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12 Get a Dirty Dozen

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The Management here at TBD take pride in our AO. As such, when we have an FNG that is new to the state, we like to show off our AO, and so I decided to call an audible and start the workout with a tour of Womble and a dirty dozen.

FNGs: Welcome Nadia

Warm Up:

Windmill x12, Frankenstein X12, SSH X 20, Squat Stretch 10 count

The Workout:

Thing 1: Tour of Womble

Indian run with a dirty dozen (12 exercises with 12 reps per exercise)from the tennis courts and over the bridge toward the softball fields. Make a right to go counter-clockwise around the ball fields. Stop once for tempo merkins x12, squat jumps x12, WWI x12. Back to the Indian run around to the volleyball courts for another stop and burpees, side straddle squats, low slow flutter. Modified to a go at your own pace mosey and instructed the faster pace runners to pick up the six once reaching the pavilion beyond the bridge.  Once everyone reached the pavilion, it was ranger merkins x12, lunges x12, LBC x12, then back to a self-paced run around the soccer fields and a stop at the far end parking lot to finish the dirty dozen with overhead to seal claps x 12, prisoner squats x 12, windshield wipers x12. Then head to the PIT for a lighting round of Dora 123.

Thing 2:

Dora 1-2-3…..dips x100, monkey humpers x200, LBC x300 while the partner runs backwards up the hill and back down frontwards.

Mary:

Not much time for Mary….boxcutters X15

Announcements:

“Featured AO Week” starting next week. Check out Slack for more details

Derek Davis Memorial Run: This Saturday is your last chance to get a guaranteed shirt with registration.

derekdavismemorialrun5k.weebly.com

Mulching continues…check slack for opportunities

T-Claps (Recognition): Nemo hitting up the EC. Oboe, Hardy, Snap and others for picking up the six

Prayer:

Prayers answered for Omaha with some promising job opportunities

Continued prayers for Florence as he embarks on a short-term job opportunity in Wilmington, NC

A Family close to Nemo that is going through a difficult time

Those not living in the present and enjoying what is around them because they are too caught up in what is happening on their phones

 

What Is A Mahktar N’ Diayes Anyway?

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FNGs: Yes! Welcome Omaha!  Arch nemesis of his (former) Patriot’s QB often used this in cadence…hearing it makes the FNG nauseous, and that made YHC smile, so we knew it was perfect.
Warm Up: Following the welcome and disclaimer to the FNG, mosey across the street to the church parking lot. 10 each IC: Good Mornings, Sir Fazios F/B, Overhead Claps, and Hillbillies. 25 IC Side Straddle Hops.
The Workout: 18 PAX showed up after the preblast by Mookie. After much EH’ing by fellow PAX (specifically Pablo, Dumbo, Mookie, Deadbolt, and M4L), YHC was provided with the opportunity to put the EH’s to rest. With that, YHC spent an inordinate amount of time preparing for this Virgin Q (afterall, YHC was still pure and wanted it to be with the right one, time was right, he was ready, etc.). His kids and wife may or may not have seen him pacing the halls as if he were about to give his left kidney. YHC even bought a watch, which he struggled with towards the end, and was lucky, frankly, to end on time…but not really because we were across the street and still had to get back to the pool parking lot. My bad if you were late to your next engagement.

Ok, the workout: Mosey to the curb where YHC had already chalked the named exercises on the asphalt. ALARMS and BLIMPS were in play. Some PAX had never heard of them, but they were about to find out. Split into 2 teams. Special thanks to Mookie who offered to lead Team 1 while YHC led Team 2. Six exercises were spaced across the parking lot for the ALARMS and BLIMPS. PAX on Team 1 would travel to each location via Bunny Hops (Stations 1 – 3) and Lunge Walks (Stations 4 – 6). PAX on Team 2 would travel to each location via Bear Crawl (Stations 1 – 3) and Crab Walk (Stations 4 – 6). Squat or plank hold for the 6 before starting each exercise. Teams that were doing BLIMPS then did ALARMS, and vice versa. Thank you to all PAX who helped YHC get through the counting…he was winded for sure.

