity for on-field drills after warm-up, which ended up working out better. Dads and 2.0’s started filing in and gathering at the flag. Lots of new 2.0 faces and soccer balls filled the grassy area next to the tennis courts.

YHC looked down at his watch and then checked with 187 on the time, who indicated my watch was off by about 1:10. With that, YHC and Sprinkles had PAX circle up for instruction. No FNG dads this morning, but 8 new 2.0’s. Did a quick check on exercises with the 2.0’s- demonstrating bunny hops, Side Strattle Hops, Bear Crawls as these would be integral to some of the exercises we would be performing this morning. With everyone on point, YHC and Sprinkles made their most aggressive move of the morning with a light stroll around the soccer fields. As we made our way toward the back lot of Ivan, YHC realized this may not have been a smart move considering the little legs out there this morning, but the dads were veterans and knew how to modify by picking up 2.0’s on shoulders to complete the run back to the flag.  T-Claps to those with multiples today to inspire the older ones back to the flag. Squat hold at the flag for the six and circled up for the following:

FNGs: Pastel, Boots, Warhol, Tumbles, Dory, Tea Time, Posada, Vanellope

Warm Up: Alex Morgan Inspired exercises for a 13 count for each of the following: SSH, Fazio Arms F\B, Goof Balls, Squats, Mountain Climbers, Imperial Walkers, Hillbillies, Mountain Climbers. Not used to a 13 count, YHC struggled with cadence on half of the exercises and felt the need to stop at 10 and sometimes exceed 13 on a few occasions.

The Workout: With the soccer fields wide open, YHC and Sprinkles instructed PAX to grab all of the soccer balls and led them to the fields for a series of drills.

1st Drill- Up and Unders

With Pikachu and 187 holding a long wooden dowel horizontally, dads planked along the dowel line behind it. 2.0’s lined up about 20 yards in single file in the distance. As they were in line, they’d perform SSH’s and the person at the front of the line would sprint to the dowel, hop over it and then bear crawl through the tunnel of planked dads. Height of the dowel was adjusted per 2.0. Completed 1 round and switched up to the next exercise.

2nd Drill- Soccer Ball Toe Taps (New Mexico inspired)

Formed 5 lines of dads and 2.0’s 20 yards behind two soccer balls placed 10 ft apart. PAX in the lines planked, while leader in each line sprinted to the 1st ball and performed 13 toe taps before moving to the 2nd ball 10 feet ahead and performed 13 more toe taps, before filing back into the plank line. While in plank position, YHC, Pikachu, and Lipstick called out alternating plank exercises- Right Arm-Left Arm- Regular, Shoulder Taps, Merkins, and a questionable call for Pickle Pounders (Thanks, Lipstick- would not be an F3 workout without these). Completed 2 rounds before moving to the next exercise.

3rd Drill- Kick and Retrieve

3 Lines of PAX planked behind a soccer ball. Lead PAX would kick the soccer ball ahead about 10-15 years, while the PAX at the back of the line would get up and sprint forward to retrieve the ball and dribble it back to the lead PAX next in line and resume place at the front of the line to move their way back. This looked good on paper and on the field, until 187 pointed out that there was an error in the exercise design, which was causing him to continually kick and retrieve. In any event, we made it through somewhat of a cycle before calling a scrimmage of 2.0’s vs. Dads.

Let’s just say the dad’s were a bit competitive this morning. Some early scores and a dribbling masterpiece and goal put on by Pac-Man forced us to change the rules where adult PAX who were carrying a 2.0 would be considered a 2.0. It most be told that Pac-Man has serious soccer skills and if we were to give him a soccer ball at Paradise City, I guarantee he is 1-2 minutes faster than his normal pace time. An additional rule was also put in effect where adult PAX could only get 2 touches on the ball before having to pass or shoot. A big shout out to the Popinski and Boots tandem, who served as enforcers for the 2.o Team and also Tea Time showing off some sideline skills to a cross that should have been converted by Messi, but got a late jump.

9:45 hit and YHC notified PAX of time. PAX called for additional play and why not? We were having too much fun. Called game at 9:55. With soccer balls and water bottles retrieved, headed back to the flag for Mary.

Mary: Stretches OYO. Quick Count of PAX-34, Name-O-Rama, named 8 new 2.0’s

Announcements: F3 Dads camp coming up. Look on Slack and FB for updates or see M4L for further details.

