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Double Digits at GP

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11 HIMs (several GP virgins) showed up to for the beat down this morning 

WarmUp:

20 Fozie Arm Circles, 10 Good Mornings, 25 SSH, 15 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies

The Workout

Mosey to the wall:

2 sets of at least a 55 ct Wall sits and BTW (can’t say what the could was for sure since there were some PAX who decided to mumble chatter instead of counting – typical)

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Special thanks to Pikachu for the herculean rock

Mosey to the Playground with rocks for Aik’n Station Time:

  • Aik’n Arms: 15’s  Merkins, Derkins, Shoulder Tap Planks & Dips
  • Aik’n Abs: 20 LBCs, 20 Pickles, 10 WWIIs, 15 H2M alternate legs
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 10 Rockies, 30 ct Chilcutt Planks
  • Aik’n Arms: 10 shoulder tap merkins, 20 Dips, 15 Plank Jacks, 15 Hand Release Merkins.
  • Aik’n Legs: 20 Step Ups. 15 Lunges, 15 High Knees, 15 Split Jack

Announcements:  July 4th 1776 Convergence,  Mookie is wearing Breath Taker for A Cure in Sight this week (3 mile AGS Ruck option tomorrow),  other important things I can’t remember.

Prayer Requests:  Dauber’s family for healing, Continued prayers for marriages and families. Brothers dealing with injuries. Praise Dauber’s interview with Amgen went very well.

YHC took us out.

T-Claps (Recognition): T- Claps for Warbucks putting some serious miles in downrange and Mookie for his generous donation to A Cure in Sight

Last Week Was Better

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Yoga EC: Skidmark, Dawgpound, Emeril, Bullseye, Aquaman, Lucky Charms

EC: Cowboy, Buford

FNGs: None
Warm Up:
Circled up in the parking lot so we can walk to the playground together.  Circled up at the playground for the following

Side Straddle Hop
Good Mornings
Daisy Pickers
Merkins
Revers Merkins

The Workout:

Split up into pairs for the following stations.  Each team went through once and then we had a little more time so you got to work on what you felt you needed most.

Station 1 Timer:
Box Jumps
Plank Jacks

Station 2:
TRX Atomic Push Ups
KB Swings

Station 3:
TRX Row
KB Pistol Row

Station 4:
TRX Y to I
KB Double Arm Press

Station 5:
Pull Ups
Gun Slingers

Station 6:
Battle Rope
Jump Rope

Station 7:
2 Arm Deadlift, Clean, Clean Squat

Station 8:
Row, Kneeling Clean press and Stand Flow

Mary:

Circled up for the following:
Around the world
Halos
Midget Love Handles

Announcements:

See Facebook/Slack

T-Claps (Recognition): None where recognized at the workout.
Prayer:

Safe travels for Emeril’s Family
Emeril’s bachelor weekend
Midget and his closing
All Pax coming back from injury

I Only Have One Pace

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Today was all about interval training. Q put the Pax through several interval runs at which he was quickly informed by several that “I only have one pace.” Overall, the group covered about 5 miles.

Two for EC: Redenbacher and Skidmark

FNGs: None
Warm Up: YHC encouraged everyone to warm-up OYO before we got started but if you want to identify a warm-up it would 1 lap around Ting in 4 or 5 man Indian Runs.
The Workout: After the Indian Run mosey Q called out a location and a pace with which to run, once at location they turn back for the six.  At the stop sign below the basketball court Pax ran at half marathon pace to the stoplight.

After the intersection Pax ran half marathon pace up the hill in Bridgewater. Repeated 2x but on the second once Pax crested the hill they ran at 10K pace to the first road on the right.

Two runs at 10K pace up the hill within Bridgewater to the stop sign. Second one crested the hill 5K pace to the bottom by the Red warning flags. Pax ran three times back up the hill at 5k pace and ran recovery pace to the bottom. Last one up we picked up the six. From the peak of the hill in Bridgwater we did a progression of 1/2 marathon pace to the bottom at the hard right of the EC route, 10K pace to the powerline road, and 5k pace across that road to the end. Circle back for the six.