BLIMPS: 10 Burpees, 15 Lunges IC, 20 Imperial Walkers IC, 25 Merkins, 30 Plank Jacks IC, and 35 Squats.

ALARMS: 10 Burpees, 10 Jump Squats, 10 Mountain Climbers IC, 10 Rocky Balboas IC, 10 Mahktar N’ Diayes IC, and 10 Seal Claps Sobriety Style (YHC felt this was fitting given his recent F3 ‘departure’).

Question was asked after the fact: What is a Mahktar N’ Diayes anyway? YHC answered that it was a plank hold to chill cut and back up IC. PAX said, “Oh, we did more than that.” YHC responded, “Yes, you were doing Absolutions but there was no reason to correct you because you were doing more than required.” Well done!

Following the completion of the circuit, YHC was a little stressed because we still had 20 minutes to kill (lesson learned). YHC was not feeling that a ‘rinse and repeat’ of previous exercises would be well-received. Audibled for an Indian Run to Mookie to meet at the parking lot entrance (each Team goes opposite way). At the entrance, YHC called for a jailbreak back to the mailbox followed by a mosey to the rock pile.

At the rock pile, PAX picked up a medium sized rock. The following exercises were performed IC between 15 and 25 reps, and much thanks to the PAX that stepped in to help YHC get through this: Curls for the Girls, Tricep Extensions, Rut Rows, Bus Drivers, Midget Love Handles, Midget Cookie Pouches, American Hammers, Overhead Press, Low Slow Flutter, and Chest Press.

Mary: With 6 minutes remaining, YHC lucked out. Mary consisted of the following IC: Freddie Mercuries, LBCs, Homer to Marge, Pickle Pounders, and Have A Nice Day.
Announcements: Mulch at Bass Lake – get signed up! Continue to visit AO’s that you don’t frequent very often; and Q Swap in August.
T-Claps (Recognition): Mookie for his assistance; all other PAX for their encouragement and willingness to step up and get YHC through this VQ.
Prayer: Those in recovery due to substance, verbal, physical, or mental abuse and/or health; Bondo’s granddaughter Piper; YHC’s cousin (cancer) and M’s grandfather (hospice has been brought in); Omaha’s marketing career; First responders; and Leaders of our country that we may get through the chaos that is rampant today; Unspoken.

Dumbo took us out.

It is a privilege to lead; thank you. YHC will keep learning, striving to do better next time.

If I had known we would stop early, I would have done more squats…

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It’s been a few weeks since I took the helm at Disney. I have had some ideas rolling around and my Q-Plan kept getting pushed based on some great leadership stepping up to fill the Q-Sheet (including Bobby Dahl’s VQ which was brutal). Given the recent postings that kicked off around mental health and PTSD awareness I thought we should incorporate some of that into the beat down. So… We took a friend along with us for the ride today (about a 30lb rock) and we did a shit ton of merkins.

FNGs: NOPE
Warm Up: Quick trip around the lot to circle up. SSH x25, 5 Burpees OYO, Imperial Walker x10, Good morning x10, Daisy Picker x10, SSH x15
The Workout: Bataan Death March – But we’re going slow and low and carrying our friend. 1st man out with the rock and mosey along to exchange with the first person in line. Repeato for almost a mile to the half-circle behind the school.

Count off in 2’s and pair up.  DORA 200 LBC’s 400 Merkins, 600 Squats…..Partner splits first and taking a loop up the stairs and across the trailers with 2 stops before back down the other stairs to return to your partner. 1st stop 10 merkins to the corner past the top of the stairs another 10 merkins back to your partner.  After the first loop around the rock was brought into play. It was exchanged through each group so everyone could get a turn carrying it around. Because of time we had to end early, which I know everyone was not happy about… Nemo – not knowing I was gonna have to cut us off early said he would have done more squats if he knew. Ha. Q knew that this was a risk going in of not being able to finish but also wanted to see how far we could get.