T-Claps (Recognition): All PAX for coming out this morning to the workout. All of the 2.0’s for getting out there and having fun.

Prayer: Prayers for Pikachu’s wife who is experiencing back pain. Prayers for those healing from illness and injury. YHC took us out. On behalf of Sprinkles and YHC,  it was a pleasure and honor meeting with everyone and leading the workout.

2nd F- Freeze Pop Fellowship followed.

Two Big Bowls of Quinoa – aka 1776 workout

/in /by

First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

A trip to the Five & Dime

/in /by

23 HIM’s posted in the gloom at the Trot this morning for a little arm work with a little gray block of cement!

FNGs: None

Warm Up: Led by FedEx – 5 burpee penalties were doled out to all pax who showed up to run EC while remaining pax held squats, SSH, Good Mornings, IW, Hillbillies, Michael Phelps, Fozio AC forward / reverse all in cadence. YHC added an additional 5 burpees in honor of Puddles who had requested on Tuesday that the pax perform burpees on his behalf since he had to return to his new abode in Beaufort, NC. We miss you Puddles!

The Workout: Two year F3 anniversary for FedEx and Double D who co-Q’ed a trip back in time to the days of the local Five & Dime. Cinder blocks were conveniently placed across the parking lot and Pax were instructed to push, pull, drag, or get cinder block anyway they so chose across parking lot to tennis courts without block leaving the asphalt. Once inside all Pax lined up at one end and a series of sets of 5 & dimes were called by YHC across the courts of curls for the girls, overhead presses, uneven merkins, blocks around the waist, rut rows, box jumps and plank jacks on blocks. At each end FedEx called an exercise with or without blocks of balls to the wall, mountain climbers on blocks, LBC’s, American hammers, wonder bra’s, etc, and then the series of 5 & dimes resumed back to the opposite end of courts. After a several trips to the Five and Dime blocks were then carried back out off the courts to be pushed, pulled, dragged back across the lot to YHC’s truck to be loaded up for another day! An audible was called for 10 burpees OYO after loading up the blocks.

Mary: Led by FedEx for a series of LBC’s, American hammers, pickle pounders, Homer to Marge, WWII’s

Announcements: Both FedEx and YHC expressed our thanks for this group of friends who inspire and challenge us here in SouthWake. YHC encouraged the Q’s to mix up their workouts by adding whatever they so choose and to think outside the box like assigning penalties to those who performed EC. Yoga tonight at Snap Fitness, Deadbolt’s & Gump’s 5 year anniversary Q at Womble on 7-19-19 – don’t miss it! The Arena workouts every Friday at 2:30 PM – try to do our best to give back to those men at Healing Transistions

T-Claps (Recognition): Mookie sporting Breath taker this week. Strong work Mookie!

Prayer: Robinson family whose husband/father very recently suddenly passed away, Noah’s Ark’s wife FedEx led us out in prayer.

Butt holes and shoe holes but no squat holds

/in /by

FNGs: Cobbler

EC: 187, Axe, Chips, Dawgpound, Dumbo, Emeril, Lipsync, Liquid Force, Pablo. 3 other PAX did some form of EC – Sidmark was out when YHC arrived at 5:05. M4L and Pikachu both ran from home to Ting.

Warm Up: 10 x Good Mornings, 30 x SSH, 10 x IW/Hillbillies, Bat Wings (10 arm circles forwards and 10 reverse, 10 seal claps, 10 overhead claps, 10 seal claps).

The Workout: Scout run to the green way across the street (1 mile there). The PAX were unfamiliar with a Scout Run and apparently YHC isn’t good at explaining thing because this was a ball of nonsense running through the neighborhood. The idea is that we form a LINE and the person at the front sprints as far as they like and then returns to the back of the LINE. We will try this again!

Launching from the top of the cul de sac we did Triple Nickle. PAX perform 5 big boy sit ups at the top of the hill and then run to the bottom and do 5 burpees. Rinse and repeat 5 times. A small group of PAX finished early so in lieu of a squat hold they did a 6th round. (1.2ish miles on the hill).

Mosey back to the parking lot to see if the hot chick Mary was going to be there today. It wasn’t in the cards again but my suspicion is that the high humidity had her hair all frizzy and she didn’t want to come out. Perhaps something else came up. Either way, we have a few minutes to kill before we name the FNG.