From this location two group indian run back to Ting with a jailbreak call at the intersection of Main St.

Mary: Some light stretching.

Announcements: Bring water if you need it.

T-Claps (Recognition):

Prayer: Be safe when running. More likely to die running a 5k than a half marathon. Know your limits and modify when you need to.

Dumbo took us out.

 

Pablo’s Anniversary Q

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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

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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

After the Rain..11 PAX get stronger with Rucking Miles and Hill Work

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Heading into this morning, it was really a toss up. The heavy rain from the night before was likely to alter our plans for a run this morning, but the Sky Q had our best interest in mind by holding the rain off and sending down some extra humidity to dry the roads prior to 6am. Clown car in Knight Rider was full this morning, complete with a shovel flag, a sack carrying Midget, and a Deadbolt. Arrived to Womble with a fleet of cars already parked. Wait a minute…. “Abe?” A newcomer to AGS, looking for some honest miles. This guy is showing up and making a statement, first breathtaker and now posting on Sundays. Then followed by Draper, the big Red Truck toting Skidmark and Bullseye, then followed by Full House, and Wood Creek’s finest- UTI and Lipstick. Oh and don’t forget Redenbacher, picking up a 1/2 mile EC before the Main Event.

A solid 11 at 6 o’clock start- 3 Ruckers (Skidmark, M4L, and Bulls Eye with 8 Runners). Started Warm Ups that went a little like this.

Warm Up: Light jog to the back lot with carioca L\R, R\L to the start. Continued to the other side of the lot with Butt Kickers and circled up for Hillbillies X10, CP’s X10, Fazio Arms 10 F\10 Back. Frankensteins back to the start with alternating toe walks\heel walks and circled up for air squats X10. Ruckers proceeded to their route and headed to Main St, while the running PAX proceeded to mosey with YHC. Stopped at the first picnic shelter and circled up for some GM’s X10. Quickly lined up in tight formation for a solid Indian run to the Ivan Lot. Circled up in the back lot while YHC explained this morning’s route. At this point it was starting to mist a bit, which provided a good cut in the humidity. Fortunately for us, the Sky Q waited until after our run was over to let the rain fall and provided some gentle breezes throughout the run.

The Workout: The menu today called for Hills. With BRR just a few short weeks away, we put some elevation in the plan for this morning. PAX would proceed down and up Stinson where they would be taking a left onto Bass Lake Road. Follow this to the stop light at Holly Springs Rd. and proceed to Rhamkatte Village merging left into the development and onto Jones Hill Road with a slight shift down Old Ride Road to the end of the development with a U-Turn around back onto Holly Springs Road, proceeding left to Homegrown, right on Linksland, right on Salem Ridge, Right onto Bass Lake (up the BDH-Big Damn Hill), and back onto Stinson for the final push back up to Womble.

Strong pushes from start to finish by all PAX. A big shout out to Lipstick and UTI for picking up the six throughout the run and for pushing YHC up Bass Lake and the final Stinson push. By the 5th and 6th mile of this route, YHC is usually pacing at 10min, but this morning, lots of inspiration drawn by all PAX to help me find a new gear and a steady climb up Bass Lake with an 8:36 in the final 1 mile. #ironsharpensiron.

Rejoined the Rucking PAX at the Womble lot for stretches and COT just as the rain started to open up.

Mary: Stretches OYO
Announcements: Fitness Test tomorrow at PC, Moving help at Midget’s this afternoon. Skidmark carrying Breathtaker this week and will be calling on PAX to wear an eye patch during workouts this week in support of A Cure in Sight (this months charity).

T-Claps (Recognition): Abe for his AGS debut and putting in some solid work this morning. All PAX for conquering the hills and those rucking with weight strapped to their backs. Speaking of backs, I’m not sure if anyone saw the light banter from the pre-blast last evening, but I am suddenly intrigued by this BRR “see my back ” exchange between M4L and Pikachu last night. Looking forward to seeing how the training unfolds in the week to come….

