Posts

At the car wash

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 Great morning for a virgin Q. 16 PAX came out in resistance of the fartsack! Great job men!! 

Warm Up:

Warm up lap, Side straddle, Good mornings, arm circles, daisy pickers

The Workout:

(Mosey to the loading dock/dumpsters)

-2groups (20 count in cadence and rotating exercises)

Wall sits / Peter Parker’s

Balls to the wall / American hammers

(Guard rail by the car wash)

3 sets Merkins 10, Dips 10, Derkins 10

(Parking lot good will)

-Accountability partners

 1 partner Bear crawl to the end of parking lot, 5 Burpee‘s, sprint back

1 partner LBCs

 Total of 21 Burpee’s

Mary:

Low slow flutter, Freddy Mercury,  ridiculous boat canoes, Homer to Marge

Announcements:

Need Q for next 2.0 workout, Fritter foundation is sponsoring holly spring a food pantry. Bring canned goods and non perishables to AO’s for donation.

Prayer:

Warbucks friend Lauren for health and recovery and Dovetails friend Nathan for guidance and support at home.

Get Your O-Face On!

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Pax: 187, 3rd Cousin, Axe, Bernie, Chips, Cowboy, Da Bizness, Dawg Pound, Emeril, Foghorn, M4L, Nemo, Pablo, Rainmaker, Snap, Slide Rule

Beautiful morning temps as YHC started his extra credit from the house.  On the way, I saw several Pax getting some EC as well as they were returning to the AO.  Got to the parking lot with a couple of minutes to spare.  16 Pax were off to feel the Bern.

FNGs: Nil

Warm Up:

Moseyed on over to the parking lot by the front entrance of the library.

  • SSH x 15 IC
  • Good Mornings x 10 IC
  • Hillbillies x 12 IC
  • Merkins x 10
  • Squats x 10

After a brief warm-up, YHC broke the Pax into groups of 3.  I joined a group to make 4.

The Workout:

Within each group of 3, one Pax lined up in a parking space while another lined up in a parking space directly across on the opposite side.  The 3rd Pax had to travel from one side to the other via the called exercise as the Pax on each end did a different exercise.  Once you got to one end, you switched with the Pax and did that exercise while they traveled to the other side.   This was AMRAP-style for 7 minutes for each round.  A lot of moaning after we were a minute into the first round, and I announced that we were going for 7 minutes!

  • Round 1 (7 minutes)
    • Side 1: T-Rex Merkins –> similar to military push-ups but hands were further down by your lower rib cage; feet against curb.  Pax modified for difficulty
    • Travel: Bear Crawl
    • Side 2: Modified Man Makers –> Burpee with a shoulder tap on each side after the merkin, then stand up and do an additional squat.
  • Round 2 (7 minutes)
    • Side 1: Mountain Climber Crossovers –> knee to opposite elbow
    • Travel: Duck Walk
    • Side 2: Frog Situps –> WW2 with bottom of feet touching each other
  • Round 3 (7 minutes)
    • Side 1: Plank
    • Travel: Crab Walk
    • Side 2: Suicide Squat Jumps –> alternating jump lunge and then a squat

After these three rounds, we moseyed on over to the steps at the library for the next round.  We stayed in our groups of 3 for this one as well.  For this round, the reps for exercise #1 served as the timer; so you switched to the next exercise in line one the Pax in your group doing exercise #1 finished.

  • Round 4 (2 sets)
    • Exercise 1: Step off from 2nd step into a squat jump (Timer: 10 times and then change exercise).
    • Exercise 2: Low slow flutter
    • Exercise 3: Inch worm

After round 4, we circled up in the grass for a finisher.  This was announced as a 5-minute glutes/hips finisher, but the jokes kept coming.  So we have a name for it below.  5 minutes straight (no stopping).