Mary: 20 x merkins, 30 x homer to marge, 30 x American hammer, 10 x boat canoes, 20 x merkins

Announcements: Take it to the interwebs!

Prayer: Chips has a co-worker that recently had a heart attack. He was sort of in decent shape but not too good. The comparison to Emeril was made.

As we are closing out a couple of PAX revisited elementary health class to remind us that we all have a hole in our butts. #OnlyInTheGloom! The FNG had a rather used pair of shoes on today resulting in the name Cobbler and thereby saving Schnuckles for the next unsuspecting FNG.

It’s always an honor to lead you men. I’ll try to do better next time!

Parental Advisory: Explicit Lyrics at Crazy Ivan

/in /by

FNGs: Nope

EC:  Run: Pikachu, Sliderule, Dahmer.  Yoga: Lucky, Skidmark, Dawgpound and Emeril

Warm Up:

Jog the parking lot, butt kickers and high knees.  Round 2 Karaoke
Fazio Arm Circle
Seal Claps
Merkins x20

The Workout:
Partner Up
Round 1: x50 each PAX Pull-Ups.  While partner does pull-ups other partner does Kettle Bell Twist
Round 2: x75 each PAX Goblin Squats.  While partner does squats other partner does Kettle Bell Lunge Walk
Round 3: x100 each PAX Kettle Bell Swings.  While partner does swings other partner does suicides
Round 4: x50 each arm KB Press.  While partner does presses other partner does WWII
Ground Pounder in cadence x20
Ran back to parking lot for quick Mary

Mary:
Pigeon Stretch
Fazio Arm Circles
Imperial Walkers

Announcements:

Everything else is on Slack

T-Claps (Recognition):
Bullseye won Breathtaker for the week – Additional T-Claps for SlideRule, 16-Bit, Wiggly and Pikachu for kicking in.

Prayer:
Noah Arc’s wife is dealing with a lot of pain and Doctors are trying to figure out why
Midget so he can stop running his mouth at the workouts and actually start to push himself

All those rides and we only rode one

/in /by

FNGs: None
EC: Aquaman, Dahmer

On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.

Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.

Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.

The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.

The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)

When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.

BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.

We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.

As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.

Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!

Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!

Announcements: Put them on the interwebs!!!

T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.

YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.

Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.

Prayer: YHC took us out remembering those praises and concerns shared during our COT.

It is a honor to lead you men. I’ll try to do better next time!

A Bone in Hand

/in /by

PAX of 17 for new AO To Be Determined:
Co-QICs: Aquaman, Doc

FNGs: None

PAX of 17 showed up to christen a new AO.  Co-Qs promised a nice cool morning accompanied by a spectacular sunrise.  Delivered.  Today’s workout brought to you by the number 19 in honor of Doc’s 2.0 that graduated yesterday and the rest of the PAX connected to the Class of 19.  Thanks to everyone that showed up to help us break this in.

Warm Up: 19s (SSH IC out loud to 3 then silently to 19). Supposed to end simultaneously but failed.  Not to be deterred, continued with windmills X 19, arm circles X 19 forward and reverse, merkins X 19.  Mosey to the Ivan parking lot.

The Workout:
–Apple Turnover (bear crawl 9 parking spaces, crab walk 10 spaces.  Return by same route but reverse crab walk 10 spaces, crawl bear 9).

–Partner up at one end of the parking lot.  Five burpees each, run opposite ways and meet at other end of the parking lot for 5 broke back merkins each.  Repeat: 5 burpees, 4 broke back merkins for a total of 19 of both exercises.

In the middle of this circuit Aquaman mentioned a ‘bone popping in his hand’.  YHC thought this was mumblechatter about Aquaman’s Tuesday night extracurricular activities, but it turned out to be an injury report.  Some modification required until the bone popped back in (insert comments here).

–Sprints: PAX divided in half on each side of median.  Everyone does the following:
1. Sprint half the distance of parking lot, 5 burpees.  Sprint the other half, 5 burpees.
2. Sprint half the lot, 19 LBCs.  Repeat.
3. Sprint half the lot, 19 merkins.  Repeat.
4. Sprint half the lot, 19 pickle pounders. Repeat.
Might have been another circuit, can’t remember.  YHC running on fumes about now.

–One PAX arrived late.  So late, in fact, YHC thought it was just a dude that saw a workout underway and decided to join in.  5 burpees OYO administered.  Welcome back Popinkski, glad to have you in the group!