Prayer: YHC reminded PAX about goals. Shared that part of attaining your goals and achieving what you set out to do is knowing what you have to give up in order to achieve them. That can sometimes mean doing the things that you don’t like to do (ie: hills, burpees, getting up on Sunday) in order to ensure optimal performance on race day or any goal you set in front of you. Challenged PAX to find 3 things (fitness-wise or personal\work related) that they like least and do these first each day this week.

Deadbolt took us out.

Laps for Days

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22 PAX came out for Purple Cobra beatdown by YHC. 8 PAX showed up for an EC run before what turned out to be a run-centric workout. We had it all, burpees, hills, running, what more could you ask for? Boogie EH’d his 2.0 to come out this morning, so a quick disclaimer for the FNG and we were off.

EC: 187, Axe, Dahmer, Dawgpound, Full House, Plex, ShamWow, Warbucks

FNGs: Iceman – Boogie’s 2.0, training to prepare for Air Force > Top Gun > Iceman.

Warm Up:
Mosey to Goodwill lot and circled up for:
SSH x30 IC
Morrocan night club x10 IC
Sir Fazio arm circles x10 forward/x10 backward
Steve Earle x15 IC
Mountain climbers x10 IC

The Workout:
PAX got into groups of 3 (1 group of 4) and repeated a lap with 4 stops for exercises, starting with 10 reps at each station, decreasing by 1 after each lap.

Station 1. Burpees – bottom of Lassiter Rd (Fun for all)
Station 2. Underdogs (rows) – on guardrail at top of Lassiter Rd (ShamWow wasn’t a fan as the guardrail gave him a boo boo)
* Bootcamp workouts in general consist of a lot of pushing exercises and very little pulling. I add these to try and balance out the workouts. Here is a good article on having a balanced bootcamp workout. The blog has a lot of ideas for those Q’ing and want to do something different. https://bootcampideas.com/balancing-your-bootcamp-training/
Station 3. Monkey humpers – sidewalk at Sunset Lake (did these on the road to give passerby’s a show)
Station 4. Pattycake merkins – Goodwill parking lot (these were interesting with 3)

Groups got in 5-6 rounds before being out of time.

Mosey back to start.

Mary:
ShamWow led some plank holds and shoulder taps until all were back.
Absolution: Groiners (legs out and back for 1,2), down to chill cut (3,4), chill plank jack (5,6), back up to plank (7,8)
Gas pump – Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.
LSF x20 IC
Homer to marge x10 IC
right leg up x7 IC
left leg up x7 IC
LBCs x30 IC

Announcements:
Special Co-Q at Disney on Thursday.

T-Claps (Recognition):
8 for EC, good work fellas.
Good work put in by all today!

Prayer:
Warbucks dad with back issues, injured PAX.

YHC took us out.

10 Foot Woodage.. A New Standard at AGS

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I’m gonna start this backblast a little different to help illustrate a lesson in Iron Sharpens Iron. For those that are familiar with the movie, Pulp Fiction, I’m gonna ‘Tarantino’ this one. Here we are- Pikachu, Skidmark, Cupid, YHC, and a newly named four legged-F3 canine- Backstroke lounging with Dunkin cold brews on the outdoor seats at 7:20am for a second F reviewing the Strava feed from this morning’s run. Skidmark turns to Pikachu with Strava segments in display and says something to the effect of good recovery run, but I think we went a little  slow…..

If anyone saw their times during yesterday’s Run the Quay, Skidmark was not far off in this statement as the run today was a little over 2 minutes what they recorded yesterday. Let’s face it, these guys are fast and their recovery run was my fastest paced run of the year. Did YHC take offense to this comment, absolutely not. In fact, I knew if I could keep the shirtless wonders in my site this morning, I knew I was having a good run and that’s the point of the story, along with the great push and fellowship shared by the 7 PAX that posted this morning, 2- with a 4-legged accountability partner in tow.