O-Face Finis(her)

  1. 30-sec donkey-hydrant with leg #1 (donkey kick/fire hydrant combo)
  2. 30-sec donkey-hydrant with leg #2
  3. 1-min hip thrusts (picture sitting back on your feet and sitting up to your knees – squeeze the cheeks.  Pablo kept looking for something to hold on to in front of him here
  4. 1-min Homer-2-Marge
  5. 30-sec 1-legged hip thrust with leg #1 (almost like a single-leg Homer-2-Marge, but instead you are holding yourself up with your arms and letting your planted leg do the work) – Emeril kept begging me to look in his eyes on this one.
  6. 30-sec 1-legged hip thrust with leg #2
  7. 30-sec lunge with kickback (lunge with leg #1 with a straight-leg kickback with leg #2)
  8. 30-sec lunge with kickback (lunge with leg #2 with a straight-leg kickback with leg #1)

Wrapped this up and moseyed back to start for 1 quick Mary exercise and COT.

Mary:

Quick 25 LBCs since we had a little time left.

Announcements: This month’s charity is Holly Springs Food Pantry.  Slide Rule going for a half marathon and distance PR with doing 15 miles on the ATT this Saturday.

T-Claps (Recognition): Slide Rule has gotten a bunch of PRs for a lot of distances in the last couple of weeks (1-mile, 5k, 10k).  Kudos to all the slappin da bass you’ve been doing to get faster.

Prayer:

Prayers up for Crab Legs, Shredder, Pilgrim’s dad, and the Morrisville police officer who passed.

 

Honored to lead this morning.

-Bernie

Saw Lightning

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I finally got to Q Ivan.  Seems like months.  It was a big workout. I was running an experiment, zero running, and we had an honorary ceremony for Lucky. He has been a fantastic teacher to all. Especially this big guy. He pushed me when I first joined and I would always be thankful for that. The other big event was a new song was going to debut at Ivan.

EC: Dawgpound, Deadbolt, Emeril, Shamwow!, Dahmer, Skidmark, Aquaman, Bulls Eye

FNGs: None
Warm Up:
Circle Up by your bell.
50 Side Straddle Hops
15 Good Mornings
15 Fazio Arm Circles Forward and Backwards
50 Mountain Climbers

The Workout:

5 Man O Makers
20 Swings
20 Shoulder Presses
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5

Midget Love Handles
Mini Turkish Getups

50 Mountain Climbers

5 Man O Makers
20 Thrusters
20 Upright Rows
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5

Midget Love Handles
Mini Turkish Getups

There was more but since things didn’t go as planned today I’m drawing a blank.

Saw Lightning By Beck:
Mountain Climbers
Burpee on ‘Saw Lightning’
Wine Maker on ‘Struck Me Down’

Mary:
Yoga stretches:
Downward Dog
Pigeon Pose
Runners Pose
Chair Pose
Warrior I
Warrior III
Warrior I
Reverse Warrior
Tree Pose

Announcements:

Fritter Foundation won Breath Taker so checkout the Fritter Page for more information
Folks from Raleigh are going down to help rebuild along the coast.  South Wake needs to step up and represent.

T-Claps (Recognition):

Lucky for Teaching us all

Prayer:

All injured Pax
Motorboat’s neighbor
All affected in UNCC

All these walls for my balls

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24 Pax came out this morning to get stronger. 10 for an EC run by Midget’s House. For those of you keeping up, today was Lucky Charm’s last workout at 49. #respect

With today being the last day of Testicular Cancer Awareness Month YHC wanted to appropriately theme the workout. If you haven’t yet – CHECK YOURSELF at least monthly. If you have any questions about what you are doing check with Banana Seat. Thanks for his leadership this month and his dedication to get to all of the AOs and spread the message.

EC: Banana Seat, Pablo, Dumbo, Dahmer, Aquaman, ShamWow, Warbucks, Maybelline, 187, Axe
FNGs: Welcome to FNG Cricket.
Warm Up: All ICx10 – Good Morning, Imperial Walkers, Hillbilly’s, Fazio Arm Circles, Seal Claps, Overhead Claps. 5 Bropees (with your partner)
The Workout: Pax took a mosey down the path behind the shopping center to the end. Along the wall we did sets of Balls to the Wall and People’s Chair. Set 1 was done with all 24 Pax making a 10 count and Set 2 was a 5 count.

Pax then mosey to bank parking lot to start the second grouping. Pax start with BALLS – 5 Burpee, 10 American Hammer, 10 LBC, 10 Low Slow Flutter, & 15 SSH. Run to the dumpsters at the other end and repeat BALLS. We did this a total of 2 times at each location running between.