Return with the rock for Mary.

Mary: Homer to Marge x10 RL, WWI x10, WWII x10, We’ll call this one The Crotch (basically your soles of shoes are touching and knees folded out, laying on your back. You reach forward using your abs to move your hands from over your “cup” forward.) x10 and then hold as directed by the Q x10 + 5 holds, LBC’s x10 IC, Iron Cross x10, A standing crunch x20.  HND.
Announcements: “Q Swap” starting 8/10 – opportunity to show off between Fuquay and Holly Springs. Mookie to post details soon.
T-Claps (Recognition): Welcome back Kid Cracker! We’ve missed you. Also – POTS – Dude sprinted up the lot hill to Mary hauling ass and carrying that rock over his head.
Prayer: Full House’s extended family, Hump from F3 Raleigh and his M as they are going through some birth complications.

Crossing the Aisle

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Bringing people together is important.  We each have the power to unite or divide. Men, in particular, have an opportunity to bring people together. Our families, our co-workers, neighbors, and friends. Sadly, a lot of guys go it alone and don’t engage. I’ve been there.

One way men get together is through competition (usually proceeded by smack talk, then usually followed by the smack down) and cooperation. Well, we had all that and more going on today. You see, there has been a lot of smack talk between R4TJ and TBD here lately. These co-site Q’s apparently inherited a beef that goes back.  Well, YHC decided to cross the aisle, plan a small convergence of sorts, and plan a competitive Thang for us to come together, workout, and have some fun before the smack talk re-ensues.  With both site Q’s negotiating the plan and timing, we were ready to roll.  14 pax from TBD rolled up on 8 pax from R4TJ on the parking deck to get squared away. There was an additional, 5-6 R4TJ pax that had “other hills to climb”.

EC: YHC solo.
Warm Up: Told the fellas I wasn’t wearing gloves cuz I didn’t want to hear R4TJ complain about it for the limited ground work we’d do. Circle up for SSH, Good Mornings, Windmills, Squatted Seal And Overhead Claps, Moroccan Night Clubs, Annie’s, and Frankenstein’s. Mosey the .6 mile over to the parking deck. Picking up the six before crossing Main.
The Workout: Thang 1 was meant to be for my crowd only. SSH in circle, then a Guantanamo style 45 degree side shuffle down the line and a plank hold hop down the line.  Alternated position every 3 or so pax.  Just happened to finish as R4TJ arrived.  After a quick count off, rules of engagement, etc. YHC decided to partner up mixed teams of R4TJ and TBD pax. YHC planned beforehand that if we couldn’t match numbers to compete… we would cooperate and compete. 2 teams… 3 points to be won. All pax in a parking space on their six.

Thang 2: 1 pax sprints wall to wall and back to their spot. All other pax await their turn to run by doing WW1. In the end, 1 point was awarded to team that finished sprints first. 1 point for most cumulative WW1’s. 1 point for team who could calculate their WW1 total the fastest. This fella named McNugget is crazy fast and closed the distance. Halftime result- 2-1 for team 1.

Thang 3: Down below to the underworld for last man standing BTTW. Turns out, 4 minutes and 8 seconds declared a winner. Team 2 awarded the point, but crazy cheers, coaching, and valiant effort put in by all. We finished in a 2-2 tie.
Mary: Mosey back to the TBD flag. Laughs were had, encouragement happened, we got loud downtown in the early morning, men worked out. It’s really all that YHC hoped would happen this morning. F3 can be fun too. #morethanaworkout
Announcements: Mulch continues, Sign up. Mookie will be reaching out to site-Q’s with info about Q swap in the coming weeks. As per Banana Seat, try to get out in the coming weeks to AO’s you usually don’t frequent.
T-Claps (Recognition): Cupid for being agreeable to arrange this idea of mine. Goldilocks apparently made a return to the gloom?
Prayer: Unspoken, those in recovery.  We are thankful.  YHC took is out.