Arrived to the parking lot with a clear air at our backs with almost no humidity. A huge change from a week before. Red Truck- Skidmark, Grey Truck- Nemo, Pikachu rolls up and then in the backdrop I see Cupid making his debut and picking up an early morning deposit from his FNG. Yogurt comes rolling up with Crumb Snatcher, and then followed by Maybelline.

Warm Up:

5:59 hit just as something foul exited Pikachu. With that YHC called ‘Go Time’ manuevering around the scene of crime to the first picnic shelter. Called for PAX to occupy a picnic table for a set up 10-step ups IC. Mosey’d to Ivan lot for carioca to the halfway point and butt kickers to the far end where we circled up for Imperial Walkers X10 IC. Mosey’d back to the flag for a set of stationary high-knees X10 IC.

The Workout: YHC called for a squat hold while calling out the route. With 4 PAX looking for recovery runs, some looking for 3, others 6. YHC had a mix of payement and trails planned. Those wanting 3 would head down Stinson, left on Bass Lake, right on Holly Springs Road heading down to Linksland and head back. For those wanting 6, they would take a right on Linksland, right on Salem Ridge, and a left onto Bass Lake to the trail along the boat house by the canoes and then head to the greenway. At the greenway, we would take the HSHM route up the trail into Sugg Farm and then back out to Grigsby. With the first mile down, Maybelline made the first push out ahead of the PAX followed by Pickachu, Skidmark, Nemo, Yogurt and Crumb Snatcher, YHC, then Cupid and FNG-Backstroke. As we made our way to Linksland with Yogurt picking up the six, gave Cupid the heads up that if he heads back from the point where we stood, he’d have a little over 3 by time he made it back to Womble. “I think he “Backstroke” is ok and we can do 4. Yogurt gave the nod and said, “I’ll head back with you once we hit 2mi.” This seems to happen spontaneously at AGS, PAX are always recording more miles than they think they’ll record. With a few extra fist bumps at the pole, YHC was off to join the remaining PAX. Made the right on Salem Ridge dreading that up and down hill before hitting Bass Lake. Just as I was thinking stop to take a quick breather at the bottom of the short hill before Bass Lake, down comes Skidmark to pick up the six. He began to start a conversation (which I can’t remember as I was focused on the hill and keeping up), but in any event, I somehow managed to carry the conversation and the hill at the same time. Somewhat relieved that I survived and kept up, we then joined the remaining PAX- Maybelline, Nemo and Pikachu. Nemo gave the warning to not venture 10 feet into the wooded area just to the right about 50yards up. Apparently, Pikachu adjusted gross weight, but was polite enough to do so while maintaining ’10 foot woodage’- a new standard for pathway deposits delivered during running AO’s.

PAX took note of the Sky Q’s incredible sunrise before making their way up the trail to Sugg. Strong push up the hill and to the remaining stretch to Womble, where we reunited with Cupid, Yogurt, Crumb Snatcher, and Backstroke

Mary:Stretches OYO
Announcements: Crazy Train next Saturday
T-Claps (Recognition): Cupid, Skidmark, Pikachu, and Yogurt for strong showings on Saturday and having the energy for a run this morning. Maybelline for setting the pace and Nemo for the added push throughout the run.

Prayer: Maybelline’s dad and all PAX with family members who are battling cancer. All PAX with injuries and safe\healthy returns to the gloom. YHC took us out.

Obama was at Disney!

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PAX of 10 decided to swallow the DRP and post at Disney for a limited running workout (less than 1 mile of total movement).

FNGs: None

EC: Chips, 16-Bit, Pablo, 187

Fritter: 16-Bit

Warm Up: All exercises in cadence (IC): SSH x20, Fazio Arm Circles 10F & 10B, Imperial Walkers x20, Hillbilles x20, Windmill x20, 5 burpees for New Mexico’s late arrival

The Workout: PAX lined up for a large group indian run to the small lot by the community center entrance.  Once arrived, PAX partnered up for a Lazy Dora 1-2-3 (no running).  While one partner did the exercise, the other partner held a different exercise.  Reps were split between partners: 100-Merkins (other partner hold plank), 200 LBC’s (other partner 6 inch hold), 300 Squats (other partner squat hold).  Next exercise was a new one for the group that Q found in the exicon, The Obama, the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44th, in case you needed that explained to you…).  PAX had to do this from one fire hydrant to another, ~100 yards.  Next exercise was 3 rounds of Balls to the Wall, Partner 1 held the wall while partner 2 did an exercise, then switch.  Exercise 1 was mountain climbers ICx15, Exercise 2 was shoulder taps ICx10, Exercise 3 was Low Slow Flutter ICx10.  PAX lined back up for an indian run back to the play ground for 3 rounds of 1o each: Erkins, Derkins, Dips.