Finishing the previous grouping at the dumpsters, PAX and partner did alternating sets of Balls to the Wall and Squats. Total of 5 sets starting at 25 and decreasing by 5 to 10 (done twice).

Mosey back to the flag for Mary.
Mary: Low Slow Flutter ICx20, Homer 2 Marge ICx10 each leg up and ICx20 regular, Have a Nice Day.
Announcements: 2.0 Workout Saturday, F3 Dad’s Camp Registration
T-Claps (Recognition): Lucky Charm’s
Prayer: CrabLegs, Raleigh PD Office Ainsworth

It was an honor to lead you men this morning. I’ll do better next time.

VolunTold to run a Paradise City workout

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Sunday evening @Emeril  sent a text out to determine if he should go to Paradise City or Downtown Train Monday morning.

Text went like this:

Emeril-  Who has the Q at PC tomorrow?
Spreadsheet pic comes thru.  4/29/19 Emeril/Midget
Dawgpound: “Well lookie here”
Midget:  “Nice…Emeril…Let’s kill them”
Emeril: “Bullshit”
Dawgpound:  “I’m getting excited, I’ll go ahead and save it. Would love to have a Midget and Emeril Q”

FNGs: GrubHub

Warm Up: On the jog.  Good Mornings, Fire Hydrant, SSH, Imperial Walkers, Burpees

The Workout: 11’s on the hill by b-ball courts

Start with 10 hand release merkins
Indian run two groups to top of the hill
1 Squat
Keep going
Continued with occasional breaks for Burpees, Wide Grip Merkins, Homer to Marge,

Mary: Pigeon, Runners Pose, LBC’s, Clam Shells

Announcements: Southwake Dad’s workout Saturday. @Bernie and @Brony have the Q

@Yogurt continues sprint workouts after PC

T-Claps (Recognition): Cowboy for setting up the CPR class.  Gumby for completing 8k

Prayer: Crablegs, can’t recall if there were others.

Shitter Quitter

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It looked like there was going to be a Dumbo sighting at PC this morning. He drove Pablo to EC and as soon as he stopped the car he made his way to the Port a John. I think he finally ran under a 9 minute mile on the way to the John. He said to start EC without him. So we did. When YHC got back from EC Dumbo’s Truck was gone. Pablo was looking nervous for his ride just left him. Good thing 187 was there to provide Pablo a ride home. Apparently Dumbo’s Easter dinner did not sit well with him. Or maybe it was the Indian food from Friday. I hope to see Dumbo back out in the gloom soon. We don’t like seeing #shitterquitters.

EC: Slide Rule, Cowboy, Buford, Dawgpound, Emeril, 187, UTI, Aquaman, Pablo, Lipstick, Bernie, ShamWow
Yogurt Ramp Work EC: Yogurt, UTI, Lipstick, ShamWow!
Vests: Breach (breath taker), Foghorn (The biggest vest I’ve ever seen)
Warm Up:

Jogged to the bottom of the ramp and circled up.
I read somewhere that Burpees are the best warm up exercise.  Gets multiple joints going and is a very dynamic exercise.

5 Burpees
Fazio Arm Circles Forward and Backward
4 Burpees
Deep Squats
3 Burpees
Hairy Rockettes
2 Burpees
1 Burpee

The Workout:

The thang started with a count off. We had 21. Not a good number to be divided by either 3, 4 or 5. We formed four Indian Run groups. I had an idea of an Indian Run Indian Run. All I can say it didn’t work out. It was supposed to be two Indian runs passing each other in an Indian run format. sigh. I also had a dream about an Absolution BTTW. Did not attempt today. Maybe a future workout.

We started in the Indian Run Indian Run. At the basketball court 5 Burpees. At the corner 5 Burpees, 10 Superman Merkins (I was trying to get a bit of back in there with the merkins). At the dumpster 5 Burpees, 10 Superman Merkins, 15 Squats and 20 LBCs at the bottom of the ramp.

We completed two laps of the Indian Run work. Then we jogged to the tennis courts for some old fashion elevens. Though we didn’t make it through the elevens. Got halfway.