Let Me Teach You a Lesson…

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It normally doesn’t take this long to squeeze out a backblast, but this one needed to take some time to do it justice. We all joke at the lessons M4L can provide. Sometimes he shows to workouts he commits to, sometimes he doesn’t. Sometimes he does 1/2 of the workout, sometimes he does 1/2 Side Straddle Hops, sometimes he does a full one or just flaps his arms. On that Friday, last week at Kung Pow, he delivered one of the more memorable Q’s I’ve been a part of, and truth be told…when he shows to Q, they always have a lesson.

On an aside, these guys at Wescott are bringing it and I’m not saying it because it is home turf. I have yet to see a duplicated workout and every single one has a signature footprint. Pablo’s manhole merkins, Deadbolt and DoubleD’s Reagan era burpeefest, and who could forget that time where YHC almost killed Fram, DoubleD, Sprinkler, and Fonzie with cardio cul-de-sacs a few weeks ago.

I will say this, anytime I have seen M4L Q, I always come away with something. It could be an exercise routine, it could be something personal he has shared, but more importantly, his Q’s always extend beyond just a workout (hence F3- more than a workout) and have always shown me to appreciate the moment and embrace these great things we have… F3 and each other. Just like we tackle these workouts, we are also going through everything life throws at us together.

On this Friday morning, it was destined that something special was gonna happen. Pre-Blast yielded 8 HC’s, which was a really high number considering none of the regulars were HC’ing the night before. Also, nobody HC’s anymore…anybody else notice that?

Picked up Deadbolt… yes- we drove only being a half 0.4 mi down the road.  Arrived  to a completely full Wescott parking lot, 13 PAX limbering up, representing all areas of SouthWake-some from Fuquay, another from 12 Oaks, even one from Cary and also from Raleigh. 15 total- A new record at Kung Pow.  Full House later shared that he was undecided that morning, but just like Nemo from a few weeks ago, he was drawn by the pre-blast marketing campaign.

What on earth did M4L have planned? Whatever it was, it was about to go down as we were at 5:29 and the mumblechatter was starting to rise above the level that gets us exposed on our neighborhood Facebook page.

Time to mosey. Extended the 15 PAX group across the street to do some warm-ups at the Veterinary clinic across the street.

FNGs: None, but would be alot cooler if there were…
Warm Up: SSH X10, Burpee X10, Uneven Merkins- Right arm extended forward x10\Left Arm extended forward X10. Mumblechatter= more burpee X10, then followed by a mosey back to M4L’s vehicle.

The Workout: Upon arrival, M4L pops the trunk. Strategically stacked where several bricks with the words “No OYO” spray painted on them. Everybody grab a brick- one for each hand. I’ve seen this workout once before, but judging by the other faces they had not and wasn’t sure what they were more surprised by…the possibility that they’d have to carry these bricks the whole workout or what M4L meant by “No OYO.” As suspected, Midget instructed PAX to mosey with bricks in hand down Wescott Ridge. PAX stopped about halfway down among the trees lining what we refer to in Wescott as the ‘fairway.’

As a tribute to New Mexico, PAX performed a series of quick feet with bricks in hands. Recover on the mosey to Bells Walk (oh- if anyone puts the bricks down, 10 burpees with bricks for all PAX). At Bells Walk, M4L calls for a Indian Brick Walk with curls where the trailing PAX double times it to the front curling alongside group of 14 PAX who are also curling in single file. Made it to the end of the cul-de-sac for 31 Monkey Humpers with bricks (31 years since entering the US) . This was also in honor of one of our favorite Wescott residents, bless her heart. She is looking for a gently used Oboe, so if anyone knows a friend of a friend who has one let us know. A real Oboe…not you, Oboe. Really- not kidding.