Mary: All exercises in cadence: LSF x20, homer to marge x20, Freddie Mercury x20, Nippler x20, Pickle Pounder x1o

Announcements: New Mexico has stepped up and decided to share Disney site-Q responsibilities with Pablo.  Come and support your fellow PAX running the Quay at the finish.  Bring a shovel flag and run them into the finish.

T-Claps (Recognition): Shout out to Messi’s postive attitude at the workouts and his desire to post when his father is traveling for work.  Way to be Messi!!!!

Prayer: Fellow PAX in Wake County dealing with martial issues, M4L dealing with selling his house and moving, unspoken prayers

2 Years Strong

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First, it was Memorial Day and we made sure to acknowledge before we started the workout.  Important to focus on what the day really means.

It was my 2 year anniversary so I took the Q at Paradise City, one of the most influential AOs for me during my F3 time.  I have since started Downtown Train as an alternative for Monday mornings but PC will always be near and dear to my heart.  So, we did a convergence.  We had several for EC including a group of  doing a run from Womble as EC then a return run to Womble for the Murph, thus creating their own CSAUP.  Kudos to UTI, Lipstick and Aquaman.  Don’t recall who we had for EC exactly.  Think there were 5 of us, but what I do remember is, in rare form, all of us stuck together the entire 2 miles, and that was cool.  One thing I really love about F3, every workout is a bit different and it is all driven by the guys you post with.  We have so many great characters and the mix we had today was really a strong reflection for me of my time in F3.  Thanks to all who came out top post.

FNGs: None
Warm Up: On the jog to bottom of ramp for SSH (a Nemo favorite) and extended count Good Mornings.  On the jog to top of ramp for SSH and Goofballs.  On the jog around to back corner for Sir Fazio.  On the jog down to end of guard rail to stretch the arms.
The Workout: On the guard rail we did a rapid set of tempo dips ICx10 followed by Mt Climbers ICx10.  3 sets.  Sweat was already in play thanks to the muggy air.  On the jog to the rocks each man picked a rock, and a couple picked a wasp nest, then we headed over to the tunnel with half lined up on each side.  Did a few rounds of exercises with one group on the exercise in tunnel and the other on the run to end of path and back.  Had to wait to switch until all were back and in People’s Chair.  Started with curls for the girls, then ground pounders.   2 sets of each.  Might have been more, I don’t recall.  Ended with some BTTW with a long count down the line.  Stench was building so we returned the rocks and headed back to bball courts.
Mary: A couple quick sets keeping the legs up for LBC, 6″, Low Slow Flutter, American Hammer and a Pickle Pounder to close it out.
Announcements: See Slack
T-Claps (Recognition): Abe for putting in total effort with BreathTaker.  This guy has been an inspiration for me from his first post.
Prayer: YHC shared 2 things I hope all of you will think about.  1. If any of you think you are not making a difference in someone’s life – if you have ever posted with me, 1st, 2nd or 3rd F, if we have posted together only 1x, or if we have been out in the cold weeks on end pushing each other – know that you are making a difference for me.  And 2. something that F3 has done for me – just like the rest of you I carry a lot of stuff around with me, some of it I share, some I don’t because I might just not be ready, but what F3 has done for me is it has made me stronger in identifying and more patiently dealing with my “stuff’ and maybe that’s because I know that at any time I need it, one of you will have my back, and that has been a difference maker.  YHC took us out in prayer with respect to those who gave the ultimate sacrifice.