One side did Carolina Dry Docks. The other side Absolution with a pushup. This was a fun cadence count to call. Seemed like Pax was not that familiar with Absolution so instead of a count it was more instructional count. Started with 10 absolutions and worked down to 5. Started with 1 CDD and worked up to 6, but you don’t do 6 you do ten.

Mary:

Some Yoga Stretching:
Chair Pose
Chair Pose with a twist
Sun Salutation flow into an upward dog
Repeat above to the other side
Downward Dog
Pigeon Pose
Repeat Pigeon Pose to opposite side
Downward Dog
Runners Pose
Repeat Runners pose to the opposite side
Have a Nice Day

Announcements:

Safety class Thursday. Bring 9 volt batteries and smoke detectors for donations.

T-Claps (Recognition):

Buford for working hard getting back out here. He could take it easy and post once a week, but has been consistently posting 3 to 4 times a week. Great job on working on recovery from surgery.

Prayer:

Moby’s Dad (I haven’t heard an update in a bit)
Shreddeer
All unspoken prayers

Tabata Time

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

EC:
Tons of guys

Fritter Foundation Inductees:
Blue Hen & Brony

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

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

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

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

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

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

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

BS Out!

Disney has new rides!

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PAX of 11 for EC and 20 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout Zero dollars could buy.  Q was happy to see a strong showing of men this morning, especially when they could have received a beat down from a cowboy riding a tiger or honored a VQ at the grave of our dear friend Kenny.  The PAX were unaware that YHC had explored Disney earlier this week and discovered some fun new rides (aka pain stations) for today’s beat down.

EC: Dahmer, Brony, Maybelline, Dumbo, Emeril, Warbucks, Particle Board, Blue Hen, Aquaman, ShamWow!, Pablo

Fritter Status: Brony (Fritter Eligible), Blue Hen (Fritter Eligible), LED (Fritter Quitter), Dumbo (Fritter Current), Particle Board (Fritter Current), Pablo (Fritter Current)

Notable Absences: PacMan

Warm Up: circled up for SSH IC x 20, IW and HB IC x20, Fazio Arm Circles IC 10 forward- 10 back

The Workout: PAX lined up in two groups for an Indian run that led them to the small parking lot near the community center entrance.  PAX stopped to do 20 merkins which allowed all PAX to catch up.  PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 15 each Derkins, Dips, and Irkins.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of Merkins and WWII,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Prisoner Squats.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 6-8 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped by a nice wall where partner#1 held “Balls to the Wall” while partner #2 did a 20 count IC of mountain climbers, partners switched places and repeat.  PAX regrouped into 2 Indian Runs back to the flag for Mary.
Mary: All exercises were done to 20 count in cadence: LBC, Homer to Marge, Low Slow Flutter, Pickle Pounder, Nippler, Freddie Mercury, Have a nice day
Announcements: Check Facebook and Slack, Testicular Cancer Awareness, Burgaw to help flood victims, looking for #HIM to help with lawn maintenance at Shredder’s house
Prayer: Crab Legs and his placement into a clinical trial, friend of Aquaman was diagnosed with advanced lung cancer, all unspoken prayers

A Long 45 Minutes

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

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

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

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

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

Recover

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

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

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

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

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

Mosey to start.

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

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

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

Prayer:
Crablegs, Shredder, Double D, Healing Transitioners

YHC took us out

Gotta Catch Them All

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

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

Warm Up:

Circled Up for some nice Side Straddle Hops.

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

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

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

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

Indian Run to the start of the workout.

The Workout:

Stack Em up Indian Run Suicides:

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

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

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

The Teams:

Team Mew: (chasers)

Lucky Charms
UTI
Aquaman
Shamwow

Team Squirtle:

M4L
Pablo
Glass Jaw
Warbucks

Team Togepi:

Pac Man
Pumpkin Spice
Short Pole
Emeril

Team Ditto:

Yogurt
Cowboy
Spanx
Wiggle

Team Koffing:

Buford
Crosby
Skidmark
Particle Board

Team Slowpoke:

Dawgpound
Full House
Katnis

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

Mary:

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

Announcements:

See Facebook and Slack

T-Claps (Recognition):

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

Prayer:

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