After those were performed, M4L called for a faster paced Indian Run with bricks, except halfway down the street, Q ended up ‘dropping’ his bricks.. 10 burpees OYO all PAX. Continued to the end of Bells Walk and onto Dumbo’s house. How we were able to fit all 15 PAX in his driveway was beyond me, but we did and its unfortunate he did not have a Ring camera to capture this. There was mumblechatter as to the other cameras he has in his house, but we would need to wait for him to return from vacation to either confirm or deny.

Inside the driveway, all 15 PAX performed 31 tricep extensions , followed by 31 overhead presses. With arms already significantly torched, M4L now reveals the true meaning of the lesson behind the “No OYO” bricks. He instructed PAX to partner up. From here, one member of the unit would give their bricks to the partner, so one carries all 4 on the mosey, while the other stays with him for moral support. Do not leave your partner- He will need you.

Not sure Fram got that memo, even with 4 bricks, he was running a 5K pace and YHC was having trouble keeping up with him as he made his way up Wescott Ridge and down to the Palm City cul-de-sac where M4L used to live. At the cul-de-sac, M4L shared a story of what F3 means to him and specifically how PAX should never do life alone- hence the “No OYO” bricks. We all carry something and should never feel afraid to ask for help and lean on your brothers to help you through difficult times. A message that hit home with everyone that morning.

On the return, PAX mosey’d with their bricks again, making sure that each partner didn’t leave the other behind. At the top of the hill, M4L did a quick check of the lead PAX to ask where their partners were. If they were left behind, he instructed them to apologize for leaving them behind as a reminder that we are all accountable to ensure we are picking up the six.

Mary: Merkins on the “Bring Sally Down”- A tribute to “Gone in 60 Seconds” (67 seconds to be exact-the amount of time remaining in the workout)
Announcements: Q Swap coming in August; New AO- Something Awesome on Monday
T-Claps (Recognition): All PAX getting out there this morning. A great crowd, great workout, great message.
Prayer: Healthcare workers, Bondo’s new grandchild Piper. Continued health for families near and far.

Double D took us out!

Out and Back

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3 PAX showed to AGS for some miles, but only two were eager to knock them out this morning. YHC was still sore from all day yard work the day before, and perhaps some residual soreness for the bricks M4L made us run with for 40 minutes on Friday. In any event, Cupid had a good suggestion to do some 1.0 out and backs, with Womble as the focal point, making sure YHC didn’t feel left out and would be able to check in throughout the workout. Perfect!

FNGs: None
Warm Up: Half circle to the back of the soccer fields. Imperials X10, Fazio, 10 F\10B. Good Mornings X10. Continued on the mosey back to the picnic shelter on the opposite side of the soccer fields. Squats X10

The Workout: Out and Back #1- Get your Groceries- From the top of Stinson to Lowe’s Foods and then back to Womble

Out and Back #2- Cletus EC route- Top of Stinson to Raleigh Street

Out and Back #3- Continuation of Out and Back #2, and instead of heading back to Womble, PAX took Grigsby all the way around and to the fence at Sugg. Great work throughout by Cupid and Oboe, who got a solid 6+ mi in.

Mary: Stretches OYO
Announcements: Q Swap coming in August
T-Claps (Recognition): Cupid and Oboe for getting out there this morning and additionally to Cupid for getting a 60 mi week. Great Work
Prayer: Health Workers, those with family members near an far that are ill. YHC took us out.

Don’t Buy The Fake News From Dem Boys Runnin For The Toilet

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Me and Fanny Pack were up late getting ready for this morning’s workout. Fanny Pack was mowing the grass while I cleaned the bathrooms in case any random speed walkers with irritable bowels needed to make a pit stop. 520am came quickly and the gloom brought out some star power including the likes of M4L and Doc among others, and the place was looking pristine. We also welcomed back Cotter Kid Cracker, and Bondo who was making his second appearance since his FNG workout on Monday.

FNGs: Nada

Warm Up:

We started with a mosey around the soccer fields (doing our best to steer clear of the tennis courts) to the far parking lot for some warm up exercises….