–Mosey around the parking lot for cool down, then around a second time and back to tennis courts for Mary.

Mary: Protractors, protractors and more protractors.  Long holds at 6 inches (expected mumblechatter about 6 inches, was not disappointed), 45 degrees, etc.  Straight into box cutters, followed by Freddie Mercurys, Homer to Marge (both legs then one leg each side), boat canoes.  PAX feeling the burn at this point, and some discussion about potential drop in attendance next week (Deadbolt: “Futures trending downward”).  Have a nice day.

Announcements: New AO in FV on Tuesday mornings at 5:30, Encouragement to attend Healing Transitions with and w/out 2.0s.

Prayer: Crab Legs, others spoken and unspoken.

Straight Bar Pull-ups Hurt

/in /by

Pax of 5 doing Murph in rain and muggy weather.   Straight bar at Veterans park making pull-ups so much harder… missing the monkey bars at Womble.

Still can’t get a complete work-out without an unruly child giving us a hard time, only one though.

Warm Up:  Run on mile

The Workout: Murph:  100 pull-ups, 200 merkins, 300 squats

Mary:  Run one mile

Announcements:  New workouts starting this week and next.  Second F at John Deere’s house after Thunder on Wed.

Prayer:  Healing and safe workouts this summer.

Pablo’s Anniversary Q

/in /by

25 PAX, 12 for EC, posted at Purple Cobra to support Pablo in his 1 year F3 anniversary.  I want to thank everyone who came out to show their support in celebrating this milestone.  I also want to thank Deadbolt for dropping truth bombs on the neighborhood Facebook page that led 187 to bringing me out to my 1st workout.  I also want to thank the F3 Goobers (you know who you are) who keep me accountable and make the daily grind a whole lot of fun.  1st year down, a lifetime to go…

EC: Pablo, Skidmark, Warbucks, 187, Pikachu, Redenbacher, Emeril, Axe, Dawgpound, LED, Fonzie

FNGs:  Welcome Crunch Berry (Scott Powell)

Warm Up: All exercises in cadence: SSH x 25, IW x 10, Hillbillies x 10, Fazio Arm Circles 10F & 10B, Seal claps x 10, overhead claps x 10

The Workout: PAX formed single file line for indian run that made it’s way behind the grocery store and to the stop light entrance of planet fitness.  Partner up for DORA 1-2-3 (exercises were Derkins x100, Irkins x200, Dips x300) where partner 1 did exercises and partner 2 ran to the bottom of the hill and back up to switch places.  After Q completed all of his reps, he had the group mosey to the wall behind the dry cleaner for additional partner exercises.  Partner 1 BTTW, Partner 2 mountain climber IC x 10, then switch.  Partner 1 BTTW, Partner 2 Nipplers IC x 10, then switch.  Partner 1 BTTW, Partner 2 plank jacks IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 mountain climber IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 Nipplers IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 plank jacks IC x 10, then switch.  Mosey back to the flag for Mary.

Mary: LBCs IC x 25, Homer to Marge IC x 20, Low Slow Flutter IC x 20, Pickle Pounder IC x 20, Freddie Mercury IC x 20,

Announcements: New AO starting on Wednesday 05:30 at Womble tennis courts, all PAX are encouraged to sign up to Q a workout, AXE VQ next Tuesday at Purple Cobra

T-Claps (Recognition): Wallaby posting 2 consecutive days!!!

Prayer: Deadbolts wife having medical procedure, those effected by ocular melanoma, Crab Legs, Dumbo’s friend with returning breast cancer that metastasized to the bone, unspoken prayers

Appetite for Destruction Track 1

/in /by

Welcome to the first fitness test.  The results are being kept in Southwake Challenge Spreadsheet.

FNGs: Wallaby
Warm Up:

Circled up for the following:
Side Straddle Hops
Fazio Arm Circles
Good Mornings
Daisy Pickers
Lap around the test lap

The Workout:

Results

The workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians.  We left the basketball court and made a left.  Then down past the cars and made a right.  Ran past one aisle then the next aisle turned right up past the median then right and ran back to the basketball court.

Mary: No Time
Announcements:

New AO Wednesday Aquaman and Doc are Qs

T-Claps (Recognition):

All for completing the first Fitness Test

Prayer:

Unspoken
Pax Parents going through health issues
Shredder