Daisy Pickers x10, Annies x12, Imperial Walker x15, Hillbilly x15

The Workout:

Indian run around and past the amphitheater and make a left turn over the small bridge and another left at the fork in the path around the baseball fields. Stopped at the volleyball courts for a spontaneous 5 burpees OYO. Then continued to loop around baseball fields with an Indian run until we reached the bottom of the decline in the path (behind the fence of the outfield). This made for a nice hill to incorporate into the workout.

11’s with the Hill – Side Straddle Squats at the bottom and burpees at the top…Poop eater decided to make a stinky in the middle of our burpee reps. Luckily Florence was “Johnny on the spot” with a plastic baggy…

Next was an Indian run to the parking lot for a Dora rock workout.  Performed triceps extensions, shoulder presses and curls for the girlz – x100 reps each. PAX were told instead of doing high reps, to go slow and focus on form. Partner A started the rock reps while Partner B did evolution of man (Bear crawl 25 yards, lunge walk 25 yards, sprint back to their partner) around parking lot. Then trade places until all 100 rep goals were achieved.

Mary:

Plank hold while we went around the circle and each PAX gave a 10 count for a good shoulder burn.

Low Slow Flutter x20, boxcutter x15, LBC x20, homer to marge x20, monkey humper x20, have a nice day

Announcements:

-New seasonal AO @ Womble on Wednesdays at 1745 (Vicious Cycles)

-Greatest Place On Earth (Disney) Celebrates Dumbo’s 2 yr Anny tomorrow

-Volunteers still needed as Mulching Continues on Saturdays

-Consider donating to N2N…every little bit helps…more info and how to donate on 3rd F

-TBD NOW RATED BEST WEDNESDAY AO In SOUTHWAKE per all major news outlets

T-Claps (Recognition):

Kid Cracker for Getting back out to the gloom

Prayer: Florence starting a temporary job in South Carolina, Family that M4L mentioned that is going through a difficult separation (wife Aria), military and first responders

AGS- No Random Birds..Lots of Hills and an F-Bomb

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With BRR just around the corner, YHC called for around 5ish hill miles in the pre-blast. The goal would be to keep all PAX together while tackling some of the favorite inclines surrounding Womble. Was arriving late to the lot, but saw some great leadership with Aquaman getting Cowboy and Oboe warmed up. No time to plant the flag, so joined the semi-circle to take over while Aquaman gathered some last minute items from his truck. Vasoline came rolling in from some EC a few minutes later.

Some PAX get 20-30 miles a week, this guy Vasoline is all about efficiency, getting his 20-30 over the weekend. 17+ yesterday and back at it this morning with 5 before the main event.

Warm Up: Asked PAX if they were ready to mosey and all were accounted for, so we proceeded out of the lot towards the base ball fields. At the intersection to head left or right around the fields, we circled up one last time for some Imperial Walkers X10, Hillbillies x10 and then headed right and all the way out to Grigsby. Proceeded right on to Grisby until we got back to the intersection of Stinson.

The Workout:

Hill #1

Stinson- PAX would proceeded down to Stinson all the way til they got to Lacombe St. and then would head back up to the top. I remember when this thing called Speed Racer was a ‘thing’ and we used to do this about 5-7 times. It was brutal. This morning we were only doing it once so as to get a feel for the other inclines for the weeks ahead. Great job of picking up the 6 and as we approached the top, PAX looked to YHC to see what was next.

Hill #2

Next hill would be Library Hill, of course. Proceeded down Grigsby to Rogers St. and crossed Main St. to get to the top of the traffic circle at Library Hill. Proceeded down to the pool lot at the bottom and then made our way back up. Great fellowship and mumblechatter through the run even though these hills weren’t helping YHC keep up with the conversations. At the top of the hill, I got another “What’s next?” That would be W.Elm. And with that, the first and only F-bomb of the morning by Oboe.

Hill #3

Proceeded back down Library Hill with a left on W. Elm. This hill is the worst, but it builds character. Again some strong work by the HIM out front picking up the 6 and tackled this segment together all the way out to Avent Ferry. Took a left and headed back out to the backside of Main St. to My Way Tavern before heading back up to cross Main Street. A quick look at the watch had us at about 6:55, which was perfect for a 7:00am parking lot arrival. As we made our way back to Stinson, Aquaman pointed out that there were no strange birds flying around today, referencing the fact that every time Aquaman posts at AGS, we always see random bird sightings like hawks picking up squirrels or relentless woodpeckers aimlessly attacking gutters. Not this this morning, however.

Solid work with PAX getting close to 4.5-5+miles.

Mary: Stretches OYO
Announcements: Mulch sign-ups. Q swap coming in August
T-Claps (Recognition): All PAX showing up this morning and sticking with the plan of segmented hills vs. a regular routed run. YHC tends to switch things up at AGS from time to time to keep the workouts from getting stale, so I always appreciate PAX willingness to try new things.  Nobody wants to run the same routes every time. Some other AO’s try to name their routes after a constellation or a Thanksgiving Day delicacy to make them sound unique and more appealing, even coupling their pre-blasts with toilet bowl humor. They may do that other places, but not AGS. We even hold 4mi bootcamps from time to time. Hopefully, one day U.T.I may want to lead it. I suppose I’ll have to ask him tomorrow at Paradise City before Banana Seat delivers the beating he has planned for tomorrow.

Additional T-Claps to the HIM on the 8.5 mi ruck this morning. Breach, LED, Sprinkler and the rest of the PAX who joined in support of rucking food pantry items for Mama’s House. Great community building, representing all 3 F’s!

Prayer: LED’s uncle. Crablegs. Those battling illness due to covid and other health-related issues. Aquaman took us out. A great morning, Men, and always appreciate the opportunity to lead.

6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

Did Bambi Smell my Farts???

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

Four PAX sauntered out on EC ready to improve their mile splits, while feeling like they were wearing a sweater with the thick blanket of humidity.  Shamwow was quick to point out 3 deer about half a mile in as soon as YHC let four very timely farts from his nether regions, Dahmer laughed with amusement as the deer ran off.

9 Eager PAX began warmup, not realizing what YHC had in store, lap around the soccer field and then back to the parking lot for some good mornings x 10 count, daisy pickers x 15, SSH x 20, Fazio arm circles front and back, moving into overhead clap x 10 and then IW’s x 15.

YHC intended to have the Indian run up to go straight to the big parking lot via passing by the abyss, until Nemo happened to pipe up and wondered why we weren’t stopping.  Indian run train paused to let the passengers off for a DORA, two men teams 50 merkins, 100 LBC’s and 150 squats with alternating partner running down for 5 x star jumps.  Post completion of DORA, PAX headed back aboard the Indian run train to head to the originally intended target, big parking lot.

Arriving at the lot DB asked what they did to piss off YHC, nothing, just wanting to serve up a beat down :).  PAX then moved into 4 corners in the lot – two teams – all staying together for 10 x wide grip merkins at corner 1, 10 x lunges at corner 2, 20 mountain climbers IC at corner 3 and 20 prisoner squats at corner 4, rinse and repeat.

All once again hopped on the Indian run train to head to the benches for alternating irkins, dirkins and dips x 10 while other group did 15 x shoulder taps in cadence.  PAX hopped on the train for the last stop back at the soccer field for Mary.

Mary started with 10 x american hammer, 15 x box cutter, 10 x 6 inch leg lift, 10 x low slow flutter, 15 x reverse LBC and 10 burpees courtesy of POTS.  Train came to a stop with have a nice day.

Announcements: Deadbolt 6 year anny at Cletus tomorrow, new job for Bobby Dall, Derrick Davis run sign up, and a special Happy 38th Birthday to Dahmer.

Prayer requests: Crablegs, family of Clay (Roger Roger’s neighbor) who lost his battle with cancer and Flanigan for minor cardiac procedure.

T Claps: All PAX for putting in some sweat equity